Hip-Flexors

Hamstring Flexibility: Quick and Easy Stretches for Instant Relief!

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Assisted Hamstring Flexibility

Let us start by discussing an aided hamstring stretch. This is accomplished by bending both knees, then flexing your quadriceps to straighten one leg. Then you take another bend in both knees and do the same on the opposite side. It is crucial to understand that this exercise is harder with lower hands and easier with upper hands.

You may put a little bit more strain through your hamstrings when you work on one side at a time. In this manner, you can stretch in comfort and with assistance. You can use a slant board as you advance. This provides an even more effective stretch at the backs of the knees and upper calves. Additionally, it makes it easier for you to support your own body weight.

Handling Your Body Weight

Many report that this workout feels excellent when they use their own body weight. However, the ATG (Athletic Truth Group) method also emphasises maintaining a straight lower back and unlocked knees. This increases lower back strength and raises the hamstring stretch.

A reasonable place to start is with roughly 25% of your body weight, according to the video. Try using 45 pounds, for instance, if your weight is 180 pounds. Your quads should remain contracted and your back should feel wonderful as you perform this. Although you can safely go above 20% of your body weight, most people find that starting at 25% works well.

Using Dumbbells and Barbells

You might start with lighter dumbbells to advance further. It is a wonderful idea to move to a barbell once you hit about 45 pounds. Instead of raising the slant, you might go broader while using a barbell. Because of this, the exercise is easier to complete and more effective.

Tips for Better Hamstring Flexibility

Additionally, the video offers two crucial pointers for an improved hamstring stretch. First, maintain a straight, up-and-down leg. The lower hamstring stretches more as a result. Secondly, extend your hips backwards. This causes the hamstrings to stretch farther.

Recall that finding a level that feels nice is the most important piece of advice. Do not go past that into uneasy territory. It is best to accept the level that feels right in the long run. You can increase your body’s resilience gradually. Take the long view and relish the journey. In this manner, you can gradually increase your strength, resilience, agility, and flexibility.

Enjoy the Process

The significance of enjoying the process is emphasised throughout the video. Do not rush it; it may take a few days, weeks, months, or even years. Rather, relish every moment along the route. Strength and flexibility will both significantly increase as a result of this.

Coaching and Support

There are fantastic choices accessible if you would like additional guidance. The video developer has been providing online coaching for more than six years. They do not require a long-term commitment and give instruction for $49.50 each month. This covers form coaching, 24-hour question response, and assisting you in mastering the workouts. Additionally, there are ATG coaches in your area. They can assist you in mastering the motions, regardless of whether you want a few sessions or a full-time trainer.

I appreciate you reading, and I hope these pointers will help you get stronger overall and with your hamstrings!

https://mobilityabilityagility.com/

The ATG Calf System: Unlock Your Full Athletic Potential!

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The ATG Calf System has proven to be extremely beneficial to me. This is not a fancy bodybuilding routine, but rather a simple system to support healthy lower legs. As a former fragile athlete, this system has made a significant difference for me. Let us get into how it works and why it is so useful.

Starting Simple

The ATG Calf System can begin with only a wall. Yes, a wall! Use a wall to perform straight leg and bent knee calf raises. These exercises are easier to perform on two legs than on one. It’s a great way to start without needing any equipment.

Understanding Your Calf Muscles

We have two main calf muscles: the gastrocnemius and the soleus. The gastrocnemius is the upper calf muscle, named after the Latin words for belly and leg because it bulges out like the belly of your leg. The soleus is the lower, deeper calf muscle, and its name comes from the Latin word for sandal.

Different Exercises for Different Muscles

Targeting the upper calf with a straight leg elevates the lower calf with a bent knee. However, we do not worry about which is superior in the ATG system. We just learned how to use both. With just a wall and sufficient repetitions, you can accomplish amazing achievements without the need for any equipment.

Adding Weights

Try a single leg standing calf raise if you have weights. Utilise the fist on your non-working side to gauge how much you are lifting. For the same reps, try to use at least 20% of your pain-free, close-stance, heel-elevated squat weight. Aim for at least 40 pounds in the calf raise, for instance, if you can complete eight reps with 200 pounds in the squat.

