In this episode, I share a full-body mobility and strength routine designed specifically for lacrosse players but beneficial for any field athlete looking to move better and perform stronger. The first five exercises are your “daily vitamins”—mobility work to keep you moving well and prevent compensation. The last five are strength and stability drills to help you build better movement patterns. You’ll see things like the Bretzel stretch, Scorpion, Gladiators, and the Copenhagen plank. Whether y...
Aug 12, 2025•11 min•Ep. 90
"Your quads might not be weak, they might just be shut off." In this episode, I talk about the real reason your quad strength might be lacking, especially after injury or surgery. We go over how your hamstrings could be limiting your quad activation, how to test it, and what to look for in your own body. I also walk through a ground-based hamstring exercise that targets your core, glutes, and hips—so your body learns to move as a system, not in pieces. Listen in if you want to restore proper kne...
Jul 29, 2025•4 min•Ep. 89
“Does your body have what it needs to repair itself every day?” In this episode, I break down why tendinitis and tendinopathy stick around—long after the pain should’ve gone away. We talk about the root causes of tendon breakdown, from mechanical issues like poor movement patterns to deeper problems like limited blood flow, hormone imbalances, and missing building blocks in your diet. I explain why essential amino acids matter, how hormone levels can stall healing, and why movement without the r...
Jul 25, 2025•8 min•Ep. 85
"What if your body's structure - the way your Muscles and bones work together was directly related to living longer? " What if I told you that our MSK system doesnt just help us move well from point a to point b, but it also plays a critical role in the efficiency of our organ systems - for SURVIVAL. In this episode, I talk about the five ways your musculoskeletal system directly impacts your longevity—from cardiovascular and pulmonary health to your kidneys, brain, and beyond. I break down how ...
Jul 01, 2025•6 min•Ep. 88
“Your neck isn’t the problem—it’s what’s underneath.” In this episode, I share three unconventional exercises to fix a stiff neck without stretching it. A lot of people focus on stretching their neck, but if you can’t rotate, your body’s locking it down for a reason—usually because your nervous system "knows" it's not stable enough to "allow" rotation. The key? Training the muscles under the neck to stabilize and rotate efficiently. These three drills work from the ground up to create that stabi...
Jun 19, 2025•4 min•Ep. 87
“Does your body have what it needs to repair itself every day?” In this episode, I break down why tendonitis and tendinopathy stick around—long after the pain should’ve gone away. We talk about the root causes of tendon breakdown, from mechanical issues like poor movement patterns to deeper problems like limited blood flow, hormone imbalances, and missing building blocks in your diet. I explain why essential amino acids matter, how hormone levels can stall healing, and why movement without the r...
Jun 05, 2025•8 min•Ep. 86
Why do some people with back pain never seem to get better? In this episode, I talk about how muscle activation plays a critical role in protecting the spine and preventing low back pain. I dive into key research from Paul Hodges and Angela Hibbs that shows how muscles like the multifidi, transverse abdominis, and glutes fire differently in people with and without back pain. I also go over the top 8 exercises I use at Primal to strengthen these muscles in all three planes of motion. These exerci...
Apr 01, 2025•26 min•Ep. 84
Is your low back pain really coming from your spine? In this episode, I discuss the anatomy behind low back pain and explain how different muscle groups — like the posterior chain, anterior chain, and lateral stabilizers — all play a role in keeping your spine strong and pain-free. I break down key muscles like the latissimus dorsi, glutes, trapezius, multifidi, and adductors, explaining how they work together to stabilize your core and prevent dysfunction. I also discuss how weak or misfiring m...
Mar 25, 2025•26 min•Ep. 83
“What makes a great team? It’s not just about skills—it’s about mindset, passion, and the drive to grow.” In this episode, I sit down with my team at Primal to share how we came together, what sets our clinic apart, and why our culture is built on trust, continuous learning, and pushing each other to be better. We talk about how each team member found their way to Primal, the shift from focusing on numbers to prioritizing patient care, and why mindset, continuing education, and being surrounded ...
Mar 18, 2025•47 min•Ep. 82
In this episode, I talk about the essential movements that will get your body moving properly and help improve your mobility. We demonstrate and discuss Monkey Movement, Bear and Frogger positions, and how these simple yet powerful moves can make a huge difference in your mobility and strength. I talk about how these primal movements engage the whole body, how to perform them correctly, and the essential cues that make all the difference in getting them right. We also cover regressions for those...
