JAH Wellness

Dumbbell Overhead Swing with Reverse
Lunge:

The Dumbbell Overhead Swing with Reverse Lunge is an advanced full-body movement that combines explosive power, shoulder stability, core control, and lower-body strength. The overhead swing challenges shoulder mobility and stability while engaging the core to resist extension.
Stepping into the reverse lunge builds unilateral strength, improves balance, and reinforces proper hip and knee mechanics. Together, this exercise develops strength, coordination, and functional movement that carries over into everyday activities and athletic performance.
Benefits:
* Develops total-body strength and coordination
* Improves shoulder stability and overhead mobility
* Strengthens the core through anti-extension and postural control
* Builds glute, hamstring, and quad strength with unilateral training
* Enhances balance, stability, and functional movement patterns

This isn’t just about pulling a tire.

You’re training your legs, back, arms, grip and core to work together as one powerful unit.

Tire pulls build functional strength, total-body conditioning and the ability to produce force while maintaining control.

Train your body for more than looks.

Build strength that actually moves you.

JAH WELLNESS
Foundation first. Then we build.

BOX REVERSE HYPER

The Box Reverse Hyper is a powerful posterior-chain movement designed to strengthen the glutes, hamstrings, hips, and lower back while challenging core and pelvic stability.

Starting face down with the torso supported on the box, keep the core engaged and drive the legs upward by extending through the hips. Think glutes first—not excessive arching through the lower back.

Benefits: Builds glute and hamstring strength, develops hip-extension power, strengthens the posterior chain, challenges core stability and body control, and can help reinforce strong hip mechanics for athletic movement.

Single-Leg Hurdle Flow

The Single-Leg Hurdle Step is a dynamic balance and mobility movement where you stand on one leg while lifting the opposite leg up and over a hurdle or object in a controlled stepping motion. The goal is to maintain an upright posture, stable pelvis, and controlled movement without letting the standing leg collapse inward.

Benefits

* Improves single-leg balance and stability
* Increases hip mobility, especially flexion, abduction, and rotation
* Strengthens the glutes, hip stabilizers, and core
* Improves coordination and proprioception
* Develops ankle, knee, and hip stability
* Challenges pelvic control while the opposite leg moves independently
* Supports better walking, running, and athletic movement
* Helps identify and address side-to-side mobility or stability differences

Assisted Airplane Hip Opener ✈️

Using support for balance, hinge forward on one leg while keeping your spine long. Slowly rotate the pelvis open, then return the hips toward the floor with control. Keep the standing foot grounded and the knee softly bent throughout the movement.

Benefits:

• Improves hip mobility and rotational control
• Strengthens the glutes and deep hip stabilizers
• Develops single-leg balance and proprioception
• Improves pelvic stability and body awareness
• Supports better movement for running, lifting and everyday life

The assistance lets you focus on quality and control—not just trying to maintain your balance.

Move better by building the foundation first.

Most athletes train power but only a few train how to control it ‼️

This single leg box step up trains explosive power, controlled deceleration, and stability in one movement

For this athlete the goal was to improve mobility, become more explosive, increase reaction time, and build the core stability needed to stay strong through contact instead of getting knocked off the ball.

👇 Comment “Skool” and I’ll send you my 7 day free trail to my community to help you learn how to align your body and free it of pain.

90/90 HIP SWITCH TO TALL KNEEL

This movement takes the traditional 90/90 hip position and makes it dynamic. From the 90/90 position, control the hip rotation, shift through the hips, and drive into a tall kneeling position before returning with control.

It’s not just about flexibility—it’s about owning your hip mobility with strength and control.

BENEFITS:
• Improves internal & external hip rotation
• Builds hip and glute strength
• Develops mobility you can actually control
• Improves pelvic and lower-body stability
• Helps open tight hips and improve movement quality
• Challenges coordination through multiple planes of motion

Foundation first. Then we build. 💪🏾

Student: Leah

Hip Openers — Description & Benefits

Hip openers are mobility movements designed to improve range of motion through the hip joint while reducing tension in the surrounding muscles and connective tissue. They can target the hip flexors, glutes, adductors, hamstrings, deep external rotators, and surrounding fascia.

Benefits: Improved hip mobility can support deeper, more efficient movement patterns, reduce stiffness from prolonged sitting, improve squat and lunge mechanics, and help the pelvis and lower body move with better control. Better hip function may also reduce compensations through the knees and lower back and can be useful as part of a warm-up, mobility session, or recovery routine.

Squatted Tire Pushes

This partner drill turns a simple tire into a serious full-body strength, stability, and conditioning challenge. Holding a low squat position, both partners repeatedly drive the tire back and forth while resisting the force coming from the other side.

The constant squat keeps the quads, glutes, hamstrings, and hips under tension, while each push demands core bracing, shoulder and chest strength, coordination, and explosive power. Because you’re reacting to your partner, it also challenges balance, timing, athletic responsiveness, and muscular endurance.

Great for building functional strength and conditioning without ever leaving the squat. Stay low. Stay engaged. Push with purpose.

Student: LaVelle V-Dot Sykes

KETTLEBELL COSSACK LUNGE 🔥

Strength meets mobility.

The Kettlebell Cossack Lunge takes you deep into the frontal plane, challenging your hips, adductors, glutes, quads, ankles, and core while building strength through a greater range of motion.

Benefits:
🔥 Builds hip mobility and inner-thigh flexibility
🔥 Strengthens glutes, quads & adductors
🔥 Improves ankle mobility and lower-body control
🔥 Develops lateral strength often missed in traditional training
🔥 Challenges balance, core stability & coordination
🔥 Helps create stronger, more resilient movement patterns

Don’t just get stronger—own your range of motion. Foundation first. Then we build. 💪🏾

Student: Marc Zaparaniuk