Using a Seated Calf Machine

A seated calf machine is useful for strengthening the soleus muscle. Although you are not lifting your own body weight, using a dumbbell or kettlebell will still work the soleus muscle. Just be sure to use enough weight and repetitions. Although it can be simple to accomplish over 20 repetitions with a 90-pound kettlebell, this is not the most accurate way to measure strength.

Enjoy Different Methods

For the soleus, you can use the wall, kettlebell, or machine approaches. Use whatever equipment you have to challenge your soleus. For the opposite side of the calf, remember to perform tibial raises in addition to straight and bent knee calf raises. You are already ahead of the game if you are training effectively in all three areas.

Tips for Better Form

Exercises for the lower legs are usually simpler than those for the upper legs, although I have learned a few tricks. First, give each rep a little pause at the top and bottom. You get both strength and flexibility from this. Instead of just lifting additional weight and bouncing against the wall, adopt the stretch position and stay there.

Mastering the KOT Calf Raise

The hardest to get good at is probably the Knees Over Toes (KOT) calf raise. Go only as far as your knee will go over your toe. Aim to keep your body motions limited to the calf lift. Remain calm and concentrate on the motion. Maintaining this role requires a lot of work, but it is worthwhile.

https://mobilityabilityagility.com/

Unlocking the Secrets: How to Alleviate Lower Back Pain: A Comprehensive Guide

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How to Alleviate Lower Back Pain

Brendan emphasises that stretching is not the only solution for how to alleviate lower back pain. He urges viewers to recognise that tightness in one area does not always imply that stretching is the answer. Brendan walks us through the stages of dysfunction, emphasising the last stage, pain. Tightness precedes pain, and even before that, there is weakness and dysfunction, which often go unnoticed.

Reassessing the Approach

Brendan challenges the conventional approach to low back pain, which typically entails seeking medical attention for pain relief and then attempting to stretch the tightness away. Instead, he advocates for a backwards approach in which strength is built first. This novel approach aims to lay a solid foundation, making stretching safer and more effective in the long run.

The Pyramid of Progression: Alleviate Lower Back Pain

Brendan introduces the Pyramid of Progression, which turns the traditional model on its head. Rather than focusing on pain relief first, he suggests starting with strengthening the pyramid’s weak points. This foundation is critical for progressing to stretching and, ultimately, achieving long-term strength and relief.

Building the Four-Way Hip Foundation

The Four-Way Hip concept is central to Brendan’s approach, which is a comprehensive strategy that targets the front, outer, posterior, and inner aspects of the hips. He breaks down the recommended exercises for each area, encouraging viewers to incorporate them into their routines. Brendan provides a step-by-step plan for strengthening and stretching the hips, including split squats and pigeon stretches.

Upper Body and Core Integration to Alleviate Lower Back Pain

Brendan introduces upper body and core exercises to broaden the focus beyond the hips. Hanging exercises, such as hangs and pullovers, take centre stage for improved shoulder mobility. Brendan emphasises the importance of a well-balanced approach, stating that stretching and strength training are not mutually exclusive but rather part of a spectrum.

Harmony Between Stretching and Strength

Brendan’s video highlights the importance of stretching and strength training. He challenges the dichotomy between the two, claiming that stretching is essentially a form of low-grade strength training. This revelation encourages viewers to approach both activities with a balanced mindset, acknowledging the symbiotic relationship between stretching and strength-building.

Crafting a Personal Routine

Brendan concludes the video by providing practical advice on incorporating the discussed concepts into a personalised routine. He emphasises the importance of discernment and self-awareness, urging viewers to proceed slowly. The emphasis is on playing the “long game” and avoiding excessive stretching, particularly for those with sensitive low backs.

How to Alleviate Lower Back Pain

Finally, Brendan’s video offers a new and insightful perspective on dealing with low back pain. His expertise in combining stretching and strength training opens up new avenues for those seeking long-term relief. Allow Brendan’s wisdom to guide you on your journey to a healthier lower back, and may you find the strength and flexibility required for a pain-free life. Here’s to Brendan and his quest for a strong, healthy lower back!

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Back Problems Fixed: A Message of Hope and Resilience

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Unlocking the Secrets to a Healthy Back: A Journey to Overcoming a Herniated Disc

I would like to share a personal story with those who have ever felt the frustration and hopelessness of dealing with a Herniated Disc. Brendan, who faced the daunting decision of spinal surgery due to his persistent back problems, inspired this. This article will look at key insights and lessons from Brendan’s journey, offering hope and practical advice to anyone facing similar challenges.

