The Zac Cupples Show

Zac Cupples
  • 4.7 (30)
  • FITNESS
  • UPDATED WEEKLY

A show where we discuss all things rehabilitation, training, performance, health, nutrition, sleep, stress management, learning, and many more.

  1. 5D AGO

    The Long-Term Tight Quadratus Lumborum (QL) Fix

    🏃 Want to get stronger and move better at the same time? Let us coach you: https://zaccupples.com/movement-coaching/ Got a tight lower back that never seems to loosen up—even after stretching? The problem might be your QL (quadratus lumborum)—and this video breaks down exactly how to test it, release it, and strengthen it for good. In this video, you’ll learn: - What the QL actually does (and why it’ can be overworked) - How to test each QL and both together - The best positions to relax a tight QL - Exercises to reinforce that mobility so your pain doesn’t come back - How to strengthen your body so you never have to obsess over this again These are the exact steps I use with patients and clients who’ve tried everything and still feel stuck. #LowerBackPain #lowbackpain #QL #backpain #physicaltherapy ⏰ Timestamps (00:00) - Why & testing (02:12) - Both sides tight (mobility) (05:44) - Both sides tight (strength) (08:00) - One side tight (mobility) (11:33) - One side tight (strength) ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video. Participation in any exercises or techniques shown in this video is at your own risk. The creator of this video is not responsible for any injuries or damages that may occur as a result of following the advice or exercises demonstrated. You are not permitted to reproduce, distribute, or use this content without express written permission. All rights reserved.

    14 min

  2. MAR 24

    The Last Split Squat Podcast You'll Ever Need

    🏃 Want to get stronger and move better at the same time? Let us coach you: https://zaccupples.com/movement-coaching/ This is the last split squat video you’ll ever need. Learn how to fix your form, unlock mobility, and get stronger—without guessing. Whether you’re dealing with pain, limited mobility, or just want to actually feel your legs working in a split squat, this video breaks it all down. We’ll cover biomechanics, coaching cues, common mistakes, and how to program the split squat for real-world strength and mobility gains. After coaching thousands of clients—from everyday movers to NBA athletes—I’ve seen exactly what works and what doesn’t with split squats. This video is the complete blueprint. #SplitSquat #fitness #mobility #biomechanics #LegDayFix #Strength ⏰ Timestamps (00:00) – Biomechanics (01:59) – Coaching (05:20) – You're screwing it up! (09:19) – Leg loading (11:27) – Foot tweaks (14:32) – Load placement (18:29) – Programming ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video. Participation in any exercises or techniques shown in this video is at your own risk. The creator of this video is not responsible for any injuries or damages that may occur as a result of following the advice or exercises demonstrated. You are not permitted to reproduce, distribute, or use this content without express written permission. All rights reserved.

    19 min

  3. MAR 3

    Fix Upper Back/Rhomboid Pain FOR GOOD (Quickly)

    🏃 Improve your mobility and strength at the same time with our coaching: https://zaccupples.com/movement-coaching/ Got that nagging knot in your upper back that just won’t go away? Here’s why it happens—and exactly what you can do to fix it. Most people try stretching, but the real key to unlocking tightness between your shoulder blades is **breathing and movement**. In this video, you’ll learn: ✅ Why upper back tightness happens in the first place ✅ The best breathing-based mobility drills to loosen things up ✅ Strength moves to lock in your gains so the knot doesn’t come back Finally get rid of that upper back tension for good! #Mobility #UpperBackPain #Posture #Movement #StrengthTraining Let me know if you want any adjustments! ⏰ Timestamps (00:00) - Where to start (02:31) - Dynamic moves (04:11) - They key to getting things to stick ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video. Participation in any exercises or techniques shown in this video is at your own risk. The creator of this video is not responsible for any injuries or damages that may occur as a result of following the advice or exercises demonstrated. You are not permitted to reproduce, distribute, or use this content without express written permission. All rights reserved.

    7 min

  4. FEB 19

    The Best Damn Mobility Routine. Period.

    🏃 Improve your mobility and fitness at the same time. Work with us here: https://app.pteverywhere.com/zaccupples/bookingonline If there’s one thing I’ve mastered in 14 years as a physical therapist, it’s getting people freaky fast mobility gains with as few exercises as possible. Instead of giving you 20 different moves for each joint, I’m breaking it down to 5 simple, powerful exercises that will unlock your mobility—whether you use them as a warm-up or a daily routine. Here’s what you’ll learn: ✅ How to move with less tension for better flexibility ✅ The key to shifting your weight to unlock rotation ✅ The most efficient mobility drills to get results fast 🚀 Don’t waste time—watch now and start moving better today! #Mobility #Flexibility #Movement #Fitness #DailyRoutine ⏰ Timestamps (00:00) – Why so tense? (01:30) - Get your shift together (03:04) - Getting the force strong with you (04:44) - STAND UP! (05:28) - Rotate ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video. Participation in any exercises or techniques shown in this video is at your own risk. The creator of this video is not responsible for any injuries or damages that may occur as a result of following the advice or exercises demonstrated. You are not permitted to reproduce, distribute, or use this content without express written permission. All rights reserved.

