kettle bell clean and hinge

The less time you have to workout, the more intense your workout should be. Some of the aspects of exercise that add intensity include using large muscles (like the ones in your legs), increasing range of motion, and adding power. Power is not the same as plyometrics, although you use power when you’re ‘jumping around’. It’s […]

shoulders, hips & core

Range of motion throughout the shoulders varies drastically and may seem like an impossible thing to improve.

superband challenge

Superbands can be a fun and challenging way to switch things up with your training.

kettlebells 3-2-1

Here’s a combination that brings together strength, function, and flexibility. Deadlifts are hands-down my favorite exercise. Requiring strength from your shoulders to your toes and focusing on properly using your glutes/hips, it is the king of form & function. Inchworms is one of those things that is highly underrated. They look easy, but when done the […]

up down and over the moon

A simple combination to raise your heart rate and challenge your core.

super lunges!

Super Lunges are a vital part of training for running.

bent row hip hinge

If you don't already own a kettlebell, you should get yourself one.

hip opening plank & lunge

We all know sitting is not good for our bodies

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 […]