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@stephbarness

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@riviermbb @camlampkin

POSTS STORIES REELS TAGGED

SWIPE AND SAVE🔥

Between the legs split squat deadlift

The Setup: assume a staggered or split stance with one foot forward and the back foot elevated slightly or resting back, maintaining high ankle alignment and foot arch engagement.

The Descent (Hinge): The hips hinge backward while maintaining a stable spinal stack, lowering the barbell down directly between/along the front leg path under controlled pressure.

The Drive (Concentric): The lifter drives through the front foot’s back-chain, managing intra-abdominal pressure to extend the hips and return to the starting position.

Muscles worked:
Glutes & Hamstrings: Heavily targeted on the front leg as the primary drivers of hip extension and force absorption out of the hinge positions.

Quadriceps: Engaged to stabilize the knee joint and assist with the upward drive, particularly in the lead leg.

Core & Spine Stabilizers: Deep core musculature and spinal erectors work isometrically to maintain posture and prevent rotational or lateral shifting under load.

Forearms & Upper Back: Grip strength and upper back stability maintain the bar path and shoulder pack throughout the range of motion.

Deadhang drop in

The Setup & Hang: The person reaches up to grab the bar, fully extending their arms to unload the spine and enter a complete passive hang.

The Release: The individual lets go of their grip in a controlled manner to drop back down to the ground.

Muscles working

Forearms & Grip: Flexor muscles in the forearms and hands work intensely to hold body weight against gravity.

Shoulders & Lats: The latissimus dorsi, rhomboids, and rotator cuff muscles are engaged to stabilize the shoulder joint and decompress the spine during the hang.

Core & Upper Back: Minor engagement occurs to keep the torso stable and prevent excessive swinging.

Half kneeling OH press with hip hinge and drive

Get in a split half-kneeling position, maintaining a tight rib-cage-to-pelvis stack with an overhead dumbbell press on one side and the opposite hand on the hip.

Back-Chain Hip Drive & Loading: The hips shift and load backward and forward rhythmically, driving tension into the back-chain and hips to mobilize the kinetic cha

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ONE BODY ONE SYSTEM
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Real life doesn’t isolate your muscles, so your training shouldn’t either. Full-body movements force your entire physical system—from your feet on the ground to your core and upper body—to work together as a single, connected unit. Instead of just building muscle in a vacuum, total-body training teaches your body how to actually produce, absorb, and transfer force when it counts. It’s the most efficient way to bulletproof your joints, level up your athleticism, and build strength that translates directly to how you move every single day.

Single arm squat press from box (w/ stomp)

Forces the entire body to link lower-body ground reaction forces through the core and up into an upper-body overhead lockouts.
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Setup: Sit tall on a box with one foot flat on the floor (ground-engaged) and the opposite knee/leg elevated or working through a single-leg pattern. Hold a kettlebell or dumbbell in the rack position on the working side.

The Rise & Press: Drive hard through the floor-engaged foot, maintaining 360-degree diaphragmatic bracing and intra-abdominal pressure. As you extend the hips and knees to rise off the box, aggressively punch and press the weight overhead.

The Return: Control the descent by folding at the hip, managing the deceleration back down onto the box while lowering the weight smoothly back to the rack position.

Single leg step back Zercher squat

Shifting into a reverse lunge pattern challenges single-leg stability, forcing the glutes, quads, and ankle complex to absorb and redirect force under an offset load.
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The Setup: Cradle the barbell securely in the crooks of your elbows (Zercher hold), keeping your chest tall, upper back engaged, and core braced with 360-degree intra-abdominal pressure.

The Step Back: Initiate the step by driving one leg backward into a reverse lunge, keeping your weight balanced over your front foot and maintaining an upright torso.

The Drive: Lower your back knee smoothly toward the floor, pause briefly to control momentum, and forcefully drive through your front midfoot/heel to return to a standing position.

Rotational double box step up

Moving across or rotating into the step forces t

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Past injuries need MAINTENCE!
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No matter how long ago it was, injuries create a snowball effect of problems that all express at different times from different things. All we can do is understand how it all connects so we can fix where the root is.

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shoe game with GET RIGHT HOOPZZ😤

Who has the best feets??

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Weekly recap of these young beasts.
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As much as generalized fitness is something I care deep about, there’s something about developing young men/women that is so satisfying to me. The stakes are much higher in malleable humans, but if done CORRECTLY, your impact can last a lifetime.
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Summer athlete slots available. Stay tuned for more details.

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Steph Barnes is TOO nice!

He’s a super shifty guard with an ELITE handle and mid range game💯

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The end. #ballgame

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🚨2026-2027 Team Captains🚨

We are pleased to announce our 2026-2027 team captains:

1️⃣- Steph Barnes
1️⃣1️⃣- Daylen Dalcour
2️⃣2️⃣- Matt Youngquist

These three young men were a massive part of our team this year and the amazing culture we have built here.

We are excited to see them take a big leadership role left behind by our graduating seniors.

Congrats!

2026-2027 starts NOW!

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@stephbarness

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2/21/26 Emmanuel College Saints vs Rivier Raiders Men’s Basketball ft. @willkellyofficial. Last official highlights for Rivier Basketball! Thank you all for a great season and for the last time till next winter, ENJOY!!!

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Final Moments 📷

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Senior Day W 🎓
Rivier Men’s Basketball vs. Emmanuel College
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#rivier #rivieruniversity #rivierathletics #ncaabasketball #seniors

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