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James Training twstraining

06/09/2026

Your Hip Flexors Should Be 50/50. Are They? This is one of the most overlooked steps in solving low back pain—are your hip flexors actually balanced left to right? Most people know they need strong hip flexors, but they forget to check if both sides are pulling their weight. Even I fall into the trap—reverse squats are so effective, I’ll hit them hard but sometimes miss when one leg is doing all the work. That’s where single-leg hip flexor work comes in. It’s basic, I know. But if more people mastered the basics, we’d see way fewer low back issues. Bonus: this variation is also a great entry point if you’re not yet strong enough for double-leg movements like reverse squats. Here’s how to test it: Lie on your back, strap up the band (or cable), and knock out 5–10 reps. If you’re pretty fit, you might need a few more to really feel it. Then switch sides. Same thing. Did one leg burn out quicker? That’s your weaker side—and it’s probably also the side giving you trouble. The good news? This test is also the solution. Just double down on the weaker side, add a few more reps, and get it caught up. The body adapts fast when you train smart.

06/09/2026

Your Hip Flexors Should Be 50/50. Are They? This is one of the most overlooked steps in solving low back pain—are your hip flexors actually balanced left to right? Most people know they need strong hip flexors, but they forget to check if both sides are pulling their weight. Even I fall into the trap—reverse squats are so effective, I’ll hit them hard but sometimes miss when one leg is doing all the work. That’s where single-leg hip flexor work comes in. It’s basic, I know. But if more people mastered the basics, we’d see way fewer low back issues. Bonus: this variation is also a great entry point if you’re not yet strong enough for double-leg movements like reverse squats. Here’s how to test it: Lie on your back, strap up the band (or cable), and knock out 5–10 reps. If you’re pretty fit, you might need a few more to really feel it. Then switch sides. Same thing. Did one leg burn out quicker? That’s your weaker side—and it’s probably also the side giving you trouble. The good news? This test is also the solution. Just double down on the weaker side, add a few more reps, and get it caught up. The body adapts fast when you train smart.

06/07/2026

Want Better Shoulders and Posture? Supinate Your Grip! The ol’ banded pull-apart—an absolute classic. Every trainer on earth has prescribed this at some point, and chances are you’ve done it too. But here’s the question… did you actually get the most out of it? Now don’t get me wrong—it’s a solid move. Great for warmups, great for rotator cuff work. But the problem? It’s usually done with sloppy form and with a grip that overcooks a muscle that’s already doing too much: your upper traps. And if you’ve ever dealt with shoulder pain, blasting those traps with a pronated grip (palms down) is not doing you any favours. Tight traps hike the shoulders, limit movement, and eventually… boom: impingement, stiffness, pain. So what’s the fix? Supinate the grip—palms up. That one little change instantly shifts the work away from the traps and into the right spots: your rotator cuff, your rhomboids, your posture muscles. It’s like unlocking shoulder mobility without lighting up all the wrong areas. Just remember: pronated = palms down = internal rotation. Supinated = palms up = external rotation. And guess what most of us spend our lives in? Internal. Think: typing, texting, slouching. So yeah, we need external rotation badly. Here’s how to do it: Grab a light band, stand against a post (trust me, the post helps), flip those palms up, and pull apart. You’ll feel right away how much harder it is—because your traps aren’t taking over. That’s a good thing. Keep three points of contact—head, shoulders, and butt—and go for it. Sets, reps, whatever. Your shoulders will thank you.

05/14/2026

This opens up tons of hip space… 🪐 (I actually almost forgot about this one… but man does it deliver!) If your hips feel like concrete, this is the kind of mobilization you need. This is basically a hip lateral distraction, and the goal is simple: Create space in the hip joint. Because for a lot of us (especially bigger, stiffer folks like me), traditional stretching just doesn’t cut it. You try to stretch the hips… but the body just refuses to let go. That’s where the heavy band changes everything. As the band pulls laterally on the hip, it helps “open up” the joint while slowly distracting the femur from the socket and creating space on the spot. And because you can actually relax into the position instead of fighting it… that’s when the real mobility gains start happening. Now fair warning: This setup is definitely a little more advanced… and probably not something most people can easily replicate at home. But if your hips have been brutally stiff for years, this kind of distraction work can feel like magic. A few minutes per side and you’ll instantly feel the difference when you stand back up. As I mentioned in the video, the safety rail setup is definitely easier to manage, but if you don’t have one, the 2-band setup works great too … I used that version for years. And one last thing: As you settle into the technique, play around with your end positions and angles. Depending on how you’re laying, you can bias completely different areas of the hip like the adductors, glutes, TFL, and more. Experimentation is key 👊

