Caveman Strong

What’s great about this drill is the instant feeling you get in the abs. You can feel every inch top to bottom.
Keep your back straight, lean back and move the kettlebell around in the halo. Simple not easy.

Static Rotational Lunge

Get into a lunge, stay there, and rotate with control. Simple setup, a lot going on: leg strength, balance, hip stability, and the ability to move through your upper body while your lower body stays solid.

I like this one because you can meet people where they’re at:

• Beginners and intermediate lifters can learn to control the position.
• Older adults can build strength and confidence in a split stance.
• Athletes can use it in a warmup before faster rotational work.
• Add load and it becomes serious strength work.

Start light. Own the lunge first, then make the rotation smooth. Control beats rushing through reps every time.

I started my career in a commercial gym. I lasted a month and hated it. It wasn’t for me.
When I took my first kettlebell course with Shawn Mozen two hundred years ago I was all in.
The movements made more sense to me than the current bodybuilding ‘only’ trend that was in every single gym.
I loved grabbing a kettlebell and going outside and just moving around for 20-30-40 minutes.
It made me fall in love with fitness, taking care of myself mentally and physically. It gave me peace.

The original moves (in this video) have stood the test of time. They are still and always will be the foundation of good movement.
When you master these, you can diversify, explore and play.
Working out doesn’t have to suck! 😂
When you thoroughly enjoy it and understand it, it becomes your peace, your home.

Message me to learn. I offer a really good beginners program online for 60/month. 25 years of knowledge. I’ve taught thousands of beginners and it gives me great pleasure to help them embrace this journey. All you need is one kettlebell.

Your hips need to move in both directions.

Hip flexion brings your leg forward. Hip extension drives it back. You use both with every step you take and you need them when you run, climb stairs, change direction, or get up off the floor.

That’s why I like this drill. It challenges me to control the leg through both positions while keeping the rest of my body steady. Slow it down and own the movement.

Athletic performance matters. So does being able to move well for decades to come.

Just put together a video/program with simple resistance-band drills that almost anyone can do.

If you’re a beginner, sit at a desk all day, feel stiff and out of shape, or have never stepped foot in a gym, this is a great place to start.

These drills can help you wake up your muscles, move better and begin learning how to fix the way your body feels and functions.

And I’m offering the program for free.

Don’t wait until your body forces you to start. Take the first step today and learn how to build strength, mobility and confidence from the ground up.

DM me “BAND” and I’ll send it over.

Your hamstrings might not need more stretching. They might need to feel safe moving FAST.

This is an old-school nervous-system drill sometimes called a stability-ball kickback.

Both feet start on the ball. One leg curls in while the other aggressively drives back. Then you rapidly switch sides.

What are we training?

✅ One hamstring shortens while the other lengthens
✅ The posterior chain absorbs and redirects force
✅ The hips, glutes and trunk stabilize under speed
✅ The nervous system learns to trust the tissue again
✅ Better transfer to sprinting, skating and explosive movement

A lot of people have hamstrings that always feel “tight,” even though they stretch them constantly.

Sometimes the missing piece isn’t more flexibility. It’s rebuilding elasticity, timing and confidence under speed.

Don’t just make the hamstrings stronger.

Make them reactive.

Start controlled, build your rhythm and then increase the speed. This isn’t where I’d start with a fresh injury - but it can be a great progression once the tissue is ready.

Save this one and give it a try.

Trainer: You good with burpees and ball slams?
Average person: Yep, no problem.

2 seconds later…

It’s a hot mess. The person was never taught how to execute basic things properly.

Every single exercise I teach has a reason. There’s a process to executing things properly in order to improve. In order to build athleticism, strength, power, etc.

Dial in the position and never look back.

My medball slam:

- notice my head looking up, I’m on my toes, squeezing my glutes, and building extension (spine and hips) in the top range.
- on the slam itself I’m driving my hips back and reversing the order (now flexing my spine) in order to have a well rounded powerful slam.

Work with me to learn or find someone who knows. 😎

Your shoulders don’t just need to be strong.

They need to MOVE.

Most training happens straight ahead:
Press.
Pull.
Raise.
Repeat.

But your shoulders were designed for 360° movement: rotation, reach, extension and control through multiple planes.

That’s why I love club work.

It challenges:
• Shoulder internal + external rotation
• Scapular movement
• Thoracic rotation
• Coordination + control
• Strength through ranges you probably never train

If you want shoulders that stay capable as you age, don’t just build muscle around them.

Teach them to move.

Strong shoulders are good.

Strong, mobile, adaptable shoulders are better.

Want help building a body that moves AND performs?
DM me MOVE for online or in-person coaching.