olympia-performance

Eight Stations. One Run. No Mercy. The ONE-RUN HYROX Race Event Coming to Olympia Performance

Thu, 02 Apr 2026 00:13:46 GMT

Back in February, Olympia Performance hosted its first-ever NO-RUN HYROX PRO event, and the response was something the team hadn't fully anticipated. Athletes came ready to work. They left with something harder to quantify: a benchmark, a community moment, and a clear picture of where their functional fitness actually stands.

That event filled its spots. Athletes competed across all five divisions. Cash prizes were on the line. And when it was over, the question wasn't whether to do it again; it was how to make the next one even better.

The answer is the ONE-RUN HYROX Race Event , taking place on Sunday, May 24, 2026, at Olympia Performance in Kirkland on the West Island of Montreal.

The same eight brutal stations & competition format. This time with one significant addition: a 1 km all-out run to finish. If the NO-RUN format tested pure strength and muscular endurance, the ONE-RUN format tests something more complete and considerably more unforgiving.

What Made the NO-RUN HYROX PRO Event Work

Before getting into what's new, it's worth understanding why the February event landed the way it did, because the ONE-RUN format was built directly from that foundation.

Traditional HYROX races alternate eight functional workout stations with eight 1km runs, a total of 8km of running alongside the full station workload. It's an exceptional test of hybrid fitness. But it's also one that tilts decisively toward endurance athletes. Strong, powerful athletes who don't log high running mileage often find that running becomes the limiting factor long before their muscular capacity gives out.

The NO-RUN HYROX PRO format removed the runs entirely and placed all eight stations back-to-back. No recovery between stations. No aerobic reset. Just consecutive functional work, at full HYROX weights and distances, until it's done. For strength athletes, powerlifters, CrossFit athletes, and anyone who trains for functional output rather than running economy, it was a more honest measure of what they'd actually built.

Athletes showed up, competed hard, and walked away with a result that meant something. That's what Olympia Performance set out to create, and it's precisely what the ONE-RUN event builds on.

The ONE-RUN Format: What Changes, and Why It Matters

The ONE-RUN HYROX format keeps everything that made February's event work and adds one element that changes the race entirely.

You still complete all eight stations, in order, at full HYROX weights and distances. There are still no runs between stations. But at the end, after you've pushed 445lbs of sled, pulled 337lbs back, rowed 1,000 metres, covered 80 metres of burpee broad jumps, carried heavy kettlebells for 200 metres, lunged 100 metres with a sandbag on your back, and thrown 100 wall balls, you run 1km to the finish.

That final kilometre is where the race is won or lost.

Running on fresh legs is a skill. Running on legs that have just completed the eight most demanding functional stations in fitness competition is an entirely different kind of challenge. Pacing through the stations becomes strategic. Holding back at the right moments becomes critical. And crossing that finish line after a full-effort final run, on a body that has nothing left to give, is the kind of result that actually tells you something about where you stand.

The Eight Stations — In Full

1. SkiErg — 1,000m

A full-body pull that demands lat strength, core stability, and the kind of sustained output that punishes anyone who sprints the opening metres. The SkiErg sets the tone for everything that follows.

2. Sled Push — 50m

Men push 202kg (445lbs). Women push 152kg (337lbs). Two 25m lengths. Your quads, glutes, and core will know about it.

3. Sled Pull — 50m

Men pull 152kg (337lbs). Women pull 103kg (227lbs). Hand-over-hand rope pull. Your back, biceps, and grip are all in this one.

4. Burpee Broad Jump — 80m

Eighty metres of burpee followed by broad jump, repeated. Power, agility, and the mental endurance to keep going when your body starts negotiating.

5. Rowing — 1,000m

A full 1,000 metres on the erg. Upper body, lower body, coordination, and pacing — all tested simultaneously. After the sled and burpees, your legs will remind you of everything that came before.

6. Farmers Carry — 200m

Men carry 32kg per hand (70lbs). Women carry 24kg per hand (53lbs). Two hundred metres of loaded walking. Grip, posture, and mental toughness over distance.

7. Sandbag Lunges — 100m

Men carry 30kg (66lbs). Women carry 20kg (44lbs). One hundred metres of walking lunges with a loaded sandbag across your back. By this station, your legs have been working for a long time.

