Max Performance Therapy

05/21/2026

05/11/2026

Shoulder pain that flares up every time you lift? Your warmup might be the problem.

Dumbbell external rotations look right on paper. But gravity pulls down — and your rotators need resistance pulling across. There's barely any tension on the muscle. It's not doing what you think it's doing.

One cable at elbow height changes everything. Same movement, constant tension, shoulder actually prepared to train.

Small switch. Big difference for anyone dealing with chronic shoulder pain or a history of rotator cuff issues.

DM me "SHOULDER" for the full shoulder guide. 📩

05/04/2026

Your upper traps aren't the problem. They're just doing everyone else's job.

When your serratus anterior and lower traps stop firing the way they should, your upper traps take over. Every press. Every pull. Every overhead movement. And over time, that compensation shows up as neck tightness, shoulder pain, or a lift that just feels "off" no matter how much you train it.

This isn't a strength issue. It's a coordination issue — and stretching your traps won't fix it.
The real fix starts with getting your serratus and lower traps to actually activate and load properly so your shoulder moves the way it's supposed to.

If your shoulders feel stuck, your neck stays tight after lifting, or you keep hitting a wall with your pressing — this pattern is worth looking at.

DM me "TRAPS" and I'll point you in the right direction. 👇

04/29/2026

Attention Hyrox Athletes! Before you touch the ski erg again, do this test. If you fail it, every rep is loading your shoulder wrong.

The ski erg looks simple. Pull down, repeat. But if your shoulder can't achieve a clean overhead position with a braced core, you're not loading the machine — you're loading your rotator cuff.

Do this test before your next ski erg session. If you fail it, don't push through. Fix the pattern.

📌 Save this for your pre-training check. Tag your training partner.

💬 Comment SHOULDER — I'll DM you the fix.

04/27/2026

You didn't overtrain. You underprepared your joints.

Most Hyrox programs are brilliant at building your engine and completely silent on building your chassis.

Your cardiovascular fitness will be race-ready long before your tendons and joints are. That gap is where most Hyrox injuries happen.

If your knee, ankle, or hip is talking to you during prep — it's not bad luck. It's a timing and loading problem. And it's fixable.

📌 Save this for the next athlete you see training through pain "because race day is close."

💬 Comment KNEE — I'll DM you the joint prep protocol we use specifically for Hyrox athletes.

04/26/2026

3 minutes. 3 moves. Your body will feel the difference on your very first set.
Here's what we hit:

🔹 Hip Airplanes — trains single-leg stability and hip dissociation so your hips actually load properly instead of compensating through your lower back.

🔹 Half Kneeling Pull Apart — opens the thoracic spine and activates the posterior shoulder. If you sit at a desk or bench press heavy, you need this.

🔹 Reverse Nordic Curl — one of the most underused knee prehab tools out there. Builds eccentric quad strength to protect your knees under load.

💬 Comment "MOBILITY" below and I'll send you our full mobility routine — the exact protocol we use with athletes here in Orlando to keep them training pain-free year round.

04/23/2026

The one cue that changed everything...

04/21/2026

Runners with knee pain are treating the wrong body part.

Most runners go straight to icing and resting — but the pain comes back the moment they lace up again.

Here's what's actually going on:
Weak glutes shift load onto the knee. Tight calves limit ankle dorsiflexion, forcing the knee to compensate. And without single-leg control, every stride is just repeating the problem.

These 3 exercises fix the chain — not just the symptom:

✅ Step Down — builds eccentric quad control so the knee tracks properly under load

✅ Banded Fire Hydrant — activates the glute med to stabilize the hip and reduce knee valgus

✅ Forward Calf Raise — restores ankle dorsiflexion so your knee stops taking the hit

Save this so you have it before your next run. 🔖

If you've been dealing with knee pain that keeps coming back, DM me the word RUN and I'll get you booked for a free Discovery Call.

We'll find out exactly what's breaking down in your movement — and build a plan to fix it for good.

04/20/2026

If your shoulders feel tight or “off” when you lift… do this for 2 minutes before you train.

I have my clients run this before every upper body session—and most feel a difference on day one.

3 drills. No machines. Just a band + a wall:

• Band pull-aparts — 15 reps
Wake up the rear delts + mid-back. Slow reps, squeeze at the end.

• Wall slides — 10 reps
Keep arms on the wall as you go overhead. This helps open up space in the shoulder.

• Shoulder halos — 10 reps
Move around your head. Control the full range.

That’s it. 2 minutes.

Save this for your next lift.
Try it and let me know how your shoulders feel mid-session 👇

04/15/2026

Knee pain? Stop avoiding this one movement…

You’ve probably been told “don’t let your knees go over your toes.”

Sounds safe—but it’s actually keeping your knees weak.

Your knees are meant to move forward (you do it every time you walk or climb stairs).

Avoiding it just shifts stress to your hips + lower back—and your knees never build real strength.

👉 Strong, pain-free knees come from training that position, not avoiding it.
Start here:

Controlled split squats, let the knee travel forward.

Comment RUN if you’ve been dealing with knee pain 👇

Follow for more ways to train pain-free.