Top 5 Lower Body Exercises You Aren’t Doing (But Should Be)

Debunking Fitness Myths For Kids

In this episode, Andrew and Jesse discuss common myths surrounding fitness for children, particularly as they head back to school. They address misconceptions about strength training, the importance of playing multiple sports, the safety of we ightlifting, the role of high-intensity workouts, and the impact of video games on kids' health. The conversation emphasizes the need for parents to encourage a variety of physical activities and to support their children's fitness journeys without imposing undue pressure.TakeawaysStrength training does not stunt growth in children.Early specialization in sports can lead to burnout.Weights are not inherently dangerous for kids when done correctly.High intensity workouts should be balanced with recovery.Video games can be part of a healthy lifestyle if moderated.Encouraging kids to play multiple sports is beneficial for their development.Parents should model healthy behaviors for their children.Nutrition and recovery are crucial for growth and fitness.Kids need to be active and explore different movements.Creating a supportive environment in sports is essential for kids.Chapters00:00 Introduction and Technical Difficulties00:08 Back to School: Myths in Fitness for Kids07:24 Myth 1: Strength Training Stunts Growth12:07 Myth 2: Kids Should Only Play One Sport17:12 Myth 3: Weights Are Dangerous for Kids21:53 Myth 4: High Intensity is the Only Way to Improve Fitness27:45 Myth 5: Video Games Are Ruining Kids' Bodies33:46 Conclusion: Encouraging Healthy Movement in Kids

Top 5 Lower Body Exercises You Aren’t Doing (But Should Be)

Tired of the same old squats and deadlifts? In this episode of Fellowship of the Gains, Jesse and Andrew break down their Top 5 Lower Body Exercises You Aren’t Doing — with zero fluff and full function. Expect deep dives into exercises like Hatfield Split Squats, Nordic Curls, Copenhagen Lift-Offs, Dragon Squats, and more. But it wouldn’t be Fellowship without the nerdy detours...🔥 From Ace Ventura to John Wick, this episode mixes pop culture deep cuts with serious training insights — all with the signature wit and wisdom of your hosts. 🧠 Whether you’re trying to bulletproof your hamstrings, fix your hip mobility, or just add something new to leg day, you’ll walk away (on sore legs) with something new to try. 🎬 Chapters: 00:00 Intro + Jim Carrey Love Fest 04:11 Andrew’s John Wick Marathon Review 08:05 Is John Wick Actually Neo? 15:06 What Counts as a Lower Body Exercise? 16:00 Andrew’s #1: Single-Leg Deadlifts 19:10 Jesse’s #1: Hatfield Split Squats 21:48 Rear Foot Elevated Split Squats 23:36 Walking Lunges (With a Twist) 27:12 Nordic + Reverse Nordic Curls 34:00 Copenhagen Lift-Offs and Frontal Plane Talk 35:40 Dragon Squats + Hip Mobility 37:13 Slider Lateral Lunges + Glute Slide 39:46 Cossack Squats for Deep Hip Access 42:30 Top-Down Step Ups 44:59 Honorable Mentions + Final Thoughts 🎯 If You’re Searching For: The best leg exercises for strength and mobility Leg exercises you’ve never heard of Unilateral vs bilateral lower body training John Wick’s training secrets (sort of) Jim Carrey’s influence on hip mobility (ok not really) 📲 Follow the FellowshipInstagram + TikTok: @fellowshipofthegainsHosts: 🧠 Jesse — @unconventionalstrength 🏋️ Andrew — @whealth Hit subscribe so you don’t miss upcoming episodes

