Tan Nguyen

I help people build more durable bodies.
Co Founder of Revolve Physical Therapy
Manual Therapist | Movement Specialist
How injury-proof is your body?

[Tan Nguyen @tan_t4method]

You keep stretching your hips. The problem might be starting at your feet.

Feet set the terms for everything above them. Stiff toes and ankles = compensating knees, hips, and low back.

The fix, ground up: world’s greatest stance, rock your feet back and forth. Toes load, ankles cycle, hips open every rock travels up the chain.

Your feet lead. Your body follows. 🦶

[Tan Nguyen @tan_t4method]

@vegastarr I am 37 years old, 2 kids, 14-16 hr work days…1. Exercise, eat Whole Foods, quality sleep, don’t focus on negativity

[Tan Nguyen @tan_t4method]

Fun test: can your shoulder hold your entire bodyweight? Most people find out the hard way.

Sit on one hip. Plant one arm. Sink down. Drive back up. No momentum.

It’s not an arm exercise it’s whether your shoulder blade can anchor under full load while your core holds the line.

Rise smooth = strong foundation. Get stuck = now you know what to train. 💪

Can you do it?

[Tan Nguyen @tan_t4method]

The two most neglected ranges in your body, trained in one fold.

Bear plank → fold back toward your heels, staying elevated → rotate your knees inward as you go.

→ Hip internal rotation (the range sitting deletes first)
→ Big toe extension (the range behind every step)
→ Hovering knees = core never rests

Foot to hip, one move.

[Tan Nguyen @tan_t4method]

Joints don’t have a rich blood supply. They’re fed by movement. Most hips are starving.

This drill is the meal: balance on one leg, knee up high, rotate the hip in and out under control.

→ Restores the rotation sitting steals
→ Circulates the joint’s natural lubricant
→ Builds strength within the range
→ Trains single-leg balance simultaneously

Keep the socket fed. ⚙️

[Andrew Tate @Cobratate]

1,000 retweets and I’ll confirm my wallet.

[Tan Nguyen @tan_t4method]

@Cobratate Let’s gooo

[Tan Nguyen @tan_t4method]

@patrickbetdavid Couldn’t agree more

[Tan Nguyen @tan_t4method]

We train in straight lines. We live in every direction. That gap is where injuries are born.

The Cossack squat closes it:

→ One leg bends deep, one lengthens under load, every rep
→ The groin is the bridge between legs and pelvis; ignore it and the low back pays
→ Strength at end range = protection when life shoves you sideways fast

The essential squat nobody does. 🦵

[Tan Nguyen @tan_t4method]

@AlexHormozi I can relate and couldn’t agree more.

[Tan Nguyen @tan_t4method]

@finchoceandata If you can hold a deep squat for over a minute you are solid brother

[Tan Nguyen @tan_t4method]

Desk: 90°. Car: 90°. Couch: 90°. Your knees are stuck — and that’s how the pain starts.

Knees are hinges built for a full arc but range you don’t use is range you lose.

This move re-feeds the deep bend, one knee at a time:

→ Control the depth per side
→ Keep the tissue long and supple
→ Move the joint’s lubricant through full range

Long-term knee insurance. 🦵

[Tan Nguyen @tan_t4method]

@GrantCardone 💯💯💯

[Tan Nguyen @tan_t4method]

Your whole body, floating on fingertips and toes. Here’s what that builds.

→ Fingers: grip + forearm strength (a top marker of long-term health)
→ Toes: the foot muscles behind every step
→ Core: a rigid line, inches off the floor, no way to cheat
→ Scapula: control under near-max load

Strength is built in the middle — delivered through the ends. 💪

[Tan Nguyen @tan_t4method]

Back pain. Hip pain. Knee pain. Often one root cause: a motion you stopped doing.

Hip internal rotation — the most neglected movement in the body. Sitting never asks for it, so you lose it. Then your low back and knees compensate.

This drill takes it back: low plank up top, frog position at the hips, rotate inward under control.

Strong, sturdy, loose hips. Protected back and knees. 🔄

[Tan Nguyen @tan_t4method]

Phones and desks are rounding your upper back. This un-rounds it.

Split stance, hands behind your head, rotate up and open.

→ Restores thoracic rotation AND extension (un-hunches you)
→ Hands behind head = movement from the mid-back, no cheating
→ Split stance fires your core and balance

Sitting rounds you forward and dulls your balance. This fixes both. 🔄

[Tan Nguyen @tan_t4method]

@paulsaladinomd 💯💯💯

[Tan Nguyen @tan_t4method]

One move: lock your upper body, loosen your lower body.

Forearms in a low plank, knees hovering in a bear, then wipe your hips side to side.

→ Low back + spine release
→ Hips move through full rotation
→ Toes grip and wake up the feet
→ Shoulders + core stay rock-solid

Mobility where you want movement, stability where you want control. 🔄

[Tan Nguyen @tan_t4method]

Most stretches let you relax. This one makes you fight to stay standing.

Rotating from a balance-demanding stance trains two things at once:

→ Opens your stiff mid-back (the range sitting locks up)
→ Fires your foot, ankle, hips, and core to keep you balanced

Sitting stiffens your spine and dulls your balance. This fixes both.

Range you can control is range you keep. 🌀

[Tan Nguyen @tan_t4method]

@randomx93699 Appreciate you