Posts in the Category "Training"


The 5-10-20 training method

This is one of my favorite methods for attacking any given body part/region. It consists of performing 3 different exercises, in varying rep ranges, with little to no rest between exercises. Essentially, you start with a heavy set of 5 on one exercise, then move to a heavy set of 10 on the 2nd exercise,.. Read more →


Are you doing your core work optimally? 

Core work is very important, as it translates into everything we do, both inside and outside of the gym. But are you doing your core work optimally? The plank is one of the best core exercises out there, yet it’s often done incorrectly. Take a look at the picture below. Which version of this pic.. Read more →


When women say they “Just want to tone”

We often hear from potential and new female clients that they want to “tone.” I am not one of those coaches who will say “OMG, I hate the word ‘toned’!” To me, these people are describing an image in their head of a woman who is relatively lean with muscle definition who doesn’t look like.. Read more →



Quadratus Lumborum

Sounds fancy, but what is it? It’s arguably of of the most important muscles in the body due to its role in spinal stabilization, yet it is so commonly neglected and hardly ever directly targeted. Over the next couple of days I’ll be showing you a few exercises you can add into your warm up.. Read more →


Shoulder dislocations for shoulder mobility

Shoulder dislocations are a phenomenal exercise to add to any program to help protect your shoulders from injury. The rotator cuff is so important to protect but it’s one of the most neglected areas. Often, this seemingly simple drill is done incorrectly with excessive anterior pelvic tilt and forward head/neck protrusion. Really pay attention to.. Read more →