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Welcome to The Range Expansion Method! ⚡
You’ve just entered a powerful space dedicated to building a stronger, more mobile, pain-free body - while staying connected to a tribe that moves, grows, and levels up together. This is a space for action-takers who value long-term health, movement freedom, and living with intention. Whether you're an athlete, lifter, mover, or someone who just wants to feel better in their body - you’re in the right place! Here's how to get started👇 1️⃣ INTRODUCTIONS CHANNEL - Start by introducing yourself! Share a little bit about: ✅ Who you are ✅ Your background (training, work, life - anything you’d like to share) ✅ Where you're based ✅ What you're working on this year with your strength, mobility, or overall health goals (Bonus points for a short video intro!) 2️⃣ RESOURCES CHANNEL - Here you’ll find access to key guides, program links, and anything else you need to start moving and training with intention. 3️⃣ ANNOUNCEMENTS CHANNEL - Keep this locked in. All key updates, training prompts, and challenges will drop here first. 4️⃣ COMMUNITY CHANNEL - This is where we connect, collaborate, and level up together! Whether you’re here to move better, feel stronger, or just reconnect with your body - we’re stoked to have you here. This space is for all of us! Drop a ⚡️ below to let us know you’re here and ready to expand your RANGE! Let’s get it!
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Book in your FREE 30min Mobility Evaluation Call here
Sick of feeling stiff, sore, or like your body’s already past its prime? This is your wake-up call. If you're after generic advice, Google’s free. If you’re serious and want a transformation that lasts a lifetime (literally) then book a free training Audit Call and build a body that's harder to break 👇 https://calendly.com/s-goses/30min
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Horse Stance Holds 🐎
Who’s spent any time in a horse stance before? The first baseline we are aiming for is a 2-minute hold in the 3-step horse stance. Don’t let it fool you… this position has a way of exposing weak links very quickly. Your adductors will definitely let you know they’re working! 😅 If your goal is to improve your side splits, build stronger hips, or simply become more resilient, this is one of the best foundational positions you can train. Throughout the week I’ll be sharing a few different variations and drills to help you get more comfortable (and stronger) in this position. The horse stance has been used for centuries in martial arts including Shaolin Kung Fu, Karate, Taekwondo, and Capoeira to develop strength, stability, and power from the ground up. Why train it? • Build deep hip strength and stability • Improve hip mobility and flexibility • Strengthen the adductors and surrounding tendons • Develop a stronger base for athletic performance and martial arts • Improve spinal stability and postural control • Counteract the effects of prolonged sitting Personally, I use the horse stance to keep my hips healthy, maintain strength through deep ranges of motion, and build lower-body capacity that transfers into everything else I do. Whether you’re chasing side splits, lifting heavier, practising martial arts, or just want a body that moves well for life, this is a position worth mastering. Post your attempts in the comments below!👇
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7-Day Horse Stance Challenge
Alright team… who’s keen? 👀 For the next 7 days, I’m challenging myself to hold a Horse Stance for 2 minutes every day, and I’d love for you to join me. The challenge is simple: Accumulate 2 minutes in a Horse Stance each day (or longer if you’re feeling ambitious) Over the next week, I’ll also be sharing a few different variations and progressions so you can keep building your Wide Stance Ability. The Horse Stance is one of the most underrated positions for developing strong, mobile hips. Stick with it and you’ll start building: ⚡ Stronger hips and adductors ⚡ Better mobility and flexibility ⚡ Postural strength and endurance ⚡ Mental toughness and resilience ⚡ More confidence in deep, wide stance positions It’s also one of my favourite ways to improve the foundation for movements like the pancake and eventually the side splits. One thing you’ll quickly realise… The first 30-60 seconds will challenge your legs. Everything after that starts challenging your mind. 😂 Don’t underestimate this position. It’s been used in martial arts and strength training for generations because it simply works. Your challenge: Hit 2 minutes today and comment below once you’ve done it. Bonus points if you post a photo or video so we can cheer you on! 🔥
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