No GHD? No problem! Let's use a wall instead! Think of this as another way of doing the 4-pack opener. When you initiate the extension, make sure you engage the 4-pack first and not the lumbar erector ...[Read More]
Wall Lumbar Extensions
ET Wall Extensions
No GHD? No problem! Let's use a wall instead! Think of this as another way of doing the 4-pack opener. When you initiate the extension, make sure you engage the 4-pack first and not the lumbar erector ...[Read More]
Wall Bridges
Wall bridges will help you tap into your inner hamstrings and glutei max. It's a great STRUCTURAL EXERCISE for the glutei max and inner hams. If you hold it isometrically at the end-range, it will hel ...[Read More]
Wall Glute Bridges
GLUTE BRIDGES: Wall bridges will help you tap into your inner hamstrings and glutei max. It's a great STRUCTURAL EXERCISE for the glutei max and inner hams. If you hold it isometrically at the end-ran ...[Read More]
The Splits
Front and Middle Splits: I know it's tempting to want to slide into the splits. But if you are trying to force yourself into the splits (because of ego), it's a recipe for disaster. If you are passive ...[Read More]
Hip Flexor Opener (GHD version)
The goal of this exercise is to improve your psoas mobility, 1 leg at a time. In order to hyperextend your back leg in the front splits, you will need good psoas mobility. The psoas is targeted by str ...[Read More]
Hip Flexor Opener (Lunges, Pigeon)
The goal of these exercises is to improve your hip flexor mobility, 1 leg at a time. In order to extend your back leg in the front splits, you will need good hip flexor mobility. These are internal to ...[Read More]
Hip Flexor Opener (TRX assisted)
The goal of this exercise is to improve your hip flexor mobility, 1 leg at a time. In order to hyperextend your back leg in the front splits, you will need good hip flexor mobility. These are internal ...[Read More]
Hip Flexor Opener (Thomas Test Inspired)
The goal of this exercise is to improve your hip flexor mobility, 1 leg at a time. In order to extend your back leg in the front splits, you will need good hip flexor mobility. The psoas (hip flexor) ...[Read More]
Straddle Folds
Straddle Folds (Reverse origin insertion) This exercise will help you learn how to pancake. Pancaking into the middle splits is very pretty, so that's why I have you working on this. This is internal ...[Read More]
Seated Straddles
When I was editing this video, it was suddenly brought to my attention that my leggings have a hole in the heel. Try to ignore the hole 😮 Seated straddles are internal torque. The goal is to use your ...[Read More]
Seated Straight Leg Raises
Seated unilateral straight leg raises are internal torque. You'll notice I use my pec stick, which you can get here. This helps me recruit my internal torque chain. I used to call this a psoas exercis ...[Read More]