Glutei Max: hip extensor. This is your butt muscle, and it's the biggest muscle in your body. It's the powerhouse of your body, and it's responsible for the posterior pelvic tilt. You use them when yo ...[Read More]
Glutes 101
Glutes FIRE FIRST
GLUTES FIRE FIRST! Is your timing off? Did you know the glutes are supposed to fire FIRST? If they don't, that's when problems can arise. Correct Firing Sequence: right glute max, right hamstring, the ...[Read More]
Core Activation Routine
Do this 5-minute routine with me: you'll need a long foam roller. I start all of my training sessions with this routine. CORE ACTIVATION IS THE FIRST STEP!
Glute Max Activation Routine
I do this 8-minute activation exercise before all my training sessions to ensure my glutes are firing. I also do it if I have pain. I start by tacking and releasing my short/tight hip flexors on a foa ...[Read More]
Glute Bridges Routine
Do this 4-minute routine with me. The goal is to feel this in the glutes. Remember: firing sequence is paramount. Make sure the low back and hamstrings aren't firing first. Don't let the low back arch ...[Read More]
Glute Med Activation Routine
Do this 17 minute routine with me We will address both the hip adductors (groin muscles) and the hips abductors (glutei med) in this video. The adductors are notoriously tight and short, and they like ...[Read More]
Bird Dogs and Side Planks Routine
Do this 6 minute routine with me. Bird Dogs: Keep your hips square and don't arch your low back. The goal is to extend your hip using your glute max (not your low back). Squeeze the glute in the other ...[Read More]
Standing Stabilization Routine
Do this 4-minute routine with me. Keep your hips square. Hold onto something if necessary. Squeeze the glute in the stance leg.
Seated Hip Flexion Routine
Do this 5-minute routine with me. Keep your hips square. Squeeze the glute in the leg that stays on the floor. Plant both of your sits bones equally into the floor.
Psoas Facts
THE PSOAS The psoas the only muscle that connects the upper and lower body (it crosses 3 zones: the lumbar spine, pelvis and hip). Notice how deeply centred the psoas muscle is. There are myofascial c ...[Read More]
Constructive Rest Position (CRP)
THE CRP: Releasing the Psoas: The Constructive Rest Position (CRP) is an easy position you can adopt for 10 minutes to relax your psoas. Let your knees rest together (put your feet wider apart, if it ...[Read More]
Planks Routine
Here is a real time PLANK workout. Do it with me! I made 2 video versions: Version 1 = 15-minute Full-length video with exercise demos/explanations. I suggest you do this the first time. Version 2 = 9 ...[Read More]