Wellman Wellness Training

07/09/2025

Who’s This For:This movement is ideal for individuals dealing with: • Chronic low back pain from poor rotation mechanics • Neck, chest, or upper back tension that restricts breathing • Issues with posture, fatigue, and ribcage compression from sedentary lifestyles • Reduced mobility when rotating, lifting, or changing direction • Athletes and active individuals needing better performance and injury resilienceIf you’re stuck doing seated lat pulldowns with little carryover to real life or sport—and still battling pain or tightness—this movement is your next upgrade.⸻How To Do It:Start in a half kneeling position with your front foot elevated on a yoga block: • Engage the back foot toes into the ground for stability. • Pin the hips forward to neutralize the pelvis and avoid overextension of the low back. • Retract and depress the shoulder blades (“pull them back and down”) to anchor the upper body. • Begin the movement by rotating the torso through the thoracic spine, not the lower back. • Pull the band or cable toward the back leg foot with your rotation, tucking the elbow toward the back hip to engage the lats and obliques. • Control the return with tension—don’t rush the eccentric phase.This specific postural setup allows for pure rotation through the ribcage and upper back, while minimizing strain on the low spine and traps.⸻Why This Works (Over Traditional Seated Lat Pulldowns):Most people sit into lat pulldowns with poor posture and a stiff spine. This encourages the wrong muscles to dominate and reinforces dysfunctional patterns.This variation: • Trains true thoracic rotation without recruiting the lower back excessively • Improves ribcage mobility, crucial for breathing and athletic movement • Activates the lats under longer periods of tension, developing both strength and muscle shape • Decompresses the neck and traps, reducing headaches and breathing restrictions • Enhances core control, posture, and rotational power—essential for real-world and sport-specific movementsOver time, this will decrease your risk for low back, hamstring, and knee injuries, and improve breathing, posture, and overall movement freedom.⸻Before jumping into advanced drills like this, it’s critical to rebuild your foundation with the right warmups, mobility, and postural work.Our First Program teaches you how to eliminate pain, correct dysfunctional patterns, and prepare your body for more powerful, athletic training like this.Online training is available now.Start with our foundational programs from just $49/month, or bundle your way into full, progressive training tracks tailored to your needs.Invest in the process. Perform better in life and sport.⸻Follow for daily training insights and motivation:Instagram: | : : your journey at:www.wellmanwellnesstraining.netEnjoying my content? Leave a review on Google:https://g.co/kgs/eMErKoQPhone: 1-780-709-6629Believe and We Can Achieve.

06/17/2025

has a way of really slowing us down.

It’s the major result from , and lack of in our as a whole.

Step 1️⃣ to truly build a around is our .

This is a for making your pain, and movement becoming a thing of the past.

techniques involve , and can change the state of the tissues to be more pliable, and receptive to increased & .

Unfortunately your old programs and workout approach may be causing more harm than good…

Stop reinforcing dysfunction with outdated exercises.

Train smart with Wellman Wellness Training—where every movement is designed for real-life strength, posture, and pain-free performance.

These aren’t your average gym routines. This is targeted training that builds you up from the inside out.

Start today at:
www.wellmanwellnesstraining.net

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Believe and we can achieve.

