GLUTE 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-ran ...[Read More]
Wall Glute Bridges
The Splits
Front and Middle Splits: I know it's tempting to want to slide into the splits. But if you are trying to force yourself into the splits (because of ego), it's a recipe for disaster. If you are passive ...[Read More]
Hip Flexor Opener (GHD version)
The goal of this exercise is to improve your psoas mobility, 1 leg at a time. In order to hyperextend your back leg in the front splits, you will need good psoas mobility. The psoas is targeted by str ...[Read More]
Hip Flexor Opener (Lunges, Pigeon)
The goal of these exercises is to improve your hip flexor mobility, 1 leg at a time. In order to extend your back leg in the front splits, you will need good hip flexor mobility. These are internal to ...[Read More]
Hip Flexor Opener (TRX assisted)
The goal of this exercise is to improve your hip flexor mobility, 1 leg at a time. In order to hyperextend your back leg in the front splits, you will need good hip flexor mobility. These are internal ...[Read More]
Hip Flexor Opener (Thomas Test Inspired)
The goal of this exercise is to improve your hip flexor mobility, 1 leg at a time. In order to extend your back leg in the front splits, you will need good hip flexor mobility. The psoas (hip flexor) ...[Read More]
Straddle Folds
Straddle Folds (Reverse origin insertion) This exercise will help you learn how to pancake. Pancaking into the middle splits is very pretty, so that's why I have you working on this. This is internal ...[Read More]
Seated Straddles
When I was editing this video, it was suddenly brought to my attention that my leggings have a hole in the heel. Try to ignore the hole 😮 Seated straddles are internal torque. The goal is to use your ...[Read More]
Seated Straight Leg Raises
Seated unilateral straight leg raises are internal torque. You'll notice I use my pec stick, which you can get here. This helps me recruit my internal torque chain. I used to call this a psoas exercis ...[Read More]
Seated Pigeon
The seated pigeon will help you improve your hip external rotation. You can find the conventional pigeon stretch in my lunging hip flexor opener video.
Hip Abduction Machine
Straddles and middle splits demands glutei med activation. I like to start seated with isometric holds. This helps me activate the glutei med. It also helps me build glutei med structure. Be sure to a ...[Read More]
Clamshells (ET)
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. The pu ...[Read More]