Cue The Burn

It's 6 p.m. on a Tuesday. You've spent nine hours hunched over a laptop, and now you're sprinting to a 50-minute HIIT class. Your brain is ready. Your body? Still in office mode. That gap — between sedentary work and high-intensity training — is where injuries are born. And a two-minute warm-up isn't going to save you.In this episode, Mark Lusk breaks down exactly what prolonged sitting does to two of the most critical areas of your body — your psoas (deep hip flexors) and your thoracic spine — and why the standard pre-class warm-up is like trying to defrost a turkey in 30 seconds. He introduces the concept of movement snacks: short, intentional bursts of movement throughout your workday that act as small deposits in your movement bank, so you're not paying injury interest at 6 p.m. And in the Burn Toolkit, he delivers three practical, desk-friendly tools you can start using today to make that desk-to-dumbbell transition safer, smarter, and more sustainable.Key TakeawaysEight to nine hours of sitting causes real physiological changes — not just stiffness — that can't be undone with a two-minute warm-upThe psoas muscle stays in an adaptively shortened state after prolonged sitting, increasing your risk of strains, pulls, and low back pain when you go straight into explosive movementThe thoracic spine's primary job is rotation — and when it's stiff from desk posture, your neck, shoulders, and low back pay the priceA proper warm-up must do three things: elevate core temperature, increase joint and tissue elasticity, and prepare you for the specific demands of your workoutMovement snacks — brief, intentional movement breaks throughout the day — are more effective than trying to undo hours of sitting in one pre-class windowMobility equity built throughout the day means you don't have to pay injury interest at the gymYour athletic journey doesn't start at the gym floor — it starts at your deskChapter Timestamps The danger zone: Going from desk to HIIT class without bridging the gap [1:05] Welcome to Cue the Burn — today's topic: the desk-to-dumbbell transition [1:44] What actually happens to your body after 8–9 hours of sitting [2:37] Why a tight psoas puts your lumbar spine at risk during explosive movement [3:50] The thoracic spine: How desk posture kills rotational mobility [3:30] Why the 2-minute warm-up is like defrosting a turkey in 30 seconds [4:23] Introducing movement snacks — Small deposits in the movement bank and how they prevent the 6 p.m. shock [5:01] Tool #1 — Scapular Reset / Brueger's Relief Position[6:18] Tool #2 — The 5-Minute Bridge: cat-cow, bird dog, glute bridges [7:08] Tool #3 — Thoracic Threading in your office chair [7:41] How to actually make movement snacks stick: Calendar, notifications, just do it [8:03] Closing thought — Your athletic journey happens throughout the whole dayResources Mentioned MVMT Physical Therapy: www.mvmtpt.com Social: @MVMTPTWho This Episode Is ForOffice workers and remote employees who train after work and keep getting hurtCrossFitters, HIIT athletes, and runners going straight from desk to workoutAnyone whose warm-up consists of "I stretched for two minutes and hoped for the best"Athletes dealing with recurring hip flexor tightness, low back pain, or shoulder issuesCoaches and clinicians looking for practical desk-mobility language to give desk-athlete clients

