Cleared by your PT. Still in pain every heavy set. Start here.
How to rebuild movement and train pain-free.
Starting with your next session.
The same drills behind Greg's 7-year shoulder, Marie-Claude's post-surgery return, and Étienne's 11 years of chronic pain.
If you got cleared but you're still in pain, this is for you.
- Your back takes over the second the weight gets real
- Hips feel locked in squats and hinges, no matter how much you stretch
- Pressing overhead feels restricted, pinchy, or just off
- Knees, ankles, or feet are quietly the thing holding your lifts back
- You've tried random mobility drills from Instagram. Nothing stuck
- The pain's been around for months. Nothing has actually changed
Four sections. Find yours. Run the drills before your next session.
Every drill has a video, rep counts, and the why behind it. No guessing.
The Reset. Everyone starts here.
Three minutes of rolling. Glutes, adductors, lats. This is the work that makes every other drill land. Most people skip it. That's why their mobility never changes.
Back & Hips
For lifters whose back takes over the second the weight gets real, or whose hips feel blocked in squats and hinges. Five drills that restore rotation, decompress the pelvis, and get your body absorbing force instead of bracing against it.
Shoulder
For anyone who feels restricted overhead or pressing. Two drills that get the shoulder blade and ribcage moving together again. Most pressing programs never address this.
Knee & Foot
For knee discomfort in squats, lunges, or running, plus the ankle and foot stiffness nobody addresses. Includes the big-toe mobilization that sounds pointless and changes everything up the chain.
I built the drills I wish someone had handed me.
I'm Gabe. Licensed kinesiologist in Quebec (OPQ). Lifter. Someone who spent over five years training around back pain.
I lost sets. I lost sleep. I lost my identity. Every professional I saw treated the back. My back wasn't the problem. One week of relief, then it came right back. Every time.
Eventually I found the right mentors. The ones who got that for a lifter, training is the rehab. Rehab doesn't end when you can walk upstairs. It ends when you're back under real load, pain-free. They taught me the loading, the progressions, the drills I'm sharing here.
Greg had a 7-year shoulder. Marie-Claude was post-surgery. Étienne had 11 years of chronic pain. All of them started with some version of this list.