Feeling stiff after sitting all day? Your hips might be crying out for some mobility work! 🪑✨ Try these 3 simple drills to loosen up and improve flexibility: 1️⃣ 90/90 Hip Stretch Sit with one leg bent in front of you (90° angle) and the other leg behind. Keep your back straight and lean slightly forward over the front leg. Hold for 30 seconds per side. 2️⃣ World’s Greatest Stretch Step into a lunge with one leg forward and hands on the ground. Rotate your chest toward the forward leg, extending the arm upward. Hold for 15 seconds per side. 3️⃣ Glute Bridge Lie on your back with knees bent and feet flat on the floor. Lift your hips up, squeezing your glutes at the top. Repeat for 10–15 reps. 💡 Pro Tip: Consistency is key! Add these to your daily routine and say goodbye to tight hips. 👉 Save this post for later and share it with a friend who sits too much!
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Feeling stiff after sitting all day? Your hips might be crying out for some mobility work! 🪑✨ Try these 3 simple drills to loosen up and improve flexibility: 1️⃣ 90/90 Hip Stretch Sit with one leg bent in front of you (90° angle) and the other leg behind. Keep your back straight and lean slightly forward over the front leg. Hold for 30 seconds per side. 2️⃣ World’s Greatest Stretch Step into a lunge with one leg forward and hands on the ground. Rotate your chest toward the forward leg, extending the arm upward. Hold for 15 seconds per side. 3️⃣ Glute Bridge Lie on your back with knees bent and feet flat on the floor. Lift your hips up, squeezing your glutes at the top. Repeat for 10–15 reps. 💡 Pro Tip: Consistency is key! Add these to your daily routine and say goodbye to tight hips. 👉 Save this post for later and share it with a friend who sits too much!
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BAD VS GOOD: BARBELL CURLS ❌ Swinging the body ❌ Arching your lower back ❌ Shoulders rolling forward ❌ Core relaxed ❌ Using momentum/ no control ✅ Standing tall with good posture ✅ Shoulders back and chest open ✅ Core tight and glutes engaged ✅ Upper arm stationary, forearms move only ✅ Squeezing at the top ✅ Controlling the way down (eccentric) 📌 Perfect form | Maximum contraction | Full range of motion. Aim for 8-12 reps for 4 sets. Drop a “👍🏻” if you found this helpful and feel free to follow for more tips 📲📝
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Pronated, Half Kneeling Mid-Pulley Cable Row 👌🏻This is an excellent exercise for structural balance phases that trains the middle and lower traps, as well as the rhomboids and lats. 👉🏻Single-arm cable rows target each side of your body independently, which corrects any imbalances in strength, activates your stabilizers to prevent injuries, and increases your core work. 👍🏻By doing this in a half-kneeling position, you also get the side benefit of performing a active stretch on hip flexors of the trailing leg and you’ll activate your trunk more than before, which will carryover to almost every athletic movement there is. Also, cable row variation allow for free movement in your arms and put constant tension on your muscles that you can’t get with dumbbells. 💰 In short, while it may look like a simple exercise – and it is – you get a lot of bang for your buck. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration 📺Youtube - Axxeleration ______
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So you want to increase the amount of weight you can squat? Here are my top tips: - train them AT LEAST once a week. you need to be training the lift that you want to get better in. - nail the form and depth. practice makes perfect. could you increase the weight quicker if you didn't go as low? probably. but the only benefit you'd be getting is your ego seeing the numbers go up. form and depth is more important. - apply progressive overload - so try to increase each week. either a rep or weight. example: you might do 3 sets of 6 reps at 40kg so try 4 sets of 5 reps at 45kg. there are LOTS of ways you can apply this principle. this is just one. - do some single leg movements to compliment your squats e.g. split squats or lunges. if you left leg is weaker - these will help. always start with your weakest side first. - take enough rest. both in between sets and in between sessions. you need time to recover. If you want to take the thinking out of how to do this - this is exactly what I do for my clients. They have a goal. I help them get to it. No thinking required on your part. I tell you exactly what to do. I'm taking on clients in November - want to be one of them? Message me "novemeber" now and let's chat about what you want to achieve.
