It all begins with an idea.

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.