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Everyone has a slightly different bony anatomy. Whether itโ€™s a longer femur, bent shin (tibial torsion), or a rotated hip socket (acetabular retroversion), your anatomy, in addition to your functional goals, should ultimately drive squat depth. So how deep or low should you squat?ย From an injury prevention and biomechanical perspective, there is only one thing that should matter โ€“ posterior pelvic tilt.

Plantar fasciitis is one of most nagging and limiting orthopedic pathologies in the foot. It's estimated that nearly 2 million Americans experience plantar fasciitis each year and is the most common condition of the foot for runners. Plantar fasciitis can be defined as inflammation of the plantar fascia+perifascial tissues due to repetitive microtrauma from excessive traction and/or loading forces. How do you know whether you MAY have plantar fasciitis and how do you get plantar fasciiis prehab? Keep reading to find out!

There is a huge misconception in the fitness and rehab worlds. Far too often, we label exercises as a good exercise or bad exercise for all athletes. Many preach that squats are a must in every athleteโ€™s fitness program and exercises such as behind the neck pressโ€™ should never be performedโ€ฆwhen in fact, many of these movements can be great for athletic performance.ย These beliefs are from years of dogma surrounding certain movements. But in reality, any exercise can be a bad exerciseย if an athlete lacks the requite mobility & motor control. Let's put this bad exercise myth to bed!

It seems as if the fitness industry not too long ago was engulfed in the newest and latest machine. However, the recent pendulum of this industry has been going back to the minimalist end of the spectrum giving attention to calisthenic exercises. This has led to the popularity with exercises such as the Pistol squat AKA the single leg squat. This exercise is a complex movement that is overall encompassing of strength, motor control, and range of motion (particularly at the ankle). This series will break down why you are not able to pistol squat as well as how to have the proper balance of strength, motor control, and mobility to perform this complex movement! Without the proper recipe, you may find yourself falling right on your butt time after time.

Low back pain is one of the most common musculoskeletal diagnoses in the world. The low back is typically considered the lumbar spine region, but it is also important to remember the pelvis and the hips influence motion at the low back. After an injury or experiencing pain in this region, motion in this area can get, 'out of whack'. This can lead to changes in body awareness and as a protective mechanism, the body may move in a more rigid pattern, thus less dissociation from joint to joint. This can lead to someone having difficulty with performing and controlling pelvic tilting. In these scenarios, you have to go back to the basics to retrain the foundations for healthy movement and improving body awareness. This article describes three exercises to help retrain low back movement and pelvic tilting.

Dead bug exercise variations are one of my absolute FAVORITE exercises and if done properly with advanced progressions, they can be a core killer!! Learning to activate your deep spinal stabilizers like the transversus abdominis in these positions is imperative before progressing to more dynamic exercises. As with all "core stabilization" exercises, you MUST PROGRESS THEM to more functional and upright movements once you learn what it feels like to truly stabilize your spine!

This 3-video post will be covering differ lunge variations. We will cover:

โžก๏ธ Prehab considerations for multi-directional lunges โžก๏ธ Lunges variations for power development โžก๏ธ Our favorite lunge combo If you donโ€™t already include some lunge variation into your lower body training, hopefully by the end of this article we will have convinced you to not only do so, but also gaveย you some creative ideas on variations that best suit your goals!

In the words of the glute guyย @bretcontreras1 himself "deadlifting oozes strength and functionality. There's something to bending over, grabbing a hold of heavy weight, and standing up with it that makes you feel like a primal powerhouse." Deadlift variations are simply loaded hip hinge patterns, which is an essential movement pattern to master not only in the gym, but also in day to day function.

In particular, rhe Romanian Deadlift, or RDL, is one of our favorite variations and we'll be sharing our top 5 favorite and best RDL variations for [P]Rehab and strength and conditioning goals alike.

The landmine has got to be one of the most underutilized, but highly effective pieces of equipment for adding a challenge and variation into your core movements (push, pull, hip hinge, etc). Even if you don't have a landmine available, you can use a corner of your gym (please use towels so you don't scuff up the walls). Here is a list of our top five favorite landmine exercises.