Invicta Performance Co.

There’s always something 🫠

Part 2 is out!! Go fix that lower back of yours. It’s a misconception that when you get older you back does too… wrong! Create the right foundations and you’ll become better and healthier💪🏼

The absolute best exercise for building raw, unbreakable strength. No debate. 🤫

If I could only pick one movement to build an athletic, robust body that doesn’t break, it is the farmers carry.

There is no fancy science needed here. It is a completely primal movement. Our ancestors didn’t sit on machines, they picked up heavy loads and they moved them. You grab two heavy things, you stand up tall, and you walk until your lungs and grip give out.

This is why it is the ultimate functional builder, especially if you are in the fire service:

• Fire Service Ready: If your job involves dragging heavy hoses, carrying casualties, or hauling heavy kit while your lungs are burning, you need this. It builds the exact type of crushing conditioning and structural integrity you need on a shout.

• Brutal Full-Body Armor: It hits everything from your calves up to your traps. Your core has to work double time just to keep you upright and stop you from wobbling like a jelly under load.

• Crushing Grip Strength: Walking with heavy weight builds forearms like steel and a grip that will never let you down, whether you are holding a tool or a heavy barbell.
It is simple, it is painful, and it builds proper, real-world grit.

Pick up some heavy weights and go for a walk. See you on the floor. 👊🔥

Before you try and squat a house, you need to learn how to move. 🧠👇

If you are new to the gym, jumping straight under a heavy barbell is a massive mistake. Your form will look like an accordion and your lower back will be screaming the next day.

Enter the goblet squat.

You just hold a dumbbell or a kettlebell tight against your chest. It is simple, it is safe, and it is the absolute king of beginner leg exercises.

Why is it so good for beginners?

Automatic Good Form: Holding the weight in front acts as a counter-balance. It forces your torso to stay upright and naturally sinks your hips into a deep, perfect squat without you overthinking it.

Saves Your Back: Because the load is at your chest instead of crushing down on your spine, it takes almost all the nasty pressure off your lower back.

Core Armor: Keeping that weight pinned to your chest fires up your abs and upper back before your legs even start working.
Get the foundations right, build the strength, and then we will talk about loading up the barbell.

Give these a proper go on your next leg day. Save this reel and try it out. 👊🔥

Burpees are my worst nightmare… not all PT’s are perfect 🫠