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‼️If you like practical fitness advice, a like and a follow would be greatly appreciated‼️

Joint pain is no joke…😬

Ever since I tore my ACL and meniscus, I’ve had good and bad days in the gym. The joints will feel good for a while and I’m progressing in the gym, but I start getting into the heavier weights and suddenly the hips and knees start acting up. Sometimes to the point of barely being able to do a bodyweight squat.

So on those days where you can barely squat, do you cut the workout and give yourself an extra rest day, or do you keep going and do what you can?🤔

I’d say in the majority of cases, doing what you can is the way to go✅

Today was a great example. Last night I played basketball for the first time in a long time and my knees and hips did not agree with it. I could barely squat or do a light leg extension. I almost quit, but decided the best thing I could do is get in some mobility and work some exercises that didn’t cause pain. I skipped any kind of squatting or deadlifting. Instead, I did some hard sets on the hamstring curl, some calf and tib raises, and did some banded glute work. Overall it ended up being a pretty solid workout, even though I didn’t get any of the “big lifts” in.

Obviously in my case there are things I could work on, and plan to this year, in terms of my knee and hip health. But when you do have a day where your body just hurts…

🔥Moving and working around the pain is almost always going to beat skipping the gym🔥

‼️If you want guidance on working through pain or injury, message me or leave a comment‼️

Multitasking with the grip and speaking practice today😅

Seriously though… train your grip in 2026!

‼️Give me a like and a follow if you too are a grip strength enthusiast😁‼️

‼️Strength is functional! Give me a like and follow so I can spread the news😁‼️

The phrase “functional fitness” doesn’t make any sense… 🛑

The phrase insinuates that certain exercises don’t have a function. The main function of lifting weights is getting stronger. Yes you can work on mobility, cardio, and different skills (all great things you should be working on), but I’m talking about the main reason most people work out.

So saying that some movements are “functional” while throwing out other exercises is just dumb. Any exercise that you progress in the gym and get stronger with is a functional movement.

These functional movement gurus love throwing out traditional exercises, especially machines, because they lock you into a fixed path and claim they don’t translate to “real life” activities…

So single leg squats on a bosu ball are a regular occurrence for you in your everyday life?🤦🏼‍♂️

And my deadlifts aren’t functional?
I’m sure getting stronger at a deadlift wouldn’t help me lift a couch…

My machine chest press or row aren’t functional?
Cause when would you ever need the strength to push or pull something in your life?🤔

Making your whole body stronger is the most functional thing you can do✅

…so if you come across somebody throwing out exercises because they’re “not functional”, it’s time to scroll on past.

There’s nothing wrong with doing unconventional exercises. I don’t think they should be the main focus of your program, but there’s nothing wrong with getting super strong at a “weird” exercise. Honestly, it’s probably good to expose your body to a movement it’s not used to.

…but as soon as somebody starts claiming certain exercises are useless and that they have cracked the code on functional training, that’s a 🚩for them just trying to get your money.

‼️What’s your favorite “non-functional” exercise?😂‼️

‼️If you also like exercises that make you question your life choices, give me a like and a follow😁‼️

Give these a try!

Some things I can guarantee:
✅ these will suck
✅ you’re going to be exhausted
✅ you’re going to wonder why you chose to do these
✅ you will be a stronger and overall better human being for doing them😁

Are you sold yet?

‼️Let me know what you think about really deep squats in the comments‼️

‼️I want the world to know cardio and lifting can coexist peacefully. Give me a like and a follow if you agree😁‼️

Just a reminder that doing cardio will not negatively affect your progress in the gym.

You’ve probably heard people say, “Cardio kills your gains.”

…

Ya that’s stupid…

Unless you’re doing long bouts of high intensity cardio, it’s not going to impact your strength negatively in any way. If anything, doing regular cardio will improve your capacity to recover and actually improve your performance in the gym.

Unless you’re training for a marathon or something similarly crazy, cardio will only help you in the gym🔥

‼️Has regular cardio helped you in your fitness journey as much as it has helped with mine?‼️

‼️I just want as many people as possible to realize getting in shape is not complicated. Leave a like and a follow to help me with that 😁‼️

If you want to be the strongest version of yourself in 2026, this is for you!

Over the years I’ve found a simple program is the best program if you’re looking to get strong.

