14 Apr Hip Mobility Compilation

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How to Improve your Hip Mobility! . The hip is a ball and socket joint with 27 muscles that cross it to control its many planes of movement! Some muscles act as primary movers while others act as dynamic stabilizers of the hip. When the hip capsule...

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14 Apr Thoracic Extension Strength

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Episode 517: Swiss Ball Thoracic Spine Extension [Control your Back] . Once you have improved mobility within your thoracic spine (as shown in the previous post), you will want to be able to maintain that position. This position is held with those paraspinal muscles that go up...

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14 Apr Wall Angel Performed Correctly

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How to perform a Wall Angel [Save your Back!] . Excessive thoracic spine flexion—also known as excessive kyphosis—may contribute to issues up the kinetic chain to the shoulders and neck or down the kinetic chain to the lower back. With the hunched over position that most of...

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14 Apr Core Strengthening In 3 Planes

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The spinal stabilizing system consists of 3 components: 1️⃣Neuromuscular control (Neural elements) 2️⃣Passive Subsystem (osseous/ligamentous elements) 3️⃣Active subsystem (muscular elements) Muscle strength isn’t the only factor when it comes to spinal stability. It is imperative to have proper sensory input to alert the central nervous system about interaction between...

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14 Apr Reformer Tall Planks and Shoulder Taps

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Planks and all their variations (e.g. shoulder taps) are among my favorite ways for working on shoulder stability. In closed chain, you can really build up tension throughout the shoulder girdle. I usually like to use the verbal cue of "screw your hands into the...

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14 Apr Improve Your Shrug

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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....

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14 Apr Bird Dog Row

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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...

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14 Apr Squat Alignment

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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...

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14 Apr Romanian Chair Back Extension

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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...

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14 Apr Basketball Glute Shuffle Warmup Drill

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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...

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