Strength Side

08/20/2026

100 squats in 5 minutes.

Set a timer. At the top of every minute, do 20 squats. Whatever time is left before the next minute hits is your rest. Repeat for 5 rounds.

I run this twice a week. Sometimes I rotate through 5 squat variations to double up on mobility. Most days it’s just the basic bodyweight squat.

It’s an EMOM (every minute on the minute), and it works with anything: push-ups, dips, sit-ups, hanging leg raises.

Five minutes is enough to change your body. It just has to be consistent.

08/19/2026

Ready for a challenge? 🔥 Put your strength, mobility, and core control to the test with this quick full-body sequence. Work through the Crawl, Deep Squat, Reverse Crawl, Horse Stance, and Hollow Body Hold. Can you complete every movement with control? Try it and see how you do!

Ready for a challenge? 🔥 Put your strength, mobility, and core cont...

08/15/2026

We’re all on the same team. Less screens, more strength. Less sitting, more range of motion. Less slouch, more muscle.

The movement, movement.

What’s your moves of choice?

08/14/2026

Four Inexpensive tools that are giving my body more than just muscle. Mobility, strength, rotational power, fascia training and movement intelligence.

Four Inexpensive tools that are giving my body more than just muscl...

08/13/2026

Five minutes a day. That’s it. 🧘‍♂️

The deep squat is the mobility test most adults fail — and the fix is embarrassingly simple: just sit in it.

What 5 min/day of deep squatting does:
🦶 Releases the calves, soleus + Achilles fascia (undoing years of chairs and padded shoes)
🦵 Restores full knee bend — the range most people lose after pain or injury
🍑 Brings back full hip flexion + inner thigh mobility
💨 Stacks your ribs over your pelvis for deeper, diaphragmatic breathing
🌊 Subtle spinal decompression as your hips pull under

How to start:
→ Beginners: 10 sets of 30 seconds
→ Feeling good: 5 sets of 1 minute
→ Too stiff? Elevate your heels, hold support, or use a counterbalance

Humans have used the deep squat to access the ground for all of history. It’s not a stretch — it’s a birthright.

08/11/2026

Small Habits are the ultimate winners when it comes to body care.

08/07/2026

ONE position to completely transform your hip mobility 🔓

Save this as your hip mobility roadmap:

1️⃣ Shinbox — one leg in front, one leg behind, knees fully bent. Back knee points forward for the easiest way in.

2️⃣ Hip Swivels — can’t sit in shinbox yet? Sit back and rock your knees side to side. This gently guides your nervous system into the position instead of forcing it.

3️⃣ Shinbox Lowers — start on your knees and lower into shinbox, only going as low as feels comfortable. It’s usually the back hip that blocks you here.

4️⃣ Shinbox Hip Lift — once your back leg is stronger and more mobile, drive up from the bottom to build strength + internal rotation.

5️⃣ 90/90 — knees at 90 degree angles. Demands more from the hips and torso — try rolling forward on the sits bones to start unlocking it.

6️⃣ 90/90 Pigeon — lean the torso forward to stretch the glutes and hip of the front leg. Way more attainable than full pigeon in yoga, with the same benefits.

These movements can be your ticket to unlocked hip mobility.

08/06/2026

This is how one stretch can significantly transform your hips. The Shinbox and 90 90 are extremely versatile allowing beginners to build pain-free mobility while athletes unlock strength in deep ranges of motion.

This is how one stretch can significantly transform your hips. The ...

08/04/2026

Simple Habits for a healthier body in a modern world.