My favorite split is the upper/lower split:

Day1️⃣: Upper
Day2️⃣: Lower
Day3️⃣: Rest
Repeat

Upper 1 may consist of: bench, pull-ups, tricep extensions, and band pullaparts

Upper 2 may consist of: overhead press, weighted chin-ups, deficit pushups, and single arm rear delt rows

In this example, bench and pull-ups are going to be your two big exercises for day 1. Overhead press and chin-ups will be your big exercises for day 2.

Another split that works really well is full body split:

- work out every other day
- have two different full body sessions you alternate between

Full body 1 may consist of: back squat, weighted chin-ups, ham curls, and incline dumbbell press

Full body 2 may consist of: bench press, straight leg deadlift, seated rows, and leg extensions

Same thing as the upper/lower split, those first two exercises each session are the big ones you are trying to progress every single session.

Notes:
✅only do up to 2 hard working sets for your main lifts and try to stay in the 4-8 rep range
✅you can go hard on the accessory lifts, but monitor your recovery and make sure they’re actually adding to your workout
✅absolutely DO NOT sacrifice form to increase in weight or reps; form needs to stay consistent between sessions
✅around maintenance calories with a focus on protein is ideal
✅water and good sleep are crucial!

Track your progress and enjoy those gains🔥

‼️If you want some more guidance on this style of training, shoot me a message or leave a comment‼️

‼️Trying to reach as many people as I can with practical fitness advice, so a like and a follow would be greatly appreciated😁‼️

Without access to different rowing machines or a pec deck, I find there aren’t a whole lot of options I like for working rear delts at home. You have the band pull-apart, some different row variations if you have a pulley, and the classic reverse dumbbell fly, which personally I don’t love.

But this exercise is amazing…

It’s not a complicated exercise, but man you’re gonna feel it in those rear delts! The amount of effort you can put into this exercise and the tension it provides I believe is unmatched for people with a home gym setup.

Why it’s amazing:
✅easy setup
✅form is super simple - just flare the elbow a bit and pull as hard as you can!
✅has a great range of motion if you let the band pull you at the top
✅the extra band tension at the bottom forces you to put in a ton of effort and not be lazy with it
✅easy to progress - up the reps, use a heavier band, or increase the tension by positioning the band farther away

Home gym or not, give these a try🔥

‼️Let me know what you think in the comments‼️

I’m a big proponent of “train however you want”, but can we stop telling people these weird, new exercises are any better than what people have done for years?

Because they’re definitely not…

Anybody else constantly seeing these wacky “science based” gym videos recently?🤔

As lifters I think we tend to spend way too much time trying to figure out what the most “optimal” variation of an exercise is.

Truth is… they all work about the same😬

No matter if you do a machine curl, cable curl, dumbbell curl, or barbell curl, whichever one you choose probably isn’t gonna make much noticeable difference. Yes, some exercises may bias different parts of a muscle a little better than others, but ultimately you being consistent in the gym, training hard, and progressively overloading exercises is the main thing that’s going to produce growth.

So pick your favorite exercise variation and roll with it for a while💪

‼️If you find this information helpful, a follow would be greatly appreciated😁‼️

Heavy single arm rows are one of my favorite exercises for the back, but if you have a home gym, you know heavy dumbbells are quite expensive😬💵

Luckily most home gym owners at least have a barbell, some plates, and a bench. If you don’t have the handle or a landmine, just shove the barbell into a corner and grab the bar. I would, however, recommend getting some straps if you’re not going to buy the handle attachment.

Happy rowing😁

‼️Let me know how you like the exercise in the comments‼️

‼️If you find this information helpful, a follow would be greatly appreciated😁‼️

“If you could only pick one lower body exercise, what would you choose?”🤔

90% of the time you hear somebody answer this question they’re going to say “squats”. Which honestly, that’s a pretty good answer. When I think about this question, I’m wondering what exercise will give me the biggest “bang for my buck”.

Squats are great for building the glutes and the quads. They’ll also hit some adductors, your core, potentially some low back, and maybe even your upper back if it’s heavy enough. The reason I’m picking the deadlift is because I think most people will benefit more from building and bulletproofing the whole backside of the body over an exercise that will mostly train the quads and glutes.

Because of the nature of a lot of people’s day to day life, they end up with tight hips and quads that are more developed than their glutes and hamstrings. If you’ve been into fitness for even a short amount of time, you should know that a lot of power is generated from the hips. Ideally, when picking up a heavy object off the floor you load the hamstrings and then extend the hips to generate force, but most people that don’t work out barely know how to load their hamstrings and will try to squat the weight.

Seeing that most people naturally load their quads more than their hamstrings in day to day life, I think it makes sense to prioritize an exercise that will balance that out and work the whole backside of the body to a much greater degree than a squat.

