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The Ultimate Guide to Press Up Progressions: From Beginner to Elite

4 May 2025

Struggling with press ups—either you can't do them at all, or they're just not challenging enough? You’re not alone. In this complete guide, we’ll walk you through press up progressions starting from the very basics (perfect if you're recovering from an injury or completely new) to elite-level variations that will challenge even the most advanced athletes. We’ll also explain how to do a press up properly, highlight the most common mistakes, and show you how to progress safely and effectively—no matter...

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How to Rehab an Injury in 3 Simple Steps

30 April 2025

If you’ve ever wondered how to rehab an injury but felt overwhelmed by endless exercises and conflicting advice, you're not alone. Maybe you’ve tried sticking to a rehab plan, but you're unsure when or how to progress it. The truth is, injury rehab doesn't have to be complicated. This guide will walk you through how to rehab an injury using a proven 3-step framework that works for most injuries—whether it’s your shoulder, knee, back, or elsewhere. Let’s break it down. Step...

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Lower Back Rotations: Progressions to Build Strength and Resilience

18 April 2025

One of the most overlooked movements in general gym training is rotation, especially when it comes to lower back health. While many people focus on flexion and extension work, lower back rotations are a crucial part of building a strong, resilient spine and core. In this blog, we're breaking down a complete progression for improving lower back rotation strength. Whether you're a beginner or more advanced, you'll find exercises tailored to your current level, helping you build from the ground...

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Prevent Low Back Pain with These Two Powerful Activities Backed by Science

5 April 2025

If you’ve ever felt that nagging, unrelenting pain in your lower back, you’re not alone. Chronic low back pain affects millions worldwide and has become the leading cause of disability globally. But what if there were simple, science-backed ways to prevent low back pain—and even reduce it? Stick around, because a recent 2024 study may just change how you approach your spine health. Why Low Back Pain Matters Low back pain isn’t just a physical issue—it’s a life disruptor. It can mean: Missed...

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Deep Squats

5 April 2025

Are Deep Squats Destroying Your Knees—or Making Them Stronger? It’s one of the most debated questions in the fitness world. For years, people have taken sides—some say never go below parallel or you’ll wreck your knees, while others swear by the benefits of full-range deep squats. So what’s the truth? Let’s break down the latest science and give you a clear answer, once and for all. What the Latest Research Says About Deep Squats A brand-new review took a deep dive into this...

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Joint Pain Prevention

2 April 2025

5 Simple Habits for Joint Pain Prevention Want to keep your joints healthy and pain-free for years to come? I’m sharing five easy habits for joint pain prevention in today's blog. These simple steps will help protect your joints, reduce stiffness, and keep you moving easily. Let’s dive in! 1. Keep Moving – Motion is Lotion One of the best ways to prevent joint pain is to keep your body moving. But not all movement is equal. Best Exercises for Joint Pain Prevention: Low-impact activities (gentle...

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Stretches for Pain: A Simple Way to Reduce Pain Sensitivity

11 March 2025

We all experience pain, whether from exercise, prolonged sitting, or daily activities. But what if a simple stretching routine could train your body to feel less pain—not just in the stretched muscles but throughout your entire body? Recent research suggests that stretching may significantly reduce pain sensitivity and improve flexibility. In this blog, we’ll dive into a groundbreaking 2024 study, explore the best stretches for pain relief, and discuss how stretching could be a game-changer for managing discomfort. The Science...

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Fitness Mistakes

5 March 2025

Top 3 Fitness Mistakes Holding You Back (and How to Fix Them) Over my decade-long career as a personal trainer, I’ve discovered a simple formula for success: avoid key fitness mistakes and stick to proven principles. Today, I’m sharing the top three mistakes that keep people from getting into shape—and how to fix them. These aren’t your typical mistakes, so stick around because the last one isn’t just a game-changer—it’s the ultimate hack for long-term results. Let’s dive in! Meet Lisa:...

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How to Train Your Legs with a Back Injury

19 December 2024

Training your legs with a back injury or when deloading your spine is absolutely possible—it just takes the right approach. Whether you’re dealing with a niggle, recovering from an old injury, or simply tapering your training, you can still achieve an effective leg workout without placing excessive strain on your back. Here, we outline three proven methods and exercises to help you maintain strength and intensity while minimizing axial loading (pressure on the spine). These strategies are ideal for...

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MCL Exercises

28 November 2024

Medial Collateral Ligament (MCL) Injuries MCL rehab is needed when the ligament is injured. Often the inner knee pain is linked to a strain or injury of the medial collateral ligament (MCL). This ligament is essential for knee stability, and injuries can significantly impact mobility and function. Below, we’ll cover the causes, symptoms, and exercises to help you recover from an MCL injury. Find the best MCL exercises for the rehab in this blog! What is the MCL? The medial collateral ligament...

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