Author: Richard (Page 6 of 10)

Meal Prep Guide

Simplify your eating and meal prep! Download the guide below along with 8 simple-to-make recipes.

Pumped Shoulder Blast

Use this higher rep superset to really target those shoulder muscles. It’s quick and simple and can be done after a WOD (if you CrossFit) or can be a standalone piece.

✅ My Daily Power Drink

Pumped Arm Workout

Grab a kettlebell and a rope or towel and get ready to pump your arms! It’s good to add variation to your workouts and keep things fresh.

“Bad Push-ups” For Lower Back Health – YES!

Years ago I “tweaked” my lower back. I know many of you have done it before (or know someone who has), whether it was working out, moving furniture, carrying a heavy odd object, or even bending over to reach something wrong. It happens.

I was able to heal my low back by following this simple protocol called the Mckenzie Back Protocol.

Perform 15 controlled reps of what I call “bad push-ups” where you relax your back, keep your hips to the floor, then push up and lower yourself down. Hold that last rep at the top for about 30 seconds.

Do this multiple times throughout the day (6-8 times!) and avoid sitting as much as you can.

I was “fixed” in two weeks after following this protocol religiously.

I was so amazed that I added it to the daily class warm-ups that we do at my gym. It’s excellent for back health – especially those who have desk jobs and sit most of their time at work.

So if you have a back issue or not, do these to heal one or prevent one!

Fire Up Your Glutes With A Hip Band Circle

I’ve been recommending this to my clients and members – it’s a simple way to work and activate your glutes. It’ll strengthen your squat and improve your overall movement when you focus on these exercise drills.

Get the Hip Band Circle (Best Value)