8. Wall Balls — 100 reps

Men throw a 9kg ball (20lbs). Women throw a 6kg ball (13lbs). One hundred squat-to-throw reps against the wall. The last station before your legs carry you through that final kilometre.

9. 1km Run — to the Finish

After everything above, you run. The goal, as the event description puts it plainly, is to manage your running pace on heavy legs to avoid blowing up before the finish line. That last kilometre is where the race gets decided.

Divisions, Cash Prizes, and How the Day Is Structured

The ONE-RUN HYROX event runs in both Open and Pro categories, with five divisions in each:

Men's Singles
Women's Singles
Men's Doubles
Women's Doubles
Mixed Doubles (competing at men's weights)

Cash prizes go to the top three finishers in each division. If you're competing to place, there's something real on the line.

Singles compete in the morning block on Sunday, May 24, 2026, from 8:00 a.m. to 12:00 p.m., for $85 per participant (+ taxes). Doubles compete in the afternoon block: 12:00 pm to 5:00 pm, at $120 per team (+ taxes).

Athletes start in waves every 5–10 minutes, and your confirmed start time arrives by email 2–3 days before race day.

The event runs mostly indoors, so the weather is irrelevant and race-day conditions are controlled.

Who This Race Is For

The ONE-RUN HYROX event is open to all athletes aged 18 and up, regardless of HYROX experience. The stations are demanding, but they're not technically complex, no Olympic lifts, no barbell cycling, no movements that require years of training to execute safely. Judges and volunteers are on the floor to help you get it right.

If you've been training consistently and want a real test of where you stand, not a subjective one, but a timed, structured, competitive one with other athletes alongside you, this is the right format. Most athletes finish in 20 to 40 minutes, though the window is wide depending on fitness level and division.

If you competed in the NO-RUN HYROX PRO event in February, the ONE-RUN format is a meaningful progression. You know the stations. You know the effort level. Now you find out what happens when a 1km run lands at the end of all of it.

Training for the Event — Starting Now

Olympia Performance runs HYROX-specific classes three times per week, designed to prepare athletes for exactly this kind of event:

Mondays, 6:00–7:00 pm
Thursdays, 6:30–7:30 pm
Saturdays, 9:30–10:30 am

Members pay $15 per class. Non-members pay a $25 drop-in fee. A 10-class pack gets you 20% off. No appointment needed — you just show up.

With ten weeks between now and May 24, that's enough time to build a meaningful base in the station movements and dial in your pacing strategy before race day. The athletes who struggled most in February were the ones who pushed too hard in the early stages and had nothing left when it mattered. The ONE-RUN format adds a final 1 km, making pacing discipline even more important.

What to Bring and What to Expect

Arrive at least 30–45 minutes before your wave. Check in at the registration table with a photo ID. Bring workout gear, running shoes with grip, hydration, and a change of clothes for after, as you will sweat. Free parking is available, and detailed instructions are provided ahead of the event.

Spots are limited. Olympia Performance caps registration deliberately to maintain a smooth, high-quality experience on race day, not to create artificial urgency, but because the space and equipment dictate what a well-run event actually requires.

Registrations are non-refundable but can be transferred to another athlete for a fee. Contact Steve at shoather@olympiaperformance.com for transfer requests or any questions about the event.

Secure Your Spot Before It Closes

The February event proved there's a real appetite for this kind of competition on the West Island, and the ONE-RUN HYROX format raises the stakes. Eight stations that will test everything you have.

One final kilometre to empty whatever's left. A competitive field across five divisions with cash prizes on the line.

If that's the kind of test you've been looking for, registration is open now. Find out what you're made of!

Why Reformer Pilates Should Be Every Hockey Player's Secret Offseason Weapon

Wed, 01 Apr 2026 20:15:18 GMT

You've spent the season bent over a stick, absorbing hits, and grinding out every shift with everything you have. Now it's the offseason, and if you're like most hockey players, you're heading straight to the squat rack.

That's not a bad instinct. But if building more quad muscle is the only thing on your offseason agenda, you're leaving serious performance gains on the table. Worse, you're setting yourself up for the same nagging injuries that slowed you down last year.

Here's what most hockey players don't hear enough: the problem isn't your strength. It's your imbalances. And the single most effective tool we've found for fixing it — in over a decade of training elite hockey players and competitive athletes — is reformer Pilates.

