Show Me Strength

03/16/2026

🍑Unlock Explosive Glutes & Athletic Dominance: Why Mastering the Hip Hinge is Your Game-Changer!🍑

Want to build powerful glutes that fuel athletic prowess, raw strength, and injury-proof longevity?

The hip hinge is THE foundational movement—it’s a posterior chain powerhouse that targets your glutes, hamstrings, and core for max hypertrophy and explosive hip extension.

Science shows it boosts glute activation for growth, amps up power output in sprints/jumps (key for sports performance), and strengthens your back/posture to slash injury risk as you age.

Master it progressively with my 5-level scale to scale safely from beginner to savage

1. Cable Pull-Through: Easiest entry—focus on glute squeeze without heavy load.

2. Kettlebell Deadlift: Builds hinge mechanics with controlled swing.

3. Trap Bar Deadlift: Neutral grip for balanced power build.

4. Sumo Deadlift: Wide stance hits inner glutes for added hypertrophy.

5. Conventional Deadlift: Ultimate test—full posterior chain dominance.

Start low, progress smart, and watch your glutes grow, power soar, and body thrive for the long haul. Who’s hinging with me? Tag a friend!

03/09/2026

💥Are your shoulders rounding forward, your neck glued in “phone position,” and your back shaped like a question mark ❓—and can these 4 science-backed exercises actually reverse your kyphosis❓

Science proves these 4 exercises can reverse kyphotic posture — and here’s exactly WHY they work (backed by systematic reviews & meta-analyses on thoracic kyphosis correction) 👇

1. Prone Thoracic Extensions on Foam Roller

Chronic desk posture locks your thoracic spine in flexion. This exercise uses the roller as a fulcrum to actively extend the mid-back, restoring natural curvature. Systematic reviews show thoracic extension mobilizations significantly reduce kyphosis angle (up to 5–10° in weeks) and improve scapular positioning by lengthening tight anterior tissues and activating the erector spinae.

2. Prone Shoulder Controlled Articular Rotations (CARs)

Your shoulders are stuck in internal rotation and poor control. CARs move the shoulder joint through its full active range — slow, maximal tension, zero momentum. This builds proprioception and usable mobility. Research confirms CARs increase joint control and external rotation range, stopping the forward slump from returning.

3. Cable or Banded External Rotations

Weak external rotators (infraspinatus & teres minor) let your shoulders cave in. This isolates and strengthens them while opening the chest. Meta-analyses on upper crossed syndrome prove targeted external rotation strengthening reduces rounded shoulders and thoracic curve by restoring muscle balance.

4. Banded or Rope Face Pulls

This is the king of scapular retraction — hits rhomboids, mid/lower traps, and rear delts hard. Postural correction studies show scapular retraction exercises like face pulls create measurable improvements in upper-back strength, pulling shoulders back and flattening the kyphotic curve long-term.
Do these daily (just 5–10 min) and your posture will stand taller in weeks — most need very little equipment.

Who’s adding these to their routine? Drop a 🔥 below if you’re in!

03/08/2026

🚨 Back pain history? You can STILL squat heavy and build monster legs — without the agony.

Here are 3 biomechanically superior variations that keep your spine happy

✅ Wall Hack Squat (ball support = neutral spine)
✅ Goblet Squat to Box (upright torso + controlled depth)
✅ Cable Goblet Squat (heels elevated + constant tension)

All three reduce lumbar shear and compression compared to traditional back squats (backed by strength & conditioning research on front-loaded and supported movements)

02/24/2026

💪 Strong Mama in the Making: Strength Training is VERY Safe in 2nd & 3rd Trimester! 👶

According to the American College of Obstetricians and Gynecologists (ACOG Committee Opinion 804), women with uncomplicated pregnancies should be encouraged to do aerobic and strength-conditioning exercises throughout pregnancy—including the second and third trimesters.
Multiple studies (including supervised resistance training programs in the 2nd/3rd trimesters) confirm:

✅ No increased risk of miscarriage, preterm birth, low birth weight, or fetal distress
✅ Well-tolerated by mom & baby (even vigorous sessions in healthy pregnancies)
✅ Huge benefits: less back/pelvic pain, better energy & mood, reduced excessive weight gain, stronger core/posture for labor, and easier postpartum recovery

Here’s proof it works safely

• Goblet squat (back supported on ball against wall)
• Single-arm cable row
• Reverse lunges
• Single-arm dumbbell press (feet elevated)
• Backwards sled push
• Cable glute side raises
• Anti-rotation press
• Weighted side plank (elbow elevated)

All moves emphasize stability, controlled breathing, and pregnancy-friendly positioning—no supine work, no high fall risk, perfect for growing bump!

Listen to your body, stay hydrated, and modify as needed. You’ve got this, mama!

Tag a pregnant friend who needs this! Save for your next session!

‼️ Disclaimer: This is general information based on ACOG guidelines and peer-reviewed studies. It is NOT medical advice. Always consult your healthcare provider before starting or continuing any exercise during pregnancy. Stop immediately if you experience any warning signs and get cleared for your individual situation. Listen to your body—every pregnancy is unique.

02/23/2026

🚀 Bulletproof Your Low Back: 5 Science-Backed Progressions for 45° Back Extensions

Stronger erector spinae + multifidus = less pain, better stability, zero excuses. Research on isometric lumbar extension (ILEX) proves it works.

1️⃣ Bodyweight Iso Hold — up to 60 sec
2️⃣ Single-Leg BW Iso — up to 30 sec/side
3️⃣ Bodyweight Back Extensions — up to 30 reps
4️⃣ Single-Leg Back Extensions — up to 15 reps/side
5️⃣ Loaded Back Extensions — up to 30 reps (plate/DB/vest)

Benefits

• Cuts chronic low-back pain (backed by multiple meta-analyses)
• Builds spinal stability & posture
• Prevents injury during lifts & daily life
• Boosts deadlift/squat performance
Pro tips: Neutral spine, slow tempo (2-3 sec up/down), breathe out on effort. Train 2–3x/week.

Save this ladder. Film your form.
Your back will feel unbreakable in 4–6 weeks 🔥

Tag someone who needs this 👇 Drop your current step below!

02/16/2026

💥Save this no nonsense glute workout💥

Tired of endless workouts that barely move the needle on your glutes? This session is designed for maximum efficiency, targeting your posterior chain (glutes, hamstrings, and lower back) with science-backed moves that prioritize hip extension for superior muscle activation and growth.

Research shows hip-dominant exercises like deadlifts and thrusts recruit the glutes up to 200% more than quad-focused moves (per EMG studies from the Journal of Strength and Conditioning Research). By combining compound lifts with targeted isolations in supersets, you’ll boost hypertrophy while saving time—perfect for busy lifters!

A) Deficit Deadlifts: 4 rounds of 10

• Builds power from a deeper range, hitting glutes and hammies hard for overall posterior strength.

B1) B-Stance RDL: 3 rounds of 8 per leg
B2) Stability Ball Hamstring Curl: 3 rounds of 15

• Supersetting unilateral RDLs with curls enhances hamstring-glute synergy, improving stability and reducing injury risk (backed by biomechanics research).

C1) Barbell Hip Thrust: 3 rounds of 10
C2) Glute Emphasized Back Extension: 3 rounds of 15
C3) Cable Glute Kickback: 3 rounds of 15 per leg

•This tri-set torches the glutes through peak contraction, with studies showing thrusts activate the gluteus maximus at 120% MVC (maximum voluntary contraction) for insane growth potential.

Why so efficient? It uses progressive overload, supersets for metabolic stress, and a mix of bilateral/unilateral work to address imbalances—all key factors in evidence-based training for faster results.

Tag a friend who needs this glute pump! 💪 Save and try it—your posterior chain will thank you.

