“Dogs are forever in the push-up position” -Mitch Hedberg   It seems like over the years body weight exercises, like the push-up and inverted row, have lost some of the fervor they once had.  A decrease in popularity doesn’t mean a decrease in relevance though. In fact, those two exercises are a staple in most...Read More

“Life has it’s ups and downs. We call them squats.” -Anonymous   Last week I wrote about arguably the most important movement pattern to learn, the hip hinge. Another valuable movement pattern is the squat, and for similar reasons as to the hip hinge. We not only squat to accomplish some daily tasks (sitting down...Read More

What is a hip hinge? Why does everyone at BSP NOVA learn to hip hinge, and why is it useful? How many licks does it take to get to the center of a Tootsie Pop? The answers to those questions and more will be provided in this blog (okay, not the Tootsie Pop one). The...Read More

Controlled Articular Rotations (CARs) became popularized through the Functional Range Conditioning (FRC) system and they are something we use in one way or another in most of our client’s programs. In general, we program hip and shoulder CARs most often, but we do occasionally program other variations, such as ankle, eye (huh?) and ear CARs...Read More

The hip hinge is one of the most fundamental human movements we teach at BSP NOVA, and we utilize it in many ways. We perform a hip hinge when we deadlift, jump, bent over row, or pose in a Hooters outfit (sorry Greg). A properly performed hip hinge allows us to use our hips to...Read More

If a muscle is tight, we stretch it out, right?  After all, stretching is supposed to help.  So, wouldn’t it make sense that it should get better with said stretching?  And if stretching isn’t helping, then what actually will?   Stretching can feel pretty good at times, and often give us a feeling of relief. ...Read More

Last week, in preparation for our Kettlebell Strength Classes that start September 6th, we held a kettlebell swing clinic at Beyond Strength Performance NOVA. We walked the attendees—some were current BSP NOVA Clients, others were new comers—through all the steps it takes to do a successful, safe kettlebell swing.   If you couldn’t make it,...Read More

This week’s video blog goes over the reverse lunge, using basic principles that transfer to every variation of the lunge. Be sure to check out tomorrow’s Technique Tuesday post to peep a whole lot of lunge variatons- ya know, if that’s your thing… Then, as always, we have an inside look at some of the...Read More

This week’s video goes over the single leg RDL with the landmine.  After the lesson we jump into a little training footage before showing off the bowling skills of our BSP NOVA members, from this weekend’s event at Bowl America!Read More

Easily the most lighthearted video blog we’ve ever done, but the footage of Tyler Stevenson could cheer up ANYONE—I dare you to watch and not smile/laugh/feel great… This week’s video also goes over the inverted row, simplifying the movement and providing some information that will carry over into all of your rowing variations. Enjoy! Ready...Read More