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The side-plank clamshell is GOLD. It can help rebuild stability & control most people miss when rehabbing knee, hip & back injuries. Hold it for 5-10 seconds before slowly lowering to the ground.

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123,123 просмотров • 3 месяцев назад •via X (Twitter)

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This is THE elite exercise for hip mobility: (Especially if you sit at a desk all day) It’s called 90/90 It’s my all time favorite mobility drill for internal and external rotation of the hip Sit on the ground with both legs at 90° (This alone may already be a good stretch for you) Then begin to lean forward to deepen the stretch Key here is actively pressing your front knee and ankle into the ground while simultaneously raising your back ankle off the ground Hold in that active stretch for a slow 5 seconds then release That is one rep Repeat 5-10 reps each side
0:23

This is THE elite exercise for hip mobility: (Especially if you sit at a desk all day) It’s called 90/90 It’s my all time favorite mobility drill for internal and external rotation of the hip Sit on the ground with both legs at 90° (This alone may already be a good stretch for you) Then begin to lean forward to deepen the stretch Key here is actively pressing your front knee and ankle into the ground while simultaneously raising your back ankle off the ground Hold in that active stretch for a slow 5 seconds then release That is one rep Repeat 5-10 reps each side

Mackenzie Smith

147,919 просмотров • 6 месяцев назад

The Tibialis Posterior is one of the most underrated muscles for fixing knee, ankle, and foot pain. Weakness here shows up in countless injuries - yet most rehab overlooks it. Let’s break down why it matters & how to train it 👇
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The Tibialis Posterior is one of the most underrated muscles for fixing knee, ankle, and foot pain. Weakness here shows up in countless injuries - yet most rehab overlooks it. Let’s break down why it matters & how to train it 👇

Conor Harris

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The S&P 500 is boring. That is why it works and why most people don’t want to hold it.
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The S&P 500 is boring. That is why it works and why most people don’t want to hold it.

Anthony Pompliano 🌪

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External Bow Wall Sit ISO Hold From the outer edge of the foot, to the knee, to the inner and outer hip, glutes, & low back, this movement can balance the body around the spine for a true structured posture.
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External Bow Wall Sit ISO Hold From the outer edge of the foot, to the knee, to the inner and outer hip, glutes, & low back, this movement can balance the body around the spine for a true structured posture.

Justin Mucci

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The most underrated core exercise is the side plank. They protect your spine, strengthen your core & improve balance. Level 1 is on your knees. Level 2 is legs off ground. Level 3 is one leg elevated. For a strong core, do these for 30-60 seconds on each side every day.
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The most underrated core exercise is the side plank. They protect your spine, strengthen your core & improve balance. Level 1 is on your knees. Level 2 is legs off ground. Level 3 is one leg elevated. For a strong core, do these for 30-60 seconds on each side every day.

Dan Go

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The UAE is responsible for arming the genocide of Sudanese people so it can steal & exploit their gold.
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The UAE is responsible for arming the genocide of Sudanese people so it can steal & exploit their gold.

Dr Shola Mos-Shogbamimu

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One of my favorite exercises to target: — chest engagement — triceps engagement — hip flexor recruitment — core strength & stability Focus on keeping your hips square to the ground at all times! Control control control.
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One of my favorite exercises to target: — chest engagement — triceps engagement — hip flexor recruitment — core strength & stability Focus on keeping your hips square to the ground at all times! Control control control.

Nick Walker

16,416 просмотров • 2 лет назад

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!
2:15

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 просмотров • 2 лет назад

“Feel Good Flow” This ground based flow that requires no equipment and can be used daily. It is prescribed to train mobility of the shoulders, back, and hips. Start with 1 set of 10 reps on each exercise. 1. Reach Through / Reach Up 2. Fire Hydrants 3. Bird-dogs 4. Heel Kicks 5. Child Pose 6. Kneeling Hop Rocks (Front) 7. Kneeling Hip Rocks (Side) 8. Roll to the V Stretch 9. Bent Knee Side to Side 10. Shin Box 11. Hip Bridge 12. Dead-bugs
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“Feel Good Flow” This ground based flow that requires no equipment and can be used daily. It is prescribed to train mobility of the shoulders, back, and hips. Start with 1 set of 10 reps on each exercise. 1. Reach Through / Reach Up 2. Fire Hydrants 3. Bird-dogs 4. Heel Kicks 5. Child Pose 6. Kneeling Hop Rocks (Front) 7. Kneeling Hip Rocks (Side) 8. Roll to the V Stretch 9. Bent Knee Side to Side 10. Shin Box 11. Hip Bridge 12. Dead-bugs

