Video Blog
Abdominal Ball Twist
Every functional body should be able to do this exercise! keep shoulder blades connected to the ground, as you turn the hips to one side, do so slowly! Feel the abs participating in controlling the pace, do not just flop from side to side. inhale as you move to one side, then exhale to the…
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Straight Legged Hip Ups
Core and Back Stability Feel shoulder blades connect into the ground, keep spine as straight as possible, do not loose the integrity of the spine. As you press your feet into the ball, feel the hips leave the ground without any vertebra of the spine shifting, this takes a ton of attention. Squeeze the butt…
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Opposite Arm Leg Extensions on Ball
Back Stabilization Center the ball on your center around the belly button, as you lift the arm/leg you will feel the pressure increase in the abdomen area, this will increase likelihood of a gaseous procurement, just a friendly warning. Keep head still, looking at the ground, not in front of you. Try as hard as…
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Dumbell Squat to Overhead Swing
If you can’t afford a kettle ball you are better off, you can do everything with barbell, and here is an example. As with all of our movement corrections, DO THEM, FEEL THEM, THEY MAKE A DIFFERENCE you can feel. Firmly holding one side of a barbell, swing the load overhead, do not let go,…
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Standing Over Head Press
Done with barbells ups the level of hardness Things to feel: Knees slightly bent, feel the heels more than the toes, no swaying, spine is straight, chest is lifted. The move is awesome! Abs are full and tight, inhale on the way down and exhale on the way up, Bar doesn’t drop below the chin!!!…
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Barbell Squat-Curl-Press
(Whole Body Functional Neurological Activation) This a great time saving move. If you do this move correctly, it works everything. Corrections to keep track of through the move. Keep weight in the heels/mid-foot, toes are relaxed. Knees stay over the feet, no wobbly knees! Back remains straight, chest up through the entire move. Inhale on…
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Lunge / Curl to Lunge / Press
(also called lung burners, you figure it out ) Hard exercise with a high amount of fatigue likely. So pay attention to feeling these elements through the exercise!!! For fun do one set each side with no cues, then do the next set of exercise after reading the cues. You won’t even need weight at…
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Jump Switch Lunges With Free Weights SIDE View
(not for the faint of heart) This exercise is not for those with knee challenges like pain, ACL tears, arthritis, anything painful. Seek professional help if you would like to progress into these types of speed exercises. If you are looking at this exercise, you have mastered all other lunging moves on our website with…
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Tricep Extensions on bench
(gym name “skull crushers”) Pretty simple move, here’s how to make it real juicy! Keep elbows held at a slight angle over your head and don’t let them move, the pivot of the weight must be still! You will feel the abs engage/stabilize as you extend and flex the elbow over your skull, weights will…
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Seated Overhead Press on Bench
(Ab stabilization/Back Stabilization, Shoulder Power) Big move, watch this move carefully before doing, can be done with dumbells as well. If you have shoulder problems, this is not a beginning exercise for you. Shoulder pain means you are limited until you understand how that pain can be supported and healed! Abs remain active through entire…
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