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HEADCOACH

Our Program for Aspiring Coaches and movement Enthusiasts

Refine your coaching skills by learning how to coach through proper tension of the muscles, proper movement patterns based on that tension, understand the nervous system and how it ties to exercise, and how this can all aid in correcting imbalances and injury prevention.

CHECK OUT THE PROGRAM

Want to learn more about how to adapt workouts depending on people’s different behavioural traits.

——> click link in bio or DM us with questions

Want to learn more about how to adapt workouts depending on people’s different behavioural traits.

——> click link in bio or DM us with questions

🚨‼️ Attention Runners 🚨‼️

We are excited to announce we’re teaming up with lululemon to deliver a seminar to help you prevent and manage running-related pain and injuries. Want to run pain-free or stay injury-free? Then this seminar is for you! We’ll cover causes and solutions for common running injuries such as:

• Shin splints
• Foot pain
• Hip and back pain
• Joint pain

We will also help you identify any individual imbalances or movement pattern deficiencies.

For a detailed overview of the seminar, click the link in our bio and then claim your FREE ticket.

🚨‼️ Attention Runners 🚨‼️

We are excited to announce we’re teaming up with lululemon to deliver a seminar to help you prevent and manage running-related pain and injuries. Want to run pain-free or stay injury-free? Then this seminar is for you! We’ll cover causes and solutions for common running injuries such as:

• Shin splints
• Foot pain
• Hip and back pain
• Joint pain

We will also help you identify any individual imbalances or movement pattern deficiencies.

For a detailed overview of the seminar, click the link in our bio and then claim your FREE ticket.

Throwing it back with an extended back might look sexy but it’s not how you should be hinging. The Hinge may be the most feared movement pattern out there—do it poorly, and you’re risking back pain or even spinal problems. However, the hinge itself or the exercise you’re doing isn’t dangerous; doing it wrong is.

Focus on the tension the hinge demands, not some picture-perfect position you think it should be or you have seen on Instagram. Everyone’s different, and that’s okay—your hinge won’t look exactly like someone else’s! A hinge is a rotation at the hips, not a shift of your weight forward and back. The goal is to find proper tension in that internal torque chain while staying within your own mobility. Your External Obliques, Transverse Abdominis, and Low Abs form the structure. Your Glute Max supports the structure as well as being a stabiliser/ main mover alongside the Inner Hamstrings and Calves. The upper lats and pec major (if you’re holding something) play a role too.

The video highlights a common fault in performing the Hinge. Leaning into your toes isn’t necessary, but it shows why that might be a better option than letting your weight shift into your heels. As it forces better tension.

Throwing it back with an extended back might look sexy but it’s not how you should be hinging. The Hinge may be the most feared movement pattern out there—do it poorly, and you’re risking back pain or even spinal problems. However, the hinge itself or the exercise you’re doing isn’t dangerous; doing it wrong is.

Focus on the tension the hinge demands, not some picture-perfect position you think it should be or you have seen on Instagram. Everyone’s different, and that’s okay—your hinge won’t look exactly like someone else’s! A hinge is a rotation at the hips, not a shift of your weight forward and back. The goal is to find proper tension in that internal torque chain while staying within your own mobility. Your External Obliques, Transverse Abdominis, and Low Abs form the structure. Your Glute Max supports the structure as well as being a stabiliser/ main mover alongside the Inner Hamstrings and Calves. The upper lats and pec major (if you’re holding something) play a role too.

The video highlights a common fault in performing the Hinge. Leaning into your toes isn’t necessary, but it shows why that might be a better option than letting your weight shift into your heels. As it forces better tension.

1. Increased Neural Output - Think of it as increasing your mind-muscle connection. Better neural output increases your ability to activate more muscle fibers within a given muscle. It can also help increase the speed at which these activate. This, in turn, will help with coordination. If you cannot feel a muscle fire, it’s hard for you to tell if you are completing movements and movement patterns correctly.

2. Increases External Obliques’ Ability to Resist Rotation - One of the main functions of the external obliques is to resist rotation. If they are unable to resist rotation, then muscles closer to your spine, like your lumbar erectors, take over, which can lead to pain or discomfort.

3. Unilateral Strength - DBs in general are good for working unilateral strength, as you are loaded equally side to side. With singular objects, it’s easier to bias one side, and one side does more work. Unilateral work allows you to identify, fix, or prevent these imbalances.

4. Time Under Tension - Time under tension can help increase neural output and hypertrophy through mechanical tension and metabolic stress.

5. Contralateral Movements - Contralateral
movements help increase the natural crossbody connection of the body. This natural crossbody connection is prevalent in natural movements such as running, walking, and throwing.

1. Increased Neural Output - Think of it as increasing your mind-muscle connection. Better neural output increases your ability to activate more muscle fibers within a given muscle. It can also help increase the speed at which these activate. This, in turn, will help with coordination. If you cannot feel a muscle fire, it’s hard for you to tell if you are completing movements and movement patterns correctly.

2. Increases External Obliques’ Ability to Resist Rotation - One of the main functions of the external obliques is to resist rotation. If they are unable to resist rotation, then muscles closer to your spine, like your lumbar erectors, take over, which can lead to pain or discomfort.

3. Unilateral Strength - DBs in general are good for working unilateral strength, as you are loaded equally side to side. With singular objects, it’s easier to bias one side, and one side does more work. Unilateral work allows you to identify, fix, or prevent these imbalances.

4. Time Under Tension - Time under tension can help increase neural output and hypertrophy through mechanical tension and metabolic stress.

5. Contralateral Movements - Contralateral
movements help increase the natural crossbody connection of the body. This natural crossbody connection is prevalent in natural movements such as running, walking, and throwing.

The “Break the Bar” cue is not inherently bad, but it’s not ideal for any hinge movements. The hinge is an internal torque-dominant movement, meaning we are looking for tension primarily in the inner hamstrings, glute max, external oblique, transverse abdominis, pec major, and upper lats. These muscles create tension toward the midline of the body, which helps keep things like your neck and spine safe.

“Breaking the Bar” instead promotes tension away from the midline of your body, which often leads to overextension in the back and retraction of the shoulder blades. Under load, this places a lot of tension on things like your lumbar erectors and mid traps.

Next time you’re in the gym, try compressing the barbell to find that correct tension. Because of the nature of the barbell and the grip you hold it with, sometimes it’s hard to feel that correct tension. This is why we always teach people the hinge with an object like a kettlebell or a sandbag first, as it’s easier to squeeze and create that tension

The “Break the Bar” cue is not inherently bad, but it’s not ideal for any hinge movements. The hinge is an internal torque-dominant movement, meaning we are looking for tension primarily in the inner hamstrings, glute max, external oblique, transverse abdominis, pec major, and upper lats. These muscles create tension toward the midline of the body, which helps keep things like your neck and spine safe.

“Breaking the Bar” instead promotes tension away from the midline of your body, which often leads to overextension in the back and retraction of the shoulder blades. Under load, this places a lot of tension on things like your lumbar erectors and mid traps.

Next time you’re in the gym, try compressing the barbell to find that correct tension. Because of the nature of the barbell and the grip you hold it with, sometimes it’s hard to feel that correct tension. This is why we always teach people the hinge with an object like a kettlebell or a sandbag first, as it’s easier to squeeze and create that tension

🩼 If you are injured, this is the first step to getting you out of pain.

💪 If you are a bodybuilder, this is the first step to increasing your ability to actively connect to your muscles by enhancing the mind-muscle connection.

🧗🚴 If you are an athlete, this is the first step to getting you to move fluidly and cohesively as a unit.

⚖️ If you are trying to lose weight or gain weight, this is the first step in connecting to your body to allow it to feel safe and giving it the opportunity to move with intensity to reach your goals.

1️⃣ The first thing we teach anyone is how to breathe. Not only does it introduce the client to the concept of breathing and connection, but it also allows us, as coaches, to start seeing areas they might struggle with. Breathing can tell us a lot. It can reveal how well-connected they are and why they may have some of the problems they do. It can indicate whether they have a tendency to be more anxious or sad, depending on the rhythm of their breath and at what point they tend to hold it. It can also give us a good understanding of where that client is at that exact point in time and how we can best adapt this particular session to fit their needs and goals.

Think of your lower two abs and your upper four-pack as two separate entities. Do you have the ability to breathe into your lower abs and the bottom part of your diaphragm and lungs, or are you breathing into your four-pack or even your chest and shoulders? The better you are at breathing low, the more connected you will feel, as you are finding tension in the muscles that connect your upper and lower body. People who struggle to do this are often those with issues like anterior pelvic tilts, flared ribs, and elevated shoulders.

There are many types of breathing we teach but start by INHALING THROUGH YOUR NOSE 👃 AND EXHALING THROUGH PURSED LIPS 💋

🩼 If you are injured, this is the first step to getting you out of pain.

