The Exercises

 

The Heal Drop

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  • Hips over ankles
  • Exhale on the dropping down
  • 20 reps on each side if using one weight

Heal Drop Variations

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  • Hips over ankles
  • Exhale on the dropping down
  • 20 reps on each side if using one weight

The Farmers Carry

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  • Remember to stretch your calves
  • Walk 30 to 40 paces

Waiters

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  • Keep your elbows pinned to your side
  • Your arms move first

The Row

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  • Pull your fist close to your chest
  • Don’t let your elbow wing out
  • Your shoulder blade moves first

The Row – Variations

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  • Pull your fist close to your chest
  • Don’t let your elbow wing out
  • Your shoulder blade moves first

Goblet Squats

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  • Weight towards the heels at the bottom of the squat
  • Exhale (when you come up) to manage the pressure

Goblet Squats – Variations

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  • Weight towards the heels at the bottom of the squat
  • Exhale (when you come up) to manage the pressure

Overhead Press

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  • Do not use momentum
  • Come down nice and slow

Overhead Press – Variations

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  • Do not use momentum
  • Come down nice and slow

Deadlift

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  • Imagine kicking up your heels to feel your legs activate
  • Bring the ground to you to start  (use a block or chair)
  • Activate your lat muscles by imagining grabbing something in your armpit

Deadlift – Variations

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  • Imagine kicking up your heels to feel your legs activate
  • Bring the ground to you to start  (use a block or chair)
  • Activate your lat muscles by imagining grabbing something in your armpit

Lunge

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  • Feet should be at least hip distance apart
  • Load hip or front leg, not the knee
  • Find the breath that works with your pressure system

Lunge – Variations

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  • Feet should be at least hip distance apart
  • Load hip or front leg, not the knee
  • Find the breath that works with your pressure system

Back Squat

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  • Put your weight in the whole foot, standing upright
  • Weight moves to heel in squat
  • Spine stays in neutral
  • Reach the crown of your head to the ceiling (not your eyes to the ceiling)