The cable or banded kick backs will help you improve your active hip extension. This is internal torque. The focus will be the glute max and inner hamstring. Keep your leg straight and your toe pointe ...[Read More]
Glute Kickbacks
Glutei Med with Pilates Ring
I'm a huge fan of the pilates ring! This is pilates ring I bought on amazon for 20 bucks. I like to start with isometric holds. This helps me activate the glutei med. It also helps me build glutei med ...[Read More]
Bulgarian Split Squats
unilateral focus, great way to address imbalances between right and left limbs internal torque inner hamstring, glute max, VMO barefoot, focus on medial foot proprioception nasal inhale eccentric (on ...[Read More]
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]
Hip Thrusts
Isometric end range hip thrusts will help you improve your deadlift (hinge) lockout. There are a variety of variations you can do, ranging from what I demonstrate in this video, to using a bench with ...[Read More]
Clamshells
Clamshells target the posterior fibres of the glute med (i.e. the external torque chain). The posterior fibres of the glute med are responsible for hip external rotation when the hip is flexed. Place ...[Read More]
Dimmel Deadlifts
Dimmel deadlifts are partial range of motion deadlifts. They are internal torque both concentrically and eccentrically. Inhale through your nose on the eccentric (to establish how far you should desce ...[Read More]
GHD Unilateral Psoas Exercises
GHD Unilateral Psoas Exercises: these are internal torque. Watch the video to see how I adjust the GHD. Note that breathing is related to mobility, and that I cannot inhale past my mobility. So I inha ...[Read More]
GHD Unilateral Hinge
The GHD unilateral hinge is internal torque. This is a more advanced exercise. Try it bilaterally first. Watch the video to see how I adjust the GHD to make it easier to learn this exercise. Also note ...[Read More]
Sumo Deadlift
Sumo Deadlifts are external torque. I recommend you try it "from the blocks" before you try it "from the floor". The video shows you how to do it from the blocks (I used 2 plates as my blocks). In th ...[Read More]
Psoas Exercises
For me, strengthening my psoas muscles was the missing piece of the IT chain puzzle. The psoas is the base of the IT chain pyramid. The 2nd layer of the pyramid is your external obliques, low abs and ...[Read More]