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Shoulders retracted as your shrug
feet together, push through heels as you raise your hips to the neutral spine position – do not hyperextend back
Explode up onto the forefoot and you raise the heel simulating a sprinters technique
Shoulders retracted and depressed Elbows tight to side
Core tight and shoulder blade back. Raise hips so your body is parallel to the floor. The key point here is to keep your body in the lateral plane without letting your body twist down towards the floor
Sit with one leg straight and one leg bent. Hold a dumbbell, and rest your elbow on your knee. Begin with your arm perpendicular to the ground, then slowly lower the weight towards the ground. Try not to shrug the shoulders up throughout the movement.
Place on foot on a step or box with feet perpendicular. Keep knees tracking in direction of toes. Drive off of back and front leg and rotate towards the up leg into a march. Return to start position resisting an inward collapse of the knees and feet.
Clams are great for building lateral hip strength, but like all exercises they need to be progressed for increased challenge. Adding a side plank with rotation will target both hips. The bottom hip needs to stabilize while the top hip creates movement.
Feel the burn—without the back pain BY EMILY ABBATE There are few things less sexy than having back problems (something I know all too well). You feel old. You feel out of commission. You feel totally and utterly hopeless. But what if we were to tell you that there’s a way to alleviate some of…