The squat is the most important exercise in the program and is performed in different variations multiple times a week. No other exercise matches the utility of the squat in terms of the range of motion, the number of muscles involved, and systemic stress applied. The squat has a range of benefits including an impact on muscle mass, bone density, tendon strength, and heart/lung function. No leg press or lunge can come close to the benefits of the traditional squat.

The strict press is the most efficient form of pressing and is performed weekly. The press is a full body exercise strengthening the abs, arms, shoulders/traps and everything in between. Individual muscle group exercises like curls or tricep pull downs can’t compare to how quickly and effectively the press can improve all aspects of upper body strength.

The bench is a great compliment to the strict press and enables the client to achieve higher intensity by loading more weight on the bar than the strict press. Like the press, the bench is a full body exercise with an emphasis on the upper body.

The deadlift is a full body exercise that dramatically improves back, legs, butt, and grip strength. We perform many different variations of the deadlift as we try to mimic a realistic movement we use in our day-to-day lives. A strong back is a healthy back and one that’s less prone to injury from the variables of life.

We use the power clean to introduce speed work into our lifting. Quick and rapid movement is important for the overall athleticism of the individual.