BPS Performance Videos

Building up the foundation and strength reserve for the upcoming season 🏒 shown here: bulgarian split squats, split jumps and dumbbell rows > working descending rep scheme with one back-off set — 4 sets x 6, 4, 4, 8 with moderate to heavy loads (for bulgarian & rows). Split jumps train explosive strength moving lighter loads fast ⚡️

Beautiful day for some walking lunges ☀️ Small break in-season before the home stretch🏒 Main goal is maintaining strength — overall benefits include unilateral development/balance between limbs, hip mobility, core & glute engagement, strengthen stabilizers — started with pogo hops to jumpstart central nervous system 🧠 ⚡️ •••••#hockey #training #strength #power #stability #balance #core #glutes #lunges #health #performance #fitness #conditioning #exercise #mobility #train #recover #trainwithpurpose #humanperformance

Off-Season #6 with Hak 🏒 As a defenseman in hockey, he needs to cover a lot of skating distance over a longer period of time on the ice compared to other positions in the sport. This time of year is important to lay a foundation of strength & stability that will build him up to a better place come next season. Key training qualities we’re working here include explosive endurance of fast twitch fibers (ability to perform powerful movements repeatedly), explosive strength & power + dynamic & static core stability. This is just a snippet of our off-season work 💪🏼 • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Strength training for improved posture and mobility Movement 1: Romanian Deadlift + Row Combo 🔹 posterior chain (glutes, hamstrings, low/mid/upper back) focus with increased challenge on core/abdominals 🔹 must maintain engagement of abdominals to relieve stress from the lower back while rowing Movement 2: Iron Cross 🔹 great exercise for postural control — opens up shoulders while requiring engagement of abdominals throughout Movement 3: Side Lunge + Front Raise Combo 🔹 frontal plane (side to side) movement which engages all of the muscles inside and outside of the hips while maintaining posture through abdominals 🔹 front raise with dumbbells also inherently forces you to sink deeper into your hips during the lunge Great demonstrations from my remote client Evan 💪🏼 • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Escalating Density Training (EDT) Popularized by strength coach Charles Staley, EDT was developed to perform more work in a set amount of time. We’re using a 20-minute time limit for two exercises paired together (push-ups & TRX row). Rest for ~5 min after completion before another 20-minute time frame for another two exercises (squat & shoulder press). Perform exercises in an alternating fashion for sets of 5 reps each, continuing with 5-rep sets until fatigue sets in and then lower to 4-rep sets and on down to 3, 2, 1 (if needed). Go at your own pace. The best part is you’re competing with yourself. See how many total reps you complete and track over several weeks. Keep the weights the same so you know exactly how much you’re improving in volume/total reps. • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Try these movements if you want to strengthen postural muscles and decrease neck pain — many people spend most of their time sitting and looking down at their phones/laptops etc. This causes a forward head & rounded shoulders posture which puts constant stress on small muscles. Perform these slow and controlled with little to no weight. Simply use gravity as I am here. - shoulder Y’s - shoulder T’s - shoulder I’s - overhead press

Mobility/Stability Flow • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Balance beam work 🦶🏼 Strengthening 29 muscles of the foot and lower leg while building proprioception/body awareness, balance & stability up the ankle, knee, and hip. While it looks easy, it certainly is not — Hakon can vouch for this! Besides the obvious benefits of strengthening the feet, there are immense benefits for injury prevention & human performance. Greater body awareness & mind-body connection allows for more fluidity of movement & increases muscle engagement from the ground up. This would work great as a warmup before playing in a sporting event as it activates and primes many small, intrinsic stabilizer muscles — increasing muscle engagement, stability & decreasing injury risk. • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Starting our 5th off-season together 🏒 Core & posterior chain focus 💪🏼 🔹 banded dead bug 🔹 reverse lunges 🔹 superman 🔹 lateral lunges Using @naboso_technology training mat to stimulate nerves and blood flow — enhancing foot function and mind-body connection 🦶🏼 • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Starting our 5th off-season together 🏒 Core & posterior chain focus 💪🏼 🔹 banded dead bug 🔹 reverse lunges 🔹 superman 🔹 lateral lunges Using @naboso_technology training mat to stimulate nerves and blood flow — enhancing foot function and mind-body connection 🦶🏼 • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