Mar 11, 2025•8 min•Ep. 81
"If you don’t feel safe in a movement, your body will find a way to cheat." In this episode, I break down Frogger, my most prescribed exercise for improving mobility, rib-to-pelvis connection, and overall movement quality. It’s simple, but if you do it right, it reveals where your deficits are—and helps you fix them. I walk you through the exact cues and adjustments to get the most out of Frogger, why surface area matters when training, and how scapular stability and proprioception play a huge r...
Mar 04, 2025•10 min•Ep. 80
Ever feel like your shoulders, core, or posture aren’t working together the way they should? It might be time to rethink how you move, starting with the bear crawl. In this episode, I break down the Bear Crawl—how to do it properly, why it's more than just a warm-up, and how it connects your core, shoulders, and posterior chain for better movement and injury prevention. I cover key cues for shoulder stability, spinal activation, and proper movement sequencing so you’re not just going through the...
Feb 25, 2025•7 min•Ep. 79
Are you sitting too much? It’s more dangerous than you think. In this episode, I break down how prolonged sitting (especially in chairs) impacts your health and what you can do to fight back. Research shows that sitting for over 9 hours a day is linked to cardiovascular disease, metabolic issues, and increased mortality risk. But there's a catch. It's not just how long we sit that's killing us but HOW we sit during periods of down time that matters most. I discuss how our bodies are designed to ...
Feb 18, 2025•23 min•Ep. 78
"There’s 72 seconds left out there." That’s what pro runner Josh Izewski said after his last Olympic Trials. Every second counts, but injuries and setbacks can change everything. In this episode, I sit down with Josh Izewski, a professional runner for Zap Endurance, to talk about injury recovery, movement evaluation, and the rehab approach that got him back on track. We dive into strength training beyond running and how shifting his approach has shaped his comeback. Josh shares his journey from ...
Feb 11, 2025•31 min•Ep. 77
The way we move is deeply connected to survival—but traditional rehab often ignores that. In this episode, I break down the Primal Method, my unique approach to assessing and improving movement by understanding the body as an interconnected system. I explain why primal movements are hardwired into our DNA, how the musculoskeletal system supports survival, and why cellular repair is critical for long-term performance. By applying these principles, physical therapists can enhance patient care, pre...
Feb 04, 2025•39 min•Ep. 76
Is your movement breaking down—or are you building strong foundations? In this episode, I dive into the Primal Method and the importance of developmental milestones in building efficient, lifelong movement. From crawling and rolling to running and jumping, we explore how foundational skills learned early in life set the stage for mobility as adults—and why losing these skills leads to compensations, breakdowns, and injuries. I also discuss why movement maintenance is crucial, comparing it to how...
Jan 28, 2025•7 min•Ep. 75
Did you know your body's design and development influence every movement you make? In this episode, I’m giving you an inside look at the Primal Foundations course, a program rooted in the idea that the body is an intricate, interconnected system. We dive into how embryology influences movement patterns, why systematic evaluation is key to unlocking better outcomes, and how understanding the purpose behind the musculoskeletal system can reshape your practice. Tune in now, and don’t forget to chec...
Jan 21, 2025•30 min•Ep. 74
Struggling with mastering the pistol squat? I got you. In this episode, I break down everything you need to know about nailing the pistol squat, from understanding the role of the serratus anterior to mastering regressions that lead to success. You’ll learn why arm reach is key, how to stabilize your pelvis, and the exact steps to progress toward a perfect single-leg squat. Tune in and take the first step toward crushing your fitness goals with confidence! ======================== Get A Free Cop...
Jan 14, 2025•7 min•Ep. 73
How can squats improve muscle activation and performance? In this episode, I break down the muscle activation patterns you need to know when it comes to different squat variations. I’ll discuss the key differences in quad and glute activation between split stance and single-leg squats, and why these insights are crucial for both clinicians and athletes. We also explore the clinical implications of knee over toe position, how to address common conditions like patellofemoral syndrome, and provide ...
Jan 07, 2025•12 min•Ep. 72
Wondering how we've trained our clinicians at Primal Physical Therapy to be the best Dry Needling clinicians in the country? This episode is for you. We share all the details of our Dry Needling Masterclasses, to show you first hand what it takes to truly become an expert. We teach skills like technique and application of course, but we even teach the tiny details that make the biggest impact on patient's comfort, buy in, and results. You’ll hear how we use participant feedback, hands-on techniq...
