Low Pogo Hops are a quick, reactive plyometric exercise designed to build ankle stiffness, coordination, and lower-leg elasticity. The movement involves small, rapid hops while keeping the knees relatively straight and using the ankles to generate the bounce. This drill is commonly used in warm-ups and athletic training to improve foot speed and prepare the…
02/26/26 Foundations Day 244 1A DB Step Up 3 x 10e 1B Glute Bridge Hold 3 x 30s 2A Single Leg Skater Squat 3 x 6e 2B Standing DB Calf Raise 3 x 15 3A Goblet Split Squat 2 x 8e 3B Bodyweight Good Morning 2 x 15 4A Plank Pull Throughs 2 x 10e…
02/16/26 13 to 1 13 reps of each of the following exercises, followed by 12, followed by 11… continue decreasing 1 rep each round until you finish with 1 rep of each exercise. 30 Minute Time Cap Goal Times Typically, anything in the mid to high teens is a solid time. This is a workout…
Hanging Scap Retractions are a shoulder-strength and stability exercise that targets the muscles responsible for pulling the shoulder blades down and back. Performed from a dead hang, this movement builds the foundation for stronger pull-ups by improving scapular control and lat engagement. It’s a simple but highly effective drill for shoulder health and upper-body pulling…
The Pause Back Squat is a variation of the traditional back squat where you deliberately pause at the bottom before standing back up. This removes momentum and forces you to stay tight, improving strength, control, and positioning out of the hole. It’s a powerful tool for building leg strength, reinforcing proper depth, and improving squat…
The Single-Leg Jump Rope is an advanced plyometric and conditioning exercise that challenges balance, coordination, and lower-leg strength. By jumping and landing on one foot at a time, it places greater demand on the calves, ankles, and foot stabilizers while also improving rhythm and control. This variation is excellent for building single-leg stiffness and resilience…
The Foam Roll Series is a self–soft tissue technique used to reduce muscle tension, improve mobility, and support recovery. By slowly rolling over targeted muscle groups, you can help increase blood flow and improve how your body feels and moves before or after training. This series is best performed with controlled pressure and steady breathing…
Quadruped Hip Circles are a controlled mobility drill that improves hip range of motion while strengthening the muscles that stabilize the pelvis and core. Performed on hands and knees, this exercise takes the hip through a slow, circular path to build joint control, coordination, and awareness. It’s an excellent warm-up or accessory movement for squats,…
Jump Rope is a simple, effective conditioning exercise that improves cardiovascular fitness, coordination, and lower-leg endurance. It trains rhythm and timing while building strength and stiffness in the calves and ankles, making it a great option for warm-ups, conditioning days, or quick finishers. It’s low-equipment, scalable, and easy to plug into almost any training program….
Most back squat warm-ups are built around the wrong goal. They aim to make you tired or sweaty instead of prepared to lift. A few minutes on a bike, some random stretches, then straight to the bar. The result is predictable. Your first working set feels slow, unstable, or out of sync. General cardio raises…