Scott James Bailey

For the toughest ankles… 🦶 Let’s face it… ankle mobility is HARD to get. And unless you’re naturally blessed with flexibility, chances are you have to work twice as hard just to see any progress whatsoever. Now normally my go-to is the classic bench variation where you clamp down the talus bone with a band. That one is still my default. But sometimes… when the ankle is REALLY locked up, I need to step things up and drive a little more torque into the system. And that’s exactly where this “2-Band Ankle Mobilization” comes in. Like I mentioned in the video, this is an old-school technique from mobility pioneer Dick Hartzell that’s made its way through some of the strongest athletes around… especially powerlifters. And if it works for powerlifters… trust me, it works. 😅 Here’s how it goes down: Take 2 bands and a foam roller to prop up the ankle. First, anchor a heavy band low to a post and wrap it around the foot (heel first, then cross over the laces into a figure-8). Once you’re locked in, slide back as far as possible and crank tension into the band. This first band is KEY. Its job is to literally peel the foot away from the tibia and fibula, helping open up space inside the ankle joint so things can finally move properly again. That’s where the second band comes in. By wrapping it around the forefoot and pulling on it with your hands, you can aggressively drive the ankle through dorsiflexion and plantar flexion while under heavy tension. And THAT’S where the magic happens. Now is this setup a little complicated? Sure. And honestly, it’s not something I use every day either. But for those random moments where the ankles feel completely jammed up and nothing else is working…this one absolutely comes in clutch.

This opens up tons of hip space… 🪐 (I actually almost forgot about this one… but man does it deliver!) If your hips feel like concrete, this is the kind of mobilization you need. This is basically a hip lateral distraction, and the goal is simple: Create space in the hip joint. Because for a lot of us (especially bigger, stiffer folks like me), traditional stretching just doesn’t cut it. You try to stretch the hips… but the body just refuses to let go. That’s where the heavy band changes everything. As the band pulls laterally on the hip, it helps “open up” the joint while slowly distracting the femur from the socket and creating space on the spot. And because you can actually relax into the position instead of fighting it… that’s when the real mobility gains start happening. Now fair warning: This setup is definitely a little more advanced… and probably not something most people can easily replicate at home. But if your hips have been brutally stiff for years, this kind of distraction work can feel like magic. A few minutes per side and you’ll instantly feel the difference when you stand back up. As I mentioned in the video, the safety rail setup is definitely easier to manage, but if you don’t have one, the 2-band setup works great too … I used that version for years. And one last thing: As you settle into the technique, play around with your end positions and angles. Depending on how you’re laying, you can bias completely different areas of the hip like the adductors, glutes, TFL, and more. Experimentation is key 👊

Sciatica Clients Love This Stretch… Time and time again, whenever I work with someone dealing with sciatica or similar symptoms, they almost always tell me this banded stretch right here does the trick. Now while sciatica can be a super complicated issue (and there are definitely multiple causes and solutions)…. I can confidently say that working on your piriformis is a fantastic place to start. And for a LOT of people… it’s honestly the only thing they need. Quick recap: Your sciatic nerve runs underneath the glutes and down the leg. When it gets compressed or irritated… pow! Pain, burning, tingling, numbness. But what most people don’t realize is that the piriformis (a deep hip muscle that sits underneath the glutes) rests directly on top of that sciatic nerve. And because we sit so much during the day… that piriformis can tighten up like crazy. When that muscle locks down and gets stiff, it can start compressing the nerve underneath it and create all kinds of problems. 👉 That’s where figure 4 stretching comes in. By putting the hip into external rotation, you directly target that piriformis and help relieve some of that tension around the nerve. And trust me… I’ve tried pretty much every variation out there: Pigeon stretch, wall figure 4s, seated versions, Swiss ball setups, partner stretches… you name it. But this banded variation is STILL the one clients constantly come back to. 🙌 And honestly, I think the reason is simple: You can fully relax into it. ✅ Once the band is set up, it slowly pulls you deeper and deeper into the stretch while you lay flat on your back completely relaxed. Just a slow, controlled, and steady opening through the hip. And I really think that’s why this one works so well for so many people.

It’s not obvious… but this can seriously improve your ankle mobility. This banded ankle mobilization is something I’ve used for over 10 years… and it still absolutely crushes when it comes to improving dorsiflexion and instantly carrying over to a deeper squat. And now, with these fancy graphics (these take me hours haha!) …. You can actually see why it works. The talus is the bone that connects your tibia to your foot. It’s a big part of how your ankle moves. But when it gets stiff or “jammed up” (from sitting, training, lack of movement, etc.), it can seriously block your ability to move your ankle freely. Especially in dorsiflexion. It literally gets in the way… acting like a physical block that stops your knee from traveling forward. That’s where this banded mobilization comes in. By placing a medium-to-heavy band right at the crease of your ankle, you’re helping guide that talus backward as you drive your knee forward. Basically, you’re clearing the path so your ankle can actually move the way it’s supposed to. The results aren’t always instant, but once you hold the stretch long enough… they’re noticeable. Spend about 2 minutes on one side, then go test a squat. You’ll feel the difference right away, the ankle you stretched will feel easier to descend. Now while the other variations I show are effective, you really don’t need them, Just wrap the band around your ankle and elevate your foot on a box. That’s really all there is to it! Now the box part, That elevation does matter…it creates the right angle (about 45°) so the band can actually hit that talus properly. get after it!