05/14/2026

This opens up tons of hip space… 🪐 (I actually almost forgot about this one… but man does it deliver!) If your hips feel like concrete, this is the kind of mobilization you need. This is basically a hip lateral distraction, and the goal is simple: Create space in the hip joint. Because for a lot of us (especially bigger, stiffer folks like me), traditional stretching just doesn’t cut it. You try to stretch the hips… but the body just refuses to let go. That’s where the heavy band changes everything. As the band pulls laterally on the hip, it helps “open up” the joint while slowly distracting the femur from the socket and creating space on the spot. And because you can actually relax into the position instead of fighting it… that’s when the real mobility gains start happening. Now fair warning: This setup is definitely a little more advanced… and probably not something most people can easily replicate at home. But if your hips have been brutally stiff for years, this kind of distraction work can feel like magic. A few minutes per side and you’ll instantly feel the difference when you stand back up. As I mentioned in the video, the safety rail setup is definitely easier to manage, but if you don’t have one, the 2-band setup works great too … I used that version for years. And one last thing: As you settle into the technique, play around with your end positions and angles. Depending on how you’re laying, you can bias completely different areas of the hip like the adductors, glutes, TFL, and more. Experimentation is key 👊

05/10/2026

Sciatica Clients Love This Stretch… Time and time again, whenever I work with someone dealing with sciatica or similar symptoms, they almost always tell me this banded stretch right here does the trick. Now while sciatica can be a super complicated issue (and there are definitely multiple causes and solutions)…. I can confidently say that working on your piriformis is a fantastic place to start. And for a LOT of people… it’s honestly the only thing they need. Quick recap: Your sciatic nerve runs underneath the glutes and down the leg. When it gets compressed or irritated… pow! Pain, burning, tingling, numbness. But what most people don’t realize is that the piriformis (a deep hip muscle that sits underneath the glutes) rests directly on top of that sciatic nerve. And because we sit so much during the day… that piriformis can tighten up like crazy. When that muscle locks down and gets stiff, it can start compressing the nerve underneath it and create all kinds of problems. 👉 That’s where figure 4 stretching comes in. By putting the hip into external rotation, you directly target that piriformis and help relieve some of that tension around the nerve. And trust me… I’ve tried pretty much every variation out there: Pigeon stretch, wall figure 4s, seated versions, Swiss ball setups, partner stretches… you name it. But this banded variation is STILL the one clients constantly come back to. 🙌 And honestly, I think the reason is simple: You can fully relax into it. ✅ Once the band is set up, it slowly pulls you deeper and deeper into the stretch while you lay flat on your back completely relaxed. Just a slow, controlled, and steady opening through the hip. And I really think that’s why this one works so well for so many people.

05/10/2026

Sciatica Clients Love This Stretch… Time and time again, whenever I work with someone dealing with sciatica or similar symptoms, they almost always tell me this banded stretch right here does the trick. Now while sciatica can be a super complicated issue (and there are definitely multiple causes and solutions)…. I can confidently say that working on your piriformis is a fantastic place to start. And for a LOT of people… it’s honestly the only thing they need. Quick recap: Your sciatic nerve runs underneath the glutes and down the leg. When it gets compressed or irritated… pow! Pain, burning, tingling, numbness. But what most people don’t realize is that the piriformis (a deep hip muscle that sits underneath the glutes) rests directly on top of that sciatic nerve. And because we sit so much during the day… that piriformis can tighten up like crazy. When that muscle locks down and gets stiff, it can start compressing the nerve underneath it and create all kinds of problems. 👉 That’s where figure 4 stretching comes in. By putting the hip into external rotation, you directly target that piriformis and help relieve some of that tension around the nerve. And trust me… I’ve tried pretty much every variation out there: Pigeon stretch, wall figure 4s, seated versions, Swiss ball setups, partner stretches… you name it. But this banded variation is STILL the one clients constantly come back to. 🙌 And honestly, I think the reason is simple: You can fully relax into it. ✅ Once the band is set up, it slowly pulls you deeper and deeper into the stretch while you lay flat on your back completely relaxed. Just a slow, controlled, and steady opening through the hip. And I really think that’s why this one works so well for so many people.

05/10/2026

Sciatica Clients Love This Stretch… Time and time again, whenever I work with someone dealing with sciatica or similar symptoms, they almost always tell me this banded stretch right here does the trick. Now while sciatica can be a super complicated issue (and there are definitely multiple causes and solutions)…. I can confidently say that working on your piriformis is a fantastic place to start. And for a LOT of people… it’s honestly the only thing they need. Quick recap: Your sciatic nerve runs underneath the glutes and down the leg. When it gets compressed or irritated… pow! Pain, burning, tingling, numbness. But what most people don’t realize is that the piriformis (a deep hip muscle that sits underneath the glutes) rests directly on top of that sciatic nerve. And because we sit so much during the day… that piriformis can tighten up like crazy. When that muscle locks down and gets stiff, it can start compressing the nerve underneath it and create all kinds of problems. 👉 That’s where figure 4 stretching comes in. By putting the hip into external rotation, you directly target that piriformis and help relieve some of that tension around the nerve. And trust me… I’ve tried pretty much every variation out there: Pigeon stretch, wall figure 4s, seated versions, Swiss ball setups, partner stretches… you name it. But this banded variation is STILL the one clients constantly come back to. 🙌 And honestly, I think the reason is simple: You can fully relax into it. ✅ Once the band is set up, it slowly pulls you deeper and deeper into the stretch while you lay flat on your back completely relaxed. Just a slow, controlled, and steady opening through the hip. And I really think that’s why this one works so well for so many people.

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