💪 If you are a bodybuilder, this is the first step to increasing your ability to actively connect to your muscles by enhancing the mind-muscle connection.

🧗🚴 If you are an athlete, this is the first step to getting you to move fluidly and cohesively as a unit.

⚖️ If you are trying to lose weight or gain weight, this is the first step in connecting to your body to allow it to feel safe and giving it the opportunity to move with intensity to reach your goals.

1️⃣ The first thing we teach anyone is how to breathe. Not only does it introduce the client to the concept of breathing and connection, but it also allows us, as coaches, to start seeing areas they might struggle with. Breathing can tell us a lot. It can reveal how well-connected they are and why they may have some of the problems they do. It can indicate whether they have a tendency to be more anxious or sad, depending on the rhythm of their breath and at what point they tend to hold it. It can also give us a good understanding of where that client is at that exact point in time and how we can best adapt this particular session to fit their needs and goals.

Think of your lower two abs and your upper four-pack as two separate entities. Do you have the ability to breathe into your lower abs and the bottom part of your diaphragm and lungs, or are you breathing into your four-pack or even your chest and shoulders? The better you are at breathing low, the more connected you will feel, as you are finding tension in the muscles that connect your upper and lower body. People who struggle to do this are often those with issues like anterior pelvic tilts, flared ribs, and elevated shoulders.

There are many types of breathing we teach but start by INHALING THROUGH YOUR NOSE 👃 AND EXHALING THROUGH PURSED LIPS 💋

Tension over position. The position your joints are in doesn’t tell you the full story.

The positions of your joints can be achieved under multiple different tensions or even just by stacking your joints. This can lead to impingements, injuries, pains, and aches, especially if they are repeated constantly.

Fighting for a certain position assumes everyone has the same anatomy and mobility. We don’t, so we shouldn’t try to make everyone look the same.

However, we can work to make sure everyone feels the same. Moving under the correct tension will align your joints automatically.

Better yet, it will help you move to your own mobility, find the position that is best for you, and not an arbitrary competition standard.

If being able to feel the correct tension is hard for you, lower the skill of an exercise to something you can build and feel that connection. Once you have that, then you can apply it to different movements. 💪🏋️‍♀️
#MovementMatters #TrainSmarter.

Tension over position. The position your joints are in doesn’t tell you the full story.

The positions of your joints can be achieved under multiple different tensions or even just by stacking your joints. This can lead to impingements, injuries, pains, and aches, especially if they are repeated constantly.

Fighting for a certain position assumes everyone has the same anatomy and mobility. We don’t, so we shouldn’t try to make everyone look the same.

However, we can work to make sure everyone feels the same. Moving under the correct tension will align your joints automatically.

Better yet, it will help you move to your own mobility, find the position that is best for you, and not an arbitrary competition standard.

If being able to feel the correct tension is hard for you, lower the skill of an exercise to something you can build and feel that connection. Once you have that, then you can apply it to different movements. 💪🏋️‍♀️
#MovementMatters #TrainSmarter.

If you are constantly rolling your ankles, you likely have bigger issues than just loose shoes. You DM us, and we can help with that. 😉

However, this is a great trick I used throughout my sporting career in tennis and soccer to support my ankles with all the cutting I had to do. Give it a try—it’s a game changer!

If you are constantly rolling your ankles, you likely have bigger issues than just loose shoes. You DM us, and we can help with that. 😉

However, this is a great trick I used throughout my sporting career in tennis and soccer to support my ankles with all the cutting I had to do. Give it a try—it’s a game changer!

The way you feel during a workout can significantly shape both your results and how you feel afterward.

Think about a lion chasing a gazelle: both are sprinting at similar speeds, performing the same physical action, yet experiencing vastly different things. The lion is in a “fight” state, attacking with focus and intensity, while the gazelle is in a “flight” state, running for survival.

This same dynamic is true when you work out—you’re either crushing it with purpose or just surviving, praying for it to end and going through the motions. When you attack a workout with intensity, you’re in that lion-like fight state, engaging your sympathetic nervous system to push harder and recruit more muscle fibers. This intensity drives physiological adaptations like strength and endurance gains, as well as helping release prior emotions, connect with present emotions, and shape your future emotions.

However, when you’re just surviving—wishing the workout would end or mentally checking out—you’re in a flight state, similar to the gazelle’s panic. This reactive and passive response to stress makes your body physically less efficient at recruiting resources for performance, limiting intensity and blunting adaptations, as well as creating negative feedback loops that can increase the negative symptoms of things like anxiety.

Don’t just tick boxes at the gym but actively apply intensity to your workouts and chase the feeling of winning, not losing/surviving.

The way you feel during a workout can significantly shape both your results and how you feel afterward.

Think about a lion chasing a gazelle: both are sprinting at similar speeds, performing the same physical action, yet experiencing vastly different things. The lion is in a “fight” state, attacking with focus and intensity, while the gazelle is in a “flight” state, running for survival.

This same dynamic is true when you work out—you’re either crushing it with purpose or just surviving, praying for it to end and going through the motions. When you attack a workout with intensity, you’re in that lion-like fight state, engaging your sympathetic nervous system to push harder and recruit more muscle fibers. This intensity drives physiological adaptations like strength and endurance gains, as well as helping release prior emotions, connect with present emotions, and shape your future emotions.

However, when you’re just surviving—wishing the workout would end or mentally checking out—you’re in a flight state, similar to the gazelle’s panic. This reactive and passive response to stress makes your body physically less efficient at recruiting resources for performance, limiting intensity and blunting adaptations, as well as creating negative feedback loops that can increase the negative symptoms of things like anxiety.

Don’t just tick boxes at the gym but actively apply intensity to your workouts and chase the feeling of winning, not losing/surviving.

Bad posture can come from a number of possibilities, including the position you sit in all day whether it’s for work, school, or a day of bingeing your favorite series.

Our body looks for stability and balance and will often use the path of least resistance to do so. This can lead to tight backs and rounded shoulders which doesn’t hurt in the short term, but can cause issues under that barbell you love to toss around.

Bracing the right muscles and priming yourself through a correct warmup can return your body to be better balanced so your larger muscles groups (pecs lats, glute max, and obliques) can wake up and get back to work.

Bad posture can come from a number of possibilities, including the position you sit in all day whether it’s for work, school, or a day of bingeing your favorite series.

Our body looks for stability and balance and will often use the path of least resistance to do so. This can lead to tight backs and rounded shoulders which doesn’t hurt in the short term, but can cause issues under that barbell you love to toss around.

Bracing the right muscles and priming yourself through a correct warmup can return your body to be better balanced so your larger muscles groups (pecs lats, glute max, and obliques) can wake up and get back to work.

The hinge is a rotation at the hips 🔄, not just a shift forward and backward ⬅️➡️. When hinging, you want to maintain tension throughout your internal torque chain 💪 and use your muscles to perform the movement 🏋️‍♂️. You do not just want to offset your weight and focus on balancing around your center of gravity ⚖️.

This is a common movement pattern mistake that can lead to low back pain 😣 and strain on the hips when hinging. Practicing hinging with something behind you forces you to rotate and stops the shift into your heels. Next time you’re at the gym or even at home, give it a try!
#Hinging #movement #strenthtraining

The hinge is a rotation at the hips 🔄, not just a shift forward and backward ⬅️➡️. When hinging, you want to maintain tension throughout your internal torque chain 💪 and use your muscles to perform the movement 🏋️‍♂️. You do not just want to offset your weight and focus on balancing around your center of gravity ⚖️.

This is a common movement pattern mistake that can lead to low back pain 😣 and strain on the hips when hinging. Practicing hinging with something behind you forces you to rotate and stops the shift into your heels. Next time you’re at the gym or even at home, give it a try!
#Hinging #movement #strenthtraining

🚨‼️ Attention Runners 🚨‼️

We are excited to announce we’re teaming up with Lululemon to deliver a seminar to help you prevent and manage running-related pain and injuries. Want to run pain-free or stay injury-free? Then this seminar is for you! We’ll cover causes and solutions for common running injuries such as:

• Shin splints
• Foot pain
• Hip and back pain
• Joint pain

We will also help you identify any individual imbalances or movement pattern deficiencies.

🗓️ Stay tuned for more details! DM us “run” to reserve your spot first.

🚨‼️ Attention Runners 🚨‼️

We are excited to announce we’re teaming up with Lululemon to deliver a seminar to help you prevent and manage running-related pain and injuries. Want to run pain-free or stay injury-free? Then this seminar is for you! We’ll cover causes and solutions for common running injuries such as:

• Shin splints
• Foot pain
• Hip and back pain
• Joint pain

We will also help you identify any individual imbalances or movement pattern deficiencies.

🗓️ Stay tuned for more details! DM us “run” to reserve your spot first.

Bracing is the way we support our structure under load, but have you been doing it wrong?

Taking a big mouth breath, or tightening your upper 4 pack muscles are a couple common faults we see people make while bracing which can leave your lower back vulnerable to excess stress!

