Vigor Ground Fitness and Performance

Vigor Ground Fitness and Performance Seattle's most results driven training facility, backed by real world results!
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06/17/2026

Shoulder Mobility Flow You Can Do Anywhere

This is one I still go to because it’s so simple to plug in throughout the day and I can do it up against a post.

I go through the full 2-minute sequence in this video and the shoulders feel so much better after.

Save this one and try it out and see how you feel after.

06/15/2026

Great Tool For Building Strength & Muscle (As Well As Coaching Tool 🧰)

The micro add on plates are underrated when it comes to improving your lifts!

Many times for someone starting on their strength journey, jumping 5 lbs with DB’s can be a huge jump (for example, goin from 15-20 lbs DB Bench Press is a 33% jump in weight), so using 1.25 lb progressions can be a great way to build slow and smooth from week to week and month to month.

It’s also a great tool as you get stronger. For example, I was doing sets of 10 with 2 x 105 lbs on a slight incline. Jumping to 110 lbs is a big jump at that rep range and would drop my reps quite a bit (when you get close to your maxes, a 5lb jump may put you in a whole different rep bracket). By adding 1.25 lbs or 2.5 lbs, I’m progressing it, keeping it challenging but can still keep it in my rep ranges.

I talk often about the “Goldilocks zone” which means just the right amount of challenge. The micro plates are perfect for creating just the right amount of challenge.

Great tool for the home gym, coaching gym (for coaches), and small so you can put it in your gym bag if you got to the big box gym.

P.S. This is not sponsored, it’s just a tool I love to use at

Man, this was a dope moment having .lucas72 come through with the Super Bowl ring. This past year was crazy and seeing ...
06/13/2026

Man, this was a dope moment having .lucas72 come through with the Super Bowl ring.

This past year was crazy and seeing him get healthy, build up to elite performance and show up every game…then win the Super Bowl. Couldn’t think of anyone that has worked harder for it or deserves it more.

This off season we’ve been working again and he’ll be even more prepared for this season; ready to go for another one🏆

Been an honor to be a small part of it.

P.S. That’s a BIG ring (as big as my watch!). crushed it with this one 🔥

06/13/2026

Normalize Being Athletic at 40+ Years Old

The best way to have athleticism at 40 is to never lose it, by training all the abilities throughout the decades.

If you have lost it, the great thing is you can build it back up far beyond what most people believe is possible.

I’m not here to tell you what level of athleticism and performance you should want, that’s up to you, but what I’ve found is that most people start believing their best days are behind them, when the truth is, with proper programming, lifestyle, coaching, they can achieve performance better than in their 20’s.

I turned 45 this week and while my performance isn’t as peak as when I played pro basketball, it’s isn’t far from there either (and some things I’ve PR’d on this year that are better than when I was 25!).

Sprint, jump (in all different ways), throw, do athletic things, lift light weights fast, lift heavy weights fast, be explosive.

And if you’re just getting started, it’s ok, start slow, get some guidance, regress movements and have a longer runway. Don’t rush it, be smart. But also don’t give up and throw your hands up thinking it’s “too late.”

Never peak.

06/10/2026

Glute Building Exercise You Haven’t Tried

This one is from coach and is great as an assistance exercise in a program and a true 🍑 burner.

Keep that foot at a 45-degree angle and get into the stretch and then drive out and open up the hips and externally rotate.

12-15 reps on this one is a great rep range with smooth tempo.

Save this and try it as I bet you’ll keep it in your glute building toolbox 🧰

06/10/2026

Hip Series Sequence For Your Warm Up

I think you’ll see that did not know I was filming her based on her face a couple seconds in 😂

I really liked this hip activation series after soft tissue work and mobility, where you go from:

✔️ Single Leg RDL
✔️ Hip Airplane
✔️ Hip CARs
✔️ Hip/Knee Flexion

Add the foam roller as a constraint to keep you honest and hit this for 6-8 reps per side and it will also cook your 🍑

06/07/2026

Flywheel Overload Eccentrics Performance Training
—————-

Watch the crew put through a set of flywheel overload eccentric squat that she crushes.

These overload the eccentric with 30-60% more force than produced on the concentric, in a safe and controlled way.

Some of the reasons we use it 👇🏼

✔️ Eccentric overload recruits more muscle fibers (especially fast twitch), which leads to improvements in strength, speed, and explosive performance.

✔️ Strengthens tendons, improves force absorption, and reduces risk of strains (huge for deceleration sports like basketball, football, soccer, etc).

✔️ Improves deceleration and change of direction. Train the muscles the way their work in real life - absorbing and redirecting force quickly.

✔️ Higher mechanical tension and muscle damage during the lengthening phase.

✔️ Variable resistance matches your strength curve. No spotter needed, lower joint stress than heavy negatives.

Although the set up with this one takes a bit, we’re getting some new tech that will allow for a fast and easy set up for our clients and HIDEF physical therapy clients.

06/02/2026

Heavy weights don’t create bulk. They create capability. 👑

Look at the focus, the control, and the single leg strength here. Coach knocking out sets of 12 with 2 x 70 lb DB’s and coach doing 2 x 65 lb Bulgarians with rotation. The practices what they preach.

Lifting heavy isn’t about adding “size”, it’s about adding strength, power, definition, and a metabolic engine that works for you around the clock.

If you’ve been sticking to the light dumbbells because you’re afraid of getting too big, this is your sign to challenge yourself and progressively overload (with quality form).

Your body (and your confidence) will thank you. 🚀

Tag a gym buddy who needs to see this today! 👇

I wanted to start sharing more of the thoughts, conversations and principles I share with my team, whether 1:1, or at in...
05/28/2026

I wanted to start sharing more of the thoughts, conversations and principles I share with my team, whether 1:1, or at in-staffs.

Programming and coaching is a science and an art.

You can just learn it from the manuals and textbooks, it’s truly learned through time on the floor coaching, observing, problem solving, asking questions, and collecting data that helps guide you.

What exercise you should pick for a client (which I’ll cover next time more in details) and when should you change an exercise is nuanced, but this is how I go thinking about it.

Let me know if you’d like to see more of these.

Address

332 Burnett Avenue S
Renton, WA
98057

Opening Hours

Monday 6am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 8am - 12pm
Sunday 7am - 8pm

Telephone

+14252765721

Website

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