Granite Bay Strength and Conditioning

06/16/2026

What Consistency Looks Like at 63

Dee is 63 years old, a Brazilian Jiu-Jitsu black belt, and currently preparing for a bodybuilding competition later this year.

She trains with us three times per week and has completely transformed her body composition through years of consistent effort, smart training, and hard work.

This upper-body workout focuses on strength, muscle, grip, conditioning, and resilience—the qualities that help you stay active and keep improving as you get older.

There is no secret.

Show up. Work hard. Stay consistent.

63 and still improving.

06/11/2026

Strong hips aren’t built with just one exercise.

At GBSC, we focus on three key components of hip training:

✅ Stability
✅ Hinge Mechanics
✅ Hip Extension Strength

The wall-ball drill challenges hip stability and pelvic control. The pull-through reinforces an efficient hip hinge pattern and glute loading. The banded hip extension strengthens the glutes and posterior chain through a full range of motion.

Strong hips help improve movement quality, athletic performance, durability, and injury resilience.

BJJ black belt Katie putting in the work.

06/09/2026

Compete Better: Building a Complete Athlete

Athletic performance isn’t built with one exercise.

To compete at a high level, athletes need more than strength. They need power, durability, stability, conditioning, and resilience.

In this session, Manny—a high-level Brazilian Jiu-Jitsu black belt—focuses on multiple components of athletic development:

• Explosive power for force production
• Lower-body strength for performance
• Posterior chain development for movement efficiency
• Hamstring durability and injury prevention
• Core stability and anti-rotation strength
• Conditioning and work capacity for competition

The goal isn’t to specialize in one quality.

The goal is to develop all the qualities that allow an athlete to perform better, recover better, stay healthier, and compete at a higher level.

Train with purpose. Compete better.

06/05/2026

ACHY KNEES?

You don’t have to stop training your legs.

✅ Slant Board Zercher Squat
• Builds quad strength
• Promotes an upright torso position
• Reduces ankle mobility demands

✅ Landmine RDL
• Trains glutes and hamstrings
• Smooth, natural bar path
• Great way to build posterior chain strength

The right exercise selection can help you continue building strength while improving function and movement quality.

Train for life.

📍 Granite Bay Strength & Conditioning

06/02/2026

Two exercises we use at Granite Bay Strength & Conditioning to build stronger legs, healthier knees, and better movement.

The sled‑resisted lateral squat helps develop strength in the frontal plane, improves hip mobility, and teaches control during side‑to‑side movement — an important part of staying athletic as we get older.

The banded Spanish squat is one of our most effective ways to build quad strength while keeping an upright posture and training through a deep, joint‑friendly range of motion.

These movements show up in our classes because they deliver a big return for everyday adults. Canyon programs them intentionally so members build strength that carries over to real life — better movement, better stability, and more confidence.

Build strength.
Move better.
Stay athletic.

If you want to experience how we train at GBSC, you can take a complimentary first week of classes. No contracts, no gym fees, no sign‑up fees.

Start here: gbstrength.com/getstarted

06/02/2026

63 years old.
Brazilian Jiu-Jitsu black belt.
Women’s 10-week transformation challenge champion.

Over the course of 10 weeks, Dee achieved a 15.2% relative reduction in body fat while maintaining lean body mass as she continues preparing for a bodybuilding show in November 2026.

This transformation was built through hard work, discipline, consistency, structured nutrition, effective programming, strength training, conditioning, and a major emphasis on compound lifts and full-body training.

The goal was not simply weight loss. The focus was improving overall body composition while maintaining and building lean muscle mass throughout the process.

Very proud of the work Dee put into this challenge and excited for what’s ahead as we continue preparing for the stage.

06/02/2026

3 Exercises to Build Lower‑Body Power

Power is the ability to produce force quickly. These movements challenge coordination, balance, speed, and force production while helping develop athletic qualities that carry over to jumping, sprinting, change of direction, and everyday movement.

• Vertical Reach Jump
• Single‑Leg Medicine Ball Throw
• Power Clean
• Power Sn**ch

You do not need to be a competitive athlete to benefit from power training. Developing and maintaining power improves athleticism, movement quality, and overall performance at any age.

At Granite Bay Strength & Conditioning, we use structured strength and power training to help adults and athletes move better, stay strong, and perform with confidence.

If you want coaching that supports real‑world strength and athletic development, you can learn more here: gbstrength.com/getstarted

05/27/2026

Youth Athlete Strength Day at GBSC 🔥
Today’s session hit every pillar of real athletic development: power, strength, grip endurance, conditioning, and core stability. This is how we build durable, explosive youth athletes who can perform and stay healthy long‑term.
Training included:
• Power cleans
• Front and back squats
• Hand‑to‑hand grip switchovers
• Battle ropes
• Walrus walks with sliders
• Heavy bag striking
• Schwinn Airdyne conditioning
At Granite Bay Strength and Conditioning, we train youth like athletes — technique first, smart loading, and long‑term development.
If your athlete (ages 12–19) needs real strength, movement quality, and confidence, we’re here to help.
📞 916‑884‑0321
📧 [email protected]
🌐 gbstrength.com/getstarted

Try GBSC free for one week. New member promotion in Granite Bay, CA.

05/21/2026

70 Years Old. Diagnosed With MS. Now He Can Run.

When Scott first came to me in December of 2024, his goal wasn’t aesthetics. He wanted to improve his balance, stability, strength, and conditioning because falling had become a real concern.

What happened next was incredible.

Scott committed fully to the process:
• Strength training
• Conditioning
• Balance and stability work
• Core training
• Mobility
• Nutrition and consistency

During the GBSC 10‑Week Transformation Challenge, he:
• Dropped 4.6% body fat
• Reduced body fat by 17% relative to his starting point
• Maintained lean mass
• Lost the most weight in the men’s division
• Won the men’s transformation challenge

But more importantly…

Now he can run.

What Scott accomplished is a reminder that meaningful change is possible at any age with consistency, patience, and hard work.

Proud of you, Scott.

If someone you care about needs a safer, smarter path to better movement and strength, you can learn more here: gbstrength.com/getstarted

05/20/2026

Seth Got 12.8% Leaner While Maintaining Muscle

Already lean. Still improved.

Seth came into the GBSC 10‑Week Transformation Challenge with a high fitness base. He runs, cycles, strength trains, works hard professionally, and balances life as a busy father.

That’s what makes these results impressive.

Over 10 weeks he:
• Became 12.8% leaner relative to his starting point
• Maintained lean body mass
• Reduced body weight while preserving performance
• Improved running efficiency and aerobic economy for both running and cycling

Seth’s consistency and work ethic earned him Runner‑Up in the Men’s Division of the GBSC 10‑Week Transformation Challenge.

The focus wasn’t extreme dieting or shortcuts.
It was improving body composition while maintaining strength, performance, and long‑term sustainability through structured training and better nutritional consistency.

Real‑world fitness. Real‑world results.

If you want a training plan built around your goals, your schedule, and your performance needs, you can learn more here: gbstrength.com/getstarted