• Create a Future Vision

• Why Hip Flexors Matter

• A Clean Breakfast Bowl

• How to Build Pec Strength

The other day I found myself lying flat on the gym floor with a cable strapped to one ankle, pulling my knee to my chest in slow motion.

This image won’t exactly make my Mr. Olympia highlight reel, but Justin King’s been having me train hip flexors lately.

I’ve never really worked them directly before, but he tells me they’re key if I want to get more mobile and athletic again. Strengthening them through a full range of motion will help me create better movement patterns and avoid injury, he says.

So I’m not squatting. Not pressing. I’m just pulling my legs up against resistance to wake up muscles I never really focused on.

I used to laugh at exercises like these, but even the light work I did made me sore the next day.

But that’s what training looks like for me right now. It’s slow. Repetitive. Rehab-heavy. And honestly? Some days it’s frustrating.

I’m used to chasing weight. Hitting PRs. Feeling like a unit. But I’m focused on doing what I can right now, so I can do more later.

You’ve probably heard me say that this next chapter of my life isn’t just about being yoked — it’s about being jacked and athletic. I want to get back to being a weapon in everything I do.

I want to move better, feel better, and still be strong at 35, 40, and beyond. That means training smarter. With purpose. It also means adjusting when things don’t go according to plan.

And lately? They haven’t.

Reset, Rebuild, Repeat

Since retiring from competition, my training has been anything but consistent. I had shoulder surgery. I’ve been dealing with gut issues. My upper body has been mostly off-limits for months.

So now, it’s legs. Rehab. Mobility. Little stuff I never used to think about — like my hip flexors.

It’s humbling. But it’s also been kind of refreshing. I’m reconnecting with muscles I ignored for years. And there’s something rewarding about that, about starting over with intention instead of ego.

Because if you want to be explosive, athletic, and pain-free long term, it doesn’t come from loading more plates on the bar. It comes from laying a stronger foundation.

Mobility from the Mat

One unexpected gift in all this? I don’t just spend time on the floor at the gym but at home, too.

Bradley’s walking now. So most days, I’m crawling, kneeling, squatting — doing dad drills from sunup to sundown. And my hips feel better than they have in years. More open. More stable. More ready.

Turns out, spending time on the floor — training and parenting — is good for me. I didn’t plan it that way, but I’ll take it.

Create a Vision, Not Just a Goal

Here’s what I’ve realized: When you’re injured, off track, or starting over, motivation doesn’t always show up. You have to create it. And that starts with having a vision.

Not just a goal. A vision.

A goal is “I want to get jacked and athletic.” My vision is: I want to be the kind of man who moves well, trains hard, and feels strong in his body for life. I want to dunk again. Run again. Chase my kid around without thinking twice.

That vision? That’s what gets me up when I’d rather stay in bed. That’s what gets me to do another round of rehab when I’d rather skip it. It’s the version of myself I see every time I walk into the gym.

So if you’re in a rough patch right now — recovering, restarting, or just feeling lost — start there.

• 👉 Build a vision

• 👉 Show up for it

• 👉 Do what you can

• 👉 Keep going

Set the Standard!

Chris

💥 Why Hip Flexors Matter (More Than You Think)

Most guys hammer their glutes and hamstrings. But your hip flexors — especially the psoas and rectus femoris — are just as important.

They:

• 🔁 Drive the leg forward during a sprint

• 🏋️‍♂️ Stabilize your pelvis in a squat

• 🦵 Help you cycle your stride quickly

Ignore them? You're leaving strength and performance on the table.

What happens when your hip flexors are weak or tight:

• 😵‍ Poor posture and pelvic misalignment

• ⚠️ Low back pain from overcompensation

• 🐢 Shortened stride, sluggish speed

• 💣 Increased risk of injury while jumping or changing direction

In short? Tight or weak hip flexors are a ticking time bomb.

🛠️ The Fix: Train Smarter, Not Just Harder

Most people try to “fix” their hip flexors by stretching occasionally.

To get real, lasting results, you’ve got to train the hip flexors with intention.

✅ That means:

• Isometrics to rewire your brain-body connection

• Loaded stretching to increase true mobility

• Direct flexion work — like cable marches or knee drives — to build strength at all angles

Chris is starting slow — light resistance, perfect form, no ego.

📈 How Chris is Training

This phase of training is all about smart progression. Chris isn’t just winging it — he’s building the foundation for explosive athleticism.

Here’s the phased plan:

1. Phase 1: Slow eccentrics

   • No bounce. No momentum. Just control.

2. Phase 2 (next): Controlled but faster eccentrics

   • Reintroducing stretch reflex and movement speed

3. Phase 3 (coming soon): High-velocity eccentrics + explosive concentrics

   • Simulating sprinting, jumping, and athletic change of direction

🔜 What’s Coming

Next week, we’ll break down:

• The exact hip flexor movements Chris is using

• How to integrate them into your training

• And how to avoid overtraining while doing it

🚀 Time to push past your limits!

🔗 Join STNDRD and find more programs like this.

— Justin King

🍳 The STNDRD Egg Bowl
High-protein, clean fuel for your morning grind

Whether you're recovering from a setback or chasing that next-level physique, this bowl delivers what you need to start your day right: quality protein, clean carbs, and healthy fats — with no gut-wrecking junk.

🥣 Ingredients (serves 1–2):

• 3–4 pasture-raised eggs (hard-boiled, scrambled, or poached)

• ½ cup roasted sweet potato cubes (prepped in olive oil + sea salt)

• ½ cup sautéed spinach (or kale)

• ¼ avocado, sliced

• 1–2 tbsp fermented kimchi or sauerkraut (for gut support)

• Optional: drizzle of tahini or olive oil, parsley, red pepper flakes

🥚 Why It Works:

✅ Eggs are a perfect protein — packed with amino acids, B12, choline, and healthy fats for muscle recovery and brain support.
✅ Sweet potatoes give you complex carbs to replenish glycogen and stabilize energy.
✅ Spinach adds fiber, iron, and anti-inflammatory phytonutrients.
✅ Avocado fuels hormone health and satiety with heart-healthy monounsaturated fats.
✅ Fermented veggies help strengthen your gut lining and balance your microbiome.

🧠 STNDRD Tip:

Use this bowl as your reset meal when you're feeling sluggish, bloated, or unmotivated. It’s light but nourishing, easy to digest, and packed with everything your body needs to come back stronger.

🔥 Set the Standard — Eat Clean, Train Hard, Get Bigger.

Q: Hi Chris, I want to improve my bench, but when I’m training I always feel it more in my shoulders than in my chest. Am I doing something wrong?

— Phil F., South Bend, Indiana

A: Hey, Phil, you're not doing anything wrong, you're just not doing it right — yet. A lot of guys go straight to the barbell, chasing numbers, but they skip the basics that protect your joints and build long-term strength.

Here’s my advice: Start with dumbbells, and go neutral grip (palms facing each other). It’s way more shoulder-friendly and lets you train through a full range of motion. That equals better muscle development with less risk.

There’s a difference between expressing strength and developing strength. You don’t need to max out every lift — especially on pressing. Train smart. Build the muscle. Express the strength when it counts.

Go to RAW Nutrition and use discount code CBUM for the best deal on all of our products!

Question for Chris? Hit reply or email [email protected] and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“Every time you resist temptation or push through discomfort, your discipline gets stronger. Every time you do something hard you become a person worthy of improvement.”

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