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10/27/2026

Deadlift Prep: Spine Flexion 1/3,

I don’t ever film my own workouts because the gym is always so busy when I train, but we’re trying some new stuff for Youtube and figuring it out as we go. 🙃

Lower back pain/ injuries is the most common issue from deadlifting. Deadlifts are a hip exercise and you’re supposed to use your glutes/hamstrings. If you struggle with hip function and/or recruiting your glutes, then the spine has to take the excess load.

A portion of your internal training preparing for deadlifting should be geared towards lengthening spine flexion because this is usually where things go wrong. Building range, strength and resiliency in flexion is your best hedge against injury while simultaneously making tissue that you otherwise wouldn’t train stronger, which will carry over to other lifts.

The loaded spine stretch we did was a variation of a Jefferson Curl, geared towards achieving full compression (spine/hip flexion, with the goal being for your chest to touch your knees).

You could do any type of Jefferson Curl or other spine flexion length-focused exercise, I am currently doing this variation to make myself mobile enough to pike press handstand; basically killing two birds with one stone and will cycle out for another variation when progress stalls.

You can find the whole breakdown on the
BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/27/2026

Hip Training: Shortening Tissue 3/3,

Most hip mobility routines are focused around passive stretching and squeezing their glutes through either abduction or extension (think about a typical glute warm up).

Of course those have merit but shortening our hips rotators is something that rarely gets attention, especially loaded.

After training at-length to expanded active range of motion and to-length to reinforce the range of motion, training tissue in the shortened position would make sense to finish with.

This side lying axial hip rotation is one way to do it. All we did here was put an ankle weight on and externally rotate against that added load. You should feel your inner thigh contracting/shortening to lift the ankle.

Compensations with this kind of thing is the knee wanting to drift away from the floor. This is your body trying to adduct the hip, rather than external rotate. You might also feel your knee wanting to extend or bend, this is another way your body is looking for the path of least resistance, by improving your leverage, which we want to avoid.

You can find the whole breakdown on the BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/27/2026

Hip Training: Eccentrics to Length 2/3,

After isometrics at the end range of motion, it makes sense to move into eccentric loading external rotation of the hip to “fill in” the space; we opened space and are now reinforcing it.

This could be done a few different ways, for this workout we decided to rig up a set up on a cable tower. For this we have ourselves positioned where the pully is providing resistance on lateral hip tissue into external rotation. Starting at the bottom of the range of motion, internally rotated, we want to feel the outer hip contract to maintain that position. From here we want to keep tension on that outer hip tissue and use it to resist the pull of the cable. That outer hip tissue is now being trained “to-length”, which is all eccentric loading is, basically going from the shortened position to the lengthened position.

Maintaining anterior pelvic tilt and a fixed spine will give you higher quality hip engagement. We did one set here till his hip was smoked, while using a load that allowed him to maintain time under tension for over two minutes to get as deep into his hip as we can.

You can find the whole breakdown on the BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/26/2026

Hip Training: Isometrics 1/3,

When it comes to training or warming up our hips, we usually see people opt for passively stretching them. This totally has its place in a program, but there is so much more to our hips than only passive stretching, especially outside of the basic few positions that’s usually done. Our hips are so dynamic being a ball and socket joint and we typically ignore huge components of them.

This is why people who stretch routinely often still feel like they need to stretch more. They aren’t tight, they’re weak. The weakness their body senses is what’s producing the “tight” sensation.

The solution is to not only expose our hips to more variety of positions, but to focus on progressively overloading them to develop strength just like we would with squats, deadlifts, you name it.

One tool we have are PAILs/RAILs (Progressive/Regressive Angular Isometric Loading), in a base position that we call the “Bear Sit”, basically external rotation in abduction. PAILs/RAILs are end range isometric contractions geared towards expanding active range of motion and strengthening the absolute end range of motion. This is done in a three-step process, regardless of which joint in the body it is done to; passive stretch, isometrically contracting the lengthened tissue (in this case would be the adductor/inner thigh, the PAIL), then the the shortened tissue, the glutes, when we RAIL. PAILs/RAILs are labeled as training “at-length”, in the fully stretched position.

Training external rotation and the adductors gives us quite a bit of movement freedom that’ll carry over to other training. It’s also usually an under-trained area for most people, making it some of the lowest hanging fruit to see improvement in.

You can find the whole breakdown on the BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/26/2026

What even is posture?

Posture is a word that gets thrown around both inside and outside of the gym and usually gets used in the context of someone having either “good” or “bad” posture.

“Bad” posture is usually seen as being slouched, head hinged forwards, thoracic spine rounded, shoulder blades protracted.
“Good” posture is usually seen as sitting upright, chin tucked, spine extended.

Cervical and thoracic spine flexion and scapula protraction are normal functions of these joints and are not inherently bad, just like how extension and scapula retraction are not inherently good, they’re just orientations that bones can move into. Visually, extension and sitting upright is more appealing so we associate that with it being better and vice versa.

So what even is posture?

