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𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹. 𝗡𝗼𝘁 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹. 𝗣𝗮𝗶𝗻. • • Let’s take a look at this: 🦅 pre-service 🇺🇸 service 🏝post-service • • I have seen future service members not know how to run. I have seen active duty infantry not able to load their body without very poor movement function. I have seen vets waiting around for appointments and complaining about pain and movement. • • BUT...I have also seen a 72 year old vet kick a 35 year old vet’s ass in a movement screen and performance assessment. One thing I have learned and still learning more each day is - how you move is up to that individual. • • T̳a̳k̳e̳ ̳t̳h̳e̳ ̳t̳i̳m̳e̳ ̳f̳o̳r̳ ̳y̳o̳u̳r̳ ̳b̳o̳d̳y̳ ̳n̳o̳w̳ ̳a̳n̳d̳ ̳e̳n̳j̳o̳y̳ ̳t̳h̳e̳ ̳b̳e̳n̳e̳f̳i̳t̳s̳ ̳f̳o̳r̳ ̳l̳i̳f̳e̳‼️

One of my favorite variations of the kettlebell swing. - - - 🔹unilateral 🔹shoulder stability 🔹core control 🔹control and production of force - - - If you have not tried this variation you are missing out. What is your favorite kettlebell exercise? - - - - #kettlebellworkout #shoulderstability #corecontrol #hipextension #hippower #corestrength #tacticalathlete #tacticalfitness #tacticalperformance #militaryfitness #policefitness #firefighterfitness

Stop anticipating your goals and start focusing on what it takes to reach them. There is no substitute for hard work. #grind #workforit #woodlinetactical #strengthandconditioning #tacticalperformance #warfighternutrition #bodybuilding #powerlifting #powerbuilding

Anthony Cruz
(@phptactical)

1 Day 14 Hours Ago

When you have this capability, the treatment is mapped out to a T. - - - Thanks @trailheadchiro for assisting with our @heroesmovement veterans. The beauty of this partnership is we collaborate and communicate to provide the best possible care. - - - The cups are providing myofascial decompression directly on the muscles that are dysfunctional from the scan. - - - On a mission to get vets out of pain and living a better life.

Anthony Cruz
(@phptactical)

1 Day 21 Hours Ago

Force input and force output 🏌🏽‍♂️. - - - You can look at this as force absorption and force creation. Both are extremely important with pain and what this @coastguardus veteran specializes and instructs in...GOLF. - - - Up until this point, we have focused on rehab of some old injuries and mobility in the realm of golf. Body feels good and now that we are creating more stability in certain positions, part of the equation is force. We are loading him more and throwing in some low impact velocity movements such as MB, KB, and slideboard work. It helps that he has a very athletic background so the movement competency is really high. - - - It does not matter your need or goal: ✅ rehab/reconditioning ✅ body composition ✅ nutrition ✅ endurance event ✅ combat athlete ✅ obstacle course race ✅ you name it‼️ - - - If you are in the tactical space, we can help. Veterans train for free! Tactical discount! Department consulting! Here is your resource now you have to use it in order to improve yourself or your department. DM me for more info.

Anthony Cruz
(@phptactical)

2 Days 23 Hours Ago

Variables are where the gainz are‼️ - - - Ever felt stuck in your strength? Aside from form and technique, this usually resides in the variables of your programming. - - - Always do a 5x5, 4x8, 3x12? Tempo always the same? Challenge the pattern through new angles and positions? Keep in mind your body responds to stimulus overload. There are plenty of methods to change the stimulus without increasing load volume. This is especially important for those of you in pain. - - - Here are some methods to start using today: 🔹 increase time under tension 🔹 increase speed of concentric tempo 🔹 change modality of exercise selection 🔹 change your base (think SAID principle) 🔹 change rep and set scheme - - - These are just a few examples. What do you do to change your workouts and keep progressing 💪🏼🏋🏻‍♂️❓

Anthony Cruz
(@phptactical)

4 Days 15 Hours Ago

𝐃𝐫𝐨𝐩 𝐚 💣 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐩𝐚𝐢𝐧‼️ - - - Chronic pain is serious with tactical members, especially if trauma is involved. How long have you dealt with your pain⁉️ - - - 𝐈 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝 𝐭𝐡𝐞 𝐜𝐲𝐜𝐥𝐞 𝐨𝐟 𝐦𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧, 𝐭𝐡𝐞𝐫𝐚𝐩𝐲, 𝐬𝐮𝐫𝐠𝐞𝐫𝐲, 𝐚𝐧𝐝 𝐫𝐞𝐩𝐞𝐚𝐭. I also understand the side of doing something about it and getting out of pain. It takes dedication and consistency. What is your pain worth to you? - - - Step 1: Assess don’t guess Step 2: Home Corrective Program Step 3: Loaded tempo movement. Step 4: Don’t forget nutrition and sleep. Step 5: Be consistent and patient. - - - There you have it. Your recipe for a pain-free life. Oh yeah, once you are out of pain now we can train for whatever it is you want 💪🏼‼️

When you bust through your laces and the eyelets start rusting...yeah, I think it's time for a new pair of shoes. (Not pictured: the cracks and hole I've worn into the insole of the shoe, almost puncturing the bottom rubber sole) #workshoes #boots #walking #workhardplayhard #tacticalperformance @academy #thisismythirdpair #idestroyboots

Anthony Cruz
(@phptactical)

5 Days 19 Hours Ago

Extremely humbled about what these guys and gals do. The life of a @calfire firefighter is incredible. - - - This was such a great experience learning about their job and being able to provide some knowledge and hopefully changing lives. - - - We covered cardiac arrest, rhabdo, sleep, supplements, energy drinks, biomechanics, pain and physiology, performance nutrition, and program design. - - - We touched on the @functionalmvmt FMS screen and how to use the movement dysfunction in their exercise routine. We covered the SAID principle in terms of training in all planes of motion through various angles and positions. - - - Man that was a lot in 2 hours! The feedback was awesome and I hope to continue this relationship. - - - ATTENTION: Fire and law enforcement in our area. If you want health and strength and conditioning consulting and coaching DM me.

Anthony Cruz
(@phptactical)

6 Days 15 Hours Ago

From not being able to raise his arm past shoulder level to this‼️ - - - Truly blown away by his dedication to get out of pain and work hard every session. This @marines veteran and @heroesmovement client will be back on the mats in no time. - - - Soon he will take us out on an adventure and teach us a thing or two about survival and fun. Keep working hard my man. We definitely appreciate your effort and positive attitude. - - - What are you willing to do to get out of pain? Take ownership and get out of pain. Join our tactical online membership and see what custom programming really is from proven methods.

