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projectwellbeingllc

@projectwellbeingllc

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🔳POWERED BY @fortifyhumanperformance 🧬
🔳PERFORMANCE WELLNESS & MEDICINE
🔳TRAIN.OPTIMIZE.RECOVER MEMBERSHIP
🔳PHYSICAL THERAPY & MASSAGE

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TIGHT HIP FLEXORS? DON’T JUST STRETCH THEM.

Stretching can help improve mobility, but it’s only one piece of the puzzle.
Your hip flexors also need the strength and control to actively move through and tolerate those ranges.

Here are 4 exercises that go beyond traditional stretching:

1️⃣ Couch Stretch + OH Reach
2️⃣ SL GHD Hip Flexor Eccentric
3️⃣ Machine-Resisted Hip Flexor March
4️⃣ Half-Kneeling Cable Knee Extension

These exercises combine hip extension mobility, eccentric control, and progressive strengthening of the hip flexors and rectus femoris.

ACCESS THE RANGE → CONTROL THE RANGE → STRENGTHEN THE RANGE.

Save this for your next workout and send it to someone who’s always complaining about their tight hips

#hipflexors #hipmobility #hippain #physicaltherapy #mobilitytraining

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They were right about the risk. They were wrong about the payoff.

Every meaningful thing I have ever built started with a decision that made intelligent people uncomfortable. I want to be fair to those people. They were not weak and they were not foolish. They saw the downside clearly, because the downside is always the familiar part. What they could not see was the room on the other side of it.

The safe decision feels responsible. It also has a ceiling. It caps your growth, protects your comfort, and quietly guarantees mediocrity.

The bold decision is different. Not reckless. Not emotional. Bold. You size the risk honestly, protect the downside, test the thesis, and leave room for an upside the safe version could never create.

I have been wrong in public. It cost me money, sleep, and a piece of my ego. It also gave me data. I learned, I adjusted, I kept moving.

Being wrong while building returns information.
Drifting because you were afraid to choose returns nothing.

Fear is not always a stop sign. Sometimes it is a spotlight showing you exactly where your next level is.

Be bold enough to be wrong.
Be disciplined enough to learn.

Safe, small, and forgettable is still a choice.

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Vegas/LA Dump

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3-0 (3 KO’S)

#boxer #boxing #fighter

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Trying some new video and editing techniques for my ChefKas socials. This is a new series called “ How I Make This - by ChefKas.“ 👨🏻‍🍳 💥 🍽️

Please let me know what you think. It takes some time to do these, but I like the way the end result looks. Do you agree? Let me know if you have any requests! 🎥 🪄 🚀 🙏🏼

#PersonalChef #FoodVideo #Yummy #Hibachi #ProteinBowl

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Medium rare. Professionally seasoned 😈.

Nothing like using the sauna at @projectwellbeingllc 🔥🔥

#bodybuilding #muscle #workout #gym #drnicolerakowski

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At some point, you have to decide what kind of woman you’re going to become. 🤍

Not just what you want your body to look like. But WHO you want to be when life gets hard. When motivation disappears. When nobody is watching. When keeping the promises you made to yourself requires more than just wanting it bad enough.

This journey is about becoming a woman who trusts herself to follow through.

A woman who stops abandoning herself every time life gets uncomfortable or when it demands more from her.

A woman who understands that discipline isn’t punishment. It’s an act of self-respect.

A woman whose confidence isn’t dependent on a number on the scale, how she looks in the mirror, or anyone else’s approval.

You don’t build that woman by waiting until life gets easier. You build her by showing up IN THE THICK OF IT.

And somewhere along the way, you realize you weren’t just losing the weight or building a stronger body…

You were actually becoming the woman YOU could count on.

THATS the kind of transformation I’m here for. 🤍

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A HYROX station lift & a flex
My kinda day 🙂‍↕️🫶💪

@projectwellbeingllc

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📍 @projectwellbeingllc @fortifyhumanperformance Posterior Chain Day - let me see how clean your single leg RDLs are. Now I need something to train for 😈

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📍 @projectwellbeingllc DECEMBER 😈 @emilianofvargas

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STOP only resting your back when it hurts! Your back needs more than just stretching and temporary relief.

Building a more resilient back means progressively improving your ability to move, control, and tolerate load.

Here are 6 more exercises targeting hip mobility, trunk stability, rotational control, and progressive strengthening:

1️⃣ Banded Bench Hip ER + Reach/Row
2️⃣ Banded Quadruped Open Book
3️⃣ Banded Pullover Bridge + March
4️⃣ DB Bird Dog Row
5️⃣ Wall-Supported Kickstand RDL
6️⃣ Suitcase Carry

The goal isn’t to avoid loading your back forever. It’s to gradually build the capacity to handle the demands of your life.

MOBILIZE → CONTROL → LOAD.

Not every exercise is appropriate for every back. Find your starting point, work within your tolerance, and progress from there.

📌 Missed Part 1? Check my page for 6 more exercises.

Save this for later and send it to someone who’s always complaining about their back.

#physicaltherapy #lowbackpain #backpainexercises #backpaintreatment #backpainrelief

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Plan update for this week: Julianna’s doing PT with the club until Thursday’s appointment. That’s when she’ll get new x-rays and hopefully the full clearance.

✨Send us your good vibes for Thursday 🤞🏽🙏🏽

#soccerinjury #injury #injuryrecovery #physicaltherapy #pt

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