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Hip airplanes might be the single best exercise for runners. This exercise focuses on so much at once. → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion If you're only doing one exercise outside of running, make it this one.

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Tim Roozendaal

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28,437 Aufrufe • vor 5 Monaten •via X (Twitter)

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Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.
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Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Tim Roozendaal

75,573 Aufrufe • vor 3 Monaten

Most people jump straight into this. Single-leg pogos may look easy, but they’re not. If your ankle, knee, or hip isn’t stable enough yet, this exercise will expose it the hard way.
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Most people jump straight into this. Single-leg pogos may look easy, but they’re not. If your ankle, knee, or hip isn’t stable enough yet, this exercise will expose it the hard way.

Up Workout

34,460 Aufrufe • vor 13 Tagen

4 exercises I’ll never stop doing as someone who has been managing low back pain for the past 4 years. These exercises are based largely around hip mobility, low back mobility, single leg strength, and core stability - all incorporating movement in different planes of motion.
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4 exercises I’ll never stop doing as someone who has been managing low back pain for the past 4 years. These exercises are based largely around hip mobility, low back mobility, single leg strength, and core stability - all incorporating movement in different planes of motion.

Prehab®️

26,100 Aufrufe • vor 1 Jahr

2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.
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2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.

JT Performance

22,727 Aufrufe • vor 5 Monaten

HIP MOBILITY - A BIG MISS with hip mobility and strengthening the hips is doing so with the most tension being while we are in hip flexion. Make sure to load those hip flexors in a lengthened position. Think of it as stretching under load. Strength at Length is key with mobility!
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HIP MOBILITY - A BIG MISS with hip mobility and strengthening the hips is doing so with the most tension being while we are in hip flexion. Make sure to load those hip flexors in a lengthened position. Think of it as stretching under load. Strength at Length is key with mobility!

Vernon Griffith, CSCS*D

28,010 Aufrufe • vor 8 Monaten

One of the best exercises for building strong glutes is the hip thrust. It works your glute muscles the hardest when your hips are pushed all the way up, maximizing glute activation. It should be a staple exercise for everyone who wants to build strong glutes.
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One of the best exercises for building strong glutes is the hip thrust. It works your glute muscles the hardest when your hips are pushed all the way up, maximizing glute activation. It should be a staple exercise for everyone who wants to build strong glutes.

Dan Go

184,198 Aufrufe • vor 4 Monaten

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.
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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.

Tim Roozendaal

17,546 Aufrufe • vor 2 Monaten

If I could only do ONE exercise for the rest of my life…. THIS would be it! It’s basically the Premium version of a Deadlift ALL the pros with NONE of the cons NEVER SKIP IT, people!!!
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If I could only do ONE exercise for the rest of my life…. THIS would be it! It’s basically the Premium version of a Deadlift ALL the pros with NONE of the cons NEVER SKIP IT, people!!!

Dean Turner

159,419 Aufrufe • vor 2 Monaten

If you’re doing 45° Extensions which is one of the BEST Hams/Glutes/Lower Back exercises on the planet… WATCH THIS! Video 1 = Easier Video 2 = Harder By holding the weight at the head, you will increase the distance from the hip joint making it more challenging w/ less load
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If you’re doing 45° Extensions which is one of the BEST Hams/Glutes/Lower Back exercises on the planet… WATCH THIS! Video 1 = Easier Video 2 = Harder By holding the weight at the head, you will increase the distance from the hip joint making it more challenging w/ less load

Dean Turner

55,947 Aufrufe • vor 6 Monaten

The Best Glute Exercise 🔥 🍑 Workout at home with limited equipment? This is hard to beat for the glutes…and you want those to be strong! You can use a sofa, foot stool, etc. Focus on using your butt cheek to extend your hip, rather than extending your back. 10 each side
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The Best Glute Exercise 🔥 🍑 Workout at home with limited equipment? This is hard to beat for the glutes…and you want those to be strong! You can use a sofa, foot stool, etc. Focus on using your butt cheek to extend your hip, rather than extending your back. 10 each side

Fit For Golf - Mike Carroll

38,553 Aufrufe • vor 6 Monaten

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.
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There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

Sama Hoole

27,193 Aufrufe • vor 1 Monat

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.
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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.