Want to learn how to brace properly and learn tools to protect your back during big lifts? Click link in bio

Bracing is the way we support our structure under load, but have you been doing it wrong?

Taking a big mouth breath, or tightening your upper 4 pack muscles are a couple common faults we see people make while bracing which can leave your lower back vulnerable to excess stress!

Want to learn how to brace properly and learn tools to protect your back during big lifts? Click link in bio

At the bottom of a bench press, the tension wants to be out and away from the midline of your body. You are trying to create space between you and the bar. In terms of leverage and the contractile ability of the muscles, the bottom is where you are the weakest, meaning you want the biggest and most powerful muscles to be getting the bar away from you. When you think about pushing the bar up at the bottom, it is easy to protract the shoulders forward using your mid traps and dumping tension into the front of your shoulders. Not only are these muscles much smaller and weaker, but they can also lead to front delt pain.

Instead, when you think about pushing yourself down into the bench, away from the bar, you maintain a nice, proud chest and the ability to keep tension in your lats and upper chest! These muscles, along with your outer triceps, are designed to push things off you powerfully.

Comment “Bench” to get the full vide

#strengthtraining #bench

At the bottom of a bench press, the tension wants to be out and away from the midline of your body. You are trying to create space between you and the bar. In terms of leverage and the contractile ability of the muscles, the bottom is where you are the weakest, meaning you want the biggest and most powerful muscles to be getting the bar away from you. When you think about pushing the bar up at the bottom, it is easy to protract the shoulders forward using your mid traps and dumping tension into the front of your shoulders. Not only are these muscles much smaller and weaker, but they can also lead to front delt pain.

Instead, when you think about pushing yourself down into the bench, away from the bar, you maintain a nice, proud chest and the ability to keep tension in your lats and upper chest! These muscles, along with your outer triceps, are designed to push things off you powerfully.

Comment “Bench” to get the full vide

#strengthtraining #bench

Strong 10’s

Strong 10’s

Strong 10’s!

#fitnessinfluencer #model #10/10

Strong 10’s!

#fitnessinfluencer #model #10/10

Example 1. Brace your core by filling your diaphragm like you are about to lift and hold your breath. Now take a forceful exhale and tense even harder.

you will notice that you are able to create more tension on your exhale than you can whilst you are holding your breath. If you’re having trouble forcefully exhaling, think coughing or grunting or yelling something like “light weight baby!”

Example 2. Hold your breath for 5-10s.

You will notice that it doesn’t take long for your brain to get distracted from whatever you are thinking. Your brain will instead begin to focus on when you are going to take your next breath. There are very few things we hold our breath for in a normal day, aside from breath hold competitions at the pool and driving through a tunnel, our body takes it as “something is wrong.” This is even without any stress on your body, so imagine your body’s reaction when you are holding your breath under 400lbs of load. There is now a mismatch between the physical and mental tasks going on. Holding your breath will put your nervous system into a flight state where anxiety and stress will rise. This is a reactive state and your body will begin to tense reactive muscles like your low back and traps to protect your neck and spine. Hello back and neck pain!

Doing a powerful exhale will create the intensity needed by the nervous system to match the physical intensity of doing the lift. Aligning the physical and mental will allow you to create the most amount of tension and power in the correct muscle groups in order to get the most out of your lifts while increasing safety in the mind and the body.

Active breathing is a skill so in order to find out more, sign up for mentorship in the bio

Example 1. Brace your core by filling your diaphragm like you are about to lift and hold your breath. Now take a forceful exhale and tense even harder.

you will notice that you are able to create more tension on your exhale than you can whilst you are holding your breath. If you’re having trouble forcefully exhaling, think coughing or grunting or yelling something like “light weight baby!”

Example 2. Hold your breath for 5-10s.

You will notice that it doesn’t take long for your brain to get distracted from whatever you are thinking. Your brain will instead begin to focus on when you are going to take your next breath. There are very few things we hold our breath for in a normal day, aside from breath hold competitions at the pool and driving through a tunnel, our body takes it as “something is wrong.” This is even without any stress on your body, so imagine your body’s reaction when you are holding your breath under 400lbs of load. There is now a mismatch between the physical and mental tasks going on. Holding your breath will put your nervous system into a flight state where anxiety and stress will rise. This is a reactive state and your body will begin to tense reactive muscles like your low back and traps to protect your neck and spine. Hello back and neck pain!

Doing a powerful exhale will create the intensity needed by the nervous system to match the physical intensity of doing the lift. Aligning the physical and mental will allow you to create the most amount of tension and power in the correct muscle groups in order to get the most out of your lifts while increasing safety in the mind and the body.

Active breathing is a skill so in order to find out more, sign up for mentorship in the bio

Do you have pain at the bottom of your lower back, near your tailbone? Watch this video to learn about the cause and what you need to work on 📚, and DM us with any questions ❓

Do you have pain at the bottom of your lower back, near your tailbone? Watch this video to learn about the cause and what you need to work on 📚, and DM us with any questions ❓

The CrossFit Games start today, and here’s a friendly reminder that training for fitness & health differs from training for elite competition. 💪 These athletes may be among the fittest in the world, and their incredible strength, endurance, and skill are truly impressive, but they aren’t necessarily the healthiest. 🏋️‍♂️ They chase victory and do whatever they can to hit certain positions, time domains, or lift a certain weight. This usually prioritizes moving under proper tension/movement patterns or what’s optimal for their nervous system, especially when they get close to competition. 🏆 This isn’t unique to CrossFit—it applies to most elite competition, including powerlifting, Olympic sports, and beyond. Be inspired and motivated by your idols, but don’t assume their training is best for you. 🙌 Don’t think feeling all beat up and struggling to do day-to-day tasks is normal. Your goals are normally different, and ideas of what you are willing to sacrifice are not the same, let alone you being completely different people. Understand what is best for YOU, and if you’re unsure, find a coach that does. 🧠💙 #FitnessJourney

The CrossFit Games start today, and here’s a friendly reminder that training for fitness & health differs from training for elite competition. 💪 These athletes may be among the fittest in the world, and their incredible strength, endurance, and skill are truly impressive, but they aren’t necessarily the healthiest. 🏋️‍♂️ They chase victory and do whatever they can to hit certain positions, time domains, or lift a certain weight. This usually prioritizes moving under proper tension/movement patterns or what’s optimal for their nervous system, especially when they get close to competition. 🏆 This isn’t unique to CrossFit—it applies to most elite competition, including powerlifting, Olympic sports, and beyond. Be inspired and motivated by your idols, but don’t assume their training is best for you. 🙌 Don’t think feeling all beat up and struggling to do day-to-day tasks is normal. Your goals are normally different, and ideas of what you are willing to sacrifice are not the same, let alone you being completely different people. Understand what is best for YOU, and if you’re unsure, find a coach that does. 🧠💙 #FitnessJourney

Do you have pain at the bottom of your lower back, near your tailbone? Watch this video to learn about the cause and what you need to work on 📚, and DM us with any questions ❓

Do you have pain at the bottom of your lower back, near your tailbone? Watch this video to learn about the cause and what you need to work on 📚, and DM us with any questions ❓

Come for the a description of the best hamstring exercise, stay for Robby and Toms MarioKart race.

Weak hamstrings are a chronic issue often caused by excessive sitting. Weak or inactive hamstrings lead to an inability to hinge with proper tension, which often results in low back pain as the muscles around the lower back compensate for the weak hamstrings. This includes activities like walking and running. But what if you could turn that sitting into something proactive?

1. The chair essentially facilitates continuous single-leg hamstring curls. It strengthens the hamstring’s ability to contract without movement of the pelvis or lower back.

2. All contractions are active and concentric, with no eccentric loading. This makes it an excellent way to safely build hamstring strength and enhance neural output (the ability to feel the muscle). Eccentric loading, which involves lengthening the muscle, often feels unsafe.

3. No weight-bearing on the spine. Since nothing loads the spine, it’s ideal for people with back pain who may feel unsafe. It’s a great way to build a connection to the hamstrings with a very low risk of injury.

4. Easily loadable and progressive. It’s a simple way to add load or intensity to increase the capacity of the hamstrings.

5. Because the skill level required is low and doesn’t demand much thinking, it’s easy to push the physical intensity needed to drive the desired adaptations.

There is no exercise I have ever felt my hamstrings as much as this one. Do 400m for time and tell me I’m wrong ;)

Come for the a description of the best hamstring exercise, stay for Robby and Toms MarioKart race.

Weak hamstrings are a chronic issue often caused by excessive sitting. Weak or inactive hamstrings lead to an inability to hinge with proper tension, which often results in low back pain as the muscles around the lower back compensate for the weak hamstrings. This includes activities like walking and running. But what if you could turn that sitting into something proactive?

1. The chair essentially facilitates continuous single-leg hamstring curls. It strengthens the hamstring’s ability to contract without movement of the pelvis or lower back.