Posture in this context is defined as, “the position in which someone holds their body when standing or sitting”. But what makes one posture bad and one good? Why is one wrong and one is right? The answer is neither.

“Bad posture” is the posture you cannot get out of. The reason we associate the slouched position as worse than sitting upright is because our lifestyles promote that positioning, so we inherently spend more time like that, which our bodies adapt to. The longer we do this, the harder it is to move out of this position and eventually you turn into the old man/woman with a hunchback.

If we had spent our entire lives in “good posture”, being upright and extended at the spine, and we adapted to that position and couldn’t slouch ever, would that be bad posture too.

You can find the whole rant where I break this down further and explain the solutions on the BodyBUILDING, not BodyBreaking Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/26/2026

Shoulder “Warm-Ups”: Reinforcing ROM 3/3,

We explored/primed the full range of motion, then worked to expand it. Next we would want to “fill in” the space, or strengthen/reinforce it.

We decided to do this in a sleeper stretch position, the same base position we can do PAILs/RAILs in as well. This set up basically promotes the cable to pull ourselves from external rotation, to internal rotation, so we can train the back of our shoulder to-length.

We did this set for almost 3 minutes with continuous tension (co-contracting both your bicep and tricep to irradiate tension) with the goal being to target the deepest connective tissue in the shoulder capsule.

The dumbbell we placed there similar to a door stopper to prevent the elbow/ upper arm from drifting, it not entirely necessary but it helps.

This can be done on your back as well to train internal rotation within abduction, in addition to adduction like you see here.

You can find the whole breakdown on the BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/25/2026

Shoulder “Warm-Ups”: Expanding ROM 2/3,

After exploring and priming the full outer most range of motion, it would make sense to then do something geared towards expanding a particular range.

For this we did PAILs/RAILs for external rotation, progressive/regressive angular isometric loading, with a TRX strap. This is just isometric contractions at end range of motion and can be done in a few different set ups, but this one can be altered to train multiple degrees of ER to prime the end range.

As with all PAILs/RAILs, we have a three part process: passive stretch for 2 minutes, 1 minute contracting the stretched tissue (the pec/front delt in this case) then 30 seconds of contracting the shortened tissue (the rear delt/backside shoulder capsule in this case).

We then did axial shoulder CARs (CARs on one axis versus global CARs where we explore the full outer range of motion to reinforce or “save the work”, basically using our new range so we don’t lose it.

You can find the whole breakdown on the BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/25/2026

Shoulder “Warm-Ups”: Full ROM 1/3,

A proper shoulder warm-up at minimum should involve exploring full range of motion to prime movement coordination and capsule tissue.

An option for this is a variation of shoulder CARs, controlled articular rotations, where we emphasized the outer most range of motion. This variation is usually called a “swimmer shoulder CAR” for obvious reasons, but the prone base position allows for restricted movement at the cervical, thoracic and lumbar spine. During standard shoulder CARs, we often see the spine contorting as a form of compensation. The swimmer variation is also more time efficient since you can do both arms at once.

Irradiating tension is another thing people tend to gloss over because more often than not, they blow through their warm up as quickly as they can so they can go lift weights.

Being deliberate in irradiating tension is how you are going to recruit deeper and more tissue so you are better prepared for whatever resistance training is following.

You can find the whole breakdown on the BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/25/2026

Let me make you $,

Skool has officially implemented an affiliate program that allows members of the community to invite other people to the group and receive 40% of their monthly payment.

The BodyBUILDING, not BodyBreaking community costs $25month, so with every referral you would receive $10/month, having three friends join would give you full access for effectively no cost. Sign up as many people as you want and you just made yourself a passive stream of income by leveraging my labor.

If you’ve been following me for any amount of time, you know I breathe for this stuff. Use my passion and dedication to popularizing this training approach to benefit both whoever you invite physically and yourself monetarily.

We’ve been doing Skool for nearly three months, each week adding new content with no end in sight. We have 14 programs, both joint and movement specific, an exercise library with over 200 movement options paired with detailed explanations, a bunch of rant and whiteboard videos elaborating on how/why we do things and a discussion board where you get to pick my brain about whatever you want.

You can join the group on a 7 day free trial and get more information through the link in my bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



10/24/2026

Spine Stuff: CARs 4/4,

Spine CARs, controlled articular rotations, is a practice where we explored the entire outer ranges of motion that our spine has: flexion, extension, rotation and lateral flexion.

I don’t often teach these nowadays because they usually get so butchered with hip/pelvic compensations and most people don’t know how to flex their spine enough to take advantage of it, but they’re awesome if you can effectively do them.

These can be done at different intensity levels by altering how much tension we are irradiating and depending on what our goal is. Learning to contract tissue in the shortened position while moving into these ranges of motion is crucial for ensuring you are getting as much as you can from the drill.

Keeping your abdomen relaxed with little to no irradiation is okay for a daily maintenance movement practice, but for a training session we want a high level of MVC, maximum voluntary contraction.

You can find the whole breakdown on the BodyBUILDING, not BodyBreaking Youtube channel, and more internal training tools in our Skool community, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



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