Quadruped Rock Backs are a simple mobility drill that gently opens up the hips while reinforcing proper spinal alignment and core control. From an all-fours position, you rock your hips back toward your heels, mimicking the bottom of a squat. This drill is great for warming up the hips, easing into deep range, and preparing…
Burpees are a full-body bodyweight exercise that build strength, endurance, and power all at once. Combining a squat, plank, and jump into one fluid movement, burpees challenge your cardiovascular system while working your legs, core, and upper body. They’re simple, effective, and can be scaled to fit any fitness level. Primary Muscles Worked: Quadriceps, Glutes,…
Sliding Hip Adductions are an incredibly simple, yet very effective exercise for activating the groin and building strength. In this guide, I’m going to teach you how to do Sliding Hip Adductions including important coaching points, muscles worked and a few alternatives. This article contains affiliate links. If you buy something using these links I…
The Copenhagen Plank is an advanced core and hip exercise that targets the adductors (inner thigh muscles) while also strengthening the obliques and deep stabilizers of the trunk and hips. It’s performed as a side plank variation, but with your top leg supported on a bench or box, forcing the inner thigh of that leg…
The Band 90-Degree External Rotation is a shoulder stability and rotator cuff exercise that strengthens the smaller muscles responsible for maintaining shoulder health and control. It’s performed with the arm raised to shoulder height and the elbow bent at 90 degrees, challenging the rotator cuff through external rotation against band resistance. This exercise is ideal…
Handcuffs are a bodyweight mobility drill that targets the shoulders, upper back, and thoracic spine while reinforcing core stability and postural control. Starting in a prone (face-down) position, you simulate putting on and removing handcuffs behind your back by sweeping your arms from overhead to behind you, encouraging controlled shoulder movement and scapular retraction. It’s…
The Curtsy Lunge is a lower-body exercise that targets the glutes, quads, and inner thighs by stepping one leg diagonally behind the other. It challenges balance and hip stability while putting a strong focus on the outer glutes. This movement is a great way to add variety to standard lunges and strengthen the muscles that…
The Catcher’s Squat is a simple, but effective warm-up movement for stretching the groin. For those familiar with Malasana, the Squatting Pose in yoga – this is the same movement. In this guide, I’m going to teach you how to do the Catcher’s Squat along with some variations and alternatives. How To Do Catcher’s Squat…
Groiners with T-Spine Rotation combine hip mobility and thoracic spine (T-spine) mobility in a single, ground-based movement. Starting from a high plank, you step one foot outside your hand, then rotate through the upper back to reach toward the ceiling. This movement opens up the hips, stretches the groin, and improves spinal rotation—making it a…
The Double Leg Iron Cross is a dynamic mobility exercise that focuses on rotational flexibility in the spine, hips, and core. By swinging both legs side-to-side while lying on your back, you stretch and mobilize the lower back and hip areas while also lightly activating your core to control the movement. It’s excellent for improving…