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🍑 Want to know what a muscle does? 🍑 ✅ Look at the orientation of its fibers! Where does it attach? What joints does it cross? Movement is rotational, even when it’s not. When we walk, the glutes help push us to the opposite leg for the next step. We may be moving forward as a whole, but movement is happening in all 3 planes on a smaller scale! Try the cue “nose over toes” to load the hip - it allows us to coil some stretch into the backside, so it’s ready to contract! Try this move: ❇️Taking the knees & ankles out helps to isolate the hip joint. ❇️Reaching across your body helps center weight over the working side. ❇️Using a band adds accommodating resistance both to control eccentrically & propel concentrically against. Once you master kneeling, move to standing! 🔴 Featured Product: Sanctband Super Loop Band 🎥 @dr.megsi.dpt #glutetraining #gluteworkout #gluteexercises #gluteexercise #hipstrength #resistancebandsworkout #glute #gluteworkouts #hipstability
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Mastering Deficit Deadlifts: Key Form Points Deficit deadlifts are a great way to build strength, improve range of motion, and take your deadlift game to the next level! But, as always, proper form is key to avoiding injury and getting the most out of this powerful movement. Here’s what to focus on: Set Your Stance: Stand on a small platform (1-3 inches) with your feet hip-width apart. This creates the deficit and increases the range of motion. Grip the Bar: Reach down with a double-overhand or mixed grip, making sure your hands are just outside your knees. Keep the bar close to your shins throughout the movement. Engage Your Core: Before lifting, brace your core and lock in your lats. This keeps your back from rounding and ensures stability during the pull. Hip Position: Start with your hips slightly lower than in a standard deadlift. This allows you to engage your glutes and hamstrings fully. Drive Through Your Heels: As you lift, push the floor away by driving through your heels, keeping the bar path as straight as possible. Lockout: Once you reach the top, stand tall, squeeze your glutes, and avoid hyperextending your lower back. Controlled Descent: Lower the bar back down with control, maintaining a neutral spine, and prepare for the next rep! Start light to nail the form and gradually increase weight as you build strength and mobility. Happy lifting! 💪 #TechniqueThursday #DeficitDeadlifts #DeadliftForm #StrengthTraining #Powerlifting #FormIsKey #LiftSmart #DeadliftProgress #StrengthAndConditioning #MobilityAndStrength
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Is your grip strength lacking in the pulls up or chin up department? If you struggle with them it may ne yiur hand positioning . Make sure your knuckles are wrapped over the bar with as much contact with the hand as possible. Not only will this give you a better grip, but youll be able to drove harder through the elbows giving you a stronger pull - inagine your hands are literally part of the bar melded into it and drive with the elbows down to create the force needed. This way you'll recruit harder through the lats - the larger muscles you need to finish the job
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❌ Incorrect Bracing during the Squat ❌⠀ ⠀ During the squat proper bracing is key for ensuring we maintain proper positioning (neutral hips, thoracic not overextended or rounded) while also creating tightness and pressure with the core.⠀ ⠀ If done correctly it allows us to effectively transfer the force created by our legs driving into the ground up into the bar. ⠀ But bracing in the squat is often done incorrectly.⠀ ⠀ ❌ A lot of people when attempting to brace take a big breath into their chest, causing their shoulders to rise, and as a result lose their tightness through the upper back and shoulders ⠀ ⠀ ✅ Instead, we should follow this 3 step process to ensure proper bracing: ⠀ ⠀ 1️⃣ Get the hips into a neutral position by hugging the belt with your core or turning the lower abs on.⠀ ⠀ 2️⃣ Draw the ribs down by letting a breath out.⠀ ⠀ 3️⃣ Big breath in and down into the core, focusing on expanding the obliques out.⠀ ⠀ If done correctly, this will allow you to keep your core rock solid to keep your squats moving and feeling solid. ⠀ Save this post for later, to make sure you brace properly 💾⠀
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Check out Winnie performing a new exercise that has just been added to her programme - Landmine Rows! Why❓ Winnie has a life goal of maintaining strength at any age and a shorter-term goal of hitting her first pull-up, but her initial goal has been to improve her upper body posture. This dynamic exercise targets her upper back, shoulders, and arms while engaging her core for stability. 🏋️♂️ By promoting proper posture and strengthening key muscles, Landmine Rows enhance functional movement, reduce the risk of injury and help Winnie train her body as a whole - just like she'll need for her pull-ups! ✅ Add this versatile exercise to your routine for improved strength, stability, and overall performance!
WinnieLandmineRow.mp4
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The Power of Rotation: Safeguard Your Shoulders! Your shoulders are incredible when it comes to movement, enabling you to swing, lift, and reach with ease. However, it's important to note that many shoulder injuries occur during rotation. Whether you're throwing a ball, lifting weights, or reaching for items on a high shelf, the ability to rotate your shoulders is crucial! Poor rotational mobility can lead to strains, impingements, and even tears. That’s why incorporating exercises that enhance rotational stability and flexibility is essential. Strengthening the muscles around your shoulder joint not only boosts your performance but also fortifies against injury. Think of your shoulder joint as a dynamic hub, constantly in motion. Keeping it in top shape requires mindful movement and regular conditioning. Adding shoulder rotations, both internal and external, and mobility drills to your routine can benefit your shoulders. So, next time you hit the gym or engage in daily activities, remember: strong, flexible shoulders lead to a more resilient, injury-free you. Protect your mobility and power up your rotations! DM’s are open😊
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