Most injuries don’t happen under heavy weight. They happen because the body wasn’t prepared. Here’s the exact warm-up I use before lifting — with the why behind every movement: Thoracic Rotations 6–10 reps per side (slow) → Restores mid-back mobility so shoulders and low back don’t compensate during presses, rows, and squats. Bicycle Kicks 10–16 controlled reps per side → Activates deep core and hip flexors without momentum, improving spinal control and bracing. Bear Plank Hold 20–40 seconds → B
1:04
Most injuries don’t happen under heavy weight. They happen because the body wasn’t prepared. Here’s the exact warm-up I use before lifting — with the why behind every movement: Thoracic Rotations 6–10 reps per side (slow) → Restores mid-back mobility so shoulders and low back don’t compensate during presses, rows, and squats. Bicycle Kicks 10–16 controlled reps per side → Activates deep core and hip flexors without momentum, improving spinal control and bracing. Bear Plank Hold 20–40 seconds → B
1.9K views6 months ago
TikTokjet_set_trainer
Swapped the treadmill for a mountain in New Mexico — and the data backed it up. 🏔️ Here’s what most people miss about outdoor movement: ↳ Hiking = Zone 2 cardio. Fat burning without the cortisol spike that kills your results. ↳ Uneven terrain stacks NEAT all day. Your metabolism stays elevated long after you’re done. ↳ Nature literally lowers cortisol. Lower cortisol = better fat loss environment. The treadmill isn’t bad. But if you’re grinding cardio and the scale isn’t moving — your metabolis
2:02
Swapped the treadmill for a mountain in New Mexico — and the data backed it up. 🏔️ Here’s what most people miss about outdoor movement: ↳ Hiking = Zone 2 cardio. Fat burning without the cortisol spike that kills your results. ↳ Uneven terrain stacks NEAT all day. Your metabolism stays elevated long after you’re done. ↳ Nature literally lowers cortisol. Lower cortisol = better fat loss environment. The treadmill isn’t bad. But if you’re grinding cardio and the scale isn’t moving — your metabolis
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“What are we gonna do with 10 inches?” Use it to build better glutes. That spacing is exactly why the B-stance RDL works so well — one foot does the work, one foot provides balance, and the glute stays under constant tension. Why I love B-stance RDLs 🍑 • Unilateral glute focus without wobble • Heavier loading than true single-leg • Less low-back stress • Perfect for travel, hotel gyms, and real-world training Details matter. Execution beats noise. 👉 Grab my Glute Guide Playbook in the Linktree
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