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Active Straight Leg Raise – Performing and Scoring the FMS

Although getting FMS certified is the best way to learn the  active straight leg raise and the FMS, we understand that some people want to learn more about it before making the commitment.  With this series we will show you each movement on the Functional Movement Screen so that you have an idea of how the Functional Movement Screen is done.  If you want more information on the FMS check out or

With our first installment of Performing and Scoring the Functional Movement Screen we have the Active Straight Leg Raise. 

The active straight leg raise is the first movement that needs to be corrected on the FMS movement hierarchy so this is where we will start.

Each week we will release a new video with each movement on the screen, followed by a series of how to red light movements based on the FMS, and corrective stategies to get your clients from Red Light exercises to Green Light exercises, this will be HUGE for people that are want to use, or are currently using , the Functional Movement Screen.

So stay tuned for much more info an how to use the FMS, and how to incorporate the results into your small and large group training. This is something that we are truly passionate about, and love to teach to others.

If you want more information right now, we recommend two great resources.

To learn more about the Functional Movement Systems philosophies check out

If you want to learn specifically about how to incorporate the FMS into your group training systems, we have created a product based around how to get you to do just that in 7 days or less! Check it out by click the link.

The FMS is the best way to make sure you are training your groups smart, and by using it you are helping get the industry on the same page as to what to look for in movement patterns.

Let us know if you have questions about the active straight leg raise, the FMS or Smart Group Training, we are here to help!

Half Kneeling Position – Perfect Setup

Some of my favorite exercises are performed in the half kneeling position.  Exercises such as chops, lifts, paloff presses, overhead presses, rows, etc are a great way to stabilize the hips and challenge the core while doing traditional strength training lifts.

The problem is that most people could get so much more out of lifts in half kneeling position if more detail was paid to the setup.  Unfortunately most people never incorporate half kneeling position lifts into their programs because they don’t understand the benefits because they have never really felt the benefits for themselves.  Lets talk about a few tips to easily get into perfect half kneeling position.

Half Kneeling Kettlebell LIft
Half Kneeling Kettlebell Lift

90/90 Half Kneeling Setup – Proper setup is crucial to get all of the benefits from the half kneeling position. The key to setup is to make sure that the down leg is bearing as much of your weight as possible.  It should be as though you are standing on one knee but the front foot is just a kickstand to help you balance. Do this by aligning your down knee directly under the hip and your down foot directly under the front knee.

Get Tall – Get as tall as possible while in the half kneeling position with out bending backwards.  You want to have good lumbar, thoracic, and cervical posture, and maintain that posture throughout your lifts.

Square the Hips – I often see people open the hips when in the half kneeling position.  Make sure both ASIS are pointing forward.

Lift Your Foot Three Times to Ensure Good Setup – If your not in good position, sometimes lifting the front foot off of the ground very slightly can help get you centered on your hip and back leg. I have my clients check their position by lifting the front foot three times every few reps to make sure they are not sliding out of position as they complete the lift.  This almost always works like a charm, and a great tip for program design clients that are not always under your supervision.

Now that you know how to hone in your half kneeling position, go ahead and try out a few presses or chops and maintain that tall perfect posture throughout the entire set.  You will know you are in good position when you feel your hips and core lighting up to stabilize you.


Smart Group Training Is Blowing Up So Lets Get Rid of These Training Ropes Clearance Sale

Training Ropes – Clearance Sale

We know having multiple streams of income is a major part of being successful in business. With Thunder Ropes we saw a great opportunity to get trainers ropes for cheap and increase our bottom line at the same time.  Thunder Ropes are a great product and a good business for us, but with the rapid rise in popularity of Smart Group Training we have decided to focus on quality over quantity.

The fact is, the business of training ropes takes time, and we want to spend our time educating ourselves and spreading that knowledge with you, not worrying about ropes.

This is great for you, because we want to get rid of the ropes that we have, and we want to get rid of them fast.  This means that we are having a Smart Group Training is Blowing Up So Lets Get Rid of these Training Ropes Clearance Sale!!

I can assure you that you will NEVER get training ropes this cheap again!  Grab them before they are gone!  Check out for more information.

USE COUPON CODE: 30PERCENTROPES to receive a 30% discount!!!