Rotating Overhead Presses 💪
One of my favorite exercises for improving how the thoracic spine and scapulae work together.
Better movement here often leads to stronger presses, smoother overhead positions, and more confidence under the bar.
Comment "ERP" if you want to improve your overhead 👇
Primal Mobility
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Improve all your lifts. If you can think it, we can fix it.
08/25/2026
Save this one for your next squat day. 👇
Strong squats require your hips to rotate…not just “feel loose.”
Train both internal + external rotation, then bring it all together in the squat.
Try 3 rounds:
1️⃣ 90/90 IR + Extension Reach — 6–8/side
2️⃣ Hovering Pigeon Hold — 10–30 sec/side
3️⃣ Hip Hurdles — 4–6/side + 2 sec pause
4️⃣ Active Squat Hold — 30–60 sec
Meet yourself where you’re at and progress from there.
You don’t need the hardest variation—you need the one you can actually control.
Save it and give this one a shot before your next squat session. 💥
STAY READY. 😈✊
08/25/2026
Everybody knows mobility is important.
But too many athletes treat it like an emergency tool instead of part of their training.
By the time your shoulders hurt, your knees start barking, or your back tightens up... you've already been compensating for weeks or months.
The best athletes don't wait for pain to tell them it's time to move better.
They build strength, control, and capacity before they need it.
Mobility isn't rehab.
It's preparation.
It's how you keep training, keep progressing, and keep doing what you love 💪
Comment "ERP" if you're ready to train mobility before your body forces you to 👇
08/24/2026
When thoracic extension feels limited, I’ll often train rotation first.
It’s easier to connect with, allows the scapula to move freely, and can help create a better foundation for extension later.
Sometimes the best way to improve a limitation isn’t to hammer it directly.
Mobility isn’t always a straight line. 👊
Agree? Let me know below. 👇
Heavy squats leave your hips and quads feeling wrecked? 🥵
This is the kind of work I like doing after big lower-body days to keep everything moving well and feeling less angry the next morning.
Not just stretching.
Active mobility that helps you recover, move better, and get ready for the next session 💪
Try these after your next squat day and see how you feel 👇
08/23/2026
Your squat doesn’t always need more stretching.
Sometimes your body just needs better movement options.
That’s exactly what we’re building inside ERP this week…. creating new range, then using active work, pauses, eccentrics, and end-range strength to actually own it.
This week inside ERP:
✅ Hamstring + spinal mobility with intentional control
✅ Shoulder flexion, extension + rotation
✅ Hip + ankle work for deeper squats
✅ Deep knee flexion + hip extension with Seiza Sits
✅ Big 3 work to bring the ankles, hips + thoracic together before a deep Squat Hold
10–15 minutes. Structured mobility training. Built to complement the work you’re already doing in the gym.
And you can jump into ERP at any point…no waiting for a new cycle or worrying about catching up.
Comment “ERP” for a free 7-day trial. 👇
STAY READY. 😈✊
08/22/2026
Most athletes don't think about mobility until something starts hurting.
That was me too.
The biggest shift I made? Treating mobility like strength training, not rehab.
Train it consistently. Progress it over time. Build strength through your end ranges.
The goal isn't just to feel better today.
It's to build a body that can keep showing up, performing, and training for years to come. 💪
Comment “ERP” for a free 7-day trial of strength-based mobility training. 👇
STAY READY! 😈✊
08/21/2026
Stretching and mobility training aren't the same thing. 👀
Want to start building strength and control through your full range of motion?
Comment “ERP” for 7 days of free mobility programming. 👇
STAY READY! 😈✊
08/20/2026
What if you did unloaded Jefferson Curls consistently for a month?
You might notice: 💥 More comfortable spinal movement 💥 Easier access to your toe touch 💥 Less “tightness” through your hamstrings 💥 Better control through spinal flexion 💥 More confidence moving your spine through deeper ranges Not bad for something you can do while watching Netflix.
😂 Start with 5–10 slow, intentional reps and focus on controlling every inch of the movement.
STAY READY! 😈✊
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