Fernando Titus

12/11/2025

If You’re Not Working On Hip Internal Rotation…
You’re Leaving A Massive Gap In Both Mobility And Strength. 🦵🔥

Hip Internal Rotation Is The Hidden Key To:
✅ Squatting Deeper
✅ Eliminating Pinching At The Hips
✅ Improving Knee Tracking
✅ Enhancing Athletic Power
✅ Reducing Low Back & Groin Pain

When You Lack IR, Your Body Compensates Everywhere —
From Your Knees To Your Low Back.
And No Amount Of Stretching Will Fix It Without Strength + Control.

At BOOK OF FTNESS, We Train Hip Internal Rotation The Right Way —
With Mobility, Stability, And End-Range Strength To Unlock Real Movement.

📍Improve IR. Fix Your Mobility. Increase Your Strength.

12/09/2025

Improving The Strength Of Your Adductors Isn’t Just About The Inner Thigh —
It’s About Hip Power, Stability, And Injury Prevention. 🦵💥

Your Adductors Help You:
✅ Change Direction
✅ Stabilize The Pelvis
✅ Control Hip Rotation
✅ Protect Your Knees During Sport
✅ Generate Power In Running, Lifting & Sprinting

When They’re Weak, You’ll Feel:
⚠️ Groin Tightness
⚠️ Hip Instability
⚠️ Knee Pain
⚠️ Compensation In Your Low Back

Strengthening Them Isn’t Optional —
It’s Essential For A Strong, Balanced Lower Body.

At BOOK OF FTNESS, We Train The Adductors The Right Way —
With Strength, Control, And Functional Movement.

📍Stronger Adductors = Stronger Athlete.

12/08/2025

12/07/2025

The Solution To Your Tight Hips Isn’t More Stretching —
It’s A Strength + Mobility Routine. 🦵🔥

Tightness Doesn’t Always Mean “short muscles.”
Most of the time, it means your hips don’t feel stable enough to relax.

To fix the tightness, you need:
✅ Controlled Mobility
✅ End-Range Strength
✅ Hip Stabilizer Activation
✅ Consistent, Intentional Movement

When You Build Strength Through The Ranges You Want To Access,
Your Hips Finally Open Up —
And The Tightness Stops Coming Back.

At BOOK OF FTNESS, We Teach You How To Do Both:
Move Better + Get Stronger = Real, Lasting Mobility.

📍Strong Hips Are Mobile Hips. Mobile Hips Are Pain-Free Hips.

12/04/2025

Stretching Your Leg For Sciatica?
That Might Be Making It Worse. ⚠️

Sciatica Isn’t A “tight hamstring” problem —
It’s A nerve irritation problem.
And when you stretch aggressively, you’re not “lengthening” the nerve…
You’re pulling on an already irritated system.

That means:
⚠️ More burning
⚠️ More tingling
⚠️ More shooting pain
⚠️ More inflammation

The Fix Isn’t Stretching — It’s:
✅ Reducing Pressure On The Nerve
✅ Improving Lumbar + Hip Mechanics
✅ Strengthening Core + Glutes
✅ Controlled, Pain-Free Mobility

At BOOK OF FTNESS, We Teach You How To Calm The Nerve —
Not aggravate it with the wrong exercises.

📍Stop Stretching The Pain. Start Fixing The Cause.

12/02/2025

The Rotator Cuff Isn’t Just One Muscle —
It’s A Team Of Four.
And The Supraspinatus?
It’s The One That Keeps Your Shoulder From Falling Apart. 💪🦴

This Small Muscle At The Top Of Your Shoulder:
✅ Initiates Arm Elevation
✅ Helps Keep The Humerus Centered In The Socket
✅ Protects Against Impingement
✅ Provides Stability In Overhead Movements

When It’s Weak Or Irritated, You’ll Feel:
⚠️ Pinching
⚠️ Sharp Pain With Lifting
⚠️ Difficulty Raising Your Arm
⚠️ Loss Of Strength

Strengthening The Supraspinatus Isn’t Optional —
It’s Essential For A Healthy, Pain-Free Shoulder.

At BOOK OF FTNESS, We Rebuild The Rotator Cuff From The Inside Out —
Starting With The Muscles That Matter Most.

📍Protect The Cuff. Respect The Supraspinatus.

12/01/2025

Dealing With Sciatica And Referred Pain? ⚡
It’s More Common Than You Think — And More Treatable Than You’ve Been Told.

Sciatica Isn’t Just “nerve pain.”
It’s A Signal That Something In The Spine, Pelvis, Or Hips Is Irritating The Nerve.
And That Pressure Sends Pain Down The Leg, Into The Glute, Or Even Into The Foot.

To Fix It, You Need More Than Just Stretching Or Pain Pills:
✅ Decompress The Nerve
✅ Improve Hip & Lumbar Mobility
✅ Strengthen Core + Glutes
✅ Restore Pelvic Stability
✅ Fix The Movement Patterns Causing The Irritation

At BOOK OF FTNESS, We Don’t Just Treat The Pain —
We Fix What’s Sending It Down Your Leg In The First Place.

📍Relieve The Pressure. Restore The Pattern. Get Your Life Back.