14 Apr Core Strengthening In 3 Planes

Posted at 21:48h in 0 Comments

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...

Read More

14 Apr Reformer Tall Planks and Shoulder Taps

Posted at 21:48h in 0 Comments

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...

Read More

14 Apr Improve Your Shrug

Posted at 21:48h in 0 Comments

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....

Read More

14 Apr Bird Dog Row

Posted at 21:47h in 0 Comments

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...

Read More

14 Apr Squat Alignment

Posted at 21:46h in 0 Comments

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...

Read More

14 Apr Romanian Chair Back Extension

Posted at 21:46h in 0 Comments

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...

Read More

14 Apr Basketball Glute Shuffle Warmup Drill

Posted at 21:45h in 0 Comments

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...

Read More

14 Apr Quadruped Firehydrants With Band

Posted at 21:45h in 0 Comments

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...

Read More

14 Apr QL Stretch

Posted at 21:45h in 0 Comments

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...

Read More

14 Apr Plank With Shoulder External Rotation With Band

Posted at 21:44h in 0 Comments

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....

Read More