14 Apr Nordic Hamstring Curl Regression Using The Lat Pull Down Machine

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Don't have a gym partner to hold your ankles down? We'll you're in luck. Head on over the lat pull down machine and give yourself a couple pounds of assistance! . Why do this exercise? #Hamstring #PREHAB! . The best evidence supporting decreased hamstring re-injury is the incorporation of...

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14 Apr Side Plank Disassociation

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We are HUGE ADVOCATES of the side plank and have highlighted this exercise as well as many variations of it prior. Briefly, the side plank has THE HIGHEST GLUTE MED EMG ACTIVITY OF ANY BODY WEIGHT EXERCISE. The glutes are so important to low back...

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14 Apr Advanced Bird Dog Variations

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Are bird dogs so easy for you that you now find them pointless? Try out these 3 microprogressions for the starting quadruped position to really give your core and glutes a stability challenge. . 1) Put your hands closer together. This narrows your base of support, and...

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14 Apr Clean Form – All Things First Pull

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When considering the concept of stability before mobility during movement, the squat clean is no exception. If a movement begins in a stable manner, more often than not the rest of the sequence will fall into place. In the setup of the squat clean: the athlete’s...

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14 Apr Push Up Plus Vs The Wall Slide

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The push up plus has been demonstrated to have one of the HIGHEST EMG LEVELS of ANY SERRATUS ANTERIOR EXERCISE and should be a stable of your (P)REHAB routines. In addition to having high serratus anterior (SA) activation, it also has EXTREMELY LOW UPPER TRAPEZIUS...

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12 Apr Contract-Relax Stretch For The Lats With Swissball

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Here is another prehab hack to address those forward shoulders. The latissimus dorsi and the teres major (Lat's little helper) can contribute to forward shoulder alignment. This is a contract-relax stretch targeting these muscles, along with other shoulder extensors + internal rotators + scapulae depressors. Start...

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12 Apr Posterior Tibialis Strengthening For Flat Feet

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it's time to take a look at the mid foot and subtalar joint (STJ). During movement the foot can be an active shock absorber via muscle activation to decrease impact with the ground, this happens when the foot 'unlocks' by pronating. During a squat, the...

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12 Apr Thoracic Extension Mobilization With Swissball

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This is a great exercise to facilitate dynamic thoracic extension with help from a Swiss ball. Not everyone can get into a quadruped position comfortably, or maintain an optimal position to help facilitate thoracic extension, so here is a seated alternative! There are a few key...

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12 Apr Half Kneeling Serratus Punch With Band

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The half-kneeling position provides so many benefits, including local core stabilization, anchoring the pelvis, and challenging the body in all 3 planes of movement. The movement is first broken down into three parts as I describe in the video, SOUND ON people! As you can...

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12 Apr Quadruped Thoracic Extension And Rotation Mobilization

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Here are two excellent movements to increase thoracic spine mobility into rotation and extension! When it comes to movement at the spine, it is all dictated by up-gliding and down-gliding of the zygapophyseal joints with RESPECT to joint movement. Up-gliding bilaterally is flexion, versus unilateral up-glide...

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