Recent Posts

  • The Ultimate Bodyweight Bundle!

    The Ultimate Bodyweight Bundle!

    GBT is psyched to be part of this GREAT DEAL for bodyweight athletes, available for only one week: The Bodyweight Bundle includes 38 downloadable bodyweight resources – including our own Animal Flow video! – for just $37. This bundle would normally sell for $1100+, so you save 97%! And that’s why it’s only lasting one week: it ends March 31.    Get the BODYWEIGHT BUNDLE HERE.

    Since you already here on our GBT site, we’ll skip all the sales pitch about why bodyweight training is so great. You already know that. But what we do want you to know, is that this bundle of resources includes some really great stuff from some of the best bodyweight experts in the industry. We’re sure there is something in this package that you haven’t seen yet, and that you could learn something from. It includes:

    8 Bodyweight Muscle Building ebooks
    6 Bodyweight Fatloss ebooks
    5 Bodyweight Play/Trick ebooks
    10 Bodyweight Video/Workout Programs
    5 Nutrition/Recipe ebooks
    4 Bodyweight Flexibility/Rehab Programs

    Some of the contributors include Mark Sisson, Craig Ballantyne, Adam Steer and Ryan Murdock, Logan Christopher, the Tapp Brothers, Funk Roberts, Nia Shanks, Jason Klein, Nick Nillson, and about 20 more smart, creative, and well-respected fitness and nutrition experts, all focused on ways to improve your own bodyweight training, from many different angles. You can find the full list of authors and books/videos included by clicking on the link below.

    And, of course, we think it’s pretty good because our Animal Flow Workiout is included in it. Check out the whole deal and purchase your copy at the link below.

    This special Bundle is only available for one week, and then it will never be offered again. So, we really encourage to jump on board. You’ll be receiving more than $1,000 worth of resources for $37 – that’s 97% off.

    Get the BODYWEIGHT BUNDLE HERE.

    Read More »
  • Travis Brewer: Professional Bodyweight Athlete

    Travis Brewer: Professional Bodyweight Athlete

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    Praesent adipiscing mi eget ipsum imperdiet

  • What does a personal trainer do
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  • The Flexed Roll: Roll Your Way to a Stronger Core!

    The Flexed Roll: Roll Your Way to a Stronger Core!

    The Flexed Roll with Leg Swing is a solid foundation for many variations popular in different disciplines

    The Flexed Roll is a great way to build a foundation for performing a solid roll, an incredibly useful maneuver that crosses many bodyweight disciplines. While creating the GBT and Animal Flow systems, I was inspired by many different disciplines like Parkour, Gymnastics and Break Dancing. As a student of these different avenues of self mastery, it was clear that many of the movements crossed over between all of the different styles and although they may have slightly different mechanics or have different names, the similarities were obvious. Bottom line, movement is movement and it’s ALL good!

    In this week’s video tutorial, we’re focusing on the Flexed Roll, which is a great starting point for developing a solid roll. It also happens to be a great abdominal exercise since you have to stay in such a tight tucked position.

    Variations Between Disciplines

    In all of these disciplines, you’ll have some sort of “rolling” movement. Whether it be a summer sault in gymnastics, a dive roll in Parkour or an Akido roll in martial arts (which I admittedly do not have much experience with), the goal is pretty universal: Minimize your ground impact and disperse it by rolling through.

    Not all rolls are created equal. In a summer sault, the roll is more of a sagittal movement where you’re rolling completely down the center of the spine. In martial arts or Parkour, the roll may have more of a rotary component, where the ground contact starts with one shoulder and moves across the back into the opposite hip.

    Mechanics of a Flexed Roll

    Keeping the body flexed in a tight tuck throughout the movement is key.

    However, no matter which type of roll you are using, the goal is still to stay as “flexed” as possible, allowing the body to travel across the floor like a well balanced wheel.

    If at any point the spine begins to flatten out or extend, the roll will be interrupted and the force of the body will be localized at that particular area. We call it a “flat tire” and I can tell you from experience, it’s not a good time. So in the Flexed Roll, our focus is on transferring your contact up and down the spine while imagining yourself rolling from one vertebra to the next, allowing for a smooth transition.

    Progressing the Flexed Roll

    In the video we also cover another progression which is a Flexed Roll with a Leg Swing, as well as an intro using this as a transition movement:

    Adding the Leg Swing changes your center of gravity and prepares you for more advanced progressions

    The Flexed Roll sets you up for progressions including Transitions



    The leg swing ends in a position where you’re balancing on just one of your gluteal muscles. This shifts your center of gravity, which creates more of an oblique challenge. Not only does this add more complexity and coordination but it’s a perfect set up for transitioning out of the Flexed Roll (which we’ll cover in a future video).

    These movements can be used by themselves as a challenging core exercise or as a transfer from one movement to the next. So whether you’re using the Flexed roll as an abdominal exercise or as a skill practice for more complex moves, give it a shot. You won’t be disappointed!



    Read More »
  • The Reverse Hyperextension Elbow Lever: Strength with Full Range of Motion

    The Reverse Hyperextension Elbow Lever: Strength with Full Range of Motion

  • The Ultimate Bodyweight Bundle!

    The Ultimate Bodyweight Bundle!

  • Stretching Made Simple (by Al Kavadlo)

    Stretching Made Simple (by Al Kavadlo)

  • Travis Brewer: Professional Bodyweight Athlete

    Travis Brewer: Professional Bodyweight Athlete

  • The Ultimate Bodyweight Bundle!

    The Ultimate Bodyweight Bundle!

    GBT is psyched to be part of this GREAT DEAL for bodyweight athletes, available for only one week: The Bodyweight Bundle includes 38 downloadable bodyweight resources – including our own Animal Flow video! – for just $37. This bundle would normally sell for $1100+, so you save 97%! And that’s why it’s only lasting one week: it ends March 31.    Get the BODYWEIGHT BUNDLE HERE.

    Since you already here on our GBT site, we’ll skip all the sales pitch about why bodyweight training is so great. You already know that. But what we do want you to know, is that this bundle of resources includes some really great stuff from some of the best bodyweight experts in the industry. We’re sure there is something in this package that you haven’t seen yet, and that you could learn something from. It includes:

    8 Bodyweight Muscle Building ebooks
    6 Bodyweight Fatloss ebooks
    5 Bodyweight Play/Trick ebooks
    10 Bodyweight Video/Workout Programs
    5 Nutrition/Recipe ebooks
    4 Bodyweight Flexibility/Rehab Programs

    Some of the contributors include Mark Sisson, Craig Ballantyne, Adam Steer and Ryan Murdock, Logan Christopher, the Tapp Brothers, Funk Roberts, Nia Shanks, Jason Klein, Nick Nillson, and about 20 more smart, creative, and well-respected fitness and nutrition experts, all focused on ways to improve your own bodyweight training, from many different angles. You can find the full list of authors and books/videos included by clicking on the link below.

    And, of course, we think it’s pretty good because our Animal Flow Workiout is included in it. Check out the whole deal and purchase your copy at the link below.

    This special Bundle is only available for one week, and then it will never be offered again. So, we really encourage to jump on board. You’ll be receiving more than $1,000 worth of resources for $37 – that’s 97% off.

    Get the BODYWEIGHT BUNDLE HERE.

    Read More »
  • Travis Brewer: Professional Bodyweight Athlete

    Travis Brewer: Professional Bodyweight Athlete

  • Praesent adipiscing mi eget ipsum imperdiet

    Praesent adipiscing mi eget ipsum imperdiet

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