GetChimpy

👇 Comment “SHOULDER” and we’ll send you a free class that shows you how to train this properly from the ground up.

Most people try to improve their shoulders by randomly moving them through space.

A few band drills here.
Some stretches there.
A little strength work… but only in partial ranges.

The problem?
That’s not how the shoulder is built to work.

The shoulder is a system.
The humerus and scapula have to move well together, through rotation, control, and progressively loaded ranges.

That’s why we prioritize:
• Shoulder rotation
• Scapular movement and control
• Isometrics and end-range strength
• Gradual progression, not random motion

When you train the joint the way it’s designed to move, everything else starts to click.

Presses feel smoother.
Hangs feel stronger.
Handstands stop feeling like a fight.

Strong joints make every pattern easier because every pattern uses joints 💀

Surgery update.

I underwent right ankle surgery to address a few long-standing limitations: resection of an anterior-lateral talar osteophyte causing anterior ankle impingement, along with removal of a medial posterior subtalar fibrous coalition I was born with that had been limiting joint motion for years. Both were done to restore ankle biomechanics and improve dorsiflexion and subtalar mobility.

The way I look at it, I got a new ankle capsule for Christmas 🎅🏼🦶🏼

I’m currently a few days post-op and in a non–weight-bearing phase. For someone like me, that part feels endless, but I know it’s necessary to allow proper healing and to avoid re-bridging of the coalition (that would be sh*tty).

A helpful reframe for me has been seeing this phase as protecting the investment of the surgery, not delaying progress.

Huge thank you to Dr. Schon and the staff at Mercy Hospital. They were excellent and made the whole experience a really positive one.

And an even bigger thank you to my incredible wife for taking care of me plus Mia for being a very dedicated little nurse 🐾

Even this early, I’ve started incorporating low-level manual inputs and isometrics to guide healing and begin restoring length and load tolerance where appropriate. I’m also using a NMES device to try and preserve muscle mass. Nothing aggressive, just intentional work to support the process.

I went into this surgery with the mindset that it was my athletic event to train for. The last several months were about building as much fitness, muscle mass, and connective tissue capacity as possible so I’d have a higher base to start rehab from.

I’m excited to document this process as it unfolds. If sharing it helps even one person better understand preparation, recovery, or patience through injury, it’ll be worth it.

One phase at a time.