Gritty, raw demo videos.

Squat Clean

Full squat clean technique from the floor to a stable front rack catch.

Squat Clean (Alternate Angle)

A second angle on the squat clean to study bar path and catch position.

Wrist Mobility Drill

Loosens the wrists ahead of front rack and pressing work.

Squat Snatch x3

Three consecutive squat snatches, focused on a consistent receiving position.

Power Snatch + Hang Snatch Pull + OH Squat

A complex combining a power snatch, hang snatch pull, and overhead squat.

Deadlift 10-Rep Max

Working up to a 10-rep max deadlift with attention to bracing under fatigue.

Snatch + Pause Squat + OH Squat Complex

A snatch complex pairing a pause squat with an overhead squat for positional strength.

Side Plank Hip Lifts

Lateral core and hip strength with a controlled lifting tempo.

Squat Warm-Up, Part 1

First half of a movement prep sequence to open the hips and ankles before squatting.

Squat Warm-Up, Part 2

Second half of the squat warm-up sequence, progressing toward loaded squats.

Tall-Standing DB Rows

Dumbbell rows performed tall to emphasize scapular control.

Supine Med Ball Chest Toss

Explosive upper-body power drill performed lying on the back.

Supinated-Grip Inverted Row & Skull Crushers

Paired pulling and tricep movement using a supinated grip.

Plyo Quarter Squat Jumps + Single-Leg Pogo Hops

Reactive lower-body power work pairing quarter squat jumps with single-leg pogo hops.

Plyo Push-Ups & Skater Hops

Upper and lower body power pairing in one conditioning block.

Front Rack Hold Marching (Modification)

A scaled option for building front rack core stability while marching in place.

DB Curtsy Squats

Single-leg-biased squat variation targeting the glutes and adductors.

Front Squat Set-Up & Demo

Rack position and setup cues for a confident front squat.

Sumo Deadlift Set-Up & Demo

Hip hinge mechanics and setup for the sumo deadlift.

Power Clean + Power Clean Jerk

Power clean linked directly into a jerk.

DB Overhead Hold

Static overhead holding position to build shoulder stability.

DB Upright Rows

Dumbbell upright rows for shoulder and upper-back development.

Plyo Quarter Squat Jumps + Lateral Bounds

Reactive jump training pairing vertical and lateral power.

Ring Muscle-Up

Full ring muscle-up technique from transition to lockout.

Power Clean, 3 Touch-and-Go

Three consecutive touch-and-go power cleans.

Power Clean, 3 Touch-and-Go (Angled View)

Angled view of touch-and-go power cleans for bar path study.

Stick It! (Landing Drill)

Landing and stabilization drill for cleaning up catch positions.

Skaters

Lateral bounding drill for conditioning and single-leg control.

Bulgarian Split Squat, Hold + Pulse

Single-leg squat variation combining a static hold with pulsing reps.

DB Bent-Over Row

Hinge position and pulling mechanics for a strict dumbbell row.

DB Good Morning + Row Hold

Posterior chain hinge paired with an isometric row hold.

Superman Raises

Posterior chain and low-back endurance drill performed prone.

Banded Triceps Extensions with Pause

Triceps isolation with a pause to increase time under tension.

Front Rack Static Hold

Builds the postural strength and comfort needed for front-rack loaded work.

Banded Side Plank Set-Up

Prone Pinwheels

Thoracic spine mobility drill performed lying face-down.

Cossack Squats with Band Pass-Through

Lateral squat pattern paired with a band pass-through for hip and shoulder mobility.

Weighted Squat Jumps + Vertical Jumps

Loaded and bodyweight jump training for lower-body power.

Rope Climb Modification

A scaled progression for building toward an unassisted rope climb.

Rower Hamstring Curls

Hamstring isolation using the rower seat for support.

Plank DB Pass-Throughs

Anti-rotation core drill passing a dumbbell through in a plank position.

Barbell Hip Thrusts

Loaded hip extension work for glute strength and power.

Sumo Deadlift, 3-Second Negative

Tempo sumo deadlift work emphasizing a controlled 3-second lowering phase.

