Chelsea Brown, CPT

is an old favorite of mine that is a true when done correctly!

My personal preference is to get super low and slow down the motion to really engage my and (don’t forget to engage that , too!)


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It’s Monday again... which means it’s also people!


Chest used to be my least favorite day in my split, but it has quickly become a favorite as my form and understanding of the major and accessory lifts has improved.


This is an “around the world” that hits not only , but also and . Great accessory movement!


Start off laying flat on a bench with a dumbbell or plate in each hand. Hands start next to your thighs with palms facing up. Keeping your arms parallel to the ground, circle the dumbbells up to meet over your head and then return to the starting position. Remember, slow and controlled, core engaged!



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The Hack Squat RDL is definitely my thanks to 😍 These burn my hamstrings and glutes up! Every! Time!

In this shot, I have 90lbs on each side in my max set (a warm up and 3 working sets of 10 before.

They aren’t perfect. I’m still working on my form and making sure that I have the mind to muscle connection down. It’s my favorite part of this fitness ride - everyone, including a coach/trainer, is still grinding, still learning. The best of the best are constantly looking, listening, learning, and applying.

Tip? Make sure to work up to weight in these, protect your neck, and keep a slight bend in your knees.