How to Fix Your Pencil Neck.

The Ultimate Guide to build a strong, durable & robust neck, WITHOUT injuring yourself.

(This protocol takes 9 minutes to complete)... The neck is the most neglected & under trained area of a mans body.

Yet every first date. Every job interview. Every interaction you ever have...

Your neck tells your story in milliseconds & whether you're predator or prey.

Why don't men train their necks?...

Only 10% of adults can still SPRINT after the age of 30.

Sprinting without tearing a hamstring & not rupturing an achilles not makes you an apex human.

If you haven't sprinted in years, here's how to return safely

(Exercises Included). Sprint can be maintained as you age.

There are hundreds of men 60+ still running incredibly fast 100m times.

Check out this 62-year-old man clocking a 10.6-second 100m sprint.

With the right approach, your sprints can age like fine wine.

But why do people get injured?

How to Fix Your Pencil Neck.

The ultimate guide to fixing the most visible weakness in modern men.

(Same protocols used in UFC & Formula 1): Whether you like it or not, we judge a book by its cover.

Every first date. Every interview. Every meeting.

Your neck tells your story in milliseconds - showing power or weakness 24/7.

We are hardwired to look at the neck (human threat response).

But here's what's crazy...

Your spine isn't made of glass.

It's not fragile.

It's not weak.

It’s UNTRAINED.

A masterclass in building an unbreakable back

(THREAD + FULL EXERCISE DEMONSTRATIONS): Crunches & planks barely scratch the surface of what your spine needs.

Yet this is what most chronic pain sufferers are given...for YEARS.

Our clients who suffered for 5+ years discovered this truth:

Your spine needs complete training, not partial solutions.

Struggling with tight, painful hips?

These 5 principles will fix your chronic hip issues.

No stretching required.

Just what works.

Thread: 1. MASTER THE HIP HINGE

Everyone obsesses over mobility.
But your hips need CONTROL, not stretching.

The game-changer? Learning to shift mass backwards.

Split-stance trap bar deadlifts rewire this pattern better than any mobility drill.

The shoulder is the most mobile joint in the body.

Unfortunately, this also makes it the most vulnerable to injury.

If you're suffering with nagging shoulder pain...

Here are 4 principles that will keep your shoulders healthy for life. 1. DECOMPRESSING THE RIBCAGE

Squatting, deadlifting & bench pressing all compress the back of the ribcage.

This can create poor shoulder blade mobility.

I have included an exercise in the next tweet, which promotes decompression of the ribcage.

Rotator cuff injuries are incredibly common—and often mistreated.

Want the fastest way to recover?

Learn the system that’s helped hundreds regain full strength, and what I used to recover from 5 years of chronic shoulder injuries.

(8 EXERCISES INCLUDED) The secret to ELITE rotator cuff training?

Not trying to isolate the rotator cuff.

The rotator cuff is activated with every single shoulder movement.

So the solution is to develop 4 KEY MOVEMENT PATTERNS:

1. Pushing
2. Pulling
3. Raising
4. Hangs & Carries

Here's how...

PUNCHING POWER

Forget the gimmicks you see on social media.

Most of those exercises?

Total time-wasters.

If you really want to hit harder, here’s what actually works… Before you say, “Punching power is just genetic…”

That’s like saying don’t swim unless you’re built like Michael Phelps, or don’t sprint unless you’re Usain Bolt.

Power can be trained—no matter your genetics or natural ability.

Your Neck is Holding You Back

90% of guys ignore neck training—and it shows.

People avoid it because they think it’s dangerous.

Here’s why you’re missing out on the simplest way to look more powerful, and how to start safely. No one wants to be that guy with the pencil neck—it screams weakness.

A thick neck makes you look powerful, even in a t-shirt

Neck training can also improve posture & help minimise neck pain & injuries.

It’s why over 10,000 guys downloaded my neck guide (link at the end).

5 SIMPLE EXERCISES FOR KNEE PAIN

• ACL
• Tendonitis
• Meniscus Tears
• MCL, LCL Tears

The solution to these injuries:

Develop stronger knees.