2. All contractions are active and concentric, with no eccentric loading. This makes it an excellent way to safely build hamstring strength and enhance neural output (the ability to feel the muscle). Eccentric loading, which involves lengthening the muscle, often feels unsafe.

3. No weight-bearing on the spine. Since nothing loads the spine, it’s ideal for people with back pain who may feel unsafe. It’s a great way to build a connection to the hamstrings with a very low risk of injury.

4. Easily loadable and progressive. It’s a simple way to add load or intensity to increase the capacity of the hamstrings.

5. Because the skill level required is low and doesn’t demand much thinking, it’s easy to push the physical intensity needed to drive the desired adaptations.

There is no exercise I have ever felt my hamstrings as much as this one. Do 400m for time and tell me I’m wrong ;)

As a coach, you should be looking at how they are moving, not just what positions they are getting into. 💪 It’s not about getting from point A to B; it’s about how you get there. 🛤️ In each of the videos above, to complete the competition standard or get to the “textbook position,” Robby had to displace tension in order to get there. Most people aren’t training to compete; they are training to get better at life and be able to be fitter and move better. 🌟

Even if your goal is to compete, training to compete and training like you are competing are two different things. You want to train to be able to hit competition standards under the right tension, not just get there any way you can. That’s how you can compete as long as you want and not have to stop due to injuries. 🏋️‍♂️ Remember, competition standards aren’t based on optimal movement; they are based on what is easiest to be judged fairly. This is absolutely needed in a competition setting, but as a coach, it’s your job to individualize movement in training for your clients and help them move specific to them based on their joints, mobility, nervous system, goals, etc. 🎯 Make your goal to make everyone move under the same tension and not for everyone to hit the same positions. 🙌

#FitnessCoaching #MovementMatters #TrainSmarter

As a coach, you should be looking at how they are moving, not just what positions they are getting into. 💪 It’s not about getting from point A to B; it’s about how you get there. 🛤️ In each of the videos above, to complete the competition standard or get to the “textbook position,” Robby had to displace tension in order to get there. Most people aren’t training to compete; they are training to get better at life and be able to be fitter and move better. 🌟

Even if your goal is to compete, training to compete and training like you are competing are two different things. You want to train to be able to hit competition standards under the right tension, not just get there any way you can. That’s how you can compete as long as you want and not have to stop due to injuries. 🏋️‍♂️ Remember, competition standards aren’t based on optimal movement; they are based on what is easiest to be judged fairly. This is absolutely needed in a competition setting, but as a coach, it’s your job to individualize movement in training for your clients and help them move specific to them based on their joints, mobility, nervous system, goals, etc. 🎯 Make your goal to make everyone move under the same tension and not for everyone to hit the same positions. 🙌

#FitnessCoaching #MovementMatters #TrainSmarter

Comment ‘Nasal’ for the full video

Comment ‘Nasal’ for the full video

Your Breath: The Key to Aligning Your Body and Nervous System During Workouts 💪

Your breath is the bridge between your physical actions and your nervous system. When working out, the goal, 90% of the time, is to stay in the “flow and fight” state, where you feel in control and are actively pursuing the task and have control of your breath 🌬️. A mismatch between your nervous system and breath causes things to become out of sync, shifting you into survival mode, enduring the workout instead of attacking it. Matching your breath to the task’s intensity extends that sense of control, making workouts empowering, not overwhelming 🔥.

A mismatch between breath and nervous system triggers anxiety, pushing you into a “flight” state, where the workout becomes a mental battle. To avoid this, accept the workout’s intensity and match it with your breathing. For example, if your nervous system is at level 8 in fight mode, attempting calm nasal breathing increases anxiety due to the mismatch. You’re not in flow, so don’t force it.

You can train to widen the spectrum of nervous system states. For example, Zone 2 nasal breathing cardio increases your ability to maintain flow at higher intensities 🏃‍♂️. But you must adapt your breathing to match your nervous system beyond that flow, or you’ll bypass fight and hit flight.

High-intensity workouts like hill sprints, where states shift rapidly, require quick adaptation. Aligning breath with your nervous system keeps you in control and maximizes performance 🚀.

Your Breath: The Key to Aligning Your Body and Nervous System During Workouts 💪

Your breath is the bridge between your physical actions and your nervous system. When working out, the goal, 90% of the time, is to stay in the “flow and fight” state, where you feel in control and are actively pursuing the task and have control of your breath 🌬️. A mismatch between your nervous system and breath causes things to become out of sync, shifting you into survival mode, enduring the workout instead of attacking it. Matching your breath to the task’s intensity extends that sense of control, making workouts empowering, not overwhelming 🔥.

A mismatch between breath and nervous system triggers anxiety, pushing you into a “flight” state, where the workout becomes a mental battle. To avoid this, accept the workout’s intensity and match it with your breathing. For example, if your nervous system is at level 8 in fight mode, attempting calm nasal breathing increases anxiety due to the mismatch. You’re not in flow, so don’t force it.

You can train to widen the spectrum of nervous system states. For example, Zone 2 nasal breathing cardio increases your ability to maintain flow at higher intensities 🏃‍♂️. But you must adapt your breathing to match your nervous system beyond that flow, or you’ll bypass fight and hit flight.

High-intensity workouts like hill sprints, where states shift rapidly, require quick adaptation. Aligning breath with your nervous system keeps you in control and maximizes performance 🚀.

The Chainsaw Pull is something I got from @stephanbes21 , and it is a great way to develop safety and build strength in the hinge—here’s why:

1. It is purely concentric, meaning the whole movement requires active contraction and shortening of the muscle. There is no eccentric loading of the muscle (loading the muscle through lengthening), which is often what causes a lack of safety and has a higher risk of injury.

2. It forces a deep hinge. A deep hinge can force the activation of the glutes and hamstrings and take the low back out of it.

3. No loading of the spine. This makes the risk of injury very minimal and provides a great way to practice the proper movement pattern and tension of the hinge.

4. Low skill and easy to push intensity. Intensity is what drives change and adaptation.

The Chainsaw Pull is, therefore, a great way to develop safety in the muscles and nervous system. It allows you to develop strength and connection of the internal torque chain in a safe environment where intensity can be pushed

The Chainsaw Pull is something I got from @stephanbes21 , and it is a great way to develop safety and build strength in the hinge—here’s why:

1. It is purely concentric, meaning the whole movement requires active contraction and shortening of the muscle. There is no eccentric loading of the muscle (loading the muscle through lengthening), which is often what causes a lack of safety and has a higher risk of injury.

2. It forces a deep hinge. A deep hinge can force the activation of the glutes and hamstrings and take the low back out of it.

3. No loading of the spine. This makes the risk of injury very minimal and provides a great way to practice the proper movement pattern and tension of the hinge.

4. Low skill and easy to push intensity. Intensity is what drives change and adaptation.

The Chainsaw Pull is, therefore, a great way to develop safety in the muscles and nervous system. It allows you to develop strength and connection of the internal torque chain in a safe environment where intensity can be pushed

Strongman Saturday Vol. 3

4 sets
50’ Chainsaw Pull
5 Pig Slips
(Ascending weight ea round)

3-4 sets
5 SB to increasing height box for time.

3 sets
100’ yoke carry
100’ Farmers Carry
100’ SB FR Carry

Strongman Saturday Vol. 3

4 sets
50’ Chainsaw Pull
5 Pig Slips
(Ascending weight ea round)

3-4 sets
5 SB to increasing height box for time.

3 sets
100’ yoke carry
100’ Farmers Carry
100’ SB FR Carry

Observation → Prediction → Experience

This model explains how humans learn and process information.

Observation: You are continually gathering data from your environment through your senses and/or tools (what is going on around you).

Prediction: Based on your observations, your body and nervous system predict what is about to happen. It’s your way of making sense of the data and preparing you for whatever is about to happen.

Experience: You live out the event. The actual event will either match or contradict your prediction. Based on this, you will adjust your observations for the same event in the future.

If we have pain, we need to change how we observe our environment and therefore predict and live out different experiences from the ones we have had that caused us pain before. This is done through creating safety in the body and the nervous system through proper breathing, tension, and movement patterns. Want to learn more? DM us or click the link in the bio.

Observation → Prediction → Experience

This model explains how humans learn and process information.

Observation: You are continually gathering data from your environment through your senses and/or tools (what is going on around you).

Prediction: Based on your observations, your body and nervous system predict what is about to happen. It’s your way of making sense of the data and preparing you for whatever is about to happen.

Experience: You live out the event. The actual event will either match or contradict your prediction. Based on this, you will adjust your observations for the same event in the future.

If we have pain, we need to change how we observe our environment and therefore predict and live out different experiences from the ones we have had that caused us pain before. This is done through creating safety in the body and the nervous system through proper breathing, tension, and movement patterns. Want to learn more? DM us or click the link in the bio.

Observation → Prediction → Experience

This model explains how humans learn and process information.

