Resilient Performance and Wellness PLLC

Resilient Performance and Wellness PLLC Dr. Shawn Regan is a PT, strength training coach, husband and girl dad. Helping clients conquer pain, stay on the trails and in the weight room.
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Certified manual physical therapist and dry needling provider Available for online coaching.

04/25/2026

This is a full body exercise. Shoulders and triceps get worked, yes. But, remember to tighten up your core and glutes, dig your feet into the floor. Engage everything and be rigid.

Strong and connected. On it!

Share and follow this page ✔️ for strength training tips.



04/23/2026

Do these before you workout or whenever you have 5 - 10 minutes for mobility.

These drills incorporate balance, coordination, get the heart rate up a bit and are great for joint and brain health.

Do not stretch before lifting weights.

Mobilize instead.

Follow ✔️for strength and joint health tips.


04/23/2026

This page is about functional strength training, mindset, mobility, injury prevention and pain relief.

And well, Facebook has changed their algorithm again. People like me who are not posting fancy videos multiple times a day get pushed way down to the bottom of the barrel. So strange because two weeks ago I was getting a lot of views.

I am still here even if you never see my posts.

Comment 👍if you see this. I appreciate you all who learn and apply the things i post and teach about.

Here is a video of Chewy having lunch to see if I can shake up the powers that decide who gets seen and who gets crunched by influencers.

Also because Chewy is awesome. 😗

💪💪

04/21/2026

Mobility is a 🔑 part of the longevity equation.

Follow 👍👍 for exercise and pain relief tips.


04/16/2026

Knee pain can be tricky. Ia knee pain something you deal with?

A common belief is that knees should never be moved over the toes with exercise.

But we cannot always train only knees behind the toes. Why? Because in functional life our knees move forward frequently. Going down stairs is one example.

If knee pain occurs when going down the stairs, should we then completely avoid trying the exact ranges of motion that are problematic?

What we know from the research on patella tendon pain is the tendons and joint needs to be progressively loaded, aka, challenged and strengthened in the exact motions that are painful. That needs to done in a very structured way to avoid making the problem worse. An individualized prescription is important.

The video shows an exercise called toe squats. I am purposely lifting my heels and pushing my knees forward. In bodybuilding there is an exercise called sissy squats. This is a less extreme example because one of my knees does not bend as much as the other.

What I am doing is challenging that last bit of knee bend that I do possess. That way, my knee has capacity and resilience IN the bent knee position moving over my toes. 👍

So there is a purpose. Not for everyone but it is working for me. Make sure you get professional advice if you are unsure if this is right for you.

These work the quads hard in addition to balance and foot strength. Are they "steessful" on the knees? Yes. But it is a controlled stressor that i have slowly worked on. And now I have no problem going down the stairs. 👌

Your solution might be different but this example is instructive in that it challenges long held beliefs of never moving the knees over toes.

Share and follow ✔️✔️ to learn more about staying resilient.


04/15/2026

THE most feared exercise in the gym? Or the most beloved?

Deadlifts with good form and appropriate programming are one of the best exercises to make your lower back strong and resilient.

For some people I start them with ten pounds. For others who lift weights, I teach them better form with less weight so they do not get hurt.

This season i will hear lots of people say "I threw out my back" doing yard work. This happens because they go from being sedentary to doing multiple hours bending and lifting as they get the yard ready lor spring.

Prevent these injuries by staying strong and mobile consistently.

That will keep you out of the PT office and able to enjoy the activities you love.

Follow 💪 for injury prevention tips.

For my lifting nerds, this is a wide grip . Wider than conventional grip, but not as wide as sn**ch grip. Builds excellent upper back strength!


04/09/2026

Busy parents can get in a great workout in minimal time by using the old fashioned jump rope.

Put a little spring in the legs!

Follow ✔️✔️ for fitness tips.


04/08/2026

A female patient in her late 20s' said she was going to do "bis, tris and traps" at the gym. She got this program from her friend who got it online.

I have many opinions about this. In summary, i think that is not a good use of time at the gym. This is like what a high school might do, i joked with her. But also I praised her for going to the gym because she doesn't like working out.

Any thoughts?

The kettlebell clean and press provides a huge benefit for the entire body including conditioning, in much less time than isolating body parts like a

Follow ✔️ for strength training tips and rants.


04/05/2026

Computer based jobs cause a lot of pain and stiffness in modern society. Probably more than doing physical labor. Spend some time unlocking your back and shoulders to get rid of that nagging pain.

Follow ✔️✔️ for mobility and pain relief tips.


04/04/2026

Keep moving! We don't stop playing because we get old.

We get old because we stop playing.

🏃‍♀️🚴‍♀️⛹️‍♂️🏋‍♂️

03/31/2026

The system, aka inner ear needs to be trained too. Do not do this if you are a fall risk or intoxicated. 😃

Follow ✔️for wellness tips.

Share how you did in the comments 👇

03/28/2026

POP those hips. Make it snappy. All your exercises should not be slow. Train POWER too.

Follow ✔️✔️ for strength and PT tips.

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Colorado Springs, CO
80923

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+17193684488

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