Pre-Training Activation Series
February 2026 Pre-Training
Stability You Can Feel. Strength That Transfers.
Before you move fast, press hard, or pick up weights…
Let’s get your body working together.
This month’s Pre-Training is all about helping you feel more connected, more stable, and more in control, while you're moving.
And it starts with one simple shift:
Get organized before you move.
These drills may look simple, but they’re powerful.
They help you breathe better, move smoother, and feel more grounded in your body.
What Is Pre-Training?
It’s not just a warm-up.
It’s how we build strength that lasts, by stacking posture, connecting breath, and bringing your body back into rhythm.
Every time you show up for Pre-Training, you’re:
Each of the 3 movements below comes with a short video.
Watch first. Then follow along.
Let your body feel what real strength feels like - calm, steady, and connected.
Watch & Practice These 3 Movements Before Each Session
1. Stepback Row
Build smoother, stronger pulling by using your whole body, not just your arm.
As you step back and row, the power should start from the ground - your foot, your ribs, your back—working together like a team.
What to Feel: The pull starts in your foot and flows through your core, not just your shoulder.
Focus Phrase: “Feel the pull from your foot to your back.”
Feel the Breath That Matches the Move:
Inhale before you move. Use that breath to reset and organize your posture.
Exhale as you shift back, rotate, and row - let your breath guide the movement from your foot to your ribs to your back.
2. Stepping Press
Learn how to press forward without losing balance or posture.
This one teaches you to drive power from your legs through your core, so your press feels smoother and more supported.
What to Feel: Your foot and core are helping, not just your arm.
Focus Phrase: “Press from the ground, not just your hand.”
Feel the Breath That Matches the Move:
Inhale before you move. Set your posture and feel your stance.
Exhale as you step, rotate, and press forward. Your breath leads the press and helps connect the movement from your base.
3. Anti-Rotational Lunge
Hold steady while the band tries to pull you off center.
This drill teaches control, not through force, but through calm posture and focused breath.
What to Feel: Your body staying centered, even when something’s pulling you sideways.
Focus Phrase: “Stillness is your strength.”
Feel the Breath That Matches the Move:
Inhale as you lower into the lunge, let the breath support your posture, and keep your ribs stacked.
Exhale as you drive through your front foot to stand, use that breath to connect your core and stay grounded as you rise.
Stability You Can Feel. Strength That Transfers.
Before you move fast, press hard, or pick up weights…
Let’s get your body working together.
This month’s Pre-Training is all about helping you feel more connected, more stable, and more in control, while you're moving.
And it starts with one simple shift:
Get organized before you move.
These drills may look simple, but they’re powerful.
They help you breathe better, move smoother, and feel more grounded in your body.
What Is Pre-Training?
It’s not just a warm-up.
It’s how we build strength that lasts, by stacking posture, connecting breath, and bringing your body back into rhythm.
Every time you show up for Pre-Training, you’re:
- Activating your core without bracing
- Moving with better timing and less tension
- Teaching your body to support you in real life—when you step, press, lift, or twist
Each of the 3 movements below comes with a short video.
Watch first. Then follow along.
Let your body feel what real strength feels like - calm, steady, and connected.
Watch & Practice These 3 Movements Before Each Session
1. Stepback Row
Build smoother, stronger pulling by using your whole body, not just your arm.
As you step back and row, the power should start from the ground - your foot, your ribs, your back—working together like a team.
What to Feel: The pull starts in your foot and flows through your core, not just your shoulder.
Focus Phrase: “Feel the pull from your foot to your back.”
Feel the Breath That Matches the Move:
Inhale before you move. Use that breath to reset and organize your posture.
Exhale as you shift back, rotate, and row - let your breath guide the movement from your foot to your ribs to your back.
2. Stepping Press
Learn how to press forward without losing balance or posture.
This one teaches you to drive power from your legs through your core, so your press feels smoother and more supported.
What to Feel: Your foot and core are helping, not just your arm.
Focus Phrase: “Press from the ground, not just your hand.”
Feel the Breath That Matches the Move:
Inhale before you move. Set your posture and feel your stance.
Exhale as you step, rotate, and press forward. Your breath leads the press and helps connect the movement from your base.
3. Anti-Rotational Lunge
Hold steady while the band tries to pull you off center.
This drill teaches control, not through force, but through calm posture and focused breath.
What to Feel: Your body staying centered, even when something’s pulling you sideways.
Focus Phrase: “Stillness is your strength.”
Feel the Breath That Matches the Move:
Inhale as you lower into the lunge, let the breath support your posture, and keep your ribs stacked.
Exhale as you drive through your front foot to stand, use that breath to connect your core and stay grounded as you rise.