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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)

POSTS STORIES REELS TAGGED

♦️INT./ADVANCED LOWER BODY STRENGTH♦️

These are all upgrades variations of some very familiar exercises. Challenging your body unilaterally through different planes of motion and increased sta imortal demands. I wouldn’t start heavy on any of these 😬.

📌Assisted Single Leg Squat
- hold into a rack, and think of an elevator, moving straight up and down relying on quad strength as much as possible

📌Elevated Single Leg RDL
- Keeping one foot elevated on a stable surface shifts all weight onto your stance leg. Perform a normal “B-Stance RDL” but the difference can be felt immediately.

📌Glider Lateral Lunge (Traversing)
- Your normal lateral lunge, but now with increased stability and adductor demands as you drag the glider during each rep towards center of mass. Fatiguing exercises all around!

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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.

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🔆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.

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🔶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. ⚡️**

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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.

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Discover Movement is Hiring!

If you’re a trainer who wants to do more than count reps and run people through workouts, we’d love to meet you.

Discover Movement is looking for a part-time Personal Trainer / Coach to join our team, with very competitive pay and the opportunity to grow into a full-time position.

We take coaching seriously. Our trainers get the opportunity to really learn their clients — assessing movement, understanding limitations, working around injuries and pain, and building thoughtful programs that help people move better, get stronger and feel great doing it.

This is a great fit for a coach who wants to keep learning and develop their skills in:
• Movement assessment & corrective exercise
• Strength & muscle development
• Mobility and movement quality
• Training around injuries and limitations
• Helping clients build strong, pain-free movement
• Individualized program design
You’ll work in a private training studio, alongside experienced coaches, with a team that genuinely enjoys learning, collaborating and getting great results for our clients.

PART-TIME TO START
💰 Very competitive pay
⏰ Flexible hours
📈 Opportunity to build your client base and grow into full-time
🎓 Ongoing learning, mentorship & professional development
🏋️ Private, coaching-focused environment
We’re looking for someone who is knowledgeable, personable, motivated and excited to become a great coach.

If you want a place where you can build a career, sharpen your craft and make a real difference in how people move and feel, we want to hear from you.

📩 Send your resume or introduce yourself:
info@discover-movement.com

Know a great trainer? Tag them or send them this post.

Move well. Get strong. Train pain free.

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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.

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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

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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!

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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

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First clip is when I did footwork training for the first time just for fun.. Got a call a few weeks later saying I’m able to go compete on the challenge.. When I got that call I was 215 lbs..

I never trained for performance, strength, speed or anything.. I did body building to look good and motivate.. Strictly training for aesthetics. Show finishes wrapping up I’m back home in august and I change my whole regimen.. I target my weaknesses I saw within myself. Mental, Physical & Spiritual. Now in December I’m 16 weeks into my regimen and I feel the fastest, strongest and most in shape i’ve felt in my life and I’m not done yet..

I love to update y’all on this progress so y’all stay connected with my journey.. Subscribe to the youtube for full tips, vlogs & full workouts..

___________
Youtube: JustC.Palmer
Facebook: Chauncey Palmer
Tik Tok: c.palmerofficial
Twitter: JustCPalmer
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#fitness #fitnessmotivation #fitnessmodel #fitnessfreak #fitnessgoals #youtube #content #fitfam #motivation #dedication #contentcreator #melaninking #blackking #physique #physiquefreak #LA #influrencer #mealaninmen

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