‼️ Let me know in the comments what you think🤔‼️

For some reason every video I come across lately is some 150lbs kid telling people to do some wacky exercise involving multiple cuffs…

Let me be clear…
You can train however you want. Do whatever style of training you enjoy the most. But as soon as you start telling people their form of training is “unoptimal” because some study you read last night said you get 1% more gains by completely immobilizing the rest of your body with cuffs , that’s when there’s a problem.

Sciency fitness people love labeling movements “unstable” if it isn’t some kind of machine or if the target muscle isn’t completely supported in some way. For example, regular standing bicep curls are bad, but a preacher curl is good just because there is something supporting the back of the arm… I promise you will get bigger biceps doing either one of those as long as you are progressively overloading the muscle. I’d bet there would be little to no difference whether you chose one or the other.

And what’s up with these people never gripping anything with their hands? Is having grip strength a bad thing now?

Using your hands to grip things isn’t wrong. Doing unsupported, “unstable” movements isn’t wrong. If anything I’d say you should do those movements. We’re not robots that can only move one joint at a time.

Stop overcomplicating fitness!
✅do what you enjoy that will allow you to stay consistent
✅train hard
✅progressively overload

Yes, there is more nuance to training than what I just listed, but those are the three things I would say are essential for anybody that wants to make progress in the gym.

If you want to train like a robot because you enjoy it… be my guest. I’m happy that you enjoy that kind of training. But stop telling other people their way of doing things is wrong.

Rant over😁

‼️ If you find this information helpful, a follow would be greatly appreciated😁‼️

The overhead press is one of my favorite upper body movements, but for so long it just didn’t feel right… until I realized my problem 🤔

It turns out my lats were too tight! Tight lats kept me from being able to get in a good position to press from. I couldn’t keep my elbows up as high as I needed to and the bar wasn’t moving straight up and down, because I couldn’t keep my forearms vertical.

Bar position for a good press:
✅ elbows high
✅ forearms vertical, so elbow and wrist are stacked
💡note - some people may even prefer having their wrist positioned slightly behind the elbow
✅ bar set on top of the clavicles

There are so many more things that go into a good press, but the biggest thing for a lot of people is going to be the ability to get into an efficient position to press from…

So stretch those lats!

Just copy the stretches I did in the video, or do your own if you have some you prefer. Do each of them for 30s - 1min, or until you feel yourself loosen up and your warmup presses feel good. Try to feel the stretch all the way from the top of your lats and almost down to the hip. You’ll need to rotate your body a little bit to get the full stretch, so just play around with it till it feels right for you.

I’ll cover the rest of the overhead press in another video 😁

‼️ What’s a press variation you struggle with? Let me know in the comments to see how I can help ‼️

When you love single arm rows, but remember why you haven’t done them in 2 years…

Seriously though, these felt awesome👌🏼
… and I love this song🔥

‼️Ever been pleasantly surprised by a weird exercise you gave a shot? Let me know in the comments😁‼️

‼️ Give me a follow if you want more practical lifting tips anybody can apply ‼️

Nothing too groundbreaking today, but I do think we underestimate how big of a role our mental state plays when we lift.

Today I wasn’t feeling great and didn’t really want to lift, but the fact that I knew I only had a few sets of 3 reps helped me get out of my head. I said screw it, added a little more weight than I did previously, and crushed those 3 reps!

Just because you go into a workout unmotivated does not mean you are bound to have a bad workout. Sometimes you just need to switch up your training a bit and that’s all it takes to get back in the game💪

‼️ Let me know how your training has been going in the comments. I’d love to see if I can help😁‼️

‼️ Give me a follow if you want more practical lifting tips anybody can apply ‼️

This is my first talking, tutorial type video, so take it easy on me… I heard practice makes perfect so better get to talking some more😅

Straight leg deadlifts are my absolute favorite posterior chain (back side of the body) exercise. They hit the hamstrings way harder than a Romanian deadlift, but also hit the glutes, low back, and even upper back really well if you go heavy enough.

I understand the name makes it seem like you need some crazy flexibility to do these, but no you do not need to keep your knees perfectly straight. The idea is to push your hips and your knees back throughout the entire movement while letting your torso fall forward. It looks a bit sketchy on the low back, but as long as you build up starting with light weight, brace well, and keep the bar over your mid foot, this is probably one of the best exercises you can do to strengthen up that lower back.