Anthony Cruz
(@phptactical)

8 Days 15 Hours Ago

Intelligent coaching. - - - Figure out a way to accomplish the task. I am a big believer in soft tissue therapy. Foam rolling, ISTM, percussion, etc. - - - This @usnavy vet has difficulty getting into and maintain the foam rolling positions. Instead of cutting it out, we figure out a way to get the job done. He uses the hand held roller and the @hyperice hypervolt to hit all his trouble areas. - - - Get it done‼️ - - - Stuck in pain? Can’t figure it out. DM me. - - - - @heroesmovement #heroesmovement #softtissuetherapy #foamroller #foamrolling #foamrollinghurtssogood #rehab #rehabtime #feelbetter #movebetter #veteran #veteranowned #combatveteran #tacticalathlete #tacticalfitness #tacticalperformance #militaryfit #navylife

Anthony Cruz
(@phptactical)

8 Days 22 Hours Ago

Adapt and overcome. - - - A @usarmy veteran and future law enforcement is not letting a surgery stop him for preparing to attend the academy for law enforcement. - - - The 🔑 here is to design a balanced program that still allows him to work the surgical side leg from the knee up. We are doing soft tissue work around the ankle and foot to promote blood flow and influence tissue remodeling. Everything else is fair game 🏋🏻‍♂️. Training the core properly and hip stretching during this time is crucial because of how the boot influences his gait. - - - If you are in the tactical space, do not let an injury or surgery of one part of your body dictate how you train everything else. Be creative and smart. Ppl recover better when they exercise. - - - If you need assistance or have questions send me a DM. Happy to help move you fwd 💪🏼.

South Burlington PT
(@sb.pt)

9 Days 21 Hours Ago

Research Time: ❓How do you train the ability to carry external loads as part of your occupation? Does strength, power or aerobic endurance have the greatest association with load carriage performance? In this article, male specialist tactical 👨‍✈️police officers tested their 1 RM bench, deadlift, squat, and pull-up, along with vertical jump, 10 m sprint, and beep test. 🏃‍♂️Aerobic fitness was the most highly and significantly correlated variable with performance on a 5 km load trial with a 25 kg pack. Of the 💪🏻strength variables, pull-ups was the most highly and significantly correlated variable. Bench, squat, and vertical jump were also significantly correlated but not to the extent of the beep test and pull-up. ❗️Know what to train. #tacticalperformance #keepdoingwhatyoulove #lifestyleathlete #loadedcarries #aerobiccapacity #strength Orr, R. M., Robinson, J., Irving, S., & Roberts, A. (2018). Aerobic Endurance Is More Highly Related To Load Carriage Performance Than Strength And Power. 25. Abstract from 3rd International Conference on Physical Employments Standards, Portsmouth UK, United Kingdom.

Anthony Cruz
(@phptactical)

10 Days 2 Hours Ago

Rhabdomyolysis is a clinical condition where the death of the muscle fibers release into the bloodstream. - - - The kidneys have difficulty processing these proteins (specifically myoglobin) and are either severely impaired or cannot function. This imitates rhabdo. - - - Look for abnormal muscle pain and tenderness, redness, swelling, and especially cola colored urine. - - - What can you do as a tactical athlete? Make sure you are conditioned and strong all year...not just in seasons or testing time. Clean up your nutrition, have good sleep habits, and drink water. - - - I am not a doctor so if you have specific questions medical-related please refer to them. I am here to educate and bring awareness to better health, rehab, and fitness in the tactical space. - - - Train smart. Balance and progression is 🔑.

Anthony Cruz
(@phptactical)

10 Days 13 Hours Ago

Reserve PT worth it⁉️ - - - There is no way around it. PT in the @usarmyreserve or any reserve component is not set up for progression or meant to be the peak of your individual training. - - - It is hard enough even getting physical fitness on the training schedule. Do not rely on your drills to get your fitness in. - - - Lately I lead our sessions and our best surface are these sand courts. I mix up training from circuits, relays, and other methods to keep them engaged and challenged. - - - This session is a relay style where the group has a “buy in” exercise before they can even start the relay. This forces them to strategize and work as a team. The relays involved carrying a fellow soldier, crawling, bounding, and moving laterally. - - - Even though the @usarmy soldier might not know the session analysis, it is important that the leader does. ✅proper dynamic warm-up ✅balance anterior vs posterior movements ✅train in all planes of motion ✅make sure it is challenging ✅recovery at the end. - - - Leading any group session in the future? Take this guidance as a template and build off of it. Have questions on any specifics for unit or group training? Send me a DM.

Anthony Cruz
(@phptactical)

11 Days 4 Hours Ago

Here’s a little bit of inspiration to start the week off right. - - - I see a lot of different movement patterns and energy systems used in this video 💪🏼. - - - Thanks @marines for posting this video. - - - - #marines #usmarines #usmc #military #mondaymotivation #tacticalathlete #tacticalfitness #tacticalperformance #tsac #militaryfitness #marinefitness #semperfit #usmchitt #fitnessinstructor

Big Spotted Cat
(@ikolosov)

11 Days 3 Hours Ago

Вкладка оружия. Положение корпуса, ног и стойку в целом - не рассматриваем (может быть потом как-нибудь), хотя это важнейшие элементы общей платформы. Техника вкладки не рассматривается- отдельный вопрос. Неудобные положения для стрельбы мы не рассматриваем также - неисчерпаемая и сложная тема)). А если «вы» на себя навесили, что не можете нормально вложиться, - значит вы на себя навесили и не можете нормально «вложиться» ... значит то, что и КАК на «вас» навешано, для «вас» важнее, чем эффективный огонь. #огневаяподготовка #спецназ #762x39 #762 #trainigday #ufprogear #sof #specialforces #tactical #tacticalgear #weapon #ak74 #собр #силыспециальныхопераций #bullet #ironsights #545x39 #gun #guns #kalashnikov #mashingun #military #511tactical #росгвардия #омон #армияроссии #армия #ССО #вежливыелюди

Anthony Cruz
(@phptactical)

11 Days 15 Hours Ago

PLAN FOR SUCCESS - - - Do you find yourself struggling with losing body fat or increasing lean muscle⁉️ - - - Have you intelligently put together a plan and stuck to it long enough to see results⁉️ - - - Ask anyone has achieved their goal and maintained it. You have to make it a lifestyle. You probably heard of the 80/20 rule. 80% of the time make decisions to positively influence your goals. Just a number but you get the idea. - - - Bet on yourself. Take action. Move forward. - - - If you need assistance or just want to chat throw me a DM.

