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Apparently the industry standard retention rate on fitness apps/membership platforms is 11 months In the 2 years of OnlyStrength, we have a retention rate of 19 months! On avg people join & stay. We must be doing something right 💪 Way more to come: onlystrength.training/sign-up-1

Issues with your hips? Try this routine! 1. Sweeping 90/90 w/ med ball 2. 90/90 leg lift over object w/ ball 3. SL RDL to hip sweep w/ ball 4. Standing hip gate to IR w/ ball 5. Fire hydrant to IR on bench 6. Rocking Cossack squat w/ ball

Underrated things athletes need more of in their training: 1. Unilateral lifts 2. Frontal plane lifts 3. Frontal plane plyometrics 4. Intent driven deceleration 5. Reactive sprint starts 6. Multi-planar jumps/sprints 7. Rotational throws 8. Maximal landings

Feeling beat up? Try this! 2 rounds of everything 1. Birddog fire hydrant x15 2. T-spine rotations x12 3. Inchworm x10 4. Thread the needle x12 5. Frog stretch x1 minute 6. Side lunge iso hold x30 seconds

5 great ways to challenge your core stability Work the core (opposite hip to shoulder) heavily & chaotically Working w/ normal surfaces 1. Heavy suitcase ISO 2. Band chaos suitcase ISO 3. Banded Pallof split stance punch 4. Off-set sled push 5. Staggered med ball catch