What happens when life gets in the way of your rehab plan — and suddenly doing none of it feels easier than doing some of it? For most athletes, gym-goers, and people navigating injury, that moment is where progress quietly dies. Not because they're lazy. Not because they don't care. But because no one ever told them that rehab isn't pass/fail.In this episode, Mark Lusk introduces the most powerful mindset shift he brings into every session with his patients: 1 is greater than 0. Drawing from his clinical experience and a story about a professional dancer who ghosted her rehab — until one small change turned everything around — Mark breaks down why perfection is the enemy of progress, and how a single exercise, stretch, or rep is always worth doing. He also delivers a packed Burn Toolkit with eight practical strategies you can use today to build momentum, beat the guilt cycle, and keep showing up — even on your worst days.Key TakeawaysThe guilt and shame around skipping rehab homework is one of the biggest barriers to recovery — and it's completely avoidableRehab is not pass/fail — the body doesn't need 100% compliance to heal, but it does need consistency and intentionOne exercise done is infinitely more valuable than six exercises skippedSmall, attainable goals build confidence and healthy habits — big goals without structure breed shame and dropoutHabit stacking — attaching exercises to existing routines — is one of the most effective ways to stay consistentMissing a day isn't failure, it's data — adjust, don't abandonThe body doesn't care when you get it done, only that you get it doneThis mindset applies beyond rehab — to gym routines, business tasks, and life managementChapter Timestamps[0:00] The pressure athletes feel to do every single exercise — and the guilt when they don't[0:17] Introducing the mindset shift: 1 is greater than 0[1:18] What "1 is greater than 0" actually means for rehab[1:27] What Mark hears every session: The homework admission[2:22] Rehab isn't pass/fail — there's no gold medal for bridging[2:59] The professional dancer who ghosted her rehab — and what changed[3:41] The same pattern shows up in fitness and gym goals[4:18] The Mount Kilimanjaro principle — every mountain, one step at a time[5:24] The body doesn't care when — it just needs you to show up[5:48] The Burn Toolkit: 8 strategies to keep moving even on hard days[9:08] Closing thoughts — you don't need to be perfect, you just need to keep showing upResources MentionedMVMT Physical Therapy: www.mvmtpt.comSocial: @MVMTPTWho This Episode Is ForAthletes and performers navigating injury rehab who keep falling off their programAnyone who has ever quit a gym routine after missing one workoutPeople who feel shame or guilt around "not doing enough"Coaches and clinicians looking for practical language to reduce patient dropoutAnyone who's ever let perfect be the enemy of good

What separates athletes who are still strong and moving well in their 60s and 70s from those who burn out, break down, or quietly stop training altogether? It's not genetics. It's not talent. It's athletic resilience — and it's completely buildable.In this episode, Mark Lusk, DPT draws from his own journey as a former professional dancer who survived a major injury and surgery in his early 20s, and has spent the decades since designing a body that still performs at 53. He breaks down the five pillars of athletic resilience — the framework he sees in every athlete who keeps thriving long-term — and explains exactly why most athletes over 40 keep hitting the same wall. If you've been training hard but not training smart, this episode will change the way you think about your body and your long game.Key TakeawaysAthletic resilience is your body's capacity to absorb stress, recover, and adapt — not just how hard you can pushInjuries, burnout, and decline are not inevitable parts of aging — they're common when athletes neglect the five pillarsMovement quality comes before strength — you can't strengthen your way out of a mechanical dysfunctionStrength is not just performance, it's structural armor — and it protects your joints, tendons, and bones as you ageRecovery is not passive — it's where adaptation actually happens, and sleep, nutrition, and stress regulation are the three key driversMost injuries don't happen because athletes are weak — they happen because load changes too fastAging alone isn't the problem — inactivity isPain is data — treat it as information early, not inconvenienceChapter Timestamps[0:00] The goal of training isn't a season — it's a lifetime[1:08] Why athletic resilience matters — Mark's personal story[1:47] What is athletic resilience? The high-performance car analogy[2:54] Pillar 1: Movement Quality — why manual therapy matters[4:03] Pillar 2: Strength Capacity — the engine behind longevity[5:19] Pillar 3: Recovery Systems — the most underestimated pillar[6:34] Pillar 4: Load Management — where most injuries actually happen[7:16] Pillar 5: Longevity Mindset — the psychological game[7:51] The 3 patterns that keep athletes stuck[8:46] Burn Toolkit — practical steps to start today[9:50] Closing thoughts — train hard, recover well, think in decadesResources Mentioned5-Minute Mobility-Stability Flow (in show notes)MVMT Physical Therapy: www.mvmtpt.comSocial: @MVMTPTWho This Episode Is ForAthletes over 40 who keep running into the same injuriesCrossFitters, runners, and performers navigating high training demandsAnyone who trains hard but struggles to recoverCoaches and trainers looking for a longevity framework to share with clientsAnyone who's ever wondered if their best years are behind them (they're not)

