Iron Bunker

Big lift!
Try To find something more “functional” than lifting something heavy off the ground, with sound posture, as fast as you can.

Zercher split squats for

-unilateral strength/stability

-upper back/posture

-core strength

Including the above items, The zercher position is a great alternative to traditional back squats if you have limited shoulder mobility

Skiing with the versa pulley!

The black diamond of conditioning that requires ice in the veins, a violent flurry of effort, and an avalanche of excellence

Hard work. Great results. LETS GO

275 through the glass ceiling!

Pushing and progressing with personalized programs

Have you tried Behind the neck thrusters??

A great test of full body strength, mobility, and control!

5’s on this cinco de mayo!!

Simple not easy. Grind time.

Know your starting point!

The first step to accomplishing your fitness goals is understanding your starting point.

You must build your foundation through consistency. Only then will you achieve!

Suitcase deadlifts are a great movement to throw in as a variation on deadlifts

We can’t sustain linear progress infinitely. So if a particular lift is stalling, performance is plateaued, we need to mix it up.

These are not just a great complementary movement, but challenge the core in a WONDERFUL way !

Glute ham raise = GAME CHANGER

Getting the glutes and hamstrings to fire with the low back playing a supporting role is crucial for long term health and wellness!

Stay strong, stay moving!
Or
Get strong and get moving!

First pull up ✅

200 pound deadlift ✅

Consistency is the key to success!

Snatches off the jammer arms for an explosive full body workout.

The jammer arms take away a large amount of the technical requirements from a barbell sn**ch.

A fun movement with a lot of benefits.

How would you use this exercise?

When combining exercises, you need to make sure the different muscle groups are challenged by the same weight.

The kneeling shoulder press to lunge is such an exercise. Challenging overhead strength and stability with this combination transfers over to many other movements!

It’s good to get creative, but it has to make sense. A lunge to a curl does not make sense, it’d be too easy on your legs.

Thoughtful programming. World class experience. Visit www.ironbunker.us to schedule your movement assessment and consultation TODAY!

So many aches, pains, and compensations can be alleviated by properly training your feet!

Any competent personal trainer will look at the foot and ankle complex during a movement screening.

More often than not, we will see the ankle caving in, feet turning out, etc. Dysfunction in the foot/ankle leads to compensation up the kinetic chain.

Learning how to properly make contact with the ground along with strength of your feet/ankles can lead to
- decreased knee pain
-decreased back pain
-improved performance

Visit www.ironbunker.us to schedule your free movement assessment and consultation

Goal for Greg was a body weight zercher squat.
Blew it out of the water his first time trying the lift!

The absolute mad man wanted another rep too!

The zercher squat is a favorite of personal trainer, Trystan because of the upper back, core, and of course leg activation.

Give these a shot and see what you can get!
Great job Greg!

Hard work!
All ages welcome at the bunker for personalized personal training programs!

Building an athletic base for a healthy, confident future.

Do you ever wonder how to group your exercises? How to structure your workout?

The common body part split may not be best if you are on a tight schedule as you’re not activating the muscles frequently enough to create change/adaptation.

One option to group your exercises is simply hit the the front side of your body one day, and the back side the next.

Here we have client Steve during his posterior chain day (backside of the body). A mix of upper and lower body so he can keep moving through the entire 45 minute session.

Hard work on a Saturday!

We train people differently but everyone trains hard.
Personalized programs to meet your personal goals.

“That’s heavy” proceeds to hit a set of 10.
Pushing beyond your expectations, all day!

Founder of the iron bunker, Mike Whitman, getting some work in, in between clients.

To preach this lifestyle you have to live this lifestyle.

We love what we do, and believe you’ll love it too!

Visit www.ironbunker.us to schedule your free consultation and movement assessment so we can get started on unlocking your potential!

Want to be a more powerful human? Want to get your golf swing up? Want to hit that 95 mph fast ball outside the stadium? Want to ensure core strength?

Stop by the rotation station here at the iron bunker.

Train like an athlete. Life is your sport.

Getting fit and strong is a family affair!

The customized programs at the iron bunker make it possible for every member of the family to enjoy a healthy lifestyle!

In the words of vin diesel,

Visit www.ironbunker.us to get you and your family started!