To take the next step, you have to look at the four categories of movement (and anti- movement) that you will master as this ...

Make the most of your time by doing compound movements that combine two or more movement patterns. For example, a reverse lunge with a torso twist hits both lunging and rotation.

Anti-Rotation: Weighted Plank Row Hold. 3 sets of 30 seconds per side. Again, you'll level up the basic plank. This time, you'll add a weight and fight against gravity (using your core) to keep ...

Think weighted carries and anti-rotation movements that challenge your balance and stability. ... Crawl forward by taking a small step with your right arm and left leg at the same time and alternate.

Step 2: Design around your strength In adding those three new offerings, Holmes had to be firm with one thing: “In order to throw my sinker really good, my release is a certain way. You don’t ...