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The Warm Up – 3 Ways to Get a Better Workout Today
Have you ever noticed you don’t feel good in your workout until you’re halfway through it? This could be a sign of an...
How to Read your Workout
Every coach has their own method for writing workouts and prescribing intensities. The better you understand what your...
How do you Define Success?
We all love the days where we have big PR’s. Lifting a heavy weight, going faster than ever and learning new skills...
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Banded Deficit Deadlift
Pulling from a deficit increases the demand on the quadriceps to break the bar from the floor, while adding a band to the deadlift creates accommodating resistance. This set up encourages a tighter start position as well as brings in the benefits of a strong and...
Banded Deadlift
Adding a band to the deadlift creates accommodating resistance. By gaining more resistance as you move into a stronger position you can handle a heavier load than otherwise possible at the top of your deadlift. Primarily, this teaches the athlete to pull aggressively...
False Grip Ring Pull-up
The false pull-up on rings has all the benefits of a traditional pull-up, but builds towards the muscle up because of the unique grip. The additional strength and mobility developed in the forearms by using this grip will translate to other more advanced skills as...
Pistol Squat – Heels Elevated
Elevating the heel on the pistol squat places a greater demand on the quadriceps and the VMO. The reduced requirement of ankle mobility can make this exercise more accessible to stronger, but less mobile athletes. Cues: Squat as straight down as possible allowing the...
Straight Leg Dumbbell Deadlift with Toes Up
Elevating the toes and keeping the knees straight make this version of the deadlift an effective active mobility drill for the posterior chain. A relatively light weight should be used and the movement should focus on developing and building strength in a slowly...
Poliquin Step Up
The Poliquin step up is a VMO-centric exercise. It is a scaled down version of the Peterson step up which has the athlete balancing on the ball of the foot. Using a slant board is preferable, but placing the heel on a weight to create a similar angle is an effective...