CoreXcell Sports Training and Rehab

Ready to try toe squats but scared of making your knee worse?

This is exactly how Zach introduces them with clients - starting chair-assisted with a tiny range of motion, building strength gradually before adding weight and depth. No guessing, no re-injuries.

Watch the full video for the complete progression. Tag someone who's been afraid to try knee-over-toe work.

corexcell.com | Book with Zach: corexcell.com/private-sessions

If you've been doing banded squats, starfish, or side lying glute work for knee pain and nothing's changing - this is why.

These exercises work a lot of glute muscles at once, but they miss the specific ones that pull the femur back into position and take pressure off the knee joint. Zach explains exactly which muscles matter and why most routines skip them entirely.

Watch the full video for the complete system. Tag your trainer. 👇

corexcell.com | Book with Zach: corexcell.com/private-sessions

This simple test reveals exactly why your knee pain keeps coming back.

Most people feel it in all the wrong spots - hip flexor, TfL, high glute. That's your body telling you the foundation isn't built yet. Zach shows you where you should feel it and what to do if you don't.

Watch the full video on our YouTube for the complete system. Tag someone who's been dealing with chronic knee pain.

corexcell.com | Book with Zach: corexcell.com/private-sessions

If your knee pain isn't improving with PT - this might be why.

Toe squats can fix knee pain fast, but most therapists rush clients into them before the glutes are ready to support the joint. The result? More pain, not less.

Watch the full video (link in the comments) to see the safe way to build up to it. Tag someone stuck in knee pain rehab that isn't working.

corexcell.com | Book with Zach: corexcell.com/private-sessions

If you've ever sat down at the pec deck and felt your shoulders shrug up, your traps take over, or just couldn't feel the right muscle - this is why.
Zach doesn't start most clients on the pec deck at all. There's a specific reason: if you can't keep your shoulders down with your arms raised, the machine is working against you, not for you.
The fix is a 3-stage progression - delt back first, then thumb down raise, then the machine. Each stage has to be passed before moving on.
Tag someone who goes straight for the machines 👇 Full protocol at corexcell.com

If you've been doing W raises and Y raises for months and still can't feel your lower traps - it's not you, it's the setup.

When your shoulders are shrugged, it's physically impossible for your lower traps to engage. Zach explains exactly which muscles need to fire first and how far back you should actually be going on pec deck.

Watch the full breakdown on our YouTube - and if you're local to Greenville, SC or anywhere in the world, we offer both in-person and virtual 1:1 sessions to get this dialed in for your specific shoulder. Link in comments 👇

If you've ever walked away from pec deck feeling it more in your traps than your rear delts - it's almost always a setup issue. Zach breaks down exactly where your hands should be and why it makes all the difference. Watch the full tutorial on our YouTube (link in the comments 👇) or check our app at www.corexcell.com.
Local to Greenville, SC? Book a session and we'll get your form dialed in.

Not in the US? No problem - we offer 1:1 virtual sessions so you can get fixed and tuned up from anywhere in the world. We got you! 💪

Got shoulder pain or an old impingement and still using the pec deck? There's a common mistake that actually reinforces the rounded-shoulder position causing your pain. We break down the fix - and how to set it up correctly - in our latest video - link in the comments.

Most people never get here - and that's exactly why their core stays weak.
The Pilates Lift is the final progression in Zach's anterior pelvic tilt correction series. Head up, single leg, bench-assisted until you're strong enough to go without. Watch how he breaks down exactly when you know it's too hard and how to scale it correctly.
This is the foundation that makes every other core exercise finally work.
Full video on YouTube →https://youtu.be/LFFu0cof7C8