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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:

➡️ Prehab considerations for multi-directional lunges ➡️ Lunges variations for power development ➡️ Our favorite lunge combo If you don’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 gave you some creative ideas on variations that best suit your goals!

In the words of the glute guy @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.

The team at Accelerate Sports Performance and Training Slate will be discussing the importance of specific muscle activation prior to strength training. More activation = better recruitment = GAINS. Activation techniques can be used in combination with strength exercises in a unilateral or bilateral fashion. In the following posts, they hope to spark some mental juices on how to approach activation exercises for your various lifts, while taking into account some very commonly seen issues in strength training as it relates to arthrokinematic and osteokinematic movement, or natural movement in general.

Before we dive into advanced plank progressions, we must first set straight what the core is and why core stability is so vital for our movement system’s health and longevity. The core, from a muscular standpoint, is so much more than just a 6-pack of washboard arms. It essentially includes any and every that moves the trunk and aids in maintaining a neutral spine position.

This includes the popular “core muscles” such as the rectus abdominis, transverse abdominis, and multifidus, but also other muscles such as the latissimus dorsi, quadratus lumborum, and pectoralis muscles.

This is an old article from the 2016 NFL season that covers MCL injury rehabilitation. To go directly to MCL injury rehabilitation considerations, click here

A trio of star NFL running backs (Le’Veon Bell, Matt Forte, and Reggie Bush) went down with MCL injuries this past week. 

Week 8 in the NFL was a crazy one. From the greatest fantasy football game ever in the form of the Giants vs Saints, to a Lions beatdown in London, and an overtime thriller on Monday Night Football between the Colts and Panthers, there was a ton of great football to watch. However, what tends to fly under the radar to unsuspecting fans is the absurd number of injuries that occur on a weekly basis. Week 8, in particular, was an injury-filled week that will not only have a drastic impact on teams moving forward, but also marks the beginning of an intensive rehabilitation program for those professional athletes who rely on their health to provide for their families.

Stretching after a workout should be a stable of any recovery program. Tight muscles can lead to muscle imbalances, abnormal movement patterns, and muscle spasms. However, as with any movement, there is an optimal way to stretch your hamstrings. Proper hamstring stretching does not mean that you should be feeling a stretch in your foot!

Hip strengthening should be a stable of any rehabilitation or strength and conditioning program. The hip musculature is capable of generating large amounts of torque used for explosive athletic movements. Additionally, the hips are the key to trunk and core stability, and therefore balance. To be simplistic, our trunk sits on top of our hips. Thus, if our hips are weak, it doesn’t matter how much core strengthening we do, because the foundation on which our core sits upon is weak.