A few movements from a clients session. Full body workout with emphasis on relative strength (amount of strength in relation to body size) & core stability for golf 🏌🏻‍♂️ Half Kneeling Low-High Chop ▫️improve rotational stability ▫️strengthen obliques & transverse abdominis ▫️decrease injury risk for lower back Push-up w/ Rotation ▫️improve upper body relative strength ▫️improve shoulder & core stability ▫️improve hip mobility Swiss Ball Leg Curl ▫️strengthen posterior chain (glutes & hamstrings) ▫️improve core stability • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Here is a great variation for a modified single leg romanian deadlift (RDL). This position allows more stability while training predominantly on one leg. Most people could perform this without much issue and experience incredible muscle engagement. A true single leg RDL requires a lot of balance, proprioception (body awareness in space) and hip/pelvis/knee stability so if someone is not advanced or ready for that, try this variation out. You’ll still feel great engagement through the stance leg glute & hamstring without sacrificing form. Think about actively pushing the back foot into the wall while keeping your hip high and sitting back. Maintain neutral spine/low back with a braced core/abdominals & squeeze glutes on the way up 💪🏼 • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Some golf specific work focused on separation of the hip and torso. Trying to create pure thoracic rotation through isolation of the upper back while keeping the hips square. Additionally some good ole rows to strengthen the mid back - keep neck relaxed & allow scap/shoulder blades to move through full range of motion 💪🏼 Ultimately, this should maximize efficiency of a golf swing by eliminating bad mechanics/posture. Have a lot to work on with my swing including more thoracic spine rotation 🏌🏻‍♂️ • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Contrast work with @hakon_nilsen 💪🏼 Diagonal Lunge ▶️ Diagonal Bound Load ▶️ Explode We’re training explosive power but we can’t forget about proper landing mechanics. Think of a fast car — the brakes and suspension system (tendons, ligaments, fascia) have to be able to match the engine horsepower (explosive muscular power). He makes it look easy with smooth stability on the landing between explosive bounds. Being in-season, volume (total sets/amount of work) stays low but intensity high — goal is to maintain strength over a long, grueling season. Train smarter, not harder 🎯 • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Adductor w/ T-Spine Rotation One of my favorites targeting the inner groin (adductors) and thoracic spine rotation! Both are weaknesses of mine (and commonly in most people) so it’s great to do and doesn’t take much time. Sweep the arm underneath your torso and follow with your eyes up to the ceiling. Then walk yourself forward and backward keeping your straightened leg exactly where it is — this will feel like a deep stretch all throughout the groin/adductors because it hits through all ranges of motion 🎯 • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Lower Back Angels Here’s a great exercise targeting the whole posterior chain (upper back, erector spinae, glutes, hamstrings). This is an isometric hold where you’re contracting your muscles without actually moving. It’s great for activation and improving posture. Key points include maintaining your chest and legs off the ground while squeezing the glutes and slowly moving the arms in a controlled manner. Most people want to train the “mirror muscles” because that’s what you see in the mirror however, it’s equally (if not more) important to train the back! Both for performance, injury prevention & posture. Plus people still see the back muscles so you really don’t want to slack on them! • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

1-Leg RDL Swing This is a very advanced exercise so if you don’t have the stability for it, try performing it with your feet in a kickstand position (staggered with one foot behind you on the ground). It may seem like you’re using your arms to bring the dumbbells up but we’re actually relying on the glutes & hamstrings to extend the hip & drive the weights high. You shouldn’t use heavy weights (stay between 5-15 lb dumbbells). Ultimately, this builds incredible stability, balance, core control, coordination & functional strength/power. • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance

Kinetic & Kinematic Sequence 🏋🏻‍♂️ Attention to detail is extremely important when working proper mechanics of a given movement such as the squat. The goal here is to make your glutes & hamstrings prime movers (primary muscles driving the action). This is because they’re your strongest & most powerful muscles! They also tend to be neglected or underutilized in comparison to the quadriceps. A simple way to guide this with a client is by using a bench behind them as an external cue so they have to sit back while descending. Make sure you’re keeping a neutral spine (no severe arching), stiff trunk/core, head neutral, driving through tripod (big toe, little toe, heel) 🦶🏼 • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #stability #trainsmart #recover #adapt #neuromuscular #sequence #trainwithpurpose #humanperformance

Exploring Mobility Mobility is movement — the ability to move freely. Messing around with some movements, one inspired by @verngriffith. Love what he does, definitely worth a follow for fun & creative movements. It’s one thing to be able to passively move through ranges of motion (static flexibility) but it’s another to be able to control those ranges of motion with adequate strength & flexibility (mobility) Not even sure what to call these but they feel great and effectively work shoulder/overhead mobility & hip mobility. Give these a try! • • • • • • #health #training #performance #strength #conditioning #fitness #sportsperformance #exercise #injuryprevention #speed #mobility #healthiswealth #stability #trainsmart #CNS #coordination #neuromuscular #trainsmart #train #recover #adapt #trainwithpurpose #resilience #foundation #humanperformance #hockey #golf #baseball #peakperformance