Front and side planks are internal torque. This means we are using our external obliques, transverse abdominals, and lower abs. The easiest way to excel at this is to maximally contract your glutei ma ...[Read More]
Planks
TA Activation
Below are a variety of different exercises you can experiment with to learn how to activate your transverse abdominals (TA) and pelvic floor. I would recommend you do these at least 3 times a week. Wh ...[Read More]
RAWliday Balls
RAWliday Balls! Oh My Goodness these are delicious! This no-bake recipe is super quick and easy. It makes 9 protein candy cane balls. Each ball is 106 calories. It's not a raw food recipe ... so simme ...[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]
Knee Extension Machine
Unilateral Internal Torque (PNS): For the splits, we need to be able to actively extend our knees in internal torque. That's why I've included IT knee extension strengthening in the splits regimen. Th ...[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]
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]
Pelvic Floor Exercises (Vaginal Weightlifting)
The pelvic floor muscles run from your pubic bone to your tailbone. Think of your Pelvis as a bowl. The pelvic floor muscles represent the bottom of the bowl. The pelvic floor muscles are important fo ...[Read More]
Do You Hate Your Body?
I was asked this question on my social media: "I'm doing IF for 2 months and have lost 30 lbs. But how do you handle it if you do not feel comfortable in your skin and feel weak"?" First off, congra ...[Read More]