The best cues/tips to get the lift right:
✅tuck your chin and brace your core
✅push your butt back and up towards the ceiling
✅push your knees back, trying to keep them as straight as your flexibility allows

Start really light, go really slow, and just work with the flexibility you have. If your knees bend a decent bit, that’s fine. It’s the idea of trying to keep them straight and pushing the knees back that will put the tension on the hamstrings where you want it. Your flexibility will improve the more you do these and they’ll feel better and better with each workout. They might look intimidating, but I promise they’re worth learning👍

‼️ Leave a comment if you need any more help with the straight leg deadlift or anything fitness related. Likes are very much appreciated as well😁‼️

‼️ Give me a follow if you want more practical lifting tips anybody can apply ‼️

Did you notice the difference from one workout to the next?🤔

I’ll tell you…
In the first clip, you can see I’m not really doing any kind of pausing at the bottom (outside the first rep) and the reps aren’t all that smooth.
In the second clip, I’m lifting the same weight with more control and giving it a slight pause at the bottom with a smoother press. Yes the last couple reps were grindy, but the form felt much better.
With how good my form felt, I decided to keep the same weight for my second set of the workout and managed to pump out another 5 reps. I’ll take that any day over stripping 10 pounds off and getting 6 reps.

What I’m trying to show here is that progressive overload is not always going to look like extra pounds on the bar or more reps. A significant form improvement while keeping the same weight from the previous workout absolutely counts as progress!

So don’t get discouraged if numbers don’t go up. Carefully track how you improved from one workout to the next and keep grinding🔥

‼️ Comment on the video if you want some more insight into progressive overload or anything else fitness related ‼️

Messing around with camera settings. What do we think? Let me know if you have any tips for videoing gym content. Always trying to improve, so any advice is helpful😁

‼️ Give me a follow if you want more practical lifting tips anybody can apply ‼️

Here’s a full , unedited set (besides some commentary) of the slow eccentric squats I’ve been doing the last few weeks. I figured it’d be good for people to see what a hard set should look like. It doesn’t have to be insanely grindy to be effective.

With these I’m focused on:
✅my form
✅my tempo
✅my brace

It’s still not nearly as heavy as I’ve squatted in the past, but I’ve been adding 10-20lbs every single time I do these and my form feels on point. The bracing is starting to feel way better and I’m not getting as winded by the end. Regular tempo squats should be feeling super strong after doing these for a couple months🤞🏼

‼️ If you’re looking for squat tips or anything fitness/nutrition related, message me or leave a comment ‼️

‼️ Give me a follow if you want more practical lifting tips anybody can apply ‼️

Learning proper bracing technique is essential for anybody wanting to lift any kind of significant weight. Too many people simply “tighten their core”, which does next to nothing for protecting the spine under load. During a brace the goal is to create as much pressure as possible around the spine so it has nowhere to go while it’s under heavy load.

Spine wiggling around under load = potentially a lot of pain😬
Properly bracing under load = happy spine and back and a good workout😁

Bracing/technique checklist:
✅Make sure the pelvis and ribs are stacked, so don’t try to force your torso to stay completely upright while squatting or deadlifting. When your ribs are flared and your abs are stretched, it’s really hard to get any kind of air in the belly. Tuck your chin and make sure the spine is neutral.
✅Take a huge belly breath. You should feel your stomach, obliques, and even your back expanding. This is why a belt is handy because it teaches you how to expand all the way around. DO NOT breathe a bunch of air into your chest. That doesn’t do anything, so practice the belly breathing.
✅After you have that breath, tighten up those abs like somebody is about to punch you.
✅Hold that breath through the whole rep. Breathing out as you finish the rep is fine, but for practice, try holding through the whole thing.
✅Repeat for every single rep. The set is gonna take a bit longer, but especially for the really heavy, lower rep sets, you need that brace to stay solid the whole time.

Learning how to brace may not be exciting, and can honestly be kind of exhausting at first, but I can promise your lifts will feel lighter than ever if you learn how to do it properly💪

‼️ Send me a message or leave a comment if you have any fitness related questions. I’d love to help! ‼️

‼️ Give me a follow if you want more practical lifting tips anybody can apply ‼️

Tons of studies have shown that grip strength is a great indicator of overall health and longevity… but nobody trains it🤔

Personally, I love training my grip! I think my favorite part is that there is so much room for creativity. Some of my go-tos:

- hangs and holds with odd grip tools
- grippers (gotta touch tips)
- forearm roller (great pump)
- pull-ups (long sets, even with straps, will blow up the forearms)
- super heavy farmer carries

But if you’ve never trained your grip directly, it’s as simple as getting up on a bar or pinching a plate and HOLDING as long as you can! I started training grip years ago just pinching a 25lbs plate. Each upper body day I’d try to walk a little further. After just a few workouts I went up to the 35lbs plates… then the 45s… all the way up to the thick 55s. Just training it twice per week for a few sets each time, I can guarantee your grip will improve QUICKLY!

