Whenever you perform an exercise you should ask yourself "what is my goal with this exercise and am I meeting that goal?" . If your goal is to shrug better take notes on this episode! Or save it so you can perform it correctly at the gym....

Do you need to hone in your horizontal rowing technique? Look no further than this bird dog row. Unlike bent over DB rows, barbell rows, machine rows, or just about any row variation you can think of, what makes this bird dog row unique is...

The squat is arguably one of the most popular exercises used in ANY setting, from the powerlifter, bodybuilding, post-op ACL reconstruction (probably starting with mini-squats), NFL players, and even the geriatric population (to improve a good sit --- stand). This post will take a look...

The back extension, if done CORRECTLY, can be a great exercise for hitting the POSTERIOR CHAIN. No, its not JUST for your back, but also for your HAMSTRINGS and GLUTES as well. Unfortunately, many butcher this exercise when performing it in the gym and try...

Warming up before playing sports is absolutely vital, not just from a performance standpoint but also from an injury prevention and [P]Rehab perspective. When it comes to YOUTH ATHLETES, the key is KEEPING THEM ATTENTIVE AND ENGAGED through the "boring fundamentals". This is why I...

The firehydrant is one of my all time favorites for gluteal activation. The glute max is a TRI-PLANAR muscle, meaning it performs 1️⃣EXTENSION, 2️⃣ABDUCTION, and 3️⃣EXTERNAL ROTATION. So to maximally hit the glutueus maximus, we need to ensure we are performing working in all 3...

Quadratus Lumborum aka the QL originates on the posterior iliac crest and inserts on the medial half of the 12th rib & transverse process of the lumbar spine. It’s action = laterally flex and extend the lumbar spine as well as assisting with inspiration (particularly...

The plank and all of it’s variations are the BEST AND SAFEST ways to build core and torso rigidity. Especially when it comes to patients in pain, the ability to stay in lumbar spine neutral with load is a fantastic way to build tissue resiliency....

Shoulder Activation [Scapula Stability Enhancement] . Try out this Body on Arm exercise to strengthen the shoulder in all 3 cardinal planes of motion! . To perform this exercise: 1️⃣Begin in a push-up position, stay STRONG in the shoulder blade by pushing the floor away from you. 2️⃣Rotate your body while...

Ever done this stretch and just can't feel it? Or have a friend or client who just doesn't seem to get it? It’s the infamous hip flexor stretch that EVERYONE gets wrong. Follow this bulletproof guide to actually stretch your hip flexors and tag that...

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