06/11/2025

Fascia controls ALL parts of your body.It’s like your tablecloth: rearrange the tablecloth, and you rearrange everything on the table.Myofascial restrictions shift your entire body. Acting like a knot, this misalignment impairs movement throughout the whole system.So, when do we start treating fascia for what it is?If you have a container that holds every single element of the human body, wouldn’t it make sense that this container influences how everything inside functions?If your suit is tight, you can’t move.If you can’t move properly, your body starts to compensate.Through that compensation, overstimulation occurs—leading to inflammation, then pain, and eventually injury (PMID: 34357040).Few people know that a myofascial restriction (also known as a trigger point) is simply dehydrated fascia.Fascia is naturally hydrated. So when you engage in activities that dry it out—like prolonged sitting, overtraining, disconnecting from nature, or experiencing trauma—you create the perfect conditions for these restrictions to form.Fix your suit.- will “fix your suit” with the proper order of releasing the restrictions : 1️⃣ techniques , deploying , along with other rollouts when needed2️⃣ that proper pliability, & ⬆️ range of motion in those chronically tight fascial areas 3️⃣ deploy proper that clean up all the movements causing , fatigue, & ⬆️ . From there you can get back to your more important fitness goals ( ⬆️ muscle mass, ⬆️ To take advantage of this to these reoccurring issues, please DM or for more information. In the meantime you can visit this playlist :https://youtube.com/playlist?list=PLNM-lRJnyk4Iz_bBWuEIWpaf403rJYbRS&si=lFaAf3AFL53pHVY6For the reasons why we choose what we do over at WWT. Let’s heal together, and have it stick for the long term. 🙏🏿 👊🏿

06/02/2025

https://youtube.com/shorts/MnfZBX2A3oQ?feature=share

Struggling with rounded shoulders, low energy, tension headaches, or shoulder/back pain?

This drill is designed to reset your posture and bring strength back into your upper body.

Who it’s for:

Desk workers with forward-slouched posture who often deal with headaches, shallow breathing, getting sick easily, fatigue, and nagging shoulder or back pain.

Athletes and fitness enthusiasts who do most of their training in front of their body (pressing, cycling, running, etc.) and suffer from recurring shoulder tightness, back strain, or poor posture.

Why this drill works:
• Trains scapular retraction—pulling your shoulder blades back where they belong, essential for posture correction, shoulder health, and pain prevention.
• Reinforces postural alignment—reconnecting the upper back with your core and glutes.
• Counters the impact of modern posture habits—improves breathing, energy, and long-term movement efficiency.
• A go-to rehab/retraining drill for restoring control, reducing tension, and rebuilding upper body function.

How to do it:

Grab a looped band and wrap it behind your back, just under your shoulder blades.

Bring your arms into an “under arrest” position—hands behind your back with elbows bent and forearms held in front of your torso.

Allow the resistance of the band to pull your forearms/elbows forward, placing them in front of your stomach area, trending toward the anchor point of the column or the direction the band is pulling from.

Set your posture:
– Feet straight ahead
– Hips tucked slightly underneath you
– Knees pinned outward (active glutes)
– Head and chin gently tucked back

From this position, retract your shoulder blades—squeeze them together without shrugging—and hold the contraction.

Release with control, then repeat for reps or sustained holds.

Keep tension through your core and avoid letting your spine or shoulders collapse forward.

This drill supports posture, but real change comes from structured progression.
Exercises like this are most effective when used as part of a tailored program.
Wellman Wellness Training offers custom in-person and online coaching packages that guide you through the right drills at the right time—based on your needs and pain history.

Ready to reset your posture and move pain-free? Contact WWT to start your personalized program.

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Phone: 1-780-709-6629.

Struggling with rounded shoulders, low energy, tension headaches, or shoulder/back pain?This drill is designed to reset your posture and bring strength back ...

04/28/2025

If you suffer from forward-leaning posture, neck pain, fatigue, or shoulder/back discomfort—from long hours at a desk or training hard—this advanced band exercise targets the root of the problem.

https://youtube.com/shorts/90mjCESUsKQ?feature=share

Why this exercise matters:

Directly corrects modern posture issues: Unlike classic face pulls, this variation addresses the shoulder blades sitting too far forward and elevated—common with desk work and device use. The bent over pulldown and wing extension position helps reset scapular mechanics, encouraging your shoulder blades to retract, depress, and stabilize as they should.

Superior time under tension: Banded work forces your muscles to engage and stabilize through the entire range of motion, avoiding the swinging and “cheating” often seen with heavy free weights. This not only delivers a stronger, more stable upper back, but also reduces your risk of long-term compensations and injuries.

