WEIGHT TRAINING
Back Squat
- —Brace your core
- —Knees track over toes
- —Drive through midfoot
EXERCISE LIBRARY
Move well. Then move heavy.
Short demo clips of the lifts and core drills we program most often. Watch the tempo, read the cues, then bring them into your next session.
WEIGHT TRAINING
Deadlift
- —Neutral spine
- —Bar close to shins
- —Hinge, then stand tall
WEIGHT TRAINING
Bench Press
- —Shoulder blades pinned
- —Bar to lower chest
- —Press in a slight arc
WEIGHT TRAINING
Overhead Press
- —Ribs down, glutes tight
- —Press straight up
- —Finish with biceps by ears
WEIGHT TRAINING
Bent-Over Row
- —Hinge to ~45°
- —Pull elbows past ribs
- —Squeeze, then control down
CORE
Forearm Plank
- —Elbows under shoulders
- —Glutes and quads engaged
- —Long line from head to heels
CORE
Russian Twist
- —Tall chest, slight lean
- —Rotate from the ribs
- —Slow and controlled
CORE
Dead Bug
- —Low back pressed down
- —Opposite arm and leg
- —Exhale as you extend
Want a program built around these? Every package includes custom programming, video form checks, and weekly adjustments.