Anthony Cruz
(@phptactical)

11 Days 23 Hours Ago

One of my goals this year is to get in front of more people. - - - Today was in front of my @usarmy @usarmyreserve unit. We had “the talk” about the new ACFT. We covered nutrition and pain management as they are the 2 biggest needs for tactical peeps. - - - They say follow your passion. Mine is health and fitness and helping military, fire, police, and other service responders. I am blending those two passions and TAKING ACTION to make an impact on this space. - - - If you are in the tactical space as an expert or a service member give me a follow and let’s see where this journey takes us 💪🏼🇺🇸‼️

HeroesMovement
(@heroesmovement)

12 Days 15 Hours Ago

#repost @phptactical (@get_repost) ・・・ Obstacle course training . . . @berniemauldin ramping up her training with her new program. Goals are to move better and complete an obstacle course race. Thank you Bernadette for the positive attitude and always kicking ass‼️Keep it up. . . . Veterans: no matter where you are at or what your goals are, we can help. Shoot me a DM. . . . . #obstaclecourseracing #obstaclecourse #obstaclecoursetraining #obstacletraining #obstaclerace #veterans #veteransupport #veteranshelpingveterans #militaryfitness #tacticalfitness #tacticalathlete #tacticalperformance #tsac #onlinetraining #onlinecoaching #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia @heroesmovement

Anthony Cruz
(@phptactical)

13 Days 2 Hours Ago

This is rough to put into perspective. . . . No one knows exactly what law enforcement goes through everyday unless you are part of that community. It’s even vastly different than military. They see all this horrific activity in their own communities. . . . Ppl need to understand that most law enforcement goes into the profession to serve and protect. Stop buying all this BS on the news about the majority of law enforcement are doing bad things. Those are isolated incidents. As a whole we would be screwed without them. . . . If you see someone in law enforcement show them they are appreciated. . . . If you are in law enforcement and you are reading this...Exercise, eat properly, get sleep, find something that decreases stress. Don’t sit around waiting on workers comp blaming the system. Take action. There are plenty of places across the country that helps the tactical population. . . . Need to talk? DM me and I can provide any guidance in the scope of my expertise. THANK YOU LAW ENFORCEMENT. . . . Thanks @sorinex_tactical for posting this and bringing light to the numbers.

EDC...because you don’t always wanna carry the same knife! And a big shoutout to my boy Josh Longnecker for the stipple job. Dude does jam up work with super clean lines...👍🏼 #glock43 #kershawknives #tacticalperformance #hornadaycriticaldefense

Anthony Cruz
(@phptactical)

13 Days 17 Hours Ago

Obstacle course training . . . @berniemauldin ramping up her training with her new program. Goals are to move better and complete an obstacle course race. Thank you Bernadette for the positive attitude and always kicking ass‼️Keep it up. . . . Veterans: no matter where you are at or what your goals are, we can help. Shoot me a DM. . . . . #obstaclecourseracing #obstaclecourse #obstaclecoursetraining #obstacletraining #obstaclerace #veterans #veteransupport #veteranshelpingveterans #militaryfitness #tacticalfitness #tacticalathlete #tacticalperformance #tsac #onlinetraining #onlinecoaching #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia @heroesmovement

Peak Fitness
(@bvpeakfitness)

14 Days 12 Hours Ago

We have a packed group fitness class schedule each week! Check out all the options on our website, link in bio! ⁣ #groupfitness #classesfordays#bootcamp #personaltraining #hiit #yoga #zumba #tacticalperformance #grind #seniorfitness #silversneakers #cardio #gymlife #strength #trainhard #bvpeakfitness #atyourpeak #buenavistaco

Anthony Cruz
(@phptactical)

14 Days 15 Hours Ago

Learn your body. . . . By now you already know what is your main pain points. Are you doing anything about it? . . . One thing I noticed with myself is if my low back feels tight or hurts and I ignore and it and continue to lift heavy and not address the issue...it usually gets worse. Is this you? . . . Do you have recovery strategies for when you are in pain? Do they work? It is easy to blame the @deptvetaffairs or someone other than yourself. The real question you should be asking is what can YOU do to help YOURSELF. . . . Tired of the cycle? Do something about it. Need some inspiration? Give me a follow and watch all these tactical peeps get out of pain and meet their goals 🤙🏻. . . . I’m on a mission in 2019 🇺🇸. LET’S GO‼️

Anthony Cruz
(@phptactical)

15 Days 15 Hours Ago

Assess don’t guess 📈👀 . . . Reassessing a vet to see exactly the direction we need to go in the next phase of our programming. We are about 4 weeks in of consistent work and so many improvements. Less pain, better movement, strength is up. BUT we don’t stop there. We take these improvements and build on them while still figuring out what the limiting factors are and improve on those as well. Rinse and repeat. . . . If you are a veteran and want to learn how to improve your movement and decrease your pain this program is for you. @heroesmovement allows us to train you at our awesome performance facility 100% free. . . . Not in our area❓Not a problem. We do customized online training through our tactical online membership at a discounted rate. . . . If you are interested send me a DM. We love our veterans 🇺🇸!

Anthony Cruz
(@phptactical)

17 Days 16 Hours Ago

FUEL YOURSELF • • • Let 2019 be the year of action. Take action on your health, pain, nutrition, and fitness. No more complaining about what is happening to you. Accept that things happen for you. What did YOU do that lead up to that event⁉️ 🔸Did you procrastinate? 🔸Did you give forth 💯% effort? 🔸Did you surround yourself with the right ppl? • • • Figure out what you want and go for it. Ppl in the tactical world are just as guilty if not more so in not taking proper action when it comes to health and fitness. Don’t talk about it. Be about it. See all my tactical peeps on the other side #2019. . . . . #takeaction #takeactionnow #implementation #planahead #organized #surroundyourselfwithpositivepeople #healthylifestyle #painfree #fitnessgoals2019 #tacticaltraining #tacticalathlete #tacticalfitness #tacticalperformance #tsac #militaryfitness #policefitness #firefighterfitness #onlinecoaching #onlinetrainer #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

HeroesMovement
(@heroesmovement)

17 Days 20 Hours Ago

#repost @phptactical (@get_repost) ・・・ LONGITUDINAL OSTEO-ARTICULAR DECOAPTATION STRETCHING • • • Super effective methods and techniques for normalizing posture. The premise is widening the articular spaces in the spine through specific targeting. • • • I am using several different @eldoausa techniques with veterans in pain. I understand their positioning isn’t perfect, but improvement and focus is our goal here. If they can get a little more in tune with their body and their pain and care enough to work on it...I call that a win. • • • If you are a veteran in the area and want to improve health, pain, and function please send me a message. We want to help. It is 100% free. Don’t be in pain any longer. Thank you for your service. . . . . @heroesmovement #veterans #veterans_us #veteransupport #ptsdawareness #eldoa #eldoamethod #healthylifestyle #rehabtime #militaryfitness #tacticalathlete #tacticalfitness #tacticalperformance #tsac #correctiveexercise #stretchingtime #painfree #onlinecoaching #onlinetraining #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

17 Days 22 Hours Ago

LONGITUDINAL OSTEO-ARTICULAR DECOAPTATION STRETCHING • • • Super effective methods and techniques for normalizing posture. The premise is widening the articular spaces in the spine through specific targeting. • • • I am using several different @eldoausa techniques with veterans in pain. I understand their positioning isn’t perfect, but improvement and focus is our goal here. If they can get a little more in tune with their body and their pain and care enough to work on it...I call that a win. • • • If you are a veteran in the area and want to improve health, pain, and function please send me a message. We want to help. It is 100% free. Don’t be in pain any longer. Thank you for your service. . . . . @heroesmovement #veterans #veterans_us #veteransupport #ptsdawareness #eldoa #eldoamethod #healthylifestyle #rehabtime #militaryfitness #tacticalathlete #tacticalfitness #tacticalperformance #tsac #correctiveexercise #stretchingtime #painfree #onlinecoaching #onlinetraining #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

