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Open hips = better movement, stronger lines, fewer limits. Do these drills before skills that demand mobility, or after training to decompress. Breakdancing, acrobatics, yoga—doesn’t matter. If your hips are tight, your moves will suffer. These hip openers directly support handstands, splits, airflares, flares, windmills. Stay upright, control the... show more

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144,905 görüntüleme • 6 ay önce •via X (Twitter)

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One of the most underrated exercises on the planet that no one wants to do are Cossack Squats. They open up tight hips, knees, and ankles while training your adductors in one move. If you can't do this, start by holding hold onto a doorframe, go shallow, elevate your heel or hip as needed, and sink a bit deeper each week.

One of the most underrated exercises on the planet that no one wants to do are Cossack Squats. They open up tight hips, knees, and ankles while training your adductors in one move. If you can't do this, start by holding hold onto a doorframe, go shallow, elevate your heel or hip as needed, and sink a bit deeper each week.

Dan Go

223,138 görüntüleme • 6 ay önce

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.

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.

⚡️🌞 Sol Brah 🌞🐬

23,599 görüntüleme • 5 ay önce

#PuntFactory Teach Tape 📝 I have said for YEARS - “Shoulders forward, arm relaxed.” Why do I say that? Putting your shoulders forward moves your hips back - think of EVERY movement you do in the weight room to become stronger… cleans, squats, box-jumps, deadlifts etc. THEY. ALL. MIMIC. THIS. MOTION. You are spending that much time under the bar to do what… stand tall & NOT translate onto the field? Shoulders forward = hips back = POWER Shoulders tall = hips underneath or in front of you = LESS HIP EXTENSION AND LESS POWER — Arm relaxed = leverage By keeping your drop arm relaxed you keep the ballin your wheelhouse - think of it as throwing yourself a fastball down the middle. Pushing the ball out to your foot & having your drop arm extended = having to shoot your hips forward at contact & LOSING LEVERAGE! — SHOULDERS FORWARD, ARM RELAXED Keep it up fellas 🤙🏼 PS - if you want to improve, hit me up for virtual film sessions or get down to Nashville to train with the best 👈🏼

#PuntFactory Teach Tape 📝 I have said for YEARS - “Shoulders forward, arm relaxed.” Why do I say that? Putting your shoulders forward moves your hips back - think of EVERY movement you do in the weight room to become stronger… cleans, squats, box-jumps, deadlifts etc. THEY. ALL. MIMIC. THIS. MOTION. You are spending that much time under the bar to do what… stand tall & NOT translate onto the field? Shoulders forward = hips back = POWER Shoulders tall = hips underneath or in front of you = LESS HIP EXTENSION AND LESS POWER — Arm relaxed = leverage By keeping your drop arm relaxed you keep the ballin your wheelhouse - think of it as throwing yourself a fastball down the middle. Pushing the ball out to your foot & having your drop arm extended = having to shoot your hips forward at contact & LOSING LEVERAGE! — SHOULDERS FORWARD, ARM RELAXED Keep it up fellas 🤙🏼 PS - if you want to improve, hit me up for virtual film sessions or get down to Nashville to train with the best 👈🏼

Aaron Perez

15,156 görüntüleme • 2 yıl önce

3 Zoom Offense Drills (Drive-Kick Swing!) -Improve Unselfishness and Ball Movement Off Dribble Penetration "REPLY" below if you'd like a FREE PDF of Zoom Offense Breakdown Drills! Here is the video of the 3 zoom drills from Coach Nate Steege. 0:00 - 4v0 Drive-Kick-Swing Drill 3:02 - 4v3 Drive-Kick-Swing Drill 4:58 - 4v4 Drive-Kick-Swing Drill These three drill progressions are a great simulation to teach quick ball movement, how to score from advantages,and split second decision making... while incorporating the push/pull concept for spacing off dribble penetration! This will result in your team turning small advantages into big advantages and scoring more points. These Drive-Kick-Swing Drills from Nate Steege's Conceptual Zoom Offense teach your players... -Unselfishness by developing your team's passing skills and driving ability. -Continuous ball movement by finding your open teammate. -How to skillfully break down a defense after attacking the paint.

