Movement Therapy EP

31/05/2026

Fix That Pissed-Off Peroneal 🔥

Got pain on the outside of your ankle that just won’t quit? Your peroneals play a huge role in stability, eversion, and plantar flexion, so when they’re not happy, neither is your ankle. Here’s how to hit them from all angles and get back to pain-free movement:

✅ Banded Eversions – 3x25 (make it challenging!)
✅ Single-Leg Calf Raises – 3x8-12 reps, load it up, and progress with a step
✅ Step-Downs – 3x8-10 reps per leg, increase height for a challenge
✅ RDL to Knee Drive – 3x10-15 reps per leg. Fire up those stabilizers
🔥 Bonus: Add a footbridge from to make it extra spicy

Stick with this and your ankle will finally stop acting up like a drama queen. 😤💪

Tag a friend who needs this & hit follow for no-BS rehab tips!

RunningRecovery

28/05/2026

Fix That Pissed-Off Peroneal 🔥

Got pain on the outside of your ankle that just won’t quit? Your peroneals play a huge role in stability, eversion, and plantar flexion, so when they’re not happy, neither is your ankle. Here’s how to hit them from all angles and get back to pain-free movement:

✅ Banded Eversions – 3x25 (make it challenging!)
✅ Single-Leg Calf Raises – 3x8-12 reps, load it up, and progress with a step
✅ Step-Downs – 3x8-10 reps per leg, increase height for a challenge
✅ RDL to Knee Drive – 3x10-15 reps per leg. Fire up those stabilizers
🔥 Bonus: Add a footbridge from to make it extra spicy

Stick with this and your ankle will finally stop acting up like a drama queen. 😤💪

Tag a friend who needs this & hit follow for no-BS rehab tips!

RunningRecovery

26/05/2026

Shoulder pain when pressing overhead doesn’t automatically mean you need to ditch pressing and start doing band pull-aparts into oblivion.

Yet somehow that’s what a lot of rehab ends up looking like.

A bunch of exercises that feel “safe”… but have nothing to do with the thing you’re actually trying to get back to.

That’s where people miss the point.

S.A.I.D = Specific Adaptations to Imposed Demands.

Meaning your body adapts to what you repeatedly expose it to. Not what you randomly do in a rehab circuit because it looks therapeutic on Instagram.

So if your goal is to press overhead without pain, your rehab should look like a scaled version of pressing.

Not avoiding it. Not replacing it. Just adjusting the demand so you can actually tolerate it.

That’s why the incline press progression works so well, it keeps the movement specific, lets you train it without flaring things up, and gradually rebuilds capacity until overhead pressing isn’t an issue anymore.

Start where you can actually control it.
Progress the angle.
Stop overcomplicating it.

Rehab isn’t magic. It’s just specific loading done consistently.

23/05/2026

Every time a runner gets injured before a marathon, everyone wants to blame the same things.

Shoes.
Foot mechanics.
Running technique.
Weak glutes.
Whatever the current rehab buzzword is.

Meanwhile nobody wants to talk about the fact your training went from 45–60 minute runs during the week…

…to suddenly trying to survive 30km long runs every weekend because the program says you should.

One big long run isn’t automatically a problem.

But when those weekend spikes start stacking up for 4–6 weeks straight while the rest of your training stays the same?

That’s where things can start going wrong.

Stop chasing kilometres.

Start looking at total training load and time on feet.

Your long run should make sense relative to the rest of your week.

You only have to run marathon distance once.

I knocked an hour off my marathon PB and my longest run was 22km.

Build capacity. Save race day for race day.

18/05/2026

People have completely confused “exercise variation” with “sport specificity.”

Running is a unilateral sport.
That does NOT 🙅‍♂️ mean every exercise in the gym suddenly becomes “running specific” because you’re standing on one leg.

Your body does not think: “wow this kinda looks like running.”

Adaptation is driven by load, tissue stress, strength, power, muscle mass, tendon capacity, and exposure over time.

The gym should help you build qualities that running alone often doesn’t provide enough of:

Strength
Muscle
Tendon loading
Bone density
Force production

Running itself is already the MOST specific thing you can do for running performance.

You do NOT need circus exercises, wobble boards, single-leg exercises, or “functional” drills to become a better runner.

Sometimes, simple heavy training is enough.

02/11/2025

Free Classes This November Bring a Friend -

All month long, you can try any of our group classes for free. And if you’re already a member? Bring a friend, and you both get the class free — our way of saying thanks for helping us spread the word about what makes these sessions so special.

16/10/2025

Every time flexibility comes up, the same myths roll in.

Let’s start with one of the biggest — “tight muscles are weak muscles.”
Here’s the problem:
If that were true, every strong person would move like a gymnast, and every weak person would be stiff as a board… which clearly isn’t the case. Some of the most flexible people out there have very little strength, and some of the strongest are tight as hell.
Strength doesn’t dictate flexibility.
They’re influenced by different systems — neurological, structural, and mechanical.
So no, your muscle isn’t “tight” because it’s weak.

Watch, follow, and discover more trending content.

15/10/2025

Stop trying to strength-train your way out of tight hips, it’s not gonna happen.
That’s like learning more French to improve your Spanish. Wrong language, mate.
Being weak doesn’t make you tight, and being tight doesn’t mean you’re weak.
Strength work builds strength. Flexibility work builds flexibility. Simple.
Here’s a 20-minute routine that’ll actually move the needle 👇
2–3 ROUNDS
Half kneeling hamstring x 30–60 sec
Hip flexor long lunge x 30–60 sec
2 ROUNDS
Elephant walk x 20 reps
Long lunge lift-offs x 10 reps/side
1–2 ROUNDS
B-stance RDL x 10/leg
Long split squat x 10/leg (loaded or bodyweight)
1 ROUND
Passive front split x 60 sec/side
Static ➝ Dynamic ➝ Loaded ➝ End-range hold.
Build control through range and your hips will thank you later.
Follow for more no-BS mobility training that actually works.

15/10/2025

Stop trying to strength-train your way out of tight hips, it’s not gonna happen.
That’s like learning more French to improve your Spanish. Wrong language, mate.
Being weak doesn’t make you tight, and being tight doesn’t mean you’re weak.
Strength work builds strength. Flexibility work builds flexibility. Simple.
Here’s a 20-minute routine that’ll actually move the needle 👇
2–3 ROUNDS
Half kneeling hamstring x 30–60 sec
Hip flexor long lunge x 30–60 sec
2 ROUNDS
Elephant walk x 20 reps
Long lunge lift-offs x 10 reps/side
1–2 ROUNDS
B-stance RDL x 10/leg
Long split squat x 10/leg (loaded or bodyweight)
1 ROUND
Passive front split x 60 sec/side
Static ➝ Dynamic ➝ Loaded ➝ End-range hold.
Build control through range and your hips will thank you later.
Follow for more no-BS mobility training that actually works.

Watch, follow, and discover more trending content.

14/10/2025

You don’t need to balance on one leg to build “runner-specific” strength. Your body doesn’t care if it’s one leg or two, it just cares that you’re getting stronger.
The myth that only single-leg work prevents injuries is nonsense. Bilateral lifts like squats and deadlifts build the raw strength and tissue capacity that actually matter for running performance and injury prevention.
Once you’ve got a solid strength base, sure sprinkle in single-leg work for control and coordination. But don’t ditch the big lifts just because some “runfluencer” said you need to “train how you run.”
Keep it simple: get stronger → run better → hurt less.

Watch, follow, and discover more trending content.