ISM
(@kidschizofficial)

17 Days 21 Hours Ago

Just recently tested the Tactical Performance 10in Tanto Machete. Seems to hold up, the serrated saw back works really great as well as the end for carving/scraping. Can’t wait to go camping with this! | Song: ‘Purification’ an old single release of mine. | • • • • • • #machete #tantomachete #tacticalperformance #camping #tropicalplants #houseplants #camping #outdoorliving #plantbased #aborigine #staywoke #inspiration #training #knowthyself #growth #producer #singersongwriter #killeen #ism #purification #mindbodysoul #survival #hunting #blades #tbt #outdoorvibes #hiking #campingtools

Anthony Cruz
(@phptactical)

18 Days 20 Hours Ago

NOTHING LIKE IT • • • Growing up with these 2 and knowing what we all have been through is a bond like no other. We owe a lot to our parents for their love and support. All 3 of us served/serving in the military and provided valuable experiences and relationships that shape us today. Those 2 are my role models and hold some of my favorite memories. • • • Side note: If there is a show where siblings compete against others in fitness, someone let me know because we are down 💪🏼. • • • Cherish the time you have with your loved ones. You never know when you won’t have that opportunity again. . . . . #militaryfamily #militaryfamilies #militarybrothers #militarylife #brotherbond #cherishtimetogether #grateful🙏 #fitness #workoutchallenge #militaryfitness #tacticalathlete #tacticalperformance #tsac #tacticalfitness

WORKOUT #6 - - - Back to basics today. Short and sweet. 16 total sets for chest working different angles and grips. Ended with a low rep heavy and high rep lighter for triceps. In and out 🤝.

Anthony Cruz
(@phptactical)

21 Days 20 Hours Ago

SLEEPY TIME IS IMPORTANT TIME . . . Did you know going without sleep for 20 hours is the same as being drunk for your brain and body? But after quality sleep you’re 20-30 times more efficient at a movement you learned the day before. Your brain practices while you sleep. . . . Thanks @team_exos for the quality info. . . . . #timetosleep #sleeptime #recovery #decreaseinjury #injuryrisk #lacticacid #performancenutrition #militaryfitness #tacticalathlete #tacticalfitness #tacticalperformance #tsac #policefitness #firefighterfitness

Anthony Cruz
(@phptactical)

21 Days 22 Hours Ago

WORKOUT #5 . . . Squats paired with sled push and back domination. . . . Compound sets of squats and sled drive. Back training started out with a circuit of landmine wide rows, neutral rows, and pull-ups. Moved on to drop sets of cable pull downs and seated rows. Finished with some core - reverse crunch on Bosu, pikes using @trxtraining and decline twists. . . Thanks @vernongriffith4 for the idea to use superbands with the sled 👊🏻.

Anthony Cruz
(@phptactical)

22 Days 18 Hours Ago

WORKOUT #4 . . . Shoulder day. This was a quick one. Some pressing. Some raises. Some finishers. Lateral plank. . . . . #shoulderworkout #overheadpress #military #militaryfit #militaryfitness #tacticalfitness #tacticalathlete #tacticalperformance #tsac

Anthony Cruz
(@phptactical)

24 Days 20 Hours Ago

WORKOUT #3 . . . Deadlift and back day . . . Built up to a heavier higher rep deadlift. After that compound sets of vertical and horizontal pulls of heavier lower reps and lighter higher reps. Finished the back off with @trxtraining mid and high rows paired with extension rows and extensions for high reps. Oh and another finisher was a 30 sec race on the infinity rope. I lost 🥺. Then 2 min sit-up for the APFT. The soreness is real, but already thinking about tomorrow’s workout 🎅🏻💪🏼.

Anthony Cruz
(@phptactical)

25 Days 1 Hour Ago

MERRY CHRISTMAS EVE ・・・ Make sure you are reflecting on 2018 and planning for 2019. . . . Here is a little something to help you focus. A @usarmy Soldier rope crawls backwards at the Best Squadron Competition, during #tropiclightning Week 18. . . . . #hawaii #armyfit #armyteam #armyfamily #readiness #ready2fight #trainedandready #competition #armygram #tacticalfitness #tacticalathlete #tacticalperformance #tsac #militaryfitness #areyouready2019 #2019goals #2019planner

Anthony Cruz
(@phptactical)

25 Days 18 Hours Ago

WORKOUT #2 . . . Chest and tricep session: 1) 1,000 ft on Jacobs Ladder 2) Band SH activation 🔸 1) 60 rep progressive build up 2) Bench press 5x4 3) DB Inc. 4x6 4a) @trxtraining push-up rollouts 4b) Rope tri on infinity machine 🔸 Core variation

Anthony Cruz
(@phptactical)

26 Days 3 Hours Ago

RESISTANCE TRAINING & HYPERTROPHY . . . This is such a good graphic explaining the process of how your body perceives resistance training and the process to follow for the skeletal muscle system 💪🏼. . . . Fantastic infographic by Adam Crooke (@adam_crook95). . . . . #hypertrophy #musclemass #leanmuscle #skeletalmuscle #resistancetraining #aminoacids #protein #creatine #glycolysis #tacticalathlete #tacticalfitness #tacticalperformance #tsac #militaryfitness #policefitness #firefighterfitness

Anthony Cruz
(@phptactical)

26 Days 19 Hours Ago

WORKOUT #1 . . . Start out at the football field with a 40# bag of corn to warm up. . . . All lower from there: 🔸squats 🔸RFE SS 🔸SL RDL 🔸SL leg press 🔸lateral band steps . . . Core: 🔹tall kneel landmine rotation 🔹1/2 kneel MB rotation toss

Tactical Performance secondary line / Skull Frog Skull Frog Tactical Denim Restock!!! #tactical #military #airsoft #denim #tacticalperformance #skullfrog #denim #phantom #fussa

Anthony Cruz
(@phptactical)

28 Days 17 Hours Ago

OWNERSHIP OF PAIN . . . Vet: “I have to wait for my doc appt before I can do anything about my pain.” . . . Vet: “I am in pain so I am not going to come in today.” . . . Please. Please. Please. Veterans everywhere, it is time to take ownership of your pain. I understand we do not have a perfect health system. That is not the point. If you are overweight, eat crap food, and do not do resistance training and physical activity it is time to break that cycle. Stop blaming everything else and take OWNERSHIP. . . . Not sure how to do it let me help: 1) Find professionals near you that can work in conjunction with your docs. 2) Jump on a resistance training program that meets your needs and goals. 3) Pick a conditioning activity that suits your capabilities on your own time. 4) Start cleaning up your nutrition. 5) Most importantly...be consistent. Most of your issues didn’t happen in a short amount of time so don’t expect them to go away quickly. . . . Shout out to Mark here. We started out really health focused, but he trusted the process. We increased pain-free shoulder range of motion more than 30 degrees and he completely cleared from his TBI balance test. Awesome job gunny 💪🏼‼️ . . . If you are in the tactical space this applies to you as well. Any questions, please feel free to message me.