Targeted rehab for common shoulder problems: Excellent for people recovering from AC joint strains/sprains, shoulder separations, and chronic neck tightness or headaches. The controlled, extended “wing” position helps strengthen the mid-back, restore posture, and relieve upper-body tension.

Reduces symptoms beyond pain: Improving scapular function with this drill can help reduce brain fog, sinus pressure, and fatigue caused by poor neck and head alignment.

How to do it:

Anchor a resistance band low to the ground.

Stand facing the anchor, grab the band with both hands, and hinge at your hips so your chest is nearly parallel to the floor.

Pull the band down and back in a “pulldown” motion, focusing on retracting (squeezing together) and depressing (pulling down) your shoulder blades.

As you reach the bottom, extend your arms slightly out to your sides into a “wing” position, feeling your mid-back and rear shoulders engage.

Pause, keeping tension on the band, then return slowly to the start.

Repeat for reps, maintaining a neutral spine and stable core.

Who benefits from this exercise:

Desk workers fighting forward-head posture and shoulder elevation.

Fitness enthusiasts and athletes with chronic neck, upper back, or shoulder discomfort.

Anyone needing a smarter, safer way to restore upper body health and function.

The right exercise, at the right time, is everything.
While this banded drill is powerful, it’s a progression—proper recovery and rehabilitation depend on the right sequence of exercises, not just random selections. Wellman Wellness Training provides thorough assessments and custom-built programs to ensure you get lasting results, not just temporary fixes.

Ready for real, long-term change?
Invest in a comprehensive Wellman Wellness Training program package—available both online and in-person—to move and feel your best for life. Our expert guidance ensures your rehab and strength work is done at the perfect time for you.

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Phone: 1-780-709-6629.

If you suffer from forward-leaning posture, neck pain, fatigue, or shoulder/back discomfort—from long hours at a desk or training hard—this advanced band exe...

04/28/2025

If you want less knee pain during squats, lunges, running, or any lower body activity—this single-leg drill is the smarter way to build functional strength.

Exercise: Plyo Box or Bench One Leg Pistol Squat with KB or DB Drill

Watch the demo

https://youtube.com/shorts/wPBlwF93qI4?feature=share

Why this exercise matters:

Targets the posterior chain: Unlike traditional back squats, this drill loads your hamstrings, glutes, obliques, foot, and ankle stability far more effectively. It’s functional—your body is built to move one leg at a time, just like walking, running, and most sports.

Hits hard-to-reach areas: This movement isolates and strengthens the lower hamstrings and deep hip muscles that connect into the glutes. These muscles are critical for strong, pain-free leg extension and power when transitioning from one foot to the next (think running, sprinting, and jumping).

Boosts true mobility: The single-leg setup means each hip moves through a different range of motion on each rep, mimicking how your hips shift and stabilize in real-life activities. This improves both mobility and stability, helping you perform better and reduce injury risk.

Reduces knee pain: By focusing on posterior chain loading and ankle stability, you decrease the shearing forces on the knee joint often seen in traditional squats or lunges.

How to do it:

Sit on the edge of a plyo box or bench. Hold a kettlebell or dumbbell at your chest.

Extend one leg straight out in front of you. Your other foot stays flat on the floor, ready to drive the movement.

Brace your core, keep your chest tall, and press through the planted foot to stand up—maintain control and balance.

Slowly lower yourself back to the seated position, using your glutes and hamstrings to control the descent. The lifted leg stays straight throughout.

Complete all reps on one leg, then switch sides.

Who benefits from this exercise:

Anyone seeking less knee pain and more real-world leg strength.

Runners, athletes, and active people wanting stronger, more resilient hips, glutes, and hamstrings.

Those looking for both aesthetic and functional leg development they can use outside the gym.

