12 Apr Swissball Storks

Storks, if done properly, are one of the best GLUTE MEDIUS exercises out there. YOU WILL FEEL IT INSTANTLY! Adding a dynamic component, as shown in the video above, can even further progress this exercise. Heres how to properly perform a stork: use as small of...

12 Apr Triceps Skullcrusher Burnout

While clinical research has identified a number of metabolic factors and histological changes in muscle fibers following eccentric training, a direct correlation between muscle hypertrophy and eccentric training still has yet to be firmly established. However, we do know that muscle disruption causes satellite cell...

12 Apr Pike Up With Swissball

12 Apr Advancing Your Traditional Plank

Adding dynamic movements to a plank is a great way to progress from an isometric core training routine to a more functional core stability training regimen. Dynamic movements perturb your center of mass, forcing your core to stabilize as you move. Additionally, arm and leg...

12 Apr Reactive Neuromuscular Training with the Step Down

While weakness of the hip abductors is often times the culprit for medial knee collapse, a lack of motor control can also be the source. This is especially prevalent among higher end athletes who demonstrate medial knee collapse with functional activities. In this case, the athlete...

12 Apr How To Target All Your Biceps

The biceps brachii not only flexes the elbow, but also supinates the forearm (aka the radioulnar joint). Thus, when performing a biceps curl with the forearm supinated, you can maximize biceps brachii activation. The brachioradialis not only flexes the elbow, but also serves to pronate AND...

12 Apr Stir The Pot With Swissball

First make sure you can plank! If you want a further challenge, grab a swissball and STIR THE POT!...

12 Apr How To Stretch Both Of Your Calf Muscles

The calf muscle, also know as the triceps surae, translates in Latin to the "three headed muscle of the calf." It is composed of the 2-headed gastrocnemius muscle and the soleus muscle. Both muscles are some of the strongest in the human body, attach to...

12 Apr Beginning Plyometrics And The Basics

As outlined in our last post, increasing your ability to produce power is essential for sports performance and injury prevention. Training for VELOCITY is the key to maximizing power output and plyometric training is a great way to accomplish this. However, a plyometric training program...

12 Apr Remember To Posteriorly Pelvic Tilt To Stretch Your Hip Flexors

To stretch any muscle, you must move the joint(s) that it crosses in the opposite direction. So, to stretch the hip flexors you need to just put your leg back and go into hip extension, correct? WRONG! Our 1-joint hip flexors, called the iliopsoas, perform other...