I used to work with a guy who was strong—but his squat form was a mess.
He’d dive into the bottom of the movement with zero control. Every rep looked different. And he was always dealing with some kind of tweak or tightness.
We stripped it back to basics—starting with isometric holds. Pausing at different squat depths. Building stability at the joints. Teaching the body how to own the movement again.
It wasn’t flashy—but it worked.
Today, he’s squatting clean, pain-free, and stronger than ever.
That’s exactly what we’re doing this Saturday at 8am in Warrior Flow Isometrics.
— Mobility meets strength — Build resilience through deep holds — Train smart to stay strong for the long haul
If you’re currently training with us 2x/week, Saturday is INCLUDED.
If not, your first one is FREE (if you haven’t used a free Saturday in the past 6 months).
You’re not the only one reading these blogs and thinking about making a change.
I just talked with two other folks like you last week—both struggling with energy, motivation, and that feeling of “I used to be in shape… what happened?”
They didn’t want a big group class. They didn’t want a crowded gym.
They wanted something personal, effective, and doable with a busy schedule.
That’s exactly what our small group and personal training sessions are all about.
If that sounds like what you’ve been looking for, just hit reply and say “Tell me more.”
It’s a free crash course on the five essential kettlebell movements (swing, get-up, squat, clean & press, and snatch), plus a few sample workouts to help you put it all together.
Whether you train with us or not, I hope it helps you build strength, clarity, and momentum in your life.
Thanks for letting me be part of your journey 🙏
– Forest
PS – Want to take the next step?
Saturday Warrior Workouts @ 8AM – rotating Warrior Flow Isometrics + Warrior HIIT Camp. First session is FREE if you haven’t been in the last 6 months.
Small Group Training – Start with our 14-Day Jump Start and get stronger, leaner, and more confident in a fun, focused environment.
1-on-1 Personal Training – Try a FREE “Test-a-Trainer” session and experience fully customized coaching built around you.
Just reply and let me know what you’re interested in—we’ll take it from there.
Whether you’re training exclusively at home, or you’re already hitting the gym or our studio a couple times a week and want something extra on your off days—this quick bodyweight session delivers.
You can knock it out in under 25 minutes—no equipment required:
*This is the kind of programming you’ll find in Project Bodyweight³ (Cubed) – my complete 21+ week at-home bodyweight strength plan. The price just bumped a few bucks, but it’s still a steal:
10 squat jumps 10 reverse lunges / leg 10 step ups / leg 20 bodyweight squats
Legs = toast
This is the kind of programming you’ll find in Project Bodyweight³ (Cubed) – my complete 21+ week at-home bodyweight strength plan. The price just bumped a few bucks, but it’s still a steal:
PS – If you’re in Lee’s Summit and want to train in person:
Saturday Warrior Flow Iso Workouts – Like this bodyweight session, but with a yoga/recovery vibe. Your first one is free, then drop in or grab a 5-pack. You can also join us via Zoom. (Bonus: If you’re already doing 2x/week or more of small group or 1-on-1, it’s included with your membership.)
Small Group Training – Kettlebells, barbells, bodyweight—the full program to become a stronger version of yourself. Start with a 14-day test drive and see if it’s a fit.
1-on-1 Personal Training – Fully customized workouts. I just opened a limited number of afternoon/evening slots to work with me personally—whether you’re looking for the occasional tune-up or something more regular. Reply to this email and I’ll get you the details.
We work hard at FVT to create an environment where people of all levels feel welcomed, supported, and guided every step of the way.
Alyssa recently shared this about her time with us:
“Forest is an excellent personal trainer—very knowledgeable and kind. He has helped me learn proper form and technique with kettlebells as well as barbells. He’s also incredibly friendly and approachable and makes the gym less intimidating!”
This is exactly what we aim for. Expert coaching. A down-to-earth vibe. And results that last.
👉 Ready to check it out for yourself?
14-Day Small Group Training Jump Start – Train with 2–6 others and get expert coaching in a supportive setting.
3-Session Personal Training Jump Start – Get started with personalized one-on-one attention.
