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Show Me Strength, 14700 Tamiami Trail N Unit 27, Naples, Naples, FL (2026)

01/05/2026

Unlock Explosive Power with Post Potentiation Activation

Want to build serious power for sports, lifts, or everyday beast mode? Pairing a heavy compound lift (like deadlifts) with an explosive move (like kettlebell swings) is a game-changer.

Here’s the science behind why it works

🔥 Post-Activation Potentiation (PAP): Heavy deadlifts fire up your high-threshold motor units and ramp up neural drive. This “primes” your muscles for max output.

💥 Enhanced Explosiveness: Right after, explosive swings tap into that primed state, boosting force production and speed. Studies show PAP can increase power by 5-10% in follow-up sets!

🏋️‍♂️ Why It Builds Power: Power = strength x speed. This combo trains both, improving athletic performance without extra volume. Perfect for efficiency!

Pro Tip: Rest 4-8 minutes between for optimal recovery. Start with 3-5 sets and track your gains.

01/04/2026

💥Grip Strong, Live Long: Why Hand Strength Predicts Your Lifespan💥

🚀 Did you know that your ability to hang from a bar or carry heavy weights could predict how long you’ll live?

Longevity expert emphasizes grip strength as a powerful biomarker for healthspan and lifespan. It’s not just about muscles—it’s a proxy for overall strength, linked to lower risks of dementia, cardiovascular disease, and all-cause mortality.

🔬 Why These Exercises? Dead hangs and heavy farmer’s carries are simple, equipment-minimal tests that build and measure grip strength, shoulder stability, core power, and functional fitness. Attia calls them essential for training resilience against age-related decline.

📊 The Science-Backed Findings: Studies show grip strength is a stronger mortality predictor than blood pressure. For every 5kg decrease in grip strength, all-cause mortality risk rises 16%, and cardiovascular risk jumps 21%. Weak grip doubles the risk of cognitive decline and dementia. Men with the weakest teen grip are 20% more likely to die by mid-50s. Centenarians are 2.5 times more likely to have had top-tier grip strength. Attia notes these associations meet causality criteria, making grip a key focus in his longevity framework.

🏆 Attia’s Benchmarks (for 40s—adjust down 10% per decade older)

• Dead Hangs (hanging from a bar with straight arms)

• Men: 2 minutes
• Women: 1.5 minutes

• Farmer’s Carries (walking with weights in each hand)

• Men: Carry your body weight total (50% per hand) for 1-2 minutes
• Women: Carry 75% of body weight total (about 37.5% per hand) for 1 minute

Start slow, build up, and consult a pro if needed. Grip matters.

01/03/2026

💥Unlock Your Core’s Hidden Power with Offset Training!💥

Ever wondered why your core workouts feel like they’re missing something? Enter offset training – loading one side of your body to challenge stability and anti-rotation strength. Here’s the science-backed scoop:

🔹 What is Offset Training?

It involves uneven weight distribution, like using a dumbbell on just one side. This forces your body to fight against rotational forces, engaging deeper core muscles beyond basic planks or crunches.

🔹 Why It Stabilizes the Core

Your core isn’t just for show – it’s a powerhouse for stability. Offset loads create torque (rotational force) that your obliques, transverse abdominis, and spinal erectors must counteract to keep your spine neutral. Studies in sports science (like those from the Journal of Strength and Conditioning Research) show this builds functional strength, reducing injury risk by improving neuromuscular control.

🔹 Anti-Rotation Magic

Anti-rotation refers to resisting twists. In real life (or sports), this prevents strains. Offset exercises train your core to “brace” against these forces, enhancing overall power transfer from lower to upper body.

🔹 Try These Moves

• Single-Arm Dumbbell Press: Press overhead with one arm – feel your core fire up to stop you from leaning!

• Single-Arm Walking Lunges: Hold weight on one side while lunging – your core stabilizes every step, boosting balance and anti-rotation.

Incorporate these 2-3x/week for a stronger, more resilient core. Your workouts (and posture) will thank you!

01/03/2026

💥Your Hip Flexors Aren’t Tight—They’re Weak! Here’s the Science & Fixes💥

Ever feel like your hip flexors are super tight from all that sitting?

