Dr. Jacob Mulkey

Struggling to hit depth on wall balls during HYROX training?

It might not be your fitness holding you back.

Limited ankle mobility, stiff hips, and poor squat positioning can make every wall ball feel harder than it needs to.

These mobility drills are designed to help you:
• Improve squat depth
• Get into a stronger wall ball position
• Move more efficiently under fatigue
• Reduce compensation through your knees, hips, and low back

The easier it is to get into the bottom of a squat, the more energy you’ll save for the rest of the race.

Better mobility = smoother wall balls, faster transitions, and better HYROX performance.

Most runners skip the gym because they think it takes away from their miles

It’s actually what makes your miles last.

Glute med strength keeps your hips stable so your knees and ankles aren’t absorbing load they were never meant to. Single leg stability trains the exact positions your body is in for every stride. Arch and ankle strength determines how efficiently you absorb and transfer force into the ground thousands of times per run. Posterior chain strength is what keeps your posture together when the last few miles get ugly

Running volume builds your engine. Strength work builds the chassis that keeps it from breaking down

Hyrox puts a specific kind of demand on your body. Repeated hip extension under load, a ton of time in a forward hinge, and your upper back taking a beating through every sled and row movement.

Hip flexor dry needling to release what gets locked down in that position, cupping and mobility work through the mid and upper back to restore what the race took out

This is what recovery looks like when you actually want to train again next week!

Want help with your rehab or recovery? Send me a message and let’s chat!

If your back still hurts on deadlifts, this is why.
Stretching your piriformis. Cobra poses. Bird dogs on the floor feeling like rehab from 1997.

None of it is wrong — it’s just not the answer. It’s managing symptoms while the root cause goes untouched.

Your back doesn’t need to be stretched. It needs to be strengthened under load — progressively, intentionally, with a plan that actually matches your training.

DM or comment BACK and I’ll show you what that looks like.

prehab

Train. Recover. Compete. Repeat.

This is what it looks like when recovery is part of the plan, not an afterthought.

Worked with this HYROX athlete to clean up movement, manage stress on the body, and keep him competing at a high level.

Most people wait until something breaks down.
High performers stay ahead of it.

If you want to keep training without setbacks, let’s fix what’s holding you back.
DM me “PERFORM”

If you’re training hard but not recovering properly, you’re leaving progress on the table.

Dry needling and cupping help manage tightness, soreness, and nagging pain so you can keep pushing your lifts.

Recovery isn’t optional if you want to perform at a high level.

💬 Comment “RECOVERY” if you want more info.

Pinching shoulder pain with overhead lifts?

If you’ve already tried:
• Band exercises
• Foam rolling
• Stretching

…and it’s still there — you’re not addressing the real problem.

Most shoulder pain during lifting comes down to poor rotator cuff control and scapular stability, not just tightness.

Until that’s fixed, the pain keeps coming back.

You don’t need more random exercises — you need a plan that actually targets the cause.

💬 Comment “SHOULDER” to schedule a free discovery call and see how we can fix it.

Mid-back and shoulder pain usually isn’t just a “tightness” problem.

It’s often a mix of:
• Irritated, overworked tissue
• Limited thoracic mobility
• Poor scapular and rotator cuff control

That’s why treatment has to include:
✔️ Dry needling & cupping to calm the tissue
✔️ Thoracic mobility work
✔️ Scapular + rotator cuff strengthening

Address the cause — not just the symptoms

Rotator cuff tear ≠ automatic surgery.

A lot of people are surprised to learn that many rotator cuff tears are completely asymptomatic — and even when they are painful, they can often be treated successfully with conservative care.

Pain doesn’t always equal damage.
And damage doesn’t always mean surgery.

The best next step is understanding your options and having a plan that fits your goals and training.

Shoulders pinching or clicking when you press
overhead?

Try this warm-up before lifting.

Most shoulder irritation during pressing happens because the rotator cuff isn’t ready to stabilize the joint under load.

These warm-ups target the cuff at multiple angles so your shoulder can stay centered and controlled when you press.

A few minutes of preparation can make a big difference in how your shoulders feel during your workout.