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Adrian Mims Jr.

@ab.movement

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📍MA
Strength, body recomposition, & longevity training 🧬
Move well🏃‍♂️ Train smart🏋️‍♂️ Stay pain-free🩹
▫️CSCS | ▫️CFSC | ▫️LMT (in-training)

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3 Challenging Rotation Exercises

♦️Anchored Russian Twist
- weighted, controlled repetitions and maintaining a this angled position make this a way more effective variation than your standard russian twist.

♦️Oblique Rotation (facing away)
- oblique rotations are amazing but what if we increased the ROM while still maintains load? give this a try and you’ll be surprised

♦️Rotating Deadbugs
- a “twist” on your standard dead bug, if you’re looking to build multiplanar strength and coordination while maintaining load, this is the variation for you. by @ab.movement

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4 days ago

🔆Low Back Decompression🔆

🔶Standing Lumbar Decompression:
Using the thickest band possible, place it around your waist like a belt, distance yourself from the rack and use any heavy object on the ground to hold you stable. Once you have a good amount of tension, drop your hips side to side without letting go of the weight and after a few repetitions you should find a position that feels like its providing tracting/relief through the vertebrae of the low back

🔶Supine Banded Lumbar Distraction:
This is a regression/less intense version of the first exercise. Once again, the goal is to provide traction by reorientating your pelvis into an anterior pelvic tilt (contracting low back) and posterior pelvic tilt (lengthening the low back). Give it a try!

🔶Leg Crossover Stretch:
The band here is helping you gain a little more “distraction” and traction within the lower back by prioritizing the lengthening of the quadratus lumborum (QL’s). The band helps create just a bit more of a distraction in the hips and low back.

🔶Band QL/Lat Stretch:
The goal is to externally rotate the outside hip and simultaneously drop it towards the floor, while letting the band lengthen the lateral net of your body, providing a deep strength, lengthening in the lumbar region. The most important part is this is unilateral, meaning if you’re only experiencing back discomfort in one part of your back, this is the perfect exercise for you. by @ab.movement

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a month ago

🔶The IMPORTANCE OF TRAINING “POWER”🔶

**Strength is important. But power might be even more important as we age. ⚡️**

Power is the ability to **produce force quickly** — think jumping, getting up from a chair, catching yourself when you trip, or moving quickly when you need to.

One of the biggest reasons to train power in the general population is that **power tends to decline faster with age than strength.** After 40, some research suggests power can decline by roughly **12% per decade** — meaning we can gradually lose our ability to produce force *quickly*.

And that matters.

Because life doesn’t just ask us to be strong. It asks us to be **strong quickly.**

🏃‍♂️ Reacting to a loss of balance
🪜 Climbing stairs
🪑 Getting up from a chair
🏋️ Moving a weight with speed
🦘 Jumping, landing, and changing direction

The goal isn’t to turn everyone into an Olympic athlete.

It’s to **maintain the physical qualities that help us stay capable, independent, and resilient as we age.**

Train strength.
Train mobility.
**And don’t forget to train power. ⚡️** by @ab.movement

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a month ago

Got a “knot” in your mid-back? Try these 4 exercises to improve posterior expansion, upper-back mobility, and positioning.

That tight, stuck feeling between the shoulder blades can sometimes be related to limited thoracic movement, poor ribcage expansion, or tension from spending too much time in one position.

Here’s the sequence:

🔶Band Arm-Over-Chest Stretch
Helps open up the posterior shoulder and upper-back while encouraging rotation through the thoracic spine.

🔶Seated Band Posterior Expansion
Focuses on breathing into the back of the ribcage. Great for improving posterior rib expansion and reducing the feeling of stiffness through the mid-back.

🔶Supinated Kettlebell Hold
Creates an isometric challenge for the upper back, shoulders, and trunk while reinforcing better ribcage and shoulder positioning.

🔶Banded Chin Tucks
Strengthens the deep neck flexors and improves head/neck positioning, which can help reduce unnecessary tension throughout the upper back.

The goal isn’t just to “stretch the knot.”
We’re working on mobility + breathing + stability + positioning to help the mid-back move better.

💾Save this for the next time your upper/mid-back feels tight. by @ab.movement

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2 months ago

Do you still warm up your rotator cuff like this❓

Standing plate external rotations🏋️‍♂️- While it looks like a rotator cuff exercise, it’s not an effective warmup because the load is held far away from the joint, creating unnecessary shoulder stress while providing little targeted activation of the rotator cuff. It often becomes a deltoid/trap movement instead of true external rotation training.

🔸Band External Rotation:
Targets the rotator cuff muscles to improve shoulder stability, control, and positioning during upper-body movements.

🔸Band Pull-Aparts: Activates the rear delts and upper back muscles to improve scapular control, posture, and overall shoulder mechanics.

🔸Seated Dumbbell External Rotation: Strengthens the external rotators through a controlled range of motion to build shoulder resilience and improve joint health.

