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rest and recovery

On Rest and Recovery

My daughter and wife have had colds for the past week or so… Stuffy (and snotty, crusty) nose is the main symptom, which has led to some early mornings where I’m up with Livia somewhere between 4:00-5:30am. Because of this, I’ve been a bit more tired and when I’ve been able to sneak in a…

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balance hips

Simple Exercise to Balance Your Hips

This simple exercise is designed to strengthen your internal hip rotators, and will help to balance your internal vs external hip rotators since if we’re doing squats, deadlifts and lunges, our external rotators are likely stronger. Watch the video once through, then watch it again and do the exercise along with me. After that, I…

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Airplane Pushups

New Pushup technique that doesn’t RUIN your shoulders

The Pushup is one of the first movement patterns we learn as babies. It was amazing to watch my daughter Livia struggle through a one-rep max to push herself up off the floor and hold her oversized balloon head up so she could look around. But too many Pushups (horizontal push + internal rotation) without…

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advanced-control-drill

Advanced Scapular Strength and Control Drill

Scapular strength and control is necessary for long-term shoulder health and to maximize your performance in exercises like Overhead Presses, Chinups, Muscleups and more. But we don’t often train it in isolation and it’s even more rare to train it with arms overhead and even MORE rare to train it hanging like in today’s video.…

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wristcompensation

No Pain, No Gain?

The fight world is full of tough guys. Even just to spar requires a level of toughness that most people don’t have. But the “no pain, no gain” mentality that’s promoted can often mess you up. So we talk about this concept in today’s video, as well as my current wrist injury and compensatory movement…

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twisting

Compensatory Movement Patterns

In my last year of university (12+ years ago now – yeesh), there was this guy in one group project I was a part of that did absolutely NOTHING. Total SLACKER!… Instead, he played lots of video games, smoked pot, drank beer… but at least he worked out. He would show up at group meetings…

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activehands

ACTIVE Hands Behind the Head

Open your chest, strengthen your delts and scap stabilizers, breathe deeper, now GO: Can’t see the video? Click here to watch it on FB. Whachu think? LMK below~

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fasting

On Intermittent Fasting

Since we’re at the (furry, white) tail end of Easter weekend, I figured this would be a relevant topic to cover… You’ve probably heard the term intermittent fasting, right? If you haven’t, it’s basically a way of eating that includes prolonged periods where you don’t eat any food, versus the traditional approach of eating 3…

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unique_rotator_pic

Unique Rotator Cuff Strengthening Exercise

When you think of a rotator cuff exercise, you probably picture some type of external rotation move. While these exercises are great and should be used, I’ve been playing with and have had success using a new type of exercise that I call the “Twisting Wall Press”. This one is going to be a staple…

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master the FRONT LEVER

Exercise to help you master the FRONT LEVER

I thought I’d share this video that I shot for my Inner Circle members (my Kyoudai!) because it’s a great exercise for building integrated core + shoulder strength, specifically your lats. Properly integrating your lats and core is important not just for doing the Front Lever exercise (that’s been the focus of the 2016 workouts in the Inner…

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