The core needs to be able to provide stability around the spine during rapid external forces or movements. This Kettlebell Chop & Stop exercise is a great way to prepare the core to perform the way it's meant to perform.
Today's Edge: The little things matter in training. The lateral lunge is a great exercise for developing lateral strength, stability, quickness, and power. One of the big errors with this exercise is when the stepping foot turns out, the knee shifts out away from the body, and the shin goes to a strict vertical or straight position.
Last week on my Instagram Story I talked about the importance of doing the right stretches for your tight hips AND adding strengthening to your tight hips. Here is a video of 3 great stretches for your tight hip flexors. Do this routine after sitting for long periods or before activity.
On my Instagram Story I talked about the importance of doing the right stretches for your tight hips AND adding strengthening to your tight hips. Here is a video of 3 great strength exercises for your tight hip flexors. Tightness can stem from weakness. Do this routine after sitting for long periods or before activity.
1-Leg Ankle Rock: This exercise is a great way to work on range of motion and mobility of your ankle joint. It targets your ankle joint, your calf/achilles complex, your core and even your shoulders/upper body.
Lower body day slump buster: Use this 4 exercise lower body workout to spice up your leg day or keep you from choosing to skip leg day.
Nagging groin pain can indicate that you need to strengthen your adductor/groin muscles. Many people try to stretch chronic groin tightness/tenderness with no avail. Try this exercise to add some isometric adductor strengthening to your routine instead.
Today's Edge: Sitting is deadly. Do something about it! Here's a quick activation and flexibility routine that I use during pit stops on a long road trip or while on a long flight:
This exercise is a great way to build or maintain hip strength when you don't have access to barbells or dumbbells. It targets the posterior glute muscles. Keeping your glutes/hips strong is important for better performance. Strong hips help you move better and faster. Appropriate hip strength is also important in protecting the low back and your knees.
Quick MacGyver-style setup for the hotel weight room Dumbbell Seal Rows. Note the elevated bench via dumbbells for height. Read below on why you need to be doing these.
Today's Edge:
You can't call it a hip thrust unless you're going to finish it. The hip thrust is a great exercise for developing your hip strength and booty size. The problem is that most people leave the most important part of the exercise out. It's important to get tabletop flat and finish the bridge or thrust portion of the exercise at the top.
Change the pace of your push-ups and get more out of them. People tend to go too fast on their push-ups and ignore good form. This results in a less effective exercise and puts you at risk for creating injury through bad form.
Today's Edge: Building muscle requires more than slurping protein shakes and doing curls. Muscle gain takes a comprehensive approach. Here are 6 components to efficient muscle gain:
Many pro athletes make Sports Center highlights despite poor nutrition and training guidance. Eventually good genes, hard work and high skill levels aren’t enough to make up for shaky nutrition and training. You can’t prevent every injury but you absolutely can decrease injury risk and susceptibility with quality training and nutrition. It’s about training harder and smarter. Here are 3 red flags that your training or nutrition “experts” are sending you down the wrong path:
Your knees, hips and back can suffer if you're not taking care of your ankles and feet. Here are 3 easy strategies for maintaining quality motion in your ankles and feet: