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10/26/2026

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Single Leg Deadlift

I'm not big on saying exercises are mandatory...but this one should almost always find itself in your program in some capacity.

Why?

Because it challenges your hip in all three planes of motion.

1. Hip opening up away from the floor?

Could be a mobility or control (or both) issue in the transverse plane.

2. Hips shifting further and further over the stance leg?

Could be a mobility or control (or both) issue in the frontal plane.

3. Spine all over the place and lacking control of....hinging at the hip...?

Could be a mobility or control (or both) issue in the sagittal plane.

The fix?

Depends.

Message me questions. Send me a video. Let's talk about it.

Core Progresion | Boulder
blacklabsports

10/22/2026

Muscle Length, Tension, and Effect:

Short Position:

1. Where the majority of force is generated at peak contraction of the tissue

2. Minimal benefit for strength and hypertrophy since this position offers the least amount of mechanical tension

Tools like a cable unit help you to position yourself in a way that helps to bias the shortened position (i.e. - a Half Kneeling Cable Row).

Mid Length Position:

1. Where the majority of force is happening in an even range, across the entirety of the movement

2. There is a lot of mechanical tension here, so exercises that exploit the mid-range position will be great for strength and hypertrophy

Using barbells, dumbbells, and machines are good tools to use when trying to train in mid range and most of your compound lifts will get you there (i.e. a Lat Pulldown).

Lengthened Position:

1. A majority of the force generated happens at the longest length of the muscle

2. Training at length produces the most mechanical tension, which offers the biggest return on strength and hypertrophy (i.e. a Straight Arm Lat Pulldown).

*Including all three of these into your program is important, as they each provide a different stimulus which will make your workouts more well-rounded. Knowing the stimulus they provide is also important so you can incorporate them appropriately within each block and session!

10/01/2026

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Got arrested for peepin', but then they let me out to look at the leaves.

Mt. Sneffels Wilderness
Maroon Bells Wilderness
Lost Lake
Blue Lakes
Telluride
Continental Divide
Kenosha Pass
San Juan Mountains

In no particular order.

🍂🍂🍂🍂🍂

09/08/2026

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Prigress comes in a lot of shapes and sizes.

I've never beem a strong bencher, and a huge part of that was because of my douche-bag of a right shoulder.

It always felt like my left side was doing all the work and my right side was just along for the ride. No force production or stability.

What was the solution?

1. Find the weak link.

For me, I severely lacked shoulder internal rotation. Once we realized that's what my linchpin was, spent a lot of time exploring different ways to access it during my prep.

2. Take a break from the barbell.

Ive spent the past two months exclusively using dumbbells for my pressing patterns, allowing my limbs to move freely as opposed to being in a locked position, as I worked on creating more capacity in my right shoulder.

This video was the first time I touched a barbell in two months and the feel was completely different. Way more power and a feeling of equal energy on each side.

That's progress.

Not more weight.

Not more reps.

Better quality of movement.

Thanks to and @ coachcaya for helping me out 💪

09/01/2026

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Auggy

08/15/2026

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Been working on my 🗑 garbage 🗑 shoulder internal rotation. Here's what's been on the menu:

1️⃣ Sleeper 😴 Stretch: Giving a little bit of resistance in each direction as I drive in and out of IR.

2️⃣ Shoulder CARs 🚗: Taking the shoulder joint through an entire ROM.

3️⃣ Kettlebell Arm Bar with Internal/External Rotation: Squeezing the bell 🔔 as much as I can to create stability at the Shoulder and scap, then corkscrewing the bell into the ceiling in both directions.

4️⃣ Banded Chicken 🐔 Wing 🪽: Finding length in an internally rotated/extended position at the shoulder before using the traps/rhomboids/etc. to drive the band back.

5️⃣ Open Chain ⛓️ Pressing/Pulling Variations: Not locking my shoulders into place using a barbell, but allowing the joint to operate a little more freely.

Shoutout to and @ coachcaya for helping me out with this 💪💪💪

07/07/2026

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🇺🇸🦅🇺🇸🌭🇺🇸⛱️🇺🇸🌊🇺🇸🎇

Got down & dirty with Uncle Sam this weekend 🥵🫦

🇺🇸🦅🇺🇸🌭🇺🇸⛱️🇺🇸🌊🇺🇸🎇

Address

Boulder, CO
80301-80310, 80314, 80321-80323, 80328, 80329

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