Max Performance Therapy

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. 📩

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.

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.