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Oh man where do I begin with this. Today @fbradley_55 made a decision. A decision that will change his life for the good, and all that hair.

Off to the @uscg and to say I will have two serving is an understatement. I know everyone is proud of you, even @_gavinbradley

My advice to you meathead. Listen. Keep your mouth shut. Yes everyone knows you are stronger than them but show it. Out work, out perform, out hustle. Do the work. And you will shine.

Your dads, @portcityattorney and I are so proud of you. 😂😂

You got an amazing support crew behind you but it’s time for the world to know who you are.

I’m proud of you.

Love,
Dad

#uscg #manchild #powerlifter #prouddad #twodadsandourmeathead

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For all my perfectionist out there, this one is for you!

Life is not perfect, so stop expecting your movements to be! It’s okay if your form doesn’t look identical to a professional!
They’ve spent YEARS of technical skills to maximize their performance!

You are a parent of 2 kids looking to just stay fit, your form is going to be different!

That being said, make sure you are hitting the areas you are supposed to be hitting with your movements!

If you are doing a glute workout… make sure you feel it your butt, not your back!

Don’t be afraid to EXPLORE your movements and find the positions that work for you!

Start light, engage your core, build confidence and strength, THEN go heavier!

If you found this helpful, make sure to follow us for more tips to move better, progress faster and live without limits!

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Even if you don’t have any time… You got 10 minutes to invest into moving better and pain free in your future!

Even with a busy schedule, here is how I would maximize 10 minutes of my time to get the best “bang for my buck” when it comes to a daily prehab routine!

Dm us the word “PREHAB” to receive our 10 minute daily prehab routine guide for free!

Start moving better, feeling better and living without limits!

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Back squat hurting? 🚫
That doesn’t mean you stop training it.. Read Below ⬇️

Pain doesn’t always mean damage, but ignoring it or pushing through it definitely slows progress and can let to more injuries later on!

The goal isn’t to “tough it out.”
The goal is to scale intelligently so you can keep building strength without setbacks.

There are multiple ways to modify a back squat depending on:
• where the pain is
• when it shows up
• what your body can tolerate right now

And no, scaling is not a step backward.
It’s how athletes stay consistent, confident, and in the gym long-term.

👇 Want our FREE guide?
Comment “SCALE” and we’ll send you our step-by-step framework for modifying any workout when training with pain or injuries.

Train smarter Not Harder.

#TrainSmart #ScaleDontStop #PerformanceRehab #SquatBetter #CrossFitRehab #ActiveAdults
#TrilogyPerformance

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🚫 Avoiding a specific movement may be exactly why it hasn’t gone away yet.

I hear this all the time:
“Doc, I herniated a disc bending down… so I just don’t bend anymore.”

Totally understandable… but here’s the issue 👇
Bending is a vital movement we use every single day.
Avoiding it doesn’t “fix” it — it often just makes your body more sensitive and less confident in that position.

✅ Instead, the goal is to rebuild stability + control so your nervous system feels safe doing it again.

One of my go-to movements for relearning controlled flexion: The Jefferson Curl 💪
When done correctly (and started LIGHT), it can help you:
• regain control through spinal flexion
• improve tolerance to bending
• feel more stable picking things up
• move with confidence again

Pro tip: Start with bodyweight or a super light dumbbell. Slow tempo. Full control. No ego lifting. 😅

📌 Save this demo to try in your next workout &
Follow us for more rehab + performance tips

🗓️ Want help figuring out what movements you should train right now? DM us “BEND” and we’ll point you in the right direction.

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Ever have low back pain… and then out of nowhere your opposite shoulder starts barking too? 😩💥
That’s usually not random.

There’s a good chance you’re dealing with core instability, and your body is creating a crossover compensation (aka: it borrows stability from somewhere else… and that “somewhere else” gets cranky).

✅ One of my go-to fixes: Bird Dog Row
Why I love it: it trains your entire chain—core + glutes + lats + shoulder stability—without wrecking your spine.

How to do it (quick cues):
1. Hands/knees, neutral spine (no sag, no arch)
2. Reach one leg long behind you
3. Row with the opposite arm (elbow to pocket)
4. Move slow. Stay square. Breathe.

🔥 Pro tip: if you’re wobbling, lighten the weight or shorten the range—control > ego.

👉 Whether you’re dealing with this or not: SAVE this for later and add it to your core routine.

Want help figuring out why your body is compensating?
DM “BIRD DOG” and we’ll point you in the right direction.

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One of my go-to movements for clients dealing with low back pain that actually starts in the hips — especially during squats. 👇

If your hips aren’t moving well, your low back works overtime… and eventually, it lets you know. 😅

Try this drill before your squat sessions to:
✅ Open the hips
✅ Improve depth
✅ Reduce low back pinch
✅ Build stronger, safer movement patterns

Save this for later & share with a friend who needs it! 🔥

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🏃‍♂️💥 Do you constantly feel tightness on the outside of your hip or IT band when running?

Or maybe you struggle to feel your glutes during squats, deadlifts, or kettlebell swings? 🍑

If so, there’s a good chance your body is working around a hip mobility issue that’s forcing compensation.

When your hips can’t move properly, your body recruits the wrong muscles — leading to IT band tightness and inefficient movement over time!

👉 This simple trick is a great way to test it yourself and start reconnecting your brain to your glutes again!

✅ Save this post for later and give it a try!

💬 Was this helpful? Let us know in the comments!

👇 Drop another movement problem you’re dealing with — we might feature it in our next post!

#tipsandtricks #trilogychiropractic #rehabchiro

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💥 Meet Team Trilogy’s Founder- Dr. TC! 💥

Dr. TC is a Doctor of Chiropractic, Movement & Performance Specialist, & the owner of Trilogy Chiropractic & Rehab

A former collegiate soccer player turned performance expert, Dr. TC Stephens built Trilogy Chiropractic & Rehab straight out of Palmer College of Chiropractic in 2022 with one mission —
➡️ To help active individuals reach their full potential and enjoy living without limits.

By combining the power of muscle recovery and chiropractic care with customized rehab programming, Dr. TC and the Trilogy team deliver an elite level of care designed to help clients finally experience long-lasting results — not just temporary relief.

⸻

⚽ When He’s Not in the Office…
• 👶 Dr. TC loves spending time with his wife, Dr. Daria & beautiful son, Rylan!
• 💪 You can also find him coaching at F45 Mayfaire, educating the fitness community on how to train smarter and stay injury-free.
• 🏐 In his free time, he stays just as active as his patients — playing competitive soccer, volleyball, disc golf, and even pushing himself to compete more in CrossFit!

⸻

🚀 Why Our Patients Love Dr. TC

He doesn’t just talk the talk — he walks the walk.
If you’re ready to move better, feel stronger, and live life to the fullest…
👉 Click the link in our bio to book your free call with Dr. TC today!

P.S. - pictures at the end were taken at each step of Trilogy’s growth! From meeting athletes at a park to treat…. to building our own performance center! And we’re just getting started!!

#trilogychiropractic #meetthedoctor #teamtrilogy #rehabchiro #wilmingtonnc #smallbusiness #americandream #brickbybrick #chiropractic #performance #athlete #dadswholift

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That post #gym high after lifting all the weights in that mf #💪🏾

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Momentum back Thanks be to God

Into the depths of the offseason

5 kg pr / 2 rep pr

@hamstringpapi
@pcsportsperformance

#powerlifting #squat #bench #deadlift #sbd #powerliftingmotivation #fitnessmotivation #fitness #a7 #ipf

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Training dump from W3

265 // 584 paused (5 kilo pr)
185 // 408 x3 (-5 kilo from pr)
285 // 628 x4 (-5 kilo from pr)
240 // 530 x7 (matched pr)
270 // 595 x7 paused (-2.5 from pr)

Finally feeling decent post meet. Body decided to die on me for w2 and early w3, but thanks be to God I have been revived.

@hamstringpapi
@btb_barbell

#powerlifting #powerliftingmotivation #a7 #sbd #squat #bench #deadlift #fitness

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