Tutorials & Routines

Hollow Body Holds For A Strong And Functional Core

Hollow body holds are great for building a strong core that helps you perform better, no matter your sport. Here’s exactly how to do it.

L-Sit Hold Progression: 6 Steps to Rock Solid Core Stability

Need help with your L-sit? Here’s a detailed tutorial covering strength preparation, correct technique, skill progression, and flexibility.

My 4-Minute Daily Maintenance Routine for a Body That’s Got “History”

Every body has history. Mine includes a SLAP tear repair in the […]

BJJ Mobility Routine: Avoid Injuries and Perform Better on the Mat

We know BJJ can be addictive and an injury could be the one thing to keep you off the mats. We’ll walk you through the common concerns for BJJ practitioners and provide a mobility routine to help you prevent the 5 most common BJJ injuries.

Hip Mobility Exercises: 3 Proven Routines to Unlock Your Tight Hips

Hip stretches help ensure your body stays functional, limber and healthy. Use these 8 mobility and flexibility exercises to loosen tight hips.

Monkey Walks For More Control And Athleticism

Monkey Walks are good for helping you learn to move laterally with control on all fours, which translates to most athletic activities.

Tight Hamstrings? Effective Stretches and 6 Tips for Hamstring Flexibility

If you’ve got tight hammies, these strategies will help you loosen them up—even if nothing has worked before.

Hip Openers: the Best Functional Exercises for Freer Movement

If you’re generally strong and capable, but feel stiff when you squat, […]

Desk Mobility Exercises: A Simple Routine for Office Workers

Desk jobs can be tough on your body and make you feel sluggish. Try this exercise routine to boost your energy and focus during the workday!

The Key to Better Performance: Coordination Exercises You Need to Try

Effective games and drills to boost your body’s coordination so you can use your power and mobility more efficiently in any activity.

Seiza: How Japanese Formal Sitting Exposes (and Fixes) Your Hidden Restrictions

A lot of people work out consistently and get pretty strong. Then […]

Wrist Strengthening Exercises: Build Strong, Mobile Wrists

The 6 exercises in this quick routine offer everything you need to get your wrists into top performing shape—and keep them that way long term.

Shoulder Mobility Exercises: Find Your Restriction, Then Fix It

If you have tight shoulders, don’t just do random stretches. Use a targeted daily shoulder mobility routine to address common issues head-on.

Pull-Up Progression: 3 Exercises That Build Real Pulling Strength

Don’t let other pull-up tutorials fool you. You CAN get your first pull-up without driving yourself crazy, try these 3 simple exercises to learn how.

How To Overcome Your Hip Pain: Daily Exercise Routine

Hip pain can get in the way of the most basic activities (even walking!), but this routine will help you address what’s ailing you.

Handstand Push-Up Progression: Training for Advanced Power & Control

A handstand push-up is not easy, but our progression guide can prepare you with the techniques necessary to master this skill.

How to Do the Splits: Proven Hip and Leg Stretches for Splits

Training for splits helps to build useful flexibility throughout your lower body. Use these proven stretches to get deeper into your front and side splits.

Shoulder Prehab that Won’t Bore You to Tears: 3 Alternatives to Band Pulls

Try this alternative and fun approach to shoulder prehab to keep your shoulders strong, healthy, and less injury prone.

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Tutorials & Routines