Functional Range Conditioning – Week One

In the past few months, I was able to attend 2 workshops from Functional Range Systems. I am beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.

All month long, I will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let me know what you think.

Neck and Shoulder Month – Week One

This week, we are focusing on the internal rotation of the shoulders. A lot of people think they don’t want to work on internal rotation because their shoulders are rounded forward. However, it could be a lack of internal rotation that drags your shoulders, neck, and upper back forward. If you can’t move properly from the shoulder joint, everything else will have to move to compensate. Long story short, stop ignoring the shoulder capsule. Make sure it moves properly…in all directions.

Joint Health Month – Week Four

We are finishing our lat week of Joint Health Month focused on the knees. ⁠

A lot of the time, our exercises only focus in the knee in it’s most neutral position. In the first video, try this rotation and mobility exercise to find the full range of your knee. Explore how it moves so you can train smarter.⁠

Our knees need the hamstring. Weak hamstring = weak knees.⁠ ⁠ In the second video, try this version of a bridge to target the whole posterior chain system and start supporting those knees.⁠