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PHIL CUI - Mobility Strength Coach

@phlcui

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🛠️Helping 30+ unlock mobility & feel strong.
❤️‍🔥So you can keep doing what you love for longer.
Coaching & programs👇🏼
🌐Building @artofrecovery_nz

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The answer is Lengthen & Strengthen!

These 4 movements have become essential for my flexibility work.
1️⃣ Kneeling side lunge - BW & weighted
2️⃣ Half Frog & Frog stretch
3️⃣ Straddle GM - 🐐
4️⃣ Cossack Squats / Shifts - opt for BW cossack squats to begin & work towards cossack shifts.

Follow for more simple & practical tips to help improve your flexibility. by @phlcui

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2 years ago

Here's 5 for your tight hips.
Perfect for ALL levels - Beginners: start with little to no weight. Advanced: slow it down and feel the range you've been skipping.

Trust me on these 5 drills - your hips will thank you!

1. Leg lifts for the hip flexors.
2. Shin box for hip rotation.
3. Weighted butterfly for strength in the stretch.
4. Banded cossack sits for deep groin strength & mobility.
5. Kneeling side lunge w. banded distraction for athletic hips (an absolute favourite of mine).

Sprinkle a couple of these into your week, before or after your workout.
Or
Cycle through the 5 drills in until 15 minutes.

Save this for your next session.
You're welcome ✌️ by @phlcui

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a year ago

Your hips are tight, your lower back is stiff, and let’s be honest - you’re not about to spend 30 minutes stretching.
So here’s a lazy-friendly mobility routine you can do right from the floor in under 5 minutes.

1️⃣ Seated leg lifts (hip flexors)
2️⃣ Recline figure 4 hip extension (glutes & hips)

8-10 slow and controlled reps each side.

Save this for later, or better yet - do it right now while you’re watching this.
Your hips will feel 10x better. 🔥 by @phlcui

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2 years ago

Another 5 exercises you've probably never seen before - lowerbody edition.

These aren't weird for the sake of being weird.
They challenge your:
> Hips & adductors
> Hamstrings & glutes
> Ankles & knees
> Single leg stability
> Strength through deeper ranges

Remember your body should be able to fo more than squat up & down.

Save this & add a couple to your week. by @phlcui

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5 hours ago

How many of these 6 moves can you do? 👀

Save & steal this full body kettlebell routine.

Let me know which one humbles you the most.

Bulgarian heel up ISO - 20/30sec.
Deep squat to fold - 6-8reps.
Straddle sit halos - 10-12 reps total.
Elevated front rack cossack - 6-8reps.
Straddle sit press - 6-8reps.
Weighted butterfly - 20secs + 10 pulses
2-3 sets.

Enjoy ✌️ by @phlcui

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a day ago

Are you climbing for what you’ll see at the top, or to be seen when you get there? by @phlcui

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4 days ago

Sometimes all you’ve got access to is a barbell and a couple of plates.
Honestly, that’s plenty.

Challenge your mobility & strength with this full body landmine workout.

You don’t need a gym full of fancy equipment to train.
You need to move through range, control it, then add some load.

These 7 exercises do exactly that.

Simple setup. Shitload of options

Save these for the next time all you’ve got is a barbell and some plates. 🤝🏽 by @phlcui

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5 days ago

You can stretch them all you want, but at some point you need to actually use and strengthen the range.

So get them rotating.
Get comfortable at end range.
Then slowly start loading those positions.

That’s how I approach my own shoulders.

Find the range. Own it. Then get strong there.

Nothing fancy. Just give your shoulders more of what they’re actually designed to do.

Save this and give the drills a crack.

If your shoulders are stiff as shit, comment “STIFF” and I’ll send you my shoulder mobility routine 🤝🏽 by @phlcui

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6 days ago

If you’re trying to change your life, get uncomfortable.

Do things that make you question yourself a little.
Take the risk.
Be the beginner.
Go where you don’t know the outcome.

Comfort is nice, but you don’t grow much there.

Keep putting yourself in situations that ask more of you.
Surprise yourself with what you’re capable of.
Then go do it again.

You were made to move.
To learn.
To struggle.
To adapt.

You don’t need everyone to understand the path you’re on.

It’s yours.

Play the long game. by @phlcui

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7 days ago

One of my favourite mobility drills - Wide stance thoracic rotations.

Why?

Because you’re not just stretching one thing.

You’re opening the adductors and hamstrings, moving the hips, rotating through the thoracic spine and taking the shoulders through range - all at the same time.

That’s how I like to train mobility.

Not isolated. Not just stretching. Moving the body through ranges it was designed to use.

Most of us spend way too much time moving forward and backward.
Get wide. Rotate. Reach.
Use more of your body fam! 🫶🏼

Try 8-10 slow reps each side in a stance that challenges you. by @phlcui

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8 days ago

Went surfing yesterday after a year off and my shoulders felt stiff as shit today 🪦

So I did the boring work.

A mobility session in positions my shoulders clearly needed.

That’s the stuff nobody sees behind being able to surf, lift, run and keep doing the cool shit.

Do the boring work so your body doesn’t decide what you can or can’t do later. by @phlcui

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10 days ago

Don’t wait for your knees to start hurting before you train them.

Here are 6 drills I use to keep mine strong and resilient:

1️⃣ Single-Leg Knee Isometrics - build quad strength + tolerance.
2️⃣ Tib Raise & Calf Raise - strengthen the lower leg from both sides.
3️⃣ Full-Range Split Squat - load the knee through deeper ranges.
4️⃣ Step-Down - build single-leg control + quad strength.
5️⃣ Cossack Squat - get strong moving laterally, not just forwards.
6️⃣ Copenhagen Plank - strengthen the adductors + support hip/knee control

Don’t wait until something hurts to give it attention.

Build capacity now.
Your future knees will thank you. 🤝🏽

Comment ‘2027’ if you’re tired of winging it & want to see real progress - let’s work! by @phlcui

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12 days ago