Mindset Fitness

If your joints hurt when you exercise you might think you need to stop training — but these five stretches could be the missing piece to pain free movement

Joint pain during exercise is often a mobility problem, not a reason to stop moving. Here are five stretches that target the restrictions causing that pain, each with a modification:

1. Tiger pose
Modification — side lying quad stretch

2. Hip circles
Modification — standing hip rotations

3. Camel stretch
Modification — kneeling half camel

4. Puppy pose
Modification — child’s pose

5. Deep squat and hold
Modification — low seated press out, lean forward and drive your knees out

Do these consistently before training and your joints will have the range of motion they need to move without pain.

Save this and try it before your next session.

Day 10 Knees
Heel Slides: 3 sets x 12 per side.
Seated Knee Extensions: 3 sets x 10 per side.
Kneeling Rock Back: 3 sets x 30 sec. From hands and knees, sit hips back toward the heels.

Most people are afraid to hurt their back deadlifting — but proper setup eliminates that fear

The deadlift is not a dangerous exercise. A poorly set up deadlift is. Follow these five steps and you will pull with confidence every single time:

Step 1 — Place your feet halfway under the bar
The bar should be over your mid foot, not at your toes and not touching your shins yet

Step 2 — Stand tall and bend your knees until your shins touch the bar
Do not move the bar, let your shins come to it and stay there

Step 3 — Drive your hips back and fold forward until your hands reach the bar
Hinge at the hips, do not squat down to grab it

Step 4 — Squeeze your shoulder blades together and slowly lower your hips until your armpits are in line with the bar
This is what creates full body tension and protects your lower back

Step 5 — Stay completely tight and drive your feet through the floor
Do not think about pulling the bar up — think about pushing the ground away

Master the setup and the lift takes care of itself.

Save this before your next deadlift session.

Day 9 hips

90/90 rotations 3x10 each side
Over/ unders 5x each direction
Fire hydrant to donkey kick 3x8 each

Tight hamstrings might not actually be a hamstring problem — and stretching them more could be making things worse

If you have been stretching your hamstrings for months without relief, the real cause might be coming from the front of your hips, not the back of your legs.

When you have an anterior pelvic tilt your hips sit forward, which puts your hamstrings in a constantly lengthened position. That is what makes them feel tight all the time. Stretching a muscle that is already in a lengthened position will never fix the problem. You need to address the tilt itself.

Here is a four step approach to fix it:

1. Tension planks
Get into a plank and squeeze your fists, abs, glutes, and quads as hard as you can for 10 to 15 seconds.
3 sets of 10 to 15 seconds. This builds the core tension needed to bring the pelvis into a better position.

2. Half kneeling hip flexor stretch
Come into a half kneeling position and tilt your pelvis under until you feel a stretch in the front of the leg. Hold for 30 seconds and switch.
2 sets of 30 seconds each side. Tight hip flexors are a primary driver of anterior pelvic tilt.

3. Banded hamstring curls
Tie a band to a post and loop the other end around your heel, lying face down. Curl your heel toward your glutes and lower all the way back to the ground.
3 sets of 8 to 10 reps each leg. This strengthens the hamstrings in a shortened position which is exactly what they need.

4. Kickstand RDL
Feet under your hips, shift all your weight into one leg with the other foot back on the toe. Hinge from the hips until you feel a stretch in the hamstring and drive back up.
3 sets of 8 to 10 reps each leg.

Stop stretching and start fixing the root cause.

Save this and share it with someone who has been dealing with tight hamstrings for years.

Ankle Circles: 3 sets x 12 each direction, per side.
Achilles Opener: 3 sets x 12 per side.
NEW: Ankle Rocks (weight-bearing) 2 sets x 10-12 per side. Knee tracks over the 2nd-3rd toe, heel stays down.

Most people blame back pain on a weak back — but stronger glutes can take a significant amount of stress off your lower back

When your glutes are not strong enough to do their job your lower back compensates and over time that compensation becomes pain. Here are four exercises to directly strengthen your glutes and give your lower back the relief it needs, each with a modification:

1. Deficit step back lunge
Step back into a lunge from an elevated surface, increasing the range of motion and glute demand beyond a standard lunge.
Modification — split squat with support, perform a static split squat holding onto a wall or post for balance

2. Kickstand RDL
Hinge forward on one leg with your back foot lightly touching the ground for support, loading the glute and hamstring of the front leg through a full range of motion.
Modification — supported kickstand RDL, perform the same movement holding onto a support for balance

3. Single leg glute bridge
On your back with one heel on the ground, drive your hips up by squeezing the glute and lower back down with control.
Modification — standard glute bridge with both feet on the ground

4. Banded fire hydrants
On all fours with a band above your knees, lift one knee out to the side against the resistance of the band and lower back down.
Modification — fire hydrants without the band, same movement with bodyweight only

Strengthen your glutes and your lower back will finally get the relief it has been asking for.

Save this and add it to your routine a few times a week.

Chin Tucks: 2 sets x 10. Draw the chin straight back, no tilting up or down.
Neck Rotation: 2 sets x 5 per side, hold 3 sec. Turn to look over the shoulder, keep it slow.

Your training should match your goal — here is the exact blueprint for four of the most common ones

Most people train without knowing if their approach actually matches what they are trying to achieve. Here is the breakdown:

Muscle size
Weight — 60 to 80% of your one rep max
Exercises — compound and isolation movements
Focus — increasing volume, only go to failure with good technique
Nutrition — enough protein, slight calorie surplus

Strength
Weight — 80 to 95% of your one rep max
Exercises — compound movements
Focus — increasing weight with good technique only
Nutrition — enough protein, maintenance calories or slight surplus

Muscle endurance
Weight — 40 to 60% of your one rep max
Exercises — high rep sets with minimal rest
Focus — good technique throughout
Nutrition — enough protein and plenty of carbs to fuel your sessions

Power
Weight — 30 to 70% of your one rep max
Exercises — explosive compound movements
Focus — moving fast with maximal intent, good technique only
Nutrition — plenty of carbs for energy and enough protein to recover

Save this and make sure your training actually matches your goal.