Dec 31, 2024•1 hr 10 min•Ep. 71
What’s the key to building resilient athletes who thrive on and off the field? In this episode, I’m joined by Jack Ferrick, Ray Ricker, and Travis Turgeon to share insights from our first Philadelphia Baseball Clinic. Together, we discuss coaching philosophies, the importance of passion and leadership, and how to foster independent problem-solving in young athletes. We also dive into injury prevention, player development, and the mindset needed for long-term success in sports. Whether you're a b...
Dec 24, 2024•45 min•Ep. 70
What if the way you teach strength exercises could transform your patients’ progress? In this episode, I share insights from my teaching experience, including a pulling strength exercise I learned from GMB Fitness that has been a game changer for my patients. I discuss how to cue clinicians, integrate exercises into practice, and offer regressions for patients who need them.You’ll also hear my candid take on band-assisted pull-ups and why chest expansion is essential for core activation and grow...
Dec 17, 2024•6 min•Ep. 69
Is your treatment cart setting you up for success with every patient? In this episode, I walk you through the essentials every needler needs to have in their cart and why they matter. From my trusty $30 IKEA cart to the tools and products I rely on every day, I’ll explain how staying organized and prepared can make a huge difference in patient care. You’ll hear about the needles, lotions, and small but essential tools I use, as well as tips for handling emergencies like vasovagal reactions. I’ll...
Dec 10, 2024•16 min•Ep. 68
Are your wrestling warm-ups setting you up for success—or injury? In this episode, I introduce an 11-exercise program designed to boost performance, prevent injuries, and keep your body balanced during and after the season. These drills focus on improving flexibility, core strength, and overall body efficiency. We’ll tackle common challenges wrestlers face, like tight hip flexors and weak glutes, and share exercises to strengthen the posterior chain, stabilize the shoulders, and optimize body me...
Dec 03, 2024•23 min•Ep. 67
How can better exercise prescription transform your patient outcomes? In this episode, I share live footage from our Primal Integration course, focusing on exercise integration and practical strategies for prescribing movement to patients. I demonstrate techniques like developmental movement patterns, functional exercise progressions, and ways to address patient-specific deficits. You’ll learn how these methods can help your patients recover faster, stay independent, and maintain long-term progr...
Nov 26, 2024•32 min•Ep. 66
Ever wondered how new tech can transform recovery and physical therapy? In this episode, I sit down with Kevin Sheehan, our Winback representative here at Primal Physical Therapy, to explore this groundbreaking technology that's helping people win back their lives. We dive into the story behind Winback, the impact of TECAR Therapy, and how it's changing sports medicine and physical therapy across the country. Kevin shares his journey, from patient to national director, and the innovative ways Wi...
Nov 19, 2024•45 min•Ep. 65
Back pain can be tricky to treat, but what if you could identify the root cause by simply assessing how you move? In this episode, I’m joined by Kevin Sheehan from Winback, who’s dealing with a back injury after a workout. I guide Kevin through a full evaluation—just like we do here at Primal Physical Therapy—starting with his history, followed by a detailed movement assessment. Together, we uncover key findings like abdominal tightness that affect his ability to move efficiently. We also perfor...
Nov 12, 2024•26 min•Ep. 64
How can movement tell the story behind patient symptoms and speed up recovery? In this episode, I share highlights from our first-ever live Primal Integration Course, where therapists learned hands-on techniques for integrating movement analysis into clinical practice. I discuss the importance of movement in revealing the underlying causes of pain and how a comprehensive observation can transform your clinical practice. Join me as I guide you through the postural observation process, highlightin...
Nov 05, 2024•1 hr 1 min•Ep. 63
What does it take to thrive in high-pressure situations? In this episode, I sit down with UFC middleweight Andre Petroski and performance coach Sean O'Malley. They discuss the importance of balance in their lives, dive into Andre's unique pre-fight rituals, and discuss how mindset shifts have transformed his approach to competition. We also dive into Andre's relationship with God and how faith shapes his journey. Tune in to hear how Andre stays focused and centered, both in and out of the ring, ...
Oct 29, 2024•53 min•Ep. 62
In this episode, I sit down with Alex Poor, a renowned core muscle surgeon with a passion for helping patients achieve their best health. We discuss his journey to becoming a surgeon, the challenges patients face when addressing core-related pain, and the advancements in core muscle surgery over the past decade. Alex also discusses the interconnected anatomy of the core and the importance of post-operative care. Tune in to hear invaluable insights that could change your approach to core health! ...
Oct 22, 2024•49 min•Ep. 61