The Hockey Body Problem Nobody Talks About

Think about the position you're in for the majority of your on-ice time. You're crouched, hunched forward, skating in one plane of motion, generating most of your explosive power from your quads. Do that for six to nine months a year, for years on end, and your body starts to adapt in some deeply inconvenient ways.

Your hip flexors tighten. Your glutes and hamstrings become secondary movers — they're there, but your body has learned to stop relying on them. The pelvis tilts forward, and your lower core — specifically the deep stabilizing muscles around the pelvis — becomes chronically weak. Your spine stiffens in the thoracic region. And the muscles you do develop tend to be dense and bulky rather than long, elastic, and reactive.

This imbalance doesn't just limit your mobility. It directly limits your speed, shooting power, edge control, and ability to absorb contact without getting hurt. More importantly, it's the reason so many hockey players deal with hip issues, groin strains, lower back pain, and soft tissue injuries that seem to come out of nowhere.

Traditional gym work alone doesn't fix this. In numerous instances, it reinforces it.

Why Reformer Pilates — Not Just Any Pilates

You may have seen a clip of a pro player struggling through a Pilates class and laughed at how a 220-pound athlete can barely hold a position that looks easy. That reaction is actually the whole point. Those movements expose the exact muscular weaknesses and imbalances that the gym never touches.

Reformer Pilates, specifically, offers advantages that mat Pilates and even yoga don't fully replicate for hockey players.

The reformer machine uses a spring-loaded carriage system that adds resistance while demanding precise control. This means you're not just stretching; you're building functional strength through a full range of motion, under load. That's a critical distinction. Yoga and static stretching can temporarily improve flexibility, but those gains often disappear the moment you put your body back under athletic stress. Reformer Pilates creates lasting changes in muscle length, strength, and coordination simultaneously.

For a hockey player, that combination is everything.

A quick note while we're on the topic →

Everything we're walking through in this post is precisely what we coach inside Athletic Lab: our 8-week small-group reformer program built for hockey players and multi-sport athletes. Four athletes per class. Real progression. No fluff. If it sounds like your kind of work, take a look at the program .

Otherwise, keep reading: there's more good stuff below.

Six Performance Benefits Reformer Pilates Delivers

1. Deep Core Strength That Transfers to the Ice

When coaches and trainers mention "core," most players immediately think crunches and planks. But your true core is far deeper than your six-pack. It includes the transverse abdominis, the pelvic floor, the multifidus along your spine, and the deep hip stabilizers.

These are the muscles that keep you upright through contact, generate rotational force in your shot, and stabilize your pelvis during every skating stride. Reformer Pilates targets these deep stabilizers directly — something traditional gym exercises largely bypass.

A big part of how it does this comes down to breathing. In Pilates, every movement is tied to a specific breath pattern: as you inhale, you draw the navel toward the spine, and as you exhale through the mouth, you actively engage the transverse abdominis to create a stable, neutral pelvis. Over time, this trains your deep core to fire automatically — not just during controlled exercises, but during the chaotic, high-speed demands of a real game. The result is greater movement efficiency and body control in every situation on the ice.

A stronger, better-coordinated deep core means more efficient force transfer from your lower body to your upper body — a harder shot, better balance in battles along the boards, and less energy wasted stabilizing yourself on every single stride.

2. Hip Mobility and Pelvic Control

Your hips are the engine of your skating stride. When your hip flexors are locked up and your glutes aren't firing properly, your stride shortens, your edge control suffers, and your body compensates in ways that eventually cause injury.

Reformer Pilates systematically opens the hips and restores proper pelvic alignment. Exercises on the reformer work through the full range of hip motion — flexion, extension, internal and external rotation — while reinforcing the muscular control to actually use that range in athletic movement. This isn't just passive stretching. Your hips learn to move through a full range under resistance, which is precisely what skating demands.

Players who commit to reformer Pilates during the offseason consistently report that their first skates back on the ice feel different: more fluid, more powerful, more controlled.

3. Anti-Rotation Strength for Shooting and Contact

One of the most overlooked qualities in hockey-specific training is anti-rotation: your ability to resist unwanted twisting forces through your spine and core. This matters in every checking situation, every shot under pressure, and every moment you're fighting for position in the corners.

The reformer's resistance creates constant demand for spinal stability. Many exercises require you to resist rotation while one side of your body moves independently, developing the asymmetrical strength that hockey actually demands. This doesn't just make you more durable; it also makes your movements more precise and powerful because energy no longer leaks out through an unstable spine.

