October 2013 Posts

Core Crushers Playlist

The Six-Pack 6

The Six-Pack 6: Your Guide to Complete Core Training What exactly does your “core” consist of. Some would answer your abdominals and others would say all of the muscles surrounding your spine. I would say your core consists of your shoulders and hips and everything else in between. Furthermore, complete core training can be broken … Read More »

Goblet Squat

The Best Way to Start and End Your Workout

The Goblet Squat is the best way to start and end your workout. This move can be performed with a dumbbell or sandbag, but I prefer a kettlebell because the horns allow for a little more versatility for the purposes of this drill. For starting your workout, pick a lighter to medium-sized kettlebell and work … Read More »

The Bodyweight Row to Pull-up

The Bodyweight Row to Pull-up

The Bodyweight Row to Pull-up is an incredible way to target your back, shoulders, biceps and hips. It also works your upper body pulling muscles from every angle in between a horizontal pull (row) and vertical pull (pull-up) to bulletproof your shoulders and boost muscle growth. This also makes it a great stepping stone exercise … Read More »

Push-up to Pike-up

The Push-up to Pike-Up

The Push-up to Pike-up is an incredible way to target your chest, shoulders, triceps and core. It also works your upper body pressing muscles from every angle in between a horizontal push (push-up) and vertical push (handstand push-up) to bulletproof your shoulders and boost muscle growth. Watch the video to see how to perform it … Read More »

The Sprinter

The Sprinter Bodyweight Cardio Drill

Everyone knows that sprinting is a killer way to burn belly fat and get into crazy good shape. But most people either aren’t in good enough shape to sprint or don’t have enough space to do so when at home or traveling. Enter the sprinter, where you work on various sprinter start and step drills … Read More »

The Pistol Whip Pistol Squat Progression

Pistol Whip Progression for Pistol Squat Training

Today I’m going to show you one of the final stepping stone exercises to get ready to perform a perfect pistol squat in free space. It’s called the Pistol Whip (or Swing) and I first saw it performed by Carl Paoli of Gymnastics WOD. Here’s how it works: – Set-up on a stable step or … Read More »

Pistol Squat Positioning

Perfecting Pistol Squat Positioning

If you want to get better at an exercise, simply focus on improving your positioning at key points during an exercise. If you can own the top and the bottom of a given movement (or the start and midpoint, depending on the exercise), you’ll own everything else in between. This is especially useful for advanced … Read More »

The New Way to Crunch

The New Way to Crunch

Abdominal crunches have gotten a bad rap over the last decade as the fitness industry has moved away from spinal flexion in favor of spinal stabilization via planks, carries, etc. However, when done correctly as I show in the video, the crunch can be a great way to teach you how to move at your … Read More »

Deep Squat Mobility

The Daily Deep Squat Mobility Matrix

Once upon a time, a deep squat was a position of rest and stability for humans. Modern technology and seated, sedentary lifestyles have pushed us away from this natural primitive pattern and we’ve lost global flexion in the ankles, knees, and hips. As a result, our backs and knees now hurt more than ever and … Read More »

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