Clif Marshall

156,278 просмотров • 2 лет назад

Get rid of your groin pain with these exercise to progress your way to a Copenhagen plank: 1️⃣Adductor side plank on bench 2️⃣Adductor side plank on ground 3️⃣Modified Copenhagen sideplank with knee on the bench 4️⃣ Work up from knee to foot on the bench 5️⃣ Add in the movement💪
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Get rid of your groin pain with these exercise to progress your way to a Copenhagen plank: 1️⃣Adductor side plank on bench 2️⃣Adductor side plank on ground 3️⃣Modified Copenhagen sideplank with knee on the bench 4️⃣ Work up from knee to foot on the bench 5️⃣ Add in the movement💪

Prehab®️

33,913 просмотров • 2 лет назад

95% of people don’t train this key component of hip mobility 🔑 Hip mobility is often expressed when the foot is fixated to the ground and our pelvis is moving over it. But most people overly fixate on hip mobility exercises where the leg is moving on the hip. Don’t forget the other end of the spectrum!
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95% of people don’t train this key component of hip mobility 🔑 Hip mobility is often expressed when the foot is fixated to the ground and our pelvis is moving over it. But most people overly fixate on hip mobility exercises where the leg is moving on the hip. Don’t forget the other end of the spectrum!

Conor Harris

49,911 просмотров • 10 месяцев назад

3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:
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3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:

Leddy

514,008 просмотров • 1 год назад

Even on your busiest days, you still deserve to feel strong 💪🏼 This ab workout can be done anywhere and will push you more than you expect‼️ The Ab Circuit👇🏻 *3 sets total - 45 seconds between each exercise* •Push Up Position Plank x:60 sec •Push Up Position Plank w/Opposite Shoulder Tap x10 taps each shoulder •Push Up Position Plank w/Hip Twist x10 twists each way •Side Plank Plank w/Twist x:30 seconds each side •Push Up Position Plank w/Rotational Knee Drive x10 knee drives each leg •Reverse Plank Position w/Knee Drive x20 knee drives total ⚠️ Advanced core work for women who are ready to push harder and train with intention
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Even on your busiest days, you still deserve to feel strong 💪🏼 This ab workout can be done anywhere and will push you more than you expect‼️ The Ab Circuit👇🏻 *3 sets total - 45 seconds between each exercise* •Push Up Position Plank x:60 sec •Push Up Position Plank w/Opposite Shoulder Tap x10 taps each shoulder •Push Up Position Plank w/Hip Twist x10 twists each way •Side Plank Plank w/Twist x:30 seconds each side •Push Up Position Plank w/Rotational Knee Drive x10 knee drives each leg •Reverse Plank Position w/Knee Drive x20 knee drives total ⚠️ Advanced core work for women who are ready to push harder and train with intention

Miranda Cohen

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Maryinka. The most destroyed town in Donbass. Russia has razed it to the ground. Only a madman can call this "liberation" or "help for Donbass people"
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Maryinka. The most destroyed town in Donbass. Russia has razed it to the ground. Only a madman can call this "liberation" or "help for Donbass people"

Денис Казанський

184,690 просмотров • 1 год назад

The hip flexors are a powerful muscle that have connections to the groin & even the front of the lumbar spine vertebrae! They're responsible for flexing the hip and driving the knee up & forward and compensating for weak hip flexors can cause problems up & down the kinetic chain
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The hip flexors are a powerful muscle that have connections to the groin & even the front of the lumbar spine vertebrae! They're responsible for flexing the hip and driving the knee up & forward and compensating for weak hip flexors can cause problems up & down the kinetic chain

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To understand the potential of the human mind, the most essential thing is to bring stability and balance within you. When your mind is on firm ground, it becomes a miracle – it can do things you have never imagined possible. #SadhguruWisdom #MiracleOfMind
1:35

To understand the potential of the human mind, the most essential thing is to bring stability and balance within you. When your mind is on firm ground, it becomes a miracle – it can do things you have never imagined possible. #SadhguruWisdom #MiracleOfMind

Sadhguru

30,229 просмотров • 1 год назад

These are not just words, they are about people who are there every day where it is most difficult. The fire support group works when others can no longer. They take risks, hold, cover. Now they need ground control stations for strike UAVs.
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These are not just words, they are about people who are there every day where it is most difficult. The fire support group works when others can no longer. They take risks, hold, cover. Now they need ground control stations for strike UAVs.

Archive Warfare

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Plank of the Week is back tonight from 7pm…don’t miss it YouTube
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Plank of the Week is back tonight from 7pm…don’t miss it YouTube

Mike Graham 🇬🇧

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Don't force hip-shoulder separation🗝️ While you can jerk the pelvis open or try to actively hold the trunk closed to cheat separation, the spine is designed to work segmentally. When the trunk can relax, it allows for a smooth unfurling of the whip & higher ball velocity.
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Don't force hip-shoulder separation🗝️ While you can jerk the pelvis open or try to actively hold the trunk closed to cheat separation, the spine is designed to work segmentally. When the trunk can relax, it allows for a smooth unfurling of the whip & higher ball velocity.

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