(he/him) Fitness/Mobility/Strength Coach, helping 🥏 athletes feel & perform better. And smile too 😊
Philadelphia, PA
Joined October 2010
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Ultimate people especially, please share this recovery session I just recorded. I really want to spread the love to this community ❤️ I’ll continue adding more resources and stories to this thread in hopes it’ll bring smiles and physical feel-good-ness: youtu.be/BnY0K5vZuWI
If you’ve appreciated my stuff before and don’t follow on IG, that’s where I’m most active instagram.com/b_nevison?igsh…
I haven’t been on here at all in months and it’s been a massively positive change 😆 Met & interacted with a lot of great folks, so I wanted to let y’all know ❤️
Treat your mobility training like strength training. Because it IS.
Significant and lasting mobility gains come from consistent energy and effort.
At some point you need to work hard enough for your body to notice. Then keep its attention 👀
Get stronger, healthier hips with this concept
↻ First, do a few hip CARs. Don’t know ‘em? See some of my previous posts.
📝 Take note of which parts of your hip rotation feels most difficult.
😅 Spend lots of extra time and energy moving in and out of those positions.
Try this follow-along vid: Intro to Lower Body CARs
youtu.be/SSScWxI4kUk
If you’re an athlete—or human—do these hip CARs for happier hips.
Happier hips = higher ceiling for strength, power, speed, performance!
These aren’t just “easy” hip circles. Follow along with me in the video.
The idea is to slowly carve through your largest pain-free ROM.
How 5 Minutes Per Day Can Change Your Life
You can make major progress by doing VERY simple things consistently.
But the key is getting the habit started. Which means keeping it simple and “low-barrier.” 5 minutes. I bet you already have an idea of what will help.
doing Ankle CARs and achilles isometrics EVERY morning and EVERY night. For 6+ months. I’m still doing it.
What is your low-hanging fruit? In what area could 5 minutes make a difference?
Want some ideas?
I ask a TON out of my shoulders, so I train them like this.
🔥 CARs: for warm-up, maintenance, and pain/stress management.
🔥 Isometrics: to improve strength, build up connective tissue resilience, and expand range of motion.
🔥 With INTENSITY: because
I’m getting that stick way up into my armpits and against my back. Then driving my arms forward, trying to break the stick.
After that, I’m immediately pulling my elbows as high as I can. Extraordinarily intense and rewarding 😄
Notice: while I’m working to improve
It doesn’t all have to be “sport-specific,” but some of it should.
And feel free to experiment! Maybe you’re messing around with some weird, specific stuff that just works: awesome!
2 Things You Need to Know to Jump Higher and Run Faster
1️⃣ You Need a Solid Foundation
👉 ability to create and control tension = more stability & ability to produce force
👉 joint mobility & health = more access, less inhibition
2️⃣ You Need to Practice with Intent & Intensity
👉
PS - Of COURSE you don’t want to jump right into max intensity sprints, jumps, and cutting if you haven’t done it.
Start small, build your way up, but make sure to keep working on mobility and joint health. If that drops, so does your power ceiling