Shoulder Warmup Routine

 Athlean-X's Fluid 5 Ultimate Shoulder warmup routine.

Exercises

Plate Halos

Plate 8's

Plate Shovels

Plate Pressouts

Rocking Pressups

Another exercise to increase hip mobility

 Conorharris This Exercise Unlocks Hip Mobility Like Crazy!

Nerve flossing to increase hamstring flexibility

Squat University on increasing hamstring flexibility by flossing the sciatic nerve.

Squat University's tips on fixing knee pain

Squat University on how to Fix Knee Pain Fast (3 Proven Steps).

 

Athlean-X recommends narrow grip pulldowns for your back

In STOP, You're Training Your Back Wrong! Athlean-X recommends that you do narrow grip pulldowns to strengthen your back.

Infinity lunges

Billmaedahawaii's Infinity Lunges.

The benefits of gorilla rows

SquatUniversity's YouTube short on the benefits of gorilla rows and how to do them: She Built Her Abs & Back With SCIENCE!

 

 

The McGill Big 3

SquatUniversity has a Youtube short on The McGill Big 3 (HOW TO DO IT CORRECTLY).

 

Dr Rhonda Patrick: vigorous exercise reverses heart aging and has anti-cancer effects

Dr Rhonda Patrick on the benefits of vigorous exercise, including reducing cancer mortality: This Type of Exercise Reverses Heart Aging, Lowers Blood Pressure, & Has Anti-Cancer Effects

SquatUniversity on hip mobility

SquatUniversity on improving hip mobility for a patient with pinching pain in the front of the hip: Her Hip Mobility is AMAZING

• Banded joint mobilisation in the pigeon pose
• Banded side plank clam shells holding each for 10 seconds

Another SquatUniversity video for a person with limited internal hip rotation: The SECRET to Fix Stiff Hips?

• Joint mobilisation with a band pulling laterally, driving across your body into even more internal hip rotation, trying to relax your hip as much as possible
• Increase hip mobility by squatting down and opening your hips for three seconds against a band then come back up

 

This person could only feel the glutes on one side when doing B-Stance RDLs: She Could Never FEEL HER GLUTES! The cause was limited mobility and stability in her hips.

• Increase stability with a side plank banded clam shell held for 10 seconds
• Open the hip before then hinging when doing the B-Stance RDL

Braced double leg bridge

 SquatUniversity's Her Glutes Were Asleep No More!

Single arm, single leg core exercise

 Tom Morrison's short video on the Single Arm Single Leg Circuit to fix problems with the SI joint.

Longer video: Single Arm Single Leg Circuit // Correct Imbalances & Eliminate Compensations

3 presses right arm + right leg up

3 presses right arm + left leg up

3 presses left arm + left leg up

3 presses left arm + right leg up

Seven bad things for you knees

 HT Physio has 7 Things That Will DAMAGE Your Knees! (Avoid!)

# Twist with planted foot
# Heavy squat with bad technique
# Not rehabilitating after Injury
# Allowing glutes to be become weak.
# Allowing tightness to develop in quadriceps and calves.
# Stopping to use stairs
# Toleraing gradual onset of stiffness in knees.

Two tips to do RDLs

 SquatUniversity on WORST RDL Mistake Exposed!

DNS Star for Glutes

 SquatUniversity claims the DNS Star is The BEST Glute Exercise.

Hip mobility

Some exercises to increase hip mobility from SquatUniversity

1. Assisted Hip Airplane

2. Side Plank Clamshell

3. DNS Star Pattern

4 Touchdown Single Leg Squat

Resistance bands, dumbells and shoulders

 Tom Morrison with The two most important resistance bands exercises for your shoulders.

Same exercises in another video: For muscle activation and mobility work, few things come close to the resistance band

Tom Morrison with The Dumbbell Shoulder Rotation.

Three exercises to treat backpain on one side

 SquatUniversity: If You Have Back Pain On ONE SIDE…

 

Touchdown squat

Shrimp squat

DNS Star

Using bands for rotantional and anti rotational core strength

 Tom Morrison: Bands are amazing for working on rotational and anti rotational core strength.

A knee routine

 SquatUniversity's Bulletproof Knee Routine.

Touchdown squat - 2-3 sets for 10-15 reps

Goblet squat 1/2 ascent holds with band - 1-2 sets of 2-3 holds for 3-5 seconds