The Upper Body Roll is on of my favorite drills to help decrease muscle tension and improve mobility. If you find yourself constantly tight or tense throughout your body, try 5-10 rolls per side and see if it helps!

Not sure if your shoulder mobility drills are actually helping? Use this shoulder flexion wall test before and after doing your mobility work to help give you some clarity 💪🏼

PAIN-FREE 515 lbs deadlift 😳 Devin was dealing with a nagging pain on the left side of his ribcage whenever deadlifting more than 315 lbs for the past year. We tried a lot of things when we first started working together that would give him some temporary relief, but nothing that would allow him to get past that 315 lbs hurdle. After having a difficult chat about taking a break from heavy lifting for a little bit, while focusing more on mobility of the ribcage, shoulders, and hips, Dev was able to CRUSH 515 lbs deadlift with no pain in his ribs. He DID have an achy adductor that day, but it went away within 24 hours. Now, he's not out of the woods yet, as he's still building up his tolerance for deadlifts, but he's able to hit over 400 lbs for 8 reps with no greater than a 2/10 pain. Shout out to @devinhybrid for staying consistent and putting in the work!

Throwback to @m_execlift 's first powerlifting competition where she dominated her weight and age division with this solid deadlift! Just a few weeks before, she was struggling with her technique, but her determination and hard work paid off in the end! Can’t wait to see her crush even more PRs in the future 💪🏋️‍♀️

PAIN IS MULTIFACTORIAL. When trying to determine your "triggers" for pain, you need to look at the body as a whole. If you start physical therapy treatment for an ache or pain you experience, simply doing the prescribed exercises may not be enough. If you only sleep 4-5 hours per day, eat like shit, and are constantly in a stressed or "fight or flight" state, it's very likely that pain you're experiencing will come back. Exercise can only do so much. If you don't address the other factors in your life that contribute to health and wellness, you're essentially BEGGING for your pain to come back. Is your physical therapist discussing these topics with you? If not, it may be time for a change. Send me a DM or schedule a call on my website (link in bio) to get you feeling better ASAP 💪🏼

Our bodies are capable of some AMAZING things. They can even create ENTIRELY NEW JOINTS! If our bodies can create new joints, then I think it can get past some stiffness, arthritis, sprains, strains, etc. through the same means - and that is REGULAR and CONSISTENT loading AKA exercise!

Did you know that sometimes the pain you feel in your bicep might actually be originating from your neck? 🤯 Let’s dive into this fascinating connection: Cervical Radiculopathy: It’s like a secret agent among nerves. When a nerve in your neck gets compressed or irritated, it can send pain signals down the line. So, that ache in your bicep? It might not be from lifting weights or flexing too hard. Nope! It could be your neck’s way of saying, “Hey, you need to starting showing me some TLC!" Next time you feel that mysterious bicep twinge, remember: your neck might be pulling the strings. 🎭 Shout-out to @shcrannz @tf_aerialandstrength for putting in some hard work! Addressing something like this requires a lot of consistency and effort!

🔥 Unlocking explosive power with the amortization phase🔥 Whether you’re a seasoned athlete or a newbie, mastering plyometrics can take your performance to new heights. 🚀 Plyometrics involve rapid, explosive movements. Picture bounding off the ground, leaping like a gazelle, and channeling your inner superhero. But here’s the magic: it’s not just about the jump; it’s about the amortization phase—that split second between the concentric (contracting) and eccentric (lengthening) phases. Here's a review of the 3 phases of plyometric exercise: Eccentric Phase: Imagine coiling a spring. During the eccentric phase, your muscles stretch like a rubber band, storing energy. Amortization Phase: This is the sweet spot. It’s the blink-and-you’ll-miss-it transition from stretch to contraction. The shorter this phase, the more explosive your power output. Think of it as the lightning-fast switch from “loading” to “launching.” Concentric Phase: Boom! Your muscles fire up, releasing all that stored energy. This is where the magic happens—the jump, the sprint, the slam dunk. 🏀

Are you performing plyometrics as part of your rehab or performance training? If not, you’re missing out on an essential type of exercise to help you get back to your sport/training! Plyometrics are essentially the next step after resistance training to getting you back to higher level activities. Many physical therapists will discharge you from PT after an injury, claiming you're ready to return to your sport without having you perform ANY plyometric exercises. That's essentially like telling someone, "hey, I know you just took a few months off from the gym, but now that you've done a few hundred reps of these clamshells, I think you're ready to test your 1 rep max for the back squat." Sounds crazy, right? If your PT isn't having you perform movements/exercises that mimic the demands of your sport, they'd be doing you a HUGE disservice by clearing you to return without ever having tested your ability to tolerate plyometric exercises. Current Concepts of Plyometric Exercise - Davies (2015)