phptactical
(@phptactical)

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My little mini me 💪🏼 always keeps me looking forward. - - - Would not be able to do what I do without the support of my family. We lived in 5 different houses and 3 different states in the last 4 years. We finally found a home and now I want to give all that back to them. - - - @progressive_hp is up to some really great stuff in 2019. They fully back my passion to serve the tactical space in our community and the world. A big part of that is our @heroesmovement program that allows us to train veterans for free. We are about to hit our 50th vet very soon and couldn’t be more excited. Seeing the impact this is making with veterans in our community is the greatest feeling 🇺🇸. - - - I guess I am saying I am very thankful for my support at home and my support at work 🙏. Amazing things happen when you are surrounded by great people‼️

A lifelong rehab patient should not be your goal. - - - Progression is the 🔑 when it comes to optimizing your pain and movement. - - - If you only address the surgery site, injury, or symptom and neglect the entire rest of your body that is a problem. Your body does not think or move completing one function or action at a time. - - - Keep this in mind as you try and get out of pain and move better. - - - If you want some structure and coaching on this process, please DM me and I would be happy to coach you through it.

Anthony Cruz
(@phptactical)

1 Day 9 Hours Ago

Back to the basics. - - - We often go right to squats and deadlifts on our lower body days. If we want our bodies to last as tactical athletes, we have to take care of it. - - - Establish a warm-up routine that fits the activities of your session. Just because you are warm doesn’t mean you properly prepared those muscle groups and primed those patterns. - - - After foam rolling, the dynamic warm-up, some specific stretches, NOW is the time to activate those muscles and stabilizing structures. - - - Here is a band(ed) glute bridge. The purpose is 2 fold: 1️⃣ create full hip extension 2️⃣ activate hip abductors - - - This helps prime the squat and deadlift pattern for me and really gets that booty burning. - - - If you haven’t done this before, do it and let me know if you have any questions.

Anthony Cruz
(@phptactical)

1 Day 19 Hours Ago

Such an inspirational and genuine human being. . . . #repost @marines ・・・ Today, Gunnery Sgt. R. Lee Ermey was laid to rest @ArlingtonNatl. Semper Fi, Gunny. #marine #gunny #rleeermey #semperfi #veteran #arlingtoncemetery #gunnyhartman #vietnamvet #honorthefallen #usmc #military #arlington #marinecorps #funeral #gunnyermey

Anthony Cruz
(@phptactical)

2 Days 8 Hours Ago

The assessment process is a crucial step in optimizing the tactical athlete. - - - We don’t just talk and generate a plan out of thin air. I take my job very seriously and feel that it is a disservice to our tactical force to not provide them the best possible outcome. - - - I hurt my knee and was told by a so called “doctor” to immobilize it for a month and see how it feels. - - - I knew something was off and finally went to an ortho and found out I tore my ACL and lateral meniscus. Lack of movement and the delay of surgery not only made the surgery more difficult, but the rehab after way harder than it needed to be. - - - This delayed my commission into the @usarmy and could have drastically changed my career path. - - - Seeing the lack of care (sometimes) to our military, fire, and police is not a good feeling. That is why I made it my mission to provide the best possible service to this population. - - - If you are struggling with overcoming pain, coming back after an injury, preparing to join, go to a specialized school, or just trying to achieve a health and fitness goal...that is exactly why I do what I do. Optimize YOU so you can help others. - - - DM me with questions. I am happy to answer them.

Anthony Cruz
(@phptactical)

2 Days 22 Hours Ago

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‼️

Anthony Cruz
(@phptactical)

3 Days 9 Hours Ago

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

Anthony Cruz
(@phptactical)

3 Days 14 Hours Ago

What does this mean to you⁉️ - - - 🧠 destress 👨‍👩‍👧‍👦 family time 💼 business 🏃🏻‍♂️ health 🧩 all of it - - - Remember your habits each day lead to the BIG results. Think more. Move more. Love more. - - - #repost @secrets2success - - - - #progress #successhabits #habits #resultsnotresolutions #results #pathtosuccess #healthylifestyle #lessstress #movementismedicine #mentalclarity #familyfirst❤️ #businessowner #veteranownedbusiness #veteransmallbusiness

Anthony Cruz
(@phptactical)

4 Days 8 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)

4 Days 15 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)

5 Days 9 Hours Ago

Military and academy prep is extremely important. - - - There is no mystery why the biggest occurrences of injuries occur in the first week of training. People just aren’t prepared for the demands. - - - Training intelligently leading up to this training is crucial. You want to make sure you are purposefully progressing your strength and conditioning all while working on your biggest limiting factors (mobility, breathing, previous injury, etc.). - - - The beauty of preparing with me is that I have the education, background, and tactical experience to provide guidance from all angles. There is no way we can’t get the job done together. - - - Whether you are training at our facility or through our online membership, it all starts with finding a coach that understands the demands of the tactical side and can apply the science appropriately. - - - DM me and let’s get this moving forward 🇺🇸. - - @temecula_marines @usarmytemecula @riversidecountysheriff @riversidepolicedepartment @battalion5rvc @calfirerru

Anthony Cruz
(@phptactical)

5 Days 16 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)

6 Days 19 Hours Ago

Cool. You talk about that you are exercising. Are you showing up everyday with a positive attitude ready to progress and move forward⁉️ . . . #repost @garyvee Make this #mondaymorning an execution Monday. Enough reading, enough listening, it’s early #2019 let’s use the hype of a new year to kick ourselves into “do more”. . . . Tag 2 people who you admire for “doing” . . . #mindset #perspective #execution #garyvee #instagram #mondayquotes #mondaymood #mondaymotivation #takeaction #showup #striveforprogress #getbetter #positiveattitude #mindset

Anthony Cruz
(@phptactical)

7 Days 8 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 💪🏼‼️

Anthony Cruz
(@phptactical)

7 Days 19 Hours Ago

Take a look 👀: @tactifool_actual put together this badass video and dives a bit into his experience training with us. ・・・ Been training my ass off lately with the help of @phptactical and the awesome new gym. Truly grateful for him and the @heroesmovement program. If you're a veteran and want to train FREE ask how! . . . Really great feedback! Look forward to having conversations with him about where we can take his training now that he feels and moves better. . . . This could be you‼️ Where ever you are at in you tactical career, you owe it to yourself to be better. I am in the military, I do have a graduate degree, and I do have a decade of coaching experience. I am passionate and ready to help you. Time to take action 💪🏼. Send me a DM and let’s chat about where you are and where you want to be. . . . . #gym #train #veteran #vetlife #gopro #army #infantry #grunt #herosmovement #fitness #gymflow #lift #liftheavy #military #tactical #fitness #functional #functionaltraining #basics #tacticalathlete #tacticalfitness #tacticalperformance #militaryfitness #policefitness #firefighterfitness #onlinetrainer #onlinecoaching #murrieta #temecula

Anthony Cruz
(@phptactical)

8 Days 12 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)

9 Days 8 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.