Every script on file for this channel, paired with the published video it produced. The written ones came first. The rest are the finished videos transcribed word for word, so what is on this page is what was actually said on camera. Covering August 2025 to August 2026.
Client: Sam Kemper Format: Long form Published: 2026-04-09 Views: 129 Video: https://www.youtube.com/watch?v=2Or-rnLeINo Runtime: 1 min 3 sec (154 words) The script, as delivered on camera Here's a 30-second battle ropes tutorial to light up your arms and burn fat. Why it works. Ropes train shoulders and arms, but your core and legs stabilize. So, your whole body works and high-intensity movement equals high-efficient cardio. Set up. Feet shoulder width, soft knees, ribs down, hands in front of your hips. How to. Start with alternating waves, elbows slightly bent. Make clean waves without shrugging. The second option is two-arm waves. This begins at the legs and mimics a kettlebell swing. Progressions. Progress by having a faster arm rhythm and a lower squat for alternating. Try to recreate a DNA double helix look is my normal cue. Bigger waves or faster reps for the two-arm. They have a different target. Do double waves for power and alternating for fat burn. Battle ropes hit the arms, shoulders, core, and legs, and cardio. Follow for more and comment ropes for a quick workout.
Client: Sam Kemper Format: Long form Published: 2026-03-24 Views: 100 Video: https://www.youtube.com/watch?v=Tr3Uaegpe8M Runtime: 3 min 14 sec (659 words) The script, as delivered on camera Your first month in the gym is not about perfect workouts. It's about building a routine that becomes automatic. So, the goal is simple. Show up consistently, follow one plan, and leave confidently that you can repeat that plan next time. If you do that for 4 weeks, you've already won. Here's the plan you're going to repeat for 4 weeks. Choose one option based on your life. Day one, workout A. Day two, workout B. Day three, workout A. Next week, you flip it. B A B. If you have time for 4 days per week, do this. Day one, workout A. Day two, workout B. Day three, rest. Day four, workout A. Day five, workout B. That's it. Simple, repeatable, and you never have to wonder or worry about what you're going to do. Before we talk about exercises, you need four rules. [music] Rule one, do not change the plan every session. You repeat the same structure for 4 weeks so your body actually adapts to it. Rule two, start easier than you think. You want momentum right now, not burnout. Rule three, stop two reps before failure. Your job right now is consistency and clean form, not maxing out. Rule four, track one thing. Write it down so next week you can improve it. Both workout A and workout B follow the same structure. You will do one lower body movement, one upper body push, one upper body pull, one core movement, and optional cardio at the end. This hits your full body, keeps you balanced, and avoids beginner mistakes like only doing random machines or only doing upper body. So, I'm not going to overload you with a long list of exercises. Workout A, choose your lower body movement, your push movement, your pull movement, core, then leave. Workout B, same structure, different variation. Lower body, push, pull, core, then leave. The point is not the perfect exercises. The point is repeating the same pattern so your body builds skill and strength. If you're training in a gym and you don't know what to pick yet, find the machines that feel easy to control and comfortable, then keep them the same for the full 4 weeks. For each main movement, do two to three sets, do eight to 12 reps, rest for 60 to 90 seconds. For core, do two sets slow and controlled with slightly shorter rests. Total time, about 45 to 55 minutes. If you finish and you feel like you could do more, perfect. That's exactly how it should feel in the first month. Most beginners fail because they either progress too fast or they don't progress at all. Here's the beginner progression rule. Week one, learn the routine and stay consistent. Week two, add a little weight or one rep per set. Week three, do the same again, and week four, do the same again. So, small upgrades beat any big resets. If you add one rep per week, you're actually improving pretty fast. Motivation is not your plan. Your plan is your plan. I know that might sound weird, but on the days when you don't feel like working out, that's actually the most important time to show up. Your goal on these days is not a perfect session. Your goal is to show up and do the first two movements with high effort. Most of the time, once you start it, you will finish it. And even if you do the minimum, you kept the chain alive. So, here's your 4-week beginner plan. Pick 3 days or 4 days per week. Alternate workout A and workout B. Repeat the same structure for 4 weeks. Progress slowly every week and focus on consistency over intensity. If you want, I can also give you a simple template you can screenshot and bring to the gym. Follow for more training and nutrition tips, and I'll see you in the next one.