To build that base grip strength:
✅keep it simple
✅track your progress
✅don’t skip it!

Try getting strong at pinching plates. Mix in some dead hangs occasionally. Once those are strong, start getting creative and enjoy your newfound freedom to grip heavy things😁

‼️ In regards to all things fitness, send me a message or put your questions in the comments and I’ll see how I can help ‼️

‼️ Give me a follow if you want more practical lifting tips anybody can apply‼️

The two most common things I’ve seen that can cause back pain on a deadlift:

🚫not knowing how to brace properly
🚫bringing the bar straight down instead of pushing the hips back

How to fix it:

✅learn to brace by breathing deep into your stomach (pooch out that belly), tighten your abs like you’re about to get punched, and hold that throughout the rep
✅think about pushing your butt back towards the wall or like somebody is pulling your hips back with a rope

There are some other small cues I would give to a client doing a deadlift, but try these two things first and let me know how your deadlifts feel😁

❗️Give me a follow for workouts and fitness tips❗️
❗️If you want to train 1-on-1, check out my website❗️

Continuing to work on mastering my own bodyweight. Not that I’m a huge guy, but I’m over 200lbs and strongly believe that calisthenics/bodyweight movements are one of the best things bigger guys can incorporate into their routines. The ability to move your own bodyweight requires a completely different kind of strength and coordination, so to you big guys out there… WORK ON THOSE PULLUPS!

Here’s the workout:

2x5 bench: I love the powerlifting training style and it’s super easy to track your progress, so I will almost always include at least one heavy, compound exercise.

3x5 high chin-ups: this is a more explosive version of the chin-up that will ideally transfer over better to eventually doing something like a muscle up.
- If you’re still working in chin-ups, do negatives or add a band

1-2x max rep heavy close grip pushups: my chest was kind of fried from the bench, so I stuck with one set. Pick a weight you know you can handle for some reps then go to failure. I got 10.

2-3 sets of whatever skill you’re working on at the time: I really want to be able to do a front lever, so I’m doing exercises I think will translate to that. Set a goal and work towards it!

That’s it! As a reminder, have fun with your workouts, have some specific goals, and track your progress while training intensely. Do those things and your body will change. I promise✅

Traditional single leg RDLs are a good exercise in theory, but from my personal experience and training clients I’ve found the large majority of people are limited by their balance.

If your goal with this movement is to work on balance, then by all means do it on one leg. But if you’re trying to progress the movement and strengthen that single leg hinge pattern, which I believe the majority of people will benefit more from, drop that back leg for support and start adding weight week to week!

If you want more tips like this please drop me a follow😁

If you’re interested in 1-on-1 training check out my website. Based out of Springfield, MO

I’ve caught the calisthenics bug… which is something I never would’ve said 2-3 years ago, but I’m really enjoying trying to learn to control my own bodyweight.

If anybody has any tips for a 200lbs guy trying to learn a front lever, I would genuinely love to hear them😁

This wasn’t what I planned on posting, but I looked over and saw her playing around with some dumbbells. Proud dad❤️

I highly recommend having your kids with you in the gym while you work out. Just being in there watching they catch on to a lot and start to love the gym. The earlier the better.

Talking videos are definitely not my strength, but it’s something I’m trying to get more comfortable with and improve on.

Comment if you have any advice for me on how I can improve my content or if you have any kind of fitness/nutrition related questions😁

If you want to follow along with the workouts I’m doing, here you go✅:

1.

2-3x6-8 incline bench press
- I’ve been doing a 37.5 degree incline, but choose whatever one you prefer (not a shoulder press).
- My first set I go heavy on the lower end of the rep range. I actually failed on the fifth rep.
- My second set I lower the weight by about 10-15% and go for as many reps as I can.
- If you haven’t been in the gym as long and aren’t confident with the form and lifting really heavy, perform a third set for extra practice.

2.

2-3x pull-ups/lat pulldowns to failure
- I’ve been doing a wide grip on the flat edge, but any grip works.
- Do lat pulldowns or the assisted pull-up machine if you’re not up to full pull-ups yet.

3.