4. Reactivated Hamstrings and Glutes

One of the most common findings in our assessments of hockey players at the start of the offseason is gluteal inhibition. The muscles are there, often well-developed from gym work, but they're not firing at the right time or contributing properly during skating and explosive movements.

Reformer Pilates addresses this directly. Footwork exercises on the carriage, bridging variations, and leg press movements on the reformer all require the hamstrings and glutes to work as primary movers, not passengers. Over time, this rewires the neuromuscular patterns that heavy quad-dominant training has built up, restoring the balanced force production your stride needs.

5. Flexibility That Sticks

Hockey players tend to fall into one of two camps: those who skip flexibility work entirely, and those who do yoga religiously but find it doesn't carry over when they're back on the ice.

The reason yoga often falls short for hockey players is that static stretching temporarily lengthens tissue but doesn't create the muscular control to use that new range in high-speed, high-force movement. Your hips might feel looser after a hot yoga class, but the moment you're skating hard, your nervous system reverts to the range it knows it can control.

Reformer Pilates builds flexibility differently — and the key is something most athletes have never trained: reflex intelligence. This is distinct from muscle memory. Where muscle memory automates movement patterns, reflex intelligence operates at the level of the nervous system, regulating how much stress can be safely placed on a muscle or tendon in real time. These neurological reflexes either relax or contract muscles as needed, which is what prevents injuries in the first place. And it's precisely at that threshold — where the nervous system is actively managing tension — that the real adaptation occurs: muscles begin strengthening and lengthening simultaneously.

By training this reflexive intelligence through reformer Pilates, your body learns to produce force at a longer muscle length, with full nervous system confidence behind it. That flexibility becomes permanent and functional. You don't just feel more mobile. You perform more mobile.

6. Injury Prevention and Faster Recovery

The stats are consistent across sports science research: a stronger, more balanced core means fewer injuries to the extremities. Ankle sprains, groin pulls, hip flexor strains, and even wrist injuries all occur at lower rates in athletes with superior core stability. Your trunk absorbs and distributes force more efficiently, taking stress off the joints at the ends of your limbs.

For players who have dealt with hip labral issues, adductor strains, or chronic lower back problems — which affect a significant percentage of professional and high-level amateur players — reformer Pilates offers something difficult to find elsewhere: a training method that builds tissue back up rather than just managing symptoms.

How to Add Reformer Pilates to Your Offseason

The good news is that reformer Pilates doesn't require you to overhaul your training schedule. For most players, two sessions per week during the offseason are enough to produce meaningful results.

I recommend starting in the early offseason when the body is deloading from the season. Work with a certified Pilates instructor, ideally one with experience training athletes or hockey players specifically, who can assess your individual imbalances and build a program around them.

Reformer Pilates integrates well with your existing gym work. Schedule sessions on lighter training days, or use them as a pre-activation routine before lower-body strength sessions. Many players also find reformer sessions valuable as an active recovery tool the day after heavy lifting.

The biggest mistake I see players make is treating it like a one-time experiment. The benefits of reformer Pilates are cumulative. A few sessions will make you more aware of your imbalances. Eight to twelve weeks of consistent work will actually fix them.

The Bottom Line

You don't get stronger on the ice just by getting bigger in the gym. The players who make the biggest performance gains in the offseason are the ones who address the underlying movement problems that the season creates: imbalances, tightness, inhibited muscles, and compensatory patterns.

Reformer Pilates is the most effective tool I've found for doing exactly that. It's not a replacement for your strength training. It's what makes your strength training actually work on the ice.

If you want to skate faster, shoot harder, stay healthier, and play at a high level for longer, start here.

Stop Reading.

Start Training.

You've seen why reformer work belongs in your offseason. Now do something with it. Athletic Lab is our 8-week reformer program built specifically for hockey players and multi-sport athletes — only 4 athletes per class, real coaching, real progression, real results.

Spots are limited, and once a class is full, it's full.

Why Athletes Are Finally Taking Core Strength Seriously — And How Reformer Pilates Delivers

Sun, 01 Feb 2026 20:47:39 GMT

In the first post of this three-part series, we explore how Reformer Pilates builds the deep core strength and structural stability that most athletic training programs miss, and why that gap is costing athletes performance. In Part 2, we examine how Pilates addresses flexibility, mobility, and injury prevention, and how it corrects movement imbalances that quietly accumulate over the course of a competitive season. With Part 3, we cover the practical side: equipment, coaching, and how to integrate Reformer Pilates into your existing training program without disrupting what's already working.

