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10/07/2026

Posterior pelvic tilt byproduct knee raises…

It might catch on.

Even if it doesn’t, make sure that you know that the intention of a hanging knee raise isn’t to just bring the knees up. It’s to get the ribs down, posteriorly tilt the pelvis and bring the knees up via mechanically sound hip flexion.

09/07/2026

Skull Crushers and Elbow Pain

When performing a skull crusher, especially with a fixed implement, like a straight or cambered bar, we need to consider that you're taking what is a very mobile region of the body (the wrist) and more or less immobilizing it.

Add to that a rigid elbow position by pinning your shoulders to your sides, and we now have a recipe for excess motion to occur at a joint that isn't quite made to handle it (the elbow).

The shoulder and wrist are quite mobile compared to the elbow, so it's okay to let them move throughout a movement.

In pursuit of hyper-optimization of training muscles in a vacuum, we can lose sight of the broader mechanics of the system in which the muscle works.

07/06/2026

Sumo deadlift for glutes?!

Don’t get sensation confused with stimulation.

In the sumo deadlift there is typically a more prominent sensation in the glutes compared to conventional deadlift, or an RDL.

People can confuse that increase in sensation for an increase in muscular recruitment. But that’s not the case. The pre shortening of the glute in a sumo deadlift gives a ton of muscular sensation, but the shorter it gets and the minimization of horizontal hip translation actually forces us to load less into the glutes and more into the legs in a sumo deadlift.

If you’re looking to train the glute in your deadlifts you need to hinge to load the glutes against a meaningful lengthening phase. That puts a conventional deadlift and RDL’s above sumo dead’s in the glute training hierarchy.

07/01/2026

More Core

Lets face it, fitting core training in is rarely anyones priority.

It gets done last , or “at home” aka not at all.

And guess what, your physique AND performance show it.

Strategically putting core movements at the beginning of your sessions is a great way to “warm-up” for almost any lift, and allows you to prioritize one of the most important regions in the body.

06/01/2026

Quad Extension 101

Understanding the indirect contribution of muscles in a movement is a great way to start maximizing the efficiency of each rep and each set.

In the quad extension, it's favourable to maximally dorsiflex the ankle in order to use the lengthened gastrocnemius to help stabilize the knee as you get into the shortened position of the movement.

People leave a lot of reps on the table approaching this movement with an ineffectual ankle joint.

TLDR: Toe towards shin = good reps.

05/21/2026

Stability = Output

The more stable you create the external environment of an exercise, the less self-organizing you have to undertake when performing it, leaving you more resources and better counterforce to apply tension to the intended tissue.

The Cable Fly is a great example of this principle.

We can do a cable fly any number of ways that scale up and scale down our ability to push the pec to its limit within a set.

For maximum output we’d look at a cable fly machine or even a seated cable fly (brining a bench in to a small cable stack) But even non supported variations have levels of external stability and counter force

For example, a standing vs. hinged cable fly will give you different levels of output because you can use the weight of your torso in the hinged positon to get your torso stable when compared to a standing variation.

It’s not about “better” or “worse” variations, it’s about understanding the differences and where these differences can serve you in the totality of your program.

04/20/2026

Exercise Intent

Continuity in training requires understanding the intent behind each movement in your program. When equipment becomes the variable, being able to recreate the intended stimulus in any environment, no matter what equipment you have access to becomes a huge driver of progress.

Next time you’re picking exercises, think about what the core essence of an exercise is and how you can reproduce that stimulus even if you’re not on the same machine every day.

04/13/2026

Delt Details

It’s often said that neutral is a range, which on mass is true, but neutral for any individual person comes down to a confluence of unique factors of that persons structure.

Understanding the angle that’s created by the trajectory of the scapula set forth by the rib cage is a potent positional landmark for everyone to know.

This is how understanding the neutral scapular plane helps improve efficiency of a basic cable lateral raise.

But this position and principle can be cross applied to so many different exercises.

01/12/2026

We don’t do it for the credit.
We do it for the experience.

Pre-Script Level 3 - First class of 2026.

What an experience it was.

10/30/2025

DIP PART 2

START AT THE BEGINNING

I see this problem A LOT with so many exercises. Where people aren't aware of the importance of maintaining a good starting position on the success of the ex*****on of the entire movement.

With machine dips, we see the issue of clients not being able to maintain that starting position of having their shoulders away from their ears.

Instead, fall into a passive shrug at the beginning of the movement, where their shoulders are only going to further elevate as they move through to the bottom of the movement.

One of the big secondary benefits of dips is the utilization of the lower traps to maintain that shoulder blade position at the top of the movement in that low reach positon. But that benefit can only be realized if we cue the shoulders to stay away from the ears at the top.

Be good♥️🤘🏼

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