This exercise is used when I'm looking to add some athleticism, co-ordination, elasticity and a high speed eccentric movement. We also chose this exercise for the rapid loading (above bodyweight) of the ankle joint with the fast switching. This was from a "return to play" block as @sweett_02 and I were working through a couple bone breaks earlier this year (a shin, ankle and a collar bone) but it also simulated one of the obstacles she had to face at the World Obstacle Championships. (This is th
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This exercise is used when I'm looking to add some athleticism, co-ordination, elasticity and a high speed eccentric movement. We also chose this exercise for the rapid loading (above bodyweight) of the ankle joint with the fast switching. This was from a "return to play" block as @sweett_02 and I were working through a couple bone breaks earlier this year (a shin, ankle and a collar bone) but it also simulated one of the obstacles she had to face at the World Obstacle Championships. (This is th
39.1K viewsOct 26, 2023
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A couple of core variations. 1) TRX push up with DB row combo This is an exercise we term as "top down" core stability. The lower extremity is fixed and the movement is from the upper body (push, pull and counter rotate) I.e. the challenge comes "top down" 2) TRX mountain climbers (hands on med ball). This is a "bottom up" challenge as the movement the body needs to stabilize is coming from the lower extremity. There's a little challenge from the ball but this is primarily from the alternating m
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A couple of core variations. 1) TRX push up with DB row combo This is an exercise we term as "top down" core stability. The lower extremity is fixed and the movement is from the upper body (push, pull and counter rotate) I.e. the challenge comes "top down" 2) TRX mountain climbers (hands on med ball). This is a "bottom up" challenge as the movement the body needs to stabilize is coming from the lower extremity. There's a little challenge from the ball but this is primarily from the alternating m
10.4K viewsNov 8, 2023
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This exercise is used when I'm looking to add some athleticism, co-ordination, elasticity and a high speed eccentric movement. We also chose this exercise for the rapid loading (above bodyweight) of the ankle joint with the fast switching. This is a "return to play" block right now as @sweett_02 and I have been working through a couple bone breaks this year (a shin, ankle and a collar bone). Tiana likes to make coaching her as challenging as possible 😂 but I can't be stopped! (This is the first
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This exercise is used when I'm looking to add some athleticism, co-ordination, elasticity and a high speed eccentric movement. We also chose this exercise for the rapid loading (above bodyweight) of the ankle joint with the fast switching. This is a "return to play" block right now as @sweett_02 and I have been working through a couple bone breaks this year (a shin, ankle and a collar bone). Tiana likes to make coaching her as challenging as possible 😂 but I can't be stopped! (This is the first
228.3K viewsMay 24, 2023
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Combo exercise - more on the "athleticism/movement" end of the spectrum as opposed to heavy strength. Single leg RDL paired with a forward leaning reverse lunge using a "triple switch" knee drive between exercises. We progress to this by just alternating RDL and reverse lunge with a single knee drive. This was Tiana's first time doing this exact drill (about a month ago) so you're seeing her learn it in real time. | Alwyn Cosgrove
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Combo exercise - more on the "athleticism/movement" end of the spectrum as opposed to heavy strength. Single leg RDL paired with a forward leaning reverse lunge using a "triple switch" knee drive between exercises. We progress to this by just alternating RDL and reverse lunge with a single knee drive. This was Tiana's first time doing this exact drill (about a month ago) so you're seeing her learn it in real time. | Alwyn Cosgrove
7.7K viewsJul 28, 2023
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Been getting a few questions about this exercise - we call it squat with TKE (terminal knee extension)⁣⁣. Used with either a goblet squat or double kettlebell front squat - we add two bands anchored just at knee height.⁣⁣ As the athlete completes the squat pattern (vertically loaded) there is a secondary direction of resistance coming horizontally, that the athlete has to overcome to fully straighten the knee.⁣⁣ This obviously increases the overall muscular demands of the exercise but also reall
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Been getting a few questions about this exercise - we call it squat with TKE (terminal knee extension)⁣⁣. Used with either a goblet squat or double kettlebell front squat - we add two bands anchored just at knee height.⁣⁣ As the athlete completes the squat pattern (vertically loaded) there is a secondary direction of resistance coming horizontally, that the athlete has to overcome to fully straighten the knee.⁣⁣ This obviously increases the overall muscular demands of the exercise but also reall
3.5K viewsOct 23, 2023
