Supine Batwing Row

The batwing row play-by-play:

  • draw arms up, directly inline with shoulders

  • exhale sharply as you draw elbows straight down to the floor

  • press powerfully through the floor to lift chest and back off ground

  • lift chest at the top of your range of motion to engage posterior deltoids and postural muscles

  • slowly lower back down and draw arms up overhead to repeat

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

Instructional, Warm Up, Body Weighta squared fitness
Single Leg Stability + Power

Use this circuit to develop single-leg stability and power. This workouts can be done with body weight, barbell, kettlebell, or dumbbells depending on your comfort and training.

  • Staggered-stance Deadlift

  • Single-leg Romanian Deadlift

  • Reverse lunge to forward knee drive

Complete all exercise on one side before switching to the other side.

10/s of each movement. Rest 30s after completing R/L. Repeat 3-5 times. You can add intensity by alternating sides with no rest.

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.


Lower Body, Body Weight, Stabilitya squared fitness
Full Body Warm Up

Compete this warm-up before any workout to ensure your joints and muscles are ready for range of range of motion, load, or explosive movement (2 rounds). Can also be used for active recovery days (3-5 rounds).

  • 10/s dead bug breathing

  • 10/s bear sit through

  • 10 bear squats

  • 10/s active shoulder rotation plus reach

  • 10 t-raise

  • 10 y-raise

  • 10/s 3-way lunge (front, back, lateral)

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

Full Body, Warm Up, Recovery, Body Weighta squared fitness
Prone T-Raise

Steps to a T:

  • lay face down

  • press hips firmly to the ground to activate glutes

  • extend arms to straight

  • lift straight arms up, squeeze shoulder blades together

  • slowly lower arms back to starting position

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

Warm Up, Instructional, Body Weighta squared fitness
Lower-body High Intensity Circuit

This workout can be done:

  • As a rep ladder (10-1)

  • A rep pyramid (10-1-10)

  • Against the clock (10-15 minutes, 5-8 reps/exercise/side)

  • As a circuit (5-8 reps/exercise/side, add weight, 4-5 rounds, rest 60s between rounds)

Here are the moves:

  • Single-leg step up to cross over squat back to starting position

  • No-jump No-push Burpee

  • Wide to narrow jumping squat

  • Rear foot elevated split squat

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

High Intensity, Lower Body, Body Weight, Weighteda squared fitness
Interval Weight Training

Set a timer:

  • 10 Jump squats with or without weight

  • 5/s Crossover lunge with or without weight

  • 5/s Split squat with or without weight

  • Jump rope, rope slams, run, or Burpee’s for the same amount of time as combined jump squat, cross over lunge, and split squat.

  • Rest 60 seconds.

Repeat four times.

Check out this video and all my videos on Vimeo and follow me on Instagram for even more fitness moves.

Full Body, Body Weight, Weighteda squared fitnessInterval Weight Training, Strength