Black Sheep Strength and Athletic Performance

"Two types of people. Those who have back problems and those who are gonna have back problems. So f**k you're gonna."
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That's my script. Has been for over a decade. Everyone's first day is a leg day with me. During that session that get introduced to the Reverse Hyper. When they do they are assigned it with zero weight added. They learn how to contract, isolate, and feel where their back needs work. From there we begin to rebuild. Then their long, love-hate relationship with this exercise begins.

It's has been a staple, a redundancy at . It's not fun, neither is flossing but you still have to do it. Back pain is a literal prison. You do not need to stay there. Find you a facility that can bring you to a state of stability and you will understand why they are worth their price and then some.
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Contrast Method

Definition:
Contrast training = pairing a strength movement with an explosive movement back-to-back.

How it works
👉Heavy or fast strength exercise
(squat, belt squat, trap bar, etc.)
👉Immediately followed by explosive movement
(jumps, sprints, throws, plyos)
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Why it works

The first movement primes the nervous system
🔥 Your body is “turned on”

The second movement uses that readiness
🔥 More speed, more power

This effect is called Post-Activation Potentiation (PAP)
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For Flag Football 🏈
➡️ Faster cuts
➡️ More explosive first step

For Hurdlers 🏃‍♂️
➡️ Better ground contact
➡️ More reactive pop over hurdles
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20 weeks pregnant and still training strong 💪

🔹 Belt Squats – lower body strength without loading the spine
🔹 Split Squats – balance, hip stability, single-leg strength
🔹 Russian KB Swings – glutes, hamstrings, hinge pattern
🔹 Reverse Sled Pull + Single Arm Carry – leg strength + core stability

A good coach treats pregnancy like an event with predictable change. It’s our job to prepare for them and help counteract them through smart training.

Next time your in the gym try this superset on a back day!
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