Squats and Hops

05/22/2026

And I knew exactly what to do. But in a much more real sense, I had no idea what to do.

05/20/2026

05/20/2026

Don't know what to do at the gym today? Here's a session straight from one of my programs.

This one is a strength focused upper body day built around the front squat and barbell row, with a little extra arm work thrown in at the end.

Run it as written or use it for inspiration, either way, you've got work to do! 🏋️

If you want more structure behind your training, reach out. Happy to help. 🍺

05/19/2026

Fast reps. Not fast sets.

If you’re training for explosiveness, box jumps, cleans, vertical jump the goal is max effort on every single rep. Full reset between each one. That’s how you actually get more explosive.
Racing through a set just means tired reps. And tired reps don’t build power.

Be intentional with each rep.

05/17/2026

You don't need a complicated program to get started.

You don't need 5 exercises for the same body part.

Pick one thing from each category, do the work, and repeat a couple times a week. That's it. That's a real workout, that will help you make progress.

Save this one for the next time you don't know what to do at the gym.

05/15/2026

Big weekend at Fast Friends Brewing for their 3rd Anniversary Bash! 🎉

This is only my third event in Austin, so I’m excited to be heading there to hang out!

Saturday May 23rd I’ll be set up at the Carnival De Friends Day. Come see how strong you are, win some prizes, drink some great beer, and make some new friends, fast! 😎

Then Monday May 25th we’re doing a FREE workout at the Brewery Gym. 10am start time. Come train with me and then hang out at the brewery. The ultimate Squats and Hops experience!

Two days. One great brewery. Zero reasons not to show up. 🏋️🍺

Be sure to check out for more info on all the weekend fun!

RSVP link in bio for the Monday workout.

05/13/2026

Comparing your progress to someone else's is one of the fastest ways to lose motivation. Their timeline, their results, their routine, none of it was built for your life.

Run your own race. Show up for yourself. That's the only competition worth entering.

05/12/2026

Exercise isn’t just about what you’re burning. It’s about what you’re building.

Strength. Mobility. The ability to take the stairs, carry the groceries, get up off the floor, and keep up with your kids.
Those things matter more than the number on the scale. And they’ll keep mattering long after the weight loss motivation runs out.

Think about what you’re gaining. 🏋️🍺

05/11/2026

Who else is super excited for the next book dropping tomorrow?!

Sorry had to see if there are any other crawlers out there!

Fortunately, we don't have to survive the dungeon crawl every day like Carl. We do have to survive busy weeks, missed lifts, setbacks, and a whole lot of life getting in the way and trying to keep us from making it to the next level.

Keep showing up. Keep doing the work, even when you don't want to. You're too strong to break.

05/10/2026

To the birth mothers, foster mothers, adoptive mothers, bonus mothers, single mothers, pet mothers, those longing to be mothers, those who lost their mother, and mothers who lost their baby.

To the moms who show up at home, at work, and at the gym.

You all deserve more than a day. But we'll start here.

Happy Mother's Day.

05/08/2026

Anyone else have knees that pop? Try my trick!