2 New Workouts – Upper Body + A Bodyweight, Lower Body Workout

2 New Workouts – Upper Body + A Bodyweight, Lower Body Workout This is Week 1, Day 1 of an upper body session for an online client. My Online Programming has actually become 40% of my entire business, which is way more than I would have imagined when I first started.  There are week to… Read more »

Two New Workouts – Circuit + Lower Body Hypertrophy Workout

Two New Workouts – Circuit + Lower Body Hypertrophy Workout The first workout is a medium intensity circuit that you can do as a “recovery day” or a standalone workout. I continue to use variations like this in my programming because it’s a great way to include variety, build work capacity, and train some mobility/ab… Read more »

Lacrosse Preparation – Why Behind the What

Lacrosse Preparation – Why Behind the What As we approach the start of the PLL season, training should start to shift more from general –> specific. For a more in-depth look into GPP – Read here. This is not an article about the reason why, “sport specific training” is a misleading term, but just realize… Read more »

building a better back

5 Supersets to Add to Your Program

5 Supersets to Add to Your Program When you think of supersets, you likely envision a gym bro with a tank top on doing 12 sets of curls while sipping his gallon water jug in between. While supersets do seem synonymous with bodybuilders, they have use in any training program. Why Use Supersets? The first… Read more »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

Two New Exercise Variations

Two New Exercise Variations

Looking for some new exercises to try? Here are two unique exercise variations – one for lower body and one upper body. 1.)Reverse Hyper Low Row The reverse-hyper is one of my favorite pieces of equipment and it’s actually quite versatile. In this video I’m using it to perform a low-row variation. Rows should be… Read more »