Xtras Fitness & Wellness

Putting in the work, refining the craft, and having a little fun while doing it. 😂💪🏾

Some days we’re dialed in. Some days we’re laughing between sets. Most days it’s a little bit of both.

That’s training.

We put in the work in here so we can live better out there.

Helping People Move Better, Get Stronger, and Live Better.

— XTRAS Personal Training

A strong hip hinge starts long before you ever pick up a weight.

One of the first movement patterns I teach clients is how to find and maintain a neutral spine. Whether we’re practicing on the floor, using a dowel, or progressing to a loaded hinge, the goal is always the same: keep the spine stable while allowing movement to come from the hips.

Notice the angles in the first two slides. Although the body position changes, the relationship between the head, shoulders, spine, and pelvis remains consistent. That’s what creates an efficient hip hinge.

When those positions are maintained:
• The hips become the primary driver of the movement.
• The core provides stability instead of compensation.
• The spine stays in a safer, stronger position.
• Force is transferred more efficiently through the entire body.

The final video shows those same principles being applied during the exercise. This isn’t about lifting heavier—it’s about moving better first. Strength is built on quality movement, and quality movement begins with understanding how your body is designed to move.

Helping clients understand why they’re doing something is just as important as teaching them how to do it.

Helping People Move Better, Get Stronger, and Live Better.

— XTRAS Personal Training

One of the things I enjoy most about coaching has very little to do with the weights.

Every client brings their own story, personality, goals, and challenges into the gym. Over time, those training sessions become conversations, shared victories, plenty of laughs, and occasionally debating the latest episode of Paradise. 😂

Personal training is about more than sets and reps. It’s about building an environment where people actually enjoy showing up, trust the process, and know someone is genuinely invested in their success.

Those relationships are what make this profession so rewarding.

Thanks for another great session, B. And remember… no spoilers until everyone catches up! 📺💪

Helping People Move Better, Get Stronger, and Live Better.

Train with Purpose. Move with Confidence. Live Better.

— XTRAS Fitness & Wellness

Flashback Friday to that time and I got in the lab and turned basic exercise patterns into functional masterpieces. 👌🏽

Thank you for allowing us to take a pause from our work out for the love of innovation. ❤️ 😊

-Brogan plays professional hockey so watching him perform a single arm bent over row as if he were skating on ice immediately triggered my creativity.
We then added a front lunge. To combine the two patterns we linked them with an explosive single arm kettlebell clean to simulate first step explosion. I thought it came out brilliantly myself. 👌🏽
What do you think?

I’ll be finishing leg day off with some kettlebell lunges today! For my finishing exercise I really like to exhaust my muscles for that particular so I’ll performing 3-4 sets of 15 reps each side.

Try them and let me know what you think!