Foam Roll



Foam rolling is an important part of training and overall wellness. The purpose of foam rolling is to speed up recovery time. This is done by breaking up adhesions and scar tissue in your body. Releasing or breaking these adhesions allows increased blood flow to those areas of the body allowing you to move more freely and with less discomfort.

Step Trio

Step Trio


A quad killer! Here’s how its done….

Exercise 1- step up with high knee

Exercise 2- balance toe dipper

Exercise 3- crouching step up

  • stay on the same leg for all three exercises, then switch.

Step Knee


  • 2 dumbbells

  • 1 step or box

Choose one foot to start on top of your box or step. Leave the foot on top until all reps are completed, then switch feet.

Step up on to the box, while balancing on the planted foot bring the opposite knee up as high as you can, then return the high knee foot to the ground.

  • Keep shoulders back and chest up

Bicep Medley


  • Two dumbbells

  • One Adjustable bench

Position 1- standing rotating grip bicep curls x6 reps

Position 2- incline supine hammer grip curls x12 reps (note- keep elbows in place, curl db’s to arm pit)

Position 3- prone incline bench underhand grip curls x14 reps

Glute Mead Circles

Glute Mead Circles are one of the best exercises that targets that small Glute muscle that you can see in the image below. Working the smaller muscles pays dividend in the long haul of healthy living.

Getting started:

  1. Lying on side, body straight with hips stacked on top of each other.

  2. Lift top leg up and over an imaginary wall, bend the knee, then return the leg back to its original position. Complete 10 reps

  3. Bend the top leg towards chest, extend the leg outward then lift the straight leg up and over the imaginary wall and return to original position. Complete 10 reps.