Show Me Strength

02/24/2026

💪 Strong Mama in the Making: Strength Training is VERY Safe in 2nd & 3rd Trimester! 👶

According to the American College of Obstetricians and Gynecologists (ACOG Committee Opinion 804), women with uncomplicated pregnancies should be encouraged to do aerobic and strength-conditioning exercises throughout pregnancy—including the second and third trimesters.
Multiple studies (including supervised resistance training programs in the 2nd/3rd trimesters) confirm:

✅ No increased risk of miscarriage, preterm birth, low birth weight, or fetal distress
✅ Well-tolerated by mom & baby (even vigorous sessions in healthy pregnancies)
✅ Huge benefits: less back/pelvic pain, better energy & mood, reduced excessive weight gain, stronger core/posture for labor, and easier postpartum recovery

Here’s proof it works safely

• Goblet squat (back supported on ball against wall)
• Single-arm cable row
• Reverse lunges
• Single-arm dumbbell press (feet elevated)
• Backwards sled push
• Cable glute side raises
• Anti-rotation press
• Weighted side plank (elbow elevated)

All moves emphasize stability, controlled breathing, and pregnancy-friendly positioning—no supine work, no high fall risk, perfect for growing bump!

Listen to your body, stay hydrated, and modify as needed. You’ve got this, mama!

Tag a pregnant friend who needs this! Save for your next session!

‼️ Disclaimer: This is general information based on ACOG guidelines and peer-reviewed studies. It is NOT medical advice. Always consult your healthcare provider before starting or continuing any exercise during pregnancy. Stop immediately if you experience any warning signs and get cleared for your individual situation. Listen to your body—every pregnancy is unique.

02/23/2026

🚀 Bulletproof Your Low Back: 5 Science-Backed Progressions for 45° Back Extensions

Stronger erector spinae + multifidus = less pain, better stability, zero excuses. Research on isometric lumbar extension (ILEX) proves it works.

1️⃣ Bodyweight Iso Hold — up to 60 sec
2️⃣ Single-Leg BW Iso — up to 30 sec/side
3️⃣ Bodyweight Back Extensions — up to 30 reps
4️⃣ Single-Leg Back Extensions — up to 15 reps/side
5️⃣ Loaded Back Extensions — up to 30 reps (plate/DB/vest)

Benefits

• Cuts chronic low-back pain (backed by multiple meta-analyses)
• Builds spinal stability & posture
• Prevents injury during lifts & daily life
• Boosts deadlift/squat performance
Pro tips: Neutral spine, slow tempo (2-3 sec up/down), breathe out on effort. Train 2–3x/week.

Save this ladder. Film your form.
Your back will feel unbreakable in 4–6 weeks 🔥

Tag someone who needs this 👇 Drop your current step below!

02/16/2026

💥Save this no nonsense glute workout💥

Tired of endless workouts that barely move the needle on your glutes? This session is designed for maximum efficiency, targeting your posterior chain (glutes, hamstrings, and lower back) with science-backed moves that prioritize hip extension for superior muscle activation and growth.

Research shows hip-dominant exercises like deadlifts and thrusts recruit the glutes up to 200% more than quad-focused moves (per EMG studies from the Journal of Strength and Conditioning Research). By combining compound lifts with targeted isolations in supersets, you’ll boost hypertrophy while saving time—perfect for busy lifters!

A) Deficit Deadlifts: 4 rounds of 10

• Builds power from a deeper range, hitting glutes and hammies hard for overall posterior strength.

B1) B-Stance RDL: 3 rounds of 8 per leg
B2) Stability Ball Hamstring Curl: 3 rounds of 15

• Supersetting unilateral RDLs with curls enhances hamstring-glute synergy, improving stability and reducing injury risk (backed by biomechanics research).

C1) Barbell Hip Thrust: 3 rounds of 10
C2) Glute Emphasized Back Extension: 3 rounds of 15
C3) Cable Glute Kickback: 3 rounds of 15 per leg

•This tri-set torches the glutes through peak contraction, with studies showing thrusts activate the gluteus maximus at 120% MVC (maximum voluntary contraction) for insane growth potential.

Why so efficient? It uses progressive overload, supersets for metabolic stress, and a mix of bilateral/unilateral work to address imbalances—all key factors in evidence-based training for faster results.

Tag a friend who needs this glute pump! 💪 Save and try it—your posterior chain will thank you.