Train smarter—build strength you can use for life, not just for looks.
Exercises like this are essential for effective program design, combining aesthetics with functional power that transfers to real-world activity.
Wellman Wellness Training offers both in-person and online program packages to help you move and feel your best.
Contact us to get started with the program package that fits your goals and lifestyle.

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Phone: 1-780-709-6629.

If you want less knee pain during squats, lunges, running, or any lower body activity—this single-leg drill is the smarter way to build functional strength.W...

04/28/2025

Wall Leaning One Leg Calf Raise Position Hip Hike Drill

https://youtube.com/shorts/aJ94-mqf360?feature=share

If you struggle with recurring pain or injuries in your ankles, feet, Achilles tendon, knees, low back, groin, or core, this targeted rehab drill is for you—no matter your activity level.

Exercise: Wall Leaning One Leg Calf Raise Position Hip Hike Drill

Why this exercise matters:

Reconnects true big toe extension: Most people stand with their feet turned out, losing effective big toe and foot arch extension. This disrupts kinetic chain activation up the inner thigh and into the core. When you run, lunge, or jump, these same compensations stick around, increasing your risk of pain and injury. This drill retrains your ability to extend the big toe and foot straight ahead, setting up proper mechanics for every step and stride.

Relieves low back pain and tightness: By forcing you to stabilize through your core and activate the muscles that rotate your pelvis and torso, this drill helps alleviate tension and improves movement as you transition weight from one foot to the next.

Improves oblique activation: Targeted hip hike work builds functional core and side-body strength. This helps reduce excess weight in the “love handles,” stabilizes your lower back, and keeps knee and ankle joints healthier during dynamic movement.

Perfect for preventing and recovering from overuse injuries caused by modern sitting and poor standing habits.

How to do it:

Stand about two feet from a wall and lean forward, supporting yourself with your hands at shoulder height.

Raise one knee up in front of your body to about hip height, keeping the toes of your supporting (standing) foot facing straight ahead—not turned out.

On your standing leg, press up onto the ball of your foot, lifting your heel as high as possible for a single-leg calf raise. Maintain pressure through the big toe and arch.

While staying tall on the calf raise, gently hike your hip (side of the lifted leg) up and down—this is a small, controlled movement.

Focus on not twisting or dropping your pelvis, keeping your hips and shoulders square.

Engage your obliques and core to maintain balance and control throughout the hip hike motion.

Lower the heel with control and repeat for reps, then switch sides.

Who benefits from this exercise:

Anyone with ankle, Achilles, knee, low back, or groin/core pain.

Runners, athletes, or anyone wanting better foot and hip function.

People looking to address poor posture or movement patterns caused by modern lifestyles.

Don’t let pain, injuries, or inflammation hold you back.
Drills like this keep your body healthy, but a complete solution means following a program designed for your needs.
Invest in Wellman Wellness Training’s online or in-person programs—expertly structured to restore your movement, build resilience, and keep you performing at your best.
Reach out today to discover the program that fits your goals.

Follow for daily training insights and motivation:
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Phone: 1-780-709-6629.

If you struggle with recurring pain or injuries in your ankles, feet, Achilles tendon, knees, low back, groin, or core, this targeted rehab drill is for you—...

04/28/2025

If you want to break the cycle of pain in your Achilles, knees, hamstrings, groin, low back, or core, this targeted drill is for you—whether you sit at a desk, run, or play sports.

Exercise: Bench One Foot Cross Crunch Position Back Lunge Leg Calf Raise

https://youtube.com/shorts/MnIKfMxBavY?feature=share

Why this exercise matters:

Prevents and rehabilitates pain and injuries in the Achilles tendon, knees, hamstrings, groin, low back, and core—key for anyone with imbalanced movement patterns from sitting, running, jumping, or quick direction changes.

Activates the body’s “sling system”: This drill links diagonal core, hip, and leg muscles, restoring proper force transfer for efficient running, walking, and athletic movements—not just landing hard on your joints.

