It all begins with an idea.

This is one of my favorite progressions as you work toward your first push-up. You’ll improve motor control, improve strength, and build confidence as you lower through the complete range of motion.

One of the great things about kettlebells is that there's always a way to make a light bell feel heavier. Once you've gotten a regular Turkish get up nailed down, the bottoms up get up is a great way to maximize the equipment you already have, challenge the stability you've built in new and interesting ways, and it's great for improving grip strength and prepare you for greater challenges.

Turkish get ups with kettlebell (or dumbbell) are incredible for building full-body strength and stability. Don't go macho. Go lighter than you think you can, or have someone around to spot you. TGU's are great for building multidirectional shoulders, hips, knees and elbows. And also the perfect tool for dialing in core muscle awareness, balance, and coordination. Let's break it down step-by-step so you can safely move through this wonderfully complex exercise.

Squatting is a foundational human movement pattern. Your ability to squat well helps keep the muscles around the hips balanced, supports you in getting up from seated, and helps you lift. If you’re new to weighted squats, kettlebell or dumbbell goblet squats are a classic…and for good reason. They can be more accessible than barbell front or back squats due to the location of the weight.

Trouble engaging your hamstrings or glutes? Quad dominant from running or cycling? Coming back from an ankle, knee, or hip injury? The kickstand deadlift is a powerful posterior chain enhancer that improves your ability to ground asymmetrically. By building a strong, stable base from the ground up, you can even expect great improvements with other movements like your presses as well.

Feeling wobbly? The standing bird dog is a focused way to improve your ability to firmly balance which enhances strength in your core and lower extremities. The single rack position forces you to stabilize shoulders and obliques, and as you balance, strengthens feet, knees, hips, back and shoulders for this phenomenal full-body movement.

When it comes to fitness, there are few movements more practical than a carry. A suitcase carry is one weight carried with a single hand. Not only do suitcase carrys require balance, coordination, core strength, and grip strength, they require your core to stabilize asymmetrically. If you have one side working hard to carry weight, the other side has to work even harder to keep you stable and upright.

When it comes to fitness, there are few movements more practical than the carry. With the Farmer's Carry you hold an equal weight in both hands utilizing balance, coordination, core strength, grip strength, and full-body stability.

Rows are a fantastic way to work the "slouch muscles" in your upper and mid back, especially for those of us who sit at a desk or spend any amount of time at a computer. Rows strengthen everything you need to hold yourself in upright posture, as well as many stabilizers in your core.

Humans are three dimensional and of course move three-dimensionally. Turkish get ups are great for building multidirectional stability and strength in shoulders, hips, knees and elbows. And also the perfect tool for dialing in core muscle awareness, balance, and coordination. Practicing TGUs while balancing a block or other prop on your fist is a challenger any time you want to build skill, whether just starting out, or working through a sticking point, or sharpening your form when leveling up. Lets break down the TGU step-by-step.

Learn to generate force with your legs and save your low back some grief! Safely and smoothly bring your kettlebell to the chest as you set up for goblet squats and set a foundation for other clean variations.

Hate cardio? Sit a bunch? Gym machines hella overwhelming? Want to strengthen your core, hammies, and heart? There are hundreds of reasons to love the kettlebell swing! Set a safe, strong foundation, and be able to swing for life.

If your hips and low back feel stiff and sore after a day of sitting, or if you do a ton of repetitive movement like running or cycling, reset with this hip mobility flow. Not only do they feel amazing, but make a great self-assessment for your hips before workouts.

If you sit at a desk or do anything repetitively that brings you into a hunch, try halos. For anyone who wants to gain smooth, easy movement in the shoulders and feel like a badass, these are for you. If you have any overhead restrictions, they can be a phenomenal way to ease into loaded overhead movement...just check with your PT first.

Obliques play an essential role in your ability to move through life, from getting up off the ground to walking to lifting heavy weights. Sit-throughs help access and build strength in the obliques, enhancing posture, spine stability and core awareness.

If you’ve ever been confused about the “right” way to squat, struggle with getting low, or feel most of the work in your knees, this is for you. Develop the confidence to squat well, play with your kids, pet your dog, and generally move with more ease.

WTF does "lift with your legs" even mean? By getting grounded, stabilizing your core, and learning how to generate force through your legs, lifting not just feels easier, but gets a hell of a lot safer. Which is great news if you're strength training or just need to move that heavy ass air conditioner next summer.

Do you ever forget to turn on your abs when you’re working out? Planks are a great way to strengthen your abs, glutes, and shoulders to improve core stability. Understanding the sensation of full tension can also help you turn hypertonic muscles off when appropriate. This sets the foundation for lifting, posture, and how you move through everyday lifestyle tasks!