The Ultimate Hips Opener Exercise

Hips Opener Extraordinary! If you have ever done yoga, you have heard of Sun Salutations—the ultimate opener of the body. Even if you don’t want to be a yogi or practice yoga regularly, I would highly recommend adding this simple exercise into your daily routine. At least once a day, but you can do it as many times as you […]

The Ultimate Hips Opener Exercise

shoulder extension stall bars L-hang

Shoulder Extension Exercises For Better Performance

Shoulder extension is one of the underestimated movements that are quite important for your well-being, looks, and athletic performance. As athletic and fit as we feel we are—working out in the gym, playing tennis, running, doing yoga, or other sports—we sit too much, and our posture suffers. Most of us have chronically tight shoulders, chest (especially the pectoralis minor) and […]


Pelvic Tilt for Better Performance

We often don’t think about in what way our hips are tilted when we move, stand, or walk. However, having a good control of your hip movement could be life changing, in your athletic performance and your health. It takes quite a lot of practice to master your hips, but if you start practicing these pelvic tilt exercises today, you […]

supine pelvic tilt

Hip-flexors Triangles

Hip-flexors Triangles Solve Your Problems

I am going to ask you two questions. Take your time, think a little bit and try to answer before your continue to read. 1) Do you think that your hip-flexors are tight and shortened? (think… answer…) The majority of people answer “yes”. Most of us sit too much and the hip-flexor get shortened. We feel the tightness. 2) Do […]


Lessons from Pole Dancing for Tennis Fitness Training

I was playing tennis every day, seven days a week. And do the fitness training and injury prevention several times a week just to be able to play so much. Life was good, and I loved being on the court. Until one day in spring 2016—and I don’t even know how and why it happened—I decided to try a pole […]

lessons from pole dancing for tennis fitness

compound effect

Get Massive Results with Compound Effect of Small Efforts

Compound effect what? When we decide we want something, we often want it really fast. Pretty much NOW would be the best. We want to be super fit, super lean, run marathon, become 5.0 tennis player, do a 1-minute handstand, write a book, get our health back, learn a new language, have a successful business, find the perfect for us life […]


Shoulder Flexion Mobility

Shoulder flexion mobility (the overhead position of your arms) is an extremely important subject. For tennis players for the serve or overhead motion, for other athletes and non-athletes just the functional health of the shoulders. This is often compromised thanks to the lifestyle that we live: hunched over the iPads, computers, desks, or steering wheels. If you don’t have a […]


Cossack Squat aka Side to Side Squat

Cossack squat, also known as side-to-side (low slide) squat is a quite intense exercise that will reveal many of your weaknesses… Oh, did you say that you don’t have any? Maybe when you try this exercise, you will find a few, surprisingly. It could be the strength of your legs, glutes, and core, the flexibility of your hips, knees, or […]


5 Powerful yet Simple Glute Exercises

You need strong and functional glutes for any athletic movement that you do. If you want to perform optimally and without overuse injuries, include glute training into your regimen. Make it your priority for the next month and see how much better you will feel. If the glutes are not strong (or functional), other muscle groups will compensate for their function […]


Scapular Shrugs

Scapular Shrugs For Shoulder Stability

The scapular shrugs are going to be your new friend. Have you tried how well you can move and control your shoulder blades, lately? It is very possible that you may have very little mobility there. Or maybe ZERO mobility. It is very common. The older you are and the more you have neglected your shoulder blades, the more restricted the […]