Loading video...

Video Failed to Load

There was a problem loading this video. This could be due to a temporary network issue or the video might be unavailable.

Long Term Solution For Low Back Flare Ups 4 Areas To Train: - Elephant Walk (backside) - ATG Split Squat (frontside) - Pigeon Push Up (outer) - Groin Stretch (inner)

Justin Mucci

36,227 subscribers

27,191 views • 9 months ago •via X (Twitter)

Anya Rossi• Live Now

Private livecam show

0 Comments

No comments available

Comments from the original post will appear here

Related Videos

How To Regain Athlete Hip Mobility With 4 Movements - ATG Split Squat - Elephant Walk - Pancake - Pigeon Push Up All 4 of these work on strengthening & lengthening each of the 4 areas surrounding the hips for better mobility & stability.

How To Regain Athlete Hip Mobility With 4 Movements - ATG Split Squat - Elephant Walk - Pancake - Pigeon Push Up All 4 of these work on strengthening & lengthening each of the 4 areas surrounding the hips for better mobility & stability.

Justin Mucci

105,313 views • 7 months ago

Worst Hips On My Team To Mobile & Strong Here’s How To Address 4 Areas Of The Hip: - ATG Split Squat - Jefferson Curl - Wall Groin Stretch - Pigeon Push Up All of these movements scale to the level you can work them pain free.

Worst Hips On My Team To Mobile & Strong Here’s How To Address 4 Areas Of The Hip: - ATG Split Squat - Jefferson Curl - Wall Groin Stretch - Pigeon Push Up All of these movements scale to the level you can work them pain free.

Justin Mucci

37,154 views • 10 months ago

Most Important Lower Body Movement For Anyone The ATG Split Squat The ATG Split Squat is the foundation for all knee health, hip issues, chronic low back pain, groin tweaks, and even Achilles issues.

Most Important Lower Body Movement For Anyone The ATG Split Squat The ATG Split Squat is the foundation for all knee health, hip issues, chronic low back pain, groin tweaks, and even Achilles issues.

Justin Mucci

47,608 views • 1 year ago

From Fragile To Bulletproof Hips My whole football team referred to me as the “fragile hips” guy because I was constantly dealing with tightness, pain, and weaknesses that never allowed me to play at my highest level. I was able to fully overcome that by progressively working these 4 areas of the hip with the exercises listed below… Anterior(frontside) - ATG Split Squat Posterior(backside) - Elephant Walk - Jefferson Curl - Pike Pulse - Full-Stretched RDL Outer Hip - Pigeon Push Up - QL Extension Inner Hip - Seated GM - Cossack Squat Once you realize that each area of the hip can be addressed to truly build balance there, you can start building a foundation of mobility to improve your hips FAST.

From Fragile To Bulletproof Hips My whole football team referred to me as the “fragile hips” guy because I was constantly dealing with tightness, pain, and weaknesses that never allowed me to play at my highest level. I was able to fully overcome that by progressively working these 4 areas of the hip with the exercises listed below… Anterior(frontside) - ATG Split Squat Posterior(backside) - Elephant Walk - Jefferson Curl - Pike Pulse - Full-Stretched RDL Outer Hip - Pigeon Push Up - QL Extension Inner Hip - Seated GM - Cossack Squat Once you realize that each area of the hip can be addressed to truly build balance there, you can start building a foundation of mobility to improve your hips FAST.

Justin Mucci

17,816 views • 3 months ago

How To Solve Sciatica With Simple Steps: Outer: Pigeon Lock Outs 2 x 5 each Pigeon Stretch 2 x 30sec each Front: Hip Flexor Raise 2 x 10 reps each leg (hold for 2sec at top) Back: Back Extension ISO Hold 2 x 30sec-1min After: ATG Split Squat Hold 2 x 30sec each (bottom position) Seated GM 2 x 10 reps (pause at bottom for 2sec)

How To Solve Sciatica With Simple Steps: Outer: Pigeon Lock Outs 2 x 5 each Pigeon Stretch 2 x 30sec each Front: Hip Flexor Raise 2 x 10 reps each leg (hold for 2sec at top) Back: Back Extension ISO Hold 2 x 30sec-1min After: ATG Split Squat Hold 2 x 30sec each (bottom position) Seated GM 2 x 10 reps (pause at bottom for 2sec)

Justin Mucci

27,504 views • 7 months ago

4 Ways To Train Hip Flexors - Garhammer Raise - L-Sit - SL Hip Flexor Raise - ATG Split Squat The hip flexors are the direct muscles used to pick up legs and you want them to be strong & flexible for maximizing athletic potential.

4 Ways To Train Hip Flexors - Garhammer Raise - L-Sit - SL Hip Flexor Raise - ATG Split Squat The hip flexors are the direct muscles used to pick up legs and you want them to be strong & flexible for maximizing athletic potential.

Justin Mucci

29,299 views • 6 months ago

5 Exercises for Tight Hips 1. 90/90 Hip Switch 2. Rollover V-Sit with Reach 3. Mountain Climber 4. Groiner 5. Cossack Squat Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!