Heavy set of pushups, followed by a lighter set to failure
- The rep range is really up to you. In this video I failed at 3, but I wouldn’t recommend that heavy unless you’re used to it.
- On the second set significantly reduce the weight and do as many perfect reps as you can.
- If you struggle with pushups, modify them by doing them elevated on some plates, a bar, or go on your knees. Do 2-3 sets with the last one all the way to failure.

4.

2x10-15 band pull-aparts
- Do this whatever way you prefer. You could be standing and just pull apart a single band, attach a couple bands to a rack while standing, or do them bent over like I was if you’re confident with the form.
- First set get as many perfect reps as you can. Go all the way till you can’t do another full rep on the second set.

That’s the whole thing! Keep in mind, the sets and reps in the video are a general guideline. As I’ve said multiple times now, the main thing that is going to produce results is pushing to do more every single session. If you get to your push-ups and you can only do 2 the first day… great! Do 3 next time, then 4, then 5, and eventually you might even think about adding weight. Push yourself to increase the weight or reps every single workout and I can promise you’ll see the results you want.

If you have any further questions about the workout or anything else, shoot me a message.

If you want more tips and workouts give me a follow😁

Really happy with my pull-up/chin-up progress, so figured I’s share that here. My previous best was a much uglier 1 rep with 100lbs, so I’ll take this all day! Not stopping there though. 100x5 by end of the year?🤔

And for anybody that struggles with pull-ups, yes they’re an extremely hard exercise! You can do all the lat pulldowns in the world, but that will not help your pull-up strength. If you want help getting your first pull-up, let me know and I’d love to see how I can help you reach that goal✅

Ever since tearing and having surgery on my ACL, I’ve had different pains in my hamstring, knee, and hip. For that reason, it’s very rare that I can consistently squat heavy from week to week.

Today I decided I wanted to squat heavy, so I did some stretching and mobility before and put a band around the ankles to get my glutes firing correctly and consistently throughout the movement. Figured this would give me the best chance of not feeling like crap.

With only doing some box squats and other assisted variations recently, I’m actually really happy and kind of surprised I put up close to 300lbs. Hopefully I can keep my ego in check and very slowly progress my squats again😬… 350lbs for a few clean reps by the end of the year?

Give me a follow if you wanna follow my progress and receive regular workout tips✅

Heaviest set of push-ups I’ve ever done💪

Enjoy Zoey’s commentary😅

Here’s my second leg day of the week where I take my focus off the “big lifts” and try to progress exercises that strengthen the knees and hips and the muscles around them.

2x8-10 hip airplanes: drop the hip down as deep as you can to feel a stretch in the glute, then open up as much as you can; get used to bodyweight then start loading it

2x8-10 knee over toes split squat: if you’re new to these you may need to start with your foot on a slightly higher box; push your knee as far over your toes as you can while attempting to keep the ankle down (coming up a little is fine) and hold that bottom position for 2-3 seconds

2x8-10 single leg hamstring curl: can do these with a seated or lying machine or even sitting on a box with a band around your ankle; do these strict, extend your leg completely, then squeeze hard at the top

2x superset
A. 8-10 single leg calf raise: stand on a couple plates or a step that allows you to get a big stretch at the bottom; do these heavy, hold the bottom stretch position for 2-3 sec, then come up just above parallel (or all the way if you want)

B. 10-15 tibialis raises: can do these by standing and leaning against a wall and raising your toes as high as you can, squeezing for 1-2 second at the top; if you have the attachment I have, I like to keep my knees bent a little bit, extend the ankle as far as I can, then squeeze hard for 1-2 seconds trying to get as high as possible

Each exercise only takes 2 sets if you’re loading them heavy and getting close to or all the way to failure. Load these heavier and heavier every week while maintaining good form, and you should see improvements in the way your hips and knees feel and the muscles supporting them will be stronger✅

Pretty much every muscle in the lower body should be smoked after this one!

Copy my exercises exactly or substitute with your own favorite variations of the exercises.

It’s not a lot of sets, so do a couple warmup sets for the first two big exercises, then give it all you got. Low volume training is extremely effective as long as you’re putting in a ton of effort and getting close to or all the way to failure.

Give it a try and let me know how you feel! If you need help I’m always down to answer questions and give advice on training.

Give me a follow if you want more workouts and training tips💪

Check out my website if interested in training. I offer 1-on-1, group, or in home training around the Springfield, MO area.

Consistency and giving it all you got really are the #1 thing you need to lock down if you want to improve your fitness. You want something more specific? Well… feel free to ask me😁

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