02/13/2026

💥Scale Hanging Leg Raises Like a Pro!💥

Hanging leg raises are a powerhouse exercise for building core strength, targeting your abs, hip flexors, and even stabilizers. Scientifically, they enhance neuromuscular coordination and increase intra-abdominal pressure for better spinal stability (backed by studies in the Journal of Strength and Conditioning Research)

But how do you progress beyond basics? Here are two evidence-based ways to scale up

1. Straight-Leg Hanging Leg Raises
�Start with bent-knee raises (easier due to shorter lever arm, reducing torque on the hips).�Progress to straight legs: This extends the lever, demanding more force from your re**us abdominis and iliopsoas—making it 30-50% tougher per biomechanics research. Keep form strict to avoid lower back strain!

2. Hanging Up-and-Overs with a Foam Roller
�Hang from the bar and place a foam roller out front at hip height. Lift your legs over it in a controlled arc: This adds dynamic range of motion, boosting eccentric control and engaging obliques more (as per EMG studies on core variations). It’s a fun, scalable twist for advanced athletes! Pro Tip: Always brace your core and breathe steadily to maximize gains and minimize injury risk.

02/10/2026

𝐒𝐇𝐎𝐖 𝐌𝐄 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 𝐖𝐎𝐌𝐄𝐍’𝐒 𝐒𝐄𝐌𝐈-𝐏𝐑𝐈𝐕𝐀𝐓𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 (application link attached)

Attention ladies in the Southwest Florida area! I am pleased to announce that I will again be opening my in-person small group training for 3-4 new students starting February 11th.

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐈𝐓?, & 𝐖𝐇𝐎 𝐈𝐒 𝐈𝐓 𝐅𝐎𝐑?

✅ Women in the Southwest Florida (Naples, Bonita Springs, Ft. Myers) area between the ages of 20-65 looking to build an excellent foundation of fitness, strength, mobility, and overall wellness.

✅ Women who are unafraid of blending a variety of weight training, mobility exercises, and conditioning protocols to achieve their desired fitness goals.

✅ Women who are ready to start the year off with a program and guidance that promises to deliver no nonsense results. This program is specifically designed to help you “reset” your fitness, and get back on track for good.

WHO AM I?

I am strength coach and the co-owner of Show Me Strength performance gym in north Naples, FL. I’m also a retired professional baseball player, pitching coach, and writer from Akron, Ohio. Playing 8 years with both the Atlanta Braves and Minnesota Twins, I spent nearly a decade of my life training and learning alongside the best fitness coaches in the world, including Eric Cressey, Tony Gentilcore, Brian St. Pierre, and countless other top performance trainers. When not teaching folks in person, I work as an online coach with students from all over the world.

With over 25,000 sessions coached, experience and professionalism are the backbone of my work.
If you are interested in working with me very soon, fill out the form in the link, and I will get in touch as soon as possible!

Thanks!

https://docs.google.com/forms/d/1gkP9IN3ixfM6-xms-0MhQ8lXW4yTUA_oqwLMP9Jtz2U/viewform?fbclid=IwdGRjcAP4k_lleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEerkwJyWUnXMsWp1ucAtctHI9aoKyz9WAM9FG0R5lYaZbjUTDbneYuLAmnaUI_aem__65akXpTSWQRpKLHrCCICg&edit_requested=true

Hey there! I appreciate you showing interest in my coaching program. This is truly a unique opportunity to obtain the physique of you want through well designed, individualized programs specifically targeted for fat loss and lean muscle development. I'm looking for (3-4) people between the ages of 2...

02/07/2026

💥Why Chest Supported Rows Are the Ultimate Back Builder💥

Ever feel like your back workouts are holding you back due to lower back fatigue?

Enter chest supported rows – a science-backed powerhouse for building a stronger, more resilient upper body without the risk. Here’s why they’re a must-try:

✅ Reduces Injury Risk: By supporting your chest on a bench or machine, these rows eliminate lower back strain. Biomechanical studies show this setup minimizes lumbar stress, allowing you to lift heavier safely and focus on muscle activation (think: no more compensating with your core or hips!)

