No gym, no problem! This article will help you master an at-home workout routine. With home workouts, you likely don't have much exercise equipment. There are a plethora of exercises that you can perform to keep your body in shape. With all the at-home routines I have seen performed, there is one piece many often don't fully understand. That is properly super-setting or pairing exercises. This is achieved by super-setting muscles that perform opposing movements. An example of a superset is to perform a bicep curl paired with a tricep extension, NOT to perform two different bicep exercises after each other. This article will give you a better idea of how to be efficient with your home workouts, we will provide some examples that you can perform at home today to master home workouts!

Take your home workouts to the next level with bodyweight chair exercises! Similar to a bench in a traditional gym, you can use a chair in a variety of different ways to get an absolutely killer bodyweight chair workout. Whether it's your arm, elbow, knee, or feet on the chair, your core has to be absolutely rock solid and strong in order to perform bodyweight chair exercises. Let's just say that chairs are not just for sitting on! In this article, we will show you 10 killer bodyweight chair exercises to challenge your home workouts.

The hip thrust has been increasing in popularity within the last decade. It is arguably the most effective movement to target the glutes. This article will demonstrate how to appropriately perform a hip thrust in addition to showing you many variations to improve the size and strength of your gluteal muscles. When looking at the literature we see how vital gluteal muscle function is in providing knee, pelvis, and trunk stability with the goal of [P]Rehabbing your lower quarter. This article will show you how to master the hip thrust. Your glutes will love you after performing these exercises! Learn how to master the hip thrust exercise!

Can't feel your hip flexor stretch? Are you sure you're doing the hip flexor stretch correctly? You're not alone. The majority of people "stretching" their hip flexors actually aren't performing the stretch correctly and instead are just merely stretching their lower back. This tutorial will walk you through how to stretch your hip flexors the correct way!

Do you have pain in front of your hip with lifting your leg, sprinting, kicking, changing directions, with your leg straight behind you, or simply sitting for a while? It is quite possible you have a hip flexor strain. A hip flexor strain can be a real pain, however, they tend to do really well given the right education, proper exercise prescription, and time. In this article, you'll learn what exactly is a hip flexor strain, what hip flexor strain rehab entails, and the fundamentals of how to manage a hip flexor strain!

Side planks are an excellent exercise to strengthen the entire body, from the hips to the core and all the way up to the shoulders. However, not everyone can or should start with the traditional side plank. Also, there are so many variations and side plank progressions to target different body areas that you shouldn't only settle for the traditional side plank! In this article, you will learn the ultimate side plank guide that includes side plank progressions and side plank variations.

So you want to change running form? It is not uncommon for runners to explore changing how they run. Whether it's exploring different training methods, switching shoes, or adjusting how their foot contacts the ground - some runners will try anything to improve performance and minimize pain and injury risk. In this article, you will learn common running forms, running specific exercises, when shoes matter, and how to change running form safely.

Why do some athletes jump higher, sprint faster, and cut quicker than others? It is because of power! A common misconception is that training for strength by loading large amounts of weight directly increases athleticism; however the transfer to your athletic endeavors are not made by simply lifting heavy loads. Power=Work/Time, meaning there is a velocity or speed component when training for power. It is important to keep this in mind if you are either an athlete or you are a healthcare professional working with athletes, as this can be a gap that is often missed with this population. This article will demonstrate 5 exercises that you can perform with just a kettlebell to increase your rate of force production and level up your power!

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 leg 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!

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 into your training regime, as it reinforces the principles of [P]Rehab. The best single leg strengthening exercises challenge stability, strength, and motor control all in three planes of motion, which truly helps to balance the body from a side-to-side perspective. In this article, you will learn our go-to single leg strengthening exercises that everyone can benefit from!