Real Time Activation Routines

60s Plank Hold

60s Plank Hold

How is your TVA (transverse abs) engagement coming along? If it's still a struggle, then let me ask you how your pelvic floor activation is coming along? Have you been doing the pelvic floor exercises ...[Read More]

Core Activation Routine

Core Activation Routine

Do this 5-minute routine with me: you'll need a long foam roller. I start all of my training sessions with this routine. CORE ACTIVATION IS THE FIRST STEP!    

Glute Max Activation Routine

Glute Max Activation Routine

I do this 8-minute activation exercise before all my training sessions to ensure my glutes are firing. I also do it if I have pain. I start by tacking and releasing my short/tight hip flexors on a foa ...[Read More]

Glute Bridges Routine

Glute Bridges Routine

Do this 4-minute routine with me. The goal is to feel this in the glutes. Remember: firing sequence is paramount. Make sure the low back and hamstrings aren't firing first. Don't let the low back arch ...[Read More]

Glute Med Activation Routine

Glute Med Activation Routine

Do this 17 minute routine with me We will address both the hip adductors (groin muscles) and the hips abductors (glutei med) in this video. The adductors are notoriously tight and short, and they like ...[Read More]

Bird Dogs and Side Planks Routine

Bird Dogs and Side Planks Routine

Do this 6 minute routine with me. Bird Dogs: Keep your hips square and don't arch your low back. The goal is to extend your hip using your glute max (not your low back). Squeeze the glute in the other ...[Read More]

Standing Stabilization Routine

Standing Stabilization Routine

Do this 4-minute routine with me. Keep your hips square. Hold onto something if necessary. Squeeze the glute in the stance leg.

Seated Hip Flexion Routine

Seated Hip Flexion Routine

Do this 5-minute routine with me. Keep your hips square. Squeeze the glute in the leg that stays on the floor. Plant both of your sits bones equally into the floor.