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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.

Squat University

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124,043 views • 6 months ago •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

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 views • 9 months ago

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 👇

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

33,690 views • 7 months ago

Your knees may not be the problem. Watch the foot.🦶 When the foot loses a stable connection with the ground, the knee can become part of the compensation. Look at the sequence: Foot → ankle → knee → hip A change at the bottom can influence what happens above it. But here's the part people often miss: Don't immediately try to “fix” the knee. First ask: • Is the foot maintaining a stable tripod? • Is the big toe staying connected to the ground? • Is the ankle able to move without the foot collapsing? • Can the knee track over the foot while you squat? The knee doesn't exist in isolation. Sometimes the better question isn't “What's wrong with my knee?” It's: “What is my knee being asked to compensate for?”

Your knees may not be the problem. Watch the foot.🦶 When the foot loses a stable connection with the ground, the knee can become part of the compensation. Look at the sequence: Foot → ankle → knee → hip A change at the bottom can influence what happens above it. But here's the part people often miss: Don't immediately try to “fix” the knee. First ask: • Is the foot maintaining a stable tripod? • Is the big toe staying connected to the ground? • Is the ankle able to move without the foot collapsing? • Can the knee track over the foot while you squat? The knee doesn't exist in isolation. Sometimes the better question isn't “What's wrong with my knee?” It's: “What is my knee being asked to compensate for?”

Posture University

19,319 views • 1 month ago

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

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

Anthony Pompliano 🌪

598,874 views • 1 year ago

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.

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

21,561 views • 7 months ago

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.

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

135,553 views • 4 months ago

This drill sets your glutes ON FIRE 🔥 This > clamshells. The DNS Star enhances coordination, balance & movement control far more than isolated hip strengthening making it ideal for hip & knee injury recovery & a lifting warm-up!

This drill sets your glutes ON FIRE 🔥 This > clamshells. The DNS Star enhances coordination, balance & movement control far more than isolated hip strengthening making it ideal for hip & knee injury recovery & a lifting warm-up!

Squat University

98,099 views • 2 months ago

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!

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 views • 2 years ago

“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

“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 views • 3 years ago

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

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

14,625 views • 8 months ago

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"

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 views • 1 year ago

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

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

30,309 views • 1 year ago

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.

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.

Ben Brewster

20,546 views • 1 year ago

Former Florida State OC/OL coach Alex Atkins - Gallop Technique - Why = Move people & stay square. We Gallop 3 techniques but never 2i's. - When = Front side of gap schemes, back side of zone. - Awareness = Understand leverage of LB we are working to. Is the 3 tech tight or loose? Steps - 1st step must gain ground at angle. - 2nd step is gather step. Must get it down before I get to the hip. - 3rd step has to be in the ground before contact. Aiming Point - Aim for the hip of the defender. - Want lead foot to be inside the near foot of the defender. - Lead knee to graze the knee of the inside leg of the defender. - LB aiming point = Cut LB in half. Can't get undercut, U out if LB is fast flowing over top. Hands - Low & ready to strike hip of the defender. - Ready to turn into down block if DL spikes out. Run Counter Bundle = 60% Off

Former Florida State OC/OL coach Alex Atkins - Gallop Technique - Why = Move people & stay square. We Gallop 3 techniques but never 2i's. - When = Front side of gap schemes, back side of zone. - Awareness = Understand leverage of LB we are working to. Is the 3 tech tight or loose? Steps - 1st step must gain ground at angle. - 2nd step is gather step. Must get it down before I get to the hip. - 3rd step has to be in the ground before contact. Aiming Point - Aim for the hip of the defender. - Want lead foot to be inside the near foot of the defender. - Lead knee to graze the knee of the inside leg of the defender. - LB aiming point = Cut LB in half. Can't get undercut, U out if LB is fast flowing over top. Hands - Low & ready to strike hip of the defender. - Ready to turn into down block if DL spikes out. Run Counter Bundle = 60% Off

James Light

42,014 views • 1 year ago

LSU Run Game Coordinator Alex Atkins - Gallop Technique - Why = Move people & stay square. We Gallop 3 techniques but never 2i's. - When = Front side of gap schemes, back side of zone. - Awareness = Understand leverage of LB we are working to. Is the 3 tech tight or loose? Steps - 1st step must gain ground at angle. - 2nd step is gather step. Must get it down before I get to the hip. - 3rd step has to be in the ground before contact. Aiming Point - Aim for the hip of the defender. - Want lead foot to be inside the near foot of the defender. - Lead knee to graze the knee of the inside leg of the defender. - LB aiming point = Cut LB in half. Can't get undercut, U out if LB is fast flowing over top. Hands - Low & ready to strike hip of the defender. - Ready to turn into down block if DL spikes out.