Anthony Cruz
(@phptactical)

2018-12-18 19:40:40

WHO SAYS LAUGHTER CAN’T CURE . . . @summermune wins the best @hyperice hypervolt session 🤣. . . . A @usmarinecorps vet with an incredible career. She is now retired coming in feeling and moving better. Her personality is awesome. Thank you Sonya for being apart of our veteran program with @heroesmovement 💪🏼‼️

Anthony Cruz
(@phptactical)

2018-12-17 20:04:00

HEROES MOVEMENT 💪🏼🇺🇸 . . . Awesome day today. We signed up a couple more vets, did some rehab on vets, and trained some vets. I call that a productive day. The cool part is the @heroesmovement founder stopped by and checked out @progressive_hp. It was great talking to Mike and learning a little more about him and the program that is helping so many vets across the country. . . . If you are a vet find a Heroes Movement sponsored gym and get to work. Feel and move better. Pain is a shitty way to live. Take action and break the cycle. . . . If you are a vet in our area message me and let’s strategize about how we can get you out of pains and meet your goals. Oh yeah, did I forget to say it is 100% free‼️

HeroesMovement
(@heroesmovement)

2018-12-14 21:23:02

Way to go the extra mile Anthony! #repost @phptactical (@get_repost) ・・・ ENVIRONMENT 🇺🇸 . . . They always say surround yourself with the right ppl. This video is a veteran network meeting of business owners and ppl who want to help veterans. Working with 20+ veterans in rehab, fitness, and nutrition this past month alone (and growing) is such a humbling and incredible experience. . . . Just learning about each vets’ journey and what they are doing or want to do is so powerful. The network the military provides is a connection like no other. . . . I believe I have found my “why” working with this underserved population. When ppl always ask me why I don’t want to go back on active duty, this is why. I want to be able to improve these vets’ lives and improve their outlook on pain. Soon, this will span nationally for me and hopefully allow me to serve thousands of veterans. . . . This would not be possible without @heroesmovement and @progressive_hp. Thank you to both of these great organizations. Let’s do this 💪🏼‼️ . . . . #purposedrivenlife #purposedriven #abundancemindset #veterans #veteranowned #vets #painfree #militaryhealth #militaryfitness #tactical #tacticalfitness #tacticalperformance #tsac #strengthandconditioning #onlinecoaching #onlinetraining #murrietapersonaltrainer #temeculapersonaltrainer #temecula #murrieta #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-12-14 19:45:08

ENVIRONMENT 🇺🇸 . . . They always say surround yourself with the right ppl. This video is a veteran network meeting of business owners and ppl who want to help veterans. Working with 20+ veterans in rehab, fitness, and nutrition this past month alone (and growing) is such a humbling and incredible experience. . . . Just learning about each vets’ journey and what they are doing or want to do is so powerful. The network the military provides is a connection like no other. . . . I believe I have found my “why” working with this underserved population. When ppl always ask me why I don’t want to go back on active duty, this is why. I want to be able to improve these vets’ lives and improve their outlook on pain. Soon, this will span nationally for me and hopefully allow me to serve thousands of veterans. . . . This would not be possible without @heroesmovement and @progressive_hp. Thank you to both of these great organizations. Let’s do this 💪🏼‼️ . . . . #purposedrivenlife #purposedriven #abundancemindset #veterans #veteranowned #vets #painfree #militaryhealth #militaryfitness #tactical #tacticalfitness #tacticalperformance #tsac #strengthandconditioning #onlinecoaching #onlinetraining #murrietapersonaltrainer #temeculapersonaltrainer #temecula #murrieta #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-12-13 12:36:22

HAPPY BIRTHDAY @berniemauldin ‼️ . . . We appreciate this veteran so much. She comes in keeps us on our toes, always has a positive attitude, and keeps our @marines and @usarmy balance a little skewed 🤷🏻‍♂️. Thank you for allowing us to assist on your fitness journey. You are a great client and even better person. Everyone wish @berniemauldin a happy birthday! . . . . @progressive_hp @heroesmovement #birthdaygirl #veteran #usvet #usveteran #marines #usmc #tacticalathlete #tacticalperformance #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-12-12 19:06:43

WEAK LOW BACK . . . We work roughly with 25 veterans a week ranging from 72 to 26 years old. One thing I am noticing is mobility and strength does not discriminate. . . . This exact video is one of the common themes we are seeing and addressing on a daily basis. The cause varies from person to person, so the strategy will vary. The broad concept is the same - body awareness and stress management. Knowing what your body is doing and loading it within our limitations. . . . Here, they are talking about that QL muscle. That’s Quadratus Lumborum for those who don’t know.  We love this muscle and have found that it’s the culprit in some cases of back pain where people have struggled for years without relief. When you are squatting the QL muscle will work to extend the back and prevent that rounding under of the pelvis at the bottom (butt wink). . . . Focus on untucking the pelvis at the bottom of the squat.  For some of you this may mean actively trying to arch your back to achieve this.  You can play with this range of motion by practicing tilting your pelvis from anterior to posterior is an unweighted squat. . . Thank you @moveu_official for the educational content and practical application. Much needed for the population I work with 👊🏻. . . . . #squat #assistedsquat #squatsafe #squathappy #squats #squatform #squattechnique #workout #dailymovement #functionalmovement #moveyourbody #gluteexercise #kneepain #squatexercises #squatexercise #personaltrainer #functionalsquat #trx #qlmuscle #tacticalfitness #tacticalperformance #tacticalathlete #veterans #veteranfitness #murrieta #temecula #menifee

Anthony Cruz
(@phptactical)

2018-12-11 19:13:02

CONCENTRIC SPEED ⚡️ . . . Being able to produce force with a relatively heavy load is one thing. Being able to produce explosive force with that same load is on a whole different level. . . . In the tactical space, we are constantly under some form of load. Typically, with stress and fatigue. Think picking up a litter, hand to hand combat, jumping over an object with all your gear on. To perform this effectively and efficiently you need strength across the spectrum. . . . In the gym it is in our best interest to develop a baseline of mobility, stability, strength, and endurance. Once you have some sort of foundation, start pushing strength father to the right. . . . Vary your strength up: 💪🏼 traditional strength 💪🏼 strength speed 💪🏼 speed strength 💪🏼 variations of power . . . If you are not sure how to do this you need a coach. I could be that guy 😏. Online coaching is a great option for those who know their way around the gym but need customized programming. DM me if this is you! . . . . #strengthtraining #speedstrength #strengthspeed #customizedprograms #onlinecoaching #onlinetraining #tacticalfitness #tacticalathlete #tacticalperformance #tsac #policefitness #militaryfitness #firefighterfitness #murrietapersonaltrainer #temeculapersonaltrainer

