Video Exercise Library

Single & Two Leg Bridge - Bridges are to assist in strengthening and adding stability to the the lumbo pelvic hip complex (LPHC). The LPHC is an integration of the lumbar, thoracic and cervical spines, along with the pelvic girdle and hip joints. The prime mover of this movement is the gluteal complex (butt).

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Lateral Lunges - Lateral Lunges are for strengthening and adding mobility to the frontal plane (laterally or side to side). This will strengthen the hips, quadriceps and core, as well as add mobility and stability to the foot, ankle, hip, core and adductor complexes. Proper progression and addressing tight musculature is very important before integrating these movements into your program.

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Squat to Press - This movement is a foundation builder for total body strength. You will need to follow a progressive approach and address imbalances before integrating the squat to press into your program. Strength, stability & mobility throughout the bodies joints must be properly conditioned because the squat to press will greatly challenge their ability to do so.

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Medicine ball chop and reach circuit - We use the medicine ball chop and reach circuit as a warm-up to a training session. This multi-planner movement is a functional way to activate the body and prepare it for the demands of the session ahead. This movement can also be integrated into the session and used for a specific purpose. It consists of 80 total repetitions. This is one example, with many variations serving different training responses.

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Ball Combo One - This movement is to challenge the shoulder complex, cervical and thoracic regions of the body. This will strengthen, stabilize and add mobility to these areas, which will enhance dynamic posture. This is vital to endurance athletes, such as ultra-runners, mountain bikers, cyclist, swimmers, etc... Be sure to have a qualified coach or trainer assist with form and integrating this movement into your program.

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Single Leg Reaches - Single leg reaches are great for developing stability, balance and strength of the foot, ankle, knee and hip complex. This will lead to initial enhancements of your ability to accelerate, decelerate and stabilize movement. Develop a fitness base for the basic reach 1st and show no compensations before progressing. Basic reach = 20 repetitions of a single leg reach to 1 cone 2 feet in front. Watch for the knee bowing out or collapsing inward.

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Single Leg Squat - The single leg squat is a strength movement built into your stability, strength and power phases of your program, with advancements in the movement as you move from phase to phase. Proper progressions and addressing imbalances and compensations is essential before you begin to work with single leg squats. Faulty movement patterns and compensations, can result in injuries and further develop imbalances.

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Core Bracing - Core Bracing is essential to use within the foundation building part of your program and throughout your programs progression. These movements are for activating, strengthening and adding stability to your core (abdominals, lumbo-pelvic hip complex, etc.). This video shows a few variations from basic to advanced.

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Shoulder External Rotations - These movements focus on strengthening your foundation and are essential for developing strength, stability and mobility within the the shoulder complex along with the thoracic and cervical areas. These are just a few examples and progressions. Careful integration of this movement into your program is vital and will vary from athlete to athlete.

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Kettlebell Swing - The KB swing puts direct emphasis on your posterior chain and core. The strengthening of these areas is essential for all athletes, whether a runner, cyclist, wrestler, etc. Depending on goals, training phase and fitness level, intensity and loads will vary from person to person or athlete to athlete. The most important thing is correct form. Take the time to learn the movement before progressing. Learn more

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