In this video, learn how to perform the Lumbar Spine Off-Loader (affected side up), a useful technique for relieving lower back tension, improving spinal alignment, and enhancing mobility. This movement helps decompress the spine, reduce discomfort, and promote better movement patterns by offloading pressure from the affected side. Ideal for those dealing with lower back…
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Take your glute training to the next level with the hip thrust: two legs up, one leg down! This advanced variation increases muscle activation, strengthens the glutes, and improves single-leg stability. By lifting with both legs and lowering with one, you create more time under tension, enhancing muscle control, balance, and lower-body power. This movement…
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In this video, learn how to perform the hip thrust with perfect form to maximize glute activation, build lower-body strength, and enhance hip power. This exercise is one of the best for targeting the glutes, improving posture, and boosting athletic performance. By rooting through your feet and maintaining a strong core, you’ll develop explosive strength,…
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In this video, learn how to perform the glute bridge with both glute and hamstring emphasis to maximize lower-body strength and muscle activation. This exercise is excellent for building hip stability, improving posture, and enhancing overall athletic performance. By adjusting foot positioning and technique, you can target either the glutes for power and stability or…
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In this video, learn how to perform the kickstand deadlift, a highly effective exercise for improving single-leg strength, balance, and posterior chain activation. This movement targets the glutes, hamstrings, and core while enhancing stability and hip mobility. The kickstand position provides support, making it a great progression toward single-leg deadlifts. Ideal for athletes, lifters, and…
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In this video, learn how to perform the hip flexor isometric hold, a powerful exercise for building hip strength, stability, and endurance. By maintaining a static position, this movement enhances muscle activation, improves posture, and increases lower-body control. It’s great for athletes, runners, and anyone looking to strengthen their hip flexors, prevent tightness, and boost…
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In this video, learn how to perform the counterbalance-assisted Cossack squat, a great exercise for improving hip mobility, leg strength, and overall balance. By using a weight as a counterbalance, you can maintain better control while achieving a deeper lateral squat, helping to enhance flexibility and stability. This movement strengthens the lower body, improves joint…
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In this video, learn how to perform the suspension-assisted Cossack squat, a powerful exercise to improve lower-body mobility, strength, and balance. Using suspension straps for support, this movement helps increase hip flexibility, enhance knee stability, and build strength through a deep lateral squat. The suspension assistance allows for better control, making it a great progression…
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In this video, learn how to perform the hip flexor stretch, a great exercise to improve flexibility, reduce tightness, and enhance lower-body mobility. Tight hip flexors can lead to poor posture, lower back discomfort, and restricted movement, especially for those who sit for long periods. This stretch helps lengthen the hip flexors, promote better pelvic…
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In this video, learn how to perform 90-90s, a highly effective exercise for improving hip mobility and flexibility. By moving through both internal and external rotation, this exercise helps reduce stiffness, enhance joint health, and promote better movement mechanics. 90-90s are great for athletes, lifters, and anyone looking to improve squat depth, reduce hip discomfort,…
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