Unconventional Methods for Strength & Flexibility.
Joined April 2020
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- Followers 8,164
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2,284 Photos and videos
If I had to recommend one goal you should tackle this summer, it would be an L-Sit.
Big bang for your buck cali exercise that not only builds freaky core strength, but also builds scapula function, posterior chain flexibility, and hip flexor strength!
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My "L-Sit Development Protocol" is on the training app along with a variety of on-demand programming options to help you build unconventional strength and flexibility.
Summer Intake Ends June 30th
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Gain instant access when you subscribe.
rangeofstrength.ca/membershi…
DM if you have questions.
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Jun 11
Few modern day shoulder exercises expose the teres and rear delts at length while pulling into external rotation the way the lateral pullover does.
Movements like this were more commonly explored during bodybuilding’s Silver Era when experimentation was far more common.
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Jun 11
While it may not have stood the test of time, it certainly deserves a place in a program aimed at building shoulders that can withstand the weird.
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Jun 11
When you're ready dive into the UNCONVENTIONAL inside the ROS membership!
rangeofstrength.ca/membershi…
...Or just follow along for more
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Lucas Hardie retweeted
Mar 26
I was first exposed to Westside methods in the early 2000s.
One thing that stuck with me over the years, even when I wasn't powerlifting specifically, was their approach to accessory work.
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A torn MCL forces you to rethink your training.
Right now I need movements that let me rebuild strength, train around injury, and still feel athletic doing it.
That's why I'm running Zercher deadlifts instead of conventional pulls moving forward.
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It's also why I built the Lift & Split Program the way I did.
2 days a week.
Flexible enough to plug in the variation that fits your body each training cycle instead of forcing yourself into movements that aren't serving you.
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The goal isn't just to get better at gym lifts.
It's to build a body strong, capable, and useful long term.
Gain instant access to all ROS Programs when you subscribe.
rangeofstrength.ca/membershi…
DM if you have questions.
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Crazy. Thank you so much Sydney!!
See you soon!
We still have Early Bird tickets available for Perth & Melbourne but they’re going fast so act quick!
Learning Outcomes: 👇🏼
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-Basic Flexibility Development
-Foundations of the Squat
-Old Time Training Applications
-Advanced Flexibility Development
*All participates receive “Certificate of Completion” for CECs.
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Locations & Dates:
Athlete X, Perth
Oct 31st-Nov 1st
98 Gym, South Melbourne
Nov 14th-15th
SPACES LIMITED. 🔥
Book through link in bio
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Dmitry Klokov demonstrating how we can use plyometrics as strength exercises, this one in particular builds strong legs and increases strength in the bottom of a snatch.
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One of the most misunderstood athletic upper body lifts.
What makes it so valuable is that it can also be regressed for beginners and help restore overhead flexibility.
Any movement with that kind of loading continuum is goated.
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Thanks for sharing IG •velsportsmanagement
When you're ready dive into the UNCONVENTIONAL inside the ROS membership!
rangeofstrength.ca/membershi…
...Or just follow along for more
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Lucas Hardie retweeted
28 Jul 2025
One of the oldest ways to build strength and flexibility yet most Western athletes haven't even heard of it.
No gym. No gear. Just legs shaking like a baby deer.
It doesn't just train muscles. It rewires balance, posture, and control from the ground up!
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Your back doesn't know the difference between bodybuilding, powerlifting, gymnastics, or movement work.
Size is usually just the byproduct of all of it.
Deadlifts.
Rows.
Pullups.
Bridges.
Front levers.
Odd positions.
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If that style of training resonates with you, the Upper Body Strength & Gymnastics Programming is inside the app.
2 days a week becoming harder to break.
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Gain instant access to all ROS Programs when you subscribe.
rangeofstrength.ca/membershi…
DM if you have questions.
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