Author Archives: Eric Wong

Forward Crawl: Exercise for Squat & Hamstring ROM

New Crawl Exercise for Squat & Hamstring ROM

Today, I’ve got a new crawl exercise for you that I call the Forward Squat Crawl that provides 2 major benefits: 1) Cement a deep and stable bottom squat position 2) Lengthen your hamstring ROM A bonus benefit is it might also make you feel like an assassin. Work up to 2-3 sets of 6…

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Technique for Overhead Mobility and Bad Posture

I cannot overstate the importance of working on your posture, especially when I walk around the city and see people like this: What’s even worse is when I am one of these people! That’s why today’s drill and other exercises like this that address your thoracic spine and shoulders  are important to do on a…

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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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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 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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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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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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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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biggest myths on how to squat

5 Biggest Myths On How to Squat

Squatting is a fundamental movement pattern that we’re all born with. While there’s no shortage of articles and videos on squats, the reason why I’ve written this article is because there’s also no shortage of confusion and misunderstanding around how to squat, that it’s keeping people stuck and afraid to do something we’re born to do. I…

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1 Drill for KILLER Cardio

Do 3-6 rounds of 12 reps of this drill with 30 seconds of rest between each round and you’ll have yourself a short and intense workout that will boost your cardio. As always, practice the technique without tiring yourself first, then once you’ve got it, string it together and work it to build your conditioning.…

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