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At Home Squat Workout
HERO Videos

44 Home Leg Exercises, Minimal Equipment: Bodyweight Squat Progressions

Looking to perform leg exercises at home but don’t have access to a barbell? Below I’ve outlined 44 lower body exercises that require minimal equipment. The barbell is undoubtedly one of the most useful tools for building lower body strength. But if you’re training your legs at home and you don’t have access to a rack or a ton of weight, heavy squats and deadlifts are out of the question. The good news is that there are still plenty of great home leg exercises and squat variations you can perform with little to no equipment (and a splash of creativity). 

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Rope Flow Tips
HERO Blog

7 Essential Rope Flow Tips for Beginners and Beyond

In this video, we’re going to take a quick look at some important rope flow tips and ideas to consider if you are looking to incorporate the rope into your movement practice. I put together a rope flow tutorial a few weeks back, and since then, I’ve had quite a few questions from you guys about how to get started, what rope to use, and beyond. With that in mind, I thought I’d put together this video to help you avoid some common pitfalls, and really get the most out of your rope training. Let’s take a look. Give this

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Desk Reset - 1
HERO Videos

Desk Posture Reset

Time to hit the reset button and address that desk posture, hero. We’ve established many times that prolonged sitting isn’t ideal, but sometimes life happens. If you find you’re sat for a while, whether it’s in work, at home, or on the road, these four simple exercises will help you hit the reset button and restore function. This is a follow-along routine that you can sprinkle throughout your workday. Feel free to bookmark it to come back to anytime. Give this a share Share on facebook Share on google Share on twitter Share on linkedin FREE MOBILITY ROUTINES + RESOURCES: Unlock

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thoracic mobility routine
HERO Videos

Follow Along Thoracic Mobility Routine

The thoracic spine is an area that commonly tends to stiffen up as a result of modern day habits like sitting and swiping away on various apps. So in today’s video, we’re going to go through a simple, follow along thoracic mobility routine. We go through some basic flexion and extension, thoracic rotation, side bending and coiling.  We’re testing out a slightly different format for this video – it was more enjoyable for us to put together and I think the end result is higher quality, but I’d be interested to hear how you guys find it!  Feel free to

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Pre Run Warmup
HERO Videos

Pre Run Warmup | 10 Minute Running Warm Up Routine

Today we’re going to look at a simple pre running warm up routine to help prep the body and mind for a successful outing – at the track, on the trails, or wherever your next adventure takes you. The running experience can often go one of two ways: For some, it’s a painful death-march that can’t be over soon enough. For others, it’s a blissful form of moving meditation.  While I can’t promise enlightenment on your next 5k, one thing that I’ve found helps sway the balance towards the latter is a great pre run warm up routine. Instead of

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Home Training Setup
HERO Videos

A Minimalist Home Gym Setup & Exercise Recommendations

It appears that home training is set to become the new norm (at least for the foreseeable future), so let’s take a look at a minimalist home gym setup that’s scalable to your individual needs & budget.  While gyms are slowly reopening in some areas of the world, many people are still skeptical about returning to a crowded environment (that was arguably never the most hygienic to begin with).  When you also consider that training at home means you get to avoid traffic and pick your own playlist, chances are that membership isn’t going to be renewed anytime soon. If

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Octomoves Rope Back Shot
HERO Blog

The Hero Roundup: May 2020

So it seems like the madness and uncertainty remains, at least for the time being. The offbeat rhythm of 2020 has continued since the last roundup, with the Covid-19 pandemic still seemingly going strong, along with the recent events highlighting long-standing racial inequality. Amidst the madness, I thought I’d continue on with a monthly update for you guys regarding life, training, useful resources I’ve stumbled upon, books I’ve read, hot sauces I’ve consumed, and more. I hope it provides you with some value. Live well, stay safe and feel free to share your thoughts in the comments below. Give this

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Octomoves Squat 2
HERO Blog

Octomoves Rope Review: The Phoenix

After my rope flow tutorial a few weeks back, the guys at Octomoves were kind enough to send me one of theirs to try out. I’ve been using it ever since and have had a few questions about it, so I thought I’d put together a short review of the Octomoves Phoenix rope. Rope training has become an important part of my movement practice over the past few months. During the short time I’ve been playing with it, I’ve noticed a number of potential benefits – improved thoracic mobility, enhanced coordination, mindfulness, cardiovascular fitness… And on top of those, it

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Beginner Hip Mobility
HERO Videos

Hip Mobility Routine for Beginners

Tody I’d like to share a simple follow along hip mobility routine that’s suitable for complete beginners. Improving hip mobility is one of the most common goals and requests I get from you guys. I have a number of routines already up on the blog and YouTube channel, but I thought I’d put together a more recent one that’s completely beginner friendly. No equipment required – just some space, maybe a mat and some cushions or blocks to act as supports.  I hope you enjoy – let me know how you get on!  Apologies for the less than ideal video

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