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JO | Strength & Performance Coach

@joformula

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Stop guessing. Start progressing.
Strength • Performance • Rehab
Online Coaching ↓📥

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Lower back pain? Your training needs to match your level. 🧠💪

You don’t need to avoid training — you need to learn how to move, control, and progressively strengthen your body.

Here’s one way I progress lower-back-focused training from beginner → advanced:

🟢 BEGINNER

• Cat-Camel — 2×10 slow
Focus on controlled movement, not speed.

• Hip Hinge — 2×12
Keep the stick touching 3 points: back of your head, upper back, and glutes. This teaches you how to hinge while maintaining proper spinal control.

• Ball Bridges — 3×12
Squeeze the ball while performing the bridge to add more control and engagement.

• Iso Back Extensions — 3×25 sec
Assisted → unassisted depending on your current ability.

• Adduction — 3×15

🔴 ADVANCED

• Cat-Camel — 1×10 slow

• B-Stance RDL — 2×12
If you’re holding the weight in your right hand, rotate toward the left leg — and vice versa. This adds a greater demand on control and stability.

• Hip Thrust — 3×10

• Back Extensions — 3×10

• Adduction — 3×10–15

The goal isn’t to throw advanced exercises at someone with back pain.

The goal is to meet them at their current level → build capacity → progressively make them stronger.

That’s where proper coaching matters.

If you’re dealing with lower back pain and want to know what you should actually be doing for your level, DM me “BACK” and let’s work on it. 📩

Exercise selection and progression should always be individualized. Persistent or severe pain should be assessed by an appropriate healthcare professional. by @joformula

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2 months ago

This series breaks down the fundamental principles of training and nutrition. straightforward, evidence-based tips that every beginner and even advanced lifter should know to maximize progress safely and effectively.

DM me “focus” to begin. by @joformula

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a year ago

She came with PCOS, ankle pain, a slipped disk, scoliosis, and undiagnosed rheumatism. Together, we overcame every challenge. including correcting imbalances and being able to squat safely and effectively. and this transformation proves what the right guidance and dedication can achieve. Ready to start your journey?
Let’s make your results happen.
DM ‘FOCUS’ to begin💪
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#PersonalTrainer #OnlineCoaching #FitnessCoach #TransformationCoach #GetResults #TrainWithMe #CustomTraining #FitnessJourney #LevelUpYourLife #StrongNotSorry #HealthAndFitness #FitnessMotivation #BodyTransformation #ResultsDriven #FitnessGoals #CoachForYou #AchieveYourGoals #YourNextTransformation #StartYourJourney #TrainSmart #PCOSFitness #ChronicPainFitness #ScoliosisStrong #InjuryRecovery #DiskPainRecovery #StrongDespiteLimits #OvercomeObstacles #FitnessForAllBodies #WeightLossJourney #musclegain by @joformula

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a year ago

From stick legs and painful box squats ➝ to 40kg pain-free squats.

We strengthened her quads, glutes, hamstrings, hip flexors, and the entire posterior chain, giving her lower back the support it was missing. Strong legs = stable spine, and now every squat feels smooth and controlled.

In the video above, she’s using the box squat to highlight the progress, even though she’s now fully capable of squatting weights through a full range of motion without it.

She did it. You can too.
DM “FOCUS” to begin. by @joformula

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a year ago

by @joformula

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5 months ago

Stop scrolling, start changing. DM ‘FOCUS’ to begin.
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#FitnessJourney #TransformationTuesday #BeforeAndAfter #BodyTransformation #FitnessMotivation #FitnessGoals #GymLife #WeightLossJourney #MuscleGain #GetFit #DMForResults #CustomTraining #PersonalTrainer #OnlineCoaching #TrainWithMe #FitnessProgram #WorkoutPlan #FitnessCoach #FocusAndGrind #resultsmatter by @joformula

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a year ago

Most people don’t need more motivation.
They need structure, discipline, and proper coaching.

I’m opening 4 spots for strength coaching focused on:
• building real strength
• improving performance
• fixing pain & movement issues
• creating discipline and consistency

My coaching is science-based, beginner-friendly, and straight to the point. No BS.

1 person gets FREE coaching.
The next 3 get 40% OFF.

DM “Start” if you’re serious. 🔥 by @joformula

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5 months ago

2023 → 2026.

No shortcuts.
No magic program.
Just consistency, learning, showing up, and refusing to quit.

The version you want isn’t built in a few weeks, it’s built every time you choose discipline over excuses.

If you’re waiting for the “perfect time”…
This is your sign to start.

DM me “START” and let’s build your transformation. 💪 by @joformula

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3 months ago

So proud of this fella right here for not quitting and sticking to the plan💪🚀

DM me and let’s start your transformation. by @joformula

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9 months ago

Only acceptable comment: welcome.🤝 by @joformula

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7 months ago

I’m on a bulk.

If you’re coming back from an injury or trying to turn that skinny frame into solid muscle, DM me “focus” I’ll show you exactly how to do it. by @joformula

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a year ago

Good. Better. Best. 👇

Good → Beginner 🟢
Better → Intermediate 🟡
Best → Advanced 🔴

There’s no “best” exercise for everyone. The best choice is the one that matches your level + your goal.

That’s what good coaching is about.
📩 DM me “COACH” and let’s build yours. by @joformula

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2 months ago