Conditioning and Performance Institute

Chest-supported T-bar row 💪🏼
A great exercise for building a stronger, thicker back.

The chest support helps take momentum out of the movement, allowing you to focus on pulling through the elbows and loading the upper back muscles.

Keep it controlled, get a full stretch, and drive the elbows back. 🔥

BUILD YOUR SHOULDERS 💪🏼🔥
Take your upper-body training to the next level with our Plate-Loaded Shoulder Press Machine, designed to provide a powerful, controlled pressing movement while allowing you to progressively overload your shoulders.

3 KEY COACHING CUES 👇
1️⃣ Brace your core
Keep your core tight and your torso stable throughout the movement. Avoid excessive arching or leaning back.
2️⃣ Press up and slightly in
Drive the handles upward with control while keeping your elbows in a strong, natural pressing position.
3️⃣ Control the way down
Don’t let the weight drop. Lower the handles slowly and under control, maintaining tension before driving into the next rep.

🔥 Remember: More weight doesn‘t always mean better results. Focus on control, range of motion, and consistent technique to get the most out of every set.
Load. Press. Control. Grow. 💪🏼

IMPROVE YOUR SQUAT WITH THE HACK SQUAT 🔥

The Hack Squat is more than just a leg builder! it can be a great tool for developing a stronger, more confident squat.

Here’s how it can help:

🔹 Build confidence in depth — the guided movement allows you to practice deeper squat positions with greater stability.

🔹 Strengthen key muscles — develop your quads and glutes to help support a stronger squat.

🔹 Practice controlled movement — focus on consistent knee and hip flexion without having to manage as much balance.

🔹 Improve squat consistency — repeat the movement pattern and develop better control through each rep.

Use the Hack Squat to build the strength and confidence that can carry over to your squat training.

Better movement. More strength. Stronger squats. 🔥

Thoracic spine mobility 🌀
A simple drill to help improve upper-back rotation and chest opening.

Set up with the foam roller under your knee, keep the hips controlled, then slowly rotate through the upper back while opening the chest.

Think movement through the thoracic spine, not the lower back.

Great as part of your warm-up or before upper-body training. “Link in bio for online coaching”

Progress your lower body strength the smart way with the curtsy lunge 🔥
Here’s how we level it up:
• TRX curtsy lunge → build stability, learn control, reduce joint stress
• Bodyweight curtsy lunge → strengthen glutes, inner thighs & improve balance
• Alternating dynamic curtsy lunge → boost endurance, coordination & heart rate
• BOSU plyometric curtsy lunge → develop power, athleticism & next-level stability
This progression targets glutes (especially glute med), improves hip stability, and builds real-world strength that carries over into performance 💪
If you’re serious about structured, results-driven training, this style of programming is included in the new Elite Performance program. Message me or hit the link in bio to sign up.

Caption:
Shoulders on 🔥 Lateral Raise Machine done right!

Try these coaching cues to level up your form:
▪️Lead with your elbows, not your hands
▪️Keep tension don’t let the weight stack rest
▪️Slight forward lean to keep constant delt engagement

Why it hits different:
☑️Builds capped, rounded shoulders
☑️Keeps tension consistent through the full range
✔️Safer and more controlled than dumbbells for isolating delts

Slow, controlled, and feel every rep. 🎯

Thoracic spine stretch w/ rotation on the wall 🔄

Open up your upper back, improve posture, and move better in every lift + daily task.
Coaching cues:
▪️Keep hips square to the wall
▪️Reach long through the rotating arm
▪️Breathe out as you rotate deeper
▪️Don’t force range — control it
▪️Keep ribcage down, avoid over-arching

Benefits:
✔️Improves thoracic mobility
✔️Reduces neck & shoulder tension
✔️Enhances overhead movement
✔️Supports better posture
✔️Great for desk-bound bodies

Slow, controlled, and intentional always wins 🤝