Stronghold 3: Gold - Firefly Studios

Here’s how to set up the Super Frog with band distraction: Anchor a heavy band at chest height on your barbell and step inside it so it runs across your glutes like a climbing harness. Lower down to the floor with the soles of your feet together. Place a plate across your inner thigh (on the side with the band) so it runs from the groin toward the knee, adding direct downward load. Keep your pelvis square, both sides touching the floor, no rolling off to the side. From here, the band is gently p

THE BANDED SIDE BEND 💥 The band in this setup acts as an awesome external cue for the movement. Anchor it at hip height on the post and step inside the end loop so one side is turned toward the post. The band should be just above your hip at the pelvis. Hold a KB in the hand opposite to the post and stiff arm the post with the near side bringing the band into tension. Both feet should be planted next to one another (tripod base) with your quads and glutes engaging. Brace your abdomen and obliqu