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Unilateral horizontal pull - isometric hold Posterior chain isometric hold Rotational core stability being challenged (unilateral hold and offset loading). Using a light dumbbell to challenge the core (can you stabilize the core while the extremities are moving?). @sweett_02 can DB incline press 50lbs each arm. We're using 10lbs here. This is part of our "return to play " program - recovering from ankle, shin and collarbone breaks this year. | Alwyn Cosgrove
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Unilateral horizontal pull - isometric hold Posterior chain isometric hold Rotational core stability being challenged (unilateral hold and offset loading). Using a light dumbbell to challenge the core (can you stabilize the core while the extremities are moving?). @sweett_02 can DB incline press 50lbs each arm. We're using 10lbs here. This is part of our "return to play " program - recovering from ankle, shin and collarbone breaks this year. | Alwyn Cosgrove
116.6K viewsJun 9, 2023
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Another snapshot of what a full training session looks like. A couple of exercises are missing but you'll get the overall idea.Sport is ninja warrior/short course OCR | Alwyn Cosgrove
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Another snapshot of what a full training session looks like. A couple of exercises are missing but you'll get the overall idea.Sport is ninja warrior/short course OCR | Alwyn Cosgrove
13.2K viewsJul 24, 2023
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Progressions of the TRX iso-hold with press⁣ ⁣ 1)Unilateral horizontal pull - isometric hold ⁣ Posterior chain isometric hold ⁣ Rotational core stability being challenged (unilateral hold and offset loading)⁣ Using a light dumbbell to challenge the core (can you stabilize the core while the extremities are moving?)⁣ ⁣ 2) We add a row to the movement (no longer isometric) which obviously increases the upper back demand but also brings in an increased rotational core stability challenge | Alwyn Co
1.6M viewsAug 12, 2023
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Cable lift with step up.The cable lift is a PNF pattern targeting the core in an extension movement. We start in tall kneeling (both knees down), move to half kneeling and then standing in a split stance. These progressions are all considered dynamic upper, and static lower. This version with the step up, is dynamic for both. We categorize this at @resultsfitnessscv as "integrated core". We also start with the bar, progress to a straight rope (two arms against one core) before using the split ha
2K viewsOct 30, 2023
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Medicine ball drop pass.Key is to reverse direction quickly. Ball is around 5-10% of bodyweight. Weight of the ball isn't as important as the speed of the reversal. We program this PRIOR to upper body pressing, or paired with pressing in a complex phase. | Alwyn Cosgrove
14.8K viewsOct 25, 2023
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Half kneeling cable chop with bar This is a diagonal pattern that helps develop trunk and lower body stability and a little bit of upper body strength. We introduce this exercise in tall kneeling first, and we have a clear pause between the pull and push actions, before integrating them into a continuous chop. We can then progress to a split stance position and eventually stepping on to a box. #coretraining | Alwyn Cosgrove
1.7K viewsJan 10, 2024
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Front foot elevated offset split squat.⁣⁣ Full range of motion involves touching the rear knee to the floor each rep.⁣⁣ The offset load changes my center of gravity down and to my left, thus adding a lateral core stability challenge to the movement (essentially a dynamic side plank). ⁣⁣ You can see my opposite arm outstretched which does counteract that slightly. Bringing your opposite arm in closer to your torso will increase the core stability demands but can limit your loading.⁣ You can incre
2.2K viewsNov 2, 2023
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1/2 kneeling cable rows.⁣⁣In this position, the quads are stretched and the hamstrings are short, so neither can provide optimal stability.⁣⁣ Stability in this position can only come from the core and glute firing properly.⁣⁣ So while this is definitely an upper body pulling exercise, the position, and the rotational loading, definitely qualifies this movement as a "core stability" exercise.⁣⁣ #coretraining ⁣#resultsmethod⁣#rfmethod | Alwyn Cosgrove
1.2K viewsOct 31, 2023
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Single leg RDL and DB Row combo.I’m doing a supported version of this exercise, which is where we start before progressing to unsupported. The key thing is to use a version which challenges your clients/athletes but doesn’t turn the exercise into a balance challenge where the loads lifted get compromised too much.Couple of things that might not be apparent upon first looking at the video: firstly the end range of the RDL is held for longer than usual (due to the row being performed at the midpoi
2K viewsNov 22, 2023
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Day two of the program Moving into lateral (zig-zag) hops to test the frontal plane stability Med ball throw is still rotational and landing on one leg, but using a downward throw instead of horizontal | Alwyn Cosgrove
379.7K viewsJun 24, 2023
