Core Dynamix: Strength, Conditioning and Nutrition

03/04/2026

We're working on your new favorite sweatshirt(s)!!Coming soon! 🔥

Which team are you on??
1) Pink on black
2) Red White and Blue College hoodie
3) Zip Up
4) Athletic Shield hoodie 🇺🇸

03/02/2026

Big group.. great energy this Monday morning!! 🔥💪🏼

02/27/2026

Easy day today.. all it takes is a little effort. 💪🏼😀🔥

02/25/2026

Effort.

Some days your workouts feel like you're hitting a home run.. some days you wonder why you even bothered showing up..

All you can control is the effort you put in.

Consistent effort produces the results you want.

02/21/2026

5 Tips for a better (less discomfort) Squat!

1. Be sure to break at your hips to set your hips back. Rather than breaking at knees first, which puts more pressure on the knees during the squat movement.
2. Sit hips back into the squat- you can use a box or chair to help in creating a quality movement pattern by sitting back onto an object.
3. Plant feet firmly into ground. You can even "screw" your feet into the ground to create more tension. As you sit back into your squat, be sure to push knees out ⬅️➡️ to put more emphasis to your posterior chain (hamstrings and butt) - this will also take pressure off the knees.
4. Drive through your glutes (butt) and hamstrings to lift your hips up ⬆️ and forward ⬅️ from the bottom position of your squat. Try to do this rather than pushing your knees back ➡️ to get to full extension (standing tall).
5. Brace your core to allow stability in your squat movement when you add resistance. Also, your weight should be felt in the mid part of your foot and heel as you are pushing your foot into the floor to stand up tall.

02/20/2026

Cardio + Bodybuilding = BURN 🔥

Tuesday and Thursdays at 9:30am & 5:30pm!

02/19/2026

Wednesday's Fitcon workouts are always guaranteed to involve a little bit of everything! 🔥👊🏻💪🏼

02/16/2026

Monday morning... let's go! 🔥

02/14/2026

5 tips for a better pushup

1. Keep body in alignment from shoulders to ankles.

2. Make sure shoulders are stacked over your wrists - not behind wrists. This pushes your hips up and back.

3. Hands outside shoulder width apart-Narrow hand placement will put more emphasis on the triceps muscles and take the focus away from the chest muscles.

4. Don't let your hips drop when the movement gets challenging. Keep a solid plank position throughout.

5. Scale back to using an elevated surface if doing pushups from the floor are too challenging... for right now. Or go from your knees, but be sure to keep your knees as the pivot point- not your hips.💪🏼

02/11/2026

02/08/2026

5 TIPS FOR A BETTER KETTLEBELL SWING 💪🏼

1. Focus on a great hip hinge, back flat, core stays braced.
2. Be sure to drive forward through your hamstrings and glutes to explosively push your hips forward to create the swing.
3. Let the momentum move the kettlebell in an arc. The momentum on the way down will help you set your hips back into the next rep.
4. Finish the swing tall, braced - hips, knees extended without over extending- which can create too much tension in the lower back.
5. Let your legs and core do all the work. Your arms are just holding the KB. The goal is not to lift with your upper body- that can create too much tension in the lower back as well.

Now let's get swinging! 👊🏻🔥