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This Russian Gymnastics Training workout develops: Hip Mobility, Hip Strength, Muscular Endurance, Balance, Coordination, and Joint Stability through controlled, gymnastics-inspired exercises. Better hip function can improve Squats, lunges, pistol squats, L-sits, handstands, kicking mechanics, walking, and overall movement quality while helping you build stronger, more resilient hips. Strong, mobile... show more

Posture University

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284,095 views • 1 day ago •via X (Twitter)

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Most people stretch hips. But few strengthen them. Cossack squats with a kettlebell = mobility + strength + knee safety. Key benefits : • Opens hips, adductors, and groin better than most stretches. •Builds strength at end ranges. •Adductor & glute strength – Great for knee stability and athletic movement. •Improves squat depth •Joint-friendly – Low impact, high return •Core & balance – KB load keeps you upright and controlled.

Most people stretch hips. But few strengthen them. Cossack squats with a kettlebell = mobility + strength + knee safety. Key benefits : • Opens hips, adductors, and groin better than most stretches. •Builds strength at end ranges. •Adductor & glute strength – Great for knee stability and athletic movement. •Improves squat depth •Joint-friendly – Low impact, high return •Core & balance – KB load keeps you upright and controlled.

Meghna Singh

71,210 views • 7 months ago

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 views • 6 months ago

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

86,733 views • 3 months ago

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

18,230 views • 5 months ago

Ready to Level Up 📊 your 🦾Training? Here’s 3 Plyos to improve muscular coordination! Muscular Coordination 🧠⚡️ training teaches your nervous system and muscles to 🔥fire in sync. This reduces wasted energy, optimizes your stride mechanics, and translates raw strength into explosive 🧨 Power💥 RLE Jumps- Knee to Hip “Puncture your Belt” Pogos- Dorsi Flex you ankles “Hit the ceiling, Floor is hot coals” Split Box Jumps- Get whole of foot on both boxes “create big splits quick” Bonus: Double Scissor Jumps- Switch legs fast “Create big shapes” Bonus: Timed Wickets- Het hips under abs “Strike the ground” With muscular coordination think big shapes, strike through the ground (make it rumble), while getting off the ground super quick!

Ready to Level Up 📊 your 🦾Training? Here’s 3 Plyos to improve muscular coordination! Muscular Coordination 🧠⚡️ training teaches your nervous system and muscles to 🔥fire in sync. This reduces wasted energy, optimizes your stride mechanics, and translates raw strength into explosive 🧨 Power💥 RLE Jumps- Knee to Hip “Puncture your Belt” Pogos- Dorsi Flex you ankles “Hit the ceiling, Floor is hot coals” Split Box Jumps- Get whole of foot on both boxes “create big splits quick” Bonus: Double Scissor Jumps- Switch legs fast “Create big shapes” Bonus: Timed Wickets- Het hips under abs “Strike the ground” With muscular coordination think big shapes, strike through the ground (make it rumble), while getting off the ground super quick!

Coach A Vogel

12,133 views • 24 days ago

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

Kristie Leong M.D.

53,390 views • 26 days ago

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 views • 8 months ago

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 views • 4 months ago

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

153,432 views • 3 months ago

George Saint Pierre: MMA Training Pyramid. It baffles me that even one of the greatest MMA fighters of all time, emphasises how important the PHYSICAL component of fighting & preparation is. Yet I run polls & ask fighters or hobbyists: "How do you prepare physically for combat sports?" And they will not have a clear - definitive answer, especially when it comes to strength & conditioning. It makes life even harder when you have skills coaches trying to be strength & conditioning coaches. And vice versa. This is why the best athlete's have a TEAM. George Saint Pierre was someone who was always cross training, learning from gymnastics, athletics, olympic weight lifting etc. Combat sports is arguably one of the most physically demanding sports that exists. And especially if you are a hobbyist, and all you have done is a bro split / push, pull, legs. You are going to be severely underprepared for the demands of combat. I say all of this to say. If you have any interest in martial arts - you need to invest the time into learning how to train in and out of the gym, to minimise injury, maximise performance, and build a martial arts journey that has longevity. You should be spending a lot more time than you probably currently are especially as a hobbyist on: - Conditioning (Sports Specific) - Flexibility - Mobility - Robustness of most commonly injured sites in combat (neck, wrists, knees, ankles, hips, shoulders).

