Notes and additional comments: (from left to right)

  1. Teaching proper scapular retraction and lat activation is the only way to truly progress someone from inverted row to their first pull up. Personally I've found the most success progressing people via inverted rows. 
  2. My current personal favorite is really charred cauliflower with a fish sauce vinaigrette (tastes better than it sounds). Recipe is as follows: 1/2 cup fish sauce, 1/4 c water, 2 tbsp rice wine vinegar, juice of 1 lime, 1/4c sugar, 1 minced garlic clove, and 1-3 red  chile with seeds (you can also sub 1tbsp red chile flakes). 
  3. Over the years my stance on how to squat has changed, but the one constant is the box squat. I'm currently playing a lot more basketball and sometimes the last thing I need is to challenge my ankle flexibility. The box squat is a way to overload and train the legs without the demands of free standing squats. 

  4. Speaking of Basketball, I saw Stephen Curry doing this with the guys over at accelerate basketball. It's definitely harder than I thought it would be, I can see why he was the league's MVP last season. 

  5. The hip thrust has been a mainstay in my programming for all my clients. I've never had a client complain to me about typical lower back pain or from a performance outlook, tell me about their inability to lock out a deadlift. Strong glutes makes everything easier. 

  6. The final video is of me block pulling with a trap bar. As I've gotten older and more experienced as a lifter, I recognize that there's an inherent risk-reward to all lifts. I LOVE pulling, but it doesn't love me. I have no aspirations of competing any time soon. My job requires me to stay healthy and upright, if I feel off, I probably shouldn't push the envelope by attempting a 90% conventional deadlift. This isn't to say I no longer pull conventional or sumo with a straight bar, but I do take a minute to listen to my body before deciding how to fill in my "lower body, pull day".