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Featured Article

Work your posterior chain with hip drop, 2 step, Reverse Sled Pulls

You hear a lot about "posterior chain work" (training everything behind you such as glutes, hamstrings, traps, etc) and there ar...

Articles

  • (no title)
    The older I get the more philosophical I get about training. Going beyond the blood, sweat and tears, I've taken up residency in a sch...
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  • Explosive Plyo Box Jump PLUS 2 In-2 Out Ladder Drill
    Combining plyometric box jump with 2 in-2 out ladder drill.  Perform plyometric box jump on to box Momentarily land on box, then explo...
  • AB wheel is perfect for the "core" or "Abs
    Abs or Core---whatever you call it, it needs to be trained.  People do tons of different exercises to strength and develop this region of ...
  • TRX knees to chest for the ultimate core killer
    The TRX is great for killing the core in a suspended state!  Here is how: Put your feet into the foot cradles under the anchor point....
  • The Core Killer: 4 exercises to attack your core
    Side Plank with Elevated Leg: 4 Sets 10 Reps Med Ball Seated Rotation: 4 Sets 15 Reps
  • Don't just track and log training sessions: take a stab at loggin your life
    We can be very mindful of tracking our training sessions with various apps and pieces of technology.   Tracking is important because it ...
  • hurdle weave/side step combo for fast lateral movement
  • The DEATH STAR is here!!!
    For your increased fitness and performance, The DEATH STAR is here!!! No, not an actual battle station, but this is a 20 lb slam ball...
  • Alpha is for EVERYONE
      Alpha is for EVERYONE! It’s awesome to review the training sessions everyday in our “Alpha Up!” program to see so many people using this t...

DB 1-Arm Snatch


Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

Training Mask Circuit

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