Client: Sam Kemper Format: Long form Published: 2026-04-25 Views: 98 Video: https://www.youtube.com/watch?v=lPqhwufR1b8 Runtime: 3 min 20 sec (574 words) The script, as delivered on camera This exercise saved my squat. I'll call it an exercise, but pales and rails is actually way cooler than that. So, pales stands for progressive angular isometric loading and rails is regressive angular isometric loading. What all that means is it's a fancy way of saying pushing and pulling your body into the new desired range of motion. So, you are going to be isometrically loading and then pushing and pulling into that new ROM, which I will demonstrate right here. First deep lunge. Keep the front foot completely down and passively lean forward as far as you can while this heel stays down. For me, that's right about here. So now, step two, I'm going to isometrically hold this for 30 to 60 seconds, which feels like forever. This is supposed to be a warm up for the thigh muscles, the shin, the tibialis, the ankle especially, and you will feel a burn if you're doing it right. Now the third step, the actual challenge of the active pales and rails. In this isometric position, we're going to pull for 10 and then push for 10 and repeat that times three. You might be able to see my muscles working, but tattoo might make it harder to tell, but I am very actively pushing into the ground. And it's very challenging because the isometric part of this is where you want to keep that angle constant even as you now pull pull and push for three rounds. It throws off your balance. It's a great burn in all of these leg muscles. And after 2 minutes straight pushing down. After two minutes straight of doing this, it's going to be such a crazy burn in the thigh muscles and the shin and ankle especially that when you then try to push or pull for a squat, it's going to be a lot easier because all of those muscles are very warmed up. And that should be six 8 [music] 7 6 5 4 3 2 1. All right. So, for me, I messed up my ankle really badly a year ago. I'll have pictures somewhere up here, but it was a really bad sprain. [music] And even after being able to do these kinds of low inensity movements, my squat was still trash. I couldn't put pressure on my heel for half a year. And with that, the mobility is limited now. But this kind of move is so helpful because if [music] you can't dorsiflex, you can't load a squat. I can get into a squatting position and it's not that hard if my heels come off the ground. But when you get into loaded exercises with a barbell on your back, you need to keep your heels down. And already, you know, it's not perfect. I'm definitely leaning forward a bit, but it's a lot better than it was. And that's because I have the ability now to load not just my right stronger ankle, but also my left ankle. This kind of range of motion was impossible a year ago and now I can load it like a one-legged squat almost. Pretty painfree, pretty comfortable. This all should be painfree. I just need to have better posture, I know. And that's some hamstring tightness that I'm working through. Try it out for your next workout. I hope you enjoyed. Like and follow for more. I'll see you in the next
Client: Sam Kemper Format: Long form Published: 2026-02-27 Views: 43 Video: https://www.youtube.com/watch?v=gOmniwKxaH4 Runtime: 3 min 14 sec (609 words) The script, as delivered on camera Summer is coming fast and most people do the exact wrong thing. They go extreme for seven days but miss one day and then quit for weeks. If you want a real summer body, then you need a simple plan that works in real life. I'm Sam Keer. I coach busy people who want to gain athleticism, feel confident, and have lifelong results. And in this video, I'll give you the exact rules I want you to follow for the next 8 weeks so that you stay consistent and see visible results. Your only goal for the next 8 weeks is this. Win the week, not the day. If you can string together eight solid weeks, then your body has no choice but to change. That's the principle of adaptation. The seven rules for a summer body. Rule number one, stop chasing perfection. One missed workout or cheat meal can make you feel like you failed. Instead, aim for consistency. If you are succeeding with your plan most of the time, then you will feel and see results within weeks. Rule two, train with progression. If week one and week five had the same plan, you'll have the same result. Each week you have to add a bit of weight or a rep or a set or some variable of improved control. Small upgrades every week. Rule three, protein is the anchor. If you do nothing else, do this. Build each meal around protein. Protein helps you keep muscle while you lose fat. It also helps you feel full or satiated, so you're less likely to indulge in any cravings. This will make your nutrition plan much easier to adhere to. Rule four, keep your nutrition realistic. You do not need a crazy diet. You need repeatable structure. Most of your meals should be on point and you still leave space for real life here and there. When you go off plan, you don't wait till Monday to restart. You lock back in and you go back at it the next meal. Rule five, track the few things that matter. If you are not getting results, guessing isn't going to fix it. Track these. Your weekly workouts, your main lift progress, the number of sets and reps, your protein intake, your total number of steps and your sleep estimated. Rule six, expect the dip and push through it. Around weeks 2 to four, motivation drops and that's normal. Keep going. The people who win are not more motivated. They just show up even when it's boring. Rule seven, recovery is part of the program. If you are constantly exhausted, sore, and your performance is suffering, that's not discipline. That's a bad strategy. Train hard, but recover hard, too. Rest, hydration, sleep are all super important. I've learned this the hard way. If you're really pushing during these workouts, then trust that you need and deserve recovery time. Here is what I want your next eight weeks to look like. Train consistently each week. Progress something small each week. Protein anchored meals three times a day. daily movement most days of the week and sleep as a high priority. That is the formula. If you want to follow this with a full structure so that you don't have to overthink anything, check the link in the description for the challenge details. And even if you don't join anything, still do this. Start today, not next week. Comment summer if you want me to drop a simple weekly routine that you can repeat. Subscribe for more realistic training and nutrition that actually works. I'm Sam Keer. See you in next one.
