Advancing Athletics

10/13/2026

FYF - SHOULDER RAISE SWAY BACK

PURPOSE - assessing shoulder movement can reveal pretty interesting information about how a client resists the tension inherent to the body. This super fit client did not realize how his lats were influencing his shoulder movement.

TECH FAULT - The client needed to be made aware of this sway back. Once aware, I gave him a variety of exercises to both ID when he was doing it and prevent himself from doing it.

TECH FIX - Those corrective exercises AND MOST IMPORTANTLY, we are at the stage where he is learning to do strengthening exercises while not giving into this fault. Great job by him. Now it's your turn!

10/12/2026

FYF - ROTATING BOTH WAYS

PURPOSE - athletes need to maintain symmetry to succeed in rotational Sports. One side loads. The other side releases. Golf is only one-sided. Baseball allows for switch hitting but there's always a dominant side. This dominance creates a persistent imbalance that results in loss, swing consistency, and increased risk of injury.

TECH FAULT - this athlete is dipping his shoulders too much on his swing side. This leads to poor swing consistency, getting under the ball too much and or having a compensate with their low back to get recentered.

TECH FIX - we program into the athletes workout this rotational toss. The key is for him to master the exercise so that the motion and ball trajectory is identical on either side. Also, we're trying to get that rotation to occur from the ground up. We want him to have quiet hands to ensure the motion is optimized at the lower body first.

10/11/2026

FYF - Mastering Complex Exercises

PURPOSE - transfer movement proficiency in one plane of motion to that one plane while switching between the other planes. Being a baddie at any one of these three lunge variations is awesome! If you want that awesomeness to benefit you beyond looking good on social media, other movements or the same movement in other planes to make sure you get the most out of it.

TECH FAULT - The mistake here is being satisfied with owning any one of these variations when performed in isolation.

TECH FIX - Make sure the athlete is given the chance to get good At these movements with a variety of blocked and distributed practice scheduled. Once consistency is achieved both with and without load, weave the exercise and the complex batteries of workouts. This is how you nudge the hard work done in the gym to be transferable the field of play!

Great job by this inspiring athlete. Now it's your turn.

09/26/2026

FYF - Lateral step up AND avoiding lateral forces

PURPOSE - Restore knee stability and health after am ultra marathon. Working through the full range is a great strategy but controlling shear force is ESSENTIAL!

TECH FAULT - injured leg is fine when being worked (aka, elevated). The problem is more when the injured leg is pushing off. Too wide = pain!

TECH FIX - bring leg in. Closer to the box. This will allow you to work the elevated leg and prevent lateral forces.

09/22/2026

FYF - Sidelying T-Spine Rotation

PURPOSE - Improve the spine region that NEEDS to perform the majority of rotation but rarely does! This puts tension on your neck and low back. This contributes to shoulder dysfunction and ROM limitations. That's not good for baddie basketball players like shown here nor for you.

TECH FAULT - Notice how she rolls her top shoulder backwards before starting her rotation? This is bad. Don't do that. 👎

TECH FIX - Notice how her hands stay stacked at the beginning then her shoulders stay stacked until the end? This is perfect! 👍

You won't get much out of this is your roll your ribcage first cuz that will prevent your ability to work those stuff muscles. Try this fix and let us know how it goes!

09/21/2026

09/18/2026

FYF - RDL KNEES

PURPOSE - PROPERLY TARGET GLUTES. Hamstrings and backs should complement your glute gains instead of impeding them.

TECH FAULT - TOO MUCH WEIGHT ON YOUR HEELS = Bad knees and back. Pulling your knees back when you deadlift is a problem because it lengthens the torque lever. This will instantaneously put pressure on your back. The issue here is that most people don't even realize it can be different.

TECH FIX - instead Let's get more weight forward on your foot and allowed the bar to drop straight down. This pattern allows you to pull through your hips forward instead of backwards through your knees

09/17/2026

FYF - REVERSE LUNGE SYMMETRY

PURPOSE - The reverse lunge is probably my favorite exercise for building strength in a dynamic unilateral movement. Whether you have an anatomical asymmetry or play a rotational sport, this is a great movement to FIRST master then perform.

TECH FAULT - this athlete allows the tension of the moving leg. Pull his pelvis away from the front/ Target leg.

TECH FIX - using some obvious feature, like his drawstrings or wrinkles and a shirt, he is able to both recognize and fix the mistake. Try it out. You'll really unlock the benefits and effectiveness of this exercise.

09/16/2026

FIX YOUR FORM - QUICK RUNNING WARM UP

PURPOSE - it's important that you are actually ready for your run. Most people skip it because it's either deemed to be too complicated or generally unnecessary. A lot of the ineffectiveness is due to a lack of purpose. Check out our YouTube channel! - Advancing Athletics for detailed descriptions of each exercise.

TECH FAULT - most people find their warm up doesn't actually warm them up.

TECH FIX - Do something you can in your legs and lungs. Squats. Sidesteps. Reverse/forword monster band walk. Hop hop stick. A-Skips.

09/15/2026

FYF - running waddle

PURPOSE - a single armed carry has a profound benefit on your lateral stability. Running is a tangential movement so your running economy change depending on said stability.

TECH FAULT - the strength of your hip abductors resist the cantilever Force of your suspended body weight will lead to this waddle when those muscles are weak. It's like a seesaw weighted on only one side.

TECH FIX - hold a weight on one side. The length of a barbell can be really effective in exposing if you're rotating. Don't rotate. A mirror in front of you will show if you're leaning or not.

HOT TIP. The direction you lean is the side you need to strengthen.