Dr.Josh.Elzey

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Dr.Josh.Elzey Mobility + Stability = Longevity 🔥
Get "jacked" with me without aches and pains

10/21/2026

It’s kind of a lot.. but my shoulders have felt amazing the last couple years on this routine.

Doing just 5ish reps on most of the dynamic stretches in the beginning

And then 10-15ish reps for the scapular and rotator cuff stuff at the end (only 1 set of each)

Takes me just 10 minutes before my upper body workouts but totally worth it as I’ve stayed pretty much injury free in my shoulders since implementing this routine

Any questions drop em below

Link in bio for my mobility, workout, and nutrition PDFs

10/19/2026

My complete lower body mobility/warm up series

Remember that dynamic stretching and mobility is great for pre-workout prep but static stretching should be saved for post workout (if you decide to do that).

Warm up series: Dead hang, dynamic calf stretch, dynamic pigeon, adductor rock-backs, groin opener, deep squat ankle rockers, hip 90-90’s, dynamic hamstring straddles, dynamic 1/2 kneel hip flexor, lizard stretch, SL RDL + reach, SL step downs

Link in bio for my workout and nutrition PDFs

10/14/2026

How I’ve been training core lately

Decline sit-ups superset with Roman chair leg raises make a gnarly pair

Any one here ever gotten an ab cramp before!??? Gahhhh so painful hahah

And then side plank variations and Deadbug variations will forever and always be a part of my training routine as a physical therapist - Super common areas for people to have weak links in the chain.

What’s your favorite way to train core?

Click the link in my bio for my Full body movement screen, upper & lower body workouts, and nutrition periodization PDF guides đź’Ş

10/10/2026

Trying to compete with my wife’s genetically gifted calves haha

My favorite calf movement is the straight leg calf raise on the leg press machine.

Best way to target the gastrocnemius with progressive overload.

Make sure to SLOOOOW those reps down and stop bouncing on your Achilles tendon. Make the muscle do the work.

Have a great weekend!

Comment PLAN for my full body mobility screen, upper lower workouts, meal prep, and mindset guides

10/08/2026

The best way to strengthen the RC is against gravity imo

I do just 1 set of 15-20 reps of each these as part of my warm up series before my upper body workouts

Comment PLAN for my full body functional movement screen, upper lower workouts, my nutrition periodization plan, and mindset tactics

10/07/2026

If you’ve decided your serious about some physique goals..

You need a kitchen scale.

And you need to use it.

It’s really not that hard.

And it only takes an extra 5 seconds.

It allows for much more accurate information about your nutrition.

No, I don’t carry one with me when I eat out.

But when I’m home I do use it.

Comment “plan” for my nutritional periodization PDF

10/05/2026

I used to have super tight hips…

A big light bulb AHA moment for me was when I learned to try and actively engage my muscles in their end ranges of motion during my mobility work.

This essentially tells your nervous system “oh hey we actually need to use these ranges of motion” and “oh cool I think we can trust you to not hurt yourself here” and things start to open up.

Comment PLAN for my full body mobility screen

10/04/2026

The cable bicep curl has been a lot nicer on my elbows and wrists (compared to barbell or dumbbell) and still allows me to get a really good contraction

Elbow pain is sometimes due to gripping too hard and this version allows me to loosen up my grip a bit and really focus on squeezing my biceps đź’Ş

What’s your favorite biceps exercise? :)

Comment PLAN for my upper/lower workout split and nutrition guides 🔥

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West Bountiful, UT

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