12 Apr PNF Hamstring Stretching For Hamstring Strain Prehab

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One of the biggest risk factors for hamstring strains and re-injury rates is a decrease in hamstring flexibility and reduced extensibility of the musculotendon unit due to residual scare tissue. As we described in the past two episodes, the eccentric control of the hamstrings is...

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12 Apr Nordic Curl For Hamstring Strain Prehab

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The best evidence supporting decreased hamstring strain re-injury occurrence is the incorporation of eccentric hamstring exercises. Researchers have determined through isokinetic testing (via high-tech research laboratory equipment) that a strength imbalance ratio of - 20% between eccentric hamstring force production and concentric quadriceps force production...

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12 Apr Swissball Hamstring Curls

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The hamstrings are a group of muscles that consist of the biceps femoris (long head and short head), semimembranosus, and semitendinosus. Hamstring injuries, which are very common in sprinters, primarily occur in the terminal swing phase of the running cycle. During this phase, the hip...

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12 Apr Anti-Rotation Deadbugs

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Here are some amazing advanced dead bug variations that involve placing an anti-rotation and anti-extension torque on the core. The KEY here is to maintain an absolutely stable and still pelvis/spine. What makes these so advanced is the torque attempting to pull your spine into...

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12 Apr Half Kneeling And Tall Kneeling Hip Hinge

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Have you been told you have a herniated disc? Have you been told to strengthen and activate your glutes, but bridges hurt?! Bridges seem like an easy exercise right, however if you think about gravity the glutes have to work directly against it with the bridge...

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12 Apr Suitcase Lifts And Other One-Sided Focused Leg Exercises

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Do you feel like you’re cheating on leg day and that you always favor one side? Does one side feel stronger than the other? Have you had hip/knee/ankle injury/surgery in the past and are still working on balancing out strength on that side?! Here are some...

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12 Apr Dead Bugs Upper Extremity Variation

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Building upon yesterday's post, here is another variation of the dead bugs. This time, we are using our upper extremity to vary the biomechanical demands placed upon our core. You can alternate arms or reach overhead simultaneously. Again, the same rule applies: the core needs...

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12 Apr Full Body High Intensity Interval Training

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"How I Train - High Intensity Interval Training" I fell in love with High Intensity Interval Training (HIIT) a few years ago and haven’t looked back. It’s an absolutely amazing way to incorporate cardiovascular exercise into your training program. I hate jogging aimlessly on a treadmill....

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12 Apr Landmine Reserve Lunge to Overhead Press

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Occasionally when I workout I experiment with new/unaccustomed movement patterns. Today, I came up with this variation of the landmine press and I absolutely love it. It's a true FULL BODY exercise that provides a challenge in ALL 3 PLANES. I'll break down some aspects...

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12 Apr Save Your Back By Racking Your Weight Properly

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I know each and everyone of us has been guilty of this at some point! We perfect our form through practice, rep out set after set with perfect form, and then when dropping/picking up the weight, we throw out all that practice and good form...

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