Monster Walks

Monster Walks

Goals: Hip Strength Products Used: None Key Area of Focus: Keep tension on the band at all times Take smaller controlled steps Keep the knees apart Turning on the hips and learning how to do it will help with bigger and more complexed lifts like...

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KB Straight Arm Snatch

KB Straight Arm Snatch

Goals: Core & Shoulder Strength Products Used: Kettlebell Key Area of Focus: Catch the bell below the line of your shoulder Keep your core tight Grip the bell as hard as you can to catch it We are always told to keep our elbow in and tight to...

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90 90 Stretch

90 90 Stretch

Goals: Hip Function & Mobility Products Used: None Key Area of Focus: Slow and controlled motions Take deep breaths in as you stretch Keep your knee down while doing the bear sits Mobility in the hips is an issue for everyday people. This is...

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Barbell Rack Pull

Barbell Rack Pull

Goals: Power Products Used: None Key Area of Focus: Try to use the same grip you would a Hang Clean Make sure bar starts right above the knee Keep your back flat This is a much safer way to get used to moving more weight rather than a deadlift...

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KB Bench Press

KB Bench Press

Goals: Chest Strength Products Used: Kettlebell Key Area of Focus: Keep your elbows in tight Press your low back into the bench Dig your heels into the floor KB Bench is a great way to work the chest out away from the bar. It forces us to use...

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Barbell S.L.D.L.

Barbell S.L.D.L.

Goals: Hip/Glute/Low Back Strength Products Used: None Key Area of Focus: Keep your shoulders Back  Back should finish parallel to the floor Don't focus on bringing the bar to the floor This exercise can help mix up the routine a little and help...

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Banded Hip Flexor

Banded Hip Flexor

Goals: Hip Strength Products Used: None Key Area of Focus: Keep your core tight Flex your toes up Control the movement Great for just developing that isometric strength and getting your hips to turn on before the major lifts.

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KB Rack Squat

KB Rack Squat

Goals: Core/Leg Strength Products Used: Kettlebell  Key Area of Focus: Make sure you clean the weight up Keep the weight in the rack position Try not to drive your knees too far over your toes Great lift to get a full body workout in. This...

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Bench Press

Bench Press

Goals: Explosive Power Products Used: None Key Area of Focus: Grip the bar as tight as you can Use your full body while lifting Keep your feet on the floor Press your low back into the bench Benching is a great way to learn how to get your whole...

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DB Goblet Squat

DB Goblet Squat

Goals: Core & Leg Strength Products Used: None Key Area of Focus: Keep the weight close to your chest Press your knees out as you squat Avoid your knees going too far over your toes Here is another example of a full body lift that is great...

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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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