Here's something most athletes figure out the hard way: you can be strong and still be leaking force. You hit a squat PR. You clock your fastest 400m. Not only that, but you're doing everything right: the programming, the nutrition, the sleep. And then something subtle goes wrong. A hip shift under load. A technique breakdown at the tail end of a set. A recurring tightness that shows up every time you push close to your limit. You keep training through it. But it keeps coming back.

That's not a strength problem. That's a stability problem, and there's a meaningful difference.

Reformer Pilates is getting serious attention from competitive athletes; not because it's trending, and not because it's easy, but because it targets the part of physical performance that most training leaves entirely untouched: deep structural control. The kind your nervous system relies on when you're tired, loaded, or under pressure.

What "Core Strength" Actually Means for High-Performance Athletes

Every athlete has heard the word "core" until it's nearly lost all meaning. And most have trained it: crunches, planks, cable rotations, GHD sit-ups. But those movements primarily target the outer layer of your abdominal system: the rectus abdominis, the obliques. The muscles you can see.

Below and around those surface muscles is an entirely different system, and this is where performance lives or dies.

Your transverse abdominis acts like an internal corset, wrapping around your spine to stabilize your trunk before your limbs even begin to move. Your multifidus keeps individual vertebrae from buckling under load. Your pelvic floor and diaphragm work in concert with all of it to create intra-abdominal pressure: the natural hydraulic system that protects your spine when you're putting real demand through your body.

When these deep stabilizers are undertrained or out of sync, your bigger prime movers compensate. They do more work than they're designed for. Over time, that compensation creates a load where it doesn't belong, and eventually, something gives.

Your Core Is a Transmission System, Not a Six-Pack Factory

Think about the way force actually moves through your body. A sprinter pushes off the ground. A thrower coils and releases. A lifter drives from the floor and stands up under load. In every one of those scenarios, power generated in the lower body has to travel through the trunk to reach the upper body, and vice versa. That transfer doesn't happen in a vacuum. It runs through your core.

If that transmission system has a weak link, such as a vertebra that loses neutral, a pelvis that shifts, a trunk that rotates when it shouldn't: energy leaks . What was intended to become a force becomes a compensatory movement instead. You get less output for the same input, and the wrong structures absorb the difference.

This is why elite athletes across disciplines — powerlifters, sprinters, tennis players, hockey players — now incorporate deep stability work into their programs. Not to look better, but to move better. Specifically, to move better when it counts: under load, under fatigue, and under competitive pressure.

Why Reformer Pilates Trains Core Differently

Most conventional core training involves high-intensity, often ballistic movements. You're loading the system dynamically and pushing it hard. That has value, but it tends to train the global movers rather than the local stabilizers. The deep system gets bypassed because the outer system can dominate most movements through sheer force.

Reformer Pilates slows the system down and demands precision. Movements are performed with deliberate tempo, directed breath, and a constant emphasis on spinal and pelvic position. Because there's no option to muscle through, the Reformer's spring resistance and moving carriage reveal exactly where your control breaks down, you're forced to recruit the deep stabilizers instead.

Here's what that looks like in practice:

Deep activation cues: Breath and specific engagement patterns are used to initiate transverse abdominis recruitment before movement begins — the same firing sequence your nervous system needs in a heavy deadlift or sprint drive.
Prolonged time under tension: Slow, controlled movement creates sustained demand on the postural system, building endurance in the stabilizers rather than peak power in the movers.
Multi-directional load: Pilates works the core through rotation, lateral flexion, extension, and anti-movement — mirroring the unpredictable, multi-planar demands of real sport, not just the linear patterns of the weight room.
Neuromuscular re-patterning: By consistently pairing breath with movement and position, Pilates rewires how your nervous system initiates stability — so that control becomes automatic under load, rather than something you have to think about.

What This Looks Like Across Different Sports

Core integrity isn't a generic concept. It shows up differently depending on what your sport demands, and the gaps are just as sport-specific.

In sprinting and track, the core's job is to prevent pelvic rotation and energy loss between foot strikes. When deep stability is compromised, that rotation increases, and forward propulsion suffers, even if the athlete's legs are generating plenty of power.