LSU Run Game Coordinator Alex Atkins - Gallop Technique - Why = Move people & stay square. We Gallop 3 techniques but never 2i's. - When = Front side of gap schemes, back side of zone. - Awareness = Understand leverage of LB we are working to. Is the 3 tech tight or loose? Steps - 1st step must gain ground at angle. - 2nd step is gather step. Must get it down before I get to the hip. - 3rd step has to be in the ground before contact. Aiming Point - Aim for the hip of the defender. - Want lead foot to be inside the near foot of the defender. - Lead knee to graze the knee of the inside leg of the defender. - LB aiming point = Cut LB in half. Can't get undercut, U out if LB is fast flowing over top. Hands - Low & ready to strike hip of the defender. - Ready to turn into down block if DL spikes out.

James Light

24,571 views • 1 year ago

I’ve traded millions in $SPX 0DTE and nothing has been more reliable to me intraday than this one strategy. A win rate over 80%. Clean structure. Clear entries. No guessing. It’s called the 9ON10 Flip™ 📼 Video: Attached 📝 Full breakdown: Below The 9ON10 is the 9 SMA on the 10-minute chart. I use it to read short-term control. When price is below it and the line is sloping lower, sellers are usually in control. When price is above it and the line is sloping higher, buyers are usually in control. The flip happens when price breaks back through it, then comes back to test it and hold from the other side. That hold is what makes the setup stronger. It gives you structure instead of forcing you to chase the first move. → The 9ON10 is the 9 SMA on the 10-minute chart → Above it, buyers may be in control → Below it, sellers may be in control → Pushes into it can fail in downtrends → Pullbacks into it can hold in uptrends → The flip starts when price breaks back through it → The hold is what makes the setup stronger → The back test often gives the cleaner entry → $SPX gave a clean example of the shift → $NVDA showed similar relative strength → $TSLA showed the same idea, less clean → The break gets attention, the hold gives the trade If you see value in this I’d appreciate a ❤️ sm

I’ve traded millions in $SPX 0DTE and nothing has been more reliable to me intraday than this one strategy. A win rate over 80%. Clean structure. Clear entries. No guessing. It’s called the 9ON10 Flip™ 📼 Video: Attached 📝 Full breakdown: Below The 9ON10 is the 9 SMA on the 10-minute chart. I use it to read short-term control. When price is below it and the line is sloping lower, sellers are usually in control. When price is above it and the line is sloping higher, buyers are usually in control. The flip happens when price breaks back through it, then comes back to test it and hold from the other side. That hold is what makes the setup stronger. It gives you structure instead of forcing you to chase the first move. → The 9ON10 is the 9 SMA on the 10-minute chart → Above it, buyers may be in control → Below it, sellers may be in control → Pushes into it can fail in downtrends → Pullbacks into it can hold in uptrends → The flip starts when price breaks back through it → The hold is what makes the setup stronger → The back test often gives the cleaner entry → $SPX gave a clean example of the shift → $NVDA showed similar relative strength → $TSLA showed the same idea, less clean → The break gets attention, the hold gives the trade If you see value in this I’d appreciate a ❤️ sm

spacemonkey

81,740 views • 4 months ago

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. 1. Cat cows 2. Glute bridge holds 3. McGill crunches 4. Side plank holds 5. Bird dogs Brace your core & squeeze your glutes hard on each rep. Try it out & tell me how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. 1. Cat cows 2. Glute bridge holds 3. McGill crunches 4. Side plank holds 5. Bird dogs Brace your core & squeeze your glutes hard on each rep. Try it out & tell me how it went.

Dan Go

303,556 views • 3 years ago

Most Important Movement For Balanced Hip Mobility Standing Pancake It targets the inner groin, adductors, inner hamstrings, upper calves, glutes & low back.

Most Important Movement For Balanced Hip Mobility Standing Pancake It targets the inner groin, adductors, inner hamstrings, upper calves, glutes & low back.

Justin Mucci

52,407 views • 1 year ago