Want to move like you did 10 years ago?

Addressing weak links & imbalances is where it starts.

Here's a master thread covering all areas of the body.

You'll want to bookmark this... I included multiple posts for the most troublesome areas in the body so that you have more to work with.

In proper fashion we're going to build from the ground up.

First starting with the....

Still dealing with knee pain despite resting & stretching?

Rest won't fix it.

Stretching won't rebuild it.

Weak knees need intentional training.

Here's how I fixed mine in 3 simple steps… 🧵🧵🧵 1) Build a foundation by walking backward

Backward walking is a gentle form of strengthening:

- Increases blood flow for joint health
- Improves quad activation

Walk backward for 5 minutes a day on flat ground.

Progress by adding an incline or pulling a sled.

Here are 5 essential exercises that should be staples in your routine at any age.
🧵🧵🧵 1) Sled Push/Pull

Low impact cardio that also improves the health of your knees, ankles, & feet.

If I could go back & give my 20 year old self the knowledge that would prevent him from living almost an entire decade with chronic back pain,

This would be it...
🧵🧵🧵 For starters, progress takes time.

Ignore any promise of an overnight fix because it's complete bullshit.

Results take consistent effort and a willingness to not give up.

There is hope, but you have to put in the work.

A strong low back requires strength from all sides.

My 7 go to movements to strengthen every angle & ability of my low back for ultimate resilience.
🧵🧵🧵 1) Back Extensions

The king of low back exercises and the #1 exercise that helped me by working through the progressions.

Isometrics > Assisted > Unassisted > Loaded

Strength isn’t just about how much you can lift, it’s about how well your body handles real-life movement.

What I’ve learned from mountain biking applies to every aspect of movement & longevity. Here’s why... 1) Strength without control is useless

- Just like you wouldn’t bomb down a steep descent without brakes, you shouldn’t train without control.

- Movement without control leads to injuries if you don't have a strong foundation

- Train control with slow eccentrics, pauses, & stability work

Want to move like you did 10 years ago?

Here's a master thread covering all areas of the body.

You'll want to bookmark this... I included multiple posts for the most troublesome areas in the body so that you have more to work with.

In proper fashion we're going to build from the ground up.

First starting with the....

"Movement Snacks"

One of the simplest things you can do throughout the day to increase your quality of movement...
🧵🧵🧵 Having the freedom of pain-free movement isn't just about going to the gym.

It's also about intentional movement throughout your day.

During my day I like to sprinkle in what I call "Movement Snacks".

Days filled with hours upon hours of sitting wreaks havoc on your body.

This ‘anti-sit’ routine is designed to reverse the damage, restore mobility, & build strength where you need it most.
🧵🧵🧵 Lots of sitting isn’t just bad for your posture—it’s bad for your strength, mobility, & long-term health.

This is your ‘anti-sit’ solution.

It strengthens the areas most affected by modern life, taking a ground up approach, so you can move pain-free again.

A strong low back requires strength from all sides.

My 7 go to movements to strengthen every angle & ability of my low back for ultimate resilience.
🧵🧵🧵 1) Back Extensions

The king of low back exercises and the #1 exercise that helped me by working through the progressions.

Isometrics > Assisted > Unassisted > Loaded

Your knees won't get better on their own...
🧵🧵🧵 The #1 mistake that people with knee pain make?

Avoidance.

The absolute WORST thing you can do for your knees.

8 movements I use to keep my shoulders strong, healthy, & resilient...
🧵🧵🧵 Yours shoulders need to be trained from many angles and ranges.

These 8 movements are all staples in my routine.

Struggle with tight hips and low back pain?

Here are 2 movements that should be a staple in any back rebuilding routine...
🧵🧵🧵 1a) ATG split squat

- Builds tolerance for deep knee flexion & strengthens the knee of the front leg

- Lengthens the hip flexor of your back leg & opens your groin

Struggling with knee pain? How's your strength & flexibility behind your knees?

Poor flexibility & weakness behind your knees may be what's holding you back from getting out of knee pain.

Here's how I would reverse this...
🧵🧵🧵 1) Elephant Walks

First you need to unlock range behind the knees with elephant walks.

If you can't easily touch your toes, start here.

Regress by elevating your hands.

Progress by decreasing the elevation.

Work toward palms to floor.

I like 2-3 sets of 24-30 reps per leg.

A strong neck can improve posture, reduce pain, & lower your risk of injury.

But most people never train it.

Here’s how to strengthen your neck safely...
🧵🧵🧵 Having a strong neck is beneficial for athletes and non-athletes alike.

A strong neck will:

- Improve posture
- Improve neck mobility
- Decrease neck pain
- Decrease your risk of injury (i.e. strains & concussions)

No, knee pain when walking down the stairs isn't "normal".

It's a sign of weakness in the joint and here's one simple move that can help...
🧵🧵🧵 It may seem simple, but the Reverse Step Up packs a punch for strengthening the knee.

I was incredibly weak with this movement when I first started & much to my frustration it took some time to progress.

However, looking back at my journey to becoming pain-free, the step up had one of the biggest overall impacts.

But why?

If you want to keep those hips nice & buttery as you age, you're going to want to bookmark this thread...
🧈🧈🧈 For healthy hips you need to be both strong AND flexible in all areas around them: front, back, outer, inner.

Our hips are the basis of all our movement.

Lose the ability to move about the hips & your quality of life decreases. End of story.

Don't let this be the case.

Modern life keeps us sitting—at desks, in cars, on couches.

All that sitting creates weak, tight, & painful areas in the body.

This ‘anti-sit’ routine is designed to reverse the damage, restore mobility, & build strength where you need it most.
🧵🧵🧵 Lots of sitting isn’t just bad for your posture—it’s bad for your strength, mobility, & long-term health.

This is your ‘anti-sit’ solution.

It strengthens the areas most affected by modern life, taking a ground up approach, so you can move pain-free again.

Your feet are the foundation of every step you take.

Weak, neglected feet lead to pain, instability, & problems all the way up the chain.

7 simple tips to strengthen your feet & ankles to build a solid foundation for pain-free movement... Your feet are the first point of contact with the ground.

Weak feet = weak foundation.

Instability & weakness in your feet/ankles can/will move upstream to your knees &/or low back leading to lots of other issues.

Focus on your foundation & you may find upstream pain goes away.

If I could go back & give my 20 year old self the knowledge that would prevent him from living almost an entire decade with chronic back pain,

This would be it...
🧵🧵🧵 For starters, progress takes time.

Ignore any promise of an overnight fix because it's complete bullshit.

Results take consistent effort and a willingness to not give up.

There is hope, but you have to put in the work.

Single-leg & single-arm movements aren’t just accessories—they’re essential.

They fix imbalances, improve coordination, & build the stability you need to stay pain-free.

Here are 10 unilateral exercises to strengthen your entire body... Unilateral training reflects real life—most movements are one-sided: walking, running, carrying, lunging, etc.

Training unilaterally:
- Fixes strength imbalances.
- Improves stability & coordination.
- Builds joint integrity.

It’s time to stop neglecting single-leg & single-arm work.