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How To Safely Build Hip/Leg Strength Even With An Injury
In this post I cover how you can use a traditional yoga horse stance as a way to safely build strength and stability ...

Soften Tight Hips & Relieve Low Back Pain
Many of the training tips I share center around optimization and increasing components of fitness. We should always b...

Engage Core Properly & Fix Low Back Pain With This Exercise
I’ve recently begun using Dr. McGills first movement of his “Big 3” Exercises, the curl up. It’s a simple movement, b...

Increase Hip Mobility For Jiu-Jitsu With This Simple Exercise
I’ve been using a simple, yet highly effective exercise to increase my hip mobility. It involves training internal ro...

Activate Your Core and Bulletproof Low Back for Training
In today’s post I share Dr. Stuart McGill’s “Big 3,” which are designed to stabilize and support the low back. They s...

Train Weaknesses, But Display Strengths When It Matters
Too often, training and competition get intermingled. We must make clear distinctions in our focus. When competing or...

Try These Post-Training Exercises for Relaxation and Recovery
Today I’m sharing a sequence of exercises and movements I love using after training. As I’ve written about before, do...

How to Activate Your Hips Before Training
Last post we covered a preliminary low back protocol with emphasis placed on stability — and ultimately strength — co...

Use These Essential Exercises To Protect Low Back While Training
In any walk of life low back pain — even just the slightest bit — can be debilitating. In a sport like BJJ where your...

Hip Mobility Warm-Up for Fluid Movement
Adequate joint mobility is essential for sustainable training and high level performance. Just like other training va...

Increase Hip Strength And Power With This Movement
The kettlebell swing has been instrumental in cueing hip extension for my body. It’s been a safe way for me to work o...

Simple Low Back Exercise to Increase Hip Stability & Strength
The QL (quadratus lumborum) walk has been an instrumental movement in balancing my hips and stabilizing my core after...
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