Cossack Squat ✅ Benefits & ❌ Negatives ⬇️ Share with a buddy ⬇️ ✅ Lateral Training (often omitted in traditional training) ✅ Strengthens quads, glutes, adductors, hip stability ✅ Single Leg = addresses imbalances ✅ Helps develop ankle, knee & hip mobility if done alongside mobility training ✅ Challenging = less bored in the gym! ✅ Looks kinda badass 🥷 Now, let’s talk about the negatives ❌ ❌ You need to be pretty advanced to use this as a bodybuilding exercise, so you may want to use this as an accessory & addition Vs your main leg lift if you are a beginner ❌ Can be hard to perform if you lack main joint mobility like knee flexion & ankle dorsiflexion or even flexibility in the adductors, hence, doing this around your mobility training is best ❌ Can be tempting to go TOO HEAVY, or TOO LOW…TOO SOON resulting in muscle tears so please progress slowly ⚠️ Overall, it’s a fantastic exercise, but with everything, there is a plus, a minus & the middle where the not so instagram worthy reality sits. Being realistic, as a beginner, I would choose the progressions Vs a weighted Cossack. I would also use this as an opportunity to assess & address any joint mobility that is needed to eventually be a ninja 🥷 #cossacksquat #strongandbendy #fyp #mobilitytraining #mobility

Have you ever wondered what the toe spacers do? #onthisday #foothealth #barefoottraining #toespacers

Stop ‘Stretching’ Start Strengthening! ⬇️ Share with a friend working on hamstrings ⬇️ 🤓 Sounds simple, because it is. If you have been releasing, passively stretching & even trying to dynamically get at your