So I've been dealing with pain in my right shoulder for the past 3-4 months that started gradually and would slowly bother me throughout the day, during workouts, even in the middle of my sleep 😖 I did this one mobility exercise this morning for a couple minutes and just like that my shoulder felt reborn! 👼 Now its not a brand new exercise, if anything, you've probably done it before - shoulder dislocates. It's where you take some stick, bar, band on both ends with your hands in front of you then rotate your shoulders as far back as you can then return to the front. I've done it plenty of times before with a band and it certainly helps with shoulder issue- but the REAL growth comes from doing it with heavier objects 🏋️‍♀️ I did shoulder dislocates this morning with the 45 LB bar with very wide grips and it was certainly challenging and I couldn't bring it all the way back as I could with the band - but for the range I could do, after a few sets - my shoulder felt AMAZING! 🤩 Remember, the solution to pain and stiffness is GOOD mobility and GOOD mobility is NOT just the range of motion - but STRENGTH expressed over that range of motion 💪 So I recommend this workout to anyone with stiff or weak shoulders - start off with a band, work your way up to a light stick, then challenge yourself with something heavier like a bar or something with weights! 💯 Do this gradually and slow with control - it will do wonders for your shoulders. Below it a tutorial of doing shoulder dislocates. Let me know if this is helpful!

Whats up guys, I just had a long session last night with my Karate friend Denis who can do the splits in his sleep! We went over a variety of hip flexor exercises and dynamic stretches before finally getting down to working our splits. I didn't realize how much I had to work on till I started doing it - mind you, I was also exhausted from doing a hard kickboxing padwork session right before - but it was still shocking how tight parts of my hips and glutes were after years of kickboxing 🤯 Biggest takeaways so far: It seems alot of it is about playing around with the various angles of the splits and trying to strengthen different parts of the legs and hips to handle it. Also to not rush the warm up process as almost all the muscles along the leg chain will be engaged for the splits so to really space out 20 minutes to ensure a safe session 🚨 From our discussion he estimated it will be about a four month journey to full splits if training consistently 2-3x a week. So this will be a fun process to document here in this community 😁 Below is a picture with me (right), my BJJ friend (left) and Denis (guy doing the splits obviously) - also a small clip of Denis showing me how to gradually work my way to the splits. I wish I could show the part of my poor attempts at splits but unfortunately the camera died then. I will share another update soon with more content to show soon! 😊