Client: Sam Kemper Format: Long form Published: 2026-03-19 Views: 36 Video: https://www.youtube.com/watch?v=RpE7qlxiXSQ Runtime: 37 sec (90 words) The script, as delivered on camera If your hips feel tight or weak, do this three move PT routine. Brace your shoulder, lock ribs down, and squeeze glutes. Make it easier from the knees or much harder by raising the top leg. Keep both knees extended when raising. Second, Copenhagen. This hits the adductors and core stability. Start short lever isometric, then progress to long lever and even dynamic reps as you get stronger. Finish with windshield wipers. Slow control. Only go as far as you can without your low back twisting. This improves hip mobility.
Client: Sam Kemper Format: Long form Published: 2026-03-09 Views: 35 Video: https://www.youtube.com/watch?v=nvDe7a9ctbw Runtime: 3 min 23 sec (686 words) The script, as delivered on camera Hey guys, Sam Kemper here. Today I'm going to show you how to design a workout program that actually fits for your life, not a random split you copied off the internet. This is the exact plan that I use for myself and my clients. So, by the end, you'll know how to design your own workouts, whether you work out two, three, or four times a week. Before you pick exercises, ask yourself these three questions. Question one, how many days per week can you realistically train? Not your best week, your normal week. Because the best program is the one that you can actually repeat. Question two, what is your current training level? If you're new, you need fewer moving parts. But if you're more experienced, then you can handle more volume and more specific exercises. Question three, what are your goals and what do you need? Most people only train what they like. But the best results come from balancing three things. What you like or your strengths, what you need or your weaknesses, and what you want to get better at, the actual training focus. So, for example, you might like lifting. You might need cardio and mobility. And maybe you want to get better at running, sports, or being more athletic. Your plan should include all three, even if [music] one is smaller. Here's the rule. Strength is your base. Cardio keeps you fit and healthy. [music] Mobility keeps you moving well and training pain-free. Now, let's build your week based on your available days. If you train two days per week, do full body both days. You hit every major movement each session. A squat compound, a hinge compound, a push, [music] a pull, and core. Finish with a bit of cardio. 8 to 12 minutes is plenty. So in this example, day one and day two are both full body with a little bit of cardio. If you train three days per week, the two best options are option A is upper, lower, upper, and then the following week you switch it. So it's lower, upper, [music] lower. Option B for three times a week, it's a different emphasis each time. So it can be a squat day, a hinge day, and an upper day. Either way, keep a little cardio in each session or add one separate cardio day if you prefer. If you train four days per week, [music] now you can split it more. Upper, lower, upper, lower, or a push, pull, legs, cardio. The key is you train each muscle [music] or movement about twice per week with proper recovery between each session. The biggest mistake is people go allin on strength and [music] ignore cardio and mobility. Then they feel stiff, tired, and progress stalls. So, here's my easy rule. Every week, you need two to four strength sessions, two cardio sessions, and daily mobility. Even 5 minutes. A little mobility routine will go a long way, especially on your lift. That's it. Simple and repeatable. Pick movement patterns [music] first, then the exercises. Your squat, hinge, push, pull, core, balance. Pick the exercises for these [music] movement patterns, then choose the variations you can do pain-free and progress. Don't do 10 exercises for one muscle. Do three to six quality movements [music] and progress those. To make a program work longterm, you need progression. Here's the simplest method. When you can hit the top of your rep range with good form, add a little weight next time. Maul jumps week to week. That's how you get stronger. I can build your exact weekly plan based on your goals, availability, and training experience. DM the word train in the comments below. Let me know how many days of the week you can train and what your main goal is. I'll point you in the right direction. If you want, I can build your exact workout plan based on your training goals, your schedule, and your experience. If this helped, save it, share it with a buddy, and I'll see you in the next one.
Client: Sam Kemper Format: Long form Published: 2026-04-18 Views: 29 Video: https://www.youtube.com/watch?v=rWe6Mdu6ZFM Runtime: 2 min 59 sec (517 words) The script, as delivered on camera You have a demanding job. You have a life. You're not going to train five days a week. That's not a failure. That's just reality. You do not need five days. You need three done right. Here is exactly how. Let me kill the myth that more training equals more result. Muscle protein synthesis is elevated for roughly 24 to 48 hours post exercise and then it returns to baseline. Training the same muscle daily does not mean more growth. It just adds fatigue. Research shows two to three sessions per muscle group per week is the sweet spot for hypertrophy. Not five, not six, two to three. Three full body sessions per week hits every muscle three times with four days of full recovery. [music] This gives you enough volume and built-in four full recovery days. That is the science working for you. Three days done hard and smart will beat five days done carelessly every single time. Full body, three days. That can be Monday, Wednesday, Friday, Tuesday, Thursday, Saturday, any three non-consecutive days. Consistency on the days matters more than which days you pick. Every session follows the same four move structure. One compound lower body movement, one compound upper body push, one compound upper body pull, one accessory or isolation movement. So, a session A example would be Romanian deadlift, incline dumbbell bench press, cable row, and a dumbbell curl superset with triceps push down. A session B example could be goblet squat, overhead press, lat pull down, and core. A session C example could be leg press, lat bench press, seated row, and face pull. Rotate A, B, C each week. Three to four sets per compound movement, two to three sets on the accessories for 45 to 60 minutes total per session. You are not doing less, you are doing enough. And enough consistently is everything. Mistake one, training lightly because you feel like fewer days means less effort required. Three days only works when the effort is high. Three hard sessions will outperform five casual ones every time. Mistake two, filling sessions with isolation work instead of compounds. Curls are fine, but if that's all you're doing, the stimulus is not going to be there. You need compounds for growth. Build the pattern first, then build the intensity, then the results will come. Mistake three, ignoring those other four days. The days off are recovery days. Sleeping well, hitting your protein, staying active with NEAT is all going to be important as the gym sessions are the trigger, but the other four days are where that adaptation is happening. A three-day program is a precision tool. Use it precisely and it delivers. Phone it in and it doesn't do anything. Build the pattern first, then build the intensity, and then the results will follow. If you want a full personalized three-day program built around your schedule, I work with online clients across Australia and internationally. Link below or head to samkemper.com. Hit like if this helped, subscribe for practical content every week, and I'll see you in the next one.
