A self stretch that will help you to clean up upper back mayhem.
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Movement
Today's Edge:
Want to jump out of the gym? You better be doing squats and you better be doing them right! Here's a dumbbell goblet squat done right.
Today's Edge: Keep your calves and achilles happy. Here's a 3 step routine to fixing tight calves and warming them up for action.
Rear Foot Elevated Split Squat: Targets hip/knee musculature with single leg focus. It will help you develop your single leg stability and strength.
This exercise is deceiving because it looks like an upper body exercise. It certainly gets the upper back muscles involved in any row but it is also a killer core exercise.
The primary area targeted here is the core. Once you try this one, you'll see how it challenges the upper body too.
Check out the 4-Week Fitness Plan to increase Strength that I put together for my great friends at MyFitnessPal - it will help you kickstart your new fitness habit!
The lateral glutes or outside hip muscles are the primary targets of the Clamshell exercise.
Single leg training gets all of the publicity but I can't stress the importance of being able to generate force into the ground from a bilateral stance.
Here's a quick band resisted hip complex. This will get your hips ready for lower body day, sport, or better function period.
The highest incidences of ACL injuries are seen among athletes involved in sports that require pivoting and jumping, such as basketball, soccer and volleyball - learn how to prevent this devastating injury.
The biggest mistake made in the general fitness population is to think that you’re not an athlete, or better yet, that you’re not athletic.
It amazes me to see how many basketball players step on the court and start hooping without any thought given to a warm-up. Since you're reading this, I know you take your game seriously and understand that skipping the warm-up will set you up for injury while killing your performance.
There is something you need to know about ‘training like the pros.’ You need to know how to move first. The truth is, you should only be doing loaded movements like a squat and deadlift IF you can move correctly while doing them. And that is a HUGE if. Here are some common questions about the importance of movement and how to correct it.
Weak hips are your worst enemy! If you want any shot at keeping nagging back or knee pain away, then you'll need strong, high functioning hips. The Band Resisted Hip Thrust is a great way to keep your hips strong without stressing your back or crushing your knees.
As the head strength & conditioning coach for the LA Lakers, part of my job is to make sure players stretch and warm-up correctly before they lift or play. This can be a challenge given that when players aren't playing in games/practices there's a great chance that they are sitting on a bus or airplane. Whether you're sitting all day at work or you're a high level athlete, sitting can cause your hip flexors and hamstrings to get tight and cranky.
If you think training your ass off and eating your spinach is the only key to unlocking your athletic prime, sorry there's more to it. As an athlete, you can't afford to just show up and do the work - everyone is different and you need to know exactly what makes you tick. Not just tick though - what is it that makes or breaks your ability to hum like a well oiled athletic machine?