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Palm Cooling for Performance Enhancement

We often think of nutrition, hydration, and mobility work in our preparation for sports. But how often have you considered your internal core temperature or ways to regulate that to improve your performance? Probably not very often. But, simple tactics like palm cooling have been shown to have dramatic effects in athletics. Let’s discuss how. Thermoregulation and Performance In the...
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The Best Blood Flow Restriction Bands and Devices in 2022

I am frequently asked what the best blood flow restriction bands are. As with any trend in the fitness world, many manufacturers have designed blood flow restriction products recently to match the growing demands for BFR equipment. Like most fitness tools, the best set of BFR bands is highly related to your goals. Unfortunately, some devices on the market have...
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The Best Hip Thrust Variations for Stronger Glutes

The hip thrust, popularized by Bret Contreras, is one of the most widely used exercises for targeting glute strength and hypertrophy. This movement takes the standard glute bridge and increases the difficulty by elevating the shoulders for a greater range of motion. A variety of different variations will allow us to increase the intensity of the hip thrust for more...
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Psoas March Variations for Stronger Hip Flexors and Core

The psoas march is one of the best exercises for strengthening the hip flexors and abdominal muscles. It’s effectiveness makes it a staple in many programs I write for addressing hip impingement, hip flexor tightness, diastasis recti, and low back pain. If you’re looking to improve any of those areas, then these psoas march (PM) variations will be sure to crush...
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The Best GHD Sit Up Variations

The GHD Sit Up is one of the most challenging abdominal exercises in all of fitness. This exercises takes the abdominal muscles through a larger range of motion as the spine extends and flexes during the GHD sit up than most “core” exercises commonly used. This large motion results in the GHD sit up being incredibly challenging and many athletes...
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5 Keys to Returning to Kipping Pull-Ups Postpartum

There isn’t a ton of information on the internet about how exactly to return to kipping pull-ups postpartum. There’s even less when we talk about other gymnastics movements such as toes to bar and handstand work. And of the information available, it is often put out by athletes that have had their first child and instantly consider themselves a postpartum...
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Returning to Toes to Bar Postpartum

Returning to CrossFit gymnastics movements postpartum can be a challenging process for many new moms. Of all the movements CrossFit athletes perform, returning to toes to bar postpartum is probably the most difficult to get back. If you have been looking for help returning to toes to bar postpartum you have probably already seen there isn’t a lot of information...
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The Best Low Back Strength Exercises

Whether your goal is to PR your squat and deadlift, or to simply finally get long-lasting relief from low back pain, strengthening the muscles of your lower back is important. While I believe firmly that the deadlift is the best exercise you can do to strengthen your lower back, there is a lot of value in having other exercises to...
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The Best Banded Hip Mobilizations for Improved Hip Mobility & Performance

If you are looking to improve your hip mobility for improved performance or less pain, then using different banded hip mobilization techniques can be incredibly helpful. There are a number of different ways we can set a band up to help with opening up different directions of motion. Choosing the best mobilization for your specific needs is key to seeing...
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