Anthony Cruz
(@phptactical)

2018-12-10 15:06:38

MIX IT UP TO CHISEL IT UP 💪🏼 . . . Tired of doing the same ole chest routine⁉️ You should be. There are plenty of benefits with bench press, push-up, and chest fly (if done correctly)...BUT if you are in the tactical space mix it up for functionality and practicality and it will help spike some hypertrophy in the chest muscles. . . . Look at your chest like this: ✅ muscle that helps gets you off the ground from a prone position ✅ aids in crawling ✅ use it with hand striking and self defense ✅ assists in traversing objects ✅ you get the point... a lot of tactical movement patterns. . . . Give this one a try: 5 rounds - no rest 1️⃣ weighted Spider-Man 20 yds 2️⃣ @trxtraining off set push-up 10 each . . . . #spidermanpushups #weightedpushups #trxworkout #trxtraining #trxpushups #chestworkout #functionaltraining #tactical #tacticalathlete #tacticalperformance #tacticalfitness #militaryfitness #policefitness #firefighterfitness #strengthandconditioning #onlinecoaching #onlinetraining #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-12-09 17:54:10

STAY HYDRATED MY FRIENDS . . . Do we need another reason to stay hydrated⁉️ . . Thank you @prodiettips for this 💪🏼. . . . . #hydrate #hydration #staythirstymyfriends #h20delirious #performancenutrition #healthyhabits #bodyfunction #tacticalperformance #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia

HeroesMovement
(@heroesmovement)

2018-12-07 12:57:56

#repost @phptactical (@get_repost) ・・・ COACH MOMENT 🙏💪🏼 - - - So thankful for @american_psycho for trusting me with her health and livelihood. @usarmy vet, @heroesmovement client, and current police officer. Talk about keeping that tactical train moving forward. You are an awesome person and I am fortunate our paths crossed. NOW GET TO WORK 💪🏼. - - - #repost @american_psycho - - - When your trainer @phptactical gives you workouts to do, you do them! Snow or shine! So many exercises you can do with just a few things! - - - - #trx #kettlebell #resistanceband #motivated #snoworshine #heroesmovement #tactical #policeofficer #armyvet #veterans #usveterans #tacticalathlete #tacticalfitness #tacticalperformance #policefitness #onlinetrainer #onlinecoaching

Anthony Cruz
(@phptactical)

2018-12-07 12:53:40

COACH MOMENT 🙏💪🏼 - - - So thankful for @american_psycho for trusting me with her health and livelihood. @usarmy vet, @heroesmovement client, and current police officer. Talk about keeping that tactical train moving forward. You are an awesome person and I am fortunate our paths crossed. NOW GET TO WORK 💪🏼. - - - #repost @american_psycho - - - When your trainer @phptactical gives you workouts to do, you do them! Snow or shine! So many exercises you can do with just a few things! - - - - #trx #kettlebell #resistanceband #motivated #snoworshine #heroesmovement #tactical #policeofficer #armyvet #veterans #usveterans #tacticalathlete #tacticalfitness #tacticalperformance #policefitness #onlinetrainer #onlinecoaching

Anthony Cruz
(@phptactical)

2018-12-07 07:34:22

INSIDE LOOK 👀 - - - Take a look into part of a session I ran an active duty @usmarinecorps NCO through @bennyboo52 . The program is shoulder reconditioning focused and strengthening total body preparing for the CFT. - - - We are performing shoulder retraction/centration exercises, single leg loading, cross pattern core with shoulder flexion, and anti-rotation core. We throw in @hyperice hypervolt between sets. - - - Pain level already decreased 4 sessions in! Super excited to be working with her and assisting with getting out of pain and meeting her performance goals. - - - If you are in pain and live in the tactical world, typically pain doesn’t get better with time. Take it upon yourself to OWN YOUR HEALTH and think about the long game and not just the now. NEED ASSISTANCE❓DM me and I would be happy to provide any guidance. - - - - #usmc #usmarine #rehab #performancerehab #military #militaryfitness #combatfitness #reconditioning #scapularstability #deadbugexercise #coreworkout #mobilitytraining #strengthening #tactical #tacticalfitness #tacticalperformance #onlinecoaching #onlinetrainer #murrieta #temecula #riversidecalifornia

HeroesMovement
(@heroesmovement)

2018-12-06 12:10:52

#repost @phptactical (@get_repost) ・・・ BALANCED 🧠 and 💃🏻 - - - Stress is a part of life, but must be managed. We know in the tactical community we have enough stress in a week to last us a lifetime. The key is managing and balancing that stress in a way that works for you. - - - This particular @heroesmovement @usarmy vet is currently a police officer that deals with physical and psychological stress on a daily basis. Her choice of stress relief is heading into nature to get away from the chaos she’s sees everyday. - - - When she asked for a program while she is there, I was ecstatic. She is bought in to what we are doing and wants to take ownership of her health and performance. - - - I chose: 🔸@trxtraining suspension strap 🔸25# KB 🔸stretch strap - - - Keeping her goals and where she is at with her low back pain, I came up with a challenging, balanced, and still recovery-focused routine. - - - What 3 pieces of exercise tools would you take into the woods to get a good workout? Comment below. - - - - #trx #trxworkout #trxtraining #functionalfitness #functionalmedicine #kettlebellworkout #stretching #pnfstretching #rehab #mobilitytraining #hipmobility #thoracicmobility #tacticalfitness #tacticalathlete #tacticalperformance #policefitness #militaryfitness #firefighterfitness #policeofficer #heroesmovement #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-12-05 19:56:32

BALANCED 🧠 and 💃🏻 - - - Stress is a part of life, but must be managed. We know in the tactical community we have enough stress in a week to last us a lifetime. The key is managing and balancing that stress in a way that works for you. - - - This particular @heroesmovement @usarmy vet is currently a police officer that deals with physical and psychological stress on a daily basis. Her choice of stress relief is heading into nature to get away from the chaos she’s sees everyday. - - - When she asked for a program while she is there, I was ecstatic. She is bought in to what we are doing and wants to take ownership of her health and performance. - - - I chose: 🔸@trxtraining suspension strap 🔸25# KB 🔸stretch strap - - - Keeping her goals and where she is at with her low back pain, I came up with a challenging, balanced, and still recovery-focused routine. - - - What 3 pieces of exercise tools would you take into the woods to get a good workout? Comment below. - - - - #trx #trxworkout #trxtraining #functionalfitness #functionalmedicine #kettlebellworkout #stretching #pnfstretching #rehab #mobilitytraining #hipmobility #thoracicmobility #tacticalfitness #tacticalathlete #tacticalperformance #policefitness #militaryfitness #firefighterfitness #policeofficer #heroesmovement #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-12-05 06:27:46

