You probably have been told that you donโ€™t spend enough time stretching. Whether it was by a coach, a physical therapist, or a doctor; youโ€™ve probably heard that you could have prevented an injury by stretching more. You may have also been told that if you donโ€™t start stretching more, you will get hurt again! Like most people, you probably took the time to go through a full stretching routine before your next couple of workouts but slowly returned to your old habit of not stretching. Well, I am here with some good news: you donโ€™t need to spend more time stretching! This probably comes as a shock to a lot of you, so letโ€™s tackle the myths behind the benefits of stretching one by one, ultimately helping you answer the question, "How much do I need to stretch?".

The single leg Romanian deadlift is a whole body, complete, functional exercise that can be used for rehabilitation, as well as strength and conditioning purposes alike. You get phenomenal posterior chain recruitment while working on single leg stability, which is absolutely vital for injury prevention as well as sports performance. Furthermore, because the single leg Romanian deadlift is a variation of a primary movement pattern, the hip hinge, we can scale it up and down in so many different ways to find a suitable exercise variation for anyone! Whether you are a complete newbie to strength and conditioning or a stud who performs the Romanian Deadlift (RD1L) and all its variations regularly, this article will cover the amazing benefits of the single leg Romanian deadlifts as well as a foolproof step-by-step guide to master the single leg Romanian deadlift.

Have you ever strained your hamstring before? Youโ€™re not alone! Hamstring strains are among the most common acute musculoskeletal injuries. Athletes who participate in track and field, soccer, and football are especially prone to these injuries given the sprinting demands of these sports. One study found that over a 10-year span in the NFL, the occurrence of hamstring strains was second only to knee sprains. The average number of days lost for athletes with hamstring strains ranged anywhere from 8 to 25 days, which equated to missing up to 4 NFL games or 25% of the season. Even more concerning is that hamstring re-injury rates are extremely high, especially during the first two weeks after return to sport. In fact, over 33% of hamstring reinjuries will reoccur during this time (2). But even with the extremely high reoccurrence rates, there are risk factors that can be addressed now with a proper [P]Rehab routine. In this article, weโ€™ll break down everything you need to know about hamstring strains and the best [P]Rehab exercises for the hamstrings.

The deadlift is one of the best exercises for both the power and strength athlete as well as the recovering patient in rehab. Not only can the lift be progressively overloaded for a proper training/rehab stimulus, but most importantly, it gives individuals the confidence that they CAN in fact lift heavy objects off the floor and combats the notion that "the back is inherently fragile". I mean, if the back was so fragile could it withstand the forces from a world-record 501kg (1104.5lbs) deadlift set by Hafpor Julius Bjornsson, better known as "The Mountain" from the Game of Thrones!? Yes, we are all not built like a strongman, but that doesn't mean that our inherent anatomy precludes us from picking up heavy objects off the floor aka deadlifting. Every individual can and should be able to bend over and pick up an object off the floor. Think about how many times you have helped move furniture, open a garage door, or help a buddy lift an object. Failing to warm up properly before deadlifting is the biggest mistake one can make in the gym, especially when lifting heavier loads. In this article, we're going to go over deadlift warmup essentials to make sure you are prepared and ready to lift some furniture with a friend or hit a new PR in the gym!

Hamstring exercises should be a staple in every person's training program. They are a crucial muscle group that is imperative for daily function. The play an important role on a wide spectrum from simple activity to more powerful exercises! To warm up your hamstrings, a healthy dose of dynamic mobility, muscle setting and strengthening, as well as nervous system priming is what creates an excellent warm up routine. Not to worry, you don't have to feel limited to the traditional and boring standing hamstrings stretch and leg curls. In this article, you will learn how to warm up your hamstrings with a variety of excellent exercises targeting mobility, nervous system activation, and muscle activation!