Chameleon Fit

When was the last time you did any training for your feet?

Sounds weird but your feet are meant to be worked. Since I switched to barefoot shoes full time and continue to work on improving my foot function, the rest of my movements have drastically improved.

This is hands down the most pain free I have been since lifting in my teens. Take care of your body, your joints, and your feet.

Issues with your rotator cuff? Give these a try.

Ideally you’ll want a strap you can set up to your elbow height. Since I don’t have one I put a little resistance to a cable to make up for it.

The key is to depress your shoulder blade. Think of putting your shoulder blade in your back pocket. Then work through some internal rotation as well as external rotation. The depressing of the shoulder helps keep you in a better position as your work through your ranges.

*I struggle with my right shoulder from time to time so I know my form isn’t perfect but that’s the beauty in what we do at the gym. We work to be better.

You are only as strong as your weakest link.

Recently I’ve been adding ATG splits and SL extensions to build stronger knees and a stronger back.

Strong joints create strong movements. I’ve dialed back a lot of the weight in my movements and really focused on working on my weaknesses. For the first time ever I am able to squat ass to grass with zero butt wink and zero back/knee pain.

Try some of these out but I advise you get a coach if you are new to the gym or coming off an injury. This will only assure you do this correctly so you can progress correctly.

DM for more information on 1 on 1 coaching.

Let’s talk about the Re**us Femoris splits.

Instead of doing Bulgarian split squats where balance and stability becomes a limiting factor, give these a try.

Elevate your back foot on roughly about 2-3 plates (depending on your leg length). You want to imagine the back foot is driving back and down hard. Your back leg needs to get just as much if not more work then the front leg.

This allows you to target the re**us femoris in a lengthened position which will help with hypertrophy. Add some leg extensions to target the musculature in a shortened position to maximize this muscle that is often missed when doing squats and leg presses.