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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 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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Finding Your Best Squat Stance

If you’re an athlete, chances are you squat on a regular basis. That’s because the squat is one of the most common and important exercises in any routine. We often discuss how strengthening different muscles can help improve your squat performance. But, adjusting your squat stance can be one of the easiest ways to improve your squat performance. When athletes...
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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 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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Blood Flow Restriction Training for Athletes

Blood Flow Restriction Training Authors: Nicholas M. Licameli (@nicklicameli), DPT & Nicholas Rolnick, DPT (@thehpm) – The BFR PROS (@thebfrpros) If you’ve landed on this page, you’ve likely already read about how blood flow restriction (BFR) is rapidly growing into the mainstream as both a fitness and rehabilitation tool to accelerate performance & recovery. If not, we encourage you to...
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The Ultimate Guide to Returning to CrossFit Postpartum 

I’m excited to have postpartum fitness specialist Christina Prevett MScPT, Ph.D. (c ) discuss the important topics you need to know prior to returning to CrossFit postpartum! Christina also runs TheBarbellMamas, which gives amazing training plans to pregnant and postpartum women! You are a Crossfitter. It’s what you love to do. You live and breathe the sport. When you get pregnant,...
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Fixing The Squat Butt Wink

The squat butt wink is one of the most well known of all squat movement faults. If you haven’t heard of butt wink before, it is the term used to describe the excessive rounding of the lower back as an athlete drops down into the bottom of the squat. This puts the body in a sub-optimal position for developing and...
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