Half Kneeling Shoulder Press

Half Kneeling Shoulder Press

Goals: Shoulder Strength Products Used: None Key Area of Focus: Keep your core tight Press the weight up in a straight line Control the weight coming down A great asset to have as a grappler. You have to be able to isolate the mobility and...

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Straight Leg Sit Up

Straight Leg Sit Up

Goals: Core Strength & Shoulder Mobility Products Used: None Key Area of Focus: Keep your heals down Push the bar up to the ceiling Push your low back into the floor hard to start A great way to get that extra work in for the core. We have...

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Goblet Squat to Press Out

Goblet Squat to Press Out

Goals: Core Stability & Grip Strength Products Used: Kettlebell Key Area of Focus: Keep your knees wide Grip the bell as tight as possible Breath as you push the bell out Developing mobility while building in strength is one of the hardest...

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Plank Row

Plank Row

Goals: Core Stability & Upper Back Strength Products Used: None Key Area of Focus: Keep your hips in line with the floor Don't jerk the weight off the floor Make sure you breath This is helping to develop an athletes ability to move...

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Armbar Press

Armbar Press

Goals: Shoulder Strength & Mobility Products Used: Kettlebell Key Area of Focus: Keep a strong wrist when moving the weight Move the weight slow and controlled through the lift Keep your eyes on the bell throughout the lift This is great for...

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Kick Stand Row

Kick Stand Row

Goals: Back Strength & Core Stability Products Used: Kettlebell Key Area of Focus: Make sure your back is not moving Keep your shoulders even with the floor Inside of your elbow should be touching your ribs as you row There is no greater...

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Unsupported Row

Unsupported Row

Goals: Back Strength & Core Stability Products Used: Kettlebell Key Area of Focus: Keep your back flat Don't bounce the weight Make sure the inside of your elbow touches your ribs as you row This is an advanced progression of the basic row...

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Toe Sit to Squat

Toe Sit to Squat

Goals: Movement & Mobility Products Used: None Key Area of Focus: Move slow and controlled through the movement Barely touch your knees to the ground Developing a good range of motion for your toes, ankles, and hips will really help your balance.

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Incline Bench Press

Incline Bench Press

Goals: Power Products Used: None Key Area of Focus: Don't bounce the bar off your chest Push your back into the bench Dig your heels into the ground Being able to push overhead can really help you get out of the tight spots like side control...

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Around The World

Around The World

Goals: Core & Shoulder Strength Products Used: Kettlebell Key Area of Focus: Focus on keeping your core tight Grip the bell as tight as you can Controlled movements through the exercise Teaching our bodies to perform two tasks at once is a...

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Kneeling Shoulder Press

Kneeling Shoulder Press

Goals: Shoulder Strength Products Used: None Key Area of Focus: Keep your core tight Only lift with your shoulder Twist your arm like your punching as you lift the weight Isolating the shoulder will make the lift more difficult allowing you to...

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90 90 Iso Hold Module

90 90 Iso Hold Module

Goals: Hip Mobility & Strength Products Used: None Key Area of Focus: Move slowly and controlled Hold each position Don't cheat to get better range Gaining a better range and more strength at your end ranges will ultimately help you become a...

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