Ever wonder why you can touch your toes lying down but not standing up? Or why those dancers with incredible splits still complain about tight hamstrings?In this episode, Mark Lusk breaks down the mobility-stability trap that keeps athletes, dancers, and CrossFitters spinning their wheels with endless stretching routines.Mark reveals why that "tightness" you feel isn't actually a flexibility problem—it's your nervous system hitting the brakes because it doesn't trust you to control the range you already have. Drawing from his experience working with Broadway dancers and NYC athletes, he shares the science behind hypermobility versus instability and introduces game-changing strategies like active elongation and loaded mobility training.If you've been stretching religiously but still feel locked up, this episode will flip your entire approach to mobility work.Key TakeawaysTightness is often a stability issue, not a flexibility problem - Your nervous system restricts range when it doesn't trust your controlTest before you stretch - If you have range lying down but not standing, you need stability work, not more flexibilityActive elongation beats passive stretching - Using opposing muscles to create length is more effective than melting into stretchesLoad your mobility - Adding light resistance teaches your brain that new ranges are safe and usableControl comes before flexibility - Build the strength to own every degree of motion you're trying to gainChapter Timestamps[0:00] Introduction - Welcome to Cue the Burn [0:45] The Mobility-Stability Paradox - Why bendy people feel tight [2:38] The Stretch Spiral of Doom - When more stretching isn't the answer [2:50] Hypermobility vs. Instability - Understanding the key differences [4:15] Three Simple Tests - How to identify if you have a stability problem [5:21] Building Stability First - The real secret to unlocking mobility [6:18] Active Elongation Techniques - Using opposing muscles for smarter gains [6:50] Blending Mobility with Strength - Practical exercises that work [8:02] The Burn Toolkit - Quick-fire reminders to take with you [9:13] Closing & Resources - Train smarter, stabilize like a bossResources Mentioned5-Minute Mobility-Stability Flow (in show notes)MVMT Physical Therapy: www.mvmtpt.comSocial: @MVMTPTWho This Episode Is ForDancers dealing with chronic tightness despite being flexibleCrossFitters with shoulder or hip mobility issuesAthletes who stretch constantly but see minimal resultsAnyone who feels "tight" in movements but has good passive flexibility

SummaryIn this episode, Mark Lusk discusses the common issue of knee pain associated with squatting, exploring the underlying causes and providing actionable solutions. He emphasizes the importance of proper movement mechanics, self-assessment techniques, and targeted exercises to alleviate pain and improve squatting performance. The conversation highlights the significance of understanding individual body mechanics and the necessity of progressive loading in strength training.TakeawaysSquats are a fundamental movement pattern essential for strength.Knee pain during squats often stems from poor mechanics.Limited ankle mobility can lead to increased knee stress.Weak glutes contribute to improper knee tracking during squats.Self-assessment is crucial for identifying squat issues.Knees should track over toes to prevent injury.Exercises like banded walks can strengthen glutes effectively.Progressive loading is key to preventing overuse injuries.Individual body proportions affect squat mechanics.Consulting a professional can help refine squat techniques.Chapters00:00 Intro01:30 Understanding Knee Pain in Squats04:14 Self-Assessment Techniques for Squatting05:37 Effective Strategies to Alleviate Knee Pain

SummaryIn this conversation, Mark Lusk, DPT discusses the importance of scaling and modifying movements in training, emphasizing that these practices are essential for sustainable success and longevity in fitness. He shares personal anecdotes and insights on how scaling is not a sign of weakness but a strategic approach to ensure continued progress and prevent injury. The discussion highlights the need to adjust load, volume, and movements based on individual circumstances, promoting a mindset that values smart training over ego-driven competition.TakeawaysIf you think scaling is giving up, you're missing the entire point of progress.Scaling isn't the off ramp. It's actually the scenic route to sustainable success.Modification is how you win.Scaling is about adjusting load, volume, movements, and context to meet you where you are today.Live to die another day.Scaling doesn't limit you. It unlocks more growth.Artistry soars on the wings of technique.Scaling is strategy, not surrender.Ditch the ego, not the effort.Choose it proactively, like a boss.Chapters00:00 The Wisdom of Scaling01:10 Conventional Wisdom02:30 The Importance of Modification03:31 Smart Scaling04:45 Scaling to Progress06:13 Burn Toolkit

