In my opinion, the two most important skills to train, as far as flexibility goes, are splits and bridges. This way you improve the flexibility in your hamstrings, hip flexors, adductors, back, and shoulders. It …
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Workout Motivation: Pick Up the Epic
Pick up the pace. Pick up the intensity. Pick up the pieces. There are lots of things to pick up each day; each one requires you to dig deep and push through. More than anything, …
Steel Mace Last Meal Ladder
Workout Summary The Last Meal Ladder Steel Mace Workout is a “simple” routine featuring only two movements. Even so, those two movements will blow you away with an up and down ladder scheme designed to test …
4 Ways to Program for Super Human Conditioning
Conditioning is where we have the real fun right? The error that most lifters tend to make is mistaking conditioning work for strength training. After a conditioning workout, people mistake the feeling of being totally out …
Steel Mace Ultimate Core Conditioning Circuit
Workout Summary The Steel Mace is ideal for enhancing core strength through rotational exercises. This Steel Mace exercise circuit combines 360s with core strength movements to truly target your core muscles. One pure core strength exercise will …
Steel Mace Bad to the Core Barbarian Workout
Workout Summary The Steel Mace Bad to the Core Workout is a challenging core strength and conditioning routine. The workout contains 8 sets of core-specific Steel Mace exercises designed to hit all aspects of your abdominal …
100 Rep Bodyweight Warm Up #1
Workout Summary Dave Hedges, trainer and owner of Wild Geese, demonstrates a 100 Rep Warm Up that is perfect for opening up the body in the morning or as a warm up to your regular …
9 Ways to Manage an Injury While Maintaining your Workout Regimine
The person who came up with the saying, “ Age is just a number,” was probably some young smart-ass in their twenties. Tell my aching ligaments and joints that “age is just a number” and …
Form at a Glance: Steel Bell Slam
The Steel Bell Slam exercise is an explosive, full body movement that involves throwing everything you got at the ground (in the form of a Steel Bell). Steel Bells are one of the only training tools …
Kettlebell Exercise: Up & Over
Summary The Kettlebell Up & Over exercise is an excellent core strength builder that also hits your arms and back at the same time. The movement combines several other kettlebell exercises into one fluid drill, …
Advanced Bodyweight Workout Routine with Rails
Workout Summary By adding a simple set of rails (also known as parallettes) you can take your calisthenic training to whole new levels. This advanced bodyweight workout involves a series of drills that require balance, …
The Best Push Up for Enhanced Stability & Control
Most basic Push Ups simply involve pressing your body up and down, meanwhile a Lateral Push Up, conversely, challenges your range of motion and stability control in balance. It will make you start to understand that it …
Workout Motivation: The Edge
THE EDGE, there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. Hunter S. Thompson
The 3 Keys to Developing High Performance Agility
A tremendous part of Bode Miller’s olympic skiing success is due to agility training. Growing up in Austria, a country dominated by winter sports, every athlete was trying to mirror the workout routine used by the olympic skiing competitors. Skiers have …
How to Transition from Bodybuilding to Unconventional Training
The transition from doing bodybuilding workouts to explosive conditioning workouts wasn’t a easy process. I was coming from a bodybuilding background, where I spent ten years training. I was looking at guys like Arnold, Ronnie Coleman, Jay Cutler and wanting to have that size, strength, and cartoon-character like look. I trained countless hours in the gym trying to achieve it. My training sessions were pretty much hammer strength machines, dumbbells, barbells, cable machines, and spending way too much time on the treadmill. Yeah I had the body that I wanted at that time, but I didn’t have the explosive conditioning that I have now.
Kettlebell Exercise: 2-Hand Get Up
Summary The Kettlebell 2-Hand Get Up exercise is the perfect precursor to the Double Kettlebell Turkish Get Up drill. The hardest part of the Double Kettlebell TGU for most people is the leg position which …
Power & Endurance Kettlebell Ladder Workout
Workout Summary Ladder set schemes force you to increase your reps as you get more fatigued which makes them difficult; add in some explosive bodyweight exercises and kettlebell drills and you have a burner! Try …
Steel Mace Full Body Warrior Workout
Workout Summary The Steel Mace delivers full body strength and conditioning, especially when combined with circuits and supersets. Get your warrior spirit going with dynamic rotational and compound movements. Workout Instructions Perform all exercises in …
Double Kettlebell Arms & Core Mega Set
Workout Summary Adding a second kettlebell to your standard kettlebell exercises takes them to incredible new levels. Combine that aspect with a five exercise set and you have an incredibly challenging and difficult workout. While …
Top 3 Ways to Stay “Cool” During a Workout
Summer is quickly approaching with professional athletes and novice gym-goers alike facing the challenge of exercising in the heat. Extreme temperatures can cause dehydration, heat exhaustion, and decreased performance. The fact is, you’re not going to be able to …
Workout Motivation: You Have to Do Stuff that Average People Don’t Understand…
You have to do stuff that average people don’t understand because those are the only good things. – Andy Warhol
Wave Then Travel Endurance Battle Rope Workout
Workout Summary Combining Battle Rope Wave exercises and traveling Battle Rope exercises is a great way to change your workout and make it a bit more interesting. This Battle Rope workout combines a variation of …
Unconventional Workout Finisher: The Kettlebell & Battle Rope Seesaw Set
Battling Ropes are an incredible tool for your conditioning. Combine them with another tool that’s well known for it’s conditioning use, the kettlebell, and you’ve got a winning finisher right there! While there are literally …
Battle Rope Warrior Fury Workout
Workout Summary If you want to get the full benefit of Battle Ropes, it’s time to do more than simple wave drills! Unleash your fury with this dynamic Battle Rope workout that involves sitting, kneeling, …
Top 3 Reasons Why Everyone Should Use Rope Climb Workouts
You are dangling from a ledge fifty feet off the ground. You’re terrified, tired, and confused. Just as you resign yourself to a fate that you never thought would befall you, a rope lands inches …
Coffin Nail Endurance Workout #1
Workout Summary Battle Ropes alone make for a great endurance workout. Try combining kettlebells with battle ropes to really challenge your aerobic conditioning as well as muscle endurance in this challenging workout. Workout Instructions Complete …
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