✅ Targets Key Muscles Effectively: They isolate your rhomboids, traps, and lats for superior hypertrophy. Research in strength training journals highlights how this controlled movement enhances muscle fiber recruitment, leading to better gains compared to free-standing rows.

✅ Improves Posture & Stability: Strengthening your upper back pulls your shoulders back, countering desk-job slouch. Evidence from kinesiology studies links these rows to improved scapular retraction, boosting overall posture and shoulder health.

✅ Versatile Variations for Max Results:
• Seated Upright Chest Supported Rows: Perfect for mid-back focus – sit tall, pull handles to your sides, and feel the burn in your rhomboids. Ideal for building thickness!

Incline Chest Supported Rows: Angle the bench for an upper-back emphasis, hitting traps and rear delts harder. Both are top-tier for balanced development, per exercise physiology pros

✅ Boosts Overall Strength & Performance: With less fatigue elsewhere, you can progressive overload easier. Studies on resistance training confirm this leads to greater power output in pulls, presses, and even daily activities.

Add these to your routine 2-3x/week for 3-4 sets of 8-12 reps. Your back will thank you! Who’s ready to row their way to gains? Comment below 👇

02/05/2026

🚀 Unlock Your Spine’s Hidden Power: 2 Game-Changing Moves for Real Thoracic Rotation! ⛳️

Hey golfers & athletes craving smooth turns – stiff mid and upper body holding you back?

Your thoracic spine (T-spine) with 12 vertebrae is built for rotation, but desk life locks it up, stressing your low back or neck.

Biomechanics studies show boosting T-spine mobility amps up power (like golf drives) & cuts injury risk. Try these two effective moves

1. Half-Kneeling Wall Thoracic Rotations & Side Bends

Half-kneel perpendicular to wall, inside knee down, hip close. Hands behind head, inside elbow on wall.

Rotate toward wall with elbow, then side-bend, hips stable.

Why: Isolates T-spine; per JOSPT research, promotes mobility without low-back cheat. 10 reps/side, 2-3 sets

2. Sidelying Windmills with a Foam Roller

Side-lie, foam roller under your knee, bent 90°, the other locked out straight.

Top arm overhead, windmill backward in circle, eyes following for twist

Why: Gravity aids; Physical Therapy studies note 20-30% ROM gains targeting joints. 8-10 reps/side

Low-impact, anatomy-backed – stretch pecs/lats, mobilize facets.

Do 3x/week for better rotation & performance. Twist & thrive!

02/03/2026

💥Boost Knee Strength & Relief!💥

Struggling with knee pain or looking to prevent it?
The Reverse Nordic Exercise and Couch Stretch Mobilization are game-changers for rehab, building quad strength, and maintaining healthy knees. Here’s why, backed by science:

•Reverse Nordic Exercise•

This eccentric quad builder involves kneeling and slowly leaning back while keeping your hips extended.
It targets the quadriceps (especially the re**us femoris) to improve strength and control during knee extension.
Studies show eccentric training like this reduces patellofemoral pain by enhancing muscle resilience and load tolerance—key for runners and athletes prone to knee issues.
Plus, it boosts quad hypertrophy, helping stabilize the knee joint and prevent overuse injuries.

•Couch Stretch Mobilization•

A deep hip flexor stretch where you place one foot on a couch behind you, knee down, and gently push hips forward.
It improves hip extension and re**us femoris flexibility, which often gets tight from sitting or imbalances.

Research in physical therapy highlights how better hip mobility reduces anterior knee stress, aiding rehab from conditions like patellar tendinopathy.

By lengthening tight quads and hip flexors, it promotes balanced movement patterns to avoid compensatory knee strain.

Together, these moves address root causes: weak quads contribute to 70% of knee problems, per biomechanics experts.

Incorporate them 2-3x/week—start slow for rehab, progress with holds or reps for prevention.

Always consult a pro if pain persists!