Tag Archives: crosstraining

Core Strength 101: The Active Bridge; Firing Up Those Glutes

This technique is a beautiful blend of core activation & stabilization while spotlighting & engaging those injury preventing & power perpetuating lateral stabilizers in your hip abductors…

If you’ve got that down (step 1: holding the bridge), then step your game up & maintain the above while simultaneously firing, working out & toning those “butt” muscles: your Gluteus Maximus & Medius. Repetition is key here to fortify (or create) that synergystic firing pattern from the brain to the glutes & the rest of the core; essential to walk, run, jump, lift, balance, MOVE.

The capacity to do so is especially pertinent after prolonged periods of inactivation due to uninterrupted sitting; which is the perfect recipe for weak & untoned, pancaked glutes, or “glute amnesia” as we refer to it in the video demo.

Get up! Wake’em up! Get moving!

Lateral Movement Training: A Path to Stronger Hips, Knees, Ankles, Feet and Core

Side Step to Skip, Stop, Short Foot Activation, Single Leg Balance = Strength, Stability & Success

We started to really implement this & then fine tune it in response to a handful of athletes (from weekend warriors & runners to our high school athletes; especially those that play soccer &/or basketball ), who noted either stiff or weak, unstable ankles, lack of balance, as well as foot pain in the arch & heel commonly referred to as plantar fasciitis & even Achilles’ Tendonosis.

However, this lateral movement is applicable & can be practically applied to virtually everyone’s full body workout, DIY, no equipment necessary (aka one less excuse), Movement Rx.  Also worth noting is the empowering improvement we’ve seen in those determined & dedicated individuals who want to avoid or get out of those muscle atrophy & weakness potentiating orthotics or supports.

It can all start with the explained balancing of the supinators & pronators (neither is inherently “bad,” & both necessary for optimal biomechanics & your best chances at efficient, pain free movement), the hip adductors & abductors, & improving balance, strength & stability from the foot up through the core; feel it, embrace it, & repeat.

Know why you’re doing what you’re doing.
Know what you should be feeling; engaging & activating & experiencing.
Get after it.