Posts in: FlexibilityRx

Squat Mobility Part II

Posted by: Kari

  Strength in Conditioning for Wednesday, August 20, 2014 The second point of performance for the squat builds upon the first point, the ability to keep your weight on your heels. For the hips to travel down and back below parallel, flexibility to allow hip flexion is required. The hip traction helps free a tight [...]
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Learning to Activate Your Glutes

Posted by: Kari

  Strength in Conditioning for Wednesday, July 30, 2014 The glute bridge is a great exercise to incorporate into a warmup for glute activation and to inhibit the (often tight) hip flexors. Many athletes have trouble activating their glutes during squats and deadlifts from prolonged sitting during the day. The glutes contribute to hip extension [...]
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The Hip Hinge From FlexibilityRx

Posted by: Kari

  Strength in Conditioning for Wednesday, July 23, 2014 The hip hinge is a fundamental movement pattern that is the basis of picking an object off the floor as in a deadlift.  Many athletic movements are variations of the hip hinge: shooting a free throw in basketball, the ready stance in wresting, and the hip-flexed position [...]
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The SquatRx Guide

Posted by: Kari

  Strength in Conditioning for Wednesday, July 9, 2014 Visit www.FlexibilityRx.com to download a copy of the SquatRx Guide. The guide breaks the squat down into seven points of performance. If you struggle to keep your knees out, keep your torso upright, or get your hips below parallel – each point of performance is explained and contains [...]
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Overhead Squat Shoulder Triplet

Posted by: Kari

  Strength in Conditioning for Wednesday, July 2, 2014 The following sequence prepares the shoulders for the overhead squat, which requires motion at the shoulder blade (scapula) and arms. A stable shoulder blade position on the ribcage requires proper retraction and posterior tilt. Retraction involves drawing the scapula in towards the spine. If you visualize [...]
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The Skater Squat From FlexibilityRX

Posted by: Kari

  Strength in Conditioning for Wednesday, June 25, 2014 The skater squat is an great single leg exercise that builds single-leg stability and trains the glutes and external hip rotators for a strong ‘knees-out’ position during squats. The skater squat can be performed as a bodyweight exercise. Using dumbbells for counterweight makes the movement easier [...]
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Switching Gears: Total Body Tension & Fluid Movement

Posted by: Kari

  Strength in Conditioning for Thursday, June 19, 2014 Lifting weights to get stronger is about capacity, whereas the ability to execute fundamental movement patterns is about competency. Fundamental stability exercises like the bird-dog that teach competency, are also great for learning to use a low-threshold strategy of movement. Low-Threshold Strategy: Slow, tonic, local stabilizer, stabilizing muscle [...]
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Breathe Your Way to Better Shoulder Flexibility

Posted by: Kari

  Strength in Conditioning for Thursday, June 12, 2014 Diaphragmatic breathing is true core stabilization. Diaphragmatic breathing is different than chest breathing and often confused with belly breathing.  If you are just breathing into your belly and not expanding the sides of your ribs as the diaphragm pushes down – you are stuck in a dysfunctional [...]
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FlexibilityRx Explains the Split Squat

Posted by: Kari

  Strength in Conditioning for Thursday, June 5, 2014 Bulgarian Split Squat The “Rear Foot Elevated Split Squat” is a single-leg (supported) exercise that can be used to improve dynamic hip flexibility, single-leg stability, and knee tracking.  Great with a light to moderate weight as part of a warm-up. Suggestions: Seven reps per side (thee sets [...]
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