Ab Wheel | 3 Keys You Are MISSING

How to get more out of rollout variations than ever before Do your ab wheel rollouts suffer from ANY of the following: Abs aren’t working? Lower back is engaged? Too much loading on the shoulders? It’s WAY too easy? Then chances are that you’re missing at least one of three major keys needed during any type of rollout variation (yep, swiss ball, TRX, foam roller, walkouts, etc). Not only will I show you how to better perform rollouts, but we will also beef up your biomechanical knowledge of this move, upping your programming.

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Elevated Heels vs Toes – Which Should I Choose?

Foot position changes everything You might’ve been perusing the internet, witnessing a bunch of peeps elevate heels on this exercise, or elevate the toes on that exercise.  What gives? These strategies could be beneficial depending on your goals, but in order to know which is best, you MUST grasp the biomechanical underpinnings. I’ll teach you that today!

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FIX Posterior Pelvic Tilt with 2 Exercises

Posterior pelvic tilt…it’s not what you think it is There’s all this talk on how to “fix” your anterior pelvic tilt, but folks, there’s a portion of the population that presents with a posterior pelvic tilt. How do we help these individuals? The first step? Realizing it’s NOT ACTUALLY A POSTERIOR PELVIC TILT. I’ll show you not only what a posterior pelvic tilt actually is, but also how this biomechanical knowledge will improve your exercise selection for these individuals. (Don’t worry, I’ll show you my 2 favorite moves as well!) Check out the blog and video to learn more!

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Breathing In – DON’T FORCE IT!

Using breathing to get more mobile? Not with THAT inhale If you are someone who takes MASSIVE inhales to try and loosen up your ribcage, neck, or any other area, I have some news for you… That…don’t…work. I know! It seems counterintuitive. I’m tight in a given area, I need to force air in a given area, rinse and repeat. The problem is that our bodies don’t create more space in that manner. There are physical properties that require a different strategy needed to create an effective inhale, one that promotes taking your mobility gains to the next level. What strategy is that you might ask? Check out the video and post below to learn it!

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Posterior Pelvic Tilt Exercises – You’re Doing Them WRONG!

There’s a subtlety to properly executing a posterior pelvic tilt. You’ll learn it today Posteriorly tilting the pelvis aka tucking the hips is a common strategy we use to enhance hip mobility and get the pelvis in a good position to load the legs during various exercises. But are you someone who feels “the tuck” mostly in your abs, stretching your back, or working your quads? I hate to break it to you… You’re doing it wrong Surprisingly, the posterior tilt needs to be WAY more subtle than you think to get the biomechanical actions we oh so desire. Why so subtle? Don’t worry, I’ll explain EVERYTHING you ever needed to know about the posterior pelvic tilt. 

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STOP Bringing Ribs Down – Do THIS Instead

Why the ribs down cue doesn’t work and you should coaching exhaling differently There was a time when peeps (myself included) thought forcing ribs down was necessary to anchor the lower ribcage, allowing for enhanced mobility and improved trunk position. This time must now pass. It turns out, the ribs down cue DOES NOT help improve ribcage dynamics and core stability in the way we think it does. If you’ve ever felt cramping, back working/stretching, or have your lower belly pooch out, this is why. Is there an alternative, then? Uh, yeah fam. I’ve found coaching the exhale as you’ll see in the video below to be WAY BETTER. Check it out to learn more!

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Cash Pay Physical Therapy vs Insurance – WHAT WINS?

The stark difference between cash pay and insurance-based PT  Cash pay and insurance-based physical therapy are quite different, but how? I’m going to answer that for you today! I’ve spent the last 2 years in a cash pay physical therapy practice, having worked in insurance-based physical therapy for the first 8 years (aside from my stint in the NBA). All of these endeavors were as an employee. And today, my fam, you’re going to learn the differences I’ve noticed between each of these practice styles. Check out the video, blog, and podcast below to learn more! The tradeoffs between cash pay and insurance physical therapy Admittedly, my insurance-based physical therapy experiences were quite different than most outpatient orthopedic settings.  Aside from my orthopedic residency and in the NBA D-league, I’ve always worked in settings that provided patients one-on-one care, not the typical patient mill 5 patients per hour kinda BS. However, being able to work in these settings came at a cost: Pay was less compared to patient mills (My Chicago suburbs gig) Unsustainability due to the location’s insurance strength (Phoenix, AZ) caused the practice to go under The clinic was in a very rural area (I’ve known some major cities (Seattle, WA) that have great insurance benefits, but one-on-one care is more likely if you go rural) When you are a dude who wants to live in a major city and experience its amenities, that’s tough, yo! Conversely, the “sacrifices” so to speak, are a bit different in the

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Training After Two Total Hip Replacements | Case Report

How to coach and program for someone who is very strong and stiff There’s a TON of information out there on how to best help people who have limited mobility, but very rarely do we see the practical application of it. Thanks to my boy Andy McCloy, that changes today. Andy is a FREAKY strong strength coach who unfortunately had two total hip replacements. He wants to train pain-free. Here’s how we are doing it. Check out the video and post below, let’s dive in!

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Oblique Sit Press – EVERYTHING You Need to Know!

The best overhead press starting point? Overhead pressing is SUPER tough to learn. In fact, most people won’t have adequate mobility to either do an overhead press well, limiting its efficacy. Yet pressing overhead is an excellent muscle-building tool. Is there a better starting point? I think so. Enter the oblique sit overhead press. This pressing variation not only allows you to learn pressing overhead with fewer issues, but it actually is excellent and improves the mobility needed to press like a rockstar. Check out the video and post below to learn all about it!

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Snatch Grip RDL | It’s AWESOME and I’ll Show You Why!

A great beginning deadlift variation Looking to learn how to deadlift but unsure where you should start?  Are you or your client thinking: “YOU WANT ME TO MOVE MY HIPS HOW?” Then fam, the snatch grip RDL might be the perfect deadlift variation to start with. If you are unsure why this version is great, when it should be programmed, or how in the heck to do it, don’t worry, ya boi Big Z has you covered! Check out the video and post below to learn all about the awesomeness that is the snatch grip RDL.

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Overhead Shoulder Mobility | FIXED WITHOUT STRETCHING | Case Study

Does going overhead feel stuck? Then you MUST watch this case study Full overhead motion is important for many sports, yet so few people have access to the full range. It’s super common to feel a block, stuck, or limited. The issue? There aren’t really any good solutions to getting more overhead. I mean, come on, we all know stretching doesn’t really cut it. What if there was a way to remove that overhead block without a single stretch? Instead, just choosing the right weight room exercises for them mobility gains? We did that in today’s case study. Watch us help someone with limited shoulder mobility, and see the 4 exercises (and one manual technique) that both increased shoulder mobility and removed that sense of feeling blocked. No stretch required 😉

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Quadruped Hold

An important drill that will improve your pushups You ever try a pushup and it just…looks…AWFUL? I’m talking head dipping forward, sagging like crazy, and shoulder blades looking like you might be able to fly kinda pushups? It may be that practicing pushups more IS NOT the answer. It could be that you or your supreme clientele have movement restrictions that prevent boss-status pushups from happening. Limitations that stretching simply won’t fix. Or perhaps there are fundamental aspects that are needed for an effective pushup that were simply glossed over. Folks, I got a drill for you that will improve mobility and teach pushup fundamentals simultaneously. Enter the quadruped hold. This move is essential to master before really pushing the envelope on any weight-bearing upper body exercises—pushups, bear crawls, mountain climbers, and more. Quadruped is like learning musical scales to your Stairway to Pushup Heaven. Let’s start class! Check out the video and post below to learn all about this awesome move!

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