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I just wanted to put a progression I like to use when trying to improve internal hip rotation.
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With this progression I would like to also make sure you are not just enhancing flexibility but really improving your overall mobility.  So make sure you add some PAILs/RAILs.
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Flexibility: the passive range of motion in a joint that one obtains
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Mobility: the active range of motion in a joint that one obtains
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#frc #movementculture #movement #mobility #flexibility #charlottefitness #strength #internal #hip #PAILs #RAILs #prevention #control #progression #athlete #performance #performbetter #concordnc #training #instafit #yoga #stretch #charlottefitness
I just wanted to put a progression I like to use when trying to improve internal hip rotation. - With this progression I would like to also make sure you are not just enhancing flexibility but really improving your overall mobility. So make sure you add some PAILs/RAILs. - Flexibility: the passive range of motion in a joint that one obtains - Mobility: the active range of motion in a joint that one obtains - - - #frc  #movementculture  #movement  #mobility  #flexibility  #charlottefitness  #strength  #internal  #hip  #PAILs  #RAILs  #prevention  #control  #progression  #athlete  #performance  #performbetter  #concordnc  #training  #instafit  #yoga  #stretch  #charlottefitness 
This move with @stickmobility utilizes some of the @posturalrestoration methodology that I am learning from @matt_zaborowski The focus is on the right side here. Try 3 to 5 sets on the right and maybe one on the left. You will see how much easier it is on the left because of our bodies natural faults.
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With your right leg back, right arm up (hanging from the stick), right glute contracted, and your tail tuck and ribs down - take a deep breath thru your nose with your tongue on the roof of your mouth (keep ribs down). Then, exhale thru your mouth as if you are inflating a ballon (you can do that too 😉) as your are punching your arm to your left side while bringing your left ribs even tighter. For an added benefit, pull your left heal back to engage your left hamstring. Expect a little bit of shakiness.
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Complete 5 repetitions then rest for 30 to 60 seconds and repeat.
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#mobility #stability #spinemobility #shoulder #movement #thoracicmobility #thisisyoga #funkfit #whatwedo #hipmobility #mobilitysnacks #hipmobility #stick  #hips #kettlebell #shouldermobility #feedback #pails #rails #fundamentals #frc #stickmobility #posturalrestoration
This move with @stickmobility utilizes some of the @posturalrestoration methodology that I am learning from @matt_zaborowski The focus is on the right side here. Try 3 to 5 sets on the right and maybe one on the left. You will see how much easier it is on the left because of our bodies natural faults. . With your right leg back, right arm up (hanging from the stick), right glute contracted, and your tail tuck and ribs down - take a deep breath thru your nose with your tongue on the roof of your mouth (keep ribs down). Then, exhale thru your mouth as if you are inflating a ballon (you can do that too 😉) as your are punching your arm to your left side while bringing your left ribs even tighter. For an added benefit, pull your left heal back to engage your left hamstring. Expect a little bit of shakiness. . Complete 5 repetitions then rest for 30 to 60 seconds and repeat. . . . . . . . . . . #mobility  #stability  #spinemobility  #shoulder  #movement  #thoracicmobility  #thisisyoga  #funkfit  #whatwedo  #hipmobility  #mobilitysnacks  #hipmobility  #stick  #hips  #kettlebell  #shouldermobility  #feedback  #pails  #rails  #fundamentals  #frc  #stickmobility  #posturalrestoration 
Practicing low level controlled articular rotations. It’s essential to incorporate this into your practice as it improves mobility. CARs is good for so many reasons but mainly for:
• better range of motion
• rehab
• articular health & longevity of the joints

Each exercise should be slow (video was sped up) and controlled. Only practice will make you better, so keep applying what you learn. I’m not perfect but you have to start somewhere. 
Try it out!
Practicing low level controlled articular rotations. It’s essential to incorporate this into your practice as it improves mobility. CARs is good for so many reasons but mainly for: • better range of motion • rehab • articular health & longevity of the joints Each exercise should be slow (video was sped up) and controlled. Only practice will make you better, so keep applying what you learn. I’m not perfect but you have to start somewhere. Try it out!
Had so much fun assisting the very smart @movement101.physio yesterday as we took these students through the FRC system. Sound effects were priceless. AND....I’m going to work on building a shoulder today in my own practice. Every coach needs a coach. Learning stops when you close your mind. And having Michelle poke me as I went through my less than optimal shoulder CAR was a good reminder that I have work to do. We learn so much training our own bodies - I hope your therapist lifts and moves and has a coach. - cause Michelle does.
Had so much fun assisting the very smart @movement101.physio yesterday as we took these students through the FRC system. Sound effects were priceless. AND....I’m going to work on building a shoulder today in my own practice. Every coach needs a coach. Learning stops when you close your mind. And having Michelle poke me as I went through my less than optimal shoulder CAR was a good reminder that I have work to do. We learn so much training our own bodies - I hope your therapist lifts and moves and has a coach. - cause Michelle does.
It has been scientifically proven that not only does it make you look like a badass, wearing a hat while working out makes you lift 5.7x more weight...I checked.
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@daimesjean crushed his session yesterday. .
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#bostonfitness #igfitness #phaseone #phaseonefitness #clientappreciation #oneononepersonaltraining #smallgrouptraining #bootcampworkout #strengthandconditioning #mobilitytraining #flexibilitytraining #healthylifestyle  #healthandfitness #fitness #getfit #movementpatterns #CAR #FRC #rails #movementlifestyle #mobilitymonday #smashyourgoals #pails #progressnotperfection #hipmobility #instafitness #workforit #happyfriday #staymobile
It has been scientifically proven that not only does it make you look like a badass, wearing a hat while working out makes you lift 5.7x more weight...I checked. . . @daimesjean crushed his session yesterday. . . . . #bostonfitness  #igfitness  #phaseone  #phaseonefitness  #clientappreciation  #oneononepersonaltraining  #smallgrouptraining  #bootcampworkout  #strengthandconditioning  #mobilitytraining  #flexibilitytraining  #healthylifestyle  #healthandfitness  #fitness  #getfit  #movementpatterns  #CAR  #FRC  #rails  #movementlifestyle  #mobilitymonday  #smashyourgoals  #pails  #progressnotperfection  #hipmobility  #instafitness  #workforit  #happyfriday  #staymobile 
biar jadi ceritaaa #pails #mj2
Taking the 2nd year UBC masters of physiotherapy students through a science based mobility kinstretch class. I think they liked it a bit too much!

Great to work with this group of keeners and take their knowledge of science and apply it to rehab and performance. I think they got the message that our obsessive persist of passive stretching does not yield long term mobility gains...but FRC principles and techniques do. Science is essential.

