James Training

James Training twstraining

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.

05/09/2026

2 Key Ingredients to Healthy Shoulders Time and time again, I meet people who struggle with shoulder issues and hear the exact same story… They’ve been given the same ol’ external rotations. But hear me out… if that exercise actually worked, I wouldn’t have so many people asking me for help. Now, I’m not completely blaming the exercise, but this generic stuff just doesn’t cut it anymore. If you’re in the same boat, pay attention, these 2 key details will make a world of difference. And this info took me 10 years to figure out (in other words… it’s valuable!) When it comes to fixing your shoulder, before any kind of external rotation, you need to make sure the scapula is set in a good position. And for that… step 1 is always adduction. Learning how to squeeze your arm into your side is absolutely essential. Not only does it fire up super important muscles like your lats, but it also activates the lower traps—which is huge for fixing shoulder issues. When those muscles work, they take the heat off the upper traps, making it 10X easier for your shoulder to function properly. Now with the shoulder properly set… now it’s time to work on external rotation. This is where you add a small glute band into your hands and externally rotate while staying under the tension of the primary adduction band. Not only is this a far better way to do the exercise, but it isolates all the right muscles and makes it 10X harder simply because you eliminate any chance of cheating or compensating. And this is where this exercise shines compared to the age-old external rotation. Just grabbing a band or cable and repping it out leaves way too much room for error, you twist, you turn, and you basically hack the exercise to pieces. Is it a fundamentally bad exercise? Of course not. But it’s only valuable for people experienced enough to execute it properly… which most people don’t have (hence why they’re usually hurt in the first place). All in all… lock in that adduction before you do the external rotations and your shoulders will thank you. ps. Around 2-3 sets of this of 10 reps is plenty to see a proper burn in the shoulders :)

05/09/2026

2 Key Ingredients to Healthy Shoulders Time and time again, I meet people who struggle with shoulder issues and hear the exact same story… They’ve been given the same ol’ external rotations. But hear me out… if that exercise actually worked, I wouldn’t have so many people asking me for help. Now, I’m not completely blaming the exercise, but this generic stuff just doesn’t cut it anymore. If you’re in the same boat, pay attention, these 2 key details will make a world of difference. And this info took me 10 years to figure out (in other words… it’s valuable!) When it comes to fixing your shoulder, before any kind of external rotation, you need to make sure the scapula is set in a good position. And for that… step 1 is always adduction. Learning how to squeeze your arm into your side is absolutely essential. Not only does it fire up super important muscles like your lats, but it also activates the lower traps—which is huge for fixing shoulder issues. When those muscles work, they take the heat off the upper traps, making it 10X easier for your shoulder to function properly. Now with the shoulder properly set… now it’s time to work on external rotation. This is where you add a small glute band into your hands and externally rotate while staying under the tension of the primary adduction band. Not only is this a far better way to do the exercise, but it isolates all the right muscles and makes it 10X harder simply because you eliminate any chance of cheating or compensating. And this is where this exercise shines compared to the age-old external rotation. Just grabbing a band or cable and repping it out leaves way too much room for error, you twist, you turn, and you basically hack the exercise to pieces. Is it a fundamentally bad exercise? Of course not. But it’s only valuable for people experienced enough to execute it properly… which most people don’t have (hence why they’re usually hurt in the first place). All in all… lock in that adduction before you do the external rotations and your shoulders will thank you. ps. Around 2-3 sets of this of 10 reps is plenty to see a proper burn in the shoulders :)

05/09/2026

2 Key Ingredients to Healthy Shoulders Time and time again, I meet people who struggle with shoulder issues and hear the exact same story… They’ve been given the same ol’ external rotations. But hear me out… if that exercise actually worked, I wouldn’t have so many people asking me for help. Now, I’m not completely blaming the exercise, but this generic stuff just doesn’t cut it anymore. If you’re in the same boat, pay attention, these 2 key details will make a world of difference. And this info took me 10 years to figure out (in other words… it’s valuable!) When it comes to fixing your shoulder, before any kind of external rotation, you need to make sure the scapula is set in a good position. And for that… step 1 is always adduction. Learning how to squeeze your arm into your side is absolutely essential. Not only does it fire up super important muscles like your lats, but it also activates the lower traps—which is huge for fixing shoulder issues. When those muscles work, they take the heat off the upper traps, making it 10X easier for your shoulder to function properly. Now with the shoulder properly set… now it’s time to work on external rotation. This is where you add a small glute band into your hands and externally rotate while staying under the tension of the primary adduction band. Not only is this a far better way to do the exercise, but it isolates all the right muscles and makes it 10X harder simply because you eliminate any chance of cheating or compensating. And this is where this exercise shines compared to the age-old external rotation. Just grabbing a band or cable and repping it out leaves way too much room for error, you twist, you turn, and you basically hack the exercise to pieces. Is it a fundamentally bad exercise? Of course not. But it’s only valuable for people experienced enough to execute it properly… which most people don’t have (hence why they’re usually hurt in the first place). All in all… lock in that adduction before you do the external rotations and your shoulders will thank you. ps. Around 2-3 sets of this of 10 reps is plenty to see a proper burn in the shoulders :)

05/07/2026

A Timeless Hip Mobility Classic 👌 If you’re ruthlessly stiff… this one’s for you. Back when I first started, my mobility was absolutely horrendous. So buckled and jammed up, I was scared to sneeze in case it wrecked my back. And despite what every coach, trainer, or therapist said… "You need yoga." "You need to stretch more." Nothing worked. Same stiffness, day after day. But when I found banded distraction stretching… That’s when everything changed. The results were so immediate, I knew this was the future. And over a decade later, I still do this exact one. Save this. You’ll thank me later. The “Banded Pigeon” is a powerful upgrade to yoga’s OG pigeon pose. Yes, the classic targets hip external rotation…so glutes, hips, and even the low back benefit. But honestly… if you’re stiff, the standard pigeon just doesn’t cut it. Enter the resistance band. It adds a distraction force: pulling the joint to actually create space. And when it comes to unlocking hips… You need a lot of force. Here’s the key: Once you're in position, hold it for 2:00. Why? Because this stretch evolves as time passes. At first it’ll feel brutal. Then things start to give. Muscles resist stretch—but if you hold, they’ll let go. And that’s when range opens up fast. Bottom line: This one’s timeless. 🕰 And if it’s not in your routine yet, it should be.

Address

10490 Wisconsin 57
Sister Bay, WI
54234

Website

Alerts

Be the first to know and let us send you an email when James Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category