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Coaching The Seated Good Morning This is a very technical movement that forces you to engage your groin & glutes while arching the low back to regain hip access and spinal extension.

Justin Mucci

21,644 subscribers

93,627 просмотров • 5 месяцев назад •via X (Twitter)

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Coaching The Seated Good Morning This movement helps unlock your groin, glutes, & strengthen your low back.

Coaching The Seated Good Morning This movement helps unlock your groin, glutes, & strengthen your low back.

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The Dumbbell Curtsy Lunge A fantastic movement for developing the legs as well as your sense of balance. Most people only train in the sagittal plane: forward and back. Squats, lunges, deadlifts. This can lead to issues or compensation movement patterns. But real-world athleticism and movement demands more! Your glutes and hips are designed to handle lateral and rotational shear forces, which is the kind you experience cutting, pivoting, or changing direction at speed. If you never train these planes, you're leaving stability and muscle on the table. The curtsy lunge introduces frontal plane loading and hip adductor recruitment that standard lunges miss. This builds the lateral hip stabilizers like the glute medius, TFL and adductors that protect your knees and unlock more powerful movement. Add this to your leg day for complete lower body development and bulletproof hips. Wearing full Sol Dept. 100% cotton.

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This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

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