Thank you @marx_conditioning for joining us!

Here are some hip external rotation lift offs in thread the needle (trying to lift the foot off the thigh) and of course some swimmers infinity hovers- yes,I’m obsessed with swimmers hovers. They work.

#kinstretch #frc #frs #butteryjoints #pails #rails #swimmershovers #obsessedwithswimmershovers
#movementislife #movementneverlies #articularhonesty
#healthyjointsmovemoreeasily #youneedtomovetokeepjointshealthy
#bulletproof #mobilityisearned 
#bodycontrol  #mobility #jointhealth #honestreps @kristina_heimbecker #ubcphysio
Taking the 2nd year UBC masters of physiotherapy students through a science based mobility kinstretch class. I think they liked it a bit too much! Great to work with this group of keeners and take their knowledge of science and apply it to rehab and performance. I think they got the message that our obsessive persist of passive stretching does not yield long term mobility gains...but FRC principles and techniques do. Science is essential. Thank you @marx_conditioning for joining us! Here are some hip external rotation lift offs in thread the needle (trying to lift the foot off the thigh) and of course some swimmers infinity hovers- yes,I’m obsessed with swimmers hovers. They work. #kinstretch  #frc  #frs  #butteryjoints  #pails  #rails  #swimmershovers  #obsessedwithswimmershovers  #movementislife  #movementneverlies  #articularhonesty  #healthyjointsmovemoreeasily  #youneedtomovetokeepjointshealthy  #bulletproof  #mobilityisearned  #bodycontrol  #mobility  #jointhealth  #honestreps  @kristina_heimbecker #ubcphysio 
$40 SPLITS MACHINE.

Instead of buying a $200-$300 splits machine, you can make it for less than $40. All you have to do is buy a "Tiger Claw's Steel Leg Stretcher" on Amazon for $23.20 and get yourself a green or blue @roguefitness monster band.

Strapping the band around your waist and winding it up on the center handle provides a constant pull, allowing you to relax as the stretch intensifies over time.

I usually do 2-3 sets of 5 mins with PAILS RAILS sprinkled in.

TIP: Throw in some #PAILS (adducting against the stretch) and #RAILS (abducting further into the stretch) to familiarize your nervous system with the range of motion. This will help make the stretch longer lasting and more accessible.

Watch till the end to see me struggle to get out of the stretch 😂😂
$40 SPLITS MACHINE. Instead of buying a $200-$300 splits machine, you can make it for less than $40. All you have to do is buy a "Tiger Claw's Steel Leg Stretcher" on Amazon for $23.20 and get yourself a green or blue @roguefitness monster band. Strapping the band around your waist and winding it up on the center handle provides a constant pull, allowing you to relax as the stretch intensifies over time. I usually do 2-3 sets of 5 mins with PAILS RAILS sprinkled in. TIP: Throw in some #PAILS  (adducting against the stretch) and #RAILS  (abducting further into the stretch) to familiarize your nervous system with the range of motion. This will help make the stretch longer lasting and more accessible. Watch till the end to see me struggle to get out of the stretch 😂😂
❗️❕❗️MAMA❗️❕❗️
Make America Mobile Again
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Im excited to let you all know that I have partnered with @pippin_performance to bring you all MOBILITY MATTERS!
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????What is it Jerry????
A 5 week guided mobility training program where he will take you through the system he uses with all of his clients to eliminate injury and get you back to your active pain-free life!
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IMPORTANT: This is going to be a closed group with a limited number of participants so he can give everyone personal attention.  If you want first dibs on details about the program and to sign-up before anyone else, I highly recommend signing up for the email list.  Space WILL fill up so go to the link in my bio, get on the list and get ready!! This is going to be a game changer for anyone who loves being active but sick of injury setbacks. #mobilitymatters #bestrongbemobile #y3lifestyle #health #fitness #online #mobility #active #chicago #sandiego #california #cars #pails #rails #frc #lululemon #entrepreneur #coach #personaltrainer
❗️❕❗️MAMA❗️❕❗️ Make America Mobile Again • Im excited to let you all know that I have partnered with @pippin_performance to bring you all MOBILITY MATTERS! • ????What is it Jerry???? A 5 week guided mobility training program where he will take you through the system he uses with all of his clients to eliminate injury and get you back to your active pain-free life! • IMPORTANT: This is going to be a closed group with a limited number of participants so he can give everyone personal attention.  If you want first dibs on details about the program and to sign-up before anyone else, I highly recommend signing up for the email list.  Space WILL fill up so go to the link in my bio, get on the list and get ready!! This is going to be a game changer for anyone who loves being active but sick of injury setbacks. #mobilitymatters  #bestrongbemobile  #y3lifestyle  #health  #fitness  #online  #mobility  #active  #chicago  #sandiego  #california  #cars  #pails  #rails  #frc  #lululemon  #entrepreneur  #coach  #personaltrainer 
Pastel color foldable pail helps to save space.
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Foldable Pail 
Size: small, medium, large)
Colors: Purple, Pink, Blue, Beige

