Exercise Library
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Core Workout Sample Program Phase 2
Here is Phase 2 of an excellent core exercise program designed to improve passive core stiffness. An article by Benjamin C. Y. Lee and Stuart M. McGill in 2015 compared a long term dynamic (i.e., curl up) vs. isometric (i.e., plank) core training program. A...
How To Train Every Hamstring Muscle
When it comes to addressing the hamstrings, most people are great with sagittal plane focused movements including hip/knee flexion and extension. However, the hamstrings are not oriented just in the sagittal plane! This is due to different insertion points of the individual hamstring muscles! Read...
How To Introduce And Progress Single Leg Deceleration Exercises
Are you... - An athlete - Someone who works with athletes - Interested in helping athletes return to playing If you answered yes, be sure to watch the entire video and read more... We get a lot of questions regarding working with athletes. How do...
Hip Mobility For Golf
Now that we have gained mobility (refer to golf training warm-up hip routine), we want to promote moving through these new ranges with control to promote neuromuscular adaptations. The guys at PFS utilize a lot of FRC training. The first clip demonstrates closed-chain Controlled Articular...
Pillow Adjustment For Bedtime Neck Pain
Do you wake up with neck pain, jaw pain, or headaches? Did you know your sleeping position and your pillow set-up could be contributing to these symptoms!? SIDE SLEEPERS! Try out this simple trick that may be the key to improving your morning and daytime...
Learning Thoracic & Scapular Position With The GravityFit TPro
A lot of people have asked us for cues and tips for promoting optimal trunk and scapular position. Specifically, people want to know how to make sure they’re doing exercises correctly on their own without someone cueing them. One solution - neuromuscular re-education with the...
Core Activation Warm-up Routine
The "core" is a loose term thrown around the health and fitness industry, especially when it comes to "core training". There is a lack of consistency when people discuss the term "core stability", however an article by Tricia Majewski-Schrage, Todd A. Evans, and Brian Ragan...
ACJ Separation Rehab Sample Exercises
Demonstrated here are 3 example exercises that could be incorporated in a late-stage acromioclavicular joint separation injury rehabilitation program. Acriomioclavicular joint (ACJ) separation injuries are a common shoulder girdle injury in athletes. This is due to the mechanism of injury, which is usually a direct...
Improve Your Turkish Get Up
If you only have time for one exercise and want a full body workout, the Turkish Get Up should be considered! The TGU requires... - Strength - Stability - Mobility - Balance - Control . The 3-point stance is a common position in the TGU,...
FRC Principle: Passive end range holds, lift offs, and hovers
These videos focus on the FRC principles: passive end range holds, passive end range lift offs, and hovers. These techniques help to improve muscular strength, joint resiliency, and muscular and neurological control. The concept of of irradiating tension throughout my body remains in the techniques....