The Crossfire Exercise for Neck and Lower Back Pain

The Crossfire exercise is the most effective movement that helps with the neck and lower back pain. With today’s modern society comes increased sitting, which causes a forward flexion posture with rounded lower back, rounded shoulders, and head forward. All this is detrimental to the body’s function. The muscles of the posterior chain become weak, and lower back stabilization muscles […]


Pallof Press for Core Strength and Stability

Pallof Press for Core Strength and Stability

Pallof press will benefit all athletes and fitness warriors by strengthening the deep core muscles and working all the muscles that influence trunk rotation. Pallof press works as a spine anti-rotation stabilizing exercise, addressing the local and global muscles around the core. It works as a rehabilitation exercise for back pain, prehabilitation, or strength exercise. There are many muscles in […]


Quadrupled Core Conditioning

Quadrupled core conditioning can be something surprisingly difficult for you. You even may not be able to do it entirely, yet. It is a fantastic strengthening exercise for your deep core, shoulders, serratus anterior, hands, wrists, feet, the entire upper body, and the hips. What else can we ask? You get a serious “bang for your buck” today. The exercise […]


Diaphragmatic Breathing

Diaphragmatic breathing for Core Stabilization

Until not too long ago, I did not care about correct breathing too much. “Not care” is maybe not the right word, but I just didn’t know… I was aware that it’s important to breathe deeply, but I thought that I was doing it right because I was even using some breathing apps on my phone. What is correct breathing? […]


Hamstrings Evil Exercise

Hamstrings are one of the more neglected muscle groups in athletes’ training. Maybe because they are on the backside of your thighs and you don’t see them easily and then you tend to skip training them and promise yourself to do it tomorrow. Or maybe it is because they are quite painful when to work out, even with occasional cramps? […]


Skill refinement

Skill Refinement

With the New Year, we set new fitness goals and milestones for our sports training and health. Some of your goals could be to improve the technique of your skill. Maybe you want to add a big kick serve to your repertoire? Or a heavy topspin? Or you are working on your kettlebell swings, planks, handstands? Whatever skill you choose […]


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

The Ultimate Hips Opener Exercise

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 […]