Set of 3 at RM99
#agapelove #agapehomedecormy #homeiswheremyheartbelongs #home #homedecor #homelivinggoods #homesweethome #newhome #decorations #foldablepail #pails #pastel #colors
Make a WOW factor happen as soon as you enter the door by adding Silver Wire Palm Pail with wood handle Basket to your table space. 
Be it a flower display or candle display, it serves you well. 
Get the details now!
#pails #paildesign #paildesigns #homedecor #tabledecor #pail #flowerpail #silverpail #flowershowcase #contemporarydecor #contemporarydecoration #decoridea #decorideas #decorideasforyourhome #interiordecor #interiordecorating #interiordecoration #interiordesigninspiration #interiordesigninspo #interiordesignideas #decorationideas #tabledecorideas #tabledecor #lscollection #lscollections #lazysusan
Make a WOW factor happen as soon as you enter the door by adding Silver Wire Palm Pail with wood handle Basket to your table space. Be it a flower display or candle display, it serves you well. Get the details now! #pails  #paildesign  #paildesigns  #homedecor  #tabledecor  #pail  #flowerpail  #silverpail  #flowershowcase  #contemporarydecor  #contemporarydecoration  #decoridea  #decorideas  #decorideasforyourhome  #interiordecor  #interiordecorating  #interiordecoration  #interiordesigninspiration  #interiordesigninspo  #interiordesignideas  #decorationideas  #tabledecorideas  #tabledecor  #lscollection  #lscollections  #lazysusan 
So, know that we have opened up our #hips with our #cars we can now do our #pails and #rails #mobility drills to create more mobility and then control it. Finish these drills off with more cars or simple #isometric #exercises to keep your hips nice and #happy #Chiropractic #Flowoodms #mississippi #prehab #rehab #frc
পবিত্র আশুরার তাজিয়া মিছিলে প্রবেশের সময় দা, ছোরা, কাঁচি, বর্শা, বল্লম, তরবারি ও টিফিনকারি ব্যাগ বহন নিষিদ্ধ করেছেন ঢাকা মহানগর পুলিশের (ডিএমপি) #DhakaMetropolitanPolice #banned #swords #sculls #scissors #spears #pails during of #TaziaProcession .
#WNLNews #bangladesh🇧🇩 #BangladeshNews #OnlineMedia
পবিত্র আশুরার তাজিয়া মিছিলে প্রবেশের সময় দা, ছোরা, কাঁচি, বর্শা, বল্লম, তরবারি ও টিফিনকারি ব্যাগ বহন নিষিদ্ধ করেছেন ঢাকা মহানগর পুলিশের (ডিএমপি) #DhakaMetropolitanPolice  #banned  #swords  #sculls  #scissors  #spears  #pails  during of #TaziaProcession  . #WNLNews  #bangladesh 🇧🇩 #BangladeshNews  #OnlineMedia 
Awesome weekend learning the @functionalrangeconditioning system with @drandreospina and his team! Used to get treated by Dr. Spina back in the day so really cool running into him again and learning from him. Very excited to use these new techniques with my patients! #CARs #PAILs #RAILs
Awesome weekend learning the @functionalrangeconditioning system with @drandreospina and his team! Used to get treated by Dr. Spina back in the day so really cool running into him again and learning from him. Very excited to use these new techniques with my patients! #CARs  #PAILs  #RAILs 
Great FRC certification this weekend! This certification will help my clients become more mobile and help minimalize injuries! .
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#CARS #PAILS #RAILS #PALS #RALS #CIRCLES #rom #mobility #endrangestrength #controlyourself #kinstretch #threetoolsstrength #mikestauberfitness @innovativeresults
Couples who work out together, stay together!  This rock star couple have been working out together for 10 years.
This Monday morning we focused on some #yoga #pilates #cars #pails #rails to help aid in mobility before their long work week  travelling on airplanes.

#fitforgolf #fitforgolffitforlife #motivation #believe #winners #winningcouple #tatumranchgolfclub #fitness #teamwork #strategy #mytpi #breakthroughtheplateau
🚨 Mobility Monday 🚨
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Adductors (groin muscles) are a complex set of muscles that are partly responsible for both hip flexion and extension in various movements. SMR (foam rolling) and static stretching alone will not address these movements so mobility exercises such as a lateral adductor opening can help keep the muscles healthy and mobile. .
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#bostonfitness #backbayfit #phaseone #phaseonefitness #boylstonstreetboston #oneonetraining #smallgrouptraining #bootcampworkout #strengthandconditioning #mobilitytraining #flexibilitytraining #healthylifestyle  #healthandfitness #fitness #getfit #movementpatterns #CAR #FRC #rails #movementmonday #mobilitymonday #smashyourgoals #pails #motivationmonday #hipmobility #adductors
