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 Max Activation Routine
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]
Splits Routine
This is my 85 minute real-time splits routine. I suggest you do this routine once a week in full. There is a method to my madness: the sequence matters. If you want to improve your hip mobility and ov ...[Read More]
Coupon Codes
Til You Collapse Apparel: The fitness apparel I wear online is by Til You Collapse. You can use code SARA for 10% off. It fits true to size. I'm 5'6", 135 lbs, 34C, and wear size small. 60 lb StrongFi ...[Read More]
Globo Gym Programming for Splits
GLOBO GYM TRAINING If you are training at the Globo Gym, you can still work on your S-pyramid. This is how I recommend you approach your sessions: Always start with the "Main Arch". I prioritize this ...[Read More]