General Training Demos
New Client Onboarding
Welcome to Height Performance 1-1 Coaching!Here you’ll find details for how to read your testing and training exercises and how I expect to receive the results, so that we can keep track of your training accurately. IMPORTANT DETAIL Your billing is on auto. It will...
Dumbbell Cuban Rotation
The dumbbell cuban rotation is a shoulder prehab exercise that strengthens the rotator cuff as well as develops coordination in the execution of shoulder rotation.
Russian Dip – Transition
The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the turnover in the muscle up, which is a common exercise in CrossFit training.Cues: Support on forearms to begin and push tall Rock back slightly then rock...
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 with quality is not an easy exercise for most and should be a staple in any training program, or warm-up for more advanced athletes.Cues: Start in a...
Workshop – Basic Training Templates
Below you will find links to PDF documents containing basic training templates. Feel free to use them and share them with anyone you think may be interested. Handstand - Basic Training Template Mobility - Basic Training Template Strength - Basic Training...
Samson Lunge
The samson lunge opens the hips and is a staple in any workout program that involves hip extension or explosive movement. Cues: Step into a long lunge and reach tall and away from your back leg as you drive the hips forward Mistakes: Moving primarily through the back...
Side Bends – Standing
The side bend opens up the rib cage and lateral aspect of the upper body as well as the hips. Cues: Reach tall and bend sideways keeping the head even between the shoulders Move evenly through the entire side as you reach over and lengthen Keep the shoulders and hips...
Workshop 12.18.21
Handstand entries, holds, compression work and shoulder strength from all angles was our goal today. This session built off the 12.4 workshop and refined some of the skills to help us continue to build towards a steady handstand hold and coordinated upper body...
Tuck Front Lever – Knees Under Bar
Cues: Hold the body level with the knees lower than bar Squeeze the scaps into retraction and keep the arms straight Push back away from the bar to engage the lats Mistakes: Bending elbows Allowing scaps to relax Hanging straight down without pushing back
Zombie Slide on Bench
The zombie slide teaches a strong push through the shoulders to effectively develop the strength to support the body in a press to handstand. Using a bench to elevated the feet reduces the mobility requirement and makes it easier to get into the proper pike...
Workshop 12.4.21
Continuing to build compression through a combination of mobility and active flexion work was the core of our work today. Mobility is a long term process, so you must stick with it for months and years to truly see progress. Combining this flexibility focused training...
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 retraction and keep the arms straight You can use momentum to get into position Negative down as slowly as possible Mistakes: Bending elbows Allowing scaps to...
Couch stretch
The couch stretch lengthens the hip flexor and quad and is very helpful for generating hip extension. This lengthening effect can also help to relieve knee and low back pain.Cues: Keep the abs and glutes tight Drive the hips forward to initiate a strong hip stretch...
Pigeon Stretch
The pigeon stretch is a classic hip opener to loosen then glutes. Done correctly it will help to increase hip mobility and can also reduce back pain associated with tight hips.Cues: Square hips to the front Work towards a 90 degree knee bend. Bend less to avoid...
Workshop Skills – 11.20.21
This session was about continuing to build compression strength towards a straddle press to handstand and learning to control our bodyweight on rings through the shoulders with straight arms. We built on the previous sessions mobility work by adding an additional...
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 floor with the chest forward. By starting with tighter compression and lowering into our best position with control you can build a greater degree of...
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 straighten the arms to flip the body over With straight legs and straight arms slowly receive the floor with your feet Lower into your deepest shoulder...
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 the other leg and lean back to allow the body to flip backwards Slowly straighten the arms as you lean back with control and focus Reach with the legs...
Shoulder Extension Scap Pull
CUES: Grip the rings and bring them behind you in a kneeling position Work between a relaxed and strongly active protracted shoulder position Use kneeling, knees up, straight body based upon your skill level Easiest is always best for this drill until it is perfected...
Pike Slide
The pike slide teaches a strong push through the shoulders to effectively develop the strength to support the body in a press to handstand. It also develops compression by using a strong pike position to actively fold the body each rep. Cues: Sit on your heels with...
Pancake – Weighted with Hips Elevated
The weighted pancake builds strenth in the hips and posterior chain while increasing mobility at the same time. By working strength with your mobility you turn your new range into functional and useable range.Cues: Elevate high enough to keep the back straight and...