🚨 Mobility Monday 🚨 . . Adductors (groin muscles) are a complex set of muscles that are partly responsible for both hip flexion and extension in various movements. SMR (foam rolling) and static stretching alone will not address these movements so mobility exercises such as a lateral adductor opening can help keep the muscles healthy and mobile. . . #bostonfitness  #backbayfit  #phaseone  #phaseonefitness  #boylstonstreetboston  #oneonetraining  #smallgrouptraining  #bootcampworkout  #strengthandconditioning  #mobilitytraining  #flexibilitytraining  #healthylifestyle  #healthandfitness  #fitness  #getfit  #movementpatterns  #CAR  #FRC  #rails  #movementmonday  #mobilitymonday  #smashyourgoals  #pails  #motivationmonday  #hipmobility  #adductors 
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀🍆Credentials🍆⠀
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⠀ ⠀ ⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀🍆Credentials🍆⠀ ⠀ ⠀ ⠀ ⠀⠀
DID YOU KNOW we also offer a custom etching service, with options including logos, serial numbers, locations, contents and more!

#stainlesssteel #pharmaceuticalequipment #processequipment #containers #beakers #churns #buckets #pails #etching
kisuuuuut coy,,, #pails #mj2
Friday was a full day of #FRC and #Kinstretch. 
1.  Early morning #remotekinstretchmembership with @coachzachdeck.  Had to get in Class 5 before the busy weekend 
2. Evening #CARs and some #PAILs and #RAILs basics with @jeffposner for #300YTT @yogamechanics

#yogisdoingCARs
So excited to delve into this again!  Yup, delving into the "cake"! Who wants to join me to explore how a life's purpose is composed?  #pails #chrisbrady  #lifeasalayercake  #themargaritavilleconcept  #20yearsfromnow... #tlyaw
Are you having trouble with your squat?  Do you have good ankle mobility?  If you don’t the ankles could put a cramp in your squat.  Give this a try.
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💯We want to use PAILS & RAILS when there are limitations in movement.  They can help expand your range of motion by teaching your body it is safe to be at end range and then also strengthening your muscles at end range so you actively reach those positions over time. 💯
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PAILS-Progressive Angular Isometic Loading🤔 refers to the isometric work being done on the muscles that are being stretched.
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RAILS-Regressive Angular Isometric Loading🤔 refers to the isometric work being done on the muscles that are on the closing angle side of the joint.
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🔥PAILS & RAILS should not be done with pain.🔥
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#pails #rails #frc #mobility #ankle #functionaltraining #squat #movement #control #body #breathing #movementculture #strength #power #explosive #agility
Are you having trouble with your squat? Do you have good ankle mobility? If you don’t the ankles could put a cramp in your squat. Give this a try. - 💯We want to use PAILS & RAILS when there are limitations in movement. They can help expand your range of motion by teaching your body it is safe to be at end range and then also strengthening your muscles at end range so you actively reach those positions over time. 💯 - PAILS-Progressive Angular Isometic Loading🤔 refers to the isometric work being done on the muscles that are being stretched. - RAILS-Regressive Angular Isometric Loading🤔 refers to the isometric work being done on the muscles that are on the closing angle side of the joint. - 🔥PAILS & RAILS should not be done with pain.🔥 - #pails  #rails  #frc  #mobility  #ankle  #functionaltraining  #squat  #movement  #control  #body  #breathing  #movementculture  #strength  #power  #explosive  #agility 
My version of the 😺🐮 with✌🏽@stickmobility with a bit of “pails and rails” from @functionalrangeconditioning applying tension were you can at 80%, taking the sticks out of the ground and extending your hips while holding tension throughout the whole body 🤙🏽 🦀
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#mobility #stability #spinemobility #shoulder #movement #thoracicmobility #thisisyoga #funkfit #whatwedo #hipmobility #mobilitysnacks #hipmobility #stick  #hips #kettlebell #shouldermobility #feedback #pails #rails #fundamentals #frc #stickmobility
My version of the 😺🐮 with✌🏽@stickmobility with a bit of “pails and rails” from @functionalrangeconditioning applying tension were you can at 80%, taking the sticks out of the ground and extending your hips while holding tension throughout the whole body 🤙🏽 🦀 . . . . . . . . . #mobility  #stability  #spinemobility  #shoulder  #movement  #thoracicmobility  #thisisyoga  #funkfit  #whatwedo  #hipmobility  #mobilitysnacks  #hipmobility  #stick  #hips  #kettlebell  #shouldermobility  #feedback  #pails  #rails  #fundamentals  #frc  #stickmobility 
Get a little stainless steel in your life 💎  www.pharmahygieneproducts.com

