Category Archives : Fitness

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Side-lying Leg Lift Variation

Side-lying leg lift variation will get rid of the pain in your butt. It’s common that athletes occasionally get pain on the backside of the hip, near the glute. The pain can be quite uncomfortable and harsh to deal with because it often prevents you from doing your traditional training exercises, such as squats, lunges, deadlifts, or jumps. On the […]

Side-lying leg lift variation

Advanced Glute Bridge to Strengthen Gluteus Medius

The glute bridge and its advanced version can possibly be the best exercise that you need in your regimen on a regular basis. Usually, the majority of people have very underdeveloped glutes and hamstrings. This happens because of too much sitting and not training the muscles of the posterior chain. This is detrimental in athletes because the glutes and hamstrings […]


Big Toe for Balance and Pain-free Life

Many overuse injuries in running, tennis, walking, or other intense sports are often accredited to weak glutes. Very often it is true that our glutes (both Maximus and Medius) are too weak, but we also forget another crucial link in the kinetic chain of your gait: your toes. Especially the big toe. Let’s look at what happens when you walk […]

Big Toe Exercises

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

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 […]


Scapular Exercises for the Health of Your Shoulders

Scapulas, better known as shoulder blades, are body parts that we often don’t care much about. You may remember when you were young and your mom was telling you to stand straight and keep a good posture. You lifted your chest up, chin up, and moved the shoulders back. To do so, you squeezed your scapulas together. Ever since, the […]