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deeper-squats-drill

Get a DEEPER Squat With This Drill

Today’s video is going to improve your squat mobility. Yes, I can make such a bold claim, regardless of what you’ve done before, because I know the drill we’re going to go through includes elements I’ve never seen anyone else use to improve their squat range. Before we get to it, one element I’d like…

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t-spine

2 Exercises to Fix Your Stiff T-Spine

Your spine is designed to move… Well, maybe not if you’re dressing up as Frankenstein today for Hallowe’en, but every other day your spine should be doing what it’s made to do. If the spine was designed to be like a stiff rod, there wouldn’t be 7 cervical, 12 thoracic and 5 lumbar vertebrae that…

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gain-overhead-mobility-with-this-technique2

Gain Overhead Mobility with THIS Technique

Overhead mobility is becoming more and more of an issue for many, whether you want it to do Snatches, Overhead Presses or Pullups, or regular tasks like getting stuff off the top shelf or putting a carryon into the overhead compartment on an airplane. If you’ve got pain when you reach your arms up overhead,…

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shoulder-stabilizers1

Exercise to Strengthen Scapular Stabilizers + Stretch Pecs

The title of this post says it all… This exercise primarily strengthens your serratus anterior and rhomboids, two muscles that are crucial to scapular stability and shoulder health. These 2 muscles work together to keep the scapula flush to your ribcage and prevent winging. Look at the image below and you’ll see that these muscles have the same…

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scap-step-up-op2

The Scap Step Up: Shoulder Control + Core Stability

Today’s exercise builds off of the last post I shared on the blog (Exercise to Cure Serratus Anterior Amnesia), which got some great feedback from Mike who said: “I did it and my shoulders feel much looser and almost gave me like a warmed up looseness…” Immediate looseness like Mike experienced happens when you activate…

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Exercise to Cure Serratus Anterior AMNESIA

Exercise to Cure Serratus Anterior AMNESIA

You may have heard about the importance of the serratus anterior muscle before… Its most commonly discussed function is protraction of the scapula, which is why it’s often trained with the Scap Pushup (aka Pushup Plus), which is when you get into a Pushup position and protract your scapulae by pushing yourself away from the…

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7 Tips to Minimize Pain and Speed Healing (1)

7 Tips to Minimize Pain and Speed Healing

Pain is often a signal that we’re taught to ignore… Messages like “No pain, no gain.” or “Stop being such a pussy!” are common in the world of sport and sure, achieving excellence in sport sometimes requires athletes to temporarily disregard pain. But the keyword there is “temporarily” because ignoring pain forever will only result in more pain in…

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scapular-health-score

Are Your Scapula PARALYZED?

Since I’ve focused on publishing content to help you with eliminating pain and improving flexibility and mobility (on the path to greatness!), I get a lot of questions from about SHOULDER ISSUES… Sometimes the questions come from VIP subscribers like you, sometimes it’s in person from friends or friends I haven’t met who also follow me online.…

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67 Year Old Grandma Climbs Rope

67 Year Old Grandma Climbs Rope…

Maggie is a 67 year old grandma who joined the powerDOJO Inner Circle just over a year ago. When she joined, she told me she could barely do Pushups from her knees. Well, now look at her: And this is just one of many new feats of strength that she’s been able to accomplish since…

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Flexibility Exercise For Poor Shoulder Extension

Flexibility Exercise For Poor Shoulder Extension

Shoulder extension is when you lift your arms behind your back in the sagittal plane. We often train for shoulder flexion flexibility, but not shoulder extension and because we don’t do much behind us in everyday life, if we don’t often work this range of motion, so we lose it. But it’s an important range…

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