Exercise Library
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Heel Raise With Invertor Bias
How: When the leg away from the wall is stationary you will bias the invertors of the ankle, muscles that pull the bottom of your foot inward. The further you step away the more these muscles are challenged. Flat Feet? This is a great way...
Hooklying March
HOW: Get set-up in a hook lying position laying on your back with your knees bent. Flatten your low back into the ground to engage your core, then lift one leg up at a time to to bring your knees up above your stomach. Lower...
Deadlift <>Goblet Squat
HOW: These two commonly performed exercises can easily be combined as shown here. This is a great bang for your buck exercise. FEEL: When performing a deadlift you are biasing the posterior chain muscles such as the hamstrings and gluteals, as you move into a...
Lateral Lunge With Kettlebell
HOW: This exercise will help develop power in the side to side motion. Once your outside leg hits the floor, explode back to the starting position. FEEL: You may feel a slight stretch in your groin when you lunge out, however the leg pushing into...
KettleBell Lunge Matrix
HOW: This exercises combines the reverse and front lunge. As you Reverse Lunge you will lower the kettlebell towards the floor. As you get toward the bottom of your reverse lunge load into the front leg to EXPLODE up into a front lunge. This should...
Single Leg Kettlebell Swing
HOW: This is a great way to bias each extremity when performing a kettlebell swing. As you swing the kettlebell up, elevate one leg. As you swing the bell up, focus on creating power with your hips, your hips driving forward should be the primary...
Single Leg Jump With Kettle Bell
HOW: This exercise requires a lot of control! Notice how the kettlebell is inverted here, this allows me to hug the bell closer to my center of mass. Feel free to drive up with the opposite limb, this will help maximize vertical displacement. The kettlebell...
Bridge - Hamstring Bias
HOW: Get set-up on a surface that will allow you to slide your heels. You can also use something to slide on the floor, like a towel on a hardwood surface. With your knees bent to 90 degrees, perform a bridge on your heels with...
Eccentric Hamstring Curl
HOW: Get set-up on a surface that will allow you to slide your heels. You can also use something to slide on the floor, like a towel on a hardwood surface. With your knees bent to 90 degrees, perform a bridge on your heels with...
Half Kneeling Single Arm Shoulder Press - Landmine
HOW: Get set-up holding a barbell in a landmine rig with one hand, the side you're holding the barbell will be the same side that the knee is down on the ground. While maintaining an optimal half kneeling position, perform a landmine shoulder press overhead...