Restores postural alignment: Re-teaches your foot to point straight, prevents over-arching your low back, and links proper big toe drive to pelvic position for better stride and power.

Relieves stress on overused areas (like the quads and knees), distributing work to the posterior chain and core.

How to do it:

Stand facing a bench. Place your right foot fully on the bench, knee bent at about 90 degrees.

Bend your torso forward and slightly across your body, bringing your left elbow toward your right knee—this creates a cross-crunch shape. Hold this shape throughout the set.

Your left leg (the one on the ground behind you) stays extended.

While holding the cross-crunch position, perform consecutive calf raises on your left (trailing) leg—lift your heel as high as possible, pressing through the big toe and ball of the foot.
Important: Make sure this foot is facing straight ahead, not turned out with the heel toward the center of your body. Avoiding this “external biased” footprint is critical—this common mistake is a root cause of the pain, inflammation, and injuries described above.

Focus on posture: the foot on the bench stays firmly planted, your body stays engaged in the cross-crunch, and your hips and shoulders remain square and controlled.

Complete all reps on one side, then switch legs and repeat.

Who benefits from this exercise:

Desk workers needing to undo sitting-related movement issues.

Runners, athletes, or anyone prone to lower body or core pain/injury.

Anyone wanting to strengthen foot-to-core connections, improve movement mechanics, and build lasting injury resilience.

Train with intention—train for life.

Generic programs won’t address modern movement challenges. Wellman Wellness Training offers progressive, function-first programs that solve real pain, inflammation, and injury issues.

Invest in a WWT program and finally address your needs for good movement and a pain-free future.

Contact us today to get the program that’s right for your movement goals.

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Phone: 1-780-709-6629.

If you want to break the cycle of pain in your Achilles, knees, hamstrings, groin, low back, or core, this targeted drill is for you—whether you sit at a des...

04/27/2025

For experienced lifters and athletes ready to unlock true leg performance—this advanced drill targets what traditional exercises miss.

Exercise: One Leg DB Alternating Pass Over Side Lunge into Back Lunge Drill

Watch the demo

https://youtube.com/shorts/4hQf_fo_9nM?feature=share

Why Use It:

Targets the lower hamstrings—a challenging area to isolate and strengthen. Critical for generating powerful knee extension and forceful push-off in sprinting, while reducing excess joint impact on the knees and Achilles tendon.

Enhances dexterity and resilience of the foot’s internal structures—activating the big toe through the inner thigh and core, translating to explosive speed and quick change of direction power.

Promotes better load distribution—shifts stress away from overworked quads and knees to the posterior chain, helping to relieve knee fatigue and prevent over-compression.

Boosts agility and real-world athleticism—delivers functional leg strength for sprinting, stopping, starting, lateral lunges, and rapid directional changes.

Superior for athletes and experienced lifters compared to traditional, overused lifts like barbell squats—this move ensures your leg training actually carries over to your sport.

How to do it:

Begin standing, holding a dumbbell in one hand.

Step out to a side lunge, loading the planted leg’s hamstrings and glutes. As you descend, pass the dumbbell under your thigh to your other hand.

Push back up to standing, then step the same leg behind you into a back lunge, again passing the dumbbell under the front thigh.

Maintain a strong, active foot—focus on pressing through the big toe and inner arch during every transition.

Alternate between side and back lunges, switching the dumbbell between hands on each rep.

Keep your core tight, spine tall, and hips level throughout the sequence.

Who should use this drill:

Athletes aiming to build functional leg power, speed, and agility.

Experienced lifters who want a smarter, more athletic alternative to traditional squats.

Anyone seeking better muscle balance and performance with less stress on the knees.

Ready to perform at a higher level?
This is an advanced movement requiring mastery of foundational strength and mobility. Wellman Wellness Training offers progressive program packages to safely build your skills and prepare you for drills like this—invest in a comprehensive plan and earn discounts on bundled programs.
Contact us to find the best program for your goals and start training smarter.