This is my new favorite chest stretch. And if you’re trying to fix your shoulders without addressing your chest… you’re making a huge mistake. Your pecs are powerful muscles. The pec major attaches to your arm, the pec minor attaches to your scapula… and when they get tight, your whole shoulder gets pulled forward. That’s how posture starts to round… And why getting your arms overhead can feel restricted. So yeah… your chest matters a LOT more than you think. That’s where this comes in 👇 It’s called the Banded Doorway Stretch… and it’s a next-level upgrade of the classic doorway stretch you’ve probably done before. Don’t get me wrong… the traditional version is solid. But this one takes it to a whole different level. All you do is: 🔹 Set a heavy band high behind your shoulder 🔹 Let it clamp into your tricep/rear delt 🔹 Place your forearm on the rig 🔹 And just… relax That’s it. The band does all the work … opening up your chest and pulling you deeper into the stretch. And because of that added distraction, your shoulder mobility improves FAST. If you want to go further: 🔹Add some light PNF (contract → relax) 🔹Try wall slides (very spicy 🌶️) 🔹Or lean your body forward to open up more external rotation **This last one is no joke…But it works. Spend about 2 minutes here, and you’ll feel a night-and-day difference. I’ve been doing this consistently for 2 weeks… and it’s already carrying over big time to my lifts.

Hanging can fix your shoulders… but only if you hang long enough for this to happen… Most shoulder problems come down to one thing: 👉 Lack of space That’s why overhead movements start to pinch. And a big reason for that is a small bone called the acromion. Over time, gravity and the weight of your arm slowly pull on it… and it can start to hook downward. Less space = more pinching and pain. But hanging does the exact opposite. Just like braces can reshape your teeth over time… your shoulder works the same way. If you hang long enough and consistently, it can help guide that bone back toward its flatter, natural shape. We’re talking millimeters… But those millimeters make a huge difference. ⚠️ But here’s the catch: This only works if you hang long enough. And yes, you can hang bare-handed. But if you can barely hang on… your shoulders never get the time they actually need to adapt. Because the real magic isn’t just hanging longer… It’s being able to fully relax into the hang And this is where grip assist can go a long way. Don’t get me wrong, I’m all for grip strength. But when it comes to fixing my shoulders, my priority is simple: 👉 More hang time 👉 More relaxed shoulders 👉 Easy enough to do every day All and all, what really matters is consistancy. And if you want to check out the grips I’m using the link is in my profile.

This Will Open Up Your Hips BIG TIME! 🐸 If squatting feels stiff or awkward, chances are your adductors are holding you back. These muscles play a HUGE role in hip mobility and your ability to get into a deep squat. But here’s something most people don’t realize… The adductor magnus (your biggest adductor) is actually responsible for over 50% of your hip extension when you stand up from the bottom of a squat. So if that muscle is tight or locked up… Your squat depth and power will suffer. That’s why opening up the adductors can make a night and day difference. That’s where this Banded Frog Pose comes in. It’s a twist on the classic yoga frog pose, but supercharged with a band that pulls your hips deeper and deeper into the stretch. Now I know it makes a lot of you guys a little uncomfortable… 😅 But this stretch is an absolute killer for tearing through the adductors and opening up the hips. And honestly… nothing really comes close to it. That’s why I’m a big fan (even if you might get a few weird looks in the gym!..) Here’s a few quick tips: 1️⃣ Keep your knees as wide as possible. The farther apart, the better. That width is what really targets the adductors. 2️⃣ Keep your toes turned out. This increases the stretch by pulling you deeper into internal rotation. 3️⃣ Add a little movement. Try glute squeezes or small internal rotations. This helps you settle deeper into the stretch and unlock even more range. If your hips are tight… you’ll definitely feel this instantly - especially high up in that ischial tuberosity part! But try spending 2–5 minutes here and relax as much as possible, letting the band do the work as you slowly sink deeper into the stretch. Once you’re done, you’ll notice a huge improvement in how your hips move. Trust me, it works… I wouldn’t post it if it didn’t! Let me know in the comments if you’re brave enough to give this one a shot 😂

