Bar-Core System Blueprint for Powerful Toes to Bar Design a simple, strong system for toes to bar This system builds core strength, back power, and bar control together. It fits beginners and progresses safely. Key principles:– Skill first, strength second, volume last.– Own hollow and arch shapes under control.– Depress and pack the scapula before … Read more
Clean & Jerk System Blueprint: Build Full-Body Power Safely Develop full-body coordination and power with a clear clean and jerk blueprint This plan builds explosive strength and safe mechanics. I teach beginners daily, and I lift myself weekly. The movement uses hips, legs, and shoulders together. You will learn timing, balance, and bracing first. Key … Read more
Hip Integrity System: Why the Abductor–Adductor Machine Matters Hip integrity drives strength and confidence Strong hips control knee tracking and spinal stability. Your outer and inner thighs anchor that control. The thigh abductor-adductor machine isolates these muscles safely. I program this machine as a cornerstone for beginners. It builds hip stability before heavy squats or … Read more
Shoulder Strength Blueprint for Handstand Push-Ups Build the foundation for powerful, safe handstand push-ups This blueprint explains what makes handstand push-ups work. It also shows how to earn them safely. You will learn the muscular demands and the movement standards. Handstand push-ups are a vertical press. They challenge your deltoids, triceps, upper back, and core. … Read more
Glute-First Strength Blueprint: Why Hip Thrusts Lead Glute-First Strength Blueprint: Why Hip Thrusts Lead Hip thrusts target the glutes directly and safely. They drive strength and shape without heavy spinal load. I program them as the main lower-body lift for beginners. They build confidence and fast progress. My own thrust started at 275 lbs for … Read more