Kindred Forge Wellness

Kindred Forge Wellness FORGED IN STRENGTH - ROOTED IN CONNECTION
1:1 Personal Training + Nutrition Coaching
NASM CPT, CNC

04/29/2026

Lil snippet of my Week B Quad Day 🥵

Intention, intensity & activation will always prove more long-term success than just throwing big weights around.

04/21/2026

Rainy day back day.
Didn’t wanna do it. Did it anyway. Felt better after.
Discipline over motivation on days like this. 🖤

You can do hard things.

UNILATERAL MOVEMENTS. • What are they?A movement/exercise that primarily involves one limb (ie leg). This is in comparis...
04/11/2026

UNILATERAL MOVEMENTS.

• What are they?
A movement/exercise that primarily involves one limb (ie leg). This is in comparison to a bilateral movement which uses both limbs simultaneously (ie a barbell back squat).

• Why do we do them? Improves muscle imbalances, increases stability via increased use of stabilizing muscles around the target muscle group(s), core strength. Studies shows marked improvement in unilateral jump ability (trivial for some of us).

• How often should we program them? Varying opinions. A large consensus believes one exercise per muscle group per sessions is sufficient (ie I did 3 sets of B Stance RDLs today). Bilateral movements do prove to be ideal for overall strength improvement, so those are vital to program for the majority of your training.

• Other key notes: Make sure to do the same number of reps per side with the same form and level of intensity. If your form starts to deteriorate on one side before the next- lower your rep count for the “stronger” side to match the lesser. It’s okay to rest between legs/arms to maintain form integrity.

• Some of my faves: B Stance RDLS, step ups, Bulgarian split squats, B Stance leg press (valid for glute or quad work), single arm rows, alternating bicep curls & so many more. 👏🏻

📚

Friday reminder for my ladies… don’t neglect upper body days. Being strong is feminine, too. ☺️🖤
04/03/2026

Friday reminder for my ladies… don’t neglect upper body days. Being strong is feminine, too. ☺️🖤

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Ardmore, OK
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