Client: Sam Kemper Format: Short form Published: 2025-09-14 Views: 9,723 Video: https://www.youtube.com/watch?v=FLAdt5ETXA4 Runtime: 55 sec (174 words) The script, as delivered on camera Here's how to duck lock in under one minute. Common mistake number one is bouncing side to side. Your arms should keep a PVCA pipe level the whole time. Common mistake number two is an asymmetrical gate. Make sure both legs are working evenly. These provide a great hip adductor stretch while also lowering the quads. Finally, common mistake number three is the bar falling forward. This exercise is often used by Olympic weightlifterss who clean and snatch. Whether your goal is to lift heavy weights overhead or to improve posture, the bar should be directly overhead. A regression would be to start without the bar and use your hands to support your legs. While a progression would be to add weight, it's usually not needed. They get their name because your upper body should be still. Your legs should do all of the work like a duck. They're amazing for the ankles, knees, hips, and shoulders. And I would argue that being able to duck walk perfectly is the most impressive physical skill.
Client: Sam Kemper Format: Short form Published: 2025-09-20 Views: 4,110 Video: https://www.youtube.com/watch?v=3N3y8rFESuU Runtime: 54 sec (169 words) The script, as delivered on camera How fast can I run? I think I'm the fastest I've ever been at the 100 meter at least. For context, I used to be a distance runner and my personal bests in the mile and 5K were my best events. My sprints were always proportionately worse, running about 13 second 100s. Not terrible, but not great. And lately, I've been doing a lot more strength training, jumps, and sprinting. So, I think that my 100 might actually be better than when I was in high school. Now, I'm 7 years older, 28 lbs heavier, and it's all muscle. And today I'm hoping to sprint a new personal best. So that was my final warm-up, a full 100 meter in 14 seconds. Devil starts are always tough, more so without blocks. Here's rep number two. Full down start and it was a 12.8. Final attempt 11.9. These are definitely PRs. And while I'm no Olympian, it's an awesome feeling to set new personal bests, especially since I really didn't
Client: Sam Kemper Format: Short form Published: 2025-08-15 Views: 3,797 Video: https://www.youtube.com/watch?v=hwRR8AjScHE Runtime: 58 sec (237 words) The script, as delivered on camera Hi guys, I'm going to show you my jump PR and all of the different jumps I can do at lower heights going to higher, easier jumps when we get down to 24. So 48 is my personal best. I have done it a handful of times. Jumped 4 feet, but it requires like all of my effort and when I jump I have to really tuck my knees to make sure that I landed at the top. 42 is my vertical PR. That is the height that I can jump from a standing start, no momentum. I can also do it running with a few different fancy penultimates which I would classify as right, left, left, right. So there are a lot of variety I can do 6 in down from my PR. 36 is pretty easy nowadays. That used to be my PR, but now it's something that I do in the beginning of most of my workouts. It's a pretty easy vertical. 24 really is easy at this point. So I can do one footed on 24 off of the right and off of the left. I think it makes sense that you can do 2 feet 48. You can do one foot each for 24. That's how I do my workouts nowadays. I hope you enjoyed seeing a different kind of breakdown on how to regress or progress your workout. Thanks for watching.
Client: Sam Kemper Format: Short form Published: 2026-03-13 Views: 3,759 Video: https://www.youtube.com/watch?v=q2Rb78JVizQ Runtime: 1 min 4 sec (194 words) The script, as delivered on camera Bam Adebayo scored 83 points today. 83 in one NBA game is the second highest ever. The craziest stats are that Bam's career high before this was 41, which is great in NBA competition, but he doubled that today. He's always been a defense-first player, and even now he showed that. He didn't cherry-pick for 83 points. He still had two blocks, two steals, three assists, and nine rebounds. It's awesome to see him hustle on both ends of the floor. The other crazy thing was how he scored from everywhere. Multiple threes, dunks, layups, and 36 made free throws. By the end, he was being triple-teamed and didn't let it slow him down. Bam is amazing with two Olympic gold medals and three All-Star selections, but nobody really expected him to join the elite scorer group of Wilt, Kobe, Luka, and Dame until today. Basketball is a game of runs, so this should be inspiring. It doesn't matter how your career starts or what you're known for. Anyone is capable of greatness at any time. How do you think this will impact the rest of the league and the rest of Miami's season?
