defensivetactics

The Philadelphia Eagles are Super Bowl champions, and it fee..

The Philadelphia Eagles are Super Bowl champions, and it feels even sweeter knowing the Chiefs took the L. 🦅💚 No ref bailouts, no fluke calls—just straight-up dominance. Majority of America is celebrating with us because let’s be real, nobody outside of KC wanted to see them win again. This one was earned, and it feels damn good. Fly Eagles Fly! 🏆

P.S.
Go Birds 😘

-Ryan

Barbell back squats have always been a struggle for me, but ..

Barbell back squats have always been a struggle for me, but that’s exactly why I keep pushing. Heavy weight demands respect, and when you’re dealing with injuries or weaknesses, it’s even more important to train smart. Always have a spotter or set the safety bars at the right height—because ego lifting isn’t worth an injury. Some days you go heavy, some days you dial it back. Listen to your body, focus on form, and keep showing up.


-Ryan

Chest day isn’t complete without some type of flys. One of t..

Chest day isn’t complete without some type of flys. One of the best movements to isolate the pecs, build definition, and get that full contraction. The key is control—keep the motion smooth, focus on the squeeze at the top, and don’t let momentum do the work. Slow and controlled reps will always beat sloppy, heavy lifts.

Use these strategically in your workout depending on your goal. Doing them before your workout as a warm-up helps activate the chest and get fluid flowing before heavier presses. Doing them at the end of your workout is perfect for burnout sets, fully exhausting the pecs for maximum growth. Either way, stay disciplined, push hard, and keep building.

-Ryan

Thirty minutes of cardio might not sound exciting, but your ..

Thirty minutes of cardio might not sound exciting, but your body will thank you for it. Strength is built in the gym, but endurance and heart health come from pushing yourself past your comfort zone. Whether it’s running, cycling, or hitting the stair climber, getting your heart rate up strengthens your cardiovascular system, boosts endurance, and improves overall conditioning. The best part? No one ever leaves the gym regretting a workout. You might not want to start, but you’ll always be glad you finished. Get it done.

- Ryan

Get your gear right, or get ready to fail. Whether you’re li..

Get your gear right, or get ready to fail. Whether you’re lifting, fighting, or running drills, your equipment needs to fit like a second skin—anything loose, off-balance, or uncomfortable is just a liability. Same goes for movement. Wild, sloppy reps and rushed strikes don’t make you stronger, they just make you inefficient. Slow, controlled, and precise is where real power comes from. Dial in your gear, focus on clean execution, and the speed and force will come when you need them. Train smart, move with intent, and dominate.

-Ryan

The sissy squat is an excellent exercise for isolating and b..

The sissy squat is an excellent exercise for isolating and building the quadriceps, thanks to its deep knee flexion and constant muscle tension. Unlike traditional squats, it minimizes hip and glute involvement, placing maximum stress on the quads for superior growth and definition. It also strengthens knee stability, requires little to no equipment, and can be progressed by adding weights or using a dedicated sissy squat machine. Though challenging, mastering this movement can significantly enhance lower body strength and aesthetics.

-Ryan

Focus. Discipline. Execution. In the gym and in life, distra..

Focus. Discipline. Execution. In the gym and in life, distractions will always be there—people doubting you, temptations pulling you off track, excuses creeping in. But none of that builds muscle. None of that makes you stronger. What does? Showing up, putting in the work, and staying locked in on your mission. Success isn’t about talent; it’s about consistency and the ability to tune out the noise.

‘Discipline is choosing between what you want now and what you want most.’ – Abraham Lincoln

Stay hungry. Stay focused. Block out the distractions and build the life—and the body—you want.

-Ryan

Dream car…Now if only I could buy one 😂😂 What’s your dream c..

Dream car…
Now if only I could buy one 😂😂

What’s your dream car?

-Ryan

This cable squat machine is a powerful tool for building str..

This cable squat machine is a powerful tool for building strength, improving stability, and targeting your lower body. But it also is a full body workout due to the fact I’m using my arms with the cable close grip attachment. Another variation that’s specifically for the legs is where you have a belt attachment around your waist.
More below 👇

•Joint-Friendly Training: Smooth, consistent resistance minimizes strain on your knees and back, making it perfect for heavy lifts without risking injury.

•Improved Stability and Form: The machine’s design keeps you balanced and aligned, helping you squat deeper and more effectively.

Whether you’re gripping the handles for a total-body burn or using a belt for pure lower body isolation, this machine delivers results. Load it up, find your variation you like and get those gains going!

-Ryan

Starting the week strong, one rep at a time. Mondays set the..

Starting the week strong, one rep at a time. Mondays set the tone for the rest of the week, and there’s no better way to kick things off than by putting in the work. It’s not about lifting the heaviest weight or chasing instant results—it’s about showing up, staying consistent, and pushing yourself a little further each time. Progress doesn’t happen overnight, but every curl, every set, gets you closer to your goals. Let’s dominate this week. Stay disciplined and keep grinding!

Machine bicep curls are great for isolating the biceps, specifically targeting the biceps brachii and brachialis muscles. They help build strength and size while keeping your form controlled, making them perfect for sculpting and defining your arms.