George Saint Pierre: MMA Training Pyramid. It baffles me that even one of the greatest MMA fighters of all time, emphasises how important the PHYSICAL component of fighting & preparation is. Yet I run polls & ask fighters or hobbyists: "How do you prepare physically for combat sports?" And they will not have a clear - definitive answer, especially when it comes to strength & conditioning. It makes life even harder when you have skills coaches trying to be strength & conditioning coaches. And vice versa. This is why the best athlete's have a TEAM. George Saint Pierre was someone who was always cross training, learning from gymnastics, athletics, olympic weight lifting etc. Combat sports is arguably one of the most physically demanding sports that exists. And especially if you are a hobbyist, and all you have done is a bro split / push, pull, legs. You are going to be severely underprepared for the demands of combat. I say all of this to say. If you have any interest in martial arts - you need to invest the time into learning how to train in and out of the gym, to minimise injury, maximise performance, and build a martial arts journey that has longevity. You should be spending a lot more time than you probably currently are especially as a hobbyist on: - Conditioning (Sports Specific) - Flexibility - Mobility - Robustness of most commonly injured sites in combat (neck, wrists, knees, ankles, hips, shoulders).

Jack Krucial | Lethal Gentlemen's Club

170,423 views • 2 years ago

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

Tim Cortazzo

56,563 views • 1 year ago

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Alex Bernier

696,634 views • 2 years ago

This is where youth sports often get it backwards. Kids don’t need more sport-specific training. They need more athletic development. Somewhere along the way, we convinced ourselves that earlier specialization meant better outcomes. More reps of the same skills. More drills. More structure. More pressure. But strong, fast, coordinated, resilient athletes are not built by narrowing movement early. They’re built by expanding it. Before worrying about a child’s shooting form, throwing mechanics, or position-specific skills, we should be asking: Can they run, jump, stop, and change direction? Can they balance, rotate, climb, crawl, and fall safely? Can they move with rhythm, coordination, and confidence? Athletic development is the foundation that sport skills are built on—not the other way around. Speed, strength, power, and durability don’t magically appear because a kid played one sport year-round. They come from movement variety, free play, and exposure to different physical challenges across multiple planes and environments. When we skip this phase and rush into specialization, we don’t create better athletes—we create fragile ones. Develop the athlete first. Then layer the sport on top. #LTAD

This is where youth sports often get it backwards. Kids don’t need more sport-specific training. They need more athletic development. Somewhere along the way, we convinced ourselves that earlier specialization meant better outcomes. More reps of the same skills. More drills. More structure. More pressure. But strong, fast, coordinated, resilient athletes are not built by narrowing movement early. They’re built by expanding it. Before worrying about a child’s shooting form, throwing mechanics, or position-specific skills, we should be asking: Can they run, jump, stop, and change direction? Can they balance, rotate, climb, crawl, and fall safely? Can they move with rhythm, coordination, and confidence? Athletic development is the foundation that sport skills are built on—not the other way around. Speed, strength, power, and durability don’t magically appear because a kid played one sport year-round. They come from movement variety, free play, and exposure to different physical challenges across multiple planes and environments. When we skip this phase and rush into specialization, we don’t create better athletes—we create fragile ones. Develop the athlete first. Then layer the sport on top. #LTAD

Jeremy Frisch

127,013 views • 7 months ago

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] Do these flat if you lack the strength to elevate your foot. Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Alex Bernier

410,057 views • 2 years ago

One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.

One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.

Ted Ryce

20,822 views • 3 months ago

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 views • 1 year 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.

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 views • 2 years ago