Light Training With a Purpose

This was a lighter session, but there was still a clear purpose behind everything I did. The focus was on core stiffness, hip function, pelvic stability, and getting some controlled volume back into my training without forcing anything.

Core Stability and Control

I started with bird dogs before moving into rolling side planks and push-up complexes. These movements challenged the anterior core and hip flexors while keeping the session low stress.

From there, I moved into McGill curl-ups. The key with these is keeping movement to a minimum. There should be very little motion from the head and leg, only a small amount of neck flexion, and the elbow position needs to stay correct. The goal is to create stiffness, not chase range of motion.

I followed those with modified dead bugs using a bolster under my left leg. This variation is about creating force through the ball-and-socket joints of the shoulders and hips while maintaining control through the trunk. It is a good movement for pulsing, coordination, and explosiveness.

Glutes, Hips, and the Pelvic Ring

Glute bridges came next, which are something I tend to use almost every day. In this session, I was a little more deliberate with them because the entire workout was geared toward getting the hips and pelvis working together.

I then performed Pallof presses with a red band while wearing a mini band around my knees. This allowed me to challenge the core while also working the abductors and adductors and creating more stability through the pelvic ring.

I carried that same idea into banded rows, progressing from the red band to the stronger black band. The goal was to get some upper-back volume while keeping the hips and trunk engaged.

Returning to Squatting

I also added goblet squats with a medium loop band. This was the first time I had squatted in a while, so the goal was not to push weight.

I wanted to open the hips, get some clean volume in, and see how my body responded. When you are returning to a movement, there is no reason to rush the process or turn the first session back into a test.

I followed those with lateral monster walks. I usually take larger steps, but this time I used smaller, more controlled steps from side to side. That slight change made the movement hit the abductors and adductors much harder.

Building the Upper Back

I supersetted the monster walks with inverted rows using the PRS suspension straps (which you can learn more about HERE).

Inverted rows are one of the most underappreciated exercises available. They are simple, scalable, and effective for building the upper back without creating a ton of fatigue or unnecessary stress.

Finishing With Stability

I finished the session with wall-supported side planks and suitcase carries.

Both movements added some extra lateral-core work and challenged my ability to maintain position under load. Nothing in this session was flashy, but every exercise had a job.

That was the entire goal of the day: move well, build some volume, and continue progressing without forcing the issue.

A Big Weekend for Jett Jackson

I also just got back from USAPL Nationals in Chicago, where my client Jett Jackson took second place in the teen division in his very first meet.

That was a tremendous performance, especially for a first-time competitor, and I am extremely proud of the way he handled himself on that stage. Be on the lookout for a full series on Jett coming very soon.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

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Lift and exercise coaching & cueing to troubleshoot form

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