This exercise is very good at targeting the biceps.

This exercise is very good for growing the triceps.

This exercise is another variation to a pull up. It is more bicep dominant, however.

This exercise is a variation of a pull up. It works the Lats, Forearms, and the biceps.

This exercise is a shoulder exercise that may help correct posture.

This exercise is phenomenal for growing the front shoulder muscle.

This exercise is great for scapulohumeral rhythm. It helps encourage the two to move together at appropriate rhythms if done frequently

This exercise is great for shoulder prehab and to build a stronger rotator cuff.

This exercise focuses on working your Lats, however, in this position you also work on the Posterior Oblique Sling (lat to opposite glute connection). You may find it easier to be able to overload this in comparison to the feet together version.

This exercise is great for engaging the Lats and the obliques. It is tougher to overload, however.

This exercise is great for targeting those back muscles, specifically the Lats. The Intrinsic core is also challenged here as you try to not move the spine as the exercise continues.

The floor press takes a bench press and limits the range of motion of the shoulder with the limiting factor being the floor.

This exercise works the upper chest fibers. It is a nice hybrid between a regular bench press and a shoulder press.

This exercise is meant to strengthen the calf in an isometric position. It may be used build the calf’s muscle endurance for up to 60 seconds.

This exercise is meant to strengthen the calf in an isometric position. It may be used build the calf’s muscle endurance for up to 60 seconds.

This exercise is meant to strengthen the calf in an isometric position. It may be used build the calf’s muscle endurance for up to 60 seconds.

This exercise is meant to strengthen the calf in an isometric position. It may be used build the calf’s muscle endurance for up to 60 seconds.

This exercise is good for building pelvis to rib cage dissociation. Great for the core.

This exercise is great to improve dissociation between upper and lower body.

This exercise is a combination of a Patrick step up and a terminal knee extension (TKE). It is used as a progression for TKE’s at Elevate.

This exercise is very good post ACL tear, however, may also be used as a way to reduce the likelihood of tearing an ACL.

This exercise is by far one of the best squat variations. It builds strength in the bottom of the foot and allows the deep core muscles to activate.

The exercise is great for building spinal integrity since the load is in the front of the body. Since the stance is staggered, it is a great way to work on strength of the legs.

This exercise is great for improving the strength of the shin muscles to protect the knee.

This exercise is great for activating your intrinsic core (deep core musculature).

This exercise encourages the 1st metatarsal head (MTH) to handle load. It is targeted to have you apply pressure towards that segment to activate the glute

This exercise is targeting the glute medius and is a great one to add to your main compound leg movement that day.

The single leg version of an RDL focuses more on one leg.

This exercise is very good for developing power through the hips. It trains the hamstrings and the glutes ability to manage forces and reapply it.

This exercise strengthens the plantar fascia/Achilles Tendon and the muscles responsible for maintaining a proper arch in the foot (flexor ABductor hallucis, post. tibilias, tib. anterior).

The exercise allows you to build single leg strength. It is more challenging than the back squat due to a single side (unilateral) focus.

This exercise is a good old back squat. There is nothing wrong with simple and it is a very good exercise to build power from since it provides stability from the two feet.

In this exercise, we challenge the inner thigh musculature to slow down the movement as we move the knee away. This is inspired by Mike Guadango.

This glute stretch is comprised of moving in 3 directions to stretch the fascia in multiple ways.

TRX supermans are a great anti-extension core exercise. The goal of this is to go as far out as your can without letting hips dip or spine dip.

This more advance form of a dead hang creates a little more intense separation between the segments of the spine and shoulder joint because the legs are unsupported.

This exercise is great for tight shoulders/upper back. The feet are supported so that there is not as much weight pulling down on the body. In this exercise we allow gravity to do most of the work.

These glute activation RPR wake up drills were learned from Cal Dietz. These spots are meant to promote extension patterns in the body.

This Sternum rub is meant to relax the tissues around the rib cage to allow for optimal breathing. It is a technique Learned from Cal Dietz Reflexive Performance Reset course.

