Wall Ball Shots: the full-body engine you can practice today Build a complete system around one powerful movement Wall ball shots train legs, core, and shoulders together. The movement feels athletic and simple. You squat to full depth, then drive the ball up to a wall target. Standard targets sit at 9 or 10 feet….
Inline Skating System Blueprint: Skills, Speed, and Balance Build a complete skating foundation that upgrades your whole body Inline skating trains speed, balance, and coordination together. I design systems that make each part support the next. Beginners need clear skills before speed. However, fitness grows faster once technique feels natural. Key principles that drive results…
Your Home Triceps System Built Around Bench Dips Bench dips as the anchor of a balanced home strength plan Bench dips train the triceps, chest, and front shoulders. I build them into a full push–pull–legs plan for symmetry. Beginners need simple structure, repeatable cues, and clear progress markers. I tested this system for 12 weeks…
Back-Thickening Blueprint: Why Barbell Rows Work Barbell rows build dense muscle across the entire back. They thicken lats, rhomboids, and mid traps quickly. I coach beginners to master a safe hip hinge first. Then we drive elbows back and squeeze shoulder blades. Proper setup protects your spine and elbows. It also maximizes force on…
Leg Press Blueprint: Build Total-Leg Strength Safely This system centers the leg press to drive lower-body strength. It supports squats, hinges, and athletic life. I program the leg press as a main lift twice weekly. I rotate rep ranges for full adaptation. The leg press targets quads, glutes, hamstrings, and calves. It reduces axial…