Elite Performance

Meet Andrea 👋

Mom of 2. Former Team BC Beach Volleyball and Indoor National team athlete. Jump rope obsessive since 2020. And the coach who’s going to help you get stronger, move better, and feel confident doing it.

Andrea helps women get stronger, move better, and create long term habits. The kind of consistency that actually sticks … not just for a season, but for life.

Sound like your kind of coach? Drop a comment, send us a DM, or hit the link in our bio to book your first session.

🎥 Marketing Strategist & Creative Director | Brandon David

Meet Aaron. 👋

Personal trainer. HYROX competitor. Marathon runner. And yes, he has a dog named Tig. 🐶

Aaron specializes in functional training, weight loss, longevity, and mobility… basically everything you need to feel better AND live longer.

You should work with Aaron if you want to push past average, stay accountable, and actually get results. 💪

And if you need any personalized HYROX training, Aaron is your guy!

Sound like you? Drop a comment or send us a DM, to book your first session with him.

👯 BRING A FRIEND 🎉

You don’t need to push as hard as Brendan and Bruno, but it’s WAY more fun to try when you’re working out with friends! 😅

From July 19 - 25, your friend can join us for a FREE class.

Send us a DM or email to [email protected] to request a spot (24 hrs notice, subject to availability). Make sure to include your friend’s name and email address.

If you have any questions, feel free to message us!

Tag a friend and bring them to class! 🗣

“I brought it back to my staff.”

Neil’s been training with us for 4 years. What started as recovery from a chronic back injury turned into a standing Wednesday tradition for his whole team at CEM. Staff workout, every single week, for two years running.

This is what workplace wellness actually looks like.

Ready to build this for your team? DM us or send an email to [email protected]

You walked in not knowing what to expect.
You left wondering why you waited so long. 🖤

Our classes are scaled to all levels, our coaches will guide you every step of the way, and the people? They’re the real magic.

Come for the workout. Stay for the community.

📍 Elite Performance | Vancouver, BC
🔗 Link in bio to book your first class

🎥 Vancouver Photographer | Brandon David

The Romanian Deadlift (RDL) is one of the best exercises for building strong hamstrings, glutes, and a resilient posterior chain, but only if you’re performing it as a true hip hinge.

Here are three common mistakes we see (and how to fix them):

👉 1. Turning your RDL into a deadlift
The RDL and the conventional deadlift are different movement patterns. In an RDL, your knees should have a slight bend (about 10–20°) and that angle should stay nearly unchanged throughout the rep. Instead of driving your knees forward to lower the bar, push your hips back while keeping your shins nearly vertical.

👉 2. Letting the bar drift away from your body
When the bar moves forward, your weight often shifts into your toes and you lose tension through your lats and hamstrings. Keep the bar close to your legs the entire time. Imagine you’re squeezing tennis balls in your armpits to engage your lats and keep the bar glued to your body.

👉 3. Losing a neutral spine
Your spine starts at your neck. Keep your head, neck, and torso in one long line instead of looking too far up or dropping your chin.

Remember these five cues:
• Soft knees (10–20°)
• Keep the knee angle fixed
• Push your hips back
• Keep the bar close
• Stop when you feel your hamstrings reach their end range, not when the bar reaches the floor.

Master the hinge, and your hamstrings (and glutes) will do the work they were meant to do.