02/13/2026

💥Scale Hanging Leg Raises Like a Pro!💥

Hanging leg raises are a powerhouse exercise for building core strength, targeting your abs, hip flexors, and even stabilizers. Scientifically, they enhance neuromuscular coordination and increase intra-abdominal pressure for better spinal stability (backed by studies in the Journal of Strength and Conditioning Research)

But how do you progress beyond basics? Here are two evidence-based ways to scale up

1. Straight-Leg Hanging Leg Raises
�Start with bent-knee raises (easier due to shorter lever arm, reducing torque on the hips).�Progress to straight legs: This extends the lever, demanding more force from your re**us abdominis and iliopsoas—making it 30-50% tougher per biomechanics research. Keep form strict to avoid lower back strain!

2. Hanging Up-and-Overs with a Foam Roller
�Hang from the bar and place a foam roller out front at hip height. Lift your legs over it in a controlled arc: This adds dynamic range of motion, boosting eccentric control and engaging obliques more (as per EMG studies on core variations). It’s a fun, scalable twist for advanced athletes! Pro Tip: Always brace your core and breathe steadily to maximize gains and minimize injury risk.

02/10/2026

𝐒𝐇𝐎𝐖 𝐌𝐄 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 𝐖𝐎𝐌𝐄𝐍’𝐒 𝐒𝐄𝐌𝐈-𝐏𝐑𝐈𝐕𝐀𝐓𝐄 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 (application link attached)

Attention ladies in the Southwest Florida area! I am pleased to announce that I will again be opening my in-person small group training for 3-4 new students starting February 11th.

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐈𝐓?, & 𝐖𝐇𝐎 𝐈𝐒 𝐈𝐓 𝐅𝐎𝐑?

✅ Women in the Southwest Florida (Naples, Bonita Springs, Ft. Myers) area between the ages of 20-65 looking to build an excellent foundation of fitness, strength, mobility, and overall wellness.

✅ Women who are unafraid of blending a variety of weight training, mobility exercises, and conditioning protocols to achieve their desired fitness goals.

✅ Women who are ready to start the year off with a program and guidance that promises to deliver no nonsense results. This program is specifically designed to help you “reset” your fitness, and get back on track for good.

WHO AM I?

I am strength coach and the co-owner of Show Me Strength performance gym in north Naples, FL. I’m also a retired professional baseball player, pitching coach, and writer from Akron, Ohio. Playing 8 years with both the Atlanta Braves and Minnesota Twins, I spent nearly a decade of my life training and learning alongside the best fitness coaches in the world, including Eric Cressey, Tony Gentilcore, Brian St. Pierre, and countless other top performance trainers. When not teaching folks in person, I work as an online coach with students from all over the world.

With over 25,000 sessions coached, experience and professionalism are the backbone of my work.
If you are interested in working with me very soon, fill out the form in the link, and I will get in touch as soon as possible!

Thanks!

https://docs.google.com/forms/d/1gkP9IN3ixfM6-xms-0MhQ8lXW4yTUA_oqwLMP9Jtz2U/viewform?fbclid=IwdGRjcAP4k_lleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEerkwJyWUnXMsWp1ucAtctHI9aoKyz9WAM9FG0R5lYaZbjUTDbneYuLAmnaUI_aem__65akXpTSWQRpKLHrCCICg&edit_requested=true

Hey there! I appreciate you showing interest in my coaching program. This is truly a unique opportunity to obtain the physique of you want through well designed, individualized programs specifically targeted for fat loss and lean muscle development. I'm looking for (3-4) people between the ages of 2...

02/07/2026

💥Why Chest Supported Rows Are the Ultimate Back Builder💥

Ever feel like your back workouts are holding you back due to lower back fatigue?

Enter chest supported rows – a science-backed powerhouse for building a stronger, more resilient upper body without the risk. Here’s why they’re a must-try:

✅ Reduces Injury Risk: By supporting your chest on a bench or machine, these rows eliminate lower back strain. Biomechanical studies show this setup minimizes lumbar stress, allowing you to lift heavier safely and focus on muscle activation (think: no more compensating with your core or hips!)

✅ Targets Key Muscles Effectively: They isolate your rhomboids, traps, and lats for superior hypertrophy. Research in strength training journals highlights how this controlled movement enhances muscle fiber recruitment, leading to better gains compared to free-standing rows.

✅ Improves Posture & Stability: Strengthening your upper back pulls your shoulders back, countering desk-job slouch. Evidence from kinesiology studies links these rows to improved scapular retraction, boosting overall posture and shoulder health.

✅ Versatile Variations for Max Results:
• Seated Upright Chest Supported Rows: Perfect for mid-back focus – sit tall, pull handles to your sides, and feel the burn in your rhomboids. Ideal for building thickness!