-Ryan

I went on a hike today, and it was exactly what I needed—a c..

I went on a hike today, and it was exactly what I needed—a chance to clear my head and recharge. Life can get hectic, but being out on the trail reminded me how important it is to slow down and just take it all in. The quiet, the fresh air, and the steady pace felt like a reset button I didn’t know I needed. Sometimes, a simple change of pace can shift your whole perspective. Sundays are meant for slowing down and finding balance, and this hike was the perfect way to set the tone for the week ahead.

Stay safe out there.. tomorrow’s Monday can bring new challenges, or opportunities to you!


-Ryan

Back squats are the best for building tree trunk legs and a ..

Back squats are the best for building tree trunk legs and a solid booty🍑😋.
After years of wear and tear on my knees & injuries from multiple deployments in the military and training jiu-jitsu, I’ve learned to prioritize safety and form—because knees don’t start to get better at any age!

Here’s how to do a Back Squat:

1.Set Up: Position the bar on your traps (not your neck), grip it firmly, and stand with your feet shoulder-width apart, toes slightly pointed out.

2.Brace: Engage your core, keep your chest up, and lock your shoulders back. Stability is key.

3.Descend: Push your hips back and bend your knees like you’re sitting in a chair (or a throne). Lower until your thighs are parallel to the ground—or as low as your knees allow. Keep your knees aligned with your toes.

4.Ascent: Drive through your heels, squeeze your glutes at the top, and rise without locking your knees. Power up with control.

This workout target your quads, glutes, hamstrings, and core like no other. For me, they’re about rebuilding strength while protecting my body. Stay disciplined, focus on form, and watch the gains come!

-Ryan

I carry this bag around with so many different workout equip..

I carry this bag around with so many different workout equipment… but it’s mostly to carry my rice crispy treats 😋

-Ryan

The deadlift is one of the most effective exercises for buil..

The deadlift is one of the most effective exercises for building strength, improving posture, and enhancing overall fitness, but proper form is crucial to unlock its benefits and avoid injury. Being a Veteran, I don’t have the best back, multiple deployments did a number to my back, but rather than have it continue to weaken, I chose to keep it strong by working out with the deadlift. By maintaining a neutral spine, engaging your core, and using your hips and legs to drive the weight, you’ll lift safely and efficiently.

Here’s some tips on doing the lift!

1.Set up: Stand with your feet shoulder-width apart, the bar over the middle of your feet. Grip the bar just outside your knees with a strong overhand or mixed grip.

2.Position: Keep your back straight, chest up, and shoulders slightly in front of the bar. Engage your core and pull your shoulder blades back.

3.Lift: Drive through your heels, push your hips forward, and pull the bar in a straight line close to your body. Stand tall at the top without leaning back.

4.Lower: Reverse the movement by pushing your hips back and lowering the bar in a controlled motion to the floor.

Mastering this technique ensures you’re maximizing strength gains while protecting your body. It’s important to not do an ego lift, you wanna feel the workout but not blow your back out. I suggest starting light and working you way up.

Keep up the grind doing doing deadlifts 2 times a week and listen to your body and you’ll see the strengths you increase!

-Ryan

Accountability starts with honesty and being real about wher..

Accountability starts with honesty and being real about where you are and where you want to go. The reflection in the mirror is a direct result of choices, effort, and discipline. Progress comes from consistently showing up, putting in the work, and refusing to let excuses take over. Growth happens when you fully own the process and commit to becoming the best version of yourself.

-Ryan

Remember, it’s easier to stay in shape than it is to get in ..

Remember, it’s easier to stay in shape than it is to get in shape.

I’m learning that first hand.

-Ryan

Did you workout today? a little chest workout today. I’m exc..

Did you workout today? a little chest workout today. I’m excited my gym partner is back from vacation (finally) so we can continue hitting it hard tomorrow 🤩

Mondays suck, but they’re better with a workout!

-Ryan

New Year, New Mission, New Goals. The start of a new year is..

New Year, New Mission, New Goals.

The start of a new year is like the first day of basic training—a clean slate and a chance to define your mission. One thing the military drilled into me was the importance of setting goals. They keep you focused, driven, and ready for whatever comes your way.

Why Goals Matter:

•Short-Term Goals: These are the daily and weekly wins that build momentum. In the gym, it might mean hitting a new PR or perfecting form on a lift. Small steps lead to big changes.

•Long-Term Goals: The big picture gives you direction. What do you want to achieve by this time next year? Whether it’s fitness, career, or personal growth, set your sights high.

•Adjustable Goals: Life will throw you curveballs. Learn to adapt and overcome. Goals aren’t written in stone—they’re a compass, not a cage.

The new year is the perfect time to reflect, reset, and refocus. Don’t just make resolutions—make a plan. Write down your goals, commit to them, and execute.

2025 is here. What are you aiming for?

-Ryan

As the New Year begins, remember that meaningful progress do..

