This 2026 guide provides step-by-step proper back squat technique, the 7 most common errors (and quick fixes), a checklist, and answers to questions such as “how deep should I squat?”

Whip up magnesium-rich energy balls for forearm fuel, then crush a 30-minute circuit of dead hangs, archer push-ups, and suitcase carries. Build real-life resilience alone or with FitNKC's KC coaches. Ready to get started?

The Jefferson Curl is the ultimate blend of strength and mobility. By moving slowly through each vertebra, you’ll build flexible hamstrings, a resilient spine, and better control over your entire body.

In round five of our Fuel The Sweat Series, we pair a 5-minute protein-packed Greek Yogurt Power Wrap with a push + sprint workout that blends strength and conditioning. Simple fuel. Smart training. Big results.

The Dead Hang might look simple, but it’s a powerhouse for grip strength, shoulder health, and spinal relief. Learn how hanging from a bar can reset your posture, unlock mobility, and boost performance — all in under a minute a day.

In Series 4 of Fuel The Sweat, we’re going heavy on the posterior chain with a pull-and-plyo blend that builds strength, speed, and stamina. Paired with a warm, protein-rich oatmeal bowl that fuels recovery, this session hits hard and nourishes deeper. Let’s move like we mean it.

Overhead lifts killing your shoulders? Don’t just stretch. Move with purpose. This Down Dog variation is your new go to for improving shoulder mobility, restoring scapular movement, and giving overworked delts the recovery they deserve. No gear needed. Just results.

In Round 3 of our Fuel The Sweat Series, we’re stacking serious volume with a lower-body/core combo that tests your power, pace, and grit. It’s bodyweight only—but far from basic. Pair it with our protein-packed omelet and you’ve got performance fuel from sweat to skillet.

Struggling with tight hips and shallow squats? The 90/90 Hip Opener is a no-equipment stretch that improves mobility, unlocks hip rotation, and helps you squat deeper with less discomfort. Learn how to do it right—and what mistakes to avoid.

Get ready to ignite your muscles with Fuel The Sweat Series (2 of 6)! This full-body dumbbell workout brings the heat with two 9-minute AMRAPs and a killer core finisher. Pair it with our Granola Greek Yogurt Frozen Fruit Bowl for a protein-packed recovery boost. Check the video links, grab a weight, and let’s sweat!

Welcome to our brand-new “Fuel The Sweat” Series! Every other month, we’ll serve up a quick, delicious recipe—like this Grated Egg Avocado Toast—and pair it with a 30-minute, at-home full-body workout. Fuel your body, break a sweat, and stay motivated all year long!