Client: Sam Kemper Format: Short form Published: 2025-08-29 Views: 3,188 Video: https://www.youtube.com/watch?v=MU36huTBeoc Runtime: 59 sec (195 words) The script, as delivered on camera Step-ups are one of the best exercises for strengthening the legs and balance. In terms of form, you want to push through the front leg, the front heel specifically, more so than the bottom foot or the bottom toes. So, try to relax that bottom leg and really push through the front foot. For me, 18 in is usually good enough as a stretch. 24 in is a pretty hard step for me. So, that's more of a challenge. So, when trying to determine how high your stepups should be, I generally say the knee should be in line with the hip. So 24 in plus or minus 18 in should be good for most people around 6 ft tall. So final thoughts on step-ups. They're a great exercise that are functionally good for improving leg strength and symmetry and balance in both sides. If you have one side that is noticeably stronger. I recommend doing both sides if not one extra set on that weaker side. That scaling step-ups into your workouts is a smart practical way to build up leg muscle. I hope you enjoyed that video. See you soon with the next
Client: Sam Kemper Format: Short form Published: 2025-09-07 Views: 2,303 Video: https://www.youtube.com/watch?v=2TCWTSuCC5I Runtime: 47 sec (170 words) The script, as delivered on camera The stairmaster is one of my favorite exercises. Normally, I do every step is a great beginner way to do this exercise. It's more about footwork and coordination, speed, and cardio as opposed to doing every other step, which is a great exercise that I have done. I haven't seen many other people do it, but doing every other step is a lot more of a strength exercise. You can also do the stairmaster going to the side. I find that really difficult. So, if you are going to try that, I would hold on to the handle with one arm. It's a lot more of a balance challenge. There's another variation called corners where with the stair master you go to the opposite step each time and that's a good extra variation if these are not hard enough. So if you want to get stronger leg muscles and cardiovascularly fitter I recommend trying the stairmaster at the end of your next workout. Thanks for watching. I hope you enjoyed.
Client: Sam Kemper Format: Short form Published: 2026-05-13 Views: 2,186 Video: https://www.youtube.com/watch?v=ga1lVVLLD8k Runtime: 1 min 38 sec (301 words) The script, as delivered on camera Unstable ankles and weak shins can be fixed with just four exercises done twice a week. First, we're going to do tibialis raises. So, walk off against the wall with your back secure, keep your knees straight, and then flex your shins to lift your toes off of the ground. We should do 10 reps, 20 at most, all pain-free, just to get some circulation going into the ankles. Then, you want to take a band around the midfoot, either one leg 10 times in a row. You should feel the burn on the outside shin, two sets each leg. Now, the more difficult stuff. TMJs are very complicated in a coordination sense because there are two motions going on. First, it's the squat, through your heels, push into your toes, and then extend for five reps, very slow, then the opposite, on your toes, squat down, plant your heels. The balance is very difficult, and if you have weak ankles like I did, this is a great physical therapy exercise that gives you control in both directions of planting for a squat. Finally, we have a knees over toes lunge, which I find the most difficult because you have to keep your heel planted. I could go a lot farther with my heel up, but the point of this is to work on ankle dorsiflexion and to increase the ability to load the ankle and knee while keeping good posture, good mechanics, and eventually body weight is going to be too easy, so we're going to add a kettlebell. This is very similar to the ankle pails and rails video I already made. If you haven't seen that, check it out. I hope you enjoyed this video. Like and follow for more, and I'll see you in the next one.
Client: Sam Kemper Format: Short form Published: 2026-02-11 Views: 2,074 Video: https://www.youtube.com/watch?v=wCg6qs5L3-U Runtime: 59 sec (174 words) The script, as delivered on camera This one easy looking move builds a rock solid core fast. Dead bugs improve ab strength more than most traditional core exercises. That's because they target the deeper intransited core muscles like the transverse abdominis. Lay on your back with all four limbs in the air. Now extend the opposite arm and leg toward the ground. Go slow on the way down, then snap back up with control. If your low back pops up, you went too far. Need an easier version? Keep both knees bent and shorten the range to perfect the form. Once regular overhead reps are too easy, try sideways. These horizontal reps are much harder. Reach as far as you can with your low back staying down, improving range of motion gradually instead of rotating the lower back. Once this is too easy, a progression for both is to hold a yoga ball between the top hand and foot. This exercise improves core, hip, and shoulder strength while also training mobility and coordination. Like and follow for more fitness info.
