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DR. HOLIDAY WILLIAMS, PT, DPT, CSCS

@holidaywilliams

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I love Jesus
🔻@onwardclt PT for Runners, Lifters, & Mountain Athletes
🔻@icephysio Extremity Management Division
🔻Book a Free Call👇

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Are you protecting their hamstring strain, or underloading it?

Early, progressive loading and timely reintroduction of running are key to restoring function after hamstring injury.

This rehab EMOM combines single-leg hip thrusts, long-lever hamstring isometrics, and running initiation to build capacity and bridge the gap back to function..

If you’re seeing a lot of these make sure to reference Martin et al. (2022) and Hickey et al. (2022) for clinical guidance!

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Italy from the iPhone 🍷🛵🌧️

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Patients with a true stiff elbow don’t come around very often. But when they do, it’s nice to have some go-to self-mobilizations to match your in-session treatment.

Both of these are on/off mobilizations to get those ‘bows loosened up, and this rehab EMOM is best served in short bouts, multiple times per day, to drive long-term change.

Stay tuned next Friday for another rEMOM extremity edition 🔥

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See the world.
You’ll be better for it 🌎

#travel #europe #filmmaking #filmmaker #sony

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We went all over Italy and still need more time. 🍝🍷⛲️☕️🇮🇹
We saw Venice, Dolomites, Lake Garda, Bologna, Florence, Tuscany, Amalfi, and Rome all in 2 weeks 😮‍💨

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12 min rEMOM
4 rounds 3 exercises

▫️BOTTOMS UP KB PRESS
½ kneeling maintains spinal stabilization Upside down KettleBell press overhead arm ending by your ear.

▫️BILATERAL FARMER CARRY
As heavy as able to maintain engaged shoulders

▫️BEAR PLANK SHOULDER TAPS
Table top position Knees off the ground Perform shoulder taps

These exercises combine spinal stabilization requirements with a mix of open and closed chain shoulder activities in different ranges of motions

Effective and Efficient

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Lake Garda 📍

This is the first trip I’ve been on since I was probably 16 that I didn’t bring a DSLR with me. Decided to swap it out with a fixed 24mm and I’ve been enjoying the simplicity of this thing.

#ricohgriiix

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Fall is peaking early this year 😮‍💨

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I know y’all are dying to see the ring so HERE IT ISSSSS

Btw, he asked and then I said I had a tiktok idea that I have been WAITING to do and it’s the backbone of our relationship - a SpongeBob quote 🥰

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“When are you going to propose?”
At 7 am on the side of a mountain in the Dolomites ⛰️

My forever adventure partner 🖤🥹

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TLDR: a thank you post to every single person on my team and my people who sat with me in the highs & low moments of this training block 🥺 YOU KNOW WHO YOU ARE

Long version if you read captions —
no way in heck would i be writing this in Berlin without those tagged below. And if you aren’t tagged YOU KNOW WHO YOU ARE. this training block i felt so so strong and back after my year of injuries but 4 weeks ago, it quickly pivoted to frankly one of the hardest mental battles I’ve faced so far as an athlete. im thankful for every one who has held my hand or handed me tissues or gave me information i needed to hear but maybe didnt want to. also thankful for my body who always does its best for me and always lets me know when its time for a reset. tomorrow is uncertain but all i know is im here for party pacing and here to soak in another beautiful memory and chance to do a hard thing. 🤍🫶 let this be your reminder that life is big and beautiful and difficult and frustrating but what a gift it is to experience it all.

Thank you. 😭
@holidaywilliams @onwardclt PT 🫶
@jennyhitchings coach 🫶
@crossconditioningtraining @jen.w.dufresne strength 💪
@kaylanfreakingcorbin dietian 🍌
@novawellnessclt recovery 🫶
@betterbrainandbody recovery 🫶
@morning.runclub my ppl.
@kaldenrunning for keeping my fits 🤭
@dr.yelenaokhotin my health 🥹

@ everyone else you know who you are

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Subscap related shoulder pain doesn’t need the perfect exercise. It does need consistent loading, intentional dosing and progression over time.

Three exercises. Every minute, a different goal.

👉 90/90 IR pull across → subscap loading  👉 Thoracic extension over the roller → built-in rest + mobility 👉 Banded wall slide → overhead tolerance + posterior cuff work

12 minutes. 4 rounds. Efficient in the clinic, simple to repeat at home.

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