Your Achilles has been hurting for months.

You tired resting, icing and stretching it…… with no luck.

It’s time for something new.

Here are four exercises you need to include if you want to fix this for good: Exercise #1: Isometric Single Leg Heel Raise - Bent Knee

Isometrics are the key to getting your pain to come down quickly.

Loading this up with a kettlebell or dumbbell is the best option.

Does your Achilles flare up after every run?

John's did while training for his last marathon.

He was able to fix this without:

• Stopping his running program
• Living in the gym
• Taking more meds

Here are the secrets he used to eliminate his pain: Isometrics

🔹Isometrics are great for reducing pain, especially in tendons

🔹With an Achilles injury, you need to learn to be strong in all types of positions

🔹Isometrics allow you to be stronger and have less pain

Oliver wanted to quit running forever.

He could never get more than a few miles without his Achilles starting to hurt.

Desperate for a solution, he turned to me for help.

These four exercises fixed his problem: Step Ups

🔹6-12 inch box
🔹Grab the heaviest kettlebells you can carry
🔹Push through the foot on the box

7 knee exercise my clients love to do:

🧵

1. Dumbbell Split Squats 2. Dumbbell Reverse Lunges

The Knees Over Toes philosophy doesn’t work for everybody.

Here are 8 swaps you can make to see better results:

🧵 Reverse Walking Treadmill > Retlouping

8 exercises to dominate your knee rehab

🧵: 1. Pogos for quickness

🔹Early on, going for quickness instead of height will help your knee pain the best.

🔹4x20 reps

Are you doing your exercises but still having knee pain?

There might be other factors at play causing your symptoms.

What should you do?

Here are 7 simple actions you can take to help get rid of your knee pain: 1. Walk 10k steps per day

Everyone knows the 10,000 steps per day rule of thumb.

But the average American only gets 3-4k per day.

Simple ways to add in walking:

>Take your coffee with you on a morning stroll
>Find a walking partner (spouse, neighbor, your kids)
>Take an evening walk rights after dinner to also help with digestion

Is knee pain killing your soccer season?

Kevin wanted to quit his men’s league because of how bad his knees hurt.

He reached out to me and wanted a plan that included:

-short workouts
-workouts from home
-no surgeries or injections

Here is how Kevin fixed his knee pain: Monday Workout

🔹Goblet Squat

-hold the weight close to your chest
-go to a depth that is challenging but pain free

Does your Achilles flare up after every run?

John's used to while training for his last marathon.

He was able to fix this issue without:

• Stopping his running program
• Going to the gym every day
• Taking more medications

Here is what he did to reduce his Achilles pain: 🔹Single Leg Heel Raise - Isometric

2x45 seconds

Noah’s knee was preventing him from reaching his goals.

He wanted to run but couldn't because of pain.

He needed:

-Challenging, pain free exercises
-The why behind his knee pain
-No injections or pain killers

In 6 weeks, his knee stopped hurting. Here’s how: Single Leg Pogo Jumps

3x15 each side

Surviving the brutal reality of life after meniscus surgery is no small task.

Without a precise plan in place, you will find yourself navigating a dangerous road.

Here are 4 common problems you will face (and how to solve them): ❌ Problem #1: Knee Extension ROM

Does your Achilles flare up after every run?

John's used to while training for his last marathon.

He was able to fix this issue without:

• Stopping his running program
• Going to the gym every day
• Taking more medications

Here is what he did to reduce his Achilles pain: Heel Raise - Single Leg Iso

2x45 Seconds

Did you stop running because of knee pain?

Morgan was sick and tired of watching her friends race without her.

She needed a plan that didn't involve:

- expensive surgery
- endless doctor visits
- long workouts

Here is how she got back to running: Monday Workout

KB Swings 2x12

Meniscus Tear Rehab

Phase 2 - Ascension 🏔️

🧵:

1. Isometric Spanish Squat Goblet Hold

One rep for max time (good luck) 2. Isometric Single Leg Calf Raise

4x45s (the heavier the weight, the lower the hold time)

Meniscus Tear Rehab

Phase 1 - Basecamp 🏔️

🧵:

1. Iso Split Squats (you thought I would forget this one)

x3 minute hold each side 2. Iso Single Leg Bridge - Foam Roller

3x30s each leg

(hips up!)

Helped a basketball player with a meniscus tear who was afraid he wouldn't be ready for the season.

No injections.
No surgery.
No 2 hour workouts.

Just a simple 6 week program.

Here is what we did (bookmark this for future reference): Phase 1

"A" Day

Pogo Jumps 4x20
Goblet Squats 2x12
Lateral Lunge Slide Board 2x8
Single Leg Keiser Deadlift 3x6
Copenhagen Plank 2x20s

"B" Day

Iso Split Squat 2 minutes
Iso Single Leg Bridge 3x30s
Side Plank 2x20s
Standing Calf Raise Iso 2x40s

Chronic Meniscus Tear Rehab

Phase 1 of 4

🧵: 🔹Split Squat Isometric // 2 minutes

-Think about pulling your font foot towards your back foot
-Find a depth that is pain free
-Most challenging exercise you will do

Late Stage Meniscus Tear Rehab

(Limited to one dumbbell at home)

🧵🧵🧵:

1. Lateral Lunge // 3x6 each way 2. Goblet Squat // 2x12 with 2 second pause at bottom

Acute Adductor Strain Rehab

(Phase 1)

🧵:

1. Side-lying Adductor Iso Hold
2x45 seconds 2. Standing Hip Adduction
1x50

1 in 5 high school students have a reported mental health issue.

And it’s growing.

Here are the 7 R’s to help your athletes combat anxiety and depression.

A thread 🧵 : Number 1: Recognize

Most teens will wait YEARS to seek help. If you see an athlete struggling with mental health symptoms, help the athlete and the parents recognize this.