3 Zoom Offense Drills (Drive-Kick Swing!) -Improve Unselfishness and Ball Movement Off Dribble Penetration "REPLY" below if you'd like a FREE PDF of Zoom Offense Breakdown Drills! Here is the video of the 3 zoom drills from Coach Nate Steege. 0:00 - 4v0 Drive-Kick-Swing Drill 3:02 - 4v3 Drive-Kick-Swing Drill 4:58 - 4v4 Drive-Kick-Swing Drill These three drill progressions are a great simulation to teach quick ball movement, how to score from advantages,and split second decision making... while incorporating the push/pull concept for spacing off dribble penetration! This will result in your team turning small advantages into big advantages and scoring more points. These Drive-Kick-Swing Drills from Nate Steege's Conceptual Zoom Offense teach your players... -Unselfishness by developing your team's passing skills and driving ability. -Continuous ball movement by finding your open teammate. -How to skillfully break down a defense after attacking the paint.

Joe Haefner | Breakthrough Basketball

62,170 görüntüleme • 2 yıl önce

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

966,775 görüntüleme • 2 yıl önce

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

Dr Neha Chawla || FreeGym

39,271 görüntüleme • 5 gün önce

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Alex Bernier

158,461 görüntüleme • 2 yıl önce

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Dan Go

62,807 görüntüleme • 1 ay önce

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Dr. Rhonda Patrick

86,231 görüntüleme • 2 ay önce

Throwing drill to work on hip + shoulder separation which increases velocity. 1. Start palms down, elbows up. 2. Ball then goes straight up while hips turn and glove slightly tucks, feeling separation of upper half and lower half. Think, hips are pointing forward towards your target while shoulders stay square (rubber band effect) . 3. Front side doesn’t fly open when turning. Keep the glove tucked. 4. 2 dry reps before throwing on the 3rd rep. For those of you who don’t sequence correctly or shot put the ball, try this one out.

Throwing drill to work on hip + shoulder separation which increases velocity. 1. Start palms down, elbows up. 2. Ball then goes straight up while hips turn and glove slightly tucks, feeling separation of upper half and lower half. Think, hips are pointing forward towards your target while shoulders stay square (rubber band effect) . 3. Front side doesn’t fly open when turning. Keep the glove tucked. 4. 2 dry reps before throwing on the 3rd rep. For those of you who don’t sequence correctly or shot put the ball, try this one out.

Megan Rembielak

21,400 görüntüleme • 21 gün önce

A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

A root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

Coach Paul

36,131 görüntüleme • 1 yıl önce

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Kristie Leong M.D.

15,800 görüntüleme • 13 gün önce

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Coach Paul

99,801 görüntüleme • 7 ay önce

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Mobility work isn’t about becoming a yoga guy. It’s about still being able to move heavy weight at 50 without your body filing for bankruptcy. Most gym injuries are strains and tears. Muscles stretching past what they can handle because there’s no strength in those deeper ranges. One awkward rep and suddenly you’re explaining to your wife why you need help putting on socks. Mobility fixes that. You build control where most guys are brittle. Your big lifts improve because you can actually access full range. Recent studies even show stretching itself builds muscle. And that chronic tension you’re carrying in your hips and shoulders isn’t just physical. Clear that up and your head feels better too. Stress likes to hide in tight muscles. The key: treat it like strength work. Cut the junk volume. Focus for a minute or two per movement. Actually progress the range and load over time. Intentional, not going through the motions while scrolling your phone. Here I’m hitting cossack squats for my hips. Cheap insurance.

Coach Paul

25,197 görüntüleme • 3 ay önce

Zoom Offense Drills (Drive-Kick Swing!) Improve Unselfishness and Ball Movement Off Dribble Penetration "Reply" below if you'd like more Zoom Offense Breakdown Drills! Check out this Zoom drill from Coach Nate Steege.Coach Steege The Drive Kick Swing drill progressions are a great simulation to teach quick ball movement, how to score from advantages, and split second decision making... while incorporating the push/pull concept for spacing off dribble penetration! This will result in your team turning small advantages into big advantages and scoring more points. This Drive-Kick-Swing Drill from Nate Steege's Conceptual Zoom Offense teach your players... -Unselfishness by developing your team's passing skills and driving ability. -Continuous ball movement by finding your open teammate. -How to skillfully break down a defense after attacking the paint.

Zoom Offense Drills (Drive-Kick Swing!) Improve Unselfishness and Ball Movement Off Dribble Penetration "Reply" below if you'd like more Zoom Offense Breakdown Drills! Check out this Zoom drill from Coach Nate Steege.Coach Steege The Drive Kick Swing drill progressions are a great simulation to teach quick ball movement, how to score from advantages, and split second decision making... while incorporating the push/pull concept for spacing off dribble penetration! This will result in your team turning small advantages into big advantages and scoring more points. This Drive-Kick-Swing Drill from Nate Steege's Conceptual Zoom Offense teach your players... -Unselfishness by developing your team's passing skills and driving ability. -Continuous ball movement by finding your open teammate. -How to skillfully break down a defense after attacking the paint.