Turns out, it’s often not tightness at all—it’s weakness.

Scientifically, prolonged sitting deactivates and weakens these muscles (like the psoas and iliacus), making them feel stiff because they can’t handle everyday demands or stabilize your
core properly.

When weak, they tighten up as a protective response, leading to that “tight” sensation without actual shortening. Stretching helps short-term, but strengthening is key to real relief and better posture.

Try these killer exercises to build hip flexor strength:
1. Standing Hip Flexor Raises with Kettlebell Over the Foot: Stand tall, slide your toes under a kettlebell handle so it’s draped over your foot. Keep your core engaged, then drive your knee up toward your chest while keeping your posture upright—no leaning back! Lower slowly. This isolates the hip flexors with resistance, improving power for running, walking, and daily moves. Do 3 sets of 10-12 reps per leg.

2. Seated Up and Over Kettlebell: Sit on the floor with legs extended, place a kettlebell on the ground next to one ankle. Brace your core, lift that leg up and over the kettlebell, then reverse back. It’s a controlled march that targets hip flexors in a seated position, mimicking desk life while building endurance. Aim for 3 sets of 8-10 reps per side.
Strengthen smart, feel the difference!

Tag a friend who needs this. 👇

01/01/2026

💥Unlock Next-Level Glute Gains. Why Cable Kickbacks Are Killer Accessories💥

While powerhouse compounds like deadlifts, Romanian deadlifts (RDLs), hip thrusts, and lunges build serious posterior chain strength—recruiting glutes with hamstrings, quads, and back for epic hypertrophy—they often need targeted isolation to max out those glutes.

Cue cable glute kickbacks with an ankle strap: the perfect finishers for isolated hip extension, cranking up gluteus maximus activation, fixing imbalances, and driving focused growth without taxing other muscles.

Science says: These shine after compounds by honing mind-muscle connection and adding that extra burn for rounded, powerful glutes.

The breakdown:

🔹 Straight-Leg Kickback: (right) - Locks in pure hip extension with EMG levels rivaling top glute moves—mimics deadlift squeezes but isolates for peak contraction and less hamstring interference.

🔹 Bent-Knee Kickback (~90° knee): Dials down hamstrings for ultimate glute dominance, constant tension, and superior activation over multi-joint exercises—ideal post-thrusts or lunges for fiber-frying gains.

Tack on 3-4 sets of 10-15 reps per leg. Compounds build the base; kickbacks sculpt the peak. Ready to level up leg day? 💪

12/31/2025

💥Ease Shoulder Discomfort with Landmine Presses : Shoulder-Friendly Upper Body Vertical Push Moves💥

If shoulder pain hits during overhead presses, try landmine presses! They use an angled barbell for a natural, arced path in the scapular plane, easing rotator cuff strain and improving scapular mobility—less impingement, more stability.

Why scientifically sound? Neutral grip and curved trajectory reduce anterior stress vs. strict overhead moves. Engages delts, triceps, and core; ideal for rehab, building strength pain-free, and boosting overhead tolerance.

Variations (videos attached!)

1. Half Kneeling: Kneel for core stability and lower back protection. Builds tolerance slowly, focuses on unilateral work—great for imbalances or rehab.

2. Standing: Full stance for functional strength. Challenges stabilizers more; progress from kneeling for pain-free patterns, even with heavy loads.

Pro tip: Start light, control reps, see a pro if pain lingers. Transform your training—strong shoulders ahead!

Who’s in? Drop 🔥 and tag a friend!

12/29/2025

Crush Your Glutes & Hamstrings Without Losing Balance

Want to level up your posterior chain game? Traditional single-leg RDLs are killer, but balance issues can hold you back.

Enter these two supported variations—they’re scientifically backed for max muscle activation while keeping you stable and safe. Backed by biomechanics research on stability and EMG studies!

Wall-Supported Single-Leg RDL (right) (with back foot on the ground against the wall)

• Setup: Place your non-working foot’s toes or heel against the wall base for support. Stand on one leg, grab weights, and hinge at the hips to lower, keeping your back neutral.