Client: Sam Kemper Format: Short form Published: 2026-02-17 Views: 1,768 Video: https://www.youtube.com/watch?v=X-Jaz9KrOCU Runtime: 1 min 1 sec (157 words) The script, as delivered on camera Imagine climbing a 1600 foot skyscraper with zero ropes. Alex Honold climbing Taipei 101 is the most impressive physical accomplishment I've ever seen. 1,600 ft up with no ropes. This included steep overhangs, round dragons, and strong winds. His training included hundreds of wide grip and fingertip pull-ups, push-ups, and ring iron crosses. Physically, he's an elite human, but his mental training may have been even more intense. His visualization was so methodical that he had planned out his entire route in advance. One thing many people don't seem to know is that he had done a practice run with ropes beforehand to ensure this was possible. But still, no matter how much preparation occurred, there's always unpredictability when free climbing. He put his life on the line and absolutely crushed it. I've never seen any human accomplish [music] something so amazing. Now I've got to go watch Free Solo. Follow for more insane human performance stories.
Client: Sam Kemper Format: Short form Published: 2026-08-03 Views: 1,727 Video: https://www.youtube.com/watch?v=5RItyaRxVUM Runtime: 1 min 39 sec (262 words) The script, as delivered on camera Compass lunges don't just train leg strength, they also improve hip mobility, lower body coordination, and balance. You're going to be doing eight lunges in seven different directions because you will start and end at the forward number one and number eight spot. So, doing it in real time. So, forward, one. Diagonal, two. [music] Horizontal, three. Backward diagonal, four. Backward, five. Diagonal, six. Front diagonal, seven. And then forward again for eight. It's important to note that your knee should bend in every direction except for horizontal to the side. It's not going to bend that much. This leg should stay straight because that's more of an adductor stretch. So, in every other direction, you can really bend, but not sideways. The only one you can do is across the side foot. It has to be diagonal both ways. Otherwise, it's eight points evenly around your body, starting and ending at number one. You can start with a stick or something to hold on to for assistance. That's totally fine. And when you build up to it, you can even add weight. I would only add weight to the forwards, backwards, and sideways directions because going diagonal is a bit of an odd angle. It works for hip mobility. It's important to train multiplanar, but you're not going to really want to load weight in a diagonal somewhat compromised position. So, if you do go to adding weight, I would try just doing that in either the frontal or medial plane. Try it out and let me know how it goes.
Client: Sam Kemper Format: Short form Published: 2026-03-11 Views: 1,719 Video: https://www.youtube.com/watch?v=_82meZLJtgs Runtime: 10 sec (26 words) The script, as delivered on camera I just flip the switch. Flip, flip. I don't know nobody else is [singing and music] doing this. Bodies start to drop, hey, hit the floor.
Client: Sam Kemper Format: Short form Published: 2026-05-01 Views: 1,701 Video: https://www.youtube.com/watch?v=E9ACgBTw6cc Runtime: 14 sec (48 words) The script, as delivered on camera Look at my eyes, tell me your tale. Do you [music] see the road of my turmoil? Tell me the signs whenever the smoke clear out of my face in my picture. What we could do? I look fly. All of that green and yellow that drip drip.
Client: Sam Kemper Format: Short form Published: 2026-06-12 Views: 1,540 Video: https://www.youtube.com/watch?v=Ej-FOhixDlw Runtime: 23 sec (68 words) The script, as delivered on camera This is one of the most underrated exercises. You can go heavy for strength with long breaks or go light for endurance with minimal breaks. The sled helps lower body strength, core and upper body [music] strength, cardio, footwork, and balance. I prefer to go heavier with longer breaks and longer rest in between because doing a drop set like this, six plates down to one, is brutal.
Client: Sam Kemper Format: Short form Published: 2026-06-16 Views: 1,508 Video: https://www.youtube.com/watch?v=lj7EPbqc7Mo Runtime: 1 min 34 sec (274 words) The script, as delivered on camera It took me forever to get my first pull-up because I didn't know what I was doing. If I had to start over, here's how I would begin training. First, I'd focus on dead hanging. This will strengthen your grip, forearms, and back. Grip strength is super important. Being able to hold your body for 20 seconds is a prerequisite for longer pull-up sets. Once you can hold your body weight comfortably on a dead hang, next are Australian rows. Start basically vertical and gradually lower your body towards horizontal. This will really increase the amount of weight you're pulling, similar to a full body weight pull-up. Once you can do three sets of 10 Australian rows below 45° angle, then you are ready for banded assisted pull-ups. Use a thick band, use two, the more assistance the better, and then we're just doing real pull-ups. This is the full form of regular pull-ups, standing upright, good posture, core engagement. The pull-up machine is a good substitute if you don't want to try this. It can be pretty intense. Once you can do three to eight reps, try isometric holds. Two to five seconds for three sets. The last step is eccentrics. So, from that isometric position, you're just going to lower yourself as slowly as possible, aiming for about three seconds per descent. You can jump up to the top, so you don't need to worry about that pull-up to get there, and then just extend your arms as slowly as possible. For extra accessories, try one-arm lat pull-downs and cable rows. I hope you enjoyed that routine. Like and follow for more.
