by Sean Nichols | Aug 8, 2026 | Blog
Ali & Sean show you how to level up your balance, mobility, and back strength with this Single-Leg Deadlift + Row combo move! 💪 This dynamic, compound exercise hits: ✅ Hamstrings & Glutes — build strength and mobility ✅ Back & Core — fight that “desk...
by Sean Nichols | Jun 28, 2026 | Blog, Core Exercises
The Plank Leg Lift Simple? Yes. Easy? Not quite. A proper plank starts with hands directly under the shoulders, lats engaged, core braced, and the body moving as one strong unit. From there, slowly lifting one leg at a time challenges far more than just your abs. This...
by Sean Nichols | Mar 20, 2026 | At Home Workouts, Blog, Core Exercises
One of the best full-body, low-impact exercises you can do anywhere: the Bird Dog Row. Performed on the floor, this movement challenges you to extend one leg back while lifting the opposite arm, forcing the body to stabilize as a single, connected system. It...
by Sean Nichols | Feb 15, 2026 | Blog, Core Exercises, Hip Flexors, Glutes & Hamstring Stretches, Home Page Content, WarmUp Exercises
Join Ali and Sean, as she demonstrates the Clamshell Opener in a Half Side Plank — a powerhouse move that targets your glutes, abductors, adductors, and core all at once! Using a mini band for added resistance, this exercise challenges stability, strengthens the hips,... 
by Sean Nichols | Jan 14, 2026 | Blog, Core Exercises
Sean breaks down a powerful Chest Press + Hip Press floor combo using just two dumbbells. This is one of the most efficient ways to build strength and undo the damage of sitting all day. ✅ Hip Press — strengthens the glutes while stretching tight hip flexors ✅ Chest... 