Range Of Strength
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Unconventional Methods for Strength & Flexibility.
27/09/2026
I debated doing my workout today but tbh the weight room is where I’ve handled a lot of grief and loss in my life, so it feels like the place I need to be.
I lost my father when I was 10. We didn’t have much of a relationship, but losing him at that age was still hard.
Tom came into my life and adopted me, fully accepting the responsibility of raising me with open arms. He took me camping and fishing and to blockbuster video every weekend he could.
He put me in sports and taught me discipline, responsibility, and how to take ownership of my life as a young man.
A lot of who I am was shaped by those years.
Thank you for everything you gave me and
everything you provided for our family.
You’ll be missed be remembered through all the great stories and memories from the upbringing you gave us.
Love you.
Seated good mornings might look advanced, but they’re one of the best ways to lay the groundwork for lower body strength and flexibility.
Sitting significantly reduces the demands on your hamstrings, allowing you to work into deeper hip flexion while building strength through that range.
Opening clip borrowed from ShenZhen Weightlifting
Need help piecing it all together yourself? 👇🏼
Programs & Coaching are on the training app membership.
17/09/2026
The range on the old school split sn**ch deserves more attention than it gets. 😮💨
13/09/2026
The Standing Pancake is a great target when working towards the elusive Pancake Splits.
Initially, many will encounter difficulties progressing from the floor and require focusing on positions that effectively assist in loading the stretch.
10/09/2026
Exploring the world of gymnastics got me out of a tough time.
Now I’m in my 40s and I still want strength and muscle, but I also want new skills, better movement and more things to work towards.
I started down this path looking for a way to keep training.
What I found was a completely different way to think about what being strong could look like.
Shoutout Christopher Sommer for getting me hooked many years ago.
09/09/2026
REAL injury prevention?
Gradually exposing yourself to vulnerable positions, preparing for when they occur.
Everyone wants a strong, extended back like a weightlifter but no one trains the spine the way they do.
This clip from Jianping Ma is a great example of it.
By deliberately shortening the ROM of the hyperextension, the emphasis shifts more to end range spinal extension.
Start with what you can access then load the s**t out of it when you’ve earned the right to.
If you want a back that can move into extension, at some point you have to train it harder.
Comment “BEND” and I’ll send you a full breakdown you can use to start building this kind of back mobility.
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