The Single Leg Bridge

glute activation
The single leg bridge is a great exercise for glut activation and cuing in glut activity with hip extension.  Proper form is vital for this exercise.  The pelvis should remain level (as if a ruler was parallel to the floor if laid across the front of the pelvis)...
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Stretch

Dynamic Hamstring Stretching

  The hamstring and calf musculature is commonly tight.  A good, quick dynamic stretch that hits both the hamstring and calf muscles is the dorsiflexion toe touch.  Simply put the forefoot up on a two-by-four or 2 in. thick book.  Then start with the neck and flex the chin...
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Stretch

The “Dead” Glute

Low back pain affects virtually everybody at one point through out our life time. Research has suggested that most acute (<3 months) low back pain resolves itself, but returns intermittently with out cause. The root source….the almighty gluteus maximus. The glute is responsible for and foundation for maintaining...
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Stretch

The InHuman Shoe

  Footwear has been of great discussion and debate for decades always resulting in more confusion. There are journal and magazine articles published by the most respected medical and biomechanical experts of this world, but this appears to only complicate the simple matter of the human shoe.  ...
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Stretch

A Twist on the Prone Plank

Most dynamic prone plank exercises are designed to have the upper extremity raised out front (flexing the shoulder).  But a better way is to extend the upper extremity (extending the shoulder) while extending the opposite side lower extremity (extending the hip). The start position would be lying face...
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Proper Form with the Single Leg Bridge

The single leg bridge is a great exercise to isolate and strengthen the gluteals functionally.  When performing the single leg bridge exercise proper form is essential.  Too often, it is performed with poor control.  The starting position is lying on your back with both knees bent and feet...
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Strengthening

Cross Crawl to Engage the Core

Before exercising or performing an athletic event the “core” should be engaged or “woke up” if you will.  This allows for better recruitment and activation during more complex athletic movements.  One way this can easily be done is to perform the cross crawl exercise. Start on hands and knees.  Raise...
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Strengthening, Stretch

Dynamic Hamstring Stretching

Static hamstring stretching can only take you so far.  The only way to maintain your flexibility gains is to incorporate dynamic stretching in you plan.   One great way is to perform the crossover doorway stretch.  First put the foot of your stretching side up on a door frame...
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Stretch