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13 Jan

Posted at 15:00h in Hip, Knee

The split stance position is hands down one of the most underutilized positions when it comes to leg day workouts and lower extremity rehab. The split stance position can and should be utilized as a transitionary stance between double leg and single leg positions. Double legย support positions like in the squat and deadlift are great for developing strength and power; however, they can hide asymmetries from side to side and don't truly test the body's ability to coordinate complex movement patterns. This is why single leg exercises are a staple in many strength and conditioning and rehabilitation programs alike. However, many people struggle with single leg exercises like single leg Romanian deadlifts, step downs, and single leg hopping due to a lack of coordination, balance, strength, or all of the above. This is where the split stance position shines and can be utilized to "bridge the gap" to single leg exercises. Learning to own the split stance position will elevate your gym games and [P]Rehab your legs alike!

06 Jan

Posted at 17:24h in Uncategorized

Thank you to all the support you guys have given us in 2018. We have been hard at work with extremely exciting projects going live this upcoming year! Stay tuned.ย This article showcase the 6 most popular Episodes of 2018. Serratus Anterior https://www.youtube.com/watch?v=wCHGG140HrE Want to check out our entire...

31 Dec

Posted at 00:41h in Foot/ankle, Hip, Knee

Single leg strengthening exercises are truly functional. Yes, I said the F-word. Single leg strengthening exercises are functional because they help with making activities of daily living easier, can improve athletic performance, can help with longstanding aches and pains, and can even reduce the risk of injury. It is essential to incorporate single leg strengthening exercises to your training regime, as it reinforces the principles of prehab. In this article, you will learn our go-to single leg strengthening exercises that everyone can benefit from.

23 Dec

Posted at 19:22h in Foot/ankle, Hip, Knee

Injuries are unavoidable. $HiT happens! Whether it's your knee, ankle, or hip, you need to follow a systematic return to running protocol to ensure that you've built up the adequate strength to run. Returning to running after an injury without a plan is like running a marathon without buildingย up your mileage. It puts your body at increased risk of future re-injury! Followย these easy steps and you'll be back to running in no time!

17 Dec

Posted at 08:03h in Head/Neck

Thoracic Outlet Syndrome (TOS) is a very common diagnosis, affecting approximately 8% of the population. Pain with TOS often presents anywhere between the neck, face, occipital region or into the chest, shoulder, with paresthesia into the upper extremity. Just all other syndromes this diagnosis encompasses a host of signs and symptoms and doesnโ€™t tell us the specific pain generator. TOS can be broken down into neurogenic TOS (95-98% of cases according to Davidovic et al. 2003) vs. vascular TOS. Of Vascular there can be either Arterial TOS or Venous TOS. Despite this vague diagnosis, this article will demonstrate 7 Exercises to beat TOS.

09 Dec

Posted at 19:56h in Low Back, Mid Back

In this article, you will learn a six-week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individual's athleticism and overall performance with any task!

15 Apr

Posted at 15:03h in Hip
The general population is spending more and more time in sedentary jobs/positions, sitting down hunched over a computer/desk for hours on end. This is leading to poor posture, structural imbalances, compromised movement patterns and eventually pain. The hamstrings and glute's are bodyโ€™s primary movers, in addition to giving great aesthetics. Therefore, this article will focus on the posterior chain -opening the front of the body whilst strengthening the back of the body. Weight training can be such an efficient and versatile training modality โ€“ you can use it to increase strength, build lean muscle, enhance the power to weight ratio, activate key stabilizers and improve dynamic mobility. This article will demonstrate 4 fundamental lower body exercises.

01 Dec

Posted at 21:47h in Knee
Step-ups will always be a staple drill in rehabilitation and strength and conditioning programs when it comes to working with runners. Considering the unilateral, weight-bearing nature of the step-up, it effectively challenges recruitment patterns analogous to those encountered during routine activities of daily living and sport.
This article is a must read for any runner and one of the best articles you will readย hands down regarding strength training for runners - all focused around the step up. It's written by renown running expert and physical therapist Dr. Christopher Johnson. He's not just an academic, but also a 2x Kona Qualifier and currently ranked 16th (AG) in the country for long course racing. So let's just say he knows a thing or two about running performance! Chris was kind enough to release thisย chapter of his ebook Running On Resistance FREE for you guys here in this article. If you like what you read (and we know you will), you can save 15% on his book using the code "stepupsforgains" here.

18 Nov

Posted at 21:52h in Hip, Knee

Hamstring exercises should be a staple in every person's training program. However, you don't have to feel limited to the traditional and boring standing hamstrings stretch and leg curls. In this article, you'll find hamstring warm up and strengthening exercises that are not your average exercises.