The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the...
Zachary Height Articles
Push-up
How you do a push-up is a good measure of how you approach your training in general. A full range of motion push-up...
Samson Lunge
The samson lunge opens the hips and is a staple in any workout program that involves hip extension or explosive...
Ball Up + Negative
Cues: Tuck the knees into the chest and curl up until the feet contact the pull-up bar Squeeze the scaps into...
Couch stretch
The couch stretch lengthens the hip flexor and quad and is very helpful for generating hip extension. This lengthening...
Pigeon Stretch
The pigeon stretch is a classic hip opener to loosen then glutes. Done correctly it will help to increase hip mobility...
Workshop Skills – 11.20.21
This session was about continuing to build compression strength towards a straddle press to handstand and learning to...
Seated Pike Compression + Finger Walk Down
Creating a tight pike while leaning back enables a greater degree of compression compared to a lift directly from the...
Skin the Cat – Floor Entry
CUES: Cling to a shoulders to ring hold and raise the knees with control In a tight tuck lean back and slowly...
Skin the Cat – Step in From Floor
CUES: Set the rings to shoulder height to begin Cling to the rings and step one leg at a time to tuck position Raise...
Shoulder Extension Scap Pull
CUES: Grip the rings and bring them behind you in a kneeling position Work between a relaxed and strongly active...
Pike Slide
The pike slide teaches a strong push through the shoulders to effectively develop the strength to support the body in...
