One of the most important and often overlooked parts of an effective workout routine is the cooldown. A well rounded workout program not...

Isometric exercises are a game changer on the journey to a strong and stable core. They focus on holding static positions activating...

Lateral training is one of the best ways to advance your athletic performance. It will help you move faster and with better control!...

Proper weight selection is VITAL for an effective workout. In Surge, we use heavy, medium, and light weights ranging from 5-20 lbs. We...

The principle of progressive overload states that to improve, you must continually increase the demands on your muscles. Without...

Mostly because our bodies were not designed to move in one plane of motion. We twist, turn, stretch and rotate everyday to accomplish...

Learning to properly engage your QUADS in cardio and not just relying on your calves has so many benefits: Joint Stability and Injury...

Unilateral exercises, which involve working one side of the body at a time such as the single arm triceps extensions in these weeks TOTW,...

Studies have shown that regular physical exercise not only leads to better health and higher muscle mass but a positive body image, a...

1. Muscle Imbalance Correction: A split stance helps identify and correct muscle imbalances. By isolating each side of your body, they...

According to a study in the Journal of Strength and Conditioning in a regular push-up, you lift 64 percent of your body weight, whereas...

Regular exercise is essential for maintaining physical fitness and overall well-being. However, many individuals struggle to stay...

𝗦𝗼𝗰𝗶𝗮𝗹 𝗙𝗮𝗰𝗶𝗹𝗶𝘁𝗮𝘁𝗶𝗼𝗻⁣ Being in the presence of others improves individual task performance. When you work out in a group...

Current research suggests the most effective warm up routines are dynamic and specific to the program, sport, or workout about to be...

Looking for a go-to exercise to develop and define the your core – start fluttering those legs and look no further! Engage the ENTIRE...

We often hear about the significance of core strength, leg power, and cardiovascular endurance. However, an area that is often overlooked...

Super sets and compound sets are both advanced training techniques used to maximize workout efficiency and challenge the body in...

High-intensity interval training burns fat fast. But not just any fat. Research shows that specific forms of high-intensity interval...

Dumbbell swings are generally considered a safe exercise when performed with proper form. However, like any exercise, it is possible to...

For many athletes vertical jumping is a critical component of their sport. The prep step or approach to the vertical jump is key in...