The most ignored yet powerful workout:

Leg day.

I've spent 13 years as a biomechanics expert to understand anatomy and the secrets behind rapid muscle growth.

Do these 3 powerful exercises for explosive growth and muscular legs (videos included): First, an Anatomy Recap :

To fully stimulate the quads, you need to challenge them through a full range.

We’ve got 4 muscles:

➔ Vastus lateralis
➔ Vastus medialis
➔ Vastus intermedius
➔ Rectus Femoris

Harsh truth:

Weight lifting is destroying your body.

Without also training mobility, you're risking injury, restricted movement, and a life of chronic pain.

Here’s how to build a body that's powerful, mobile, and pain-free (for the rest of your life): 1. Mobility Isn’t Optional

Mobility isn’t a warm-up routine.

It’s not something you tack on after your workout.

Mobility is a skill and the foundation of strength, power, and longevity.
If you can’t move well, you can’t train hard without breaking down.

Your physical therapist has been lying to you

Their treatment plan will not give you long term results.

Here's why traditional rehab methods fail and how to finally heal your pain ( in as little as 6 weeks) Most people, despite trying everything:

• Physical therapy
• Chiropractic
• Massage
• Rest

They stay stuck in a cycle of pain, unable to train properly, play sports, or even lift your kids without hesitation.

Here’s why these treatments fail:

Cable Tri Extensions are a secret weapon in shoulder rehab.

Why?

1/ It’s a shoulder extension isometric.

2/ Works long head Triceps, which acts
as a stabiliser for the shoulder joint.

Slot this into the start of your workouts to build strong, resilient, pain-free shoulders… SET UP:

🏆 Cables @ highest setting
🏆 Chair for more support
🏆 Cuffs for better grip

☝️ The cable crossover improves “path of motion”, which will feel better on your shoulders and elbows.

2 years of elbow pain destroyed Brian’s ability to workout play golf and enjoy day-day life

Nothing seemed to work

❌Surgery hadn’t helped
❌Injections hadn’t helped
❌Physical therapy hadn’t helped

Here’s how I helped Brian fix his elbow pain in a fraction of the time: RADIAL DEVIATION

Sledgehammers work great for this exercise,
But you can use bands if if you don’t have one

➔ Grab a hammer @ the hilt
➔ Keep elbow as still as possible
➔ Lift hammer head to front of forearm

Have you been injured for 6+ months?

Here are 5 reasons why traditional rehab has failed you (+ how you can regain your strength, resilience and confidence) 🧵 ❌THE ASSESSMENT❌

Traditional injury rehab assessments are:

— Inaccurate
— Inconvenient
— Short-sighted

You travel to the clinic only to waste your valuable time on outdated + pseudoscience-filled movement screenings

Why are they flawed?

— ROTATOR CUFF REHAB PHASE 3b —

• Training frequency
• Exercise photos
• Program sheet

(Read to regain your strength, power + confidence) 🧵 — PHASE 3: FREQUENCY —

The last phase of this rotator rehab program involves:

👉 2 different workouts
👉 Done 3x/week

Ps. Here’s workout 1 if you missed it:

https://twitter.com/1384909185490505728/status/1701524875070873602

Have you fought a losing battle with chronic knee pain for 6+ months?

Here are 5 exercises I use /w/ clients to help them:

— Defeat injury
— Train 100% pain-free
— Regain their athleticism

(Read if you want to destroy knee pain in the next 30 days) 🏴#1) Hip Flexion

Works Rectus Femoris (one of the Quadriceps)

Directions:

➔ Hands under back to monitor pelvis
➔ Slowly lift leg as high as possible
➔ Don’t let lower back push into hand

Ps. The knee MUST be straight, and you can load this one if you want with a cable

Every gym-goers biggest nightmare?

Getting Injured.

Here are 7 reasons why people get injured (and how to avoid it): 1) Too Much Volume

High volume plans are recipe for overuse injury, pain and discomfort.

Eg. 5 day training programs
Eg. Smashing WODs
Eg. 4 sets of 12

So what should you do instead? …

Do you want to:

• Avoid shoulder pain?
• Improve your mobility?
• Build shoulder strength?

