Arms & Wrists
Elbow, forearm, and wrist mobility for grip and upper extremity health
Mobility Exercises
Wrist Flexion/Extension
Active wrist flexion and extension drill for forearm mobility and desk-worker relief.
Active wrist flexion and extension drill for forearm mobility and desk-worker relief.
Wrist CARs
Wrist controlled articular rotations for joint health and full range-of-motion maintenance.
Wrist controlled articular rotations for joint health and full range-of-motion maintenance.
Banded Elbow Extension
Banded elbow extension mobilization for overhead and front rack position improvement.
Banded elbow extension mobilization for overhead and front rack position improvement.
Banded Wrist Distraction
Banded wrist distraction for wrist and forearm mobility in front rack and pressing positions.
Banded wrist distraction for wrist and forearm mobility in front rack and pressing positions.
Classic Triceps & Lat Stretch
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Wall-assisted triceps and lat stretch for overhead and front rack position improvement.
Banded Elbow Distraction
Banded elbow joint distraction for press and front rack position improvement.
Banded elbow joint distraction for press and front rack position improvement.
Overhead Distraction with External Rotation Bias
Banded overhead distraction with external rotation for overhead and front rack position mobility.
Banded overhead distraction with external rotation for overhead and front rack position mobility.
Elbow Flexion and Extension Fault Prescriptions
Lacrosse ball and band techniques to resolve elbow flexion and extension restrictions for front rack positions.
Lacrosse ball and band techniques to resolve elbow flexion and extension restrictions for front rack positions.
Strength & Conditioning
Bench Press
The barbell bench press builds pressing strength through the chest, shoulders, and triceps. Setup, coaching cues, and progressions.
The barbell bench press builds pressing strength through the chest, shoulders, and triceps. Setup, coaching cues, and progressions.
Fighter Pull-Up Program
A structured pull-up program using a laddering approach to build pull-up volume and strength over several weeks.
A structured pull-up program using a laddering approach to build pull-up volume and strength over several weeks.
100 Pushups Program
A progressive program to build up to 100 consecutive pushups through structured volume increases over 6 weeks.
A progressive program to build up to 100 consecutive pushups through structured volume increases over 6 weeks.
Pull-Ups
The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from beginner to advanced.
The pull-up builds upper back, lat, and arm strength. Setup, coaching cues, and progressions from beginner to advanced.
Recovery & Restoration
Forearm Smash Mobilizations
Lacrosse ball mobilization for the forearm flexors and extensors. Improves press, overhead, and front rack positions.
Lacrosse ball mobilization for the forearm flexors and extensors. Improves press, overhead, and front rack positions.
Wrist Tack and Spin
Lacrosse ball tack-and-spin mobilization for the wrist and forearm. Improves press, front rack, and overhead positions.
Lacrosse ball tack-and-spin mobilization for the wrist and forearm. Improves press, front rack, and overhead positions.
Shoulder Rotator Smash & Floss
Lacrosse ball mobilization for the shoulder rotator cuff and posterior deltoid. Improves hanging, front rack, and pressing positions.
Lacrosse ball mobilization for the shoulder rotator cuff and posterior deltoid. Improves hanging, front rack, and pressing positions.
Triceps Extension Smash
Squat rack mobilization for the triceps and posterior arm. Improves overhead, front rack, and pressing positions.
Squat rack mobilization for the triceps and posterior arm. Improves overhead, front rack, and pressing positions.
Pain Prescriptions
Wrist Pain (Carpal Tunnel)
A multi-step protocol for managing wrist pain and carpal tunnel symptoms through soft tissue work, nerve glides, and strengthening.
A multi-step protocol for managing wrist pain and carpal tunnel symptoms through soft tissue work, nerve glides, and strengthening.