CORE TRAINING - Some core pairings we have used... this past week stressing different angles with different speeds, getting long, avoiding rotation and applying it. - Kettlebell Saw with Leg Lift - Dumbbell Dig and Chop - Banded Hip Flexion with Push Up - Heavy Goblet Carriesshow more

CORE STRENGTH - Core and Capacity day to bridge... our current training split in the middle of the week. Emphasis on rotation, anti-rotation and moving the spine with load. Dumbbell Dig and Chop Kettlebell Plank Saw Half Kneeling Lateral Tilts Drop Step Cable Rotationsshow more

CORE TRAINING - Some recent movements we have done... the past two weeks with emphasis on flexion, extension and anti-rotation. - Kettlebell Saws - Medicine Ball Partner Passes - Medicine Ball V-Ups - Medicine Ball Hollow Rocksshow more

HAMSTRINGS AND HIPS - A series of movements we... used this week to touch on this area from an athletic perspective. - Single Leg Hinge Kettlebell Swings - Single Leg Hinge Rows - Banded Hamstrings - Knee Flexion Tensionshow more

CORE TRAINING with emphasis on lateral flexion/extension loading at... length and holding isometrically. Low back issues are rampant with the populations I train so building some durability. Half Kneeling Lateral Bend Hip Drops from a Bench Lateral Bridge with Row Suitcase Carriesshow more

Mobility Training is Strength Training - Find ways to... provide a progressive stimulus to your mobility training. Here are four options for loading the hips in different shapes and patterns. Loaded Hip Airplanes Single Hinge to Hip Flexion Lateral Sled Push Hip Flexor Liftshow more

SHOULDER PREP - Upper body pressing today so starting... with the spine loading rotation working out to the shoulder with different loading strategies. -Split Stance Banded T-Spine Rotations -Face pulls with External Rotation -Supported Ts, Ws, Ys -Bottoms up Kettlebell Pressshow more

Strong hip flexors keep your knee drive holding up... when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.show more

HIP AND LOWER BACK emphasis on our middle of... the week mobility session. Goal is loading rotation and getting some length while still imprinting those patterns with strength. Incline Bench Pigeon Rotations QL Hip Drops Half Kneeling Lateral Tilts Suitcase Carriesshow more

Train lower abdominals, core and hip flexors with these exercises

Train your lower abdominal muscles, core, and hip flexors... with these exercises!show more

SHOULDER PREP - Three movements I have been loving... for shoulder prep before upper body pressing involving rotation and muscles around the scap. -Banded Facepulls with External Rotation -“W” Raise to “Y” Extend and Lower -Rotating Pike to Push Upshow more

HIP MOBILITY - Isolated mobility training to improve and... restore a range of motion is great but also important to zoom out and look at the involvement with surrounding tissues. Upper Body Banded Posterior Bridge Posterior Bridge Leg Whips Posterior Bridge with Lateral Leg Whipsshow more

"WE DID IT!" So many deep runs with this... core... Jayson Tatum and the Boston Celtics have broken through! 🏆show more

Train your lower abs, core, and hip flexors with... these exercises to build strength and definition.show more

HIP MOBILITY - A couple set ups we used... this week from a seated position exploring internal and external rotation of the hips. - Seated Rotational Dip and Pry - Seated Hip Swivels - Heel Clicks Start with 8 reps of each for 2 sets 2 times a weekshow more

Offline test insights: Dante's and Vergil's taunt button are... their core passive icon. And Vergil's mirage blade CUB can be used in different conditions, like tap or hold, you can use it even with zero charge.show more

Most runners have underdeveloped internal rotation. That's why stretching... your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.show more

Are your hips TIGHT or WEAK? Challenge that area... at length with these four unique set ups to STRENGTHEN your HIPS. - Hip Flexor Fall Backs - Supine Hip Flexion with elevated hips - Standing Kettlebell Raises - Deadbugsshow more

HIP MOBILITY - Four we touched on prior to... a field session focusing on tension in the groin and loading rotation of the hips - Dynamic Groin Drifts, 6 different angles each side - Figure 4 Contours, 8 reps - Hip Airplanes, 8 reps - Kneeling Hip Circles, 5 reps 2 sets 1-2 a weekshow more

Train your entire upperbody with different push-up variations