Heres how... EXERCISE 1: SPLIT SQUAT ISOMETRICS

To rebuild connective tissue, the knee must be loaded.

Here is one of the safest options to start.

No change in muscle length & these exercise also have a pain relieving effect.

HIP MOBILITY

Everything you need to know to keep your hips healthy.

Will give you things you can integrate.

Instantly. The Hip Joint will function depending on however the muscles around it behaves.

Muscles that pull the hip joint forward:
- Iliopsoas
- Rectus Femoris (Quads)
- Adductor (Groin)

Muscles that pull the hip joint backwards:
- Glutes
- Hamstrings

So what can we do with this?

INSTANT SCIATICA & PIRIFORMIS SYNDROME RELIEF

No expensive treatments or complex exercises needed.

Whether you've suffered for years or just started feeling the pain…

Here’s 4 simple exercises you can use right now… To eliminate sciatica, you need to address the root cause…

Sciatica often originates from your lower back.

Compressed nerves cause the sharp, burning sensation.

But what if you could stop the pain at its source?

Gymnasts have some of the most flexible, mobile & robust shoulders in the world.

With an elite physique to match.

Rings are a secret to their elite shoulders.

Here's 5 Ring Exercises anyone can incorporate into their shoulder training....

(Video demonstrations included). Why are rings such a good training tool?

Stability challenge.

The benefit of rings?

1. Rotator cuff strength
2. Coordination
3. Proprioception
4. Bodyweight mastery

For $20 you have a tool you can use for life...

The 5 Exercises you will learn....

Rotator Cuff Tears & Injuries are one of the most common shoulder injuries that exist.

They are also the most poorly treated.

Here's how to Bulletproof Your Rotator Cuff.

With 4 Movement Principles you won't find anywhere else. (with exercise demonstrations). Before we dive in, I want to share a harsh reality with you.

'Bulletproofing' is a marketing scam sold by people in the rehab industry.

I refuse to sell false promises to my audience.

However, I am going to teach you the best methods to drastically minimise injury risk.

Hate to break it to you..

But dead hangs aren’t the miracle shoulder cure you've been led to believe.

In fact, it can make your shoulder pain WORSE.

Want an alternative? Here’s a more effective approach: Dead hangs are often labeled as a miracle cure for shoulder injuries. T

he concept was popularized by Dr. John Kirsch, an Orthopedic surgeon who saw 90 out of 92 shoulder impingement patients improve with this method.

Impressive, but there's a problem with this approach..

Mike Tyson used to do 2500 ab crunches a day.

Combat Sports Training has evolved.

Here's how to develop a kevlar core in 10% of the time Tyson spent on his crunches.

(YouTube video included). Quite frankly, combat sports is still stuck in tradition.

- Hundreds of crunches
- 10 minute planks

It's inefficient & some fighters are neglecting HUGE keys to developing a kevlar core.

By HUGE, I mean up to 45%.. But how?

Here's the vid:

ANKLE SPRAINS.

Ice isn't the answer.

Below, I will cover how multi-million dollar athlete's recover from an ankle sprain rapidly.

These are the exact systems I have used with my athlete's for any ankle issues they suffer with.

(YouTube Video Included). For the full detailed video breakdown go to:



To give the injury some context, we are going to use BJJ to show you how to return to high performance effectively.

5+ years of pain, a failed surgery, 2 sports doctors & 3 rehab experts..

All failed to heal my injured shoulder.

I had no choice but to develop my own rehab system.. and it works like a miracle

Here's my blueprint to shoulder recovery. Use it and save 1000$+ in medical fees; My shoulder issues cost me my professional sporting career.

I don't want you to have to suffer like I did.

And you don't need to if you are willing to learn...

25% of Adults suffer from debilitating knee pain & injury every single year.

This statistic needs to change.

Here is MY ELITE BLUEPRINT to solve your knee issues once and for all... Your suffering is not unique.

1 in 4 adults experience debilitating knee pain, every year.

This ridiculous statistic needs to change dramatically.

And this is what I am going to do for you...