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 …
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 …
When to Stretch vs. Strengthen
When to stretch and when to strengthen: a framework for choosing the right approach.
Terminal Knee Extension
Terminal knee extension for quad activation and knee joint stability.
Wall Sit Isometric
Wall sit isometric hold for knee stability and quad endurance.