Structure CCSP

Structure CCSP Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Structure CCSP, Personal trainer, 86 Hilltop Village Center, Eureka, MO.

We help 3 types:
1) Busy professionals who need to overcome crazy schedules with efficient workouts
2) Performance minded adults who have nagging injuries that need individualized workouts
3) Competitive athletes who need an individualized long term plan

09/01/2026

STRONGER SHOULDERS AND POSTURE

The one arm cable reverse fly

❌ Don’t let the hand drop to chest height
✅ keep hand at shoulder height

❌ don’t go too heavy and end up shrugging
✅ stay light and get 12-20 reps

Can also substitute a band

Try this at the end of your workout 🏋️‍♀️

SECOND MOST POPULAR WAY TO WASTE MONEY:Stop your kids from working out in season:Currently we just finished training 26 ...
08/28/2026

SECOND MOST POPULAR WAY TO WASTE MONEY:

Stop your kids from working out in season:

Currently we just finished training 26 JR and SR high school kids over 10 weeks this summer

Over half stopped completely.

Sad.

The pursuit of your kids 14 different practices a week

Is the wrong rabbit hole

You know it, too

a recent article in the New York Magazine had this stat:

5 million children now compete on travel sports teams, at a cost 46% higher than 5 years ago

Don’t. Forget. The foundation.

How can we help? Send us a Direct message to find out!

08/27/2026

IT’S EASY TO MESS UP THE ONE-ARM DUMBBELL ROW 💪

A staple for building upper-back strength and a stronger upper body…

…but also an exercise that’s easy to get wrong.

Here are 3 common mistakes I see:

❌ Your base of support is too narrow
❌ You shrug instead of retracting the shoulder blade
❌ Your foot position doesn’t give you enough stability

In this video, notice a few things:

1️⃣ Back foot position
My back foot is positioned wider, creating a bigger base of support. More stability means I can focus on actually training my back instead of fighting for balance.

2️⃣ Give the elbow room to move
That wider stance also frees up space for my elbow to travel naturally instead of getting crowded by my body.

3️⃣ Drive the elbow toward the hip
Think about pulling your elbow back and toward your hip rather than simply pulling the dumbbell straight up. This helps reduce the tendency to shrug and turn the row into a trap-dominant exercise.

Wider base. Stable body. Elbow toward the hip.

Simple adjustments that can make a staple exercise significantly more effective.

Don’t overlook the one-arm dumbbell row. It can be a major player in building a stronger upper body. 💪

08/26/2026

STOP STRUGGLING WITH WEIGHT PLATES WITH THIS ONE SIMPLE TRICK

This is the Perform Better Trap Bar, and we love it for the high and low handle options.

We also love using their bumper plates, but they fit tight to the bar and can sometimes be a pain to wiggle off.

When you finish your working sets, there’s a much easier way to unload the bar:

Take off the collar, then simply tip the bar to one side, then the other.

Boom 💥

Plates are off.

Much easier than trying to wrestle each plate off one by one.

Hope this helps! 💪

08/24/2026

IS UNILATERAL STRENGTH UNDERRATED?

Today while coaching one of our youth sport performance athletes

He was hesitant to go heavier on a single leg movement

I told them that everyone focuses all the effort on the bilateral trap bar deadllift or squat

Few get strong in the unilateral versions of those

Those few however, develop a resilience that’s rare in high school sports:

- stronger adductors
- less left to right strength differential
- tremendous balance

Don’t be afraid to lift heavier on your unilateral movements!

Traveling? SUPER busy this week? Here’s WHAT SHOULD YOU DO FOR YOUR WORKOUTS THIS WEEK? Nothing fancy! Just fun.Save th...
08/23/2026

Traveling? SUPER busy this week?

Here’s WHAT SHOULD YOU DO FOR YOUR WORKOUTS THIS WEEK?

Nothing fancy! Just fun.

Save these for later.

08/23/2026

As a general rule: a Fanger a day keeps the blues away

(This includes all of your family members - you get a 10% discount for every additional member who trains!)

DM us to get your family started on a discounted and affordable training plan this fall

Allison Fanger

08/21/2026

OVERLOOKED 👀 BAND EXERCISE: MARCH AGAINST

Don’t overlook this simple exercise for building stronger hips.

The band march against can be performed for reps or as an isometric hold, sometimes called the Captain Morgan.

Most importantly, we’re strengthening the hip flexors.

Hip flexors are commonly blamed for being “tight,” but sometimes the bigger issue is that they’re simply weak.

And stretching a weak muscle over and over probably isn’t the solution. 🤷‍♂️

TRY THIS:
🔥 10–15 reps per side
OR
🔥 30-second hold per side

I’m using a green mini band from Perform Better here.

Simple exercise. Serious payoff.

Your lower back and legs will thank you. 💪

Address

86 Hilltop Village Center
Eureka, MO
63025

Telephone

+19174515030

Website

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