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23/07/2026

I’m a big fan of loading what is problematic.

No it might not be big weights, or hard exercises. But I do believe movement is a huge part of the recovery process in most cases of pain and injury.

The key is to use the right methods. For the problem that you are experiencing.

Here’s the full routine:

1. Supine adductor squeeze - 3 x 30-45s

Isometric. Short range, no lengthening. Builds tolerance and calms things down.

2. Bent-knee Copenhagen lift - 3 x 8

Strength in the shortest lever I can load pain-free. Knee straightens as soon as 8 feels easy.

3. Standing banded hip flexion - 3 x 10

Pause at end range. Full range, most tension where I’m weakest.

4. Front-foot-elevated split squat, low pulley - 3 x 8

Back into a pattern. Light, full depth, back leg fully extended.

5. Side-lying hip abduction - 3 x 12

Loading the other side of the joint. The whole hip, not just the part that hurts.

Try it and see how it feels!

16/07/2026

What you’ll often hear throw around on social media is coaches or influencers saying that doing X will make Y worse.

The most famous one is that doing cardio will destroy your gains. And that you can’t do both because they are on opposite ends of the repetition continuum.

But that’s not how things work in the real world.

You can improve multiple qualities at the same time if you do things the right way in the right sequence.

Most people are likely using this as an excuse not to do cardio, because it’s honestly hard when you get started.

But just like with strength training it gets easier the more you do it.

I started running a couple of years ago. And before that my longest run 1,5km in school when I was 15 or 16. And that totally killed me.

Now I can consistently run a 10k under an hour and running is actually enjoyable.

Here’s how you can do it too. Without sacrificing your strength and/or flexibility in the meantime.

1. Start by adjusting volume in your strength sessions if needed. Most relevant can be to lower the volume in your lower body sessions slightly to account for increased stress from your running.

2. If you do running on the same day as your strength training. You want to either do it in separate sessions or do your cardiovascular training at the end after your strength work.

3. Start with low-intensity cardio, AKA. zone-2. This is much less strenuous and doesn’t affect recovery in the same way as more intense higher zone training.

4. Begin by finding your minimal effective dose. For most this will be around 15-30 minutes 1-3 times per week. And only increase volume or intensity once needed to continue progressing.

5. Monitor your recovery and how you feel during both running and strength sessions to determine if you’re properly rested and are recovering between sessions.

15/07/2026

Here’s the exact protocol👇

Choose one progression level and implement the following sets/reps scheme 2-3 times per week.

Perform 8-10 reps with a 2310 tempo and a 15-30 second hold on the last rep.

Here’s the tempo explained:

2 seconds down
3 seconds pause in the bottom
1 second on the way up
0 seconds pause at the top

The last hold can be more or less active. Either just passively holding it. Or actively pushing into floor and hovering slightly.

In this variation you are dynamically moving in and out of the position. But you could also perform the movement as a static-stretch and hold it for time.

Or do a combination of the two!

Give these a go, and don’t be afraid of loading up with some weight. Let me know how you get on!

Let’s get flexible 🔨

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