These are 2 of my go-to exercises for improving lumbopelvic stability: Bird Dog and Resisted Wood Chops. I like to prime myself with the Bird Dog. I typically do the bird dog at the very beginning of ...[Read More]
Resisted Wood Chops & Bird Dog
Core Activation
CORE ACTIVATION: This exercise will teach you how to engage your core (external obliques, low abs, transverse abs, pelvic floor). So if you are struggling with the external oblique opener, then master ...[Read More]
Foam Roller Slides
Foam Roller Heel Slides Why: to activate your transverse abdominals (TA). Do: slow and controlled reps without spinal or pelvis movement. Use a pec stick to help you tap into your internal torque chai ...[Read More]
Inner Hamstring Opener
The purpose of the inner hamstring opener is to learn how to hinge (pivot) at the hips. It’s a deadlift. It’s internal torque both concentrically and eccentrically. Once you master the hinge, WOW, you ...[Read More]
External Oblique and 4-Pack Openers
Do not underestimate the importance of doing the External Oblique Opener (EOO) and 4-Pack opener on a regular basis. Your main arch decides your fate. The EOO is internal torque. Ensure you keep your ...[Read More]
ET Activation Exercises
ET Activation Exercises: Don't overlook the importance of the ET chain's stabilization role during IT exercises. Remember, it's an arch. So if you experience low back pain during sandbag carries, try ...[Read More]
Savage External Oblique Opener
These are savage! A great way to improve the mobility in your external obliques. Use your pec stick! Inhale as you laterally flex your trunk to establish your mobility. When you stop inhaling is when ...[Read More]
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]
1-Arm Barbell Overhead Press
Skill: The 1-Arm Barbell Overhead Press (OHP) This will help you with your overhead mobility. It will also help you get in touch with your lats, especially in the bottom range of motion. You'll ...[Read More]
Pec Stick Exercises
WHY: I want you to start experimenting with a "pec stick". Sounds salacious, but it's actually hellacious. Activating my pecs has really helped me improve my movement. By creating the right state (thr ...[Read More]
Bicep & Pec Openers
The purpose of the biceps and pecs openers is to improve internal torque mobility of the biceps (short head) and the pecs. The biceps and pec openers are internal torque both concentrically and eccent ...[Read More]
Shoulder Openers
The purpose of the shoulder opener is to improve internal torque overhead mobility. The shoulder opener is internal torque both concentrically and eccentrically. The goal is to increase your shoulder ...[Read More]