Innate Performance

Here’s 2 great exercises I did with my client today as a superset.

1) The first is a snort to tall kneeling pallof press- great for core and rotational stability, obliques, glute medius… she hated doing these. Which is why we do them ✅

2) The second exercise is the supine glute bridge series. This exercise is a staple for providing strength and stability in the glutes and posterior chain, an area that most of society lacks.

Shown here are two versions but here’s how I’d progress it:
- supine glute bridge (shown in vid)
- glute bridge alternating leg lifts
- single leg glute bridge
- glute bridge on physio ball
- psoas marches*** (shown in vid)

The psoas march is one of my personal favorite exercises and is amazing for runners. It’s the best bang for your buck when it comes to working glutes and hip flexors.

When it comes to rehabilitation of any kind- progressing and regressing is what matters most and sadly a lot of trainers lack the knowledge on how to properly implement the right order of exercises.

Started as a warm up and then added a kettlebell to make it a full body workout.

I love animal flows like this because it works the whole body, helps improve strength and mobility, and requires some coordination and body control aka, core.

Even though it’s a “flow” I’m still precise with each movement. Don’t be afraid to try these movements and break it down step by step and then eventually add weight.

Get-ups > sit-ups 🎯

I’ve never told anyone to do sit-ups before because these are so much more effective. Even beginners can do these with no weights by just swinging your arms up if you have to. Just make sure to keep the feet on the ground no matter. Add weight to progress.

Stop doing sit-ups.

Easily one of my favorite shoulder mobility exercises that stretches the internal and external rotators. It’s also a great way to see which side is less flexible and what side needs more work. As always, go slow and pain free. All you need is a towel. No excuses 💯

Happy training 💪🏻