This Psoas rub is meant to wake up the psoas. It is a Reflexive Performance Reset wake up drill learned from Cal Dietz

This Stretch targets the Psoas in the best way possible. Positioning the femur and body in a position that goes against when the psoas muscle does, we are then able to maximally stretch the psoas.

This exercise is great for creating spinal awareness. As we create flexion in the spine, one segment at a time, we improve our awareness of each level.

This Hamstring Stretch is targeted to get all 3 heads of the hamstring with focus on Abductors and Abductors as you rotate side to side.

This psoas stretch utilizes a band to pull the femur forward. It is great for loosening up those tight hip flexors.

This exercise mimics a later stage in developmental kinesiology. This stage happens before the child starts to do an air squat and before walking.

This exercise is inspired from SpongeBob. (Haha) The motion of the hips all the way around with the upper body leaning forward makes for a strong core.

This exercise is a total core killer. It is called around the world because you bring your legs around in a full circle.

This Plank is a very advanced variation. It involves getting into a sprinting-like position and having the shoulder stable and the spine stable by contracting the core and hips.

This oblique exercise works on the obliques ability to rotate. This exercise is way more difficult than it looks because you cannot use momentum to lift up.

This DNS get up is a form of Dynamic Neuromuscular Stabilization. It is meant to use momentum in a rolling manner.

Farmers Carries are a great total body exercise. This variation involves 1 dumbbell with the hands positioned over the head

Farmers Carries are a great total body exercise. This variation involves 2 dumbbells with the hands above the head.

Farmers Carries are a great total body exercise. This variation involves 1 dumbbell with the elbow at shoulder level.

Farmers Carries are a great total body exercise. This variation involves 2 dumbbells with the elbows in level with the shoulder.

Farmers Carries are a great total body exercise. This variation involves 1 dumbbell with the hand on your side.

Farmers Carries are a great total body exercise. This variation involves 2 dumbbells with the hands on your side.

This progression of the side lying oblique crunch level 1 incorporates the bottom leg as well. This makes it more difficult by adding more weight.

The Side lying oblique crunch is great for your obliques. The top leg lifting while bending the spine to the side allows for the lateral (side) tissues to be worked.

In this version of the pallof press, you are in a standing lunge position which makes the exercise a little more challenging.

This version of the Pallof press allows you to challenge your core a little more than the kneeling version. In this lunge position, our base of support is more narrow which challenges the core more.

The pallof press is an anti-rotation exercise. It encourages the core to keep the spine stable as forces try to throw it out of line.

Trunk Rotations is very useful for the core. It requires the body to relax while having the obliques slow down the movement. This is a rather graceful movement.

The Plank Superman’s is an advanced exercise that promotes healthy shoulders while at the same time encouraging a strong core.

This is a regression for the Windshield wipers with straight legs. This exercise is great to introduce you to the act of moving the lower body separate from the upper body.

This exercise is great for training your obliques. The ability to get your lower body moving one way while keeping your shoulders flat improves the quality of the tissue surrounding the spine.

90-90 DNS is a Dynamic Neuromuscular Stabilization (Hence DNS) technique. The two bands being pulled in different directions is used to reinforce and challenge the core.

This is a progression for the bird dog. We add resistance towards the movement patter which challenges the cores ability to keep the spine neutral

This is the famous birddog exercise that we all have at some point incorporated into our routine. It involves the movement of the upper and lower body while trying to maintain a neutral spine.

This is the birddog exercise with only the lower body moving. The birddog is named after the position of the dogs who retrieve birds that the hunter kills.

The University of Minnesota is nicknamed the gopher state. Their strength coach uses this for his athletes to promote a strong core.

In this warm-up, we help to encourage the production of synovial fluid and help ease movements through the joints. It begins with toe movements and ends with upper body movements. This is perfect for starting your mornings. In this video, I do the WHOLE warm-up with you!

In this warm-up, we improve our hip mobility, core strength, and wake up the shoulder muscles. This warm-up may be a whole workout at first, however, as the body improves it will serve as a great daily movement routine. Please pay attention to the reps at the top left corner. Make sure to do both sides when noted under key points.

In this warm-up, we build a sense of body awareness and increase core activity. It contains movements you will see babies often do to build core strength.