Cavio

A lot of muscles tighten up not because they’re “too tight,” but because they’re too weak and trying to protect the area.
That’s why you keep stretching them over and over… yet nothing really changes.

These 4 exercises help strengthen the hip flexors in both the shortened and lengthened positions, building strength through the full range of motion instead of just chasing temporary relief.

Add these 4 exercises into your daily routine and focus on slow, controlled reps and quality movement.

Want me to coach you through these positions properly?
Join my Repair & Core session every Saturday at Katameya Residence.

Book your spot through the HITCLAN app.

You’re not stuck. You’re just training wrong.

If every run feels the same,
you’re missing the whole point of training.

Easy days. Hard days. Fast days.
They all exist for a reason.

Stop guessing. Start structuring.

Which one are you missing?

Lately I’ve been integrating overcoming isometrics a lot into my training putting myself into weak positions and attacking them with force, not movement.

Its safer because Less motion = more control.

Overcoming isometrics isn’t just “holding a position”… it’s trying to produce force against something that won’t move and that’s where the magic happens. You build pure force output, sharpen neural drive, and teach your body exactly what should be working.

Before training (main focus):
This is where they shine the most.
You use them to prime the system wake up weak links and tell your body exactly what needs to fire before you load it.

If your glutes don’t kick in → you fix it here.
If your adductors are lagging → you fix it here.
If your core isn’t stabilizing → you fix it here.

Instead of going into your session hoping things connect… you go in already switched on.
That means better positions, cleaner movement, and more efficient force transfer from the first rep.

why overcome isometrics?
When something’s been off or painful, your body disconnects.
These help rebuild that brain-to-muscle connection

Simple protocol:
• Start with 20% effort and gradually build up as you feel more comfortable
• Begin with easier positions you can control → then progress into more demanding angles
• 20–45 sec holds @ ~70–90% effort
• 2–4 sets per position
• Or 5–10 sec max efforts × 5–10 reps
• Full rest between efforts

One of the most stubborn, nagging injuries athletes deal with is groin and lower back pain especially when you’re stacking a lot of running on top of heavy squatting patterns.

These drills target both sides of the problem helping you build length through the glutes while strengthening the adductors and hip flexors, creating better balance and support around the hips and pelvis.

My go-to protocol is simple and effective:
Hold each position for 20–45 seconds at around 7/10 intensity,
or perform 7–10 slow, controlled reps.

Aim for 4 sets, with 1 minute rest between each set.

Results are rented, rent is due daily.

Good one from this week’s threshold sesh:
5 sets of
1200m run +15
Rest 1 min
400m run -20
Rest 2:30

Intention:

* Less drop in later runs
* Race pace feels controlled
* Faster recovery during rest
* More stable HR during race pace

68 days ago, I couldn’t extend, flex, or even bend my spine.
An injury that didn’t just shut me down physically it hit hard mentally too.

There were days filled with doubt. Dark thoughts.
Questioning everything… even whether I should keep competing in CrossFit at all.
And if I did come back would I ever be the same?

I’m used to spending 3 hours a day, 5 days a week training.
But during that period, those same hours were spent battling my own mind instead of building my body.

This isn’t a post about weights lifted or times achieved.
It’s about the rehab. The patience. The conversations no one hears the ones you have with yourself when you’re at your lowest.

Today, I’m back at 80%.
100% is loading🙌🏼.

The work doesn’t pause.
The grind doesn’t negotiate.
We keep going.