Four ground based movements to open up your hips... challenging rotation and using tension to explore deeper ranges of motion.show more

Four movements exploring rotation and tension focusing on the... hips and groin. Add these in a couple times a week as a warm up or when you can find some time during the day and for more help check out my Bulletproof your Hips Mobility Program.show more

SHOULDER MOBILITY - Stability and mobility of the shoulder... joint integrating the hips, core, spine and scaps with rotation and anti-rotation before some power movements. - Rotating Pike to Reach - Rolling Shoulder Arm Bar - Crawl to Overhead ISO Hold - Facepull to ER and Pressshow more

MOTION IS LOTION - One of my go to... hip mobility series for exploring rotation and tension. Aim for 8 reps of each for 2 sets for your next warm up! Heal Clicks Figure 4 Contours Dynamic Groin Drift Glute Mobilizationsshow more

MOTION IS LOTION - One of my go to... hip mobility series for exploring rotation and tension. Aim for 8 reps of each for 2 sets for your next warm up! Heal Clicks Figure 4 Contours Dynamic Groin Drift Glute Mobilizationsshow more

SHOULDER HEALTH - Close chain movements are my go... to strategy for building resiliency in that area. Here a couple movements involving the hips and spine focusing on rotation. - Crawl to Crab with Hip Extension - Rotating Pike with Push up - Breakdancers - Shoulder Airplanesshow more

HIP MOBILITY ROUTINE - Four moves we used exploring... rotation of the hips and tension in the groin and hamstrings. - Heel clicks - Figure 4 Contours - Dynamic Groin Drifts - Shin Box Rotation We touched each movement for 6-8 reps for 2 sets.show more

T-SPINE MOBILITY - Dealing with tension in your back... or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openersshow more

MOTION IS LOTION - Some morning movement exploring tension... and rotation in the hips and the spine. - Seated Hip Pry - Single Leg Hinge to Hip Flexor Reach - T-Spine Rotations - Hamstring to Hip Flexor Run through each for 6-8 reps for 2 sets and see how you feel. Keep Exploringshow more

These two movements fix more than people realize. If... you struggle with either one, you’ve found exactly what your body needs. The pump stretch restores forgotten ranges—from shoulders and spine to hips and hamstrings—reconnecting the entire chain. The Cossack squat does the same laterally: deep hips, inner thighs, ankles, knees, balance. Movement is medicine.show 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

This is one of my absolute favourite mobility movements... to help release the entire lateral line (including the QL and glutes), which in turn helps unlock the hips and release tension in the lower back. Even better, you can do it from the comfort of your own living room!show more

It's not that you don't want to rotate the... hips. There is rotation, but you have to be able to quickly decelerate that rotation and then transfer the momentum to your core for rotation. You want to stabilize the hips so your core can swing and make full use of concentration and ecentric strength. But the core can't be tense until the moment you strike. Otherwise, energy is lost. Or, to put it in physics terms, you want to maximize impulse by decreasing the time the force is applied to stop the momentum of your rotation. In my hiatus, I had figured that part out. That punching is effectively the same motion and muscle recruitment pattern as a golf swing, baseball swing, quarterback pass, or even bowling. What had always troubled me was understanding how to synchronize my feet with these movements. That's where Tom Yankello Boxing and his brilliant training comes into play. My development had always been limited by not understanding the mechanics of a rotational movement across the traverse plane of motion. Once I got that, I figured it out, I could way more easily absorb and understand boxing. I can actually learn how to fight.show more

The Gorilla Row Great way to utilize some t-spine... rotation in a single arm row variation that you can load up. Cues: Opposite hand stays glued to KB on the ground. Let the chest and shoulder open up on the active side. Pull KB to ribcage.show more

We recorded a video of how to do face... pulls- a great exercise for shoulder stability, setting your default posture right and it will make your other movements stronger and fuller range of motion. Links also to arms and forearms training below. Jeff Cavaliere of AthleanXshow more

We noticed a lot of instability during single-leg movements... and rotation, so we included supported hip airplanes to improve glute activation, balance, and hip control.show more

✨ Introducing Magic UI 🪄 A UI library of... animated components to build beautiful landing pages. Built using React, Tailwind CSS and Framer motion. 100% Free and Open Source.show more

Never challenge when your opponent is making a ground... play. If you’re forcing for your teammate and the opponent is dribbling or making a ground play, your goal should be to make them give the ball away for free. The best way to do this is by fake challenging or drive challenging. Example:show more

🏋️ Tifereth’s Physical Rope: Ground 🏋️ One of tifereth... ‘s favorite ways of tying involves a very physical, hands-on approach on the ground. ➡️ 📚 In this series, explore techniques that go beyond perfect knots and frictions (or even using them at all). Instead, learn how to harness your rope and body to press, pull, and stretch with purpose—pushing your tying partner to their happy limits. 🔗 Click the link above to watch the full course!show more