Coalition Strength & Conditioning

Same lifts. Different body weights. Fair competition.

Accessory Work | Save this one

KB Front Rack Carry
Build core stability, upper-body strength & postural control. Keep elbows tucked, wrists neutral, ribs stacked over hips, and core braced. Walk tall with controlled steps.

Short Lever Copenhagen Plank
Strengthen the adductors, hips & core. Press the top knee into the bench, lift the hips, brace the core, and keep hips stacked without sagging or rotating.

Alternating DB Curls
Build biceps strength & control. Keep elbows close to your sides, curl toward the shoulder, squeeze at the top, and lower with control.

Prone Y to Hips
Build upper-back strength & scapular control. Start in a “Y,” keep arms straight, and pull them toward the hips while squeezing the shoulder blades down and together.

Elbow Plank Rollout on Rings
Challenge core & shoulder stability. With feet in the rings, brace the core and glutes, then slowly rock forward and back while maintaining a strong plank.

Bilateral Hip Extension
Strengthen the glutes & hamstrings. Drive through both feet, squeeze the glutes to extend the hips, and keep ribs down without arching the low back.

ISO Side Bend Hold
Build lateral core & oblique strength. Hold the weight at one side, brace hard, and keep your shoulders and hips level without letting the weight pull you sideways.

DB Overhead Tricep Extension
Build triceps strength & overhead stability. Keep elbows forward and ribs down as you lower the DB behind your head, then extend and squeeze at the top.

Happy lifting!

A huge thank you to The Strength Agenda + Tom Sroka for being official sponsors of this year’s West Town Throwdown! 💪

Podium winners will receive exclusive access to The Strength Agenda training platform—giving them the opportunity to keep learning, training, and sharpening their craft with some of the best in the game.

We’re incredibly grateful for Coach Tom and everything he does for Coalition. We’re lucky to have him in our corner!

A huge thank you to Serious Steel Fitness for being an official sponsor of this year’s West Town Throwdown!

They hooked our podium athletes up with some awesome gear for their prize bags—and we all know the right gear makes a difference.

We’re so grateful for the support and for helping make sure our athletes are getting the best of the best. Thank you for helping make this year’s Throwdown even more epic!

Big shoutout to ThiccBoi Chicago for being an official sponsor of this year’s West Town Throwdown! 💪

They’ll be on-site on game day with a tent full of merch for athletes and spectators to check out. We’re also incredibly grateful for their donation to our podium prize bags, helping us give our top finishers a little something extra for all that hard work.

Thank you, THICCBOI, for supporting the Throwdown and helping us make this year’s event even more special!