Back Squat
The barbell back squat builds lower body strength through the quads, glutes, and posterior chain. …
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 …
Pull-Ups
The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from …
Progressive Overload for Mobility
How to apply progressive overload principles to mobility training for lasting gains.
Sleeper Stretch
Sleeper stretch for shoulder internal rotation and rotator cuff flexibility.
Trap Scrub
Lacrosse ball and barbell mobilization for the upper trapezius and surrounding tissue. Improves …
Pallof Press
Pallof press for anti-rotation core stability and oblique activation.
Shoulder Rotator Smash & Floss
Lacrosse ball mobilization for the shoulder rotator cuff and posterior deltoid. Improves hanging, …
Banded Ankle Dorsiflexion
Banded ankle dorsiflexion drill for improving squat depth and ankle mobility.
Triceps Extension Smash
Squat rack mobilization for the triceps and posterior arm. Improves overhead, front rack, and …
Shoulder Capsule Mobilization
Banded and loaded shoulder capsule mobilization for overhead, press, hang, and front rack positions.
Psoas Foam Roller
Foam roller mobilization for the psoas and hip flexors. Relieves hip tightness from prolonged …
Banded Elbow Extension
Banded elbow extension mobilization for overhead and front rack position improvement.
Bully Extension Bias
Banded bully stretch with extension bias for shoulder hang and press position improvement.
Banded Lateral Opener
Banded lateral opener for shoulder external rotation and front rack and press mobility.
Overhead Rib Mobilization
Lacrosse ball and barbell overhead rib mobilization for front rack and overhead positions.
Banded Wrist Distraction
Banded wrist distraction for wrist and forearm mobility in front rack and pressing positions.
Lower Rib Smash
Lacrosse ball lower rib soft tissue mobilization for press and hang positions.
Anterior Compartment Mobilizations
Lacrosse ball anterior neck and shoulder compartment mobilizations for overhead, front rack, and …
Sink Mobilization
Squat rack or countertop-assisted shoulder mobilization for hang and press positions.
Banded Elbow Distraction
Banded elbow joint distraction for press and front rack position improvement.
Hip Capsule Mobilization
Targeted mobilization drills to improve hip capsule flexibility for squats and pistols.
Super Front Rack
Banded super front rack mobilization for overhead and front rack shoulder positions.
Olympic Wall Squat With External Rotation
A wall-supported deep squat drill focusing on hip external rotation for squat mobility.
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 …
Single-Leg Flexion w/ External Rotation (Box Variation)
A box-supported single-leg drill combining hip flexion and external rotation for squat and lunge …
Single-Leg Flexion w/ External Rotation (Floor Variation)
A floor-based single-leg drill combining hip flexion and external rotation for deep squat mobility.
Hip External Rotation w/ Flexion (Option 1)
A seated hip external rotation drill with flexion bias for squat depth and hip health.
Hip External Rotation w/ Flexion (Option 2)
A figure-four position hip external rotation drill with flexion for deep squat mobility.
Split Stance Hovers
A slant board drill building ankle and quad strength in a split stance position for lunge mobility.
Dumbbell Calf Rockers (Raises)
Loaded calf raises on a slant board for ankle strength and mobility.