Tim Roozendaal

19,915 Aufrufe • vor 3 Monaten

The Anti-Aging Exercise No One Over 40 Is Doing Most people over 40 train strength to maintain their physical youth, but almost no one trains for power. As we age, we lose power 3x faster than strength. There is one exercise that rebuilds it, but most adults over 40 stopped doing it decades ago. In tomorrow's newsletter, I break down what this exercise is and reveal a simple five-minute protocol to get it back at any age. Click below to join 545,000+ high performers and get it first 👇
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The Anti-Aging Exercise No One Over 40 Is Doing Most people over 40 train strength to maintain their physical youth, but almost no one trains for power. As we age, we lose power 3x faster than strength. There is one exercise that rebuilds it, but most adults over 40 stopped doing it decades ago. In tomorrow's newsletter, I break down what this exercise is and reveal a simple five-minute protocol to get it back at any age. Click below to join 545,000+ high performers and get it first 👇

Dan Go

201,733 Aufrufe • vor 7 Tagen

One of my favorite exercises I’ve been doing recently is the reverse lunge with a med ball twist. Unlike a heavy reverse lunge, I’m focusing less on pure strength and more on coordination, rhythm, and movement quality. A simple way to think about it: Heavy reverse lunges are a strength exercise, whereas reverse lunges with a med ball twist are a movement exercise. It won’t replace heavy strength training, but it provides a lot of athletic benefit with much less fatigue and soreness. For runners, that’s a big advantage. It’s easy to recover from and much easier to incorporate into a high-frequency, high-volume running plan.
0:16

One of my favorite exercises I’ve been doing recently is the reverse lunge with a med ball twist. Unlike a heavy reverse lunge, I’m focusing less on pure strength and more on coordination, rhythm, and movement quality. A simple way to think about it: Heavy reverse lunges are a strength exercise, whereas reverse lunges with a med ball twist are a movement exercise. It won’t replace heavy strength training, but it provides a lot of athletic benefit with much less fatigue and soreness. For runners, that’s a big advantage. It’s easy to recover from and much easier to incorporate into a high-frequency, high-volume running plan.

David Abbott

39,793 Aufrufe • vor 2 Monaten

I’m begging you guys: Please STOP sleeping on this exercise Not for my sake…but for your own! One of the BEST Triceps builders known to man
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I’m begging you guys: Please STOP sleeping on this exercise Not for my sake…but for your own! One of the BEST Triceps builders known to man

Dean Turner

105,907 Aufrufe • vor 1 Monat

I’m begging you guys: Please STOP sleeping on this exercise Not for my sake…but for your own! One of the BEST Shoulder builders known to man
0:11

I’m begging you guys: Please STOP sleeping on this exercise Not for my sake…but for your own! One of the BEST Shoulder builders known to man

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37,733 Aufrufe • vor 26 Tagen

Frame 1- Wrong way to perform a lat pulldown❌ Frame 2- Correct way to perform a lat pulldown✅ Cues: •Drive elbows down to hip •No leaning or slight lean is permissible •Don’t compromise elbow direction for ROM Note- This only applies if the exercise is performed for the shoulder adduction function of the lats.
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Frame 1- Wrong way to perform a lat pulldown❌ Frame 2- Correct way to perform a lat pulldown✅ Cues: •Drive elbows down to hip •No leaning or slight lean is permissible •Don’t compromise elbow direction for ROM Note- This only applies if the exercise is performed for the shoulder adduction function of the lats.

iJosh🃏

43,510 Aufrufe • vor 1 Monat

If there’s one exercise I still see almost every single time I’m in the gym that we NEED to leave in 2025.… THIS IS IT Why do gym bros insist on using this silly movement when there are so many better options???
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If there’s one exercise I still see almost every single time I’m in the gym that we NEED to leave in 2025.… THIS IS IT Why do gym bros insist on using this silly movement when there are so many better options???

Dean Turner

606,842 Aufrufe • vor 8 Monaten

“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)
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“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)

Kevin Dahlstrom

677,159 Aufrufe • vor 1 Jahr