Single-Arm KB Front Rack Hold

An offset loaded carry hold that challenges anti-rotation core strength and posture.

Banded Skull Crushers

Band-resisted triceps extensions that build elbow extension strength with joint-friendly tension.

Plyo Tuck Jumps & Pogo Hops

Reactive jump training pairing explosive tuck jumps with quick-response pogo hops.

Handstand Set-Up

Set-up cues and positioning for building a safe, stable handstand.

Candlesticks & Pistols

Rolling momentum into a single-leg pistol squat for control and lower-body strength.

Single-Leg DB RDL

Single-leg Romanian deadlift for hamstring strength and balance.

4-Minute Mobility Flow

A full-body flow to open up mobility and prime the body for training.

DB Single-Leg RDL

Single-leg Romanian deadlift for hamstring strength and balance.

DB Single-Leg RDL (Modified)

A scaled version of the single-leg RDL for building balance and hamstring strength.

L-Hang Flutter Kicks, DB Push-Ups & DB Reverse Lunges

A combo block pairing hanging core work with pushing and single-leg strength.

Plyo Plate Fast Feet

Quick-footwork drill over a plate to build reactive speed and coordination.

Bar Muscle-Up & Press Handstand Drills

Progression work pairing bar muscle-up mechanics with press-to-handstand strength.

Hang Snatch, Power Snatch & OHS (Side View)

A side-angle look at the hang snatch, power snatch, and overhead squat complex.

Hang Snatch, Power Snatch & OHS Complex

A combo complex building from the hang snatch through the power snatch into an overhead squat.

Banded Single-Leg Hip Thrusts

Glute isolation work with a resistance band for added single-leg stability.

Deadlifts x3

Triple-rep deadlift set focused on consistent bracing and bar path.

Power Clean & Jerk

Full power clean and jerk technique from the floor to overhead lockout.

Push Jerk & Split Jerk

A side-by-side look at push jerk and split jerk technique from the rack.

Push Jerk (Barbell Only)

Push jerk mechanics with just the bar to dial in timing and footwork.

Deadlift (Alternate View)

A second camera angle on the deadlift to study setup and bar path.

Front Squats

Front squat technique focused on rack position and upright torso.

Z-Press, Overhead Hold & Front Rack Hold

A seated core and shoulder stability block combining a Z-press with overhead and front rack holds.

YTI Raises

Light-load shoulder and upper-back activation moving through Y, T, and I positions.

Front Squat Set-Up

Set-up cues for the front rack position before loading into front squats.

Sumo Deadlift Setup & Demo

Setup and execution cues for the sumo deadlift.

Power Clean Cycling

Consecutive power cleans emphasizing smooth cycling between reps.

Squat Snatch, Double

Two consecutive squat snatches, focused on a consistent receiving position.

Squat Snatch Triple

Three consecutive squat snatches back to back.

Snatch

Full snatch technique from the floor to overhead lockout.

Power Clean Doubles

Two consecutive power cleans performed back to back.

Push Press x5

Five consecutive push presses driving the bar overhead with leg drive.

Narrow Grip DB Hammer Curls

Dumbbell hammer curls with a narrow grip to target the brachialis and forearms.

YTI Raises (Alternate View)

Alternate camera angle of the YTI raise sequence for shoulder and upper-back activation.

DB Deadlifts & DB Strict Press

Combination movement pairing dumbbell deadlifts with dumbbell strict presses.

Med Ball Chest Passes + Pausing Box Jumps

Explosive medicine ball chest passes paired with pausing box jumps for power development.

Power Clean Barbell Warm-Up

Barbell warm-up progression building into the power clean.

DB Strict Press

Standing dumbbell strict press requiring core bracing to control the load overhead.

Power Clean, Speed and Power

Power clean focused on bar speed and power production off the floor.

Power Clean, Speed and Power (Alt View)

Alternate camera angle of the speed and power clean for bar path study.

Squat Snatch, Double II

Two consecutive squat snatches, focused on a consistent receiving position.

Power Clean Double + Push Press

Two power cleans linked directly into a push press.