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08/02/2026

Every human alive experiences anger, pain, regret, etc. Even the most calm, nice, and coolest of people. Ive seen good men ruin their entire lives by acting on these emotions impulsively because they didn’t have another outlet to express them. For me and many other men the gym is that outlet. Find your outlet so you can continue to be the kind and compassionate your loved ones and the world need you to be.

07/29/2026

Goblet squats are a good exercise for alot of people and alot of reasons. It is specifically a great way to teach/learn a squat pattern and introduce people to the movement pattern. BUT to suggest its better than barbell squat variations based on better quad and/or core engagement is misleading.

In this case, “core engagement” just means the core has to brace and stiffen to support the torso of the body as it moves through the squat. A heavier load would require more bracing, meaning that a barbell squat would have better “engagement” of the core because you can load it heavier.

“Quad engagement” is mainly referring to the amount of knee flexion and depth you can achieve in the squat pattern. It is true some people may be able to squat with deeper ranges of motion when using a front loaded squat as opposed to a back loaded squat. A front loaded squat requires a more upright chest or else the weight will fall out of your hands as you lean forward. These are the keys to making sure the quads take on more of the load during the squat. This is not specific to goblet squats. Elevating your heels during your squat could also allow you to keep a more upright torso position.

Unless it’s painful or you are brand new to lifting, just use a barbell variation.

First race ever complete ✅The Blessing of the Fleet was a great experience and I’m glad people pushed me to sign up. It ...
07/25/2026

First race ever complete ✅

The Blessing of the Fleet was a great experience and I’m glad people pushed me to sign up. It was easily one of the biggest mental and physical challenges I’ve completed.

Got to meet some cool people and see some I haven’t seen in a long time. Greatly appreciate the support and props from everyone during and leading up to the race.

Might have to make events like this an annual thing. Gotta drop that pace tho 😂‼️

07/23/2026

Here are 5 squat variations that will help strengthen and grow your legs as whole ‼️

Find the one that is the most comfortable or the one you like the most and stick with it 🫵🏼

07/20/2026

Strong glutes start with proper activation. 🍑🔥

Your glute medius plays a key role in hip stability, knee alignment, and lower-body power—and your VYN Fabric Resistance Bands are the perfect tool to wake it up.

In this reel, demonstrates how to:
• Activate the glute med
• Drive the knees outward with control
• Increase blood flow before training
• Improve muscle engagement for stronger lifts

Whether you’re warming up for leg day or adding activation work to your routine, these bands help you move with purpose.

Find Your VYN 🖤

07/19/2026

Difficult times equip us with tools. Tools to build ourselves up, or the tools to destroy the potential of what could have been.

Choose to use your tools to build.

07/17/2026

🚨 Full Leg Day : FOR THE ATHLETES 🚨

Prone Hyper Extension : 3-4 Sets of 4-6 Reps

Zercher Pin Split Squat : 4-5 Sets of 6-8 Reps

Front Loaded Sliding Lateral Squat : 2-3 Sets of 8-10 Reps

Supine Alternating Band Crunch : 2-3 Sets of 6-8 Reps Each Side

This leg day is performance based meaning it’s NOT focused on giving you big legs. But it will give you STRONG legs.

Posterior chain power production is addressed by the heavy loaded Hyper Extension. This is a way to create powerful hip extension while keeping your lower back relatively fresh for the rest of the lift.

Unilateral strength around the hip and knee are addressed by the Pin Split Squat with an added eccentric tempo to elicit some hypertrophy as well. Using a unilateral movement rather than a bilateral one allows me to use less load to stimulate similar training adaptations.

Hip mobility is partially addressed by the Sliding Lateral Squat. More specifically, opening up the adductors, while adding an extra layer to our unilateral leg training.

Hypertrophy of the core and hip flexors are taken care of by the Band Crunch. The hip flexor is often undertrained and underdeveloped so this is a clever way to partially address that while training our re**us abdominis and obliques.

This workout DOES not include everything an athlete should be doing on a weekly basis but it does check a lot of boxes and allows you to see how you could be structuring your lifts.

Like, share, and comment for more videos ‼️

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