Facing the Facts: Why You Can’t Give Up on Your Back Problems

Brendan emphasises the importance of not giving up on your low back. He emphasises a basic truth: you will always have a low back. No matter how tempting it is to avoid movements or brace your way out of pain, the reality is that your low back is a lifelong companion. Brendan believes that understanding that avoidance will never work is the key to finding a long-term solution.

No Tissue Does Better Untrained

However, Brendan dispels the myth that avoiding the use of a specific body part will result in increased strength and recovery. He explains how the same principle applies to the low back as it does to knee injuries. Untrained tissue atrophy and decay, so targeted, progressive training is essential. Brendan describes his own journey, beginning with basic movements and gradually progressing to more difficult exercises, emphasising the importance of patience in the process.

Learning from Unsuccessful Surgeries

Brendan, who has had unsuccessful surgery, reflects on the common misconception that surgery is a quick fix for back problems. He describes his experience with knee surgery, which, while it addressed some issues, did not address the root cause. Brendan encourages people to investigate the underlying causes of their pain, emphasising the importance of understanding and addressing the factors contributing to their specific situation rather than relying on quick fixes.

The Test of a Lifetime: Overcoming Challenges with Curiosity

Brendan admits that dealing with chronic back pain is a significant challenge that necessitates a mental shift. Rather than giving up, he encourages people to approach the challenge with curiosity and humility. Brendan learned the value of understanding his body’s responses and adjusting his training as a result of his curiosity about the back pain and setbacks.

Direct Low Back Ability Training: A Year of Dedication

Brendan’s advice is centred on direct low back ability training. Of course, he suggests a one-year commitment to gradually building strength and resilience. Indeed, the emphasis is on a structured, step-by-step approach, with exercises like the back extension used to rebuild and strengthen the low back. Brendan emphasises the importance of consistency and patience throughout this process.

Putting Cards in Your Favour: Balancing Imbalances and Mobility

Brendan suggests a comprehensive approach to success that includes balancing imbalances and addressing mobility issues. He introduces a 360-degree core strategy that includes exercises to open hip flexors, improve hip mobility, and directly strengthen the back. Individuals can create favourable conditions for healing and strengthening their low back by using a holistic approach.

You Are the Solution: Empowering Yourself in the Healing Journey

Brendan’s message is inspiring: you are the answer to your back pain. He encourages people to recognise their own bodies as experts. While professional advice is beneficial, Brendan emphasises that no one else can fix your back for you. It takes a personalised, patient, and committed effort to navigate the complexities of back pain and gradually build a resilient and healthy low back.

The Journey of Patience and Hope

Brendan ends his heartfelt message by expressing his hope that this advice reaches someone at the right time, preventing them from giving up too soon on back problems. He emphasises the importance of thinking long term, implying that breakthroughs may be closer than one thinks. Moreover, individuals can embark on a transformative path to a healthier and pain-free low back by embracing the journey with patience, curiosity, and commitment.

Overcoming Back Problems

Brendan’s journey is an inspiring example of the human spirit is resilience and the transformative power of dedication and patience. Indeed, this article distils the key takeaways from his video, providing a road map for anyone suffering from chronic back pain. Furthermore, your low back is not a lost cause, and with the right mindset and approach, you can unlock the secrets to a healthier, pain-free life.

https://mobilityabilityagility.com/

Limber and Strong: Stretch Strength The Definitive Guide to Achieving Stretch Strength Zen!

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Unlocking Flexibility with Stretch Strength Training

Stretch strength was crucial to my performance as a competitive ice skater. Stretching for hours each week became a habit for me to maintain my abilities. As I watch my husband perform front splits without any prior stretching, I wish I had known about the benefits of stretch strength training when I was skating.

Finding Harmony in Stretch and Strength

The key is to perform the front split without pain. Stretch strength training entails finding a comfortable level of stretch and strength. This strategy has significant long-term benefits. Furthermore, as a result of consistent training, my personal goal shifted from perfecting splits to simply enjoying basketball without knee pain.