Joe Haefner | Breakthrough Basketball

39,827 görüntüleme • 1 yıl önce

My apologies for the language, but people need to understand what’s happening to our wildlife in Jamaica. Protected species are being trapped openly, proudly, and without any fear or respect for the law. Look how these birds are crammed into this cage. If this doesn’t make you angry, I don’t know what will. Please report these activities to NEPA and the JCF immediately. I am calling on the Government to properly support these agencies with the staffing and resources they need to tackle these problems that existed long before the hurricane and continue now. Share your observations and questions to RoostersWorldja.

My apologies for the language, but people need to understand what’s happening to our wildlife in Jamaica. Protected species are being trapped openly, proudly, and without any fear or respect for the law. Look how these birds are crammed into this cage. If this doesn’t make you angry, I don’t know what will. Please report these activities to NEPA and the JCF immediately. I am calling on the Government to properly support these agencies with the staffing and resources they need to tackle these problems that existed long before the hurricane and continue now. Share your observations and questions to RoostersWorldja.

RoostersWorldja

43,992 görüntüleme • 8 ay önce

I struggled with my handstand for years. I was convinced that if I tried it hard enough it would click someday. But the day never came. Until I discovered the power of the indirect approach. Thanks to that, I had my first 10-second free-standing handstand in 6 months of training. What did I do? Not training the free handstand. I did a lot of mobility work to open my shoulders and my hips. I spent a massive amount of time doing Body Line Drills to get proper structure. Then I implemented it all in my handstands with wall support. And only from there I slowly transitioned into the free-standing handstand. Doing the thing without directly doing the thing is by now my favorite approach.

I struggled with my handstand for years. I was convinced that if I tried it hard enough it would click someday. But the day never came. Until I discovered the power of the indirect approach. Thanks to that, I had my first 10-second free-standing handstand in 6 months of training. What did I do? Not training the free handstand. I did a lot of mobility work to open my shoulders and my hips. I spent a massive amount of time doing Body Line Drills to get proper structure. Then I implemented it all in my handstands with wall support. And only from there I slowly transitioned into the free-standing handstand. Doing the thing without directly doing the thing is by now my favorite approach.

Jakob | Move or Die

25,722 görüntüleme • 2 yıl önce

Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.

Sitting on the ground more is one of the simplest things you can do for long-term mobility. It sounds almost too basic, but getting down to the floor and back up is a real marker of independence. If you lose that ability, a lot of everyday function starts to go with it. Sit with your legs straight out. Sit cross-legged. Kneel. Shift around. These positions gently restore hip rotation, ankle mobility, and the ability to move your body in and out of different shapes. This kind of low-level, daily movement practice helps maintain better joint mechanics, and according to Kelly Starrett, it might be one reason why "floor cultures" such as those in Asia often preserve mobility longer and have fewer problems related to stiffness and loss of function. From the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

152,982 görüntüleme • 2 ay önce

If you want stronger knees, do this exercise. The other day I was pushing myself a bit too hard in the gym and found my knees aching afterward. So I started doing Tibialis raises and after a few days, the pain magically went away. Tibialis raises strengthen the muscle that runs up the front of your shin, which is responsible for deceleration. When it's strong it protects you by reducing the amount of force going through your knee joints. All you need to do is lean back against a wall and start lifting your toes off the ground. The closer your feet are to the wall the easier it is. The farther away the harder it becomes. Aim for 15-20 reps and follow the video for instructions. If you have bad knees or want stronger ones give this exercise a shot. Your knees will thank you. Ps. Big shoutout to @kneesovertoesg for teaching me these. If you want to strong knees regardless of age go follow him.

If you want stronger knees, do this exercise. The other day I was pushing myself a bit too hard in the gym and found my knees aching afterward. So I started doing Tibialis raises and after a few days, the pain magically went away. Tibialis raises strengthen the muscle that runs up the front of your shin, which is responsible for deceleration. When it's strong it protects you by reducing the amount of force going through your knee joints. All you need to do is lean back against a wall and start lifting your toes off the ground. The closer your feet are to the wall the easier it is. The farther away the harder it becomes. Aim for 15-20 reps and follow the video for instructions. If you have bad knees or want stronger ones give this exercise a shot. Your knees will thank you. Ps. Big shoutout to @kneesovertoesg for teaching me these. If you want to strong knees regardless of age go follow him.

Dan Go

791,429 görüntüleme • 2 yıl önce

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 görüntüleme • 1 yıl önce