As the New Year begins, remember that meaningful progress doesn’t require drastic changes. You don’t need to set lofty goals to prove your worth. Often, the most significant growth comes from small, consistent actions: choosing to show up, taking one step forward, or committing to daily efforts. This year, let’s focus on progress, not perfection. Build a life you’re proud of, one step at a time. You already have everything you need to make this your best year yet—just bring your determination. Let’s keep moving forward, one day, one choice, one win at a time.
Happy 2025!!

-Ryan

Happy New Year’s💝 let’s have another memorable year together..

Happy New Year’s💝 let’s have another memorable year together!

Someone said I look like I belong in a Christmas hallmark mo..

Someone said I look like I belong in a Christmas hallmark movie 🍿 🎥 lol was he right?? 😂😅

The holiday season is here, and while it’s a time for family..

The holiday season is here, and while it’s a time for family, gratitude, and celebration, it can also be easy to let your motivation slide. I suffer from this myself, it’s easy to get distracted and complacent. Don’t let the holiday hustle derail your goals. Stay focused, disciplined, and consistent—even when it’s tough.

Here are some quick tips to keep your fire burning:

1.Set Mini Goals: Focus on small, achievable goals for the next few weeks. Whether it’s a workout, a task, or a new habit, staying consistent will keep you on track.

2.Plan Ahead: The holidays are full of distractions, so plan your days. Prioritize your workouts, work, and personal time.

3.Don’t Skip Workouts: Even 15 minutes of movement counts. Stay active and keep your momentum strong.

4.Stay Balanced: Enjoy the treats and festivities, but don’t overdo it. Balance indulgence with discipline.

5.Remember Why You Started: Reflect on your goals. Whether it’s fitness, business, or personal growth, remind yourself why you’re doing this.

Motivation comes and goes, but discipline will carry you through. Don’t wait until January to get back on track—start now. Finish the year strong.

What keeps you motivated during the holidays? Drop a comment and let’s keep each other accountable!

-Ryan

Seated pin-loaded rows are awesome for building a strong, ba..

Seated pin-loaded rows are awesome for building a strong, balanced back and improving posture, but it’s all about doing them right to protect your back. Sit up tall, plant your feet firmly, and grab the handles with a neutral or overhand grip. Keep your core tight, your spine straight, and pull the handles toward your lower chest while squeezing your shoulder blades together. Slowly return to the start without jerking or overreaching. Focus on smooth, controlled reps, and start with lighter weights to nail your form before going heavier. It’s a simple move that delivers serious results when done right! 💪

-Ryan

Stream started at 12/14/2024 07:27 pm Saturday morning ride..

Stream started at 12/14/2024 07:27 pm

Saturday morning ride! Pretty simple :)
20 minute country pop peloton ride since I did a hard leg day yesterday.

nothing like a Friday leg day 😋 Focused on the glutes today ..

nothing like a Friday leg day 😋
Focused on the glutes today 🍑
5x 25 while squeezing this block inbetween my knees 🔥
We also did some hip abductions, machine squats, standing leg curls, some hip mobility stretches, & finished with a sissy squat burnout & the sauna☀️💦

I’m liking recording my workouts more and more! I’m excited to share my fitness journey with you all ❤️

-Ryan

I’m kinda liking this gym bathroom mirror, I may have to get..

I’m kinda liking this gym bathroom mirror, I may have to get one myself 😋😏 also I’ve never been a goodie and sweats guy at the gym, living in hot climates for most of my life has gotten me accustomed to shorts and tank tops. but this winters coolllld (it’s like 50-60 degrees) 😂
Stay warm out there!

-Ryan

Stream started at 12/11/2024 09:37 pm Come join me for a bi..

Stream started at 12/11/2024 09:37 pm

Come join me for a bike ride :)

After a long weekend, there’s nothing better than hitting th..

After a long weekend, there’s nothing better than hitting the sauna to reset. The heat helps flush out toxins, reduces muscle soreness, improves circulation, and clears the mind. It’s not just a physical detox—it’s a mental one too. Every drop of sweat feels like stress leaving the body. Ready to take on the week stronger, clearer, and more focused. 🔥💪 How do you recharge after a tough weekend?

-Ryan

Finishing up leg day my buddy had an idea to do this finishe..

Finishing up leg day my buddy had an idea to do this finisher, it was pretty rough to say the least.
This leg press variant targets your hamstrings. We did it at the end of the workout. We busted out 50 reps followed by 5 slow reps that take 10 seconds to go down. It was absolutely brutal, & we did 5 total sets with it.
Some key notes:
Place your legs high and wide
Control your breathing, you don’t wanna get out of control.
make sure you’re going slow and doing the full range of motion.
Keep your knees pushing outwards, they’ll have a tendency to fall inwards.

Would love to hear from you if you try it!

-Ryan

High-volume leg day is no joke, and today I pushed it to the..

High-volume leg day is no joke, and today I pushed it to the limit with 250 leg press reps. I focused on a high and wide stance to target the hamstrings and really feel the burn. The pros? A serious pump, improved muscular endurance, and the satisfaction of knowing I gave it everything. The cons? Fatigue sets in fast, and form becomes harder to maintain as the reps pile up, so discipline is key. High-volume training is tough, but it’s a great way to challenge your body and break through plateaus. Legs felt like jelly by the end, but that’s how progress is made.

-Ryan