#processequipment #pharmaceuticalequipment #stainlesssteel #bowls #churns #buckets #pails #beakers #trays
Show love to Your hips.....
And they will love  you back..... .
. By protecting what's above and below....
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#hipmobility routine in 90/90 prior to deadlifting session.. After a few ER/IR #pails #rails... This sequence really has my hips working the way they should be.
. I am really fighting to keep the movement honest but  there's still a  lot of work needed.
. . .🎥speedx3
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#functionalrangeconditioning #functionalrangesystems
#frcms
#controlyourself
We’ve almost survived the first 2 weeks back to school and me going back to a regular job. I have to say the boys are fairing better than I ;) I’m loving my new administrative assistant position at our Church but I’m just so exhausted at the end of the day with all the new info filling my mind each hour! Plus I’ve been wrapping up a few things like the wedding and a few prior commitments at our family business plus September is a crazy time of the year! All in all I think we are doing very well :) how about you?? .
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#backtoschooldecor #vintageglobe #vintagebooks #wheat #crayons #pencilcrayons #crayola #pails #homesense #vases #woodrounds
We’ve almost survived the first 2 weeks back to school and me going back to a regular job. I have to say the boys are fairing better than I ;) I’m loving my new administrative assistant position at our Church but I’m just so exhausted at the end of the day with all the new info filling my mind each hour! Plus I’ve been wrapping up a few things like the wedding and a few prior commitments at our family business plus September is a crazy time of the year! All in all I think we are doing very well :) how about you?? . . #backtoschooldecor  #vintageglobe  #vintagebooks  #wheat  #crayons  #pencilcrayons  #crayola  #pails  #homesense  #vases  #woodrounds 
Beach Vacation '88. #shorething #florida #coquinabeach
Thoracic Spine Mobility Training
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Great drill to help improve thoracic spine mobility that translates great to increasing bench arch🏋🏽‍♂️.
🔹Place a dumbbell on your hip crease, hook hands on the bench and slowly sink into a passive stretch. Hold for 2 minutes.
🔹Gather full body tension and perform a crunching motion but don’t change your position. Hold for 20 seconds.
🔹Keep full body tension but this time actively try to extend over the bench. Hold for 20 seconds.
⭐️Never move into pain.
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#control #pails #rails #frc
Thoracic Spine Mobility Training . Great drill to help improve thoracic spine mobility that translates great to increasing bench arch🏋🏽‍♂️. 🔹Place a dumbbell on your hip crease, hook hands on the bench and slowly sink into a passive stretch. Hold for 2 minutes. 🔹Gather full body tension and perform a crunching motion but don’t change your position. Hold for 20 seconds. 🔹Keep full body tension but this time actively try to extend over the bench. Hold for 20 seconds. ⭐️Never move into pain. . #control  #pails  #rails  #frc 
Tight calves preventing you from getting good dorsiflexion? Here is a couple of different versions of a mobility drill called PAILs and RAILs to help you build good strong dorsiflexion. The soleus or the gastrocnemius muscles may be in play, so we have included ways to make sure you get both muscles!
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#rebuild #exercise #MLB #FRC #pails #rails #sportschiropractic #chiro #rehab #prehab #ROM #lowbackpain #controlyourself #functionalrangeconditioning #mobility #flowermound #texas #dallas #instadfw #sportsmedicine #victorysportsrehab #sportschiro #chiropractic #stretching #stretch #baseball #nooffseason
Tight calves preventing you from getting good dorsiflexion? Here is a couple of different versions of a mobility drill called PAILs and RAILs to help you build good strong dorsiflexion. The soleus or the gastrocnemius muscles may be in play, so we have included ways to make sure you get both muscles! . . . #rebuild  #exercise  #MLB  #FRC  #pails  #rails  #sportschiropractic  #chiro  #rehab  #prehab  #ROM  #lowbackpain  #controlyourself  #functionalrangeconditioning  #mobility  #flowermound  #texas  #dallas  #instadfw  #sportsmedicine  #victorysportsrehab  #sportschiro  #chiropractic  #stretching  #stretch  #baseball  #nooffseason 
My Pumpkin Pail Moon Fizz Dippers are made! They’re scented with pumpkin and harvest spice. Perfect for fall. They’ll be available at our booth at TriPride on September 15th in Johnson City TN! Hope to see you there! 
#pumpkins #pails #dippers #moonfizz #bathbombs #fall #halloween #bathfizz #spicy #tripride #bathbomb #bathtime #mooncatcrafts #shopsmall #supportsmallbusiness
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FRCms @primalprowess
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Who needs a Front Squat Fix?! This variation of PAILs/RAILs for the front rack position is not the first step in the process. There are several prerequisites to satisfy before implementing this particular version. If your thoracic and wrist extension is limited, there's tightness and restriction in the surrounding tissues preventing your elbows from maintaining the proper height, you need the Front Squat Fix! P/RAILs stands for progressive and regressive angular isometric loading. The method involves holding a passive stretch in extension for an amount of time, then actively attempting to lift the elbows off of the blocks with maximal voluntary extension (PAILs), and finish with driving the elbows into the blocks in the extended position (RAILs). The time spent in each situation depends on your current competency throughout the initial portion of this series. (This video demonstrates a more rushed approach to enable me to show each phase without having to speed the video up). You being with the blocks closer to under the armpit and as you open up, the blocks are further removed toward the elbows, which demands even more extension as your upper body is able to "pour" through more easily and challenge the position. Please reach out if you're interested in receiving the entire Front Squat Fix program!
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#FunctionalRangeConditioning
#FRCms
#FunctionalRangeSystems
#FunctionalRangeAssessment
#ControlYourself
#FRCms
#ControlledArticularRotations 🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀
To become certified or to find a FRCms in your area, please visit our official website www.FunctionalAnatomySeminars.com (link in Bio) in the "Find/Become a Provider" area.
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#primalprowesstraining #reclaimyourendowment #frontsquat #frontrack #mobility #strength #stability #bodybuilding #powerlifting #olympicweightlifting #crossfit #frc #kinstretch #pails #rails #doanything @kristina_heimbecker @kinstretch @functionalrangeconditioning
⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRCms @primalprowess ・・・ Who needs a Front Squat Fix?! This variation of PAILs/RAILs for the front rack position is not the first step in the process. There are several prerequisites to satisfy before implementing this particular version. If your thoracic and wrist extension is limited, there's tightness and restriction in the surrounding tissues preventing your elbows from maintaining the proper height, you need the Front Squat Fix! P/RAILs stands for progressive and regressive angular isometric loading. The method involves holding a passive stretch in extension for an amount of time, then actively attempting to lift the elbows off of the blocks with maximal voluntary extension (PAILs), and finish with driving the elbows into the blocks in the extended position (RAILs). The time spent in each situation depends on your current competency throughout the initial portion of this series. (This video demonstrates a more rushed approach to enable me to show each phase without having to speed the video up). You being with the blocks closer to under the armpit and as you open up, the blocks are further removed toward the elbows, which demands even more extension as your upper body is able to "pour" through more easily and challenge the position. Please reach out if you're interested in receiving the entire Front Squat Fix program! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀ #FunctionalRangeConditioning  #FRCms  #FunctionalRangeSystems  #FunctionalRangeAssessment  #ControlYourself  #FRCms  #ControlledArticularRotations  🔻🔻🔻⠀⠀⠀⠀⠀⠀⠀⠀⠀ To become certified or to find a FRCms in your area, please visit our official website www.FunctionalAnatomySeminars.com (link in Bio) in the "Find/Become a Provider" area. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #primalprowesstraining  #reclaimyourendowment  #frontsquat  #frontrack  #mobility  #strength  #stability  #bodybuilding  #powerlifting  #olympicweightlifting  #crossfit  #frc  #kinstretch  #pails  #rails  #doanything  @kristina_heimbecker @kinstretch @functionalrangeconditioning
Kinstretch journey has begun!! It hurt like hell but it felt so damn good afterwards! 
#remotekinstretchmembership #kinstretch #CARS #PAILS #FRC #DAY2 #nopainnogrowth #gottabepatient #functionaltraining #90/90
I still can’t make out what these pails are for#streets#pails#beirut#lebanon #photography
Household products.. .

