Breakthrough Personal Training

Breakthrough Personal Training The fitness industry cater to the fit. We're the gym for everyone else! Helping adults 40+ move better, get stronger & live pain-free.

Mobility Programs + FREE 30-Day Trial
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09/03/2026

THE SECRET WEAPON FOR STRONG, TONED TRICEPS — NO EQUIPMENT NEEDED

Want to work your triceps without dumbbells, cables, or a gym?

Try this modified Sphinx push-up.

Starting from a modified plank position, lower onto your forearms and then use your triceps to press yourself back up, while keeping your core engaged and your body controlled.

What I love about this movement is that you're getting more than an arm exercise.

You're challenging your:

Triceps
Core strength & stability
Shoulders
Upper-body control

And because this is the modified version, you can focus on good technique and gradually build the strength needed for more advanced variations.

Don't worry about how many reps you can do.

Slow. Controlled. Quality reps.

No equipment. No complicated setup. Just a surprisingly effective way to build stronger arms AND a stronger core.

Looking for more practical ways to build strength and mobility as you age? Explore my programs at CoachMrPhill.com

09/02/2026

CORE TRAINING SHOULD HELP YOU MOVE BETTER, TOO.

These two movements aren't just about working your abs. They combine core strength with hip mobility, control, and coordination.

MOVE 1 — Hip Circle + Knee Tuck

Lie on your back with your arms and hands alongside your body for support.

With your legs elevated, slowly circle them outward, bring your feet back together, pull your knees toward your body, then extend and repeat.

The goal isn't to make the biggest circle possible.

Keep the movement slow and controlled and work within the range your hips comfortably allow.

MOVE 2 — Alternating Leg Lift

Stay in the same supported position with both legs elevated. Lift one leg higher, return it with control, then alternate sides while keeping your legs off the floor.

This challenges your core while your hips work through different positions and your body works to maintain stability.

And THIS is why I like combining core training + mobility.

As we get older, we don't just want strong abs.

We want a core that can stabilize our body while our hips and legs move around it.

That's strength you can actually use.

Start with a smaller range of motion, keep the movement controlled, and build from there.

Strong core. Mobile hips. Better movement.

👉 Explore more mobility + functional strength training at CoachMrPhill.com

09/01/2026

DON’T JUST STRETCH YOUR HIPS—TEACH THEM TO MOVE.

This chair-supported movement combines hip mobility, balance, strength, and control into one smooth sequence.

Holding onto a chair for support:

👉 Lift your knee up
👉 Slowly open the hip out to the side
👉 Rotate the hip as the leg travels behind you
👉 Control the position and extend the leg back, engaging the glutes
👉 Then smoothly transition into the reach toward the floor

The key here is CONTROL.

Don't rush through the positions. You're asking the hip to move through multiple directions while your supporting leg, core, and glutes work to keep you stable.

That's important because maintaining mobility isn't only about how far you can stretch.

It's also about being able to control the range of motion you have.

Start with a smaller range, use the chair as much as you need, and gradually work toward making the entire sequence smoother.

Mobility + strength + balance = a body that's better prepared for everyday movement.

Looking for more ways to move better and stay stronger as you age? Explore my Mobility Breakthrough programs at CoachMrPhill.com

08/31/2026

BUILD YOUR CORE + MOBILITY AT THE SAME TIME

Your core exercises don't have to work only your abs. These two movements combine core strength, mobility, flexibility, and control in one sequence.

MOVE 1 — Modified Alternating Toe Reach

Lie on your back with your arms extended out to the sides. Alternate lifting one leg at a time while reaching your opposite hand toward your toes, slightly lifting your upper body to engage your upper abs.

👉 You do NOT have to touch your toes. Reach toward them and work within your current range of motion.

And if you deal with neck stiffness or discomfort, it's completely fine to keep your head down and focus on the leg movement and controlled reach. You can still get plenty of benefit from the exercise without forcing your neck into an uncomfortable position.

MOVE 2 — Advanced Double Toe Reach

Ready for more of a challenge?

Bring both legs up together with a slight bend in the knees and reach both hands toward your toes as you lift your upper body.

Now you're asking your core to work harder while challenging your hamstring mobility, hip control, coordination, and overall range of motion.

The goal isn't to force yourself into the advanced version.

Start where you are. Build strength. Improve your mobility. Then progress.

That's how we keep our bodies capable as we get older. 💪

Want more ways to combine mobility and functional strength? Explore my Mobility Breakthrough programs at CoachMrPhill.com

08/26/2026

Hip mobility isn't just about stretching—your hips need strength and control too. 💪

For this movement, I'm lying flat on my back with a resistance band above my knees, lifting one leg up and down, then moving it out to the side.

This simple combination challenges your hips in multiple directions while helping build:

✅ Hip strength and stability
✅ Mobility and range of motion
✅ Glute and outer-hip strength
✅ Better control through the hip joint
✅ Strength for everyday movement

As we get older, maintaining strong, mobile hips becomes increasingly important for walking, balance, climbing stairs, getting up and down, and staying active and independent.

Remember—mobility isn't just about becoming more flexible.

Build strength through your mobility.

👉 Looking for more ways to move better and stay stronger? Explore my Mobility Breakthrough programs and the fitness equipment I personally use and recommend in the Breakthrough Store at CoachMrPhill.com.

08/19/2026

Tight hips AND a stiff lower back? Try working on both at the same time.

This simple seated movement combines hip rotation with controlled movement through the pelvis and lower back

Sit with your knees bent and spread comfortably, place your hands behind you for support, and slowly rotate from side to side—allowing one knee to move toward the floor with a gentle lift.

The key is control, not speed or forcing the range.

This is a great movement to practice if you spend a lot of time sitting or simply want to keep your hips and lower back moving as you get older.

Try 8–10 slow rotations per side and see how your body feels.

Want more ways to move better and stay mobile? CoachMrPhill.com

08/18/2026

HIP + CORE CHALLENGE: Can you control this movement?

This one is tougher than the movements I usually share!

From a modified side plank, bring your knees together, then your heels together, alternating back and forth while maintaining control through your hips and core.

It may look simple—but you're challenging:

🔥 Core strength & stability
🔥 Hip mobility & rotation
🔥 Glute and hip control
🔥 Coordination & body control

Here's the important part: Don't worry if you can't do it perfectly the first time.

Instead of treating this only as a test, use it as something you can practice and gradually improve.

Building a stronger core and maintaining mobile, controlled hips can help support better movement and physical resilience as you get older.

Your goal isn't perfection. Your goal is progress

Save this one and see how your control improves over time.

Want to build better mobility and functional strength? Explore my Breakthrough programs at CoachMrPhill.com

08/17/2026

Want better balance? Don't just practice standing on one leg—build the strength to CONTROL it.

Try these two simple movements.

Using a chair for support, raise one knee while performing a controlled dumbbell side raise. Then try the same knee-up position while performing a front raise.

You're challenging multiple things at the same time:

✅ Balance & stability
✅ Core control
✅ Hip strength
✅ Upper-body strength
✅ Coordination

And that's important because balance isn't just about your feet.

Your **legs, hips, core, upper body, and nervous system all have to work together** to help you stay stable and control your movement.

Start with a light dumbbell, use the chair for as much support as you need, and focus on **slow, controlled movement—not speed.**

This is exactly the type of training I incorporate into **The Balance & Strength Breakthrough**—combining strength, balance, mobility, and coordination to help you build a body that's better prepared for everyday life.

Don't just train to be stronger. Train to stay capable.

**👉 Learn more at CoachMrPhill.com**

08/10/2026

The response to my last hip mobility video was incredible, so many of you asked for a version that doesn't require getting down on your knees.

This standing variation gives you the same style of hip mobility work while using **a stick, broom handle, or a wall** for support. Choose the option that feels safest and most comfortable as you build better mobility, balance, and confidence.

If your hips feel tight every time you stand up after sitting, your body is trying to tell you something.

Whether you spend your day at a desk, behind the wheel, or simply notice your mobility isn't what it used to be, improving hip mobility can make everyday movement feel easier.

✅ Start with **10 repetitions per side** and focus on slow, controlled movement.

Remember, mobility isn't about forcing a stretch—it's about helping your joints move better over time.

Small, consistent improvements today can reduce stiffness, improve balance, and help keep you moving for years to come.

If you'd like more guided mobility routines designed for beginners through advanced levels, visit **CoachMrPhill.com** to explore my Mobility Breakthrough programs.

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