Eccentric Quasi-Isometric (EQI’S)

This technique forces you to hold the bottom—or the hardest part—of an exercise for an extended duration of time (usually 30 seconds to 2 minutes). In this case I did it for 3 minutes. Doing so restores your working muscles to their natural, resting length. It also builds stability and strength at extreme joint angles … Read more

Eccentric Quasi-Isometrics (EQI’S)

This technique forces you to hold the bottom—or the hardest part—of an exercise for an extended duration of time (usually 30 seconds to 2 minutes). In this case I did it for 3 minutes. Doing so restores your working muscles to their natural, resting length. It also builds stability and strength at extreme joint angles … Read more

Travel/Home Workout

Travel/Home Workout: Always scale movement as necessary and increase difficulty as needed. For example, in push ups I made them more difficult by changing my hand positioning to a diamond shape below my chest. If you dont have a push up then do them on an elevated surface. Who wants to see progressions and regressions … Read more

Jump Landing & Deceleration

I cringe when I see the majority of people jump and land. Sure you can jump, but can you land? . . I usually focus on building strength and stability before adding any jumping work if a client decides he/she wants to add jumping to their program. In general, a good base level of strength … Read more

Trunk Stability

Youre only as strong as your weakest link. Core muscles are responsible for stabilizing the spine and pelvis as well as generating and transferring energy from the center of the body to its extremities. Developing core strength and stability enables you to maximize power output and perform complex movements that require coordination, balance, and technical … Read more

Front Squat Grip Variations

Here are few front squat grip variations. I dont always have clients front squat until certain prerequisites are met or just dependent on their goals. If the goal is something like olympic lifting then Im going to want them to achieve a full front rack position. If they dont have the the lat and/or thoracic … Read more

Bulgarian Split Squat

Unilateral work is important for overall strength development and longevity purposes. A solid strength program will always have some sort unilateral work programmed in for general strength or in your off season competition strength sport/sport. . . Bulgarian split squat is a great addition to your program as it builds single leg strength while challenging … Read more

Knee Resilience

Sally, a highly competitive and highly ranked-ultimate frisbee player came to me for help after spending 2 years in pain and no progress after seeing multiple chiropractors and physical therapists. It was clear we all agreed she had some major patellar tracking issues (knee cap moving away laterally) and was causing her excruciating pain. It … Read more

The Deadbug

The primary goal of the dead bug is to strengthen the core and improve anterior core stability all while minimizing pressure on the low back. This movement is also a great drill for realizing and correcting excessive anterior pelvic tilt. Performing this exercise on the floor not only provides stability, but feedback that you can … Read more

Olympic Lifting Drill: Rock and Shrug/Catch

Before beginning the olympic lifts my client has to have certain prerequisites in place before earning the right to do them. I require those to have a good understanding of back squat, deadlift, front squat and strict press. You should also have decent shoulder, thoracic and ankle mobility . . . . Once those prereqs … Read more