Two Exercises to Do Before You Leave

Let’s be honest. There is a window of about ten to fifteen minutes before and after class that could be filled with something small and powerful at the gym. Is it stretching? Is it a rehab exercise? I’ll give you two easy exercises and it could change your life forever. 

Without adding any time to your day, sneaking in these two exercises can change your training game by supplementing what you’re already doing. 

  1. GHD Hip Extension. This is a beautiful way to get a hip hinging strength builder of the back side of your body without loading the spine. This also means you don’t need to be very warm or well rested to do it. Three sets of 8-12 reps will have you prehabbing your back, getting you supplemental glute and hamstring strength, and increasing your posterior chain work volume without loading the spine.
  2. Single Arm Bent Rows. With just a dumbbell and a good attitude, you can keep your shoulders healthy and get stronger at the same time. For most movers, there’s almost always a deficit in the area of horizontal pulling, so shoulders often lack critical balance and upper back support. Adding three sets of 8-12 reps on each side would do wonders. 

The idea with this message is to keep is simple, accessible, and have a large return for your extra effort. These two exercises are just that and you almost can’t do them too much. Give it a shot!


Logan Gelbrich  


8/19/19 WOD

Find a Heavy Odd Object Load…


Then, AMRAP 

Max Loads (50%)



Minute 1: 10 Toes-to-Bar

Minute 2: 15 Push Ups

Minute 3: 30 Double Unders