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

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 […]

Bodyweight Supersets

Here is a bodyweight routine you can use on those less than laid back days when you may not make it to the gym

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 […]

bells & whistles

KB Clean & Squat: Power through the hips, jerking the kettle bell up – keeping it close to your body and quickly tuck your arm under it and squat. Keep your core tight to protect your back. Alternating Lunge with kettle bell swing: Hold the kb in your right hand and lunge back with your left […]

hips & halo

You may have picked up on the fact that we love deadlifts. They are such a powerful way to build integrity through the hips and core, which are the base of all movements. One thing we are constantly working on in addition to strengthening the hips and core, is opening up the chest. By learning […]