Observation: You are continually gathering data from your environment through your senses and/or tools (what is going on around you).

Prediction: Based on your observations, your body and nervous system predict what is about to happen. It’s your way of making sense of the data and preparing you for whatever is about to happen.

Experience: You live out the event. The actual event will either match or contradict your prediction. Based on this, you will adjust your observations for the same event in the future.

If we have pain, we need to change how we observe our environment and therefore predict and live out different experiences from the ones we have had that caused us pain before. This is done through creating safety in the body and the nervous system through proper breathing, tension, and movement patterns. Want to learn more? DM us or click the link in the bio.

Observation → Prediction → Experience

This model explains how humans learn and process information.

Observation: You are continually gathering data from your environment through your senses and/or tools (what is going on around you).

Prediction: Based on your observations, your body and nervous system predict what is about to happen. It’s your way of making sense of the data and preparing you for whatever is about to happen.

Experience: You live out the event. The actual event will either match or contradict your prediction. Based on this, you will adjust your observations for the same event in the future.

If we have pain, we need to change how we observe our environment and therefore predict and live out different experiences from the ones we have had that caused us pain before. This is done through creating safety in the body and the nervous system through proper breathing, tension, and movement patterns. Want to learn more? DM us or click the link in the bio.

Each movement has a corresponding strength curve. This means that throughout the range of motion of a lift, the force required to lift it changes. This is due to changes in muscle length, the angle of the joint, and mechanical leverage.

Chains accommodate this change throughout the lift as the load on the bar changes with the movement. When there are more chain links on the ground at the bottom of the lift, where the lift is the hardest, the bar weighs the least. As you progress through the lift and chain links come off the ground, the heavier the load gets. This increase in weight forces you to accelerate through the lift. This makes it perfect for people wanting to work on their explosive power.

In this particular variation of the box squat, the box was set to be above parallel. This was because we wanted to work the power of our squat pattern. Any deeper, it becomes a mix between a squat and a hinge. This movement was also paired with a max vertical jump, so we wanted the movement pattern and tension to be the same throughout both movements. The goal of the exercise was to accelerate off the box as fast as possible from a dead stop (no momentum).

Each movement has a corresponding strength curve. This means that throughout the range of motion of a lift, the force required to lift it changes. This is due to changes in muscle length, the angle of the joint, and mechanical leverage.

Chains accommodate this change throughout the lift as the load on the bar changes with the movement. When there are more chain links on the ground at the bottom of the lift, where the lift is the hardest, the bar weighs the least. As you progress through the lift and chain links come off the ground, the heavier the load gets. This increase in weight forces you to accelerate through the lift. This makes it perfect for people wanting to work on their explosive power.

In this particular variation of the box squat, the box was set to be above parallel. This was because we wanted to work the power of our squat pattern. Any deeper, it becomes a mix between a squat and a hinge. This movement was also paired with a max vertical jump, so we wanted the movement pattern and tension to be the same throughout both movements. The goal of the exercise was to accelerate off the box as fast as possible from a dead stop (no momentum).

STRONGMAN SATURDAYS BACK

4 Sets ea
20 Jumping Pull Ups
50’ OH Yoke Carry

4 Sets ea
5 Anderson Squats
50’ Yoke Carry

4 Sets ea
50’ Farmers Carry

8 Min AMRAP

Team of 3- YGIG

50’ Heavy SB Carry from the floor

STRONGMAN SATURDAYS BACK

4 Sets ea
20 Jumping Pull Ups
50’ OH Yoke Carry

4 Sets ea
5 Anderson Squats
50’ Yoke Carry

4 Sets ea
50’ Farmers Carry

8 Min AMRAP

Team of 3- YGIG

50’ Heavy SB Carry from the floor

Breathing is a skill but it is the key to creating safety in your body! It allows you to create the proper tension as well as actively completing a task not just passively completing an objective.

Example 1. Brace your core by filling your diaphragm like you are about to lift and hold your breath. Now take a forceful exhale and tense even harder.

you will notice that you are able to create more tension on your exhale than you can whilst you are holding your breath. If you’re having trouble forcefully exhaling, think coughing or grunting.

Example 2. Hold your breath for 5-10s.

You will notice that it doesn’t take long for your brain to get distracted from whatever you are thinking. Your brain will instead begin to focus on when you are going to take your next breath. There are very few things we hold our breath for in a normal day, aside from breath hold competitions at the pool and driving through a tunnel, our body takes it as “something is wrong.” This is even without any stress on your body, so imagine your body’s reaction when you are holding your breath under 400lbs of load. There is now a mismatch between the physical and mental tasks going on. Holding your breath will put your nervous system into a flight state where anxiety and stress will rise. This is a reactive state and your body will begin to tense reactive muscles like your low back and traps to protect your neck and spine. Hello back and neck pain!

Doing a powerful exhale will create the intensity needed by the nervous system to match the physical intensity of doing the lift. Aligning the physical and mental will allow you to create the most amount of tension and power in the correct muscle groups in order to get the most out of your lifts while increasing safety in the mind and the body.

If want the full seminar for FREE, check out our last post!

Breathing is a skill but it is the key to creating safety in your body! It allows you to create the proper tension as well as actively completing a task not just passively completing an objective.

Example 1. Brace your core by filling your diaphragm like you are about to lift and hold your breath. Now take a forceful exhale and tense even harder.

you will notice that you are able to create more tension on your exhale than you can whilst you are holding your breath. If you’re having trouble forcefully exhaling, think coughing or grunting.

Example 2. Hold your breath for 5-10s.

You will notice that it doesn’t take long for your brain to get distracted from whatever you are thinking. Your brain will instead begin to focus on when you are going to take your next breath. There are very few things we hold our breath for in a normal day, aside from breath hold competitions at the pool and driving through a tunnel, our body takes it as “something is wrong.” This is even without any stress on your body, so imagine your body’s reaction when you are holding your breath under 400lbs of load. There is now a mismatch between the physical and mental tasks going on. Holding your breath will put your nervous system into a flight state where anxiety and stress will rise. This is a reactive state and your body will begin to tense reactive muscles like your low back and traps to protect your neck and spine. Hello back and neck pain!

Doing a powerful exhale will create the intensity needed by the nervous system to match the physical intensity of doing the lift. Aligning the physical and mental will allow you to create the most amount of tension and power in the correct muscle groups in order to get the most out of your lifts while increasing safety in the mind and the body.

If want the full seminar for FREE, check out our last post!

🎉Want the full video of the seminar for FREE??🎉

1️⃣ Make sure you follow us
2️⃣ Tag someone in the comments
3️⃣ DM us with your email so can send to you

🎉Want the full video of the seminar for FREE??🎉

1️⃣ Make sure you follow us
2️⃣ Tag someone in the comments
3️⃣ DM us with your email so can send to you

Balance!!
In the pursuit of becoming the fittest and healthiest version of yourself, don’t give up everything you find fun. Make life enjoyable and maintain consistency. Without balance, you won’t stay consistent over time, and consistency over time allows you to keep doing all the things you love and show up for the people around you.
During this trip, I definitely had my fair share of fun. Although I may not have done the same amount of fitness or been as healthy as I normally might be, I tried to ensure I stayed consistent and did some physical activity each day, no matter how big or small. It would have been easy to not do anything at all, but honestly, it was equally as easy to just get out the door and workout too.

Balance!!
In the pursuit of becoming the fittest and healthiest version of yourself, don’t give up everything you find fun. Make life enjoyable and maintain consistency. Without balance, you won’t stay consistent over time, and consistency over time allows you to keep doing all the things you love and show up for the people around you.
During this trip, I definitely had my fair share of fun. Although I may not have done the same amount of fitness or been as healthy as I normally might be, I tried to ensure I stayed consistent and did some physical activity each day, no matter how big or small. It would have been easy to not do anything at all, but honestly, it was equally as easy to just get out the door and workout too.

Find the root cause of the problem don’t just treat the symptoms.

If you are getting shoulder pain when you are doing things like a bench press then you need to be asking why? Things like your rear delts, rotator cuffs, supraspinatus and infraspinatus have a part to play in the stabilisation of your joints. However, their role is to support in the stabilisation not do the majority of it. The first thing we always need to address is if our big structural muscles are doing what they should be doing. In terms of the Bench press, our lat Dorsi and upper pec should be doing the majority of the work during that eccentric phase and initial press of the chest. Your sternal costal part of your pec major, your upper lat (teres major) and inside head of tricep then kick in as the main players to finish off the press.

When we start to feels these smaller stabilizer muscles hurt or become inflamed, the majority of the time is that we are simply just asking too much of them. They are overcompensating for a lack of recruitment of the bigger structural muscles. The problem therefore, is not that they are weak but they are doing too much work.

Find the root cause of the problem don’t just treat the symptoms.

