14 Apr Landmine Meadow Row

Posted at 21:15h in 0 Comments

Meadow rows have become one of my favorite variations to incorporate into my #backday. The meadow row, unlike other row variations such as the dumbell row, has a starting shoulder position that is further away from your torso (in more abduction). This upwardly rotates the...

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14 Apr Peroneal Bias Side Steps

Posted at 21:14h in 0 Comments

The peroneals are commonly found to be weak after an inversion ankle sprain. So you're wondering, what's some of the best (P)Rehab for an ankle sprain?? Peroneal strengthening!! The classic side steps, with a band around the knees, is great for #glutemed activation. However, by changing...

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14 Apr Prone Shoulder Lift Off Hovers With Dowel

Posted at 21:13h in 0 Comments

Passive shoulder range of motion is great, but what good is all the mobility in the world if you CAN'T USE IT or CONTROL IT? Use a PVC pipe and work on controlling your end range shoulder elevation. This exercise looks easy, but trust me it’s...

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14 Apr American Barbell Hip Thrusts

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Shown in the video I demonstrate a hip thrust set up for those that can't get their hands on a fancy machine. I'm using normal gym club steps as I like adjusting the height to my preference, but a gym bench works as well. @bretcontreras1...

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14 Apr Plyometric Push Up

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Chest day stuck in a rut? Haven't hit a new PR in a while? Well, it might be time to change up your pushs ups and add a little power component - a la the PLYOMETRIC PUSH UP. Start small - no boxes - and...

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14 Apr Supine Leg Whips and Slideboard Lateral Lunges

Posted at 21:12h in 0 Comments

While much of the focus and attention in the rehab community is on the hip abductors (with good reason), we must not forget about the muscles on the other side of the hip - the hip adductors. Adductor strains are extremely common, and probably are...

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14 Apr Cross Over Lateral Step Up

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A recent systematic review by Macadam et al in 2015 highlighted the cross over lateral step up exercise. They found that this exercise produced the highest GLUTEUS MAXIMUS EMG activity (103 +/- 63.6%) in their review. Some things to note in this exercise is that...

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14 Apr Diaphragmatic Breathing

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The diaphragm is a dome-shaped muscle that is between the lungs and your Ab’s. As you inhale this muscle will lower, leading to an expansion of the abdomen. As you exhale the diaphragm rises up, which will move your stomach back inward. Whenever you feel...

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14 Apr Lizard Walk

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Here is shown the Lizard walk. This is truly an exercise working on the entire kinetic chain, with emphasis on improving one’s hip mobility, chest, shoulder, core, and triceps strengthening. . To perform this exercise properly: Begin in a push up position, and bring up your knee to...

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14 Apr Proper Step Ups and Downs

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Step ups and step downs are both amazing exercises for prehab and rehab purposes alike. But in order to truly MAXIMIZE YOUR GAINS in the gym or clinic, YOU NEED TO PERFORM THEM CORERCTLY!! Yes, stepping up and down off an extremely tall box looks...

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