• Why it works: Reduces lateral wobble (per Journal of Orthopaedic & Sports Physical Therapy studies on single-leg moves). This lets you dial in on eccentric hamstring loading and glute max power through better hip torque.

• Benefits: Heavier loads, flawless form, less injury risk—ideal for unilateral gains! No more tipping over.

Front-Foot Elevated RDL (left)

• Setup: Extend your lead foot forward on a low bench, back foot grounded. Hinge at the hips with weights for the RDL motion.

• Why it works: Boosts stretch on the working leg’s hamstrings and glutes (like deficit deadlifts, via EMG data from Strength and Conditioning Journal). Shifts tension to your posterior chain with a stable base.

• Benefits: Greater range of motion, more hypertrophy potential, zero balance drama. Pure focus on growth!
Both moves nail the hip-dominant RDL vibe, targeting your semitendinosus, biceps femoris, and gluteus maximus for that strong, sculpted backside.

Add them in: 3-4 sets of 8-12 reps, 2-3x/week. Your legs will thank you—and transform!

12/27/2025

💥Build Those Glutes Without Quad Bulk💥

Hey ladies! 👋

If you’re all about building those glutes without bulking up your quads, I’ve got two killer lower-body moves for you: glute-dominant reverse lunges and Bulgarian split squats.

The key? A simple torso hinge to shift the focus to your backside.

Scientifically, when you lean forward from the hips (about 30-45 degrees), you increase hip extension demand, which fires up the gluteus maximus more than the quads.

Studies in biomechanics (like those from the Journal of Strength and Conditioning Research) show this adjustment reduces knee torque and quad activation while maximizing glute recruitment— perfect for that targeted b***y growth without leg hypertrophy.

💥Glute-Dominant Reverse Lunge💥

• Start standing with feet hip-width apart, dumbbells optional.
• Step one foot back into a lunge, but hinge forward at the hips while lowering your back knee toward the ground.
• Keep your front knee stacked over your ankle, push through your front heel to return to start, and squeeze those glutes at the top.
• Aim for 3 sets of 10-12 reps per side. (Check out the attached video for a demo!)

💥Glute-Dominant Bulgarian Split Squat💥

• Place your back foot on a bench or step, front foot forward.
• Hinge at the hips as you lower into the squat, driving your hips back while keeping your chest forward.
• Push through your front heel to rise, focusing on glute engagement—avoid pushing off the back foot.
• 3 sets of 8-10 reps per side for max gains. (See the attached video for form tips!)

Add these to your routine 2-3x/week, and watch those glutes pop! 💪 DM me for personalized programming at Show Me Strength in Southwest Florida.

12/26/2025

💥Level up your push-up game with these variations that sneak in mobility work while building serious strength💥

Standard push-ups are killer for your chest, shoulders, and triceps—but adding mobility turns them into a full-body powerhouse. Mobility isn’t just flexibility; it’s active control through a joint’s full range of motion, which science shows improves joint health, reduces injury risk (per studies in the Journal of Strength and Conditioning Research), and enhances overall athletic performance

1. Alternating Toe Touch Push-Ups: Start in a high plank, perform a push-up, then at the top, reach one hand back toward your opposite ankle while pushing your butt up into the air (like a mini downward dog). Return to plank and repeat on the other side after the next rep. This boosts shoulder and thoracic mobility through the reach, engages your core for anti-rotational stability, and dynamically stretches your hamstrings and hips. Research from the American Journal of Sports Medicine highlights how such cross-body movements improve neuromuscular control and prevent imbalances.

2. Spider-Man Push-Ups: As you lower, drive one knee toward your elbow (like Spidey scaling a wall). This adds hip flexion and rotation, firing up your obliques, hip flexors, and adductors. A study in the European Journal of Applied Physiology notes that incorporating dynamic hip mobility into strength exercises improves lower body power and agility.

Incorporate these 2-3x/week for 3 sets of 8-12 reps/side. Your body will thank you with better movement patterns and fewer aches! Who’s trying these?