    7 min

  5. FEB 11

    Fix Duck and Pigeon Feet FAST (and for Good)

    🏃 Improve your mobility and fitness at the same time. Work with us here: https://app.pteverywhere.com/zaccupples/bookingonline Ever notice someone walking with their feet turned out like a duck or in like a pigeon? If that’s you—or someone you know—this video breaks down why it happens and exactly how to fix it. Your foot position while walking is a direct reflection of your hip, shin, and overall movement mechanics. If something’s off, it can lead to long-term mobility issues, joint stress, and even pain. But don’t worry—we’re testing, identifying the root cause, and hitting it with the right exercises. 🎥 Watch now to learn how to get your feet pointing forward and moving better! #Mobility #Gait #Foot #DuckFeet #PigeonToe ⏰ Timestamps (00:00) – The reason   (00:46) - Testing   (03:34) - Your test results explained   (04:42) - Hella Stiff   (07:27) - Duck foot - hip cause exercises   (11:02) - Duck foot - shin cause exercises   (13:31) - Pigeon toe - hip cause exercises   (16:16) - Pigeon toe - shin cause exercises ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video. Participation in any exercises or techniques shown in this video is at your own risk. The creator of this video is not responsible for any injuries or damages that may occur as a result of following the advice or exercises demonstrated. You are not permitted to reproduce, distribute, or use this content without express written permission. All rights reserved.

    20 min

  6. JAN 21

    Fix Your Neck Hump FAST (10 Minutes a Day)

    🏃 Improve your mobility and fitness at the same time. Work with us here: https://app.pteverywhere.com/zaccupples/bookingonline Ever notice a bump on the back of someone’s neck? It’s called a dowager’s hump—a rounded curvature at the top of the spine. While common, it’s not something to ignore. Left unaddressed, it can impact your posture, mobility, lung function, balance, and even quality of life. The good news? You can take steps to improve it! In this video, we’ll dive into: 👉 Why this neck bump happens and its main contributing factors 👉 Simple mobility exercises to improve posture and ribcage motion 👉 Strength-building moves to seal in those gains and support your spine Start now and work toward a straighter, stronger, and healthier you. 🎥 Watch the full video to learn the steps and start making changes today! #Mobility #Posture #NeckHump #DowagersHump #StrengthTraining #HealthAndFitness ⏰ Timestamps (00:00) – What the heck is it? (02:37) - Mobility Level 1 (06:34) - Mobility Level 2 (10:27) - Building strength ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video. Participation in any exercises or techniques shown in this video is at your own risk. The creator of this video is not responsible for any injuries or damages that may occur as a result of following the advice or exercises demonstrated. You are not permitted to reproduce, distribute, or use this content without express written permission. All rights reserved.

    15 min

  7. JAN 2

    Unf*ck Your Body in 2025

    🏃 Care about improving your health, mobility, and fitness? Work with myself or one of my coaches. Schedule here: https://app.pteverywhere.com/zaccupples/bookingonline It’s a new year—time to move better, feel better, and leave those aches and pains behind. Ready to unlock your mobility and design a program built to last? In this video, you’ll discover the keys to testing your movement, understanding your body’s unique needs, and targeting exactly what’s holding you back. Don’t miss the simple steps to start the year strong and keep crushing it all 2025.🎥 Watch now to see how YOU can move pain-free and make these gains stick. #Mobility #Fitness #Movement #PainFree #NewYearNewYou #2025 ⏰ Timestamps (00:00) – Test yourself   (02:19) – What your restrictions tell you   (03:47) – YOU HELLA STIFF   (06:53) – Fetal Position   (09:09) – The Frog   (11:20) – Duck Butt   (13:30) – World of Warcraft   (15:53) – Flexible AF   (19:00) – Asymmetries   ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video. Participation in any exercises or techniques shown in this video is at your own risk. The creator of this video is not responsible for any injuries or damages that may occur as a result of following the advice or exercises demonstrated. You are not permitted to reproduce, distribute, or use this content without express written permission. All rights reserved. 📸 PHOTO & VIDEO CREDITS 📸 https://commons.wikimedia.org/wiki/File:Mike_Tyson_2019_by_Glenn_Francis.jpg

    22 min

  8. 12/16/2024

    Fix Tight Glutes With Just 3 Exercises

    🏃 Care about improving your health, mobility, and fitness? Work with myself or one of my coaches. Schedule here: https://app.pteverywhere.com/zaccupples/bookingonline Tired of feeling like your glutes are tighter than a drum? If your hips aren’t moving like they should, chances are your glutes are holding you back. The secret to unlocking your hips is working your glutes in a lengthened position—and I’m here to show you how. In this complete guide, we’ll cover the exact exercises and progressions you need to release tight glutes, boost hip mobility, and move pain-free. Whether you’re dealing with stiff hips from sitting or intense workouts, this video has you covered. **What You’ll Learn:** ✅ Why your glutes are tight and how to fix them ✅ A simple glute mobility test you can do anywhere ✅ Beginner, intermediate, and advanced exercises tailored to your needs What’s your biggest hip mobility struggle? Let me know! #hipmobility #tightglutes #glutestretch #flexibility #mobilitytraining #painfreemovement #lowerbodyworkout #hipstretch #glutesworkout #fitnessguide ⏰ Timestamps (00:00) - How tight are they? (01:49) - Too easy (05:26) - Too hard ⚠️ DISCLAIMER ⚠️ The information provided in this video is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The information presented in this video is based on the current state of medical research and the experience of the presenter. However, medical knowledge is constantly evolving, and the information presented in this video may not be completely up-to-date or applicable to your specific medical condition. Therefore, it is important to consult with your healthcare provider before making any medical decisions or taking any actions based upon the information presented in this video. The presenter of this video and any related content, including but not limited to text, graphics, images, and other material, are not liable for any errors or omissions, or for any outcomes that may result from the use of the information presented in this video.

    9 min
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    4.7
    out of 5
    30 Ratings

    About

    A show where we discuss all things rehabilitation, training, performance, health, nutrition, sleep, stress management, learning, and many more.

    Information

    • Creator
      Zac Cupples
    • Years Active
      2017 - 2025
    • Episodes
      100
    • Rating
      Explicit
    • Copyright
      © Copyright 2017-2021 Zac Cupples
    • Show Website
      The Zac Cupples Show

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