Upper Body

Sandbag Overhead Carry

Sandbag Overhead Carry

Sandbag Overhead Carry: This is internal torque. Clean and press the sandbag to the overhead position. Stabilize the sandbag overhead with your arms locked out. Use your external obliques (do not arch ...[Read More]

ET Pull-Ups

ET Pull-Ups

Use wide grip (and either a pronated or supinated grip). This is all about your lats. So start by engaging your internal obliques (your body will look arched). Also use your glutei med. I like to bend ...[Read More]

The Pec + Shoulder Burner

The Pec + Shoulder Burner

Grab some dumbbells and do this real time StrongFit Tabata training session with me and my cats. #FeelTheBurn This is a 2 min Tabata: 20s shoulder raises (palms up) + 10s Hercules hold (thumbs up). Do ...[Read More]

Deltoid and Triceps Burner

Deltoid and Triceps Burner

Grab a plate and do this real time StrongFit couplet with me. #FeelTheBurn 4 rounds of [25 front deltoid raises + 25 overhead triceps extensions]. That's 100 reps total. Rest a minute in between round ...[Read More]

Pectoral Squeezes (Carries, Push, Press)

Pectoral Squeezes (Carries, Push, Press)

These exercises are internal torque, so use your pecs, short head biceps, external obliques, teres majors, glute max and inner hamstrings. Pec Squeeze Carry: Squeeze a medicine ball between your forea ...[Read More]

Hammer Curls (DB + Squeeze Ball)

Hammer Curls (DB + Squeeze Ball)

Hammer curls are internal torque. I like to use internal torque both concentrically and eccentrically so that I can improve the mobility in my internal torque chain (i.e. my pecs and the short head (S ...[Read More]

Push-Ups

Push-Ups

Place your hands directly under your shoulders. This is likely different than what you are used to seeing on the internet. Pushing up is internal torque: engage your external obliques, teres majors an ...[Read More]

Floor Press

Floor Press

Use a sandbag, or something that can be held between your hands (i.e. med ball). Pressing is internal torque. Exhale through pursed lips on the concentric, and  engage your external obliques, teres ma ...[Read More]

Dumbbell Z-Press

Dumbbell Z-Press

Sit down on the floor with your feet in front of you. Pressing overhead is internal torque. Engage your external obliques, lats (teres majors) and pecs as you press up concentrically. Exhale through p ...[Read More]

Sandbag Overhead Press

Sandbag Overhead Press

I recommend you start with the 60 pound sandbag. You will need to clean it up into position. This means you will need to deadlift it to your lap, and then explode at the hips to get the sandbag into t ...[Read More]

Rope Pulls

Rope Pulls

You'll need a tug rope and either a sled, tire or an exergenie. I have a 20' tug rope and an exergenie. Rope pulls are internal torque. They target your teres majors (lats). If you have difficulty pre ...[Read More]

Chin Over Bar Holds and Negatives

Chin Over Bar Holds and Negatives

You can do this with a supinated or pronated grip. I encourage you to change it up. Either jump up or pull yourself up so that your chin is over the bar. You are going to hold this position for as lon ...[Read More]