WHICH SIDE ARE YOU ON❓ - - - This is a debate I have w clients all the time 🤣. Be careful what you comment. Psychologists say which way you put the plate on directly indicate several psychological markers. - - - Are you a pointed in person or a pointed out person? Comment below. - _ Thank you @theptdc for getting this going 💪🏼! - - - - #weightlifting #barbellworkout #liftingweights #strengthening #lacesout #militaryfitness #policefitness #firefighterfitness #tactical #tacticalathlete #tacticalfitness #tacticalperformance #tsac #usveterans #veteranstrong #ptsdawareness #ptsdrecovery #onlinecoaching #onlinetrainer #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-12-04 20:09:13

TIS THE SEASON ☃️🎄 - - - This season don’t forget to thank anyone you know in the military, fire, or police. Some might not be with their families this year. - - - Thank you to all our service members. Stay fit this season 💪🏼. - - - - #tistheseason #thankful #thankful🙏 #firefighters #police #police_usa #military #veteranstrong #usveterans #tacticalathlete #militaryfitness #policefitness #firefighterfitness #tacticalfitness #tacticalperformance #tsac #murrieta #temecula #lakeelsinore #menifee

Anthony Cruz
(@phptactical)

2018-12-01 19:15:00

UNIT FITNESS •••• This morning I took my unit through a circuit workout in the sand. This was not PRT based, but more so how I would run a team or group through a session. •••• Programming 🔑s: 🔸dynamic warm-up 🔸small groups per station 🔸alternate between upper & lower exercises 🔸throw a finisher in at the end 🔸anti and rotation based core 🔸stretching to down regulate •••• This was nothing special but considerations for large groups are the surface, program movements in all planes of motion, high heart rate followed my moderate (helps keep intensity from declining - as opposed to too many higher heart rate stations in a row), and keep the motivation high. •••• If you have the opportunity to lead large groups in the tactical world...take it. Be creative and push them. SAFETY FIRST. Don’t go out to kill, that is not a good coach. • • • • #tacticalfitness #militaryfitness #grouptraining #armystrong #armypt #armyprt #tacticalperformance #tacticalathlete #tsac #groupfitness #armyfit #armyfitness #army #military #strengthandconditioning #bodyweightcircuit #circuittraining #onlinetraining #onlinecoaching

Anthony Cruz
(@phptactical)

2018-11-30 06:47:51

TRAIN THE 🧠 •••• Taking time to train your brain each day is a habit that will transform your life! •••• In the tactical world stress is the one thing we can count on. Keeping that stress high 24/7 can cause a ripple effect of negative health. . Find your method to destress and train your 🧠. It will help you prepare for all of the challenges you may face in life👊🏻 . Plus it gives you the ability to take care of the ones you love the most! •••• Thanks @nickkrantzfit for this 💪🏼. . . . . #positivevibes #positivequotes #positivethinking #motivationalquotes #motivationquotes #strongwomen #strongmen #militarystrong #policestrong #firefighterstrong #tactical #tacticalathlete #tacticalperformance #tacticalfitness #mentalhealth #mentalhealthawareness #ptsd #ptsdawareness #fitness #health #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia

Lillie Falco
(@gorequeenfx)

2018-11-28 15:27:39

These boots are made for..... kicking in doors. Finally came, I’m so excited. These are the most badass and most comfortable things I’ve ever worn. 🥾🥾 @originalswat . . . . #swat #boots #badass #kickass #swatboots #theseboots #tactical #police #tacticalgear #originalswat #swatclassic9 #tacticalboots #tacticalperformance #classic9 #thesebootsaremadeforwalking

Anthony Cruz
(@phptactical)

2018-11-28 14:52:36

SHOULDER IMPINGEMENT •••• If you have shoulder impingement symptoms try this out. This here is not the same for every person. There are many individual factors, but I like this approach. •••• 1. Isolate inhibited tissue through SMR (foam roll, lacrosse ball, theracane, among others). - 2. Mobilize the restricted range through various articular rotations (passive and active). - 3. Create stability and strength in the joint and structures around it. Do not neglect training the rest of the body. - 4. Train the core utilizing cross patterns and anti-spinal movement. •••• The 🔑 to a speedy recovery needs proper sleep, nutrition, and program organization. •••• If you are in the tactical world and need help with an injury or your training send me a DM and let’s chat. • • • • #rehab #recovery #shoulderworkout #shoulderpain #impingement #smr #foamrolling #mobility #mobilitytraining #muscle #stabilization #activation #coreworkout #stabilitytraining #functionaltraining #functionalfitness #tactical #tacticalathlete #tacticalperformance #tacticalfitness #militaryfitness #policefitness #firefighterfitness #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-11-26 19:58:31

LOVE CHIPS⁉️ - Try these healthier alternatives out! - What's your pick??? 🤤😋 - Chips 4 different ways 😃. - Which chips are you making first😋? 1. 🥒Zucchini Chips 2. 🍠Sweet Potato Chips 3. 🍀Kale Chips 4. 🍎Apple Crisps - - Thanks @mealprepster for the chip alternatives 👍. - - - #chips #chipsanddip #healthyfood #healthyrecipes #healthylifestyle #nutrition #nutritioncoach #performancenutrition #supplements #potatoes #carbs #fat #protein #tactical #tacticalathlete #tacticalperformance #militaryfitness #policefitness #firefighterfitness #onlinecoaching #onlinetraining #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-11-25 19:46:46

RE-LEARNING MOVEMENT - Working with all these veterans is a blessing. I thank each and every one of them for trusting us to give back to them in the form of health and fitness. - In the first phase of our training we are loading patterns in a joint friendly manner. This allows us to work through any limiters and really focus on setting the movement competency foundation. Instead of resting between sets they are either stretching or reinforcing that same pattern unloaded. - Here we have @tactifool_actual a @usarmy vet performing a KB deadlift paired with a single leg RDL reinforced with a PVC pipe. - KB deadlift 🔑s: 🔹find a symmetrical base 🔹work on upper & lower sequencing 🔹controlled tempo - SL RDL 🔑s: 🔸slight bend in knee 🔸pushing the hip back 🔸maintain 3 points of contact w PVC - We are not looking for perfection here. We are looking for improvement and getting the vet to understand how everything we do will improve pain and function. Trust me...we place plenty of challenge in the session as well. - If you are a veteran or know any veterans that are struggling to get out of pain DM me and let’s resolve that. Too many times, vets accept pain because they suffered through it for so long. That does not have to be the case. - - - #veterans #veterans_us #veteransupport #veteranshelpingveterans #tactical #tacticalathlete #tacticalperformance #tsac #tacticalfitness #militaryfitness #policefitness #firefighterfitness #deadlifts #rdl #hiphinge #posteriorchain #rehab #strengthandconditioning #onlinetraining #onlinecoach #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-11-24 20:27:59