Client: Sam Kemper Format: Short form Published: 2026-06-19 Views: 1,409 Video: https://www.youtube.com/watch?v=4k57LWus2wM Runtime: 24 sec (63 words) The script, as delivered on camera These three exercises all work your back, but in different ways. This is the most important movement as it strengthens the lower back and helps with posture and core. This exercise improves pulling ability and builds mid-back width. This exercise strengthens the upper back and helps that aesthetic V-taper. [music] Save this for your next back day and follow for more fitness content.
Client: Sam Kemper Format: Short form Published: 2026-06-27 Views: 1,283 Video: https://www.youtube.com/watch?v=XohgC7acAn8 Runtime: 34 sec (83 words) The script, as delivered on camera If one side is stronger than the other, here's how to actually fix it. Start prioritizing unilateral exercises. Start doing lunges instead of barbell squats. So, dumbbell rows instead of cable rows. So, dumbbell bench instead of barbell bench. Always begin with the weaker side first, then match that volume on the strong side. Add more reps to the weak side or even an extra set before increasing the weight. Doing this will fix any imbalances and ensure equal strength on both sides.
Client: Sam Kemper Format: Short form Published: 2026-07-17 Views: 1,194 Video: https://www.youtube.com/watch?v=3J9Ktw1_tr0 Runtime: 15 sec (27 words) The script, as delivered on camera More time, more reps, more weight. More time, more reps, more weight. More time, more reps, more weight. More time, more reps, more weight. Follow for more.
Client: Sam Kemper Format: Short form Published: 2026-06-08 Views: 1,183 Video: https://www.youtube.com/watch?v=9DzAzkOX-7w Runtime: 38 sec (113 words) The script, as delivered on camera This trains the rotator cuff in the most optimal way. Many people train shoulders with standing bands or plate raises. While this offers a good warm-up, if you really want to strengthen the shoulder, you should do dumbbell external rotations on a bench. The difference between those exercises and this one is the elbow support. Having your elbow on your knee supports the arm in such a way that you can lift way heavier weights with more support and more stability. This angle is also great for the medial deltoid, abs, obliques, hips, and glutes. Some of my clients use a 2-lb weight and they really feel it, [music] which is most important.
Client: Sam Kemper Format: Short form Published: 2026-03-21 Views: 1,170 Video: https://www.youtube.com/watch?v=Yi-yPPFlMBk Runtime: 1 min 1 sec (183 words) The script, as delivered on camera Dead hangs are one of the best exercises for your overall health. This exercise may look simple, but it really strengthens the wrists and forearms, preventing conditions like tennis elbow and golfer's elbow, and the decompression helps the hips, which can prevent serious conditions like sciatica. If that bar is too high or you can't do full body weight yet, try this regression. Having a barbell at any height is a scalable, adjustable way for you to get the same benefits with less risk. You can start with two feet for assistance, progressing to one foot or no feet. The higher the better, so you don't have to tuck in a ball like this, but it still works. This is also great for shoulder mobility. You can do pulses like I'm doing now, where your hands and feet are stable and you gently push your torso through. This is going to counter modern posture, where we're hunched over with our arms in front of our body. Try this exercise for just three sets of 10 seconds. Save and follow for more fitness exercises.
Client: Sam Kemper Format: Short form Published: 2026-06-21 Views: 1,057 Video: https://www.youtube.com/watch?v=X7-TIgctrHI Runtime: 1 min 10 sec (190 words) The script, as delivered on camera BOSU balance routine. This is the foundation of my ankle rehab after my most recent sprain. First, we're doing side-to-side shifting, 10 reps into each foot. Keep your center of gravity low, each shift [music] slow, and good posture if possible. Second, we're doing front-to-back shifting, also 10 reps each. This is way harder. While side-to-side has an end point where wobbles stop, this does not. In fact, the backwards leaning calf stretch is still challenging and requires my full focus no matter how many times I do this. But, it does now feel easier, especially the quad loading forward shift. [music] Third, we're going to one leg. One foot balances may be hard enough for some on solid ground, and that's fine because the BOSU is an added [music] challenge. And if this is too easy, fourth, we're going to add instability by moving the off leg. I like to do 10 knee lifts, 10 glute kicks, and 10 hip circles each way. This will not only train your balance, but also improve hip mobility for both legs. What's your favorite balance exercise? Let me know in the comments.
Client: Sam Kemper Format: Short form Published: 2026-06-17 Views: 1,030 Video: https://www.youtube.com/watch?v=sYwcgxsBr9c Runtime: 29 sec (88 words) The script, as delivered on camera When front raises are too easy, and side raises are too easy, try the iron cross. This combination of the front and side raise gets every part of the shoulder muscles, while the crossover works in other muscles like the chest and trapezius. The crossover is the hardest part, so keep the weights lighter than you would if you were doing either of these front or side raises individually. Like and follow for more fitness info. Let me know what your favorite shoulder exercise is in the comment.