No Reverse Hyper? Try This👇 The Reverse Hyper is one of the BEST machines for building a strong low back. But the problem is, most people still don’t have access to one. And if you train at home… chances are you definitely don’t. But the benefits of this movement are so good that it’s absolutely worth finding a way to recreate it. And that’s where this variation comes in. This Swiss Ball Reverse Hyper is the closest setup I’ve found that replicates the movement and delivers very similar benefits. And the best part is, you only need a bench and a Swiss ball, so it’s super accessible. Just grab a bench and a firm Swiss ball (I prefer a 55cm), then roll onto it until your feet hang straight down. Grip the bench firmly, lock the ball in with your arms, and squeeze your glutes, hamstrings, and low back to lift your legs into extension. And that’s it… you’re doing reverse hypers! Now don’t get me wrong… the real machine is still the real deal. The platform fully supports you, the swing arm gives you better range, and it’s built for adding load, something that’s hard to replicate with a DIY setup. While you’ll never truly be able to replicate the load of the real machine, increasing your reps and volume is the next best thing. But all in all, if your gym doesn’t have a Reverse Hyper, this is definitely the closest alternative I’ve ever found.

Top Tier Knee & Calf Mobility 💥 The barbell calf smash is honestly one of the best techniques I know for knee pain and plantar fasciitis. But I get it… Throwing a barbell on your calves can look a little intense. So if that freaks you out, here’s how to build up to it 👇 1️⃣ Banded knee distraction Place a band behind the knee and gently rock back and forth to restore knee flexion. 2️⃣ Sit on your heels Use cushions, yoga blocks, a med ball… whatever you need. Just clock time there and let the knee bend. 3️⃣ Gap stretch Roll up a towel and wedge it behind the knee to help pry open the joint. Then once you’re ready… 👉 Go back to the barbell calf smash. And don’t forget to work the entire calf. There’s massive ROI in this technique…and you should see a difference immediately in how your knees, calves and feet feel after.

This Exercise Will Protect Your Low Back Not training your hip flexors is one of the biggest rookie mistakes you can make. And if you sit all day and love heavy squats or deadlifts… this matters WAY more than you think. Now, I talk a lot about releasing and stretching hip flexors. That’s step one. But if you actually want to bulletproof your low back, you need to TRAIN them. And for that, I absolutely love reverse squats. They’re simple, accessible and most importantly a 100% focused on the hip flexor. All you need is a band. Wrap it around your feet, lie on the floor (or on a bench) and pull your knees into your chest as hard as you can. And because your body is fully supported, you can actually push pretty hard. I like setting a 2:00 timer and crank out as many reps as possible. It’s definitely not easy (don’t come at me 😅) But it gets the job done. As soon as you’re done, you’ll notice a huge difference in how your hips and low back feel and function. All in all, don’t forget to train your hip flexors. It could truly save you down the road. ❤️

This Stretch Improves Shoulder Internal Rotation 👇 If you’re struggling to get your hand up behind your back… or you’re a bench presser dealing with awful shoulders… There’s a good chance your internal rotation is limited. And when that happens, the common culprit is tight external rotators… mainly the infraspinatus and teres minor, 2 rotator cuff muscles located on the backside of the shoulder blade. When those muscles get stiff, they block your ability to rotate the arm inward. That’s where the Chicken Wing stretch comes in. But here’s the key most people miss: ‼️ You have to load the band with a ton of tension As it drags your elbow forward and pulls you into the stretch. ✅ If you set it up right, you should feel it immediately in the back of the shoulder. From there: 1️⃣ Let the band pull you to your max end range 2️⃣ Use your opposite hand to gently push deeper into internal rotation Then to get even more mobility… 3️⃣ Add PNF — contract against the band for a few seconds, then relax and push further That contract-relax effect can unlock a ton of extra range. Give it 2 minutes per side and see how your shoulder feels after. Internal rotation is a super big deal and so many people are sleeping on it! Fortunately, exercises just like this can restore it fast.

Shoulder or elbow issues? Try this 👇 I often talk about how tight and weak lats are huge contributors to shoulder problems… But tight triceps can mess things up just as much. Remember, the triceps cross the shoulder and attach at the elbow. So when they get stiff and bound up… 👉 They restrict overhead range 👉 They contribute to shoulder pain and pinching 👉 They can create all sorts of elbow issues But spending just a few minutes grinding them out can make a night-and-day difference. I love this flossing technique because it’s super accessible and you don’t need any fancy equipment. But don’t get me wrong… It’s BRUTAL. Grab a heavy resistance band and jam it high up into your armpit. Face the band, then move your arm front to back in a chopping motion. That tension clamps down on the triceps, forcing the tissue to grind under friction and break up the stiffness. Not gonna lie… it’s painful. But try to give it 1–2 minutes per arm. Then retest putting your hands overhead. Your shoulders and elbows should feel a lot looser, and you should see a massive improvement in your overhead range of motion. Don’t skip this one, especially if you press a lot!