If you are getting shoulder pain when you are doing things like a bench press then you need to be asking why? Things like your rear delts, rotator cuffs, supraspinatus and infraspinatus have a part to play in the stabilisation of your joints. However, their role is to support in the stabilisation not do the majority of it. The first thing we always need to address is if our big structural muscles are doing what they should be doing. In terms of the Bench press, our lat Dorsi and upper pec should be doing the majority of the work during that eccentric phase and initial press of the chest. Your sternal costal part of your pec major, your upper lat (teres major) and inside head of tricep then kick in as the main players to finish off the press.

When we start to feels these smaller stabilizer muscles hurt or become inflamed, the majority of the time is that we are simply just asking too much of them. They are overcompensating for a lack of recruitment of the bigger structural muscles. The problem therefore, is not that they are weak but they are doing too much work.

Find the root cause of the problem don’t just treat the symptoms.

If you are getting shoulder pain when you are doing things like a bench press then you need to be asking why? Things like your rear delts, rotator cuffs, supraspinatus and infraspinatus have a part to play in the stabilisation of your joints. However, their role is to support in the stabilisation not do the majority of it. The first thing we always need to address is if our big structural muscles are doing what they should be doing. In terms of the Bench press, our lat Dorsi and upper pec should be doing the majority of the work during that eccentric phase and initial press of the chest. Your sternal costal part of your pec major, your upper lat (teres major) and inside head of tricep then kick in as the main players to finish off the press.

When we start to feels these smaller stabilizer muscles hurt or become inflamed, the majority of the time is that we are simply just asking too much of them. They are overcompensating for a lack of recruitment of the bigger structural muscles. The problem therefore, is not that they are weak but they are doing too much work.

Find the root cause of the problem don’t just treat the symptoms.

If you are getting shoulder pain when you are doing things like a bench press then you need to be asking why? Things like your rear delts, rotator cuffs, supraspinatus and infraspinatus have a part to play in the stabilisation of your joints. However, their role is to support in the stabilisation not do the majority of it. The first thing we always need to address is if our big structural muscles are doing what they should be doing. In terms of the Bench press, our lat Dorsi and upper pec should be doing the majority of the work during that eccentric phase and initial press of the chest. Your sternal costal part of your pec major, your upper lat (teres major) and inside head of tricep then kick in as the main players to finish off the press.

When we start to feels these smaller stabilizer muscles hurt or become inflamed, the majority of the time is that we are simply just asking too much of them. They are overcompensating for a lack of recruitment of the bigger structural muscles. The problem therefore, is not that they are weak but they are doing too much work.

Do your joints sound like a bag of gravel when you move? Then you might have something known as crepitus. It is a medical term for the grating and crunching sound your joints make due to tendons or ligaments sliding over bones (different from the popping noise).

Your joints and ligaments are not designed to slide over bones, so when they do, it is often due to improper tension and movement. Improper tension will lead to misalignment of your muscles, joints, and tendons, causing them to slide over each other. When we move under the correct tension, they align properly.

The good news is, when you have the correct tension, you don’t have to think about things like “keep knees over your toes”; it will happen automatically. Sometimes you might only hear the crepitus sound at a certain point. This can be an indication that you lack mobility under the correct tension. So the fix—build on your movement pattern under the correct tension, reduce the range to where you can move noise-free, then build up the capacity to move under more and more range.

Your body is telling you something- listen to it.

Do your joints sound like a bag of gravel when you move? Then you might have something known as crepitus. It is a medical term for the grating and crunching sound your joints make due to tendons or ligaments sliding over bones (different from the popping noise).

Your joints and ligaments are not designed to slide over bones, so when they do, it is often due to improper tension and movement. Improper tension will lead to misalignment of your muscles, joints, and tendons, causing them to slide over each other. When we move under the correct tension, they align properly.

The good news is, when you have the correct tension, you don’t have to think about things like “keep knees over your toes”; it will happen automatically. Sometimes you might only hear the crepitus sound at a certain point. This can be an indication that you lack mobility under the correct tension. So the fix—build on your movement pattern under the correct tension, reduce the range to where you can move noise-free, then build up the capacity to move under more and more range.

Your body is telling you something- listen to it.

Your body and nervous system seek balance. You need both parasympathetic and sympathetic expression. A common dysregulation of the nervous system occurs in people who are very chilled and laid-back. They spend most of their time in the parasympathetic side of their nervous system, with very little sympathetic expression. These individuals often get very annoyed and angry at minor things (overreact), whether they show it or not. This is their nervous system’s attempt at a sympathetic expression.

To regulate this better, we need to push these individuals into the sympathetic side in the gym. They need to actively “fight” and connect with their body. As a coach, you will face two challenges. The first is that they will often be reluctant to push hard enough, as they like the feeling of control. This is where low-skill, high-concentric movements come in handy, as they are easier to push.

The second problem is that once you do push them hard enough, they are likely to go very quickly from flow to flight, missing the fight in the middle. This is where teaching them how to move and connect with their breath becomes important.

To learn more, DM us or click the link in the bio.

Your body and nervous system seek balance. You need both parasympathetic and sympathetic expression. A common dysregulation of the nervous system occurs in people who are very chilled and laid-back. They spend most of their time in the parasympathetic side of their nervous system, with very little sympathetic expression. These individuals often get very annoyed and angry at minor things (overreact), whether they show it or not. This is their nervous system’s attempt at a sympathetic expression.

To regulate this better, we need to push these individuals into the sympathetic side in the gym. They need to actively “fight” and connect with their body. As a coach, you will face two challenges. The first is that they will often be reluctant to push hard enough, as they like the feeling of control. This is where low-skill, high-concentric movements come in handy, as they are easier to push.

The second problem is that once you do push them hard enough, they are likely to go very quickly from flow to flight, missing the fight in the middle. This is where teaching them how to move and connect with their breath becomes important.

To learn more, DM us or click the link in the bio.

HeadCoach weekend antics.

Strongman Saturday

4 rounds ea
50’ Yoke carry
50’ Farmers Carry
50’ SB carry

4rounds ea
50’ chainsaw sled pull
6 SB over yoke

Sunday

Robby and Co.
4 rounds
1 heavy Deadlift
400m run

Tom and co.
53 raw dog laps around the track 😂
(13.1 miles)

No real reason behind this weekends activities. Just enjoying fitness with friends.

HeadCoach weekend antics.

Strongman Saturday

4 rounds ea
50’ Yoke carry
50’ Farmers Carry
50’ SB carry

4rounds ea
50’ chainsaw sled pull
6 SB over yoke

Sunday

Robby and Co.
4 rounds
1 heavy Deadlift
400m run

Tom and co.
53 raw dog laps around the track 😂
(13.1 miles)

No real reason behind this weekends activities. Just enjoying fitness with friends.

Instead of teaching your clients only specific skills, focus on teaching them proper tension and movement techniques that they can apply to any skill they choose. A good coach empowers their clients to become independent. A poor coach creates dependency, leaving clients reliant on constant guidance and supervision. Build safety in the body, then confidence to move under load and intensity, and then you can perform any objective or task you want—pain-free.

If you want to learn more about back pain, DM us “Back Pain,” and we will notify you when we have the video of our back pain seminar ready..

Instead of teaching your clients only specific skills, focus on teaching them proper tension and movement techniques that they can apply to any skill they choose. A good coach empowers their clients to become independent. A poor coach creates dependency, leaving clients reliant on constant guidance and supervision. Build safety in the body, then confidence to move under load and intensity, and then you can perform any objective or task you want—pain-free.

If you want to learn more about back pain, DM us “Back Pain,” and we will notify you when we have the video of our back pain seminar ready..

Never skip Leg Day! 🦵🦵

We gave out so much free education on Sunday, here is a laugh instead 😂

Never skip Leg Day! 🦵🦵

We gave out so much free education on Sunday, here is a laugh instead 😂

🚨🚨🚨🚨JOIN US THIS SUNDAY‼️‼️‼️‼️

WE WILL TALK ALL THINGS BACK PAIN AND HELP YOU FIND THE ROOT CAUSE OF YOUR PAIN AND NOT JUST ADDRESS THE SYMPTOMS.

🚨🚨🚨🚨JOIN US THIS SUNDAY‼️‼️‼️‼️

WE WILL TALK ALL THINGS BACK PAIN AND HELP YOU FIND THE ROOT CAUSE OF YOUR PAIN AND NOT JUST ADDRESS THE SYMPTOMS.

Your body works as a unit. Your lats are part of the external torque chain and are a powerful and explosive muscle. To properly access them, we need to connect the whole chain and not think of them as an individual muscle.

Your latissimus dorsi, gluteus medius, and internal obliques all share an origin at the iliac crest. They all primarily create tension away from the midline of the body, so they give the appearance of a very confident posture when they are creating tension together.

The hip band is not necessary, but it helps you create tension in the gluteus medius. Due to sharing an origin at the iliac crest, accessing tension in your gluteus medius helps you connect to your latissimus dorsi through its full range of motion.

