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Grant Dunn

Strength & Conditioning

10/19/2025

Lower body accessory work after heavy deadlift

BW Pistol Squat 2x8 ea side

Walking Lunges 2x15 ea side

10/09/2025

Shoulder prep exercises before upper body lift

I don’t like spending too much time on prep work these days but I always do something and keep it intentional

I also like to add movements like this in between sets depending on how I’m feeling

Spend some time on the areas of your body that feel tight

10/05/2025

Change can be good— but give something enough time before jumping ship

Think in terms of months and YEARS 🗓️

If you have specific goals, give your body enough time to adapt to the specific stress (e.g. programs, exercises) you place on it

09/28/2025

We are complex systems and need a holistic approach when it comes to health

Rarely does one factor alone influence the entire system

Rather several systems are interrelated—constantly working together to maintain good health

Consider this when assessing where you’re at and setting goals

09/25/2025

It was fun training for something a little out the comfort zone. This race had me dead!

09/20/2025

Lower Body Session

Sumo Deads: Haven’t deadlifted in a few months, but I figured I would program a different variation for the month and give my hips more room to work

Sumo are good alternative if you have longer legs (not me)

SSB Bulgarian Split Squat: using the safety squat bar (SSB) not having to worry about my upper body positioning is nice and can help put the focus on the movement itself

Eccentric Slide board Leg Curl: any type of eccentric posterior chain strength work is great — trying to lower for 3-4 seconds

Similar to a leg curl but this only focuses on the lowering and requires some more core strength

S/L Extension: this is the one machine I miss not having access to. It’s good isolating muscle groups especially towards the end of sessions

09/11/2025

25 minutes is enough time for a quality session!

Our schedules aren’t always set up to have long lifts— and that’s okay.

If that’s you, keep it simple and go in with a plan.

08/16/2025

Back to gym after break?

Ease your way back into it! Always prioritize your foundation

08/08/2025

More people are making more money, but less physically active

Does making more money = more physical activity?

Maybe not.

As of 2020, only 20-25% of adult Americans are physically active enough.

A few potential reasons why more money doesn’t = more activity:

1️⃣ For starters, increased number of higher paying jobs require us to sit at a desk for the majority of the day.

These graphs show how jobs don’t require as much physical activity and/or as intense.

2️⃣ More money could allow for more resources such as:

- Trainers
- Technology like watches to stay accountable
- New equipment

However, one could say these are just bandaids to the deeper problem.

3️⃣ Are these higher paying sedentary jobs more mentally draining?

When you get home, maybe you didn’t physically move much throughout the day but on top of that, you aren’t trying to exercise either.

Bonus: A million dollars in 2025 doesn’t go as far as it once did. Therefore, is more money really able to “buy” you that much?

We hear that money doesn’t buy happiness

Maybe it doesn’t always buy better health either

06/24/2025

It’s a journey for a reason

Hardship, sacrifice and good times are all associated with it

Some key takeaways that you can use:

➡️ Set challenging but realistic goals

➡️ Lean into accountability

- Hire professionals
- Maintain relationships with others who are accountable

➡️ Maintain a level of empathy within yourself

06/19/2025

Hey what’s up guys! I’m excited to finally launch my online group training program📱

This is for anyone who’s looking for a structured, but flexible program to improve their health and fitness 🧘🏽‍♂️🏋🏽

The program includes ⬇️

- Weekly workouts

- Form check

- Recovery tips

- Accountability

No gimmicks. Just quality training that can be done over and over again ✔️

The first 7 days are on me! Link is in the bio 🔗

05/25/2025

We need more fiber in our diet

Fiber can play an important role in making sure our digestion runs smoothly

In the post, I provided some fiber sources I recommend to clients/athletes and for you to try as well

Here are some places where you may not find a lot of fiber:

- Most fast food joints
- The majority of the middle aisles in most grocery stores

What’s your favorite source of fiber? 👀

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