Chopping with heavy stick
Explosive diagonal “woodchop” pattern using one or two heavy sticks/clubs for power, core bracing, and shoulder–hip coordination. Why: trains[…]
Pizza Tray
Shoulder/scapular stability + external rotation. Hold the hands palms up like carrying pizzas, elbows at 90° and tucked. Why:[…]
Stork
Single-leg balance + hip stability; a bridge to the single-leg RDL and better running mechanics. Why: pelvis control, gluteus[…]
Lifting sand bag from ground to shoulders
A fast, functional clean: lift the sandbag from floor to one shoulder, stand tall, control the descent. Why: total-body[…]
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