Zakai Rehab

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Zakai Rehab Doctor of Physical Therapy at 📍Vantage Movement. I help athletes and active adults move pain-free and return to the activities they love.

Dry needling • Sports rehab • Spinal manipulation • Cupping
Steven Zakai, PT, DPT
📅 Book online

10/15/2026

Pull-up variations to help you get through those upper-body workouts! 💪

I like these variations because they let you control the movement and adjust the amount of assistance you need in real time.

Own the position. Practice. Progress.

Save this for your next upper body day.

10/13/2026

A story about a PT who also needs PT 🤕

These have been in my rotation a lot lately for rehab when I want to directly train the back and build endurance.I like ...
10/07/2026

These have been in my rotation a lot lately for rehab when I want to directly train the back and build endurance.

I like the Roman chair as a stepping stone before getting to the GHD. It gives you a way to progressively load the back and build tolerance before moving into a larger range of motion on the GHD.

A simple progression could look like:

Isometrics → Roman chair back extensions → GHD extensions

The goal isn’t to avoid training the back when it’s sensitive. It’s to find the right starting point and progressively build capacity.

Isometrics can be done with both legs or just one! These help build endurance and the ability to maintain a strong position as fatigue sets in.

Similar to a plank, but with more emphasis on the muscles along the back of the body.

These can be a great option early in rehab when symptoms are more sensitive and can be really useful as we progress.

Roman Chair Extensions for reps are a great way to introduce movement and progressively load through a manageable range of motion.

The stretch can feel really good at the bottom while curling up helps focus on the lower back rather than just the glutes.

From there, we can progress to a greater range of motion and demand with movements like the GHD extension.

Pad placement matters a lot here, as it can change both the range of motion, target muscles, and difficulty of the movement.

10/01/2026

Working on squat depth and keeping upper-body tension today 👇

I’ve also been hearing people mention hip pain or pinching when squatting deeper lately.

Mobility, stance, technique, positioning, load, and depth can all play a role ➡️ If a certain depth consistently causes a pinch, don’t just force your way through it. Adjust one variable and see how your symptoms respond.

Find a depth you can own, then build. 💪

09/22/2026

New hip thrust PR: 335 #, then straight into a WOD. Having fun with the process.

Hip thrusts, Copenhagens, and hollow holds are so effective for building strength and core endurance that can carry over to squats and deadlifts.

Strong glutes, adductors, and trunk, stronger lifts. 💪

07/15/2026

Getting the weight overhead is one thing. Feeling strong, stable, and in control once you’re there is another.

Whether you’re working on your strict press, push press, jerk, or just trying to feel more confident overhead, building stability is an important piece of the puzzle.

These are a few drills I come back to regularly:

🏋️ PVC work to dial in the position.
💪 Kettlebell presses to challenge control and expose side-to-side differences.
🔥 Landmine presses to build strength through a stable pressing pattern.

I use variations of these with both CrossFit athletes looking to improve performance and people working their way back from shoulder injuries. The right progression always depends on the person, but these are a few of my favorites.
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07/07/2026

Heavy training weeks, especially with a lot of squatting or pulling, can leave your hips and spine feeling pretty stiff.

Add a desk job where you’re sitting for most of the day, and it’s no surprise those areas start to feel less than their best. The key is not waiting until you’re already stiff to give them some attention.

Even though I’m moving most of the day as a physical therapist, I still make mobility work part of my routine to help me feel good in the gym.

I like using bands because they provide feedback. They help me feel where I’m moving, making each stretch more intentional instead of just going through the motions.

This isn’t a complete mobility routine, just a few of the drills that I come back to regularly and have worked well for me.

What mobility drill is always part of your routine? 👇

07/03/2026

People assume PTs just treat all day. Not here. Pull day “Roman Candle” style. Rope climbs, Gorilla Rows, the whole grind.

Good rehab doesn’t stay gentle forever. Done right, it starts looking like this, back to training.

📍 Zakai Rehab Vantage Movement
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06/25/2026

I don’t think I can ever row the same again. 🇳🇴

06/22/2026

🫁 Building your conditioning doesn’t have to mean doing the same boring cardio every session.

🏎️Your engine is your ability to sustain effort, recover between bouts, and keep moving without redlining too early.

🏃🏻‍♂️ I like using the SkiErg or running for longer steady efforts to build endurance, while the Assault Bike and rower are great for higher-intensity intervals.

Different tools, different training effects depending on how you use them.

That’s just my approach, and it can change based on the goal, the day, what you enjoy, and what you’re training for.

🚴🏼‍♀️ These same options can also be useful in rehab and return-to-training, helping to maintain or rebuild conditioning.

At the end of the day, the goal is finding a mix you enjoy enough to stay consistent with… even if your WOD still sneaks in your least favorite machine 😅

Address

6161 W 44th Ave
Wheat Ridge, CO
80033

Opening Hours

Monday 4pm - 7pm
Tuesday 9am - 1pm
4pm - 7pm
Wednesday 9am - 1pm
4pm - 7pm
Thursday 9am - 1pm
4pm - 7pm
Friday 9am - 1pm
4pm - 7pm

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