running posture

Holding a bar overhead requires a significant amount of interaction between your hips, core, back, and shoulders. Shoulders are actually the least of your worries. If you can hold your ribcage tall, core tight, fire your glutes, and stack the bar over your shoulder blades, the overhead hold becomes  a matter of stabilizing. The work required to this […]

lunge and jump

A really good lunge will have it all – range of motion, glute activation, stability, and stretch!  The lunge matrix will give you just that. Go deep and really work your way into each direction. Don’t rush it. You can let loose on the jumprope when you’re done;)

front and back

We tend to be a quad dominant population. We will use our quads and back before we use our glutes, although our glutes are perfectly designed to dominate our movements. We just spend so much time sitting on them, we turn off their reponse. This combination asks a lot of your quads and it’s not […]

windmills

Kettlebells seem to be a crowd pleaser. People who use them like to use use them often, and people who are not familiar with them seem to have a good time when using them. Kettle bells are ideal for core stability, glute activation, and heavy lifting 🙂 It’s a discipline within a discipline. Working out […]

clean and tap

Swinging a kettlebell has to be one of the most satisfying things! It requires core stability and control and can really get your heart rate going. You’ll want to use a pretty heavy kettle bell. Go with one that is too heavy to lift overhead comfortably. I find that when you clean with a kb […]

plank and jump squat

Coordinating how your hands and feet work together may prove to be trickier than you would suspect. Much like sudoku, movement patterns that specifically focus on opposite ends of the body help keep the brain young and sharp. Training your body to move as a unit – even with different tasks within that unit, is one […]

core

Anyone who has ever had abdominal surgery knows that just about every movement requires core strength and/or stability.

off-set squat and split dog

Hips, hips, hips… you hear me talk about this all the time. That’s because it’s uber important. Strong hips are the key to happiness… Don’t you want to be happy? 😉 Seriously, by making the hips strong you open the door to all kinds of movement that will make ALL OF YOU much stronger. To be […]

ultimate abs

This is NOT the time to set your workouts aside. I know it’s hectic and you’ve got a lot of organizing, shopping, cooking, wrapping… to do, but your fitness really only requires a tiny fraction of your time. You can have a 10 minute workout that rocks your world and keeps you feeling (and looking) […]

one step

Switch Step: Keep most of your weight on the step so that you’re pushing off the step to switch your feet. If your weight is on the floor, you’ll just be doing a toe kick and that’s not what you want here. Alternating Step Down Lunge: Make sue to keep your front knee bent over its foot, […]

new rear

The year of the rear. Why not? If you can get your bum into shape, you will position yourself for better, more effective exercises. The glutes are our powerhouse. They dictate the integrity of our core & hips, which in turn dictate the quality of function in our upper body and lower body. Get your […]

bird dog

A plyometric exercise followed by a stabilizing exercise is a tricky combination, a good challenge, and a super efficient use of your time. Side to Side to Touchdown: Find a focal point and make sure to keep your body stationed in front of it while your legs hop from side to side. Hips should come […]