#enwhardware #shahalambranch #section9 #household #householditems #brooms #dustpan #pails #dustbin #colourful #quality #affordable .

ENW HARDWARE SDN BHD
📩No 6, Jalan Tengku Ampuan Zabedah J, 9/J Seksyen 9, 40100 Shah Alam.
📞03-58870027 / 012-6739829
🕣Mon-Sat : 8.30am - 6pm 
Sun : 9am-2pm
Goal: make everything weird. FRC kinstretch principles combined with Lion’s breath to give it a flare of kundalini..End range strength training to free up hip capsules as well as clear aggressive energy pathways? This is what my practice will become #kunstretch 
#kundalini #kinstretch #yoga #frc #mobility #lionsbreath #pails #rails #isometric #fire #water #muddywater #breath
Goal: make everything weird. FRC kinstretch principles combined with Lion’s breath to give it a flare of kundalini..End range strength training to free up hip capsules as well as clear aggressive energy pathways? This is what my practice will become #kunstretch 
#kundalini #kinstretch #yoga #frc #mobility #lionsbreath #pails #rails #isometric #fire #water #muddywater #breath
Trying different corner ornaments. 🔨 time
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#waywardfarms #fences #pails #gardenfence #pixelxl #eveninglight
Shoulder Internal rotation PAILs RAILs +
Scapular retraction PAILs RAILs
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어깨가 부드럽다 매일 해야지
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#케어무브 #caremove #FRC #PAILs #RAILs #어깨불편함 #배드민턴 #badminton
Who needs a Front Squat Fix?! This variation of PAILs/RAILs for the front rack position is not the first step in the process. There are several prerequisites to satisfy before implementing this particular version. If your thoracic and wrist extension is limited, there's tightness and restriction in the surrounding tissues preventing your elbows from maintaining the proper height, you need the Front Squat Fix! P/RAILs stands for progressive and regressive angular isometric loading. The method involves holding a passive stretch in extension for an amount of time, then actively attempting to lift the elbows off of the blocks with maximal voluntary extension (PAILs), and finish with driving the elbows into the blocks in the extended position (RAILs). The time spent in each situation depends on your current competency throughout the initial portion of this series. (This video demonstrates a more rushed approach to enable me to show each phase without having to speed the video up). You being with the blocks closer to under the armpit and as you open up, the blocks are further removed toward the elbows, which demands even more extension as your upper body is able to "pour" through more easily and challenge the position. Please reach out if you're interested in receiving the entire Front Squat Fix program! #primalprowesstraining #reclaimyourendowment #frontsquat #frontrack #mobility #strength #stability #bodybuilding #powerlifting #olympicweightlifting #crossfit #frc #kinstretch #pails #rails #doanything @kristina_heimbecker @kinstretch @functionalrangeconditioning
Who needs a Front Squat Fix?! This variation of PAILs/RAILs for the front rack position is not the first step in the process. There are several prerequisites to satisfy before implementing this particular version. If your thoracic and wrist extension is limited, there's tightness and restriction in the surrounding tissues preventing your elbows from maintaining the proper height, you need the Front Squat Fix! P/RAILs stands for progressive and regressive angular isometric loading. The method involves holding a passive stretch in extension for an amount of time, then actively attempting to lift the elbows off of the blocks with maximal voluntary extension (PAILs), and finish with driving the elbows into the blocks in the extended position (RAILs). The time spent in each situation depends on your current competency throughout the initial portion of this series. (This video demonstrates a more rushed approach to enable me to show each phase without having to speed the video up). You being with the blocks closer to under the armpit and as you open up, the blocks are further removed toward the elbows, which demands even more extension as your upper body is able to "pour" through more easily and challenge the position. Please reach out if you're interested in receiving the entire Front Squat Fix program! #primalprowesstraining  #reclaimyourendowment  #frontsquat  #frontrack  #mobility  #strength  #stability  #bodybuilding  #powerlifting  #olympicweightlifting  #crossfit  #frc  #kinstretch  #pails  #rails  #doanything  @kristina_heimbecker @kinstretch @functionalrangeconditioning
Who needs a Front Squat Fix?! This variation of PAILs/RAILs for the front rack position is not the first step in the process. There are several prerequisites to satisfy before implementing this particular version. If your thoracic and wrist extension is limited, there's tightness and restriction in the surrounding tissues preventing your elbows from maintaining the proper height, you need the Front Squat Fix! P/RAILs stands for progressive and regressive angular isometric loading. The method involves holding a passive stretch in extension for an amount of time, then actively attempting to lift the elbows off of the blocks with maximal voluntary extension (PAILs), and finish with driving the elbows into the blocks in the extended position (RAILs). The time spent in each situation depends on your current competency throughout the initial portion of this series. (This video demonstrates a more rushed approach to enable me to show each phase without having to speed the video up). You being with the blocks closer to under the armpit and as you open up, the blocks are further removed toward the elbows, which demands even more extension as your upper body is able to "pour" through more easily and challenge the position. Please reach out if you're interested in receiving the entire Front Squat Fix program! #primalprowesstraining #reclaimyourendowment #frontsquat #frontrack #mobility #strength #stability #crossfit #powerlifting #bodybuilding #olympicweightlifting #frc #kinstretch #pails #rails #doanything @kristina_heimbecker @kinstretch @functionalrangeconditioning
Who needs a Front Squat Fix?! This variation of PAILs/RAILs for the front rack position is not the first step in the process. There are several prerequisites to satisfy before implementing this particular version. If your thoracic and wrist extension is limited, there's tightness and restriction in the surrounding tissues preventing your elbows from maintaining the proper height, you need the Front Squat Fix! P/RAILs stands for progressive and regressive angular isometric loading. The method involves holding a passive stretch in extension for an amount of time, then actively attempting to lift the elbows off of the blocks with maximal voluntary extension (PAILs), and finish with driving the elbows into the blocks in the extended position (RAILs). The time spent in each situation depends on your current competency throughout the initial portion of this series. (This video demonstrates a more rushed approach to enable me to show each phase without having to speed the video up). You being with the blocks closer to under the armpit and as you open up, the blocks are further removed toward the elbows, which demands even more extension as your upper body is able to "pour" through more easily and challenge the position. Please reach out if you're interested in receiving the entire Front Squat Fix program! #primalprowesstraining  #reclaimyourendowment  #frontsquat  #frontrack  #mobility  #strength  #stability  #crossfit  #powerlifting  #bodybuilding  #olympicweightlifting  #frc  #kinstretch  #pails  #rails  #doanything  @kristina_heimbecker @kinstretch @functionalrangeconditioning
Perfect pail for fall decorating #vintagefindsht #falldecor #copper #pails
Next up: de 90-90 stretch. Met deze routine ga je mobiliteit en flexibiliteit creëeren in je heupgewrichten, wat bij velen onder ons stukken beter kan. Zowel interne als externe rotatie worden hierbij getraind. 
Zoals Shakira al doorhad; “hips don’t lie!”
Hou je heupen gezond, probeer het uit en laat me weten wat je ervan vindt! 
@functionalrangeconditioning
Next up: de 90-90 stretch. Met deze routine ga je mobiliteit en flexibiliteit creëeren in je heupgewrichten, wat bij velen onder ons stukken beter kan. Zowel interne als externe rotatie worden hierbij getraind. Zoals Shakira al doorhad; “hips don’t lie!” Hou je heupen gezond, probeer het uit en laat me weten wat je ervan vindt! @functionalrangeconditioning
When your badass customers are hard at work on a long weekend. Shoutout to @akacc73 and the CTM crew. Keep up the awesome work!
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#happysunday #spraypainting #spray #graco #gracoaprayers #torontopainter #torontopainters #benjaminmoore #benjaminmoorepaint #workhardanywhere #pails #paintlife #makeyourmark #badass #colourx #contractor #contractorsofinsta @gracopaintsprayers #halloweencostume2018
Does FRC twice..after some PAILs and RAILs with @rubenrojas and @handstandrea I attempted a split. Achieved? @hunterfitness @pmamovement #frc #mobility #cars #internalrotation #hips #acetabulum #externalrotation #functionalrangeconditioning #split #movement #pails #rails #adductors #bearsit
Maquillaje de anoche en tonos vino 🍷
Foto 1💄 labios tono aubergine 🍆
Foto 2💄 labios color #nude 😏

