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Psoas March Variations for Stronger Hip Flexors and Core

The psoas march is one of the best exercises for strengthening the hip flexors and abdominal muscles. It’s effectiveness makes it a staple in many programs I write for addressing hip impingement, hip flexor tightness, diastasis recti, and low back pain. If you’re looking to improve any of those areas, then these psoas march (PM) variations will be sure to crush...
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The Best GHD Sit Up Variations

The GHD Sit Up is one of the most challenging abdominal exercises in all of fitness. This exercises takes the abdominal muscles through a larger range of motion as the spine extends and flexes during the GHD sit up than most “core” exercises commonly used. This large motion results in the GHD sit up being incredibly challenging and many athletes...
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5 Keys to Returning to Kipping Pull-Ups Postpartum

There isn’t a ton of information on the internet about how exactly to return to kipping pull-ups postpartum. There’s even less when we talk about other gymnastics movements such as toes to bar and handstand work. And of the information available, it is often put out by athletes that have had their first child and instantly consider themselves a postpartum...
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Returning to Toes to Bar Postpartum

Returning to CrossFit gymnastics movements postpartum can be a challenging process for many new moms. Of all the movements CrossFit athletes perform, returning to toes to bar postpartum is probably the most difficult to get back. If you have been looking for help returning to toes to bar postpartum you have probably already seen there isn’t a lot of information...
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The Best Low Back Strength Exercises

Whether your goal is to PR your squat and deadlift, or to simply finally get long-lasting relief from low back pain, strengthening the muscles of your lower back is important. While I believe firmly that the deadlift is the best exercise you can do to strengthen your lower back, there is a lot of value in having other exercises to...
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The Ultimate Guide to Returning to CrossFit Postpartum 

I’m excited to have postpartum fitness specialist Christina Prevett MScPT, Ph.D. (c ) discuss the important topics you need to know prior to returning to CrossFit postpartum! Christina also runs TheBarbellMamas, which gives amazing training plans to pregnant and postpartum women! You are a Crossfitter. It’s what you love to do. You live and breathe the sport. When you get pregnant,...
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Fixing The Squat Butt Wink

The squat butt wink is one of the most well known of all squat movement faults. If you haven’t heard of butt wink before, it is the term used to describe the excessive rounding of the lower back as an athlete drops down into the bottom of the squat. This puts the body in a sub-optimal position for developing and...
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Strict & Kipping Toes To Bar Variations for Performance

Understanding the differences and progressions between strict and kipping toes to bar variations can help you identify which movement is most efficient for you to perform in a workout for time. Pamela Gagnon breaks down three T2B variations for you to work on! For those needing more help with their T2B form, our Toes To Bar Overhaul plan is designed...
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The Best Landmine Exercises for Strength & Hypertrophy

Having a variety of exercises to choose from is important not only for continual performance increases but also for mental breaks from always doing the same old moves. One of my favorite tools for changing my training up is to incorporate landmine exercises into my workouts. Landmine setups are incredibly versatile and allow us to provide great stimuli for strength...
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