SummaryIn this episode, Mark M Lusk shares his journey from a dancer to a physical therapist, emphasizing the importance of strength training for dancers. He discusses how strength training complements artistry, debunks myths about getting bulky, and provides actionable takeaways for integrating strength training into a dancer's routine. Mark encourages listeners to embrace both their artistic and athletic sides, highlighting the benefits of strength for longevity and performance.TakeawaysDance taught me discipline and body awareness.Mental endurance is as important as physical endurance.Learning how to get stronger was revolutionary.Strength training is the foundation for artistry.Olympic lifts teach power, control, and coordination.Strong glutes mean better pelvic stability and fewer injuries.Building muscle takes time, intention, and food.The gym can feel like a betrayal of artistry, but it's an investment.You don't have to choose between art and grit.

SummaryIn this episode, Mark Lusk explores the complex nature of pain, emphasizing that it is not always an indicator of injury. He discusses the difference between performance pain and pathological pain, the importance of understanding acute versus chronic pain, and the role of manual therapy and movement retraining in recovery. Mark provides practical tips for managing pain and encourages listeners to seek professional help when necessary, reminding them that pain can serve as valuable feedback rather than a sign of failure.TakeawaysPain isn't absolute proof you're broken.Not all discomfort is a crisis.What if pain isn't your enemy?Pain is interpreted in the brain.Performance pain versus pathological pain.Pathological pain can sometimes be one-sided pain.Unchecked pain can mean chronic injuries.Pain often shows up when your load exceeds your capacity.Chronic pain is an injury that lasts longer than expected.Pain can be a spark. Use it to refine your movement.Chapters00:00 Understanding Pain: A New Perspective01:33 Pain As Feedback03:33 Performance vs. Pathological07:19 Load vs. Capacity08:32 Acute vs. Chronic09:21 The Role of Professional Help10:13 Burn Toolkit11:23 Burn Cue

SummaryIn this episode, Mark M Lusk, a manual physical therapist and former professional dancer, discusses the importance of understanding medical terminology for performers and athletes. He breaks down common injuries, their meanings, and how to manage them effectively. The conversation emphasizes the need for clear communication between healthcare providers and patients, empowering individuals to take control of their health and recovery. Mark also provides practical questions to ask during medical appointments and highlights the significance of context in understanding injuries.TakeawaysTakeawaysMedical language can feel foreign to performers.Understanding your injury helps in making empowered decisions.Many injuries happen for a reason and can be managed.Strains and sprains are common but not career-threatening.Tendinitis is acute inflammation, while tendinosis is chronic degeneration.Impingement indicates movement pattern issues, not tears.Tears can often be managed without surgery.Disc issues are common and manageable with movement.Instability and laxity require control, not just tightness.Knowledge and context are essential for injury management.

In this episode of Cue the Burn, Mark M Lusk discusses the importance of recovery between performances for performers. He introduces a Burn Toolkit that includes breathing techniques, mobility exercises, nutrition, hydration, and time management strategies to help performers reset their bodies and minds. The episode emphasizes the significance of consistency in recovery routines to maintain performance quality and overall well-being.

SummaryMark M Lusk shares his journey from a dancer to a physical therapist after suffering a significant knee injury. He discusses the emotional and physical challenges he faced during recovery, the identity crisis that came with transitioning careers, and how he ultimately found purpose in helping others as a physical therapist. Mark emphasizes the importance of resilience and embracing change throughout his journey.