Lower Body

ET Wall 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

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

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

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

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

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

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 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

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]

Pistol Squats

Pistol Squats

Pistol Squats  Don't panic! Yes, these are challenging, and yes this is a long video. In this video, I show you: -how you can use pistols as an opener for your inner hamstrings -scaled versions -how t ...[Read More]

Suitcase Deadlift and Carry

Suitcase Deadlift and Carry

Suitcase Deadlift (Internal Torque): Suitcase deadlifts are internal torque, both concentrically and eccentrically. You can use farmer's bars, water jugs, or heavy kettlebells/dumbbells. They can be p ...[Read More]

Sled Exercises

Sled Exercises

In this video, I demonstrate sled exercises using the exer-genie. You can use a sled, or you can even drag a heavy tire if you purchase the attachments. The exer-genie comes with a harness. You may ne ...[Read More]