Majors Wellness

Here are two of my go to moves to help decompress the low back and give it the space and relief that it needs. They set up a simple all you need is a band foam roller and a bench, and you can unlock your low back. Save this and follow for more moves like this 🔥

5 isometrics every athlete should be doing 👇🏼 comment “Iso” for sets & reps

Split stance rack pull → banded hip flexor pull → front foot elevated split squat → sprinters lunge → Copenhagen side plank.

Isometrics don’t look flashy. No reps flying, just holding a position under tension. But that’s exactly why they work.

Speed and power get the attention. Nobody builds real speed and power without control first. Isometrics teach your body to own a position, not just pass through it.

→ Build strength in ranges your body avoids under load
→ Teach your joints to stabilize, not just move
→ Expose weak links before they become injuries
→ Improve control at end ranges, which is where most injuries happen

Most athletes get hurt in positions they never trained for. Isometrics force you to spend time there on purpose, so your body isn’t caught off guard in a game or a sprint.

Here are 3 of my go to moves to help unlock a tight hamstring. Simple exercises that allow you to get deeper into a range of motion without having to force it if your hamstring has been tight or you’ve been dealing with pain try these out! Save & follow for more 🔥

Your hips are tight because you’re only stretching them — not strengthening them.

Comment “Hips” and I’ll send you the link, or check link in bio.

That’s why the tightness always comes back. My Hip Health Protocol is built different: mobilize → decompress → stretch → strengthen. A real system, not a random list of stretches. Every move comes with a video demo so you know exactly what you’re doing.

Built by me, former D1 athlete, licensed massage therapist, and certified personal trainer, for anyone who’s tired of “stretching more” and still feeling stuck.

Click the link in my bio to grab it, or comment “Hips” and I’ll send it straight to your DMs.

Unlock your hips with these 6 moves. Tight hips are likely the source of what’s causing your pain everywhere else. Follow me & Save these and try them out. DM me with any questions regarding your hip health and mobility and I’ll be glad to help! 🔥

These are 5 things I wish I knew going into D1 athletics that nobody told me. I am grateful for my experience but knowing these things would’ve had a direct impact on my career.

1. Making the roster isn’t making the team.

Nobody tells you there’s a difference between being on the roster and making the active/travel roster. You can be on the team and still not be competing. That’s a separate battle you have to fight every single week.

2. Coaching staffs change more than you think.

You might commit to one coach and end up with three different ones before you graduate. Programs are volatile. Learn to adapt to new systems and new voices, because your career won’t always look like it did on signing day.

3. Separation happens in the extra 15 minutes.

Not extra workouts. Not overtraining. The little things nobody’s watching. Mobility work, recovery, the small details in your technique. That’s where the gap actually gets built between you and the next guy.

4.Your eligibility is part of your job.

Staying on top of academics isn’t separate from being an athlete, it’s part of being one. Fall behind in the classroom and it doesn’t matter how good you are on the track or field.

5. Your motivation has to come from you.

Coaches want you to develop, but they’re not going to chase you to get better. If the drive isn’t internal, they’ll just find the next athlete who has it. Nobody’s going to want it more than you do.

How far were these jumps? If you want to get bounce like this and improve your athleticism, check out my 6 week program. Link is in my bio 🔗 & DM me with any questions you have! 🔥

This is your sign to lock in with me and start training like an athlete. If your goal is to train with intention and take yourself to the next level, then you found the right place 🔥

1. Mental approach to practice:

I stopped just running the workout coach wrote. Instead, every rep got treated like competition. Tempo days focused on posture, finishing strong, controlled breathing, staying tall. Block starts meant full extension and powerful pushes, every time. Slower speed, same ex*****on. That’s how practice actually translates to race day.

2. Competitive mindset:

There’s likely someone faster than you on your own team at the D1 level. Stop measuring against them. Focus on your own technique and discipline instead. Not every race is a PR, and that’s not failure. Take what worked, build on it. Figure out what didn’t, fix it in training.

3. Sleep:

7-8 hours, non-negotiable. Running on 4-5 hours and you’re not locked in during class or ready for a hard workout. Sleep is what let me actually show up, not just go through the motions.

4. Diet:

Whole Foods (proteins, carbs, fruits & vegetables), cut the processed sugar. Meal 2.5-3 hours before I ran. Light, easy carbs 60-90 minutes out for quick energy. Same intention after races, especially on multi-race days. Fuel in, fuel out, on purpose.

5. Recovery:

Daily stretching. Hamstrings, hips, calves, quads. Consistency over intensity. And I used my training staff, not just for injuries, but as a resource. Looking back, that access was a luxury. Use it while you have it.

None of this is complicated. It’s just consistent. If you’re looking to improve on and off the track this season shoot me a DM.

Tight hip flexors don’t just kill your speed. They’re also why your low back aches after sitting all day.

5 moves to fix it:
→ 4 banded mobility + decompression drills
→ 1 bench assisted hip flexor stretch

You don’t need to be an athlete to have this problem. Desks, cars, couches all do the same damage.

Speed doesn’t come from tight muscles. Neither does a pain-free back.

Save this and do it 2-3x a week.

Dealing with tight hips? Comment “Hips” or DM me for a deeper breakdown