Bench Press
The barbell bench press builds pressing strength through the chest, shoulders, and triceps. Setup, …
Fighter Pull-Up Program
A structured pull-up program using a laddering approach to build pull-up volume and strength over …
100 Pushups Program
A progressive program to build up to 100 consecutive pushups through structured volume increases …
Pull-Ups
The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from …
Forearm Smash Mobilizations
Lacrosse ball mobilization for the forearm flexors and extensors. Improves press, overhead, and …
Wrist Tack and Spin
Lacrosse ball tack-and-spin mobilization for the wrist and forearm. Improves press, front rack, and …
Shoulder Rotator Smash & Floss
Lacrosse ball mobilization for the shoulder rotator cuff and posterior deltoid. Improves hanging, …
Triceps Extension Smash
Squat rack mobilization for the triceps and posterior arm. Improves overhead, front rack, and …
Banded Elbow Extension
Banded elbow extension mobilization for overhead and front rack position improvement.
Banded Wrist Distraction
Banded wrist distraction for wrist and forearm mobility in front rack and pressing positions.
Classic Triceps & Lat Stretch
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Banded Elbow Distraction
Banded elbow joint distraction for press and front rack position improvement.
Overhead Distraction with External Rotation Bias
Banded overhead distraction with external rotation for overhead and front rack position mobility.
Elbow Flexion and Extension Fault Prescriptions
Lacrosse ball and band techniques to resolve elbow flexion and extension restrictions for front rack …