🔸Band Overhead Passes: Improves shoulder mobility, thoracic movement, and overhead range of motion to prepare the joints for training. by @ab.movement

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2 months ago

Shoulder Instability❓

Shoulder stability is about more than just overhead strength—it’s about control in every direction.
These drills challenge your shoulder to stay stable while you move, helping improve rotator cuff function, scapular control, and overall joint resilience.

Your four rotator cuff muscles don’t just work when your arm is overhead. They work during every shoulder movement, constantly centering the head of the humerus in the socket so your bigger muscles can produce force safely and efficiently.

Whether you’re lifting, throwing, playing sports, or just staying active, building shoulder stability can improve performance and reduce injury risk.

Strong shoulders aren’t just powerful—they’re stable. 💪

#ShoulderStability #RotatorCuff #ShoulderHealth #ScapularStability #StrengthTraining FunctionalFitness AthleteTraining ShoulderRehab InjuryPrevention MovementMatters by @ab.movement

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3 months ago

🔸5 Shoulder Opener/Mobility Exercises🔸

1) Banded Arm Bully
Band provides traction and space in the anterior portion of the shoulder, allowing you to move with less restriction

2) Banded Lat Stretch
Use a resistance band overhead to gently lengthen the lat inside of the torso while maintaining a neutral spine. Helps improve overhead, shorter mobility and reduce stiffness through the upper back.

3) Banded Shoulder ER/IR
Another primary moving action of the chest is arm flexion, here we are doing the opposite and using the band to provide traction within the shoulder and moving our shoulder between inter and external rotation to lubricate the joint.

4) Arm CAR
Move the shoulder to its fullest pain, pain-free range of motion, while keeping the rest of the body still. Improves joint health, increases active mobility, and enhances, shoulder control, and stability.

5) Banded DoorwayChest Stretch
One of the main functions of the pecs is internal rotation. This is more or less a doorway stretch where your shoulder is in external rotation, and you rely on the band and gravity to help pull you into a deeper chest stretch. by @ab.movement

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4 months ago

Prayer Pose +

🔹Tight lats? stiff shoulders? or have you just been sedentary all day?

🔹If any of these apply to you, give this static/active stretch a try for 1-3 sets of 30 sec holds or 10 rocks.

🔹Get the best of both a lat stretch and lower back decompression with the assistance of the band to help providence relaxation, and mobility simultaneously!

Get stretching! by @ab.movement

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5 months ago

Unexpected collab 👀

Were only a few weeks in, and the progress has been unreal

For anyone wondering when’s the best time to put yourself first, the answer is always now 💪🏽

s/o to @discover_movement for the gym! by @ab.movement

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6 months ago

Whose shoulders, neck and upper traps AREN’T tight?? We see it so often. Here is one way to get a deep/isolated stretch to that annoying area. Save and give it a try🤝.

#fitness #dedham #training #wellness #stretch
Credit: @ab.movement taken in Dedham, Massachusetts by @ab.movement

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6 months ago

You’re still sitting down⁉️

If you spend hours at a desk, these 3 movements can help offset the stiffness that builds up in your hips, spine, and shoulders.

1️⃣Couch stretch + chest opener
2️⃣Cat-cow (extension bias)
3️⃣Seated back flexion with legs extended

Perform each movement for 2-3 sets of 10 reps.

💾Save this for later and try it after your next long work block! by @ab.movement

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7 months ago

🔹Hit a plateau? Did you know, there’s more than just lifting heavy to get stronger?

🔹Implement any of these methods into your routine to add some variety to break through those limited

1️⃣Pause Reps

What it is:
You pause at a weak/sticking point (usually bottom) to eliminate momentum and build starting strength.
Bench Example:
3–4 sets x 3–5 reps

Pause 2–3 seconds on chest each rep

~70–80% 1RM

Why use it:
Builds control, tightness, and power off the chest.

2️⃣Tempo Reps

What it is:
Controlled lifting speed (especially slower eccentrics) to increase time under tension and technique.
Bench Example:
3 sets x 6–8 reps

Tempo: 3-1-1 (3 sec down, 1 sec pause, 1 sec up)

~60–70% 1RM

Why use it:
Improves positioning, stability, and hypertrophy.

3️⃣Yielding Isometrics (Holding)

What it is:
Holding a position under load (resisting gravity).
Bench Example:
3 sets x 5 reps

Lower bar, hold 3–5 sec 1–2 inches off chest, then press

~60–75% 1RM

Why use it:
Builds stability and strength in weak ranges.

4️⃣Overcoming Isometrics (Pushing into immovable object)

What it is:
Max effort push against something that won’t move (pins/safeties).
Bench Example:
Set bar under pins at sticking point

4–6 sets x 3–6 sec max pushes

Max effort each rep

Why use it:
Improves force production and neural drive at specific joint angles.

5️⃣Dynamic Effort (Speed Work)

What it is:
Lifting lighter weights as fast as possible to build power.
Bench Example:
6–8 sets x 3 reps

~40–60% 1RM (plus bands/chains optional)

Rest: 45–75 sec

Why use it:
Improves bar speed, explosiveness, and rate of force development. by @ab.movement

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7 months ago