Scorpions are a dynamic mobility exercise that opens up the hips, spine, and chest while gently activating the glutes and lower back. Performed lying face-down, you swing one leg across your body in a controlled twisting motion, mimicking the shape of a scorpion’s tail. This is a go-to drill for improving rotational mobility and prepping…
Bird Dogs are a great warm-up movement and glute activator. In this guide, I’m going to teach you how to properly do Bird Dogs, why you should incorporate them in your training and give you a few alternatives. How To Do Bird Dogs Step-by-Step Instructions Coaching Points Keep the eyes focused down with the head…
Arm Circles are a simple upper-body warmup exercise that helps loosen the shoulders, chest and upper back. In this guide, I will explain how to do Arm Circles, what their benefits are and how to include them in your warm-up. How To Do Arm Circles Step-by-Step Instructions Coaching Points This is a simple, but very…
The Groiner is a ground-based movement that starts from a high plank and brings one foot forward, placing it just outside the same-side hand. This stretches the groin, hip flexors, and inner thigh, and helps build strength and control in the lower body while keeping your core active. It’s ideal as part of a dynamic…
Bodyweight Good Mornings are a simple yet highly effective exercise for training the hip hinge movement and strengthening the posterior chain. With no equipment required, this move targets the hamstrings, glutes, and lower back while reinforcing proper form and posture. It’s a great warm-up drill, mobility tool, or light activation exercise for lower-body training days….
The Reverse Lunge & Reach is a dynamic lower-body exercise that combines a reverse lunge with an overhead reach to train strength, balance, and mobility. While the lunge targets the glutes and quads, the reach opens up the hip flexors and engages the core, making this a great warm-up or mobility-strength hybrid drill. Primary Muscles…
The Glute Bridge March is a stability-focused glute exercise that builds strength and control through the hips, core, and glutes. It starts in a standard glute bridge position, but instead of reps, you alternate lifting one knee toward your chest at a time—forcing each side to stabilize while the other moves. It’s great for targeting…
The Single-Leg Glute Bridge is a more advanced variation of the standard glute bridge that increases the challenge by isolating one side at a time. It targets the glutes and hamstrings while also building stability through the hips and core. This move is great for identifying and correcting imbalances between sides and improving single-leg strength…
Bodyweight Squats with a Band add resistance to the standard squat by engaging the glutes and outer hips more actively. Placing a resistance band just above the knees forces you to push outward during the squat, which strengthens the glute medius and helps reinforce proper knee tracking. It’s a great way to add intensity, improve…
Anti-Rotational Single Leg RDL is a simple exercise that has a very long and complicated sounding name. Anti-Rotational means that we will be holding a band anchored to a rack. The purpose of the band is to create a lateral pull against the body that we will have to stabilize against. In other words, ‘not…