Hybrid Movement

The #glidinglegcurl is a movement that shortens the #hamstrings while also working on hip and core stability as well as grip strength. What makes this hamstring curl variant different is that you are pulling your body to your heels instead of pulling your heels to your body.

Skater Walk: One of the best glute activations drills/warm-ups. This movement helps fire or turn on the glute medius, abductors and the hip flexors. Start with the band near your ankles for a moderate challenge. Add a second band above the knees for more of a booty blaster.

When it comes to selecting exercises that add multi-layers of value all in one movement, the exercise that comes to mind immediately is the rear foot elevated split squat. This exercise could arguably replace any bilateral squat without neglecting any strength benefits whatsoever. This single leg exercise puts a great emphasis on the quadriceps and glutes while improving balance, #stability, and #hipmobility. As with any unilateral exercise, the exposure of strength asymmetr...ies can be identified and improved upon. Demonstrated in this video the #rfess is executed with a #sandbag. We typically use a sandbag as a teaching tool for developing good squat patterns as well as introducing new strength progressions. This particular combination is a hybrid of the elevated #splitsquat and the #frontsquat. The front-loaded single leg squat challenges thoracic stability under tension and transfers well to exercises like the barbell front squat. See more

The Suspended Abdominal Fallout is an advanced anti-extension exercise that can be performed in a standing or kneeling position. The ab fallout is very similar to the ab rollout. The length of the suspension strap acts as a lever and determines the level of difficulty. A good starting point would be to adjust the straps so that the handles are at waist level.

Single Leg RDL: This is arguably my favorite hamstring exercise. Not only is this a challenging movement for the hamstrings you are also incorporating single leg balance into the mix. This exercise is perfect to add as accessory work to a lower body day. The SL RDL will also show hip stability meaning if you arent able to keep your hips parallel during this exercise there is quite possibly a muscle and strength imbalance.