Half Kneeling Single Arm KB Bottoms Up Overhead Press

Exercise Index, VideoLeave a comment

The half kneeling bottoms up kettlebell press is the ultimate shoulder stability exercise for building bulletproof rotator cuff strength and eliminating shoulder pain during overhead pressing. This advanced kettlebell variation forces your shoulder stabilizers to work overtime by combining an unstable inverted grip with the anti-rotation demands of the half kneeling position. Learn the proper technique, programming strategies, and why this exercise is essential for athletes, powerlifters, and anyone struggling with shoulder discomfort during traditional overhead pressing movements.

Single Leg Forward Hops

Exercise Index, VideoLeave a comment

Single leg forward hops are an essential plyometric exercise for developing reactive strength, hip stability, and unilateral power that directly transfers to sprinting, jumping, and athletic performance. Whether you’re a coach working with young athletes who need foundational movement skills or training advanced competitors who require dynamic warm-up drills, this low-impact bodyweight exercise builds the explosive qualities and lower leg resilience critical for athletic success. Learn proper technique, common mistakes to avoid, and how to program forward hops effectively across all skill levels.

Single Leg Hops (In-Place)

Exercise Index, VideoLeave a comment

Single leg hops in place are the foundational plyometric exercise every athlete needs to master before progressing to advanced power training. This comprehensive guide breaks down the biomechanics, programming strategies, and progression principles behind this deceptively simple movement that builds ankle stability, hip control, and unilateral force production. Whether you’re coaching young athletes or incorporating dynamic warm-up drills for elite performers, learn how to properly implement single leg hops to develop tendon resilience, reactive strength, and injury-resistant movement patterns.

Your First 90 Days as a Personal Trainer: The Survival Guide Nobody Gave You

Coaching, Education, Personal Training, Podcast, Update, VideoLeave a comment

Discover the essential survival guide for new personal trainers navigating their critical first 90 days in the fitness industry. Learn proven strategies for building client relationships, optimizing your training business systems, and avoiding the common mistakes that cause 80% of trainers to quit within their first year. This comprehensive roadmap covers everything from client acquisition and retention to professional development, helping both new and experienced fitness professionals build sustainable, profitable personal training careers.

Heels Elevated SSB Squat vs Bands

Exercise Index, VideoLeave a comment

The heels elevated safety squat bar squat versus bands combines heel elevation, specialty bar loading, and accommodating resistance to build explosive quad strength while maintaining an upright torso position. This advanced squat variation teaches athletes to attack the bottom position aggressively through overspeed eccentrics and progressive band tension, making it ideal for both maximum strength development and dynamic effort training. Learn proper setup, programming applications, and how this exercise addresses common squat limitations while developing powerful, well-developed legs.

Deficit Lateral Lunge

Exercise Index, VideoLeave a comment

The deficit lateral lunge is an advanced frontal plane exercise that builds explosive lateral movement and change of direction power by incorporating an elevated box to increase range of motion and force production demands. This variation enhances the stretch-shortening cycle in the glutes and hamstrings, making it ideal for athletes in basketball, soccer, tennis, and other sports requiring rapid directional changes. Learn proper technique, programming strategies, and how to progress this powerful lateral movement exercise for maximum athletic development.

How to Design Your Own Strength Program (Step By Step Guide)

Coaching, Education, Update, VideoLeave a comment

Learn how to write your own strength and conditioning program from scratch with this complete guide covering training frequency, exercise selection, and session structure. This comprehensive framework walks you through organizing your mobility work, power development, main strength movements, accessory exercises, and conditioning into an effective program tailored to your goals and schedule. Whether you’re a beginner or experienced lifter, discover the essential principles of program design that deliver real results in the gym.

Skip To Sprint

Exercise Index, VideoLeave a comment

The skip to sprint is a locomotion-based drill that combines fundamental skipping mechanics with explosive sprinting to develop knee drive, opposite arm-leg coordination, and quality ground contacts. Ideal for youth athletes and as a dynamic warm-up, this drill reinforces proper sprint mechanics by bridging basic movement patterns with high-speed running.

Heels Elevated Spanish Squat

Exercise Index, VideoLeave a comment

The heels elevated Spanish squat combines resistance band tension with heel elevation to create one of the most effective quad-building and knee-strengthening exercises available for powerlifters, athletes, and fitness enthusiasts. This comprehensive guide covers proper setup, execution technique, and programming recommendations for maximizing quadriceps hypertrophy while improving knee health and squat performance. Learn how to use this accessory movement to build stronger quads, enhance athletic performance, and maintain long-term knee joint integrity.