ATG Split Squat and Good Morning Progression

The ATG split squat and good morning progression transformed squat mobility. However, ankle injuries are frequently used as a barrier. I understand the struggle because a serious off-ice ankle injury ended my figure skating career. Stretching and strengthening the hamstrings and inner thighs were critical in overcoming previous injury limitations.

The Quest for Pancake Flexibility

Stretch strength training affects pancake flexibility. Finally, the standing pancake demonstrates that weight training is not the only way to improve. The interaction of flexibility and strength is demonstrated by gradually increasing the groyne load from hands to elbows. Injury is reduced when a person is both strong and flexible.

Building a Foundation for Longevity

My top priority is longevity, especially as a mother trying to keep up with her children. Stretching to improve bridge flexibility was a revelation. I have learned that in a world where modern postures rule, it is critical to train in the opposite direction to balance the strain on our bodies.

Targeting Weak Links

As a mother of two toddlers, I am constantly bending, which strains my back. The centre of the back should be reinforced. These two exercises, which target common weak links, have become the foundation of my routine. Strengthening these areas is critical not only for avoiding pain, but also for ensuring that I can participate in my children’s activities for many years to come.

Stretch Strength Training in Action

The ATG system divides stretch strength training into three types. The foundation is a backward sled or treadmill. The resistance comes from the ground, which ensures safety while allowing for a rhythmic workout. When combined with stretch strength training, this foundation improves results.

Fixing Weak Links for Lasting Results

The third component will be to repair weak links, on which we will concentrate next week. Identifying and addressing weaknesses, such as muscles in the middle of the back, ensures a thorough approach to flexibility and strength. It is about finding balance, not just flexibility for the sake of flexibility.

A Grateful Acknowledgment

Before concluding, a heartfelt thank you is in order. My husband, Ben Patrick, has undergone an incredible transformation. The journey has been incredible, from icing his knees after every workout to now passionately sharing his knowledge with the world. His commitment to growth as a partner and a father makes me proud.

Gratitude and Support

Finally, I want to thank everyone who has assisted ATG. Your efforts to spread the word about stretch strength training are paying off. ATG’s mission is to promote holistic fitness, not just equipment or programmes. Let us continue to question conventional wisdom and put our bodies’ health first.

https://mobilityabilityagility.com/

How to Jump Higher: 9-Step Checklist

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How to Jump Higher: A Guide by KneesOverToesGuy

Learn How to Jump Higher with KneesOverToesGuy. Ben shares his journey and expertise on how to jump higher while maintaining optimal knee health in this informative video. Ben begins by emphasising the importance of knee strength in jumping and how neglecting it can lead to a variety of issues, such as surgeries, painkiller addiction, and depression. He takes a novel approach to training, challenging conventional wisdom.

Starting with Full Range of Motion

Ben underscores the importance of working through a full range of motion to enhance muscle tissue and leg strength. Contrary to common practises limiting knee movement, he advocates for responsible freedom in training. Drawing inspiration from high jumpers like Olympic gold medalist Stephen Holm, he critiques the restrictive methods prescribed by some trainers and emphasises the benefits of backward walking.

The ATG Split Squat: A Scalable Solution

The discussion extends to the ATG split squat, a key exercise in Ben’s training arsenal. He explains how this exercise, when done correctly, positively impacts ankle and knee mobility. Through the example of Kador Xani, the shortest person to dunk and kick a basketball rim, Ben illustrates the potential for strength and flexibility to coexist.

Personal Journey and Scalability

Ben shares his personal journey, expressing his initial goal of playing basketball without knee surgeries. By incorporating the ATG split squat into his routine, he noticed improved knee health and unexpected gains in vertical jump. He introduces the concept of scalability, emphasising that training should be individualised and pain-free, regardless of age or ability.

How to Jump Higher: The Impact on Longevity

Ben’s motivation goes beyond personal goals; he envisions a future where his mom and individuals of all ages can maintain mobility and athleticism. Scalability becomes a cornerstone, allowing people to start from their current level and progress pain-free. He emphasises that scalability isn’t just about age; even elite athletes may need to start with foundational exercises.

George Hacken Schmid: An Exemplar of Longevity

To further emphasise the importance of scalability, Ben introduces George Hacken Schmid, who, in his mid-’80s, maintained incredible athleticism. He shares how Hacken Schmid’s routine, involving jumping over a chair, aligns with the principles of scalability and highlights the connection to backward walking exercises.