The internal obliques, along with the rectus abdominis, help create and maintain tension through the core. A lack of tension here leads to a more collapsed posture. This which makes it hard to fully access the latissimus dorsi, and tension instead is likely to go to the upper lat, biceps, and/or traps. The internal obliques also help with the oblique sling in rotational exercises, creating the powerful, explosive movements needed a lot in athletic movements.

To find out what nervous system state best promotes connection to the lats stay tuned or click link in bio.

Your body works as a unit. Your lats are part of the external torque chain and are a powerful and explosive muscle. To properly access them, we need to connect the whole chain and not think of them as an individual muscle.

Your latissimus dorsi, gluteus medius, and internal obliques all share an origin at the iliac crest. They all primarily create tension away from the midline of the body, so they give the appearance of a very confident posture when they are creating tension together.

The hip band is not necessary, but it helps you create tension in the gluteus medius. Due to sharing an origin at the iliac crest, accessing tension in your gluteus medius helps you connect to your latissimus dorsi through its full range of motion.

The internal obliques, along with the rectus abdominis, help create and maintain tension through the core. A lack of tension here leads to a more collapsed posture. This which makes it hard to fully access the latissimus dorsi, and tension instead is likely to go to the upper lat, biceps, and/or traps. The internal obliques also help with the oblique sling in rotational exercises, creating the powerful, explosive movements needed a lot in athletic movements.

To find out what nervous system state best promotes connection to the lats stay tuned or click link in bio.

Your body works as a unit. Your lats are part of the external torque chain and are a powerful and explosive muscle. To properly access them, we need to connect the whole chain and not think of them as an individual muscle.

Your latissimus dorsi, gluteus medius, and internal obliques all share an origin at the iliac crest. They all primarily create tension away from the midline of the body, so they give the appearance of a very confident posture when they are creating tension together.

The hip band is not necessary, but it helps you create tension in the gluteus medius. Due to sharing an origin at the iliac crest, accessing tension in your gluteus medius helps you connect to your latissimus dorsi through its full range of motion.

The internal obliques, along with the rectus abdominis, help create and maintain tension through the core. A lack of tension here leads to a more collapsed posture. This which makes it hard to fully access the latissimus dorsi, and tension instead is likely to go to the upper lat, biceps, and/or traps. The internal obliques also help with the oblique sling in rotational exercises, creating the powerful, explosive movements needed a lot in athletic movements.

To find out what nervous system state best promotes connection to the lats stay tuned or click link in bio.

Your body works as a unit. Your lats are part of the external torque chain and are a powerful and explosive muscle. To properly access them, we need to connect the whole chain and not think of them as an individual muscle.

Your latissimus dorsi, gluteus medius, and internal obliques all share an origin at the iliac crest. They all primarily create tension away from the midline of the body, so they give the appearance of a very confident posture when they are creating tension together.

The hip band is not necessary, but it helps you create tension in the gluteus medius. Due to sharing an origin at the iliac crest, accessing tension in your gluteus medius helps you connect to your latissimus dorsi through its full range of motion.

The internal obliques, along with the rectus abdominis, help create and maintain tension through the core. A lack of tension here leads to a more collapsed posture. This which makes it hard to fully access the latissimus dorsi, and tension instead is likely to go to the upper lat, biceps, and/or traps. The internal obliques also help with the oblique sling in rotational exercises, creating the powerful, explosive movements needed a lot in athletic movements.

To find out what nervous system state best promotes connection to the lats stay tuned or click link in bio.

Is the hip band teaching you to squat wrong??

The hip band is a great piece of equipment to use, but it’s about knowing WHEN to use it. A hip band can help you create tension in your glute meds and outer quads which are muscles designed to be explosive and powerful. Think jumping and triple extension on Olympic lifting.

However their primary function is not to be under load for long periods of time. They can assist in stabilizing the hip but they shouldn’t be the main player, especially under heavy load. Instead we want the bigger, structural muscles like the glute max and inner head of the hamstrings to be doing the majority of the stabilising. Especially in the eccentric loading of the squat. This internal tension (not rotation) will provide a much stronger structure which can help alleviate tight hips, as well as low back and knee pain people often experience after or during a squat session.

If you want to learn how to use a proper tension to get the most out of your squat, and stay pain free, click the link in bio.

Is the hip band teaching you to squat wrong??

The hip band is a great piece of equipment to use, but it’s about knowing WHEN to use it. A hip band can help you create tension in your glute meds and outer quads which are muscles designed to be explosive and powerful. Think jumping and triple extension on Olympic lifting.

However their primary function is not to be under load for long periods of time. They can assist in stabilizing the hip but they shouldn’t be the main player, especially under heavy load. Instead we want the bigger, structural muscles like the glute max and inner head of the hamstrings to be doing the majority of the stabilising. Especially in the eccentric loading of the squat. This internal tension (not rotation) will provide a much stronger structure which can help alleviate tight hips, as well as low back and knee pain people often experience after or during a squat session.

If you want to learn how to use a proper tension to get the most out of your squat, and stay pain free, click the link in bio.

To lift heavy weights effectively, you must align the physical task with the mental task at hand.

Have you ever felt like you’ve missed a lift before even attempting it because you’re too focused on the weight on the bar or overanalyzing the lift? These are signs that your nervous system is not in the right state.

Have you ever wondered why some lifters use smelling salts before lifting? The ammonia stimulates their nervous system, passively preparing it to lift something heavy. Smelling salts can be a great tool, but you can also actively achieve a similar heightened state through movement and breath. This same movement and breath can stop the overanalyzing and doubt before a lift, allowing you to take pure action instead.

As an athlete, it is important you know how to regulate your nervous system to match the task at hand, whether that be in the gym and you are going for a 1RM or just a gnarly chest pump. Does your sport require you to be aggressive or analytical or both? Having the tools to know how to get there is almost a cheat code you haven’t unlocked yet.

If you want to learn more, click the link in the bio.

To lift heavy weights effectively, you must align the physical task with the mental task at hand.

Have you ever felt like you’ve missed a lift before even attempting it because you’re too focused on the weight on the bar or overanalyzing the lift? These are signs that your nervous system is not in the right state.

Have you ever wondered why some lifters use smelling salts before lifting? The ammonia stimulates their nervous system, passively preparing it to lift something heavy. Smelling salts can be a great tool, but you can also actively achieve a similar heightened state through movement and breath. This same movement and breath can stop the overanalyzing and doubt before a lift, allowing you to take pure action instead.

As an athlete, it is important you know how to regulate your nervous system to match the task at hand, whether that be in the gym and you are going for a 1RM or just a gnarly chest pump. Does your sport require you to be aggressive or analytical or both? Having the tools to know how to get there is almost a cheat code you haven’t unlocked yet.

If you want to learn more, click the link in the bio.

To lift heavy weights effectively, you must align the physical task with the mental task at hand.

Have you ever felt like you’ve missed a lift before even attempting it because you’re too focused on the weight on the bar or overanalyzing the lift? These are signs that your nervous system is not in the right state.

Have you ever wondered why some lifters use smelling salts before lifting? The ammonia stimulates their nervous system, passively preparing it to lift something heavy. Smelling salts can be a great tool, but you can also actively achieve a similar heightened state through movement and breath. This same movement and breath can stop the overanalyzing and doubt before a lift, allowing you to take pure action instead.

As an athlete, it is important you know how to regulate your nervous system to match the task at hand, whether that be in the gym and you are going for a 1RM or just a gnarly chest pump. Does your sport require you to be aggressive or analytical or both? Having the tools to know how to get there is almost a cheat code you haven’t unlocked yet.

If you want to learn more, click the link in the bio or comment/dm us with any questions you may have.

To lift heavy weights effectively, you must align the physical task with the mental task at hand.

Have you ever felt like you’ve missed a lift before even attempting it because you’re too focused on the weight on the bar or overanalyzing the lift? These are signs that your nervous system is not in the right state.

Have you ever wondered why some lifters use smelling salts before lifting? The ammonia stimulates their nervous system, passively preparing it to lift something heavy. Smelling salts can be a great tool, but you can also actively achieve a similar heightened state through movement and breath. This same movement and breath can stop the overanalyzing and doubt before a lift, allowing you to take pure action instead.

As an athlete, it is important you know how to regulate your nervous system to match the task at hand, whether that be in the gym and you are going for a 1RM or just a gnarly chest pump. Does your sport require you to be aggressive or analytical or both? Having the tools to know how to get there is almost a cheat code you haven’t unlocked yet.

If you want to learn more, click the link in the bio or comment/dm us with any questions you may have.

Pain in your side delt when you press?

There are no absolutes when addressing what is causing pain, especially without watching someone move. However, there are common movement pattern and tension faults that repeatedly show up, causing the same pain or discomfort. In terms of pressing, a common fault is at the bottom of the press. At the bottom of the press, whether horizontal or vertical, we first need to push the object away from the midline of our body. You often hear people say, “Push yourself away from the bar.” This refers to the external torque portion where we explosively try to get the object away from us before the tension moves back to the internal torque portion to finish the press.

