I love coaching and cueing people during their exercises, that's one of my favorite parts of being a trainer in group strength training. But online, I cannot see you all performing exercises. I could, but you all need to film yourselves and post in here. You are all my clients so just treat it like a group fitness class. I am here to help and so are others. They can learn with you if you actually post a video for me to critique. It's up to you to determine and communicate with me on how it should feel and so on. So with that said, let's get the comment section going on what exercises I can do a walk through on. This list will grow and eventually just be in the classroom for anyone and everyone to watch. Also if you ever need, the search bar at the top of the page, you can search ANYTHING posted in this group. From fasting to an exercise or whatever.If nothing pops up, then you can make a post and I know have value to bring to you via video or text. Cheers

Do Heavy Ass Front Squats This is why CrossFit people usually have that jacked looking core with bulging abs. They often are doing heavy cleans and front squats. Yes an assortment of other things but this is a tried and true tale to a stronger core. Front Squats put the weight more forward which in turn forces more core engagement. If you lose said engagement, the weight will simply pull you forward, collapsing you. Keeping your elbows high and up, you automatically brace the core in order to keep the weight up. Now yes, you can go lighter and do more reps, but this isn't going to produce the stimulus your core needs to get stronger quickly. This will create endurance, not strength. (I'm also not saying soreness = Getting stronger. Topic for another day) Lift Heavy, Eat Your Protein, Stay Hydrated. Cheers Dorks

I often get asked about why I don't prescribe machine work that often in your workouts. Do I love machines? No. Do I hate them? Nope. Machines are great for stability to pushing weight with great muscle isolation. This essentially allows you to put the entire stress of the exercise on that targeted muscle. This is great for hypertrophy and a pump. Pumps and hypertrophy are great for body builders. Which, none of us are nor want to be to my knowledge. Most of you lift 3xs a week, full body splits. This allows me to program mostly free weights to really challenge your entire body, which free weights do, without burning you out. How? Free weights have less stability which will challenge the central nervous system thoroughly, add demands on your core (not just abs, think entire torso), and help even out any imbalances that may be occuring. Lastly, a major reason I program mostly free weights is ROM. Range Of Motion is a staple for my training style. Utilizing that big stretch in these exercises, which could be limited on machines, allows you to develop true everyday strength that translates to real life. Also utilizing FULL ROM is great for longevity in the muscles and injury prevention over time. Yes, you will see machines in my workouts, and when you do, I usually expect you to go to absolute failure on your reps. This is because you are safely secured and won't compromise elsewhere in the body. Now when you train more often (4+xs) then you will see more machine work thrown in. This is due to more of a typical body part split, so we need to only tax certain muscle groups each day so you can get back after it the following day on another area of the body. Hope this was enlightening. Also I have machine focused workouts loaded in the WODs section of the classroom. Which machine is your favorite?? Can you guess mine from this gif?

Bench Press Tips That Helped Me Get To 225 I have never been a strong bench presser. My chest... Well it's hard to find in large shirts, I'll just say that. But over the last few months I have really tried to put more effort in obtaining a larger/stronger chest. Here's what I did during the lift to lock in my form and put up more weight than ever (by a lot). - Hand to bar placement. Look at your left hand. The bottom right corner of your palm, close to your wrist... The bar need to travel over that. This give you so much more support from the wrist instead of just straight across up closer to your fingers. Aka less BEND in the wrist as you press - Shoulders locked DOWN & BACK. Think you are putting your shoulder blades into your back pocket. Also imagining you are pinching a cute bum with your shoulder blades ;) No one likes a soft pinch - Hips on the bench, arch in the back (nothing crazy here) - FEET need to be flat and close to your hips, not stretched out. You need to drive through your feet especially on the last few reps. BUT, you are pushing down and away from you. Like pushing a rug with your feet. This will LOCK EVERYTHING into place. THEN BE ABOUT THAT ACTION!!! What helped me with getting here that doesn't have to do with the actual movement. - Train volume as well as strength weekly. (heavy bench one day (5-8 rep maxes) then higher rep counts in full ROM (DB Bench/slight incline, 8-15 reps) - Accessory work for strong stable shoulders - Pull Ups, A stronger back also for more stability - Creatine - More Energy in muscles to perform over time. - A Nitro Cold Brew To get you through it before hand (Coffee & Creatine) - Trusting the process and knowing you will not feel your best some days and others you will love it. Hope this helps. What big lift are your trying to be better at this year?! Let me know below

https://youtube.com/shorts/WabfLjCEGQM?si=YcXqB2rJKBxXux2U Many of you are entering a strength phase within your personal programs and MUST understand this is what I mean by AMRAP or a RPE of 8+-10. This video shows me going to failure on my last set of this lovely cyclist squats. I MAYBE could have done 1 more. That was the goal. Notice the reps slowing down for the last 3. I wasn't even counting reps for my sets on this exercise because it was AMRAP (As Many Reps As Possible) with an RPE of 9-10, aka failure. When you have a 7-8 RPE, this means you still should be getting close to failure, but leaving about 3-4 reps in resevere. This is important because this is the intensity you must reach if you have desire to grow muscle and strength. If you don't ever reach this effort, your body doesn't get the signal to adapt. (Talking about 8+,9,10 & Failure) Not every exercise will be like this, but the ones that are programmed at this RPE are intentionally based on your individual goals. From stronger runs to better booty's, they serve a major purpose. This is my job to know when to give you these and when to dial back. This is the difference of seeing results in the next 3 months or waiting a whole year after playing around in the gym. Yea, it's very uncomfortable and it hurts. But that's why you are here (in the gym). Embrace that suck, eat your protein and get after it!