Strategies on How to Jump Higher

However, transitioning into strategies for achieving maximum jump height, Ben introduces Court, aiming to be the highest jumper globally. The three-pronged approach includes weekly jump sessions, slant squats, and strength in secondary areas. The emphasis is on balancing strength, technique, and conditioning to optimise jump performance.

Adapting the Checklist for Personal Goals

Ben provides a comprehensive nine-point checklist categorised into three main sections: the jump session, leg strength, and accessory exercises. He encourages individuals to evaluate their jump sessions for sufficient force, incorporating wins, and harnessing adrenaline. The checklist extends to monitoring the ease of slant squats and ATG split squats, the inclusion of sled work, and progress in ankle strength.

Ankle Strength, Posterior Chain, and Core Training

Delving into specifics, Ben discusses the significance of ankle strength, emphasizing the deep calf muscle and tibialis. The posterior chain, comprising hamstrings, glutes, and lower back, is recognized for its role in maintaining balance and strength during jumps. Additionally, Ben stresses the importance of full-range training for the upper body and core, connecting shoulder mobility to overall athleticism.

How to Jump Higher

Ben Patrick’s video offers a comprehensive guide to unlocking higher jumps and maintaining knee health. By blending personal experiences, scientific insights, and practical advice, he creates a roadmap for individuals aspiring to enhance their vertical jump while prioritizing joint health.

https://mobilityabilityagility.com/

10 Benefits of The ATG Split Squat

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Unlocking Athletic Potential: The ATG Split Squat

Unveiling the Benefits

The ATG split squat is more than just an exercise; it is a gateway to a world of fitness benefits. In this section, we will look at ten benefits, each of which contributes to the improvement of your physical abilities.

1. Front Ankle Mobility: A Foundation for the ATG Split Squat

Starting with front ankle mobility, this exercise prioritises front ankle flexibility. This fundamental mobility component sets the stage for a cascade of positive effects on your overall fitness.

2. Front Knee Connective Tissue Development: Building Resilience

The ATG split squat then actively promotes the development of connective tissues around the front knee. This is not just a muscle-building exercise; it is a comprehensive approach to fortifying the structures that support your knee joint.

3. Front Quads Development: Shaping the Vastus Medialis

The focus then shifts to the front quads, with a focus on the vastus medialis. This targeted development benefits both the aesthetics and functional strength of your legs.

4. Front Adductor Inner Thigh Development: A Comprehensive Approach

Deeper into the exercise, the benefits extend to the inner thigh muscles, promoting balanced and comprehensive leg muscle development. This openness is a distinguishing feature of the ATG split squat.

5. Front Glute Development: Sculpting Power and Stability

The journey continues with a focus on developing the front glutes. This muscle must be strengthened not only for aesthetic reasons but also to improve power and stability in various physical activities.

6. Rear Hip Flexor Flexibility: A Squat Foundation

The ATG split squat emphasises the flexibility of the rear hip flexors. This aspect is frequently overlooked, but it is crucial to overall hip health and mobility.

7. Rear Hip Flexor Strength: Balancing Flexibility with Strength

The exercise does not stop at flexibility; it also strengthens the rear hip flexors. This two-pronged approach ensures a balance of flexibility and strength, which is critical for athletic performance.

8. Jump Plateau Busting: Breaking Limits

Its ability to break through jump plateaus is one of its remarkable advantages. This exercise helped the speaker discover his dunking ability, and he attests to its effectiveness in pushing physical boundaries.

9. Speed Plateau Busting: Unlocking Speed Potential

Aside from jumps, the ATG split squat allows you to break through speed plateaus. Strength, flexibility, and targeted muscle development all contribute to increased athletic speed.

10. Guts and Mastery: The Psychological Advantage

The tenth advantage is psychological. Mastering the ATG split squat is a test of one’s determination and courage. It involves going to the gym and completing a difficult exercise.

Understanding the ATG Split Squat Progression

The speaker introduces the concept of a regression system before discussing the progression of the ATG split squat. This system serves as a guide, allowing people of all fitness levels to benefit from this exercise.

