Push Ups


The Push Up is an exercise performed in a prone position by raising and lowering the body using the arms, targeting the pectoral muscles, triceps, and anterior deltoids.



Tempo is the speed at which you move within an exercise through the eccentric and concentric phases. Changing your tempo between exercise will train muscles differently.



The Thruster is a powerful explosive movement that moves a weight through a large range of motion. This movement simply combines a front squat with a push press.

Bench Press


The bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise targets the pectoral muscles and the triceps.

Dynamic Warm Up


The Dynamic Warm Up is a series of movements designed to increase your body temperature, activate your nervous system, increase your range of motion, and correct any limitations.