Cual es tu favorito? 
Escribe en Los comentarios 1 o 2 ? 👍👍👍👍👍👍👍👍
#makeupideas # simplemente
#lipstick #nudelips #blackhair #pails #friday #night#beautylook 
#lookbook
stay patient and trust my journey.. my time will come very soon #imblessed #pails
stay patient and trust my journey.. my time will come very soon #imblessed  #pails 
kang parkir jalan lurus #kemanagitu #pails
#Offset system or #heat transfer on #plastic #pails ? That's the question...
MOBILITY SNACKS
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“#1 stretch that you should be doing! If you’re someone with a busy schedule and can’t find the time to fit in your mobility work, give the Spiderman stretch a go! Take 60 seconds and get your body moving and you’ll feel the impact stretching can make on the body!“ @davidbidochka
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#mobility #stability #spinemobility #shoulder #movement #thoracicmobility #thisisyoga #funkfit #whatwedo #hipmobility #mobilitysnacks #hipmobility #foamroller #hips #kettlebell #shouldermobility #feedback #pails #rails #fundamentals #frc #spidermanstretch
MOBILITY SNACKS . “#1  stretch that you should be doing! If you’re someone with a busy schedule and can’t find the time to fit in your mobility work, give the Spiderman stretch a go! Take 60 seconds and get your body moving and you’ll feel the impact stretching can make on the body!“ @davidbidochka . . . . . . . #mobility  #stability  #spinemobility  #shoulder  #movement  #thoracicmobility  #thisisyoga  #funkfit  #whatwedo  #hipmobility  #mobilitysnacks  #hipmobility  #foamroller  #hips  #kettlebell  #shouldermobility  #feedback  #pails  #rails  #fundamentals  #frc  #spidermanstretch 
#Repost @paellapolice
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@lostwhalemke - Received a report there’s a lost whale 🐳 in MKE, no worries, #paellapolice on the scene. #9yumyum
#Repost  @paellapolice ・・・ @lostwhalemke - Received a report there’s a lost whale 🐳 in MKE, no worries, #paellapolice  on the scene. #9yumyum 
Pails are perfect to help get the squirt guns loaded quickly! #sterilitenation
Pails are perfect to help get the squirt guns loaded quickly! #sterilitenation 
These personalized pails were the first pails I ever did and so began Just Name It! 13 years later and I’m still feeling so blessed!!! I love my job!!! Thanks for posting this and making me smile @dlbee9 !!!! Xoxo #pails #personalized #personalizedgifts #personalizedgiftsarethebest #party #partyfavors #favors #birthday #stillgoingstrong13yearslater #friendswhoarefamily #mademesmile #pails #sandpails #lovemyjob #justnameit @shawnjustnameit @meis1117
Shoulder External rotation PAILs&RAILs 
보다 나은 움직임 ㄱ ㄱ
Shoulder External rotation PAILs&RAILs 보다 나은 움직임 ㄱ ㄱ
#Repost @phaseonefit
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🚨 Mobility Monday 🚨
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Testing out ranges from different positions. Hip CARs are my favorite mobility exercises as they allow me to challenge strength and mobility at end ranges. Hip mobility and strength are huge for soccer players and office workers alike.
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#bostonfitness #backbayfit #phaseone #phaseonefitness #boylstonstreetboston #oneonetraining #smallgrouptraining #bootcampworkout #strengthandconditioning #mobilitytraining #flexibilitytraining #healthylifestyle  #healthandfitness #fitness #getfit #movementpatterns #CAR #FRC #rails #movementmonday #mobilitymonday #smashyourgoals #pails #motivationmonday #hipmobility
#Repost  @phaseonefit ・・・ 🚨 Mobility Monday 🚨 . . . Testing out ranges from different positions. Hip CARs are my favorite mobility exercises as they allow me to challenge strength and mobility at end ranges. Hip mobility and strength are huge for soccer players and office workers alike. . . #bostonfitness  #backbayfit  #phaseone  #phaseonefitness  #boylstonstreetboston  #oneonetraining  #smallgrouptraining  #bootcampworkout  #strengthandconditioning  #mobilitytraining  #flexibilitytraining  #healthylifestyle  #healthandfitness  #fitness  #getfit  #movementpatterns  #CAR  #FRC  #rails  #movementmonday  #mobilitymonday  #smashyourgoals  #pails  #motivationmonday  #hipmobility 
🚨 Mobility Monday 🚨
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Testing out ranges from different positions. Hip CARs are my favorite mobility exercises as they allow me to challenge strength and mobility at end ranges. Hip mobility and strength are huge for soccer players and office workers alike.
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#bostonfitness #backbayfit #phaseone #phaseonefitness #boylstonstreetboston #oneonetraining #smallgrouptraining #bootcampworkout #strengthandconditioning #mobilitytraining #flexibilitytraining #healthylifestyle  #healthandfitness #fitness #getfit #movementpatterns #CAR #FRC #rails #movementmonday #mobilitymonday #smashyourgoals #pails #motivationmonday #hipmobility
🚨 Mobility Monday 🚨 . . . Testing out ranges from different positions. Hip CARs are my favorite mobility exercises as they allow me to challenge strength and mobility at end ranges. Hip mobility and strength are huge for soccer players and office workers alike. . . #bostonfitness  #backbayfit  #phaseone  #phaseonefitness  #boylstonstreetboston  #oneonetraining  #smallgrouptraining  #bootcampworkout  #strengthandconditioning  #mobilitytraining  #flexibilitytraining  #healthylifestyle  #healthandfitness  #fitness  #getfit  #movementpatterns  #CAR  #FRC  #rails  #movementmonday  #mobilitymonday  #smashyourgoals  #pails  #motivationmonday  #hipmobility 
menanti liburan sekolah di hari minggu #pails #natureofindo #jarangadus #semeru #rakum
*20% Off Anniversary Sale - We love vintage farm buckets here at Loot and any shape or size will do as long as there is lots of patina and wear! We use them for just about anything too - flowers, bath toiletries, picnic baskets, trash bins, storage or anything else we can think of! We have many options to choose from in the shop so come and see us and check out our loot! Shop is open Thursday and Friday 11am to 4pm, Saturday 10am to 4pm and always by appointment! 
#vintage #antiques #buckets #pails #farmhouse #farmhousedecor #farmhousestyle #farmhouseliving #interiordecor #interiordecorating #fixerupperstyle #metal #patina #picker #pickers #picking #rust #rusticdecor #loot #loothomeandgarden #sale #saturday #anniversary #anniversarysale #wisconsin #wisconsinrapids #shopsmall
*20% Off Anniversary Sale - We love vintage farm buckets here at Loot and any shape or size will do as long as there is lots of patina and wear! We use them for just about anything too - flowers, bath toiletries, picnic baskets, trash bins, storage or anything else we can think of! We have many options to choose from in the shop so come and see us and check out our loot! Shop is open Thursday and Friday 11am to 4pm, Saturday 10am to 4pm and always by appointment! #vintage  #antiques  #buckets  #pails  #farmhouse  #farmhousedecor  #farmhousestyle  #farmhouseliving  #interiordecor  #interiordecorating  #fixerupperstyle  #metal  #patina  #picker  #pickers  #picking  #rust  #rusticdecor  #loot  #loothomeandgarden  #sale  #saturday  #anniversary  #anniversarysale  #wisconsin  #wisconsinrapids  #shopsmall 
Improve your Overhead Squat by performing this drill first.
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Let yourself relax into a deep extension of the upper torso (thoracic spine). Be patient and with each breath try to get deeper.
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Looking to take this to the next level perform a FRC techniques called PAILS/RAILS with it.
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How drills do you perform before performing overhead squats??
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#overhead #squat #overheadsquat #thoracic #tspine #extension #lats #latstretch #charlotte #kannapolis
Improve your Overhead Squat by performing this drill first. - Let yourself relax into a deep extension of the upper torso (thoracic spine). Be patient and with each breath try to get deeper. - Looking to take this to the next level perform a FRC techniques called PAILS/RAILS with it. - How drills do you perform before performing overhead squats?? - #overhead  #squat  #overheadsquat  #thoracic  #tspine  #extension  #lats  #latstretch  #charlotte  #kannapolis 
PAILs stand for Progressive Angular Isometric Loading.  These are isometric muscle contractions that strengthen the muscles placed on stretch.  If your hip was flexed (knees to chest), the progressive tissue would be the glutes and hamstrings.