In weightlifting and powerlifting, the trunk must maintain a rigid, pressurized column under maximal axial load. Bracing technique matters enormously here, and Pilates trains the breath-to-brace sequence that underpins it, without the spinal loading of an actual lift.

In rotational sports like tennis, golf, and throwing, the core has to generate torque, transfer it, and then resist the return force, all in fractions of a second. Pilates develops that capacity through controlled spinal articulation and rotational sequencing, with an emphasis on cleanly separating shoulder movement from hip movement.

In field and court sports, the ability to decelerate, change direction, and absorb impact safely depends entirely on core control arriving before the limbs do. Without that reflex, joints take the load instead. That's where ankle sprains, knee issues, and low back flare-ups originate.

The Posture and Balance Dividend

When your deep core is undertrained, the rest of your body compensates in predictable ways. Shoulders roll forward. The pelvis tips anteriorly. The thoracic spine stiffens. The neck tightens. None of these are isolated posture problems; they're all signals that the structural foundation isn't holding.

Pilates retrains that foundation. Not cosmetically, but functionally. Athletes who integrate regular Reformer work tend to notice improved alignment under fatigue, more symmetrical output from both sides of the body, and fewer chronic holding patterns that mask deeper dysfunction.

Balance, particularly in unilateral positions, also improves significantly. Because Pilates frequently isolates one side of the body at a time, it highlights asymmetries early and provides a controlled environment to close those gaps before they become performance limits or injury risk factors.

The Honest Case for Adding This to Your Program

Reformer Pilates won't make you gasp or leave a puddle on the floor. That's not a downside, it's precisely the point. The goal isn't to put more load on your nervous system. It's to include more precision with the system you've already built.

One to two sessions per week fit cleanly into most training programs without competing with strength or conditioning output. In the off-season, it builds a cleaner structural foundation to load onto. In-season, it maintains joint control, postural alignment, and stability patterning when competitive volume is at its peak.

You've already got the drive and the capacity. The question is whether you're giving your body the deep structural support to convert that capacity into clean, efficient, durable output.

That's what Reformer Pilates builds. And it's what most programs skip entirely.

Ready to Train the Part of Your Performance That Most Programs Skip?

At Olympia Performance on the West Island of Montreal, our Reformer Pilates sessions are built specifically for athletes — focused on the deep stability, precise movement control, and structural strength that show up when it matters most.

Book your first class and find out exactly where your foundation stands.

Pair Opposing Muscle Groups to Maximize Your Training Efficiency

Fri, 13 Sep 2024 15:25:58 GMT

Pairing opposing muscle groups in a training session means alternating exercises that target opposite sides of the body (front vs. back). For example, pair a squat (quadriceps exercise) with a hamstring curl (hamstring exercise) and alternate between the two until all sets are completed.

This is a very effective way of training for three primary reasons:

Greater Recovery Time

To progress in the gym, you must strive to use heavier weights over time. For this to occur, you need to allow a muscle enough recovery time between sets (~2-4 minutes) so it can push through as the weight increases. Therefore, rather than doing a set of squats every minute, including a hamstring curl, this allows a longer recovery period before training the quads again.

More Work Done in Less Time

Small caveat to point 1… If you take long rest periods between sets of each exercise, the training session will be too long (>1hr). By pairing an exercise that targets the opposing side of the body, you can get MORE work done in less time without compromising your performance during the sets. For example, you do a set of squats, rest for 60 seconds, perform a set of hamstring curls, rest for another 60 seconds, and return to the squats. You still had roughly a 3-minute break between sets of squats, and the total amount of work you’ll be able to complete in over 45-60 minutes will be more significant than if you had taken a complete 3-minute break between each set.

Create Stable and Strong Joints

Finally, many joint issues (e.g. tendonitis) occur due to the overuse of a specific muscle and the lack of strength of the opposing muscle. By pairing two exercises that work on either side of a joint, you’re ensuring a greater strength balance around the joints and thus minimizing the risk of developing joint pains.

If you have trouble thinking about which muscle groups to pair, start by pairing an exercise that works the FRONT of the body with an exercise that works the same area but in the BACK of the body. Here are the most common muscle group pairings:

Quadriceps + Hamstrings
Chest + Back
Abs + Low Back
Biceps + Triceps

Don't hesitate to ask Coach Max for a more detailed explanation or other examples.

Ready to take your training to the next level?

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