Kneeling Arm Drill
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply p...
Shoulders
Jerk Balance
This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during t...
Kettlebell Arnold Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as ...
Kettlebell Pirate Ships
With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This ...
Kettlebell Seated Press
Sit on the floor and spread your legs out comfortably. Clean one kettlebell to your shoulder. Press the kettlebell up...
Internal Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the ...
Iron Cross
Handstand Push Up
With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up ag...
Front Dumbbell Raise
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length w...
Front Incline Dumbbell Raise
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each ...