5 Exercises for Tight Hips 1. 90/90 Hip Switch 2. Rollover V-Sit with Reach 3. Mountain Climber 4. Groiner 5. Cossack Squat Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!

Alex Simone

118,477 views • 11 months ago

How You Can Fix Tight & Weak Glutes With Just 3 Movements Most people sit too much = tight front side, weak glutes, cranky low back. The fix? Open the front to unlock the back. 1. Couch Stretch - Release those hip flexors 2. ATG Split Squat - Lengthen + strengthen glutes 3. Seated Good Morning - Build that posterior chain

How You Can Fix Tight & Weak Glutes With Just 3 Movements Most people sit too much = tight front side, weak glutes, cranky low back. The fix? Open the front to unlock the back. 1. Couch Stretch - Release those hip flexors 2. ATG Split Squat - Lengthen + strengthen glutes 3. Seated Good Morning - Build that posterior chain

Justin Mucci

27,184 views • 1 year ago

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

73,361 views • 4 months ago

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

65,861 views • 1 month ago

Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Muscle Surge

142,865 views • 2 years ago

Away for the holiday weekend w/ no gym but still trying to get better? Don’t just “go for a run,” do these instead 1. Towel split squat iso 2. Find a truck. Sprinter iso/RDL pull iso 3. Partner Pallof max iso pull 4. Find a hill & sprint 5. Manual hammy curls 6. Towel iso push-up 7. Plyo push-up

Away for the holiday weekend w/ no gym but still trying to get better? Don’t just “go for a run,” do these instead 1. Towel split squat iso 2. Find a truck. Sprinter iso/RDL pull iso 3. Partner Pallof max iso pull 4. Find a hill & sprint 5. Manual hammy curls 6. Towel iso push-up 7. Plyo push-up

Gerry DeFilippo

118,609 views • 3 years ago

Solved My Hips & Knees Came With It👇 As I went on my journey addressing my chronically tight hips/low back I ended completely solving the lingering issues & weaknesses I had with my knees. Here’s 2 examples: Pike Pulse: used it to open up my hamstrings but it also addressed the tightness in ligaments I had behind the knee ATG Split Squat: used it to open up my tight hips flexors but it also built my VMO muscles & connective tissue for knee stability So what I like to say to clients that I work with is that you can use your hips as a foundation for addressing other areas of the body.

Solved My Hips & Knees Came With It👇 As I went on my journey addressing my chronically tight hips/low back I ended completely solving the lingering issues & weaknesses I had with my knees. Here’s 2 examples: Pike Pulse: used it to open up my hamstrings but it also addressed the tightness in ligaments I had behind the knee ATG Split Squat: used it to open up my tight hips flexors but it also built my VMO muscles & connective tissue for knee stability So what I like to say to clients that I work with is that you can use your hips as a foundation for addressing other areas of the body.

Justin Mucci

19,898 views • 3 months ago

🐧: Last night, I woke up at 2:30 AM. 🐧: And then I couldn't sleep. Wait, I could go back to sleep. And then I woke up again around 5:00 AM. 🐧: So I didn't know what to do, so I woke up and looked for things to watch, scrolled through IG, did some push-ups and sit-ups, until I could fall back asleep. 🐻: Is this the first place where you've been working out? 🐧: It's the second place, just like in Brazil. I woke up and couldn't sleep, so I was like, "Okay, I'll wake up and do some push-ups and sit-ups." Then I still couldn't sleep, so I went out for a walk. ———— #JossGawin #จอสกวิน

🐧: Last night, I woke up at 2:30 AM. 🐧: And then I couldn't sleep. Wait, I could go back to sleep. And then I woke up again around 5:00 AM. 🐧: So I didn't know what to do, so I woke up and looked for things to watch, scrolled through IG, did some push-ups and sit-ups, until I could fall back asleep. 🐻: Is this the first place where you've been working out? 🐧: It's the second place, just like in Brazil. I woke up and couldn't sleep, so I was like, "Okay, I'll wake up and do some push-ups and sit-ups." Then I still couldn't sleep, so I went out for a walk. ———— #JossGawin #จอสกวิน

ลอรี (That Damn Guitar)

24,427 views • 8 months ago

Great stretch for people who sit at desks. It's called the Child's Pose Lat Stretch. This stretches the low back, hips, and lats which all become tight after long hours of sitting. How to do it: Start by sitting on your knees with your knees slightly apart so your stomach can fit in. Lean forward and stretch your arms in front of you. Walk your hands to one side to feel the stretch in the lats. Hold for a few seconds then do the other side. Do this for 4-6 reps on each side. Your body will thank you for it.

Great stretch for people who sit at desks. It's called the Child's Pose Lat Stretch. This stretches the low back, hips, and lats which all become tight after long hours of sitting. How to do it: Start by sitting on your knees with your knees slightly apart so your stomach can fit in. Lean forward and stretch your arms in front of you. Walk your hands to one side to feel the stretch in the lats. Hold for a few seconds then do the other side. Do this for 4-6 reps on each side. Your body will thank you for it.

Dan Go

146,846 views • 2 years ago

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,419 views • 3 years ago