Does this sound like stuff you need?

If you're training on your own or just starting out, take the time to do it right!

  • 1

    Welcome!

    • Welcome!!

    • Course Presentation

    • Course Discussion

    • Equipment List
  • 2

    Things to help you stay safe.

    • Movement Screen

    • Athlete's hierarchy of needs

    • Load vs. Capacity

    • How to safely bail from a squat.

    • Loading the bar and proper use of clips.
  • 3

    Things to pay attention to outside the gym.

    • Nutrition 101 w/Emily Gerofsky

    • Optimize your Menstrual Cycle w/Andrea Claassen

    • How to eat intentionally w/Brittany Burns
  • 4

    Foundational Skill Building

    • Breathing progressions

    • Bracing & Core Strength: Deadbug

    • Bracing & Core: Deadbug Advanced Progressions

    • Bracing & Core: Hollow Position

    • Bracing & Core: Bear Crawl

    • Bracing & Core: Plank

    • Bracing & Core: Posterior Chain/Extension

    • Bracing & Core: Rotation

    • Hinge

    • Squat

    • Push: Positioning and Stability

    • Push: Vertical

    • Push: Horizontal

    • Pull: Horizontal
  • 5

    Skill Development

    • Goblet Squat

    • Dumbbell Front Squat

    • Heels Elevated Back Squat

    • Box Squat

    • Back Squat

    • The kettlebell swing

    • Medicine Ball Clean

    • Conventional, Sumo & Romanian Deadlift

    • Press, Push Press, Push Jerk, Split Jerk

    • Ring Dip

    • Kipping breakdown & banded pull-ups

    • Wall ball

    • Hook grip

    • Snatch Instructional

    • clean breakdown

If you haven't learned it yet, now is the time!

If you think you know but it's not working for you, time for a refresh.

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