HMJ Fitness

HMJ Fitness Mobility and movement coach based from my private gym in Lindfield, West Sussex. https://www.youtube.com/

https://hmjfitness.co.uk/

03/06/2026

Controlled Articular Rotations can feel very different depending on the position you’re in. Sometimes the CAR will look or feel smaller — and that’s completely fine. Range isn’t the goal in every position; control is.

When you change positions, you change the demand on the joint. Gravity, stability, and muscle involvement all shift, so the same joint has to organise itself differently in space. You may also notice that certain positions feel better, while others reveal compensations or limitations.

That variation is what constantly challenges the system.

By taking a joint through CARs in different positions, you’re building awareness, control, and the ability to own movement in multiple contexts — not just the same position all the time.

15/04/2026

Exploring some Oscillating Isometric muscle actions (OIMAs) for Hamstring.

All your tissues naturally vibrate and oscillate when you move.
They don’t just take force — they absorb it, manage it, and release it.

When force goes through your body,
your tissues use oscillation to dissipate energy.

Every tissue has its own natural frequency
— a rate where it handles force best.

Reactive strength starts with connective tissue.

Good quality connective tissue consists of the following:

• Organisation
• Stiffness (spring)
• Ability to absorb & release force
• Managing energy + heat

Connective tissue adapts to load
by changing how it oscillates.

Two types:

• Free oscillation – internal
• Forced oscillation – external (training drives this)

We are training the ability to:

• Accelerate force
• Decelerate force
• Handle force safely

That means your body is constantly:
👉 absorbing force
👉 then reproducing force
👉 over and over

Each force creates a disturbance which our tissue must catch and control. Like hundreds of mini shock absorptions in one set.


21/03/2026

I’ve been exploring some hip‑extension setups recently, and this one really clicked for me. It locks the spine into extension, cuts out any sneaky compensations from the spine, and forces all the focus into that extended hip.

You do need a good amount of knee flexion here, and yes… I caught a little quad cramp on the opposite leg 😂
But honestly, cramps aren’t something to shy away from — they usually just mean untrained tissue. As awful as they feel, they’re worth chasing.

Videos shown:
1️⃣ PAILs & RAILs
2️⃣ Passive Range Holds
3️⃣ Lift‑offs


18/03/2026

External Rotation Training for the Shoulder 👇

P/RAILs start to open new ranges of motion and build strength in those newly acquired positions. But that’s just step one.

Next, make it intelligent: learn to move one bone relative to another with control.

Here’s how it progresses:

▪️ PRH (Passive Range Hold)
Own the new range. Move into it, remove passive support, and hold. Aim for up to 30 seconds. When you fail, do it with control—slow, disciplined eccentrics only.

▪️ PRLO (Passive Range Lift-Offs)
Actively lift away from support near your end range. Isometric contraction is key—this is where active control starts to build.

▪️ Hovers (Dynamic PRLO)
Lift off, explore your available range, then eccentrically control the way back. Think smooth arcs.

▪️ ERRT (End Range Rotational Training)
Add circles. More complex, more neurological demand. Reserved for joints like the hips and shoulder (GH joint).
- I haven’t shown these in the clips.

▪️ Eccentrics
Slow, controlled lengthening builds resilience and helps expand usable range.

Stack these correctly, and passive range becomes usable, controllable motion.

05/03/2026

Shoulder extension training — the FRC way.

Deep ➝ Superficial
Internal ➝ External

Starting by priming the shoulder capsule with Internal Rotation PAILs/RAILs, then moving onto superficial tissues with Shoulder Extension PAILs/RAILs.

CARs added throughout — both loaded and unloaded.

Then moving into some speed work: catches, overspeed eccentrics, and the whirly bird.

Finishing with tricep dips to failure 😨

Functional Range Conditioning isn’t based on rules — it’s based on principles. By following these principles you can be very specific about where you apply work, focusing on training specific joint motions and selecting exercises based on those motions rather than just throwing exercises at the wall and seeing what sticks.

This way you eliminate a lot of unnecessary volume and wasted time.

26/10/2025

🔬 Understanding Functional Movement: The Importance of Joint Health

Traditional exercise models often focus on what movements we perform — squats, presses, pulls — but not how the body’s internal systems function to create those movements.

In Functional Range Conditioning (FRC), we take an inside-out approach. Before thinking about strength or mobility in large patterns, we assess the joint capsule itself — the foundation of movement.

If a joint capsule lacks space or rotational capacity, our priority becomes restoring that function. We use controlled intensity and specific, progressive inputs to regain capsular space and improve joint rotation.

Here’s the key principle:
➡️ Rotation precedes linear movement in all joints (except for the spine).

A joint that cannot rotate is not a healthy, functional joint — no matter how strong it appears externally.

By improving joint rotation, we enhance overall movement capacity, reduce compensations, and build resilience throughout the system.

Shoulder rotation class with

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Brookway
Lindfield
RH162BP

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07496459773

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