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Pike Up With Swissball

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...

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...

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...

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...

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...

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...

Foam Rolling For Shin Splints

Shin splits are one of the most commonly reported injuries in athletes, especially runners. One of the best way to keep shin splits at bay before they become excruciatingly painful, is consistent foam rolling. Foam rolling effectively breaks up the knots and connective tissue build...

You Must Incorporate Single Leg Exercises For Prehab

Incorporating single extremity exercises into your regular workout routine is absolutely vital to preserving equal strength, balance, and coordination between each of your legs. In many sports, side-to-side strength and balance differences might arise solely due to the fact that the athlete performs repetitive movements...

Stir The Pot With Swissball

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