Find your issue. Do the moves. Save this page.

These are the exact movements I give every client to start with. Pick the section that matches where you're stuck, run through the moves before your next session, and notice the difference.

🌀 Start here, everyone. Do the foam rolling first regardless of your issue. It takes 3 minutes and makes everything else work better.

🌀 Reset (Everyone)

Do these before anything else. Slow rolling, relaxed breathing. 30 to 60 seconds per side.

• Glutes Sit on the roller, roll slowly across the glute. Breathe.
• Adductors Inner thigh on the roller, support with hands, roll slowly.
• Lats Lie on your side, roller under the lat, continue breathing normally.

🔙 Back & Hips

For lifters who feel their back taking over, getting stiff, or flaring during sessions. Or hips that feel blocked, tight, or restricted in squats and hinges.

• 3/4 Sidelying Restores rotation between the ribcage and pelvis. 8 reps.
• Sidelying Stepover Decompresses the pelvis and gives it more room to move. 8 reps per side.
• Kettlebell Arm Bar Roll Teaches the hip, spine, and pelvis to rotate individually instead of moving as one stiff block. 5 reps per side.
• Hooklying Cross Connect Restores the way your body absorbs force from the ground up. Done in a position where gravity is not compressing the spine, so the body can actually reset. 5 reps per side.
• Feet Elevated Hooklying 120° Supinated Reach Same as above, but this one also reduces anterior pelvic tilt. That is the forward tipping of the pelvis that most people have without knowing it. 5 reps.

💪 Shoulder

For lifters who feel restricted overhead, pressing, or rotating through the upper body.