Client: Sam Kemper Format: Short form Published: 2026-03-18 Views: 1,011 Video: https://www.youtube.com/watch?v=IrkJnZ2DPLE Runtime: 39 sec (108 words) The script, as delivered on camera If you are doing cardio but not losing fat, then you are starting at the wrong level. Base of the pyramid is a calorie deficit. If this is not in place, then nothing else matters. Next is protein intake. This keeps you full and protects your muscles while you cut. Then strength training. This is how you keep your shape while the number on the scale drops. Then it's cardio and this will increase your metabolism. And sleep is the very top. Helpful to recovery and poor sleep habits will lead to food cravings. Build from the bottom up. Save this and follow for more fat loss breakdowns.
Client: Sam Kemper Format: Short form Published: 2026-05-22 Views: 832 Video: https://www.youtube.com/watch?v=QWaTSAAhV-Q Runtime: 37 sec (104 words) The script, as delivered on camera These four exercises are great for everybody, especially those with hunched posture. External rotations strengthen the rotator cuff and open up the chest. Internal rotations strengthen the chest and the lats while lengthening the mid back. And rear flies strengthen the rear deltoid and triceps. Chest flies strengthen the chest and the anterior deltoid. Make sure to keep your head neutral and shoulders down. A common mistake is people hunch up their shoulders when they do any of these. Two to three sets of eight to 12 reps is a great start, especially as a non-stop circuit. Like and follow for more fitness info.
Client: Sam Kemper Format: Short form Published: 2026-05-18 Views: 748 Video: https://www.youtube.com/watch?v=HYnZO3asOZE Runtime: 34 sec (93 words) The script, as delivered on camera Bird dogs improve core strength, balance, and coordination. Begin with hands under shoulders and knees [music] under hips. Extend opposite sides, fast out, slow in. Make sure to keep your back flat. There are two progressions for this exercise. One is to extend farther above than parallel. I encourage this for legs as this strengthens the lower back. I also recommend using a wall as an endpoint when trying this. The other progression is adding an abduction to each rep. This will really challenge your coordination. Like and follow for more fitness info.
Client: Sam Kemper Format: Short form Published: 2026-03-03 Views: 505 Video: https://www.youtube.com/watch?v=-BYs_53dqtU Runtime: 47 sec (132 words) The script, as delivered on camera Most people can't pistol squat correctly. Here's a great alternative. The stomp press is a leg press and pistol squat hybrid. [music] It builds quads, glutes, and core muscle. It also improves leg drive and unilateral balance. Set up like this. Position your upper body neutrally over the pushing leg. Keep the ribs down. Don't lean forward or backward. Keep your pushing foot flat with the knee tracking over the middle. Press through your mid foot and [music] heel, then control the eccentric. If your bottom leg comes off, the weight is too heavy. Progress it with cleaner reps and deeper control, not just more weight. To get in, use the arm bars. To get out, relax the platform and step off. Don't rush it. Save this if you want stronger legs.
Client: Sam Kemper Format: Short form Published: 2026-04-14 Views: 322 Video: https://www.youtube.com/watch?v=jXvhh6HydoY Runtime: 30 sec (88 words) The script, as delivered on camera Most people are scared of creatine without good reason. It's not steroids, it doesn't hurt your kidneys if you're healthy and drink enough water. And the weight gain is mostly water inside the muscles, not fat. What it actually does is help you get more reps, more strength, and better recovery. And there's solid research on the brain benefits, too, especially for the sleep deprived. Take 3 to 5 g daily with a small loading phase during the first week. Save this and follow for more fitness info.
Client: Sam Kemper Format: Short form Published: 2026-04-11 Views: 128 Video: https://www.youtube.com/watch?v=ZMXA08N91g8 Runtime: 1 min 28 sec (252 words) The script, as delivered on camera This exercise is so difficult, so rewarding, and has so many options. The first option is the squat and pull. Start by bending your hips and [music] knees and pulling through your lats. This is almost like assisted squats because the handles will help bring you back to a standing position. Next is straight arms. Keep your elbows extended and use your lats to pull your hands down to your hips. This is a good back and lat exercise. Next is elbow extensions and this is a good triceps isolation exercise. The least meters per pull typically, but for a good arm burn, this works out very well. Next is wood chops. This is a great ab exercise and you can keep both feet on the platform, but I would normally take one foot off to get a wider stance and a little more hip twisting. As the hips are what really make this move happen. And my favorite way to do this is actually jumping. And there's a lot of variety here, but two-foot squat jump can make you feel weightless with extra hang time. The split squat jump is also fun. Just be careful cuz the platform's kind of small. So, yeah, that's the skier. Really great exercise, so good for strength and cardio, and so many options when it comes to squatting, arms, elbows, abs, and jumping. So much variety here. I hope you enjoyed that video. Like and follow for more. I'll see you in the next one.