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Hypertrophy plateaus and lagging body parts are primarily due to misperformed exercises.


We want to solve that problem for you.


Performing lifts incorrectly can definitely be the root cause of frustration for many athletes who are not as big or strong as they’d hope to be. 


And more importantly, bad form can lead to wasted volume, injuries, and long-term burnout. 


You might be surprised just how far a lifter can get with bad form, as we at 3DMJ have seen improper movement patterns at all levels of athlete. 


But eventually, these experienced trainees come to us because they have hit a wall in progress. 


And when this happens, the first thing we ask for is a collection of lifting videos to look for any holes in their exercise execution. 


Why? 


Because this is not a “beginner’s problem”. 


This is an area of concern for all athletes and coaches who care about their bodies and results.







WHAT DO YOU GET?


- 23 full-length video tutorials performed and narrated by 3DMJ Coaches. (More videos to be added every few months!)


- Instruction on set-up, performance, grip, stance, verbal cues, equipment, bracing, and any other overall execution guidance you may need in a text-based format


- Programming considerations for every exercise so you know how it fits into your overall plan 


- Possible alternative movements or modified versions of key exercises 


- Linked citations and visual aids where appropriate to enhance learning


- Links and details to our most recommended programs and educational courses for athletes and trainers


- Free videos and chapters of the Muscle and Strength Training Pyramid


- Over 40 additional articles and podcast episodes directly related to training specifics and programming so you can continue to customize and enhance your performance efforts over time








WHO IS THIS FOR?


- Any athlete of any skill level who wants to ensure proper technique for themselves


- Any athlete who wants to learn how to program certain movements for increased efficiency and effectiveness


- Any coach who wants to ensure proper technique for themselves and their athletes


- Any coach who wants to improve how they communicate proper technique to their clients 


- Any lifting enthusiast that needs to learn the lifts, improve their technique, or fine-tune their performance to ensure that their movements are safe, useful, and effective







CHECK OUT THIS SAMPLE BACK SQUAT TUTORIAL VIDEO  







- COURSE CURRICULUM -

Chapter 1 - Intro & How to Use This Course

Chapter 2 - Back Squat

Chapter 3 - Front Squat

Chapter 4 - Hack Squat / Leg Press

Chapter 5 - Single Leg Squat Variations

Chapter 6 - Hip Thrust

Chapter 7 - Deadlift

Chapter 8 - Romanian Deadlift

Chapter 9 - Good Morning

Chapter 10 - Cable Pull-Through

Chapter 11 - Calf Raise 

Chapter 12 - Bench Press

Chapter 13 - Floor Press

Chapter 14 - Dips

Chapter 15 - Overhead Press

Chapter 16 - Cable Row / Dumbbell Row

Chapter 17 - Barbell Row / Seal Row

Chapter 18 - Pull-Ups / Chin- Ups

Chapter 19 - Lat Pull-Down

Chapter 20 - Lat Pull-Over

Chapter 21 - Dumbbell Lateral Raise

Chapter 22 - Skull Crusher / OH Tri Ext

Chapter 23 - Hanging Leg Raise

Chapter 24 - Plank

Chapter 19 - Further Learning & Resources



COMING IN 2020!

Incline Press

Decline Press

Leg Curl Variations

Cable Cross-Overs

Face-Pulls

Bicep Curl Variations

BFR Training

Warm-Ups

& MORE!






EACH LESSON INCLUDES:

  • EXERCISE TUTORIAL VIDEO

    With movement demos performed by 3DMJ Coaches and detailed voice-overs by Eric Helms, you will know exactly how AND why to perform each exercise in the prescribed manner. Visual aids and pop-up graphics will assist your learning.

  • KEY POINTS

    As a supplement to the exercise tutorial videos, here you can find the text version of what matters within each movement. Divided by subtitles and topics, you can quickly find what your looking for with clear instructions.

  • PROGRAMMING CONSIDERATIONS

    This is where you learn how to insert each exercise into a full training program. What’s an appropriate rep range? When should you perform this lift during a workout? How does it fit with other exercises for this body part and overlap with other exercises?

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