12/22/2025

🚀 Unlock Explosive Power: Why Box Jumps & Broad Jumps Are Your Lower Body Plyo Kings! 💥

Want to stay athletic, build insane power, and crush your performance goals? Ditch the boring reps and dive into plyometrics! These two beasts—box jumps (vertical explosion) and broad jumps (horizontal blast)—are the ultimate for lower body power. Here’s the science-backed scoop

🔹 Box Jumps: Vertical Domination
These target your quads, glutes, and calves through the stretch-shortening cycle (SSC), where muscles rapidly stretch and contract for max force. Studies show they boost vertical jump height, explosive strength, and overall athletic performance by improving rate of force development. Perfect for sports like basketball or volleyball.

🔹 Broad Jumps: Horizontal Powerhouse
AKA standing long jumps, these hammer your lower body for speed and agility, enhancing explosiveness in forward movements. Research links them to better lower body strength, sprint kinetics, and jump performance—key for track, soccer, or any field sport.

Together, they bridge strength and speed, firing up your fast-twitch fibers for real-world athleticism. Add them 2-3x/week (after warming up!) for game-changing results—but start low to avoid injury.

Who’s adding these to their routine?

12/15/2025

🐉 Level Up Your Core Like Bruce Lee: The Dragon Flag 💪

If you’re chasing that rock-solid anterior core strength, the dragon flag is your ultimate weapon. This advanced calisthenics move primarily blasts your re**us abdominis (those “six-pack” muscles), while recruiting obliques, transverse abdominis, hip flexors, lats, and even glutes for full-body tension. Scientifically, multi-muscle exercises like this improve functional strength, stability, and posture—reducing injury risk in daily activities and sports, as shown in studies on compound movements.

Key benefits:

• Superior Core Endurance: Builds isometric strength to hold your body rigid under load.
• Enhanced Stability: Strengthens deep core muscles for better balance and spinal support.
• Functional Power: Translates to improved performance in lifts, runs, and other athletic pursuits.

Now, let’s break down two killer variations

Intermediate Option (right): Start from the top position (body vertical, gripping a bench or bar). Slowly lower your torso until your tailbone gently touches the bench or floor—then lower your legs from there. This breaks the movement into phases, shortening the lever arm and easing the demand on your anterior core, making it perfect for building control without overwhelming intensity.

Advanced Challenge (left): For the real test, keep your body arrow-straight from shoulders to toes. Lower controlled without letting your tailbone touch—essentially “casting” your feet out horizontally at the bottom while maintaining full tension. This maximizes anterior core engagement, demanding elite strength and body awareness to avoid sagging.

Pro tip: Master negatives (slow lowers) first, and always prioritize form to protect your lower back. Start with 3-5 reps, 3 sets, and progress as you build strength!

12/12/2025

💥Scale the classic Inverted Barbell Rows💥

If you’re looking to build a strong, balanced back while improving your posture and reducing injury risk, inverted barbell rows are a game-changer.

This bodyweight exercise targets key muscles like your latissimus dorsi, rhomboids, trapezius, and rear deltoids—essential for pulling movements in daily life and sports.
Scientifically, studies show that horizontal pulls like inverted rows activate the upper back more effectively than vertical pulls (e.g., pull-ups), helping correct imbalances from desk work or pushing exercises. Plus, they enhance scapular stability, which research links to better shoulder health and reduced pain.

Ready to level up? Here are two proven progressions to make it tougher:

1. Elevate Your Feet on a Box
�Place your feet on a stable box or bench. This increases the angle of your body, forcing you to lift more of your bodyweight. Science backs this: Greater incline ramps up muscle activation in the back and core, mimicking advanced rows with added resistance. Start low and build up!

2. Single-Leg Variation
�Lift one leg off the ground while rowing. This adds instability, engaging your core, glutes, and stabilizers more intensely. Electromyography (EMG) studies confirm unilateral exercises boost muscle recruitment and improve balance, preventing asymmetries. Alternate legs for even gains.

Form Tip: Keep your body straight like a plank, pull your chest to the bar, and squeeze your shoulder blades. Start with 3 sets of 8-12 reps. Who’s adding this to their routine? Tag a workout buddy! 👇

Show Me Strength

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Monday	6am - 7pm
Tuesday	6am - 7pm
Wednesday	6am - 7pm
Thursday	6am - 7pm
Friday	6am - 7pm
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