Tag Archives: gym

Movement Prep for Optimal Function: Lower Body || Advanced Drills to Free Valgus Knees

Eliminating knee cave and ensuring your hips are free to allow knees to track in line with your 3rd toes is vital to ensure knee and hip joint health and optimise your squat, lunge, gait and even deadlift pattern. The most common cause of valgus knees (or knee cave) is over-active and tight adductors coupledContinue reading “Movement Prep for Optimal Function: Lower Body || Advanced Drills to Free Valgus Knees”

Movement Prep for Optimal Function || Advanced Drills to Eliminate Posterior Pelvic Tilt

Advanced Drills to Eliminate Posterior Pelvic Tilt Excessive Posterior Pelvic Tilt (aka. Butt Wink) puts the spine in a very vulnerable position under load, putting you at risk of injury, hindering your deadlift and squat pattern and is a common cause of lower back pain. Try these advanced drills to free your posterior chain andContinue reading “Movement Prep for Optimal Function || Advanced Drills to Eliminate Posterior Pelvic Tilt”

Movement Prep for Optimal Function || Foundation Drills to Control Anterior Pelvic Tilt

Excessive anterior pelvic tilt leads to lumbar hyperlordosis, putting a sheering force on the lumbar spine. When the hips are stuck in an anterior tilt your ability to brace your core and activate your glutes is severely compromised. Try these foundation drills to free your front line and your spinal alignment Check out our officialContinue reading “Movement Prep for Optimal Function || Foundation Drills to Control Anterior Pelvic Tilt”

Movement Prep for Optimal Function Lower Body || Foundation Drills to Improve Ankle Mobility

Limited ankle mobility can cause a ripple effect of dysfunction or throughout the knees, hips and upper body, and will hinder your squat and lunge pattern. Try these drills to free your ankles and improve your dorsiflexion Check out our official website at: https://functionaltraininginstitute.com

Movement Prep for Optimal Function: Lower Body || Advanced Drills to Improve Ankle Mobility

Improving ankle mobility is vital for maximising your squat and lunge performance, and will help ensure your knees and hips can move optimally, having a huge ripple effect on whole body function and strength. Check out our official website at: https://functionaltraininginstitute.com

CoreFit Newcastle – Pelvic Bridge

This exercise is great for isolating the glutes, which help produce power and stability in the pelvis. 1. Lay on your back, knees bent, feel hip width apart 2. Squeeze glutes and bridge hips to the sky 3. Release back down to the ground and relax 4. Perform 3 sets of 10-15 repetitions Quick tip:Continue reading “CoreFit Newcastle – Pelvic Bridge”

CoreFit Newcastle – Bird Dog

The bird dog is a fantastic exercise for balance and core stability. It’s an exercise that targets your glutes, lower back and abdominal. When performing this exercise the trick is to go slow. You should aim to extend through the arms and legs whilst keeping square through your hips. For more information please visit ourContinue reading “CoreFit Newcastle – Bird Dog”

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