Grant Dunn

Helping you move better, get stronger and live a high quality life.

10/04/2026

Sit ups and crunches are great to do but so is something like a side bend

Lateral flexion is another way to develop core strength

The half kneeling position locks in the hips and forces you to focus on the core

I usually program 5-6 reps per side / per leg and slow it down

10/01/2026

Upper Body Workout

A lot more volume for the upper body days this last month

Bench Press 6 sets 8-10 reps
Pendlay Rows 4-5 sets 6-8 reps
Swole Press 4-5 sets 5-6 reps
Lateral Raises 2-3 sets 12-15 reps

Sets and reps vary on the week and also how the body is feeling

Also have limited equipment so I usually include more sets with less exercises keeping the exercise selection minimal

09/21/2026

Main takeaways and thoughts:

- Recovery is meant to make your body feel better so that you can perform better the next time around.

- Massages seem to be better for DOMS (delayed onset muscle soreness).

- Other methods, such as active recovery (e.g. low intensity exercise like walking and mobility) have positive effects on DOMS.

- Most people may not need excessive amounts of additional recovery tools beyond quality sleep, nutrition and low intensity movement.

09/20/2026

Main takeaways and thoughts:

- Recovery is meant to make your body feel better so that you can perform better the next time around

- Massages seem to be better for DOMS (delayed onset muscle soreness)

- Other methods, such as active recovery (e.g. low intensity exercise like walking and mobility) have positive effects on DOMS

- Most people may not need excessive amounts of additional recovery tools beyond quality sleep, good nutrition and low intensity movement

- It’s okay to feel sore. Our bodies are resilient and can recover well without the use of external modalities

09/01/2026

Exercises for Tight Hips:

90/90 Heel Clicks
Adductor Rock Backs
Pigeon Pose Switches
Zercher Deep Squat
Wide Stance Around The World

I like adding these on off days as a form of recovery from training or during actual sessions in between working sets

Mobility and stretching are lower in intensity than a heavy lift for instance, but they should still be done with high intent to get the most out of them to improve movement ability and hopefully feel better long term

08/27/2026

Zerchers are uncomfortable at the crease of your elbows at first, but they’re a great alternative to goblet squats, especially if you’re wanting to go heavier while continuing to get depth

08/23/2026

Full Workout Details

Some single leg and bilateral jumps (not shown)

Deadlift: heavy sets of 2

Core work:
Half Kneeling Lifts
DB Side Bend
Stability Ball Crunch

Other Accessory Work (not shown):
Bicep curls
Lateral raises

08/19/2026

Along with strength training and general movement, these are some great exercises to try if you sit all day

Windshield Wipers
Scorpions
Hamstring Walkouts
Thread the Needle
Kneeling Y and T

30-60 sec per exercise

07/15/2026

Another quick 20 minute circuit that began with some sprinting (not shown)

This session:

Sprint 6x40 yds

Heel Elevated Squat
Stability Ball Crunch
Push Up

RDL
Pull Up
Copenhagen Hold

3 sets of each | 10-15 reps or 20 seconds of work

I’m using this time to deload (lowering the volume/intensity of my lifts) while increasing my running capacity with longer runs on separate days several times a week

I’m doing this because my running capacity isn’t great and needs to be better

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Austin, TX

Website

https://linktr.ee/grantdunn

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