dumbbell snatch & hip hinge

A dumbbell snatch is that kind of exercise that should be quite dynamic. You can increse your intensity with power. If you increase your power, make sure the weight compliments it. You should power up and ‘stick’ the extension. No wobbly dumbbells overhead, no partial extension, no ‘snap’ in the arm (happens when the dumbbell […]

pike & press

Keeping your feet from sliding out from under you… It could be a metaphor for life, but it’s also a heck of a core workout. No need for fancy equipment, just placing your feet on a small towel will take your plank from isometric to oh-so-active. Plank Pike: Start in a straight arm plank position with your […]

up down & over the moon

A simple combination to raise your heart rate and challenge your core. It’s all about the acceleration and deccleration of the weight. Move fast with precision and you will have yourself a sweaty combination to kick your workout into high gear. Floor to Ceiling: If you can’t reach the floor with a flat back in a […]

hip opening plank & lunge

We all know sitting is not good for our bodies. It affects a bunch of things including blood flow, posture, and hip mobility. If you work out at all, these are three key areas to make sure you nail. You need all three in order to progress and improve and stay injury free. This combination […]

overhead press and renegade rows

Properly executing an overhead press requires more than just upper body strength. The core plays a huge role in the integrity of your press. If your core isn’t helping out, your press isn’t what it could be. The hips make up a very important part of your core. In fact, the psoas run from your hips up […]

the process

Most workouts are broken down into repetitions and sets. Sometimes it’s nice to break from the traditional and work through a movement pattern instead of just specific exercises. This sequence is a nice flow of movements that include core strength, upper body strength, flexibility, and lower body power… making it a total body sequence:)

in - out - up - down

Doing a bent row correctly means that you are engaging your core and releasing your traps. Often times you’ll see someone rocking or twisting when doing a bent row and that’s not what you want. You also don’t want to shrug the weight ‘back’ which means it’s going ‘up’ instead. I find that switching the […]

all the way

Squats are a beautiful thing. Especially when you can go really low with them. That’s one of the things I really like about Goblet Squats – how low you can go. With the weight in front, you get a little help with balance and it gives you target… elbows to knees. Adding a curl at […]

get the ball rolling

Please don’t wait until the new year to get the ball rolling. You can get after it starting now! 2016 is full of promise and your best you awaits… it’s time to get going.

merry gluteus

Before you barge into the finale of this holiday season with total abandon from your healthy lifestyle, give yourself 10 minutes. Put your glutes to the test and fire up those super metabolic muscles that will knock the abandon right out of you. It’s silly to expect that our clients won’t indulge a bit this time […]

fuzzy socks

Alternating Lunges: Make sure to keep your feet half on and half off the Valslides (or whatever you’re using). This way you can keep your front heel pressed into the floor without losing your footing as you slide back with your other foot. Keep the back knee soft and lunge back for a good stretch. Your […]

move better

Cross Lunges: Set up the cones far enough apart so that you have to really work to reach it for the cross lunge. Bring your back knee really low toward the floor and tap the cone with your hand. Deadlifts: Firmly plant one foot in front of the cone (we’ll call it your cone-foot). Hinge forward, raising […]