The Foundation: Zero Programme

The zero programme serves as a starting point. Indeed, it entails achieving a comfortable, pain-free range of motion with the front hamstring covering the calf. This fundamental step is required for everyone, even those in good health, to ensure proper form and avoid injuries.

Embracing Full Range of Motion: Debunking Myths

The speaker dispels myths about full range of motion, claiming that, contrary to popular belief, deep knee bending can protect and strengthen the knees. As a result, this insight aligns with current research, emphasising the importance of embracing a full range of motion for joint health.

Gradual Progression: From Split Squats to Deep Squats

Recognising that not everyone begins as a deep squat enthusiast, the speaker recommends a gradual progression. The ATG split squat acts as a stepping stone, allowing people to gradually increase their strength and comfort before progressing to full, deep squats.

Ankle and Knee Strengthening: The Role of Zero Programme in Preparing for Deep Squats

The zero programme includes exercises to strengthen the ankles and knees in addition to the ATG split squat. This comprehensive approach prepares people for the challenges of deep squats by laying a solid foundation.

The Power of Balance: Building Ankle Mobility

The importance of balance in the ATG split squat is emphasised by the speaker. Whether done with both legs or just one, the exercise improves ankle mobility, which is essential for overall lower body strength and flexibility.

Slant Board Integration: Stability and Loading

As people advance, the slant board becomes an invaluable tool. It improves stability, particularly when loaded with dumbbells or barbells. The slant board acts as a bridge between assisted and unassisted versions of the ATG split squat.

Heel Down Transformation: Long-Term Ankle Mobility

The transition to keeping the heel down is an intriguing aspect of the progression. This represents a long-term commitment to ankle mobility, with additional benefits such as increased stretch on the back hip flexors and front glute development.

Loading for Knee Strength: Finding Stability

The discussion includes loading for knee strength. Different approaches are investigated, such as keeping the heel up for more knee effect or keeping it down for stability. Ben argues that these variations based on individual needs and goals are necessary.

The Journey to Maximum Loading: A Personalised Approach

Finally, the speaker shares personal insights from his exploration of various loading methods. From industrial-sized door wedges to finding stability with specific techniques, he emphasises the importance of tailoring the approach to individual needs.

Unleashing Your Potential

The ATG split squat is more than just a workout; it is a transformational journey. From ankle mobility to knee strength, breaking plateaus to psychological mastery, this exercise provides a comprehensive approach to fitness. It is an invitation to unleash your athletic potential, one split squat at a time. So, grab your potential, embrace the challenge, and let the ATG split squat redefine your fitness narrative.

Rebuilding Your Low Back Strength: A Breakthrough Blueprint

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Hip Mobility Unleashed: 5 Secrets For Pain-Free Movement!

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This YouTube video demonstrates various hip mobility exercises for improving hip flexibility and strength. Ben demonstrates a series of exercises aimed at increasing hip ability and discusses their benefits, scaling options, and personal experiences. Indeed, these exercises are designed to help individuals enhance their hip mobility, prevent injuries, and improve sports performance. In this summary, we will break down the content into several sections and provide an overview of the key information.

The video starts by introducing the importance of hip mobility. So, Ben explains that hip mobility is essential for strength, flexibility, and injury prevention. Indeed, He emphasizes that the exercises demonstrated are a gentle and scalable way to improve hip mobility.

Hip Mobility Exercises

Head to Foot Exercise

Ben starts by doing the “Head to Foot” exercise. Furthermore, they describe good form, emphasising the importance of squeezing the glutes, engaging the abs, and keeping the knees off the floor. Change the bench angle, advance from assisted to unassisted, or add extra weight to scale this exercise.

Glute Contraction and Tibiofibular Dislocation

In addition, The movie emphasises the need of hip mobility for people suffering from conditions such as tibiofibular dislocation. The teacher describes how training on hip mobility might help with these issues. They provide certain techniques to prevent knee bone dislocation.

Scaling Options

There are multiple ways to scale the exercises, you can elevate the front foot or using assistance. In addition, tailor to your individual needs and abilities.

Stretching and Contracting

The importance of stretching and contracting hip muscles. The instructor shares their personal practice of 20 reps per set for three sets on their mobility day. They mention the importance of maintaining safety while progressing to more challenging levels.

