APM Physical Therapy

02/28/2026

Ladies Open Mat ✔️We’re building something special here ♥️ If you missed it, we felt it.
But don’t worry — we’ll do it again.

Grateful for every woman who showed up!

Next one coming up in April :)

02/27/2026

After tension is built, leg press the floor away.

To practice this, you can do paused slack pulls:

Set up → pull tension → hold 2 seconds → reset.

Do 3–5 reps before your working sets.

This builds positional awareness without fatigue.

02/27/2026

Picking up the slack is what separates a clean pull from a jerky one.

Before pulling you should:
• Pull chest tall
• Drag shoulders slightly back and down
• Think: “Bend the bar toward me”

The cue I use myself is squeeze a dollar bill between my armpits to engage the lats. Then instead of jerking the bar you’re going to pull up gently until you feel tension. Once you feel that tension build think “push the floor away.”

powerlifting

02/26/2026

I’m not sure about these two 😆

02/26/2026

Using fat grips is of the easiest ways to level up grip strength, especially if you’re already lifting heavy. They’re best for accessory work, and not competition-specific top sets. Grip will fatigue before your prime movers.

Run It in 3–4 Week Blocks and add fat grips to accessories.

02/18/2026

Your muscles are made up of teams of muscle fibers.

Each team is controlled by a nerve.
That nerve + its muscle fibers = one motor unit.

When you move, your brain decides:

👉 How many teams do I need for this job?
👉 And how fast do I need them working?

Research supports the idea that adding external load during jumps or plyometric-type exercises increases neuromuscular demand in a way that enhances high-threshold motor unit recruitment and force production.

In other words: Heavy squats/deadlifts recruit high-threshold units through high force.Weighted jumps teach them to fire quickly.

Pair weighted box jumps with HEAVY squats or deadlifts!

02/18/2026

Built on Fundamentals. Powered by Confidence 💪🏽😌

02/18/2026

The cuff:
• Reduces micro-instability
• Improves bar path efficiency

Using a band during bench is a great way to clean up shoulder centration and teach tension.

Setup: Light mini band around wrists. Hands on bar normally. Bench as usual.

Use during warm ups to get a feel for it.

02/14/2026

You’re basically training elbow extension strength + shoulder stability in a hip-hinged position — which makes this a sneaky good accessory for powerlifters when done right.

Extend only at the elbow joint — avoid swinging from the shoulder.

Pause briefly in terminal extension (lockout strength = bench carryover).

Control the eccentric — that’s where tendon capacity improves.

🧠 Powerlifting transfer
Bench press lockout: strengthens distal triceps → improves final third of press.

Shoulder endurance: holding humerus stable builds isometric strength that helps keep elbows from flaring under heavy bench loads.

Spinal awareness: hinge position reinforces torso rigidity — useful for both deadlift setup and bench leg drive stability.

02/12/2026

Wednesdays @ noon w/ prof. Raul

09/29/2025