RAILs stand for Regressive Angular Isometric Loading.  These are isometric muscle contractions that strengthen the muscles on the closing side of the joint.  If your hip was flexed, the regressive tissues would be your hip flexors and quads.

PAILs and RAILs contractions are used whenever we see limitations in movement.  Limitations in joint movement can happen from disuse or postural demands placed on the body.

Thanks to #KinStretch for this info. More #FRC content coming your way soon!

#FRC #Ottawa #pails #rails #joint #health #mobility #massage #rmt #sportsmassage
PAILs stand for Progressive Angular Isometric Loading. These are isometric muscle contractions that strengthen the muscles placed on stretch. If your hip was flexed (knees to chest), the progressive tissue would be the glutes and hamstrings. RAILs stand for Regressive Angular Isometric Loading. These are isometric muscle contractions that strengthen the muscles on the closing side of the joint. If your hip was flexed, the regressive tissues would be your hip flexors and quads. PAILs and RAILs contractions are used whenever we see limitations in movement. Limitations in joint movement can happen from disuse or postural demands placed on the body. Thanks to #KinStretch  for this info. More #FRC  content coming your way soon! #FRC  #Ottawa  #pails  #rails  #joint  #health  #mobility  #massage  #rmt  #sportsmassage 
Chronic pain can affect your quality of life but it doesn’t have to be that way forever. •
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Our approach using @functionalrangeconditioning principles is industry proven to improve your mobility and help you reclaim your quality of life. •
Coach @sara.moves helps our members achieve this type of improvement daily at our facility so connect with us today to start the process 👍🏽•
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#Repost @sara.moves with @get_repost
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Marilyn joined us at @engineeredbodies 7 months ago with chronic injuries to her shoulder, knee, and hips. Basic daily movements like walking and carrying something were becoming more and more limited and uncomfortable for her.
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With a specific Mobility program created to tackle her limited ROM and get her quality of life back, the results have been amazing!
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This is a progress/comparison of her T-spine rotation. She had limitations due to her nagging shoulder injury. (Top photo - 7 months ago / Bottom photo - today!). The changes to her shoulder and knee have both been incredible too. Marilyn can now walk her dogs without stopping or needing frequent breaks. She can now move her arm in ways that previously brought her great discomfort. Her ability to get back to the things that she enjoys has been so rewarding for her!
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I am thankful that I get to work with her on a weekly basis. It reminds me of how resilient our bodies can be and that we can achieve more than we think we can. Every week, Marilyn comes in with a purpose, recounting her many wins and accomplishments throughout the days in between (my favourite part of our 1 hour together!). With the right plan of action, patience, and positive attitude, anything is possible!
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#mobility #FRC #functionalrangeconditioning #training #program #movement #movewell #tspine #rotation #shoulder #hip #knee #progress #ROM #rangeofmotion
Chronic pain can affect your quality of life but it doesn’t have to be that way forever. • • Our approach using @functionalrangeconditioning principles is industry proven to improve your mobility and help you reclaim your quality of life. • Coach @sara.moves helps our members achieve this type of improvement daily at our facility so connect with us today to start the process 👍🏽• • • #Repost  @sara.moves with @get_repost ・・・ Marilyn joined us at @engineeredbodies 7 months ago with chronic injuries to her shoulder, knee, and hips. Basic daily movements like walking and carrying something were becoming more and more limited and uncomfortable for her. . With a specific Mobility program created to tackle her limited ROM and get her quality of life back, the results have been amazing! . This is a progress/comparison of her T-spine rotation. She had limitations due to her nagging shoulder injury. (Top photo - 7 months ago / Bottom photo - today!). The changes to her shoulder and knee have both been incredible too. Marilyn can now walk her dogs without stopping or needing frequent breaks. She can now move her arm in ways that previously brought her great discomfort. Her ability to get back to the things that she enjoys has been so rewarding for her! . I am thankful that I get to work with her on a weekly basis. It reminds me of how resilient our bodies can be and that we can achieve more than we think we can. Every week, Marilyn comes in with a purpose, recounting her many wins and accomplishments throughout the days in between (my favourite part of our 1 hour together!). With the right plan of action, patience, and positive attitude, anything is possible! . #mobility  #FRC  #functionalrangeconditioning  #training  #program  #movement  #movewell  #tspine  #rotation  #shoulder  #hip  #knee  #progress  #ROM  #rangeofmotion 
Okay so as a follow up to my previous post (not the repost), here are 4 exercises that you can use to strengthen the gluteus medius (and other muscles)💪 💪 ⚪

1. Side plank: there are 4 variations in the video, starting from easier to more challenging. All variations focus on strengthening the gluteus medius with the rest of your hip and core stabilizers. ⚪

2. Supine clamshells, bridge, and single leg bridge: I'm going through these fast for Instagram's sake but you should do around 10 reps for each exercise. With the clamshells, do one knee at a time before doing them together. I have a med ball on my stomach as a tactile cue to keep my core braced- think about pushing your stomach into the ball. ⚪

3. Bear-sit PAILs/RAILs: get your hips and knees at 90 degrees and spread your hips as wide as possible. For the PAIL, push your legs into your arms to work the inner thighs. For the RAIL, use those outer glutes to push your knees out as far as possible. You can do each side for 15 to 60 seconds, depending on the intensity level. ⚪

4. Single leg RDL with kettlebell swing (?): don't have a name for this one but you get the idea. This is not only great for training your gluteus medius but also for training your feet!!!
Okay so as a follow up to my previous post (not the repost), here are 4 exercises that you can use to strengthen the gluteus medius (and other muscles)💪 💪 ⚪ 1. Side plank: there are 4 variations in the video, starting from easier to more challenging. All variations focus on strengthening the gluteus medius with the rest of your hip and core stabilizers. ⚪ 2. Supine clamshells, bridge, and single leg bridge: I'm going through these fast for Instagram's sake but you should do around 10 reps for each exercise. With the clamshells, do one knee at a time before doing them together. I have a med ball on my stomach as a tactile cue to keep my core braced- think about pushing your stomach into the ball. ⚪ 3. Bear-sit PAILs/RAILs: get your hips and knees at 90 degrees and spread your hips as wide as possible. For the PAIL, push your legs into your arms to work the inner thighs. For the RAIL, use those outer glutes to push your knees out as far as possible. You can do each side for 15 to 60 seconds, depending on the intensity level. ⚪ 4. Single leg RDL with kettlebell swing (?): don't have a name for this one but you get the idea. This is not only great for training your gluteus medius but also for training your feet!!!