DEADLIFT • • First of all, almost everyone should be doing some form of deadlifts. This is a pattern tactical operators use and must be practiced. • • This move should be performed with barbells, sandbags, KB, and any other object you can get your hands on. • • If you have back pain, don’t blame the exercise. Figure out if you have a muscle imbalance/sequencing issue, a technique or form issue, or just lack strength in the correct areas of your body. • • Lastly, perform these with variety and control. 🔸1 arm 🔸1 leg 🔸uneven 🔸bands 🔸chains 🔸various ranges of motion • • Not sure if you are doing them right or do not know how to vary and progress? I suggest you find a coach. If you have questions about deadlifts drop them below. • • • #deadlift #deadlifts #deadliftform #deadlifting #hiphinge #posteriorchain #backworkout #gluteworkout #hamstringworkout #tactical #tacticalathlete #tacticalperformance #tsac #militaryfitness #policefitness #firefighterfitness #strengthtraining #rehab #lowbackpain #onlinecoach #onlinetraining #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-11-23 13:53:09

#repost @progressive_hp ・・・ HEROES FUNDRAISER WINNERS 💪🏼 • @jessica_aime37 @jeaninegarcia44 @mcoker11 @muir.kayla (Cullen Muir) Jacob Park Rachel Brawner • Thank you to our #progressivehpfamily for your support with this fundraiser. All together we had over 35 participants and raised over $2,000 for @heroesmovement to support the program and our local veterans‼️ Such a great feeling to know we have an incredible community of support. • Thank you to our sponsors: @korikryotherapy @trailheadchiro @socalfreshprep @brawnergymassage @thefloatx • Everyone did great and the competition was fun and challenging. Start preparing for our next challenge 😏. • • • @phptactical @ericcruz370 @dunawaysarah1 @amcoachbrose #heroesmovement #veteransday #veterans #veteransupport #veteranshelpingveterans #veterans_us #exercisechallenge #competition #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia #tactical #tacticalathlete #tacticalfitness #tacticalperformance #farmerscarry #crawl #assaultbike

HEROES FUNDRAISER WINNERS 💪🏼 • @jessica_aime37 @jeaninegarcia44 @mcoker11 @muir.kayla (Cullen Muir) Jacob Park Rachel Brawner • Thank you to our #progressivehpfamily for your support with this fundraiser. All together we had over 35 participants and raised over $2,000 for @heroesmovement to support the program and our local veterans‼️ Such a great feeling to know we have an incredible community of support. • Thank you to our sponsors: @korikryotherapy @trailheadchiro @socalfreshprep @brawnergymassage @thefloatx • Everyone did great and the competition was fun and challenging. Start preparing for our next challenge 😏. • • • @phptactical @ericcruz370 @dunawaysarah1 @amcoachbrose #heroesmovement #veteransday #veterans #veteransupport #veteranshelpingveterans #veterans_us #exercisechallenge #competition #murrieta #temecula #menifee #lakeelsinore #riversidecalifornia #tactical #tacticalathlete #tacticalfitness #tacticalperformance #farmerscarry #crawl #assaultbike

Anthony Cruz
(@phptactical)

2018-11-22 11:57:20

HAPPY THANKSGIVING! - - Thanks to everyone in my life. Thanks for everyone in the tactical community keeping us safe. Thinking of those who are not able to be with their family 🇺🇸. - - - #thanksgiving #thanks #progressivehp #tacticalcommunity #tactical #policeofficer #policefitness #tacticalathlete #tacticalperformance #militaryfitness #army #onlinecoach #onlinetraining #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-11-21 06:19:41

Cauliflower “Mac” & Cheese. - - Looking for a healthier way to get your mac and cheese fix⁉️ - - If you need a side dish to bring to Thanksgiving this year and want everyone to hate you for bringing cauliflower instead of real Mac and Cheese, look no further!! This one isn’t difficult at all and can be made in 15 minutes!! @themealprepmanual uses frozen cauliflower because it’s cheaper, easier, and it works better in this application. The cheese you use is up to you but he used cheddar jack. This is also a gluten free dish because there is no macaroni or flour in the sauce. The almond flour is a gluten free alternative to all purpose flour when making the roux. You can use AP flour if you aren’t worried about keeping it gluten free. He likes to top it with green onions because it gives a nice subtle flavor that contrasts well with the cauliflower but again, not necessarily required. - - You could spice this one up with some sautéed sweet onions, jalapeños, bacon, truffle oil (if you fancy), or pepperoni. - - Thanks @themealprepmanual for the recipe. - - - #mealprep #cauliflower #cauliflowerpizza #macandcheese #healthyfood #healthylifestyle #eatguide #eatright #weightloss #leanmuscle #tactical #tacticalathlete #tacticalperformance #tsac #tacticalfitness #performancenutrition #militaryfitness #onlinecoach #temecula #policefitness #firefighterfitness #onlinetraining #murrieta #menifee #lakeelsinore #riversidecalifornia

Anthony Cruz
(@phptactical)

2018-11-20 18:23:58

LOW BACK HEALTH - - @american_psycho is former military and current police officer. She came in with some previous injuries and chronic pain. Our first 2 phases were health based and she was feeling and moving better. Awesome right? The next couple phases were hypertrophy focused based off her goals. Feeling good, moving good, and looking good. Even more awesome! - - Life hit and the toll of seated for half the day in a patrol car in full gear and managing sleep the best she can manifested to low back pain and poor recovery. We tapered back on weight volume, geared more towards mobility, core, and hit hypertrophy movements that did not cause discomfort. She was better, but still not 100%. - - With the help of @trailheadchiro she found out a lot of her low back issues stemmed from her neck. A few treatments in and feeling consistently better. Thankful for our network with @trailheadchiro! - - Now she can perform her job without the constant thought of pain. Pain delays reaction time and increases safety risk. - - Our goal is to blend health, performance, and personal goals progressively until the blend is more performance and goal related. This does not mean we perform risky exercises and program poorly. We are smart about everything, but push towards goals as much as we can. - - Do you have someone you go to for health and fitness related injuries and goals❓I am here to help tactical in any way I can. Fire away with questions below or DM me. - - - #lowbackpain #chiropractic #chiropractor #chiropracticadjustment #rehab #correctiveexercise #health #performance #goals #healthgoals #fitnessgoals #hypertrophy #leanmuscle #tactical #policeofficer #policefitness #tacticalathlete #tacticalperformance #militaryfitness #army #onlinecoach #onlinetraining #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia

#repost @phptactical ・・・ STRUCTURE = FREEDOM - - Only 1 chapter in and already see how the principles applied in The Perfect Day Formula by @realcraigballantyne can enhance all aspects of my life. - - I feel like I am juggling family, clients, marketing, etc. without optimizing any of them. If I want to help who I want to help and be there for my family, I feel like the key is in this book. - - Thanks @murphyfitness_77 for paying it forward and gifting me this book 💪🏼. - - - #perfectday #perfectdayformula #structure #organized #purpose #control #optimistic #habits #productive #lifeskills #principles #success #happiness #strategy #health #coach #onlinecoaching #onlinetraining #tacticalfitness #tacticalathlete #tacticalperformance #murrieta #temecula #lakeelsinore #menifee #riversidecalifornia