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Phone: 1-780-709-6629.

For experienced lifters and athletes ready to unlock true leg performance—this advanced drill targets what traditional exercises miss.Why Use It:Targets the ...

04/27/2025

Exercise: Standing KB Loaded One Leg Knee Drive with Opposite Hand DB Overhead Press

For athletes and experienced lifters who want exercises that translate directly to sport performance and full-body function—this advanced lift is for you.

https://youtube.com/shorts/3kmNebFEj2U?feature=share

Why Use It:

Ideal for advanced lifters and athletes seeking a functional, challenging exercise that links strength, balance, and mobility in one lift.

Targets improved core activation and opposing limb control—key for sprinting power, running efficiency, and explosive athletic movements.

The lifted leg remains in a “high knee” sprint profile, training the hip flexor and core in the exact shape required for sprinting and sport.

Develops balance and coordination—actively works the foot and arch support of your planted leg, crucial for stability and force transfer.

Reinforces pressing your foot into the ground to maintain posture and alignment—vital for safe, strong overhead pressing and to prevent injuries in the low back, shoulders, and neck.

How to do it:

Stand tall with a kettlebell in one hand (held at your side or rack position) and a dumbbell in the other (ready to press).

Lift one knee to hip height, keeping the foot flexed and core braced—this is your sprinting “high knee” profile.

Press the dumbbell overhead with the opposite hand while maintaining balance and tension through your core and the arch of your planted foot.

Lower the dumbbell with control, keeping your posture aligned and hips level—repeat for reps, then switch sides.

Who should use this lift:

Athletes looking to maximize functional strength and power for sports—especially sprinting, field, or court sports.

Experienced lifters seeking a new challenge that blends core, shoulder, leg strength, and mobility.

Anyone wanting smarter training that delivers results beyond the gym.

Ready to reach the next level?
Wellman Wellness Training offers comprehensive, progressive program packages designed to prepare you for advanced lifts like this one. Investing in a bundle of programs not only gives you the full progression and all the guidance you need—but also earns you a discount compared to purchasing single programs.
Curious about which package is right for you? Reach out today and get started on your complete training journey.

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Phone: 1-780-709-6629.

For athletes and experienced lifters who want exercises that translate directly to sport performance and full-body function—this advanced lift is for you.Why...

04/25/2025

For anyone recovering from pain, injury, or wanting to move better from the ground up—this drill is a staple in our advanced movement restoration programs.

Exercise: Seated Global Joint Rotations Drill

Watch the demo: https://youtube.com/shorts/3kgHRtzUwtQ

How to do it:

Sit tall on the floor with legs extended or knees bent for comfort.

Plant your hands beside you for support, keeping your spine long and upright.

Initiate slow, controlled rotational movements at the ankles, knees, and hips—move one joint at a time or as a flowing sequence.

Keep your core gently engaged, pressing through your footprint or contact point as each rotation landmarks the ground.

Focus on decompression—feel the space created in your joints as you rotate.

Move slowly, prioritizing range and quality over speed or force.

Avoid any pain—this drill is meant to restore motion, not add strain.

Why this matters:

Restores global joint decompression for ankles, knees, and hips—reducing pressure and improving joint health.

Activates the core by connecting each movement from your feet through your entire kinetic chain, improving control and stability.

No impact from standing posture—restore range of motion without extra loading, pressure, or inflammation.

Perfect for rehabilitation of ankle, knee, and hip joints after pain, injury, sprains, strains, or tears—especially after you first employ rollout work from the WWT programs.

Expert guidance is key:
This is a more advanced restorative exercise deployed in Wellman Wellness Training’s higher-level programs. To get the best results, start with the right phase and progress at the right pace—our coaching ensures you do the right exercises at the right time, tailored to your needs.

Ready to get moving, pain-free? Message Wellman Wellness Training to discover your perfect starting point.

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Phone: 1-780-709-6629.

5.0 ★ · Personal trainer