That initial press away from the body should primarily be done by the clavicular head of the pec, supported by the latissimus dorsi. However, a common fault to complete the movement is to displace the tension to the side delt, which leads to more of a side raise motion with the elbows flaring out. This puts excessive tension on the side delt. This can either lead to tightness due to the muscle trying to protect itself or an injury due to the muscle not having the capability to handle the load. Eventually this will lead to elevation of the shoulder causing pain/ discomfort in the trap/ neck region.

Pain in your side delt when you press?

There are no absolutes when addressing what is causing pain, especially without watching someone move. However, there are common movement pattern and tension faults that repeatedly show up, causing the same pain or discomfort. In terms of pressing, a common fault is at the bottom of the press. At the bottom of the press, whether horizontal or vertical, we first need to push the object away from the midline of our body. You often hear people say, “Push yourself away from the bar.” This refers to the external torque portion where we explosively try to get the object away from us before the tension moves back to the internal torque portion to finish the press.

That initial press away from the body should primarily be done by the clavicular head of the pec, supported by the latissimus dorsi. However, a common fault to complete the movement is to displace the tension to the side delt, which leads to more of a side raise motion with the elbows flaring out. This puts excessive tension on the side delt. This can either lead to tightness due to the muscle trying to protect itself or an injury due to the muscle not having the capability to handle the load. Eventually this will lead to elevation of the shoulder causing pain/ discomfort in the trap/ neck region.

Pain in your side delt when you press?

There are no absolutes when addressing what is causing pain, especially without watching someone move. However, there are common movement pattern and tension faults that repeatedly show up, causing the same pain or discomfort. In terms of pressing, a common fault is at the bottom of the press. At the bottom of the press, whether horizontal or vertical, we first need to push the object away from the midline of our body. You often hear people say, “Push yourself away from the bar.” This refers to the external torque portion where we explosively try to get the object away from us before the tension moves back to the internal torque portion to finish the press.

That initial press away from the body should primarily be done by the clavicular head of the pec, supported by the latissimus dorsi. However, a common fault to complete the movement is to displace the tension to the side delt, which leads to more of a side raise motion with the elbows flaring out. This puts excessive tension on the side delt. This can either lead to tightness due to the muscle trying to protect itself or an injury due to the muscle not having the capability to handle the load. Eventually this will lead to elevation of the shoulder causing pain/ discomfort in the trap/ neck region.

Pain in your side delt when you press?

There are no absolutes when addressing what is causing pain, especially without watching someone move. However, there are common movement pattern and tension faults that repeatedly show up, causing the same pain or discomfort. In terms of pressing, a common fault is at the bottom of the press. At the bottom of the press, whether horizontal or vertical, we first need to push the object away from the midline of our body. You often hear people say, “Push yourself away from the bar.” This refers to the external torque portion where we explosively try to get the object away from us before the tension moves back to the internal torque portion to finish the press.

That initial press away from the body should primarily be done by the clavicular head of the pec, supported by the latissimus dorsi. However, a common fault to complete the movement is to displace the tension to the side delt, which leads to more of a side raise motion with the elbows flaring out. This puts excessive tension on the side delt. This can either lead to tightness due to the muscle trying to protect itself or an injury due to the muscle not having the capability to handle the load. Eventually this will lead to elevation of the shoulder causing pain/ discomfort in the trap/ neck region.

Going overhead requires a lot of mobility, especially in your main structure that will help keep you injury-free. So, before you attempt all the high-skill, fun stuff, ensure you have the ability to perform the basics. At the very least, incorporate the basics alongside the fancy, fun stuff.

The sled is great because you can work on the movement pattern, tension, and mobility needed to go overhead without having to focus so much on skill. It also removes the eccentric component from the movement pattern, which is the hardest part and carries the highest risk of injury.
The overhead sled press requires the same tension and mobility needed to go overhead, whether with a barbell, dumbbells, or anything else. However, there is no upper body movement, so you are working on tension and mobility isometrically (with no change in muscle length). This allows you to build neural output to the muscles in an overhead position as well as bring intensity to them.

The sled chest/overhead press is purely concentric—meaning you can work solely on the correct contraction of the muscle while increasing intensity through load. You can adapt the angle to change the mobility required of the muscle. The chest press requires less mobility, but you can add more load. Overhead challenges the mobility needed more. Either way, since there is no eccentric loading of the muscle, you can work on the correct movement pattern of the push (staying under the right tension).

This means the sled is great for anyone. It’s great for beginners learning the movement pattern. It is great for helping people who have pain in their back and shoulders when they press overhead because there is no loading and you can work on imbalances or deficiencies. It is also great for people wanting to increase the capacity and strength of the muscles needed to push. Give it a go and let us know.

Going overhead requires a lot of mobility, especially in your main structure that will help keep you injury-free. So, before you attempt all the high-skill, fun stuff, ensure you have the ability to perform the basics. At the very least, incorporate the basics alongside the fancy, fun stuff.

The sled is great because you can work on the movement pattern, tension, and mobility needed to go overhead without having to focus so much on skill. It also removes the eccentric component from the movement pattern, which is the hardest part and carries the highest risk of injury.
The overhead sled press requires the same tension and mobility needed to go overhead, whether with a barbell, dumbbells, or anything else. However, there is no upper body movement, so you are working on tension and mobility isometrically (with no change in muscle length). This allows you to build neural output to the muscles in an overhead position as well as bring intensity to them.

The sled chest/overhead press is purely concentric—meaning you can work solely on the correct contraction of the muscle while increasing intensity through load. You can adapt the angle to change the mobility required of the muscle. The chest press requires less mobility, but you can add more load. Overhead challenges the mobility needed more. Either way, since there is no eccentric loading of the muscle, you can work on the correct movement pattern of the push (staying under the right tension).

This means the sled is great for anyone. It’s great for beginners learning the movement pattern. It is great for helping people who have pain in their back and shoulders when they press overhead because there is no loading and you can work on imbalances or deficiencies. It is also great for people wanting to increase the capacity and strength of the muscles needed to push. Give it a go and let us know.

Going overhead requires a lot of mobility, especially in your main structure that will help keep you injury-free. So, before you attempt all the high-skill, fun stuff, ensure you have the ability to perform the basics. At the very least, incorporate the basics alongside the fancy, fun stuff.

The sled is great because you can work on the movement pattern, tension, and mobility needed to go overhead without having to focus so much on skill. It also removes the eccentric component from the movement pattern, which is the hardest part and carries the highest risk of injury.

The overhead sled press requires the same tension and mobility needed to go overhead, whether with a barbell, dumbbells, or anything else. However, there is no upper body movement, so you are working on tension and mobility isometrically (with no change in muscle length). This allows you to build neural output to the muscles in an overhead position as well as bring intensity to them.

The sled chest/overhead press is purely concentric—meaning you can work solely on the correct contraction of the muscle while increasing intensity through load. You can adapt the angle to change the mobility required of the muscle. The chest press requires less mobility, but you can add more load. Overhead challenges the mobility needed more. Either way, since there is no eccentric loading of the muscle, you can work on the correct movement pattern of the push (staying under the right tension).
This means the sled is great for anyone. It’s great for beginners learning the movement pattern. It is great for helping people who have pain in their back and shoulders when they press overhead because there is no loading and you can work on imbalances or deficiencies. It is also great for people wanting to increase the capacity and strength of the muscles needed to push. Give it a go and let us know.

Going overhead requires a lot of mobility, especially in your main structure that will help keep you injury-free. So, before you attempt all the high-skill, fun stuff, ensure you have the ability to perform the basics. At the very least, incorporate the basics alongside the fancy, fun stuff.

The sled is great because you can work on the movement pattern, tension, and mobility needed to go overhead without having to focus so much on skill. It also removes the eccentric component from the movement pattern, which is the hardest part and carries the highest risk of injury.

The overhead sled press requires the same tension and mobility needed to go overhead, whether with a barbell, dumbbells, or anything else. However, there is no upper body movement, so you are working on tension and mobility isometrically (with no change in muscle length). This allows you to build neural output to the muscles in an overhead position as well as bring intensity to them.

The sled chest/overhead press is purely concentric—meaning you can work solely on the correct contraction of the muscle while increasing intensity through load. You can adapt the angle to change the mobility required of the muscle. The chest press requires less mobility, but you can add more load. Overhead challenges the mobility needed more. Either way, since there is no eccentric loading of the muscle, you can work on the correct movement pattern of the push (staying under the right tension).
This means the sled is great for anyone. It’s great for beginners learning the movement pattern. It is great for helping people who have pain in their back and shoulders when they press overhead because there is no loading and you can work on imbalances or deficiencies. It is also great for people wanting to increase the capacity and strength of the muscles needed to push. Give it a go and let us know.

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