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14 of our favorite step-up variations 1. Off-set rack position 2. Side band pull w/ iso hold 3. Ipsilateral landmine 4. DB cross-over 5. TKE banded 6. Lateral step, to pistol to cossack 7. Landmine cross-over 8. Med ball dynamic cross-over 9. High box

I don't care if you're 10, 30, or 70lbs overweight.. Below would be the grocery list, meals, workouts, and routine I'd use to lose it ASAP:

After 8 years training and coaching as a Professional Athlete, here is every piece of fat loss advice I could come up with: 1. Stop drinking alcohol.

After training and coaching for the last 17 years, here is every fitness tip I could come up with: = Thread = 1. Take 5g of creatine every day for the rest of your life.

Single leg and split stance variations should be a focus in LTAD: ▪️Skater Squats ▪️Rear foot elevated split squat ▪️Back loaded reverse lunges ▪️Front foot elevated split squats ▪️Single leg squats ▪️SL RDL ▪️Hatfield split squats ▪️Step up ➡️ Lunge

21 science-backed tips to get lean this summer: 1. Drink 1–2 cups of coffee per day

If your body’s insulin resistant, it won’t burn fat... it’ll store it. Most people don’t realize blood sugar habits can matter more than macros. Here is 11 cheat codes to reset insulin and trigger fat-burning again🧵: 1. Walk after every meal.

Most people have back pain but don't know why. 90% of the time, the culprit is a weak posterior chain Want to unf*ck your back? Add these 5 movements to your routine: 1. Hyperextensions

Again.. Most people spend too much time sitting. A weak posterior chain is a guarantee unless you start training it directly. Don't be the 30, 40, or 50yr old who struggles to get off the couch. Be the one who always wakes up feeling brand new.

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Athletes: are you training upper body power? Do today’s work with us! 1. Step-in med ball snap down 2. Feed to med ball chest pass 3. Dynamic barbell pendlay row 4. Partner pass to overhead med ball slam 5. Partner drop to med ball chest pass 6. Plyometric push-up 7. Push-up

25 powerful habits to change your life before 2025:

13 REAL plyometrics for athletes! 1. Band assisted pogo jumps 2. Drop jump into band accelerated vertical 3. SL vertical into SL broad 4. Repeat SL broad jump 5. Triple hurdle jump 6. SL drop jump 7. Standard drop jump 8. Drop jump to vertical jump 9. Depth jump 10. Depth jump

Gator rolls for hip/shoulder separation for rotational sports like volleyball. Notes: 1. I stole this exercise from Armswing Academy 2. Need a heavier implement 3. Need a squishier implement as the medball was unexpectedly painful Build the ability to generate torque.

This is you: July = Down 10lbs August? Down 20lbs September? Down 30lbs Sound good? Follow this bulletproof daily routine starting tomorrow: 1.) Pick from this list of fast food options whenever you can’t cook

🔥11 of my fav upper back/shoulder variations 1. Hurdle Y’s/W’s 2. “Around the worlds.” 3. Cuban press 4. Batwing face pull apart 5. Batwing Y to W 6. T handcuffs 7. Banded Y raise 8. Mini band Y Pull 9. Band snatch grip Y-press 10. Batwing Y raise 11. Band bottoms-up KB press

These mobility movement will have your body feeling young again.

🏃🏻‍♂️ Some of my fav speed day accessories 1. Ball deadbug 2. Dynamic step-up 3. Prone partner hammy curl w/ med ball 4. Ball hammy ISO 5. Supine knee lift ISO 6. Standard ball hammy curl 7. GHR ISO hold 8. Ball hammy flutter 9. Banded deadbug 10. Ab rollout 12. Standing knee lift

Steven Bartlett just had the world's top anti-aging expert on his podcast. Dr. Rhonda Patrick. She revealed mind-blowing secrets about Creatine, Magnesium & new health findings that 99% of people wouldn't believe… Here are my top 8 takeaways:

Before we sprint, we often use a short GCT plyometric to potentiate our feet and ankles. We recently have been doing these Lateral short hurdle hops right before we Sprint for 6-10 seconds tracking jumps. Springy feet = Fast Sprints