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BRYN

@bryn.kiley

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IL | @st.ambrose_swimanddive alum @augustanadpt

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life update… future DPT!! @augustanadpt #augie

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my girls are getting ready for fall 🍂🤭

#redken #longhair #livedinhair

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soul sisters🏔️🤍

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Dear Au softball,

If you told little 8th grade maddy that she just played her last game with her AU family, she would have never believed you. Playing with these girls has been the best 4 years of my career. From practices, to tournaments, to team dinners, and countless memories, I have cherished every moment.

I am so beyond grateful for all of the friendships and family that AU has brought me. Playing with my best friends has made me find my love for softball. Through ups and downs, I always had someone to lean on.

I want to give a special thank you to my Dad. He stepped up this year to help coach and I couldn’t have imagined it any other way. I love you dad and thank you for everything.

I also want to thank my mom and sister who have supported me through everything. I wouldn’t be where I am today without you guys.

This is not a goodbye, just a see you later. Thank you AU softball, onto the next chapter.

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Not every single-leg RDL is doing the same job.

Some build balance. Some build raw strength. Some build control under fatigue. Some build speed off one leg. If you’re doing the same version every week, you’re only training one piece of a much bigger picture.

The variation matters as much as the exercise.

Change the load, and you shift from teaching stability to building strength.
Change the tempo, and you shift from strength to control.
Add instability or fatigue, and you shift from control to what actually shows up in a game.

Most coaches pick one version and stop. Most athletes plateau because of it.

Your single-leg RDL should evolve as your athlete does. What builds confidence in week one is not what builds performance in month three.

Train the variation that matches the athlete in front of you, not the one that’s easiest to program.

Confidence follows competence. Competence follows the right progression.

Be Great Today.
Train with me → link in bio. 💪🏻

#singlelegexercises #femaleathlete #femaleathletes #performancetraining #unshakeable

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Training That Transfers, Not Just Training That Tires

Most workouts make athletes sweat. Few actually make them better.

If it doesn’t show up on the field or court, it’s not performance training. It’s just exercise.

Here’s what actually transfers:

Speed. Not just how fast you run in a straight line, but how fast you react, decelerate, and change direction under pressure.

Power. The ability to produce force fast. Jumps, throws, first steps. This is what separates athletes who look strong from athletes who play strong.

Strength. The foundation everything else is built on. No strength, no speed. No strength, no power. Simple as that.

Core control. Not sit ups. Anti-rotation and anti-extension strength that lets you stay stable while your limbs move fast in chaotic directions.

Single leg strength. Sport happens on one leg at a time. Cutting, landing, pushing off. If you only train two legs at once, you are missing half the picture and leaving injury risk on the table.

Train these five together and you get an athlete who is faster, stronger, more explosive, and more durable, all at the same time.

That is not luck. That is preparation.

Confidence follows competence. Build the competence first.

Be Great Today.

#femaleathlete #sportsperformance #begreattoday #unshakeable

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halfway done

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there’s no place I’d rather be🪩💌 @brunomars

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wouldn’t change a thing.

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crawl now cry later 🥲

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senior bar crawl❤️

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