Try Your First Saturday Class Free – Choose from HIIT or Warrior Flow and get a taste of what we do.
We’re rolling out a brand-new Saturday workout experience at FVT Warrior Wellness, and you’re invited to help us test it out.
Starting April 12th, our Saturday 8:00 AM session is opening up to a larger group (up to 12 people)—something we don’t normally offer.
We’re rotating between two powerful, warrior-style formats:
1. Warrior Flow Isometrics (with Forest) Mobility meets strength. You’ll build control, flexibility, and resilience through slow, focused movement and deep holds. Perfect for recovery and long-term performance.
2. Warrior HIIT Camp (with Alex) A CrossFit-inspired, bootcamp-style class using kettlebells, bodyweight movements, and functional circuits. Fast-paced, effective, and fun—without the technical barbell lifts.
Here’s what’s on the schedule for April:
Saturday, April 12 – Warrior HIIT Camp (Alex)
Saturday, April 19 – Warrior Flow Isometrics (Forest)
Saturday, April 26 – Warrior HIIT Camp (Alex)
Want in? Just reply to this email with the word “WARRIOR” and we’ll add you to the list or get you set up.
Here’s how it works:
If you’re currently training with us 2x/week (small group or 1-on-1), Saturdays are INCLUDED.
If not, your first Saturday is FREE to try it out (as long as you haven’t already used a free Saturday session in the past 6 months.)
After that:
$20 drop-in
Or grab a 5-pack for $75 (good for 90 days – Saturdays only)
Zoom access is also available—perfect if you’re traveling or want to jump in from home.
Again—just reply with “WARRIOR” and we’ll take care of the rest.
This is a 2-month test run, so if you want it to stick around, now’s the time to show up and support!
This 20-minute session blends yoga-based holds with controlled movement to build strength, improve mobility, and boost endurance.
Instructions:
Hold each position for 45 seconds
Rest for 15 seconds between movements
Complete 3 rounds
1 – Wall Chair Hold – Press your back flat against a wall and lower into a squat with knees at 90 degrees. Engage your quads, glutes, and core—don’t let your lower back arch. Press your arms into the wall for an extra challenge or extend them overhead. Hold strong, breathing deeply.
2 – Lizard Lunge Hold (Alternating Sides from High Plank) – Start in high plank with hands under shoulders and core tight. Step your right foot outside your right hand, sinking into a deep hip stretch. Hold for a few seconds, then switch sides. Keep your hips low, back leg straight, and core engaged.
3 – Warrior III Iso Flow (Right Side) – Stand tall, then hinge forward at the hips, extending your right leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Keep your core engaged and hips square the entire time.
4 – Low Plank with Leg Lift – Hold a forearm plank, keeping your body straight. Lift one leg a few inches off the ground and hold for five seconds, then switch legs. Maintain strong core and glute activation.
5 – Warrior III Iso Flow (Left Side) – Stand tall, then hinge forward at the hips, extending your left leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Focus on stability, control, and balance.
6 – Superman Hold to W Pull – Lie face down with arms extended forward. Lift your chest and legs off the ground, holding the Superman position. Slowly pull your elbows back into a “W” shape, squeezing your shoulder blades. Extend your arms back forward and repeat.
In my ongoing teacher training, I’m learning more about the lineage of different yoga traditions—and how we’ve ended up with the styles of yoga we practice in 2025.
It’s fascinating!
Not surprisingly, what we have today is a blend of many different styles—and over the last 20 years, it’s become even more mixed and diverse.
That’s why I’m putting on this special Warrior Flow Isometrics class as a beta test on Saturday, April 5th at 8:00 AM.
Because I am realizing that – WITH the proper knowledge of the foundations – it’s perfectly fine to blend modalities to fit your particular expression and style.
Warrior Flow Isometrics is a unique approach that combines yoga, isometrics, and old-school calisthenics into a powerful workout to help you burn fat, build strength, improve recovery, and more.
The best part? It’s FREE (limited to the first 12 to sign up). Learn more and reserve your spot at the link below:
