• Training with Urs in Germany

• How to Fix Your Hip Flexors

• Crush Cravings with This Snack

• No. 1 Move for a Thicker Back

Sometimes the fastest way out of a rut is a change of scenery — new city, new gym, fresh energy.

Before heading to Cologne, Germany, for FIBO — one of the world’s biggest fitness expos — I made a stop in Baden-Württemberg to train with fellow Classic Physique Olympia competitor Urs Kalecinski at his new gym.

He’s deep in the grind right now, chasing the same title I did for years. And while I’m on the other side of that journey now, it felt good to step into his world for a bit. To move some weight, share some laughs, and see where I’m at — not just physically, but mentally.

We used to be rivals on stage, but now I see Urs more like a younger brother who’s still in the game. Our visit was a reminder that even when your path changes, the passion doesn’t go away. And helping someone else chase greatness can be as meaningful as chasing it yourself.

But this visit wasn’t just about bodybuilding. It was a reminder of something bigger: The people you surround yourself with set your standard.

Urs is hungry. Focused. Still climbing. Training with him, even for a day, sharpened me in the best way. It reminded me how important it is to spend time with people who elevate your effort, not just through what they say, but how they live.

Urs and I talked about technique, training alone vs. with a partner, and how mindset is often the missing piece between good and great. And in between sets, there were meals, a little trash talk, and the mutual respect you get from competing against each other.

Our visit wasn’t about comparing physiques or numbers. It was about showing up for the people who lift you. About allowing others to inspire and motivate us and vice versa.

So, whether you’re just starting or deep in your journey, here’s a tip: Seek out people who make you want to train harder, eat cleaner, and think bigger.

That energy is contagious.

And when you catch it, everything changes.

Set the Standard!

Chris

🏋️‍♂️ TRAINING: Hip Flexor Training – Part 2

Why this overlooked muscle complex matters more than you think.

Last week, we broke down why hip flexors are crucial. They power your stride, stabilize your pelvis, and protect you from developing an imbalanced posture that leads to pain and injury.

Chris is prioritizing them now so he can come back from injury stronger and more athletic than ever.

💥 Key Moves Chris Is Using

These moves are in his routine:

1. Cable Hip Flexion (Marching Drives)

• Strap a light ankle cuff to a low cable.

• Attach the cuff to one ankle and lie flat on the floor.

• March your knee up with control — don’t swing.

Keep your core tight and spine neutral to build strength through the full range.

—Perform 3–4 sets of 10–15 reps per leg

2. Split Squat w/Lengthened Position Pause

• Elevate your front foot slightly (you can use a weight plate).

• Drop into a deep split squat, back hip extended.

• Pause at the bottom (3–5 sec).

Trains the hip flexors in a stretched, loaded position.

—Perform 3 sets of 6–8 reps per leg

3. Hanging Leg Raises

• Hang from a bar with knees bent.

• Drive them up toward your forehead.

• Lower with complete control.

Allow both hip and trunk flexion.

—Perform 3 sets of 8-12 with controlled eccentric

❗ Don’t Just Stretch — Train

Tight hips are usually weak hips. Stretching once a week won’t cut it. You need to build strength where you’re weakest, especially in the lengthened position.

Train your hip flexors to:
✅ Increase stride length and running speed
✅ Improve posture + pelvic alignment
✅ Reduce low back pain
✅ Unlock hidden performance gains

🧠 Pro Tip from Justin

"If you’re hammering glutes and hams but never train the other side of the joint, you’re creating imbalance. Strength without balance leads to injury. Fix it before it breaks."

🔥 Want to Train Like Chris?

The STNDRD App has everything you need:

• Programs for Any Goal

• Easy to Follow Videos

• Nutrition + Health Tracking

• Logging tools to track reps, weights, and tempo

Train smart. Move better. Get in the game.

— Justin King

🍫 High-Protein Chocolate Yogurt Bowl

Tastes like dessert. Fuels like a recovery shake.

🥣 Ingredients

• ¾ cup nonfat Greek yogurt (high protein, low sugar)

• 1 scoop of chocolate protein powder

• 1 tsp unsweetened cocoa powder (optional – richer flavor)

• 1 tsp almond butter (optional – healthy fat + satiety)

• A dash of cinnamon or sea salt

• Handful of berries (blueberries or raspberries – low sugar, high fiber)

• 1–2 tsp chia seeds or flaxseed (optional – fiber + omega-3s)

• Splash of ice-cold water or unsweetened almond milk (if needed to mix)

🥄 Instructions

1. Mix yogurt and protein powder until smooth and pudding-like.

2. Add cocoa, cinnamon, and nut butter — stir well.

3. Top with berries and chia/flax.

4. Chill in the fridge, or enjoy right away with a spoon.

✅ Why It Works

• 🥚 High protein (20–30g, depending on your powder)

• 🍓 Low sugar + clean carbs (especially if you go light on berries)

• 🍫 Fights cravings with flavor + texture that tastes like a treat

• 💪 Boosts recovery with slow-digesting casein (in yogurt)

• 🌙 Supports sleep + satiety without heavy late-night calories

🔥 Set the Standard — Eat clean. Train hard. Get stronger.

Go to RAW Nutrition and use discount code CBUM for the best deal on all of our products!

Q: Hi Chris, I want to build a thicker back. I’ve been doing rows and lat pulldowns forever, but I’m not seeing any real change. Any suggestions?

— Sean K., Calgary, Alberta

A: Hey, Sean, so you’re doing a ton of lat pulldowns, but never actually pulling yourself up?

Start there.

Chin-ups are one of the best compound exercises for growing your back muscles — and if you’re skipping them, you’re leaving serious gains on the table.

Here’s where to focus:

✅ Use multiple grips – neutral, underhand, wide — each one hits your back differently
✅ Go full range – dead hang at the bottom, chest to bar at the top
✅ Control the eccentric – don’t drop fast, lower yourself with purpose
✅ Feel your back working – not your arms
✅ Progress over time – aim to add reps, then add weight

Bonus: Chin-ups are great for posture and shoulder health, too. They’re tougher than pulldowns, no question, but that’s exactly why they work.

So pull yourself up. That’s where the growth happens.

Question for Chris? Hit reply or email [email protected] and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“The truth hurts, but listening to it builds champions. Put in the work or stay the same.”

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