Incline Chest Supported Rows: Angle the bench for an upper-back emphasis, hitting traps and rear delts harder. Both are top-tier for balanced development, per exercise physiology pros

✅ Boosts Overall Strength & Performance: With less fatigue elsewhere, you can progressive overload easier. Studies on resistance training confirm this leads to greater power output in pulls, presses, and even daily activities.

Add these to your routine 2-3x/week for 3-4 sets of 8-12 reps. Your back will thank you! Who’s ready to row their way to gains? Comment below 👇

02/05/2026

🚀 Unlock Your Spine’s Hidden Power: 2 Game-Changing Moves for Real Thoracic Rotation! ⛳️

Hey golfers & athletes craving smooth turns – stiff mid and upper body holding you back?

Your thoracic spine (T-spine) with 12 vertebrae is built for rotation, but desk life locks it up, stressing your low back or neck.

Biomechanics studies show boosting T-spine mobility amps up power (like golf drives) & cuts injury risk. Try these two effective moves

1. Half-Kneeling Wall Thoracic Rotations & Side Bends

Half-kneel perpendicular to wall, inside knee down, hip close. Hands behind head, inside elbow on wall.

Rotate toward wall with elbow, then side-bend, hips stable.

Why: Isolates T-spine; per JOSPT research, promotes mobility without low-back cheat. 10 reps/side, 2-3 sets

2. Sidelying Windmills with a Foam Roller

Side-lie, foam roller under your knee, bent 90°, the other locked out straight.

Top arm overhead, windmill backward in circle, eyes following for twist

Why: Gravity aids; Physical Therapy studies note 20-30% ROM gains targeting joints. 8-10 reps/side

Low-impact, anatomy-backed – stretch pecs/lats, mobilize facets.

Do 3x/week for better rotation & performance. Twist & thrive!

02/03/2026

💥Boost Knee Strength & Relief!💥

Struggling with knee pain or looking to prevent it?
The Reverse Nordic Exercise and Couch Stretch Mobilization are game-changers for rehab, building quad strength, and maintaining healthy knees. Here’s why, backed by science:

•Reverse Nordic Exercise•

This eccentric quad builder involves kneeling and slowly leaning back while keeping your hips extended.
It targets the quadriceps (especially the re**us femoris) to improve strength and control during knee extension.
Studies show eccentric training like this reduces patellofemoral pain by enhancing muscle resilience and load tolerance—key for runners and athletes prone to knee issues.
Plus, it boosts quad hypertrophy, helping stabilize the knee joint and prevent overuse injuries.

•Couch Stretch Mobilization•

A deep hip flexor stretch where you place one foot on a couch behind you, knee down, and gently push hips forward.
It improves hip extension and re**us femoris flexibility, which often gets tight from sitting or imbalances.

Research in physical therapy highlights how better hip mobility reduces anterior knee stress, aiding rehab from conditions like patellar tendinopathy.

By lengthening tight quads and hip flexors, it promotes balanced movement patterns to avoid compensatory knee strain.

Together, these moves address root causes: weak quads contribute to 70% of knee problems, per biomechanics experts.

Incorporate them 2-3x/week—start slow for rehab, progress with holds or reps for prevention.

Always consult a pro if pain persists!

02/02/2026

🚀 Your First Chin-Up: Strategies to Build Legit Pull Strength!

Struggling to nail that first bodyweight chin-up? You’re not alone—chin-ups demand serious upper-body power, especially in your lats, biceps, and core. But here’s the good news:

progressive overload and targeted training can get you there. Backed by exercise science, focusing on eccentric (negative) phases builds muscle strength faster due to higher tension on fibers, while assisted variations reduce load to perfect form without overwhelm.

Here are the TWO BEST ways to scale it down and progress smartly

💥Eccentric-Only Chin-Ups💥
�Jump or step up to the top of the chin-up position (chin over bar), then slowly lower yourself down over 3-5 seconds.�Why it works: Eccentrics allow you to handle 20-50% more weight than concentrics, promoting hypertrophy and neural adaptations (per studies in the Journal of Strength & Conditioning Research). Aim for 3-5 sets of 5-8 reps—rest 2 mins between.

💥Bent-Knee Chin-Ups (Assisted Vertical Pull)💥
�Set a barbell in a squat rack at chest height. Sit under it with knees bent, feet on a small box or bench for elevation. Grip the bar and pull your chest up while keeping feet planted.�Why it works: This reduces bodyweight resistance by offloading to your legs, allowing focus on pull mechanics. Research from sports physiology shows assisted pulls improve recruitment patterns, building to full chin-ups (e.g., via progressive deloading). Start with 3 sets of 8-12 reps.
Consistency is key—train 2-3x/week, track progress, and soon you’ll crush that full chin-up! Tag a friend who’s grinding for theirs. 👊

01/28/2026

💥Level Up Your Back Game: 2 Solid Ways to Scale TRX Inverted Rows!💥

Looking to advance your TRX inverted rows?