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Couple of fulcrum press variations here (sometimes called the landmine)⁣⁣We've been using these in our "return to play" phase with this athlete (coming back from a broken collarbone AND ankle break)⁣⁣First variation is a push press. ⁣Legs drive the load, finish with legs straight.⁣Cues are dip and drive.⁣⁣Second version is a split jerk from parallel stance.⁣Same starting position but we drop down before full extension and catch in a split stance.⁣⁣Third progression is a split jerk from a split s
111K viewsJun 13, 2023
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Here's the basic version of the drill posted last week: Three hurdle drill Lateral speed and stability | Alwyn Cosgrove
2.4K viewsOct 4, 2023
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A progression from the Copenhagen side plank.We add what we call DVRT leg threading. This combination helps build our core three dimensionally and focuses on stability and strength at the same time. Additionally, transitioning from one position to another is a great way to build movement and strength at the same time. As usual - this is a PROGRESSION - master side plank, Copenhagen side plank and the leg threading movement separately before linking them.(This is the part where everyone ignores t
2.3K viewsDec 6, 2023
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This is another snapshot into a "return to comp" workout. The athlete (@sweett_02) is coming back from an ankle and a collarbone fracture. Our goals with these two movements is to focus on receiving force through the ankle joint and being able to "stabilize" and stick the landing. Exercises are linear hop and stick with countermovement, paired with one arm perpendicular med ball throw to one foot landing. This is earlier in the workout than the RDL switch posted last week. | Alwyn Cosgrove
48.2K viewsJun 1, 2023
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Snapshot of some of this weeks training | Alwyn Cosgrove
2.9K viewsSep 13, 2023
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Some split stance plyo progressions ⁣Stayed with each exercise for 3-4 weeks before progressing.⁣ ⁣1) RFE split squat hop⁣ 2) Split squat jump (switch in air) with med ball chop⁣ 3) Split squat jump with full cycle in air | Alwyn Cosgrove
246.9K viewsSep 2, 2023
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I've been sharing some clips of different exercises recently but thought it might be useful to see a whole sessionIn this phase athlete (@sweett_02 ) is returning to competition after two injuries. This is a late stage rehab program/early comp prep program. Sport is ninja warrior/ocr 🎞️: @abbysmedia | Alwyn Cosgrove
300.4K viewsJul 18, 2023
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This is a concept that I learned from @brettjonessfg. ⁣⁣You take for example 3 exercises, and are going to do two reps on the first one, and one rep on both the others.⁣⁣Then during the second circuit the set of two "travels" to the second exercise ⁣⁣And on the third circuit, it moves to the last exercise ⁣⁣In this example I did clean, press, squat ⁣⁣Circuit one: Two cleans, one press, one squat ⁣⁣Circuit two: One clean, two presses, one squat ⁣⁣Circuit three: One clean, one press, two squats ⁣⁣
4.5K viewsJul 6, 2023
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Had a couple visitors in town this week so we revisited the OCR metcon we used as a fitness test prior to the World Obstacle Championships this summer. 🎞️ : @la_amazona.pr | Alwyn Cosgrove
6.6K viewsNov 4, 2023
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Split cleans : This fits into our power category. Loads are a little lighter than with a traditional power clean, but there's an additional challenge with catching in a split stance. Just under ten weeks out from OCR World Championships... | Alwyn Cosgrove
5.2K viewsJul 12, 2023
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Here's a "loaded cardio" circuit to try: 10 two handed swings 5 one handed swings each side 5 cleans each side 10 push ups Rest a few seconds between each exercise, and 30-60s between each round. Do 5-10 rounds or an AMRAP (as many rounds as possible) in a fixed time period. Don't go too light with this, but also don't turn it into a strength session. The goal is cardio. Sweet spot for me is a 24-28kg kettlebell #loadedcardio #metabolicconditioning | Alwyn Cosgrove
5.1K viewsJun 25, 2023
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Side planks with row combo.⁣⁣ One of the purposes of the core is NOT just to hold a position, but to stabilize the spine while the extremities are moving and producing or receiving force.⁣⁣This is a great exercise to develop that quality.⁣ | Alwyn Cosgrove
3.9K viewsJun 2, 2023
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Old School Strength Training for New School Gains | Alwyn Cosgrove
3.1K viewsDec 20, 2021
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This cone stack drill I learned from @leetaft.It's extremely versatile - you can use it as an assessment tool, a speed/reaction drill, or a speed endurance/conditioning drill.And you can straight up make it a race!In this example - I adjusted the distances and have two different levels of athlete competing against each other (athlete closest to the camera has about a two foot shorter distance.Also @sweett_02 doesn't understand the "stack" part of the drill 😂 | Alwyn Cosgrove
15K viewsDec 12, 2023
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Some of this weeks training from the AM crew | Alwyn Cosgrove
1.1K viewsDec 9, 2023
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