Advanced Mobility Techniques

Furthermore, the video mentions a few advanced mobility techniques, including a shoutout to someone named Kadur Ziana, who is a flexibility mentor. These techniques are an additional means of improving hip ability.

Conclusion and Additional Tips

Ben summarises how these exercises are typically used in their training programmes, both as part of long-term full-body programmes and as part of short-term specialised protocols. These exercises are flexible and scalable. The film closes with advice on where to obtain additional programmes and equipment suggestions.

Key Takeaways

It does, in fact, provide a step-by-step guide to various hip ability exercises. The most important lessons are the importance of hip mobility for strength and flexibility, the importance of safe and progressive growth, and the numerous scaling choices available to people. Long-term training programmes or short-term targeted mobility work.

Individuals can improve their hip mobility, reduce their chance of injury, and improve their overall athletic performance by implementing these exercises into their routine. The video encourages viewers to incorporate these exercises into a well-rounded workout routine.

https://mobilityabilityagility.com/

The Hip-Flexors & Lower Back Pain Connection May Have a Long-Term Answer!

Kneesovertoesguy encourages viewers to think outside the box and explore unconventional methods to address their hip flexor and lower back concerns.

How to Start Improving Bad Knees Right Now

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How to Start Improving Bad Knees, even without any fancy equipment. Here’s what you can do: Start with a 10-minute walk, but try walking backward instead. Or you can do 25 tibialis raises. These exercises work the muscles around your knees and make them stronger. When your muscles are stronger, it helps your knees heal and makes them less likely to get hurt.

I know these exercises work because they helped me achieve my dream of being able to dunk a basketball. Now, when I play basketball, I feel amazing because my knees don’t hurt anymore. I used to rely on surgeries, painkillers, and icing all the time just to get through the day. But now, I haven’t had any problems with my knees for ten years, all thanks to these simple exercises.

But it’s not just about doing the exercises. It’s also about doing them the right way. I learned this from watching an incredible athlete named Bryce Harper. He always tries to do every exercise perfectly. Seeing his dedication made me realize that to get the best results, you have to give your all in every workout.

So, I decided to follow Bryce Harper’s example. I won’t settle for doing exercises halfway. I’ll strive to do each one perfectly. I won’t try to lift heavier weights until I can do the exercises with my own body weight. I believe that this approach will make my training year a success, just like it did for Bryce.

It’s important to set goals for yourself. One goal is to be able to lift your heel while keeping good form. That might sound simple, but it’s an important step. Another goal is to be able to do 25 reps of the exercise with weights in each hand. I found that reaching this goal can really change your life. Even being able to do the exercise with just your body weight is a big accomplishment.

But be careful when you want to go beyond those goals. It’s important to think about what you want to achieve and talk to a coach if you want to do more. For me, in the next year, I’ll focus on doing each rep perfectly, rather than trying to lift heavier weights. I believe this will make my training year a big success.

While the exercises are important, I also want to talk about the tibialis raise. This exercise works a muscle called the tibialis that often gets ignored. Some people feel a burning sensation or heel pain when doing this exercise. I recommend wearing supportive shoes and easing the pressure by alternating sides. If you’re more advanced, you can try doing the exercise on one leg, but start with the basics and gradually work your way up.

I’m really grateful to Bob Guida, the person who came up with the tibialis raise. His clever idea, many years ago, changed the way athletes stay in shape. Even though this exercise isn’t as popular now, it made a big difference in my own fitness journey.

To help more people do these exercises, I’ve worked with equipment makers to create the Tip Bar. It’s a simple tool that works well. You can find the Tip Bar in stores now, and I even started my own equipment company to offer it at lower prices. I want to share my knowledge and make it affordable for everyone who wants to improve their knee health.

I want to say a big thank you to the ATG community for their support. Without them, I wouldn’t be here, making videos and sharing the ATG system. I appreciate their trust and support, and together, we’ve built a great community that helps and encourages each other. It’s not just about winning or losing—it’s about being part of the game of life.

As Thanksgiving approaches, I wanted to say thank you and express my gratitude. My journey

of overcoming knee issues has been life-changing, and it’s all thanks to these exercises. I encourage you to try them, give them your all, and see the difference they can make. And remember, while pursuing your own goals, don’t forget to show kindness and support to others. Together, we can achieve greatness and help one another along the way.

https://mobilityabilityagility.com/

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