General Training Demos
Archer Push-up – Circle
Start with locked elbows and protracted shoulders, touch chest keeping one arm straight, graze chest on floor to switch sides, return to start position on opposite side from which you descended. Cues: Squeeze glutes and brace abs the entire duration of the set...
Spider Push-up
Start with locked elbows and protracted shoulders, bring knee up to elbow keeping foot off ground as you descend, return to traditional push-up position as you come up. Cues: Stay level and move leg to outside without twisting your body Lift the leg all the way to the...
Spider Crawl
Start in a push-up position and take a step forward with your hand. As you do so bring your opposite leg up to your behind arm on the outside as you lower into a push-up. Repeat this pattern on the opposite side and for the desired reps. Cues: Stay level and move leg...
Diamond Push-up
Start with locked elbows and protracted shoulders, touch forefinger and thumbs together, descend to touch chest and return to start position keeping body in line from head to feet. Cues: Squeeze glutes and brace abs the entire duration of the set Allow shoulder blades...
The Fitness Bucket
Start by imagining your fitness as a 5 gallon bucket. This bucket represents your capacity as a human being - physical and mental. When the bucket is full you are operating optimally and as the bucket becomes empty performance goes down. Now imagine you have the...
The False Grip
The false grip is essential for ring work and skills like the muscle up. Cues: Place pisiform over inside rim of ring Fold hand around ring and grip tightly Slowly load weight into grip to test security Errors: Gripping deep in palm instead of with ring under pisiform...
Sissy Squat
Keep the hips open and squat as deeply as you are able without pain. Cues: Squeeze the glutes to open hips before you move into the squat Continue squeezing glutes throughout entire range Focus more on pushing knees and hips forward than leaning back Scale: Adjust...
What Should You Bring To Your Fitness Program?
There is more pressure than ever on small business and in particular, fitness programs and coaches, to distinguish themselves from the competition. Potential clients have many questions when they’re searching out a new program, such as, How many square feet is your...
What Should you Expect from your Fitness Program?
There is no shortage of exercise regimens to choose from today. Weight training, cardio and yoga have all been divided up into branded fitness organizations who provide their own spin on what fitness should be. By and large these programs all have in common that they...
Scapular Motions
Home Made Wood Parallettes
Parallettes are a great tool for bodyweight training. They provide a more comfortable wrist position for hand balancing and elevate you above the ground for movements like L-sits, which can be incredibly tough on the floor. Here is the design for my wooden...
Muscle up – Rings Strict
The muscle up on rings involves pulling yourself on top of the rings from a full hang beneath them and then pressing to support. It is a combination of a pull-up and dip connected by a transition to connect the two movements.Execution Start by securing the false...
Frog Stand – Leg Extension
Frog Stand – Leg Lift with Twist
Scapular Push-up – Kneeling
The kneeling scapular push-up introduces straight arm pushing ability to learn to drive the shoulders strongly into a protracted position. This is effective for general shoulder health as well as for warming up to do gymnastics training like handstands and...
Scapular Push-up
The scapular push-up develops the straight arm pushing ability to drive the shoulders strongly into a protracted position. This is effective for general shoulder health as well as for warming up to do gymnastics training like handstands and presses.Cues: Keep the...
Tuck Sit
L-Sit – Knee Extensions
Frog Headstand with Leg Extension
L-Sit