Here are 6 (p)rehab exercises I use to take my clients’ shoulder health to the next level (with a 92% success rate): 🏴#1) Front Raise

Works the front deltoid and arm (Long head biceps)

Directions:

➔ Cable @ finger tip height
➔ Keep elbow pointing back
➔ Lift upward and inward

Click below to view 👇

Claudia Before

• 14 month shoulder injury
• Lost muscle + strength
• Felt frustrated + weak

Claudia 6 weeks later

• 100% pain free workouts
• Shoulder pressing 30kg
• Deadlifting 75kg

Here’s EXACTLY what we did: Claudia is a FitPro and ex-IFBB athlete.

After dislocating her shoulder, aches pains and clicking constantly derailed her workouts.

And unable to train - she started losing muscle confidence and hope.

Here’s what happened….

Me in 2014

• Painful Shoulder injury
• Felt weak and out of shape
• $1000s wasted (bad injury rehab)

Me today

• Strongest I’ve been
• 100% pain-free workouts
• Fixing 1 year injuries in 6 weeks

This is my story: I tried it all.

• Rehab protocols
• Osteos + chiros
• Physiotherapy
• Stretching
• Massage

After 6 months wasting 100s hours on ineffective programs I was tired, frustrated and in pain.

But above all, I was terrified…

5 exercises I’m doing with clients to build stronger knees: My clients come to me with 12+ months of pain after trying physio, chiro, osteo with little-no success.

I help them fix it in as little as 6 weeks.

Here are 5 exercises I use:

5 tips to train 100% pain free for life

(Written by a dude who has rehabbed injuries for 8 years) 🧵 Before we get started,

Here’s a quick breakdown of what we’re about to cover:

1/ Warm up Properly
2/ Drop the ego
3/ Get your Zzz’s
4/ Respect your range
5/ Accessorize muthaf*cka

Ready? Lets dive in…

7 BIGGEST injury rehab mistakes that cost people 100s hours and $1000s

(+ what to do instead) 🧵 ❌ Fancy Rehab Exercise

Examples:
• “The pendulum”
• Pink DB external rotation
• Weird bodyweight stuff

❔ The “Why”

They help you exercise whilst reducing pain symptoms but don’t use enough load to drive long-term adaptive change.

In 2014, my shoulders were fucked.

• I lost muscle
• Couldn’t press or pull
• Felt frustrated + low energy

In 2023 I’m:

• Training 3-5x/week
• Feel stronger than ever
• Helping others do the same

9 exercises I used to strengthen my shoulders and train 100% pain free: Ps. I also use these 9 exercises,

And IGNORE:

• Foam Rollers
• Massage therapy
• Physiotherapy
• Classic rehab
• Stretching

To help my fitpros & athletes fix injuries 10x quicker than classic rehab approaches.

Lets dive in 👇

I’ve spent $10,000+ on shoes & 8 years learning about foot anatomy.

3 shoe types that will DESTROY your feet (+ what to choose instead):👇 Before we begin,

Here’s what you’re

- The 3 foot types
- Risks of sh*t shoes
- 3 rules of good shoes
- 4 best options for your feet

Let’s dive in! …

Struggling to fix your shoulder pain?

❌Physio hasn’t helped
❌Stretching hasn’t helped
❌Foam rolling hasn’t helped

Here are 7 elite exercises to kill your shoulder pain (for good) in <6 weeks: 🏴 Reverse Fly

- Set up cable at shoulder height
- Attach cuff just BELOW your elbow
- “Chest up” and pull elbow back

Me in 2014:
❌Shoulder Pain
❌$1000s on physios
❌Losing muscle & strength

Me Today:
✅100% Pain-Free
✅Strongest I’ve Ever Been
✅Helping others do the same

4 exercises (+ MORE) I did to fix my shoulder and move 100% pain free👇 “You’ll need surgery”

Feeling terrified, angry and hopeless,

I sank into the chair to process what the surgeon had just told me:

This was it.

And it was NOT what I wanted to hear…

Struggling to grow your chest?

I’ve spent the last 8 years studying physics and anatomy to learn the secrets behind RAPID muscle growth.

3 best CHEST exercises to BUILD muscle, GAIN strength (+ press without pain): 💪 Anatomy Recap (2 tweets)

To fully stimulate your chest, you must challenge it through a full range.

Sure - this means training the clavicular and sternocostal heads (see below)…

But that’s not all…

My client had a 14 month shoulder injury that made her:

- Lose muscle
- Feel demotivated
- Unable to press or pull

Here’s the 3 min MOBILITY routine we used to help her train 100% pain-free in 6 weeks: Before we get started,

Here’s what we’re about to cover:

- The 4 mobility drills
- The full 3 min routine
- Why these drills work
- Why stretching is Shit

Ready? Let’s dive in 👇