Granite Bay Strength and Conditioning

Granite Bay Strength and Conditioning Five‑star personal training for adults, teens, and youth 12+. Private, modern facility with programs for beginners and advanced clients.

Work one on one with a coach who brings 30 years of experience in strength, mobility, and safe progressions. Details on how GBSC handles member data, PAR‑Q information, youth data, and privacy practices.

08/26/2026

KNEES HURT? TRY THIS SQUAT.

The Spanish squat is a useful option for strengthening the legs while modifying the demands of a traditional squat.

The band behind the knees provides support as the athlete sits back, helping maintain an upright torso and creating a controlled, quadriceps-focused movement.

Adding slant boards under the heels can:

• Reduce the ankle mobility required
• Allow more comfortable forward knee movement
• Increase quadriceps involvement
• Help maintain a more upright torso

Stronger quadriceps can improve the knee’s ability to tolerate force during squatting, walking, running, jumping, stairs, and changes of direction.

Band tension, heel elevation, depth, and resistance should be adjusted to the individual. This exercise won’t be appropriate for every knee condition, so begin conservatively and don’t force through worsening pain.

Learn more: https://gbstrength.com

08/20/2026

FEELING STIFF? TRY THESE 5 FOAM-ROLLING MOVES.

Foam rolling can help reduce the feeling of stiffness, improve short-term mobility, and prepare your body for training.

1️⃣ THORACIC SPINE
Support your head, keep your ribs controlled, and gradually work different areas of your upper back.

2️⃣ NECK & UPPER TRAPS
Use light pressure and slowly change the roller’s angle to target different areas. Never force your neck into an uncomfortable position.

3️⃣ GLUTES
Keep both feet grounded and gently shift your weight to explore different parts of the glutes.

4️⃣ PIRIFORMIS & POSTERIOR HIP
Place one ankle over the opposite knee to expose the deeper hip musculature.

5️⃣ QUADRICEPS & ANTERIOR THIGH
Move slowly along the front of the thigh, briefly pausing on areas that feel restricted.

Foam rolling shouldn’t be a contest. Use controlled pressure, breathe normally, and spend approximately 30–60 seconds on each area.

Save this routine for your next warm-up or recovery session.

08/14/2026

6 MOVES FOR A STRONGER POSTERIOR CHAIN

Your posterior chain—including the glutes, hamstrings, hips and spinal erectors—plays an important role in producing force, maintaining posture and supporting athletic movement.

A stronger posterior chain can improve your ability to lift, sprint, jump and change direction while helping you stay strong and capable in everyday life.

Here are six movements we use at Granite Bay Strength & Conditioning:

1. Staggered-stance deadlift
2. Nordic curl negatives
3. Barbell hip thrust
4. Landmine Romanian deadlift
5. Roller hamstring curl
6. Weighted GHD extension

These exercises train hip hinging, hip extension, knee flexion, eccentric hamstring control and staggered-stance stability. You don’t need to perform all six in one workout—select the movements that match your experience, needs and goals.

Save this Reel for your next lower-body workout.

08/11/2026

5 EXERCISES TO BUILD EXPLOSIVE POWER ⚡️

Explosive power is the ability to produce force quickly. These five exercises develop different pieces of that equation—from foundational strength to rapid force production and explosive hip extension.

1️⃣ TRAP-BAR DEADLIFT — TOTAL-BODY STRENGTH
Builds the quadriceps, glutes, hamstrings, trunk, upper back, and grip. Greater force-producing capacity creates a stronger foundation for sprinting, jumping, and changing direction.

2️⃣ BACK SQUAT — LOWER-BODY STRENGTH
Develops the legs, hips, and trunk while teaching the athlete to apply force into the ground under load. This strength supports acceleration, jumping, deceleration, and overall athletic performance.

3️⃣ HANG POWER CLEAN — EXPLOSIVE TRIPLE EXTENSION
Trains rapid extension through the hips, knees, and ankles while developing rate of force production, total-body coordination, and timing.

4️⃣ SEATED BOX JUMP — STARTING POWER
The seated position reduces the contribution of a traditional countermovement. The athlete must overcome inertia and generate force quickly from a relatively static start.

5️⃣ KNEELING JUMP — EXPLOSIVE HIP EXTENSION
Emphasizes rapid hip extension while challenging coordination, body control, and the ability to land in a stable athletic position.

Strength creates the foundation. Speed determines how quickly that force can be expressed. Developing both is essential for building athletic power.

Granite Bay Strength & Conditioning
Granite Bay, California
GBStrength.com

08/06/2026

Your core does more than stabilize—it transfers force.

Bracing isn’t about squeezing your abs as hard as possible.

It’s about creating the right amount of trunk stiffness so your hips and shoulders can produce force efficiently while maintaining control.

