THE WHAT:
Two variations for the fundamental 'Romanian-deadlift' which allow greater expression of range in the loaded "hinge" pattern. In practicing this context, then, perspective shifts from maximal strength-development to that of a "loaded-stretch".

This means that, whilst the weight should ...

THE WHAT:
A fundamental squat & strength-development context emphasising a more upright-form than it’s ‘Back squat’ counterpart, facilitating deeper range and upper-body involvement (namely the upper-back and trapezius/rhomboid complex) in supporting the bar across the ANTERIOR-shoulders.

Due to...

THE WHAT & HOW:
A static frame for experiencing, and accustoming to, prolonged stress, both physical & psychological, in the ACTIVE squat position (i.e. bottom position of back squat). Choose a weight that allows you to maintain your form throughout - do NOT let your form & structure deteriorate....

THE WHAT:
A most fundamental squat & strength-development context to which some dedicate a lifetime of specialised practice. Whilst there are a range of forms with which to perform the 'Back Squat', presented here is the high-bar variation which allows a more upright torso position, and facilitat...

THE WHAT & HOW:
Taking an 'In Focus' look at the 'Deadlift', a fundamental loaded hinge-pattern developing raw, full-body strength. As with any pattern considered "fundamental", especially in the world of weight-training, there are many perspectives on optimal execution and this represents just o...

THE WHAT:
A fundamental loaded hinge-pattern developing the strength & mobility of the posterior-chain. For the beginner, it commonly requires practice to learn the fundamental ‘hinging’ motor-pattern integral to the movement, one in which flexion occurs only in the HIPS whilst stabilising a ‘NEU...

THE WHAT:
The 'split-squat' is a fundamental strength & loaded-mobility development drill which should NOT be confused for a traditional 'lunge'. The main differences are that the split-squat maintains a fermur-to-femur sagittal line, meaning that stance has the back & front foot on the SAME forw...

THE WHAT:
A loaded, unilateral-emphasis context developing strength through the range of a high 'step-up' pattern. As the movement begins "bottom/up" firstly with a CONCENTRIC phase (i.e. as in a 'Deadlift'), to express maximal "starting-strength" optimal structure must be locked in from the BEGI...

THE WHAT:
Fundamental overhead-pressing strength development, with a barbell. In comparison to dumbbell or kettlebell contexts, a cumulatively greater load can be used for both greater overall intensity & neurological demand.

This makes them a worthwhile project for maximal-strength development ...

THE WHAT:
Lifting a heavy load, and walking. Two fundamental facts of life which, at first glance, can seem of insufficient intensity to compare to the likes of a 'Back squat' or 'Deadlift' - but there is a reason why forms of loaded-carrying are a staple of all 'Strongman' events.

The load can ...

THE WHAT:
Basic unilateral (1-arm) and bilateral (2-arm) overhead-pushing contexts performed with dumbbell/s. Rather than main projects of capacity-development practice to themselves, they are ideally used as AUXILIARY tools supporting the development of more intense & neurologically-demanding ov...

THE WHAT & HOW:
Basic unilateral (1-arm) and bilateral (2-arm) overhead-pushing contexts performed with kettlebell/s. The distinct difference here compared with dumbbell variations is the fundamental kettlebell-grip and its position, i.e. to the BACK of the arm (other than the 'Bottom-up kettlebe...

THE WHAT & HOW:
Developing the 'raw-strength' of fundamental vertical-pushing & pulling by adding an external load. These contexts are valuable for those who, having ALREADY developed their fundamental bodyweight 'Chinup' and 'Dip' to an easily attainable 5x 5 level (5 reps of 5 repetitions, on b...

THE WHAT:
Contrary to the popular fitness maxim "curls get the girls", these select arm-'curling' contexts have been chosen not simply to increase the size of your "guns" (although, with consistent investment, this will occur).

Rather, they represent PREHABILTIATION tools whose emphasises on bot...

THE WHAT:
Tools for the isolated development of shoulder-hypertrophy & strength, should the practitioner feel that there is some specific structural disbalance between the shoulder muscles contributing to general instability or impingement.

They should serve as the strength-development PART of a...