Fitness After 30 and Boromir’s Redemption Arc

What can Boromir teach us about training through pain, staying strong as we age, and earning redemption in the gym? In this Lord of the Rings-inspired episode of Fellowship of the Gains, we break down Boromir’s redemption arc — and why he might be the most misunderstood member of the Fellowship of the Ring.From Gondor to Mordor, Boromir carried the weight of Middle-earth on his shoulders… until the Ring nearly broke him. But his final stand — shielding Merry and Pippin, taking arrow after arrow — reveals powerful lessons about resilience, self-sacrifice, and strength under pressure.We’re launching our new segment, The Mordor Mentality, where we pull fitness and life lessons from characters across Middle-earth. This week’s hero? The son of the Steward of Gondor, bearer of the Horn of Gondor, and the only member of the Fellowship to die.Then we react to a viral Instagram post mocking gym-goers chasing PRs — and explain why fitness after 30 isn’t a midlife crisis... it’s a necessity.🧠 Topics Covered:The Mordor Mentality: Boromir's final stand and what it means for usWhat Middle-earth teaches about strength, humility, and self-doubtWhy chasing PRs isn’t cringe — it’s character-buildingHow injury and redemption go hand in hand (in life and lifting)Fitness as a father: strength for protection, presence, and purposeWhy we need to stop shaming people for taking up space in the gym🎙️ Featuring: Jesse Grund (@unconventionalstrength) & Andrew Dettelbach (@the.shirtlessdude)👉 Join the Fellowship — Subscribe now for episodes where fitness meets fantasy.📱 Follow us on TikTok & Instagram @fellowshipofthegains⏱️ Chapters:00:00 Intro: Strength Meets Sanity in Middle-earth01:04 Who Would You Train With? (Sam vs. Shelob)02:09 Reacting to a Viral Fitness-Shaming Instagram Post03:29 Why Fitness After High School Still Matters06:14 Strength, Fatherhood, and Long-Term Health12:31 Mordor Mentality Begins: Why Boromir?15:00 Who Was Boromir? The Most Misunderstood Member20:55 Redemption, Injury, and Confidence in the Gym26:39 Training for Yourself, Not for Social Media30:11 Sacrifice, Camaraderie, and Your Own Fellowship

From Skipping P.E. to 20M Views: How @ZakMovesMass Became a Sleeper Build Legend

In this episode of Fellowship of the Gains, we talk to @zakmovesmass — a powerlifter, gamer, and full-blown Dungeons & Dragons nerd with a sleeper build and superhero strength. Zak’s journey from avoiding PE class to becoming a TikTok-viral deadlift monster is both hilarious and inspiring. He’s built like an anime side character but lifts like Kratos.We dig into his obsession with strength training, powerlifting routines, injury recovery, and technique — plus his love for fantasy RPGs, Magic: The Gathering, God of War, Baldur’s Gate 3, and LOTR. Whether you're into heavy compound lifts or high fantasy campaigns, Zak bridges both worlds like a true legend.This is nerd culture and gym culture at its best.📱 Follow Zak:Instagram: @zakmovesmassTikTok: @zakmovesmass1 & @zakisbackontrack1🎧 Listen & Subscribe:YouTube | Spotify | Apple Podcasts@fellowshipofthegainsChapters00:00 Intro: Meet ZakMovesMass01:45 From PE Class to Powerlifting Obsession03:00 Injuries, Recovery, and Wolverine Healing06:30 How Coaching Transformed His Progress08:30 TikTok Blow-Up: The “Beanpole” Viral Moment10:45 What Is a Sleeper Build?13:00 Favorite Lifts, Least Favorite Pain15:40 Dungeons & Dragons and Nerd Culture21:30 Lord of the Rings Deep Dive (and Hot Takes)28:30 Final Thoughts: Force Deadlifts and What’s Next

Top 5 Pieces of Gym Equipment of 2025

What would Frodo deadlift? In this episode of Fellowship of the Gains, Jesse Grund and Andrew Dettelbach kick things off with hobbit-strength hypotheticals before diving into their top 5 favorite pieces of fitness equipment — from versatile cable machines and landmines to underrated tools like battle ropes and elevation boxes. Whether you're building your home gym or just want to avoid wasting money on gimmicks (looking at you, BOSU ball), this episode has something for every lifter, nerd, and barefoot warrior. 🔥 Jesse also shares behind-the-scenes stories from his trip to New York with the team at Vivo Barefoot, including insights on barefoot education and movement quality. 🎧 Highlights: * Frodo’s sleeper build and “Middle-earth measurements” * Jesse’s barefoot rant + what makes Vivo different * The most overrated fitness equipment (sorry, BOSU) * Budget-friendly gear that actually works * When rocks > machines