Resilient Training and Rehabilitation

Resilient Training and Rehabilitation Created by Alex Effer, Resilient is a training and rehabilitation service aimed to improve fitness a

Triple extension may happen, but not where you think it does. If you want to have a deeper understanding of biomechanics...
06/26/2025

Triple extension may happen, but not where you think it does.

If you want to have a deeper understanding of biomechanics to better assess and program…

Then join my EVOLVE Biomechanics Mentorship!

Early Bird Sale ends in 4 days ⏰

This past weekend, I had the honour of presenting at a conference hosted by NHL strength coaches and athletic therapists...
06/24/2025

This past weekend, I had the honour of presenting at a conference hosted by NHL strength coaches and athletic therapists.

I grew up playing hockey so this experience felt surreal!

I am grateful to have been invited to this convention and be a part of great conversations happening within the sports performance community.

A big shoutout to and for hosting this event and bringing together so many forward thinking professionals!

I have some exciting news to share!Baby Effer is coming soon! 🤍We’re so excited for the next chapter to come!I’ll take a...
09/08/2024

I have some exciting news to share!

Baby Effer is coming soon! 🤍

We’re so excited for the next chapter to come!

I’ll take all the advice I can get 🤣

The Wait Is Over!🚨The Resilient Lower Body Program is officially here! 🚨🎉Over the last 8-months I have been working hard...
02/16/2022

The Wait Is Over!

🚨The Resilient Lower Body Program is officially here! 🚨🎉

Over the last 8-months I have been working hard to bring you the best program to optimize the lower body!

I have changed the program well over 50 times to create a system that will not only mirror the Resilient Upper Body Program, but also to reinforce the foundational characteristics that I believe everyone needs to have a resilient lower body.

Throughout the 3-phases, each progressing off each other, you will:

🔹Restore mobility of the hips, knee, ankle and foot

🔹Restore optimal biomechanics of the lower limb as it relates to the 3-phases of gait to help with resiliency

🔹Reinforce tissue strength and capacity of the lower limb

🔹Gain an understanding of the principles underlying this course through a 45 minute presentation

🔹Self-assessment exercises as a guide to progress through the program

I look forward to hearing about your progress through the program for yourself and with your clients!

Link in bio!

Coming tomorrow 💪🙌Stay tuned!
02/16/2022

Coming tomorrow 💪🙌

Stay tuned!

Happy Valentines Day to my better half😘🌹
02/14/2022

Happy Valentines Day to my better half😘🌹

Extension is internal rotation. It’s important that during forward motion (gait, running, jumping) that we have extensio...
02/14/2022

Extension is internal rotation.

It’s important that during forward motion (gait, running, jumping) that we have extension through the big toe, knee (marginally), hip etc.

If we don’t then we will find it somewhere else that is less efficient.

For example, if I can’t get hip extension then I’ll get it from the knee, the back, or both.

If I don’t have big toe extension, it’s likely secondary to a COM that’s too far forward which causes my foot to be held down into a pronating position which doesn’t allow the 1st met head to come towards the ground.

Appreciate the role of different areas during movements allows us to not only use specific exercises but it also allows us to identify which cues or reference points to use.

Let me know what you think!

🚨The Resilient Lower Body Program coming out any day now! Stay tuned👀

We are not symmetrical. So we shouldn’t be trying to achieve symmetry. What we should be going after is our ability to t...
02/10/2022

We are not symmetrical.

So we shouldn’t be trying to achieve symmetry.

What we should be going after is our ability to turn and shift to each side at different times.

Can I absorb force going into a cut on my left?

Can I then repurpose that force and use it to propel me to the other side?

Do I have the ability to retract a rib cage on one side while i compress it on the side?

Am I “stuck” in one pattern or can I get out of it and be dynamic?

It’s not about making our body “even” but making it dynamic to be able to respond to the environment around us.

Let me know what you think!

Valgus isn’t a “bad” thing. We require some degree of Valgus to be able to push a lot of load and produce force. Especia...
02/09/2022

Valgus isn’t a “bad” thing.

We require some degree of Valgus to be able to push a lot of load and produce force.

Especially producing force quickly.

Understanding how it can be compensatory and why it can occur is important for an assessment standpoint but also from an exercise selection.

If we can figure out where the body can’t produce internal rotation, we’re going to be able to distribute forces better.

This will then not require us to use a compensatory strategy like an over exaggerated knee valgus to achieve it.

Let me know what you think👇👇

Address

100 King Street West, Suite 5700
Toronto, ON
M5X1C7

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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