This bodyweight move targets your back, shoulders, and core—building pulling strength and better posture.

Scientifically, these progressions ramp up muscle activation, time under tension (TUT), and neuromuscular demands for superior hypertrophy and strength gains (backed by Journal of Strength and Conditioning Research studies on eccentric loading and unilateral training)

Here’s how

1. Single-Arm TRX Inverted Row
�Go unilateral to intensify core stability and fix imbalances.�Research indicates unilateral moves boost muscle recruitment by 20-30% on the working side, plus anti-rotation forces.�Stay aligned—no twisting—and hit 8-12 reps per arm.

2. Paused Reps with Eccentric Focus
�Hold 3 seconds at the top (isometric for max lat squeeze), then lower slowly over 3 seconds (eccentric phase).�This maximizes TUT, driving muscle fiber breakdown and growth—studies show slow eccentrics yield 10-15% more strength than standard reps.
�Aim for 6-10 controlled reps.

Add these to your routine for epic back gains!

01/27/2026

💥Loosen Your Tight Low Back: Simple Moves for Lasting Relief💥

Feeling like your lower back is locked in chronic stiffness? You’re not alone—sedentary lifestyles and poor posture can lead to reduced spinal mobility and tight muscles like the erectors and hamstrings.

But here’s the good news

Incorporating targeted mobility exercises can improve range of motion, enhance blood flow, and reduce discomfort. Backed by principles from biomechanics and exercise physiology, moves like the Kettlebell Squat to Stand Jefferson Curl and Kettlebell Arm Bar promote controlled spinal flexion/extension and thoracic rotation, which help decompress the lumbar spine and strengthen supporting tissues without overloading joints.

💥Why Kettlebell Squat to Stand Jefferson Curls Work💥

This exercise combines a goblet squat with a controlled spinal curl. Starting in a squat holding a kettlebell, you slowly stand while rounding your back vertebra by vertebra (like peeling a banana). Scientifically, this targets the posterior chain, including the erector spinae and hamstrings, through eccentric loading—which research in journals like the Journal of Strength and Conditioning shows improves flexibility and reduces stiffness by lengthening muscles under tension. It also encourages segmental spinal mobility, helping to alleviate facet joint restrictions common in chronic low back issues.

💥Why Kettlebell Arm Bars Shine💥

Lying on your side with a kettlebell overhead, you rotate your torso while keeping the arm stable. This isn’t just for shoulders; it enhances thoracic spine rotation, which studies in Physical Therapy indicate can offload pressure from the lumbar region by improving overall spinal kinematics. The core engagement stabilizes the low back, promoting neural adaptations that reduce pain perception and boost proprioception for better posture long-term.

Start light (10-15 lbs kettlebell), focus on breath, and aim for 3-5 reps per side, 2-3 times a week. Always consult a pro if you have injuries—these are mobility boosters, not cures. Your back will thank you! 💪

MobilityTraining

01/23/2026

💥Unlock Your Squat Potential: Why Squat Wedges Are a Game-Changer💥

Ever struggled with squat depth due to tight ankles or poor form? Squat wedges (heel-elevating blocks) are a simple, science-backed tool to level up your goblet squats, front squats, back squats, or any variation—plus single-leg moves like Bulgarian split squats.

Here’s how they work bio mechanically

🔹 Improved Ankle Dorsiflexion: Limited ankle mobility often forces compensations like forward lean or heel lift. Wedges elevate your heels (typically 1-2 inches), reducing the dorsiflexion demand by 10-20 degrees (per studies on heel-raised squatting). This lets you hit deeper positions without rounding your back or stressing your knees

🔹 Cleaner Form & Upright Torso: By shifting your center of mass forward, wedges promote better quad activation and reduce lumbar shear forces. Research in the Journal of Strength & Conditioning shows heel elevation increases vastus medialis engagement by up to 25%, enhancing knee stability and overall posture.

🔹 Mobility Hack for Better Training Effects: If you have calf tightness or past injuries limiting range, wedges bypass these issues, allowing full muscle recruitment. This elicits greater hypertrophy and strength gains—studies from the European Journal of Sport Science link deeper squats to superior quad growth without added injury risk.

For single-leg variations like Bulgarian split squats, placing a wedge under your front foot mimics this effect, improving depth, balance, and glute/quad activation while minimizing hip flexor strain.

Incorporate them progressively: Start with bodyweight, then add loads. Your legs will thank you! 🏋️‍♀️