Four New Ab Circuits

Four New Ab Circuits To actually see your invisible abs, you’ll need to diet. To improve their strength and capacity though, you’ll need to train/challenge them appropriately. Where you place this in training is up to you – between sets, on off days, before you train, etc. I constantly move them around in my clients’… Read more »

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Mixed Bike Workout

Mixed Bike Workout Even though I think most exercise bikes are really fucking uncomfortable, I do use them often in my programming. From rehabilitation to performance-enhancement, you can adjust the resistance, tempo, intervals and even range of motion to suit your needs. So while it’s a literal pain in the ass, I can’t deny the… Read more »

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5 Exercises to Improve Acceleration

Exercises to Improve Acceleration Acceleration is inherent in every sport we play. Field and team sport athletes spend almost all of their time in the acceleration zone (0-30m), and often their first few steps are what separates them from the competition. If a basketball player can create separation within the first 1-2 steps, he’ll have… Read more »

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3 Drills For Strong, Mobile Hips

3 Drills For Strong, Mobile Hips First things first, these are not “corrective exercises”. That’s a bullshit term. “Corrective exercise” implies that not only do we have “broken” movements, but that we have an agreed upon standard on how to “fix/correct” those. (Hint – WE DON’T!) The human body is able to accomplish movement tasks… Read more »

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4 Bicep Exercises You’ve Never Tried

4 Bicep Exercises You’ve Never Tried Bicep training, you either love it or hate it. Strength athletes think it’s stupid, while bodybuilders continue trying to build that Arnold bicep peak. Sure, your biceps get indirect work from a lot of other movements, but that doesn’t mean there is no room for direct arm training. You… Read more »

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Bodyweight Circuit – No Equipment Necessary

Bodyweight Circuit – No Equipment Necessary

As most people don’t have access to a gym currently, here’s a bodyweight circuit you can perform. No equipment necessary. This is circuit combines a combination of upper / lower body strength and mobility exercises as a means to increase general fitness. This can also be used for an aerobic training session as long as… Read more »

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Predictive Coding – How Perception Influences Pain

Predictive Coding – How Perception Influences Pain

This past weekend I assisted Craig Liebenson during his First Principles of Movement GPP seminar in NYC. Before we filmed this short clip, I worked with an attendee who had given up on squatting due to knee pain. I assured her that I could find a squat variation that wouldn’t irritate her knee – she… Read more »

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6 Ways to Challenge the Single Leg Squat to a Box

6 Ways to Challenge the Single Leg Squat to a Box As much as I love the traditional barbell squat movement, it’s not for everyone. Differences in hip structure (long femur, shallow hip socket), spinal issues, or comfort alone, may not make it the best choice for some people. That’s ok – It doesn’t matter what your… Read more »

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Band Resisted Bird-Dog

Band Resisted Bird-Dog

Band Resisted Bird-Dog This is a progression of the Bird-Dog exercise. Typically, these will be done with 5-10 sec holds. The water bottle on my back is used so that I focus on stability and there’s no excessive rotation in the pelvis. You can use various things including – yoga blocks, lacrosse balls, even a… Read more »

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Hand Supported Split Squat

Hand Supported Split Squat

Hand Supported Split Squat (HSSS) I use this movement sometimes as a primary lower body exercise or as an accessory, plenty of different ways to program it. Holding on allows you to worry less about stability (often the limiting factor), so you can load the movement a little heavier. I’m getting away from squats for… Read more »

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