This sequence develops bracing in five different ways:

• Split-stance Viking press
• Side-to-side goblet squats
• Farmer’s carries
• Pallof press
• Airdyne

Whether you’re an athlete, a weekend warrior, or simply want to move better, learning to brace effectively can improve performance while making movement more efficient and resilient.

Train for sport. Train for life.

08/04/2026

Train for Life

The purpose of strength and conditioning isn't just to improve performance in the gym—it's to improve performance in everyday life.

Jim is 64 and has overcome significant cervical and lumbar spine challenges through years of consistent, intelligent training. Today, that preparation allows him to tackle demanding projects around his home with confidence and resilience.

Every push, pull, carry, and brace in the gym has a purpose. We're building strength that transfers to the moments that matter most.

The goal isn't getting better at workouts. The goal is getting better at life.

If you're ready to build strength that carries you through real life, your first week is free: gbstrength.com/getstarted/

Granite Bay Strength & Conditioning

08/01/2026

D1 Lacrosse Power Training 💥

What does lower-body power training look like for a Division I lacrosse athlete?

One of Brynley’s biggest goals this summer was continuing to build the strength, power, and athleticism needed for another Division I lacrosse season.

This session focused on developing explosive power, force production, posterior chain strength, rotational power, core stability, acceleration, and conditioning. Every exercise has a purpose and is selected to improve performance on the field, not just in the weight room.

It’s been incredibly rewarding to watch Brynley develop from a dedicated high school athlete into a Division I scholarship athlete and now a Division I starter. Her consistency, work ethic, and commitment to the process continue to show every time she trains.

Wishing her the best as she heads into her junior season!

This is the same purposeful, sport-specific programming we build for every athlete at GBSC ... whatever your sport, whatever your level, we'll build the strength and power to help you attain your goals.

Get started: gbstrength.com/getstarted/

07/31/2026

Try This Press 💪

The Tall-Kneeling Viking Press is a unique landmine variation that combines hip extension with a controlled overhead press to improve total-body coordination, trunk stability, and pressing strength.

Starting from a seated position on the heels encourages athletes to extend through the hips before finishing with a strong overhead press. The tall-kneeling position also minimizes compensation from the lower body, placing greater emphasis on core stability, shoulder control, and efficient force transfer throughout the movement.

This is a great variation for athletes looking to:
✔️ Improve hip-to-upper-body coordination
✔️ Build overhead pressing strength
✔️ Enhance trunk stability
✔️ Develop shoulder stability and control
✔️ Add variety to traditional pressing exercises

At Granite Bay Strength & Conditioning, we don’t add exercises just because they’re different—we choose movements that have a purpose. This variation challenges stability, coordination, and strength while exposing athletes to a unique pressing pattern.

Train with purpose. This is the kind of intentional programming built into every session at GBSC; no filler, every movement chosen for a reason. Want to see it for yourself? Your first week is free.

gbstrength.com/getstarted/

07/30/2026

D1 Lacrosse Upper Body Training 💪

One of Brynley’s biggest goals this summer was to improve her upper body strength before returning for another Division I lacrosse season.

This training session emphasized pressing strength, back strength, shoulder health, grip strength, upper-body conditioning, and overall durability—qualities that transfer directly to the demands of collegiate lacrosse.

It’s been incredibly rewarding to watch Brynley develop from a high school athlete into a Division I scholarship athlete and now a Division I starter. Her consistency, work ethic, and commitment to the process have made that progression possible.

Wishing her the best of luck as she heads into her junior season!

This is the kind of sport-specific strength work we build into every athlete's program at GBSC — training designed around the actual demands of their sport, not generic lifting. If your athlete is chasing the next level, come see how we train. gbstrength.com/getstarted

07/29/2026

💪 GRAPPLING STRENGTH

Summer is where seasons are built.

Dyami is putting in the work before starting his freshman high school wrestling season while continuing to sharpen his Brazilian Jiu-Jitsu. Every exercise in today’s session has a purpose—developing the strength, power, and conditioning that carry over directly to the mat.

Today’s focus:
✅ Explosive Power
✅ Leg Strength
✅ Upper Body Strength
✅ Pulling Strength
✅ Sled Work & Conditioning

Championship performances are built long before the first whistle. Consistency, discipline, and hard work always pay off.

Great work, Dyami! 👊

If your athlete is preparing for their season, this is the training that gets them ready. Your first week is free: gbstrength.com/getstarted/

Granite Bay Strength & Conditioning

Address

Granite Bay, CA

Opening Hours

Monday 6am - 12pm
Tuesday 8am - 6:30pm
Wednesday 6am - 12pm
Thursday 8am - 6:30pm
Friday 6am - 12pm
Saturday 7am - 12pm

Telephone

+19168840321

Website

, , , https

Alerts

Be the first to know and let us send you an email when Granite Bay Strength and Conditioning posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category