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Shoulders feeling cranky? …HANG 😮‍💨

Hanging isn’t a magic fix, but it’s one of the simplest ways to improve shoulder mobility, decompress the spine, and get the shoulders feeling way less jammed up.

It helps open up overhead range, free up sticky tissues, and gives the lats some much-needed length too.

Start with 30–60 total seconds per day and slowly build from there.

STAY READY

#mobility #mobilitytips #ｍobilitytraining #crossfitmobility

Want a stronger snatch position? 😈✊

The snatch isn’t just a shoulder movement.

If your ankles and hips can’t do their job, your shoulders end up working overtime trying to save the position under the bar.

That’s why we always focus on the foundational stuff first.

Better movement from the ground up = smoother, stronger snatches.

Comment “ERP” if you want to build stronger positions under the bar 👇

#mobility #olylifting #strengthandmobility #mobilitytraining #mobilitywod

Want a stronger snatch position? 😈✊

The snatch isn’t just a shoulder movement.

If your ankles and hips can’t do their job, your shoulders end up working overtime trying to save the position under the bar.

That’s why we always focus on the foundational stuff first.

Better movement from the ground up = smoother, stronger snatches.

Comment “ERP” if you want to build stronger positions under the bar 👇

#mobility #olylifting #strengthandmobility #mobilitytraining #mobilitywod

Want a stronger snatch position? 😈✊

The snatch isn’t just a shoulder movement.

If your ankles and hips can’t do their job, your shoulders end up working overtime trying to save the position under the bar.

That’s why we always focus on the foundational stuff first.

Better movement from the ground up = smoother, stronger snatches.

Comment “ERP” if you want to build stronger positions under the bar 👇

#mobility #olylifting #strengthandmobility #mobilitytraining #mobilitywod

Want a stronger snatch position? 😈✊

The snatch isn’t just a shoulder movement.

If your ankles and hips can’t do their job, your shoulders end up working overtime trying to save the position under the bar.

That’s why we always focus on the foundational stuff first.

Better movement from the ground up = smoother, stronger snatches.

Comment “ERP” if you want to build stronger positions under the bar 👇

#mobility #olylifting #strengthandmobility #mobilitytraining #mobilitywod

Want a stronger snatch position? 😈✊

The snatch isn’t just a shoulder movement.

If your ankles and hips can’t do their job, your shoulders end up working overtime trying to save the position under the bar.

That’s why we always focus on the foundational stuff first.

Better movement from the ground up = smoother, stronger snatches.

Comment “ERP” if you want to build stronger positions under the bar 👇

#mobility #olylifting #strengthandmobility #mobilitytraining #mobilitywod

Want better mobility?

Stop treating it like stretching and start TRAINING it 😈✊

Real mobility gains come from:
- Challenging your ranges
- Building strength there
- Progressively overloading them over time

That’s how positions actually start to change.

Send this to the friend who still thinks mobility is just foam rolling 👉

#crossfit #weightlifting #mobilitytips #mobility #ｍobilitytraining

Does your front rack feel tight?!

Save this video & give these three stretches from @primal.mobility a try! 👀

I’ve been coaching mobility and helping athletes improve their squat for over 10 years - here’s what actually moves the needle 👇

My TOP 5 tips to improve your squat
✅ Open up your hip rotation
If your hips can’t rotate, your squat will always feel limited

✅ Improve your ankle dorsiflexion
No ankle range = no depth (or your heels pop up)

✅ Build strength in your ranges
If you can’t control it, you don’t own it

✅ Follow a progressive mobility program
Random drills won’t cut it - you need progression

✅ Spend more time in the squat position
Own the bottom instead of avoiding it

Stick with this and your squat will feel deeper, stronger, and way more controlled.

Comment ERP and we’ll hook you up with a program that actually helps your hips, ankles, and back move (and perform) better.

#weightlifting #squat #mobility #crossfit #mobilitytips

If you want a better squat, spend more time squatting 😈✊

Watching TV? Squat.
Playing with your kids? Squat.
Morning coffee? You know the drill 😅

The body adapts to the positions you spend time in.

Mobility isn’t always something you add in, sometimes it’s just how you live.

#mobility #squat #crossfit #weightlifting

Hip mobility- My favorites from last week

From @primal.mobility

#hips #mobility #train #weightlifting #lift

Here’s a lil’ PrimalWOD action for ya’ass 😈✊

The strategy here is simple:
Prime the nervous system and open up the hips/hamstrings first… then get highly active in those deeper ranges.

Calculated. Spicy. Effective AF.

If you want real results from your mobility work, you need to stop treating it like a spa day and start training it with intensity.

Challenge your ranges the same way you challenge the barbell and your body will adapt.

Drop ERP in the comments and you can try it for yourself for free!

STAY READY

#mobility #hipmobility #mobilitytraining #strengthbased

Here’s a lil’ PrimalWOD action for ya’ass 😈✊

The strategy here is simple:
Prime the nervous system and open up the hips/hamstrings first… then get highly active in those deeper ranges.

Calculated. Spicy. Effective AF.

If you want real results from your mobility work, you need to stop treating it like a spa day and start training it with intensity.

Challenge your ranges the same way you challenge the barbell and your body will adapt.

Drop ERP in the comments and you can try it for yourself for free!

STAY READY

#mobility #hipmobility #mobilitytraining #strengthbased

Here’s a lil’ PrimalWOD action for ya’ass 😈✊

The strategy here is simple:
Prime the nervous system and open up the hips/hamstrings first… then get highly active in those deeper ranges.

Calculated. Spicy. Effective AF.

If you want real results from your mobility work, you need to stop treating it like a spa day and start training it with intensity.

Challenge your ranges the same way you challenge the barbell and your body will adapt.

Drop ERP in the comments and you can try it for yourself for free!

STAY READY

#mobility #hipmobility #mobilitytraining #strengthbased

Here’s a lil’ PrimalWOD action for ya’ass 😈✊

The strategy here is simple:
Prime the nervous system and open up the hips/hamstrings first… then get highly active in those deeper ranges.

Calculated. Spicy. Effective AF.

If you want real results from your mobility work, you need to stop treating it like a spa day and start training it with intensity.

Challenge your ranges the same way you challenge the barbell and your body will adapt.

Drop ERP in the comments and you can try it for yourself for free!

STAY READY

#mobility #hipmobility #mobilitytraining #strengthbased

Here’s a lil’ PrimalWOD action for ya’ass 😈✊

The strategy here is simple:
Prime the nervous system and open up the hips/hamstrings first… then get highly active in those deeper ranges.

Calculated. Spicy. Effective AF.

If you want real results from your mobility work, you need to stop treating it like a spa day and start training it with intensity.

Challenge your ranges the same way you challenge the barbell and your body will adapt.

Drop ERP in the comments and you can try it for yourself for free!

STAY READY

#mobility #hipmobility #mobilitytraining #strengthbased

Here’s a lil’ PrimalWOD action for ya’ass 😈✊

The strategy here is simple:
Prime the nervous system and open up the hips/hamstrings first… then get highly active in those deeper ranges.

Calculated. Spicy. Effective AF.

If you want real results from your mobility work, you need to stop treating it like a spa day and start training it with intensity.

Challenge your ranges the same way you challenge the barbell and your body will adapt.

Drop ERP in the comments and you can try it for yourself for free!

STAY READY

#mobility #hipmobility #mobilitytraining #strengthbased

Awkward? Absolutely.

Effective? Even more 😈✊

These movements might look weird, but they’re solid as hell for building stronger positions and getting your body feeling way better under the bar.

Sometimes the best mobility work isn’t the prettiest 😅

Comment “ERP” if you want to train mobility with strength and intention 👇

#crossfitmobility #ｍobilitytraining #mobility #mobilitytips

Static Dorsi Hinges 😮‍💨

If your deadlift always feels stiff or sketchy off the floor, try these.

This variation lights up the hamstrings, calves, and achilles while teaching you how to hinge with way more control through the spine.

Absolute MONEY for improving that first pull off the floor and building confidence in your hinge pattern 😈✊

Save this before your next deadlift session 👇

#ｍobilitytraining #crossfitmobility #mobilitywod #mobility #mobilitytips

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

The new Movement Control cycle drops tomorrow! 😈

Most mobility programs stop at “opening range.”
We’re more interested in whether you can actually *use* it.

This phase inside The End Range Program is all about:
✅ Better squat control
✅ Stronger overhead positions
✅ Smoother hip rotation
✅ More stable ankles
✅ Cleaner movement under load

Basically… mobility that actually carries over to your training.

And no... you do NOT need to wait for the “perfect time” to start.
The program is built so you can jump in anytime and scale it to where you’re currently at.

This week inside ERP:
🔥 B-Stance Goodmornings to clean up your hinge
🔥 Full ankle control work
🔥 Hip + shoulder rotational training
🔥 Overhead-focused thoracic work
🔥 Eccentric Pigeon progressions for deep hip control

Comment “ERP” and I'll send you a 7-day free trial 👇

STAY READY 😈✊

#mobilitywod #crossfitmobility #ｍobilitytraining #PrimalWOD #crossfit

In most cases, wrist pain in the front rack isn’t actually a wrist problem 😮‍💨

If the thoracic spine, scapula, and shoulders aren’t moving well, the elbows drop, the bar rolls forward, and the wrists end up taking way more load than they should.

That’s why we focus so heavily on:
1️⃣ Shoulder External Rotation
2️⃣ Thoracic Extension
3️⃣ Scapular Mobility

Clean those up and your front rack starts feeling WAY more solid under the bar 😈✊

Athlete: @________nicole

#ｍobilitytraining #mobilitywod #mobility #crossfitmobility #mobilitytips