William Brown

This is one of my favorite dead bug variations! 💪

I have been using this variation with some of my overhead athletes, especially my baseball players and swimmers!

I love where it places the load over head, making it even more challenging for the core / pelvic floor to keep the hips up and the low back / rib cage flush with the ground!

This is a Bottoms Up (KB) OH Dead Bug!

You can do this variation with a med ball, single dumbbell, or kettlebells!

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⛓Posterior Chain ⛓

Developing the posterior chain is essential for increasing speed, explosiveness and strength! 💨💥🦵

This is a SIngle Leg Barbell RDL! (Unilateral Exercise)

Unilateral exercises are used to correct bilateral deficits when performing bilateral exercises!

This is a great form of training for someone who is coming off an injury and has atrophied muscle in the injured limb!

Developing speed is one of my favorite aspects of training! 💨💨

Here is a sprint start variation (Depth Drop to Sprint) that I like to use in order to enhance the ability of ones stretch shortening cycle (SSC)!

The drop increases the rate of loading (amount of force applied) in order to also increase the storage of elastic energy in tendons during the eccentric and amortization phases of the SSC! This extra energy is then used as an additional propulsive force in combination with the concentric action of the muscle!

Hence more force production, which leads to greater acceleration and sprint speeds!

Was introduced to these way back in the day by a friend and fellow trainer of !!

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Give this a whirl if your feelin froggy!

Had to shoutout Jamontae! 💪

Jam has been workin with me for the past couple months, and the amount of hard work and effort he puts in everyday is hard to come by!

He strives to become better, and is always asking when we can get some work in!

I remember the first week he came in, it was very challenging, could hardly get 275 up once!

Now hitting 315 for 4 sets of 5 🤯🤯

Love to see it!

Keep workin hard my man! Appreciate all you do!

Box Squat!

This exercise is a great tool to use for developing strength in young athletes and/or athletes who are lacking in areas during their regular squat pattern!

I was first introduced to this exercise back in college by ! I definitely don’t miss the 20 rep finisher on squat days 😂

The box squat can be used to isolate specific muscle actions that may be lacking in athletes, aids in achieving proper depth in a squat (providing an external reminder), and also isolates either the quadriceps or the posterior chain dependent on if an athlete is hip or knee dominant!

I find this exercise most beneficial with young athletes who are untrained, but this exercise works for all levels!

Working all planes of motion is essential for an athlete who is training for their sport.

Especially the frontal!

The slide board allows one to train laterally (frontal plane) to induce lateral speed, agility, coordination, balance, and explosive power towards ones sport!

It is crucial for sports involving movement in all three planes!!🏀⚽️🏈🎾

Incorporate this into your training if you have the access to the equipment, if not, there are tons of ways to elicit work in the frontal plane!

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As a trainer it’s exciting to see when your clients make immense progress!

This is Landon, I have been working on knee tracking and running progression as my main focus within his training. He started about a month ago with Knee valgus, (usually caused by to much hip adduction) which then filters down into the ankles causing them to pronate as well.

We have been grooving knee tracking patterns and developing hip strength in order to correct his valgus and bring his ankles out of pronation.

Today was the first day Landon was able to keep his knee tracked over his toe while keeping his ankle in a neutral position over the course of the pistol squat (assisted).

This is a huge step as he was not able to do this a week ago!

Landon has made immense improvements in running form and strength alike!

Soon he will be able to do this exercise unassisted!😎

Isometric Exercises are essential for developing muscular strength, and preventing tendon injury!

Take a look at Keith Barr -“Physical Training and Injury Prevention” on YouTube!

He talks about time under tension (slow loading) or isometric exercise in order to prevent injury in ligaments and tendons all while developing muscular strength! He does this towards the end of the video during Case Study 2!

Got this video from
Some very good insight!

Incorporate isometric exercises into your next workout!

This was a front loaded Rear Foot Elevated Squat Hold for 20 sec each side for 4 sets!

Give it a try and let me know!

Pull-Up Challenge! How many can you get?

The Goal is to hit 40 by the end of the month!

Sitting at 32!

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I challenge:strengthcoach _schwartz