Grant Dunn

Grant Dunn Strength & Conditioning

03/26/2026

Some lifts from a lower body day:

TB Deadlift 6x2
Also paired this up with some jumps 3x3

Overhead Squat 5x5
Focusing on movement quality over heavier loads

Push Back Lunge 2x8 ea

When you’re in your 20s and 30s, thinking long term is really difficult because your body is relatively adaptable and yo...
03/07/2026

When you’re in your 20s and 30s, thinking long term is really difficult because your body is relatively adaptable and you can get away with not prioritizing health and still be “okay”.

However, as we age and naturally breakdown, our body’s have a harder time adapting to exercise (muscle growth, strength, power).

Therefore, being young is the perfect opportunity to raise our health and fitness ceiling so that when we do get older, we’re still able to do the activities we enjoyed back in our 20s and 30s.

Main takeaway:

More muscle and strength can lead to more independence — especially as we age.

We should all strive to live as many ‘healthy years’ as we can.

02/08/2026

Some feel good movements when we were snowed in a few weeks ago

You can call this mobility work, light intensity accessory work, corrective exercise.. it’s all good

Exercise 1: I’m a fan of putting your hips into any kind of half kneeling/split squat position

Why I’m doing? Moving into hip extension while stretching hip flexor

Exercise 2: Feel like a little kid with this one

Why I’m doing this? Moving dynamically to loosen up my lower back, hamstrings and adductors

Exercise 3: Sitting gets hips into posterior tilt

Why I’m doing this? To get into a overhead position without hyperextending my low back

Exercise 4: I sit more and more nowadays

Why I’m doing this? Working to get my shoulders into extension with the assistance of a band is a nice stretch for the front delts

There are many factors that play a role in weight gain, but here are some main points from this post: 👇🏼- Fast food is a...
01/27/2026

There are many factors that play a role in weight gain, but here are some main points from this post:

👇🏼

- Fast food is associated with weight gain — NOT directly correlated

- The goal of food companies is to encourage you to eat and spend on their products

- Eating fast food sometimes is okay

- You have the autonomy to control how often you eat these foods

01/02/2026

Mobility work before lift to get the body moving and grooving— lower body focused

Only spending about 5 minutes for mobility work so that I can get into the meat and potatoes of the session (lifts, sprints, jumps etc)

1-2 sets per movement
30sec-1min per movement

12/17/2025

Finding a form of resistance training at any age in life is important for long term health and fitness

There are still misconceptions about resistance training (weight training, strength training, weightlifting etc):

- Aren’t safe
- Stunt growth
- Negatively affect body composition
- Isn’t as “good” for you as other forms of exercise

The reality is that these are not true the majority of the time.

Resistance training doesn’t mean loading up the barbell with 315 every day — it means finding ways to load your body safely using equipment like barbells, dumbbells, kettlebells, cables, etc and progressing the specific exercises you choose over time

Really proud of Seema for working hard at 6:30a in the morning!

P.S. She prefers zerchers over other squat variations 👀

Lower Body Session Lately, I’ve been decreasing the volume (sets/reps) for my lower body days while continuing to keep t...
12/09/2025

Lower Body Session

Lately, I’ve been decreasing the volume (sets/reps) for my lower body days while continuing to keep the loads heavy for the main lifts (split squat this month)

Why?
Looking to maintain high strength outputs while maintaining muscle and movement ability

1-2 lower sessions a week — legs feel fresh!

⬇️ 3 of the movements from this session ⬇️

SSB Hatfield Split Squat: 5x4 ea side

Lateral Lunge: 2x6 ea side

Hip Flexor Knee Drive: 2x12 ea side

explore

Lower Body Session Lately, I’ve been decreasing the volume (sets/reps) for my lower body days while continuing to keep t...
12/09/2025

Lower Body Session

Lately, I’ve been decreasing the volume (sets/reps) for my lower body days while continuing to keep the loads heavy for the main lifts (split squat this month)

Why?
Looking to maintain high strength outputs while maintaining muscle and movement ability

1-2 lower sessions a week — legs feel fresh!

⬇️ 3 of the movements from this session ⬇️

SSB Hatfield Split Squat: 5x4 ea side

Lateral Lunge: 2x6 ea side

Hip Flexor Knee Drive: 2x12 ea side

explore

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

Change can be good— but give something enough time before jumping ship Think in terms of months and YEARS 🗓️If you have ...
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

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