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This site is for the athlete, dancer, and persons looking to increase their performance, whether it is in the gym, on the field, or on the stage. At the end of the day, my goal is to divulge the hours of research and in-person experience aimed towards helping you move faster, get stronger, and live healthier.

Check Out What’s New On The Blog

Analyzing the Squat: Interview with Jordan Syatt

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Jordan Syatt is a good friend of mine, having shared roots with an internship at Cressey Performance. Although he interned well before I did, we share a commonality for lifting, writing, along with crushing spicy foods, so it didn’t take long before we connected in person. So with that being said, Jordan filled me in on a product he is […]

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Observations in Movement Assessments for Dancers

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A few weeks ago I had the opportunity to sponsor a table at a dance event (colloquially termed “jams”) Rhythm Spotlight XI that was held by Penn State. During the event, I had the opportunity to perform assessments on a good handful of dancers, and with this being one of the first big jams of the year regionally, I knew […]

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Hacking Single Leg Exercises

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Within our programming at Endeavor Sports Performance, our athletes and clients are familiar with our many variations of single leg exercises. Whether the purpose of the exercise is to avoid any detrimental structural damage to the hips and femur colliding seen in bilateral movements with our athletic population, or to simply encourage single leg stability and strength, many athletes have used […]

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Interpreting and Improving Hip Internal Rotation

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Since coming on board at Endeavor Sports Performance, I’ve personally assessed a few hundred, and as a whole staff we’ve probably observed thousands of individual hips and rotation screens. To make a sweeping statement, many of the athletes we see at Endeavor present themselves with some form of limited hip internal rotation range of motion. I can remember specifically the […]

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Screens and Movement Assessments for FREE

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In a recent post, Joint by Joint Approach and What This Means for Bboys, I go over an ideal training scenario in which I go over the sequential steps that would lead to optimal training for bboys and bgirls. To reiterate the above post, initial steps prior to any athletic endeavor would involve identifying any dysfunctional movement patterns. If anything […]

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Identifying Hip Internal Rotation Range of Motion

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This is the first of several self-assessments any athlete or dancer can do to identify current ranges of motion within the hip. UPDATE: The next blogpost in this series is Interpreting and Improving Hip Internal Rotation. The hips can exhibit several motions: flexion, extension, internal rotation, external rotation, along with abduction, adduction, and circumduction (although this may be a combination […]

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Core Exercises You’re Not Doing: Bear Crawls

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What You Need to Know: Neutral spine is promoted. (via a long “line” from the head to the butt.) In order to crawl with a decent amount of weight, you need to “neutral, brace, breathe” to take a line from physical therapist, Mike Reinold. No implements to hold, and if the first two points are taken care of, there is limited […]

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Before You Make Your First New Year’s Resolution…

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Look at old ones, and re-evaluate why you failed those. Did you fail because of your fear? Are you lacking the resources to accomplishing your goals? Or did you make a half-hearted decision? What action step can you take towards taking control of the process to achieving these goals? Don’t fail again with regards to the same mistake. Or if […]

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The Skinny On Muscle Building Superfoods

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I’d like to introduce a friend of mine, Rich Thaw. We previously met at a continuing education seminar over a year ago, and found that overtime our ideas on athleticism, movement patterns, and other ideologies have begun to overlap, so much so that I asked him to provide a bit on nutrition for all of the hard-gainers out there. As […]

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Zen Enso

Why You Aren’t Getting What You Want

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You reap what you sow. But no one talks about the time between the planting of the seed, the amount of effort it takes to grow and care for that seed, then reaping the benefits afterwards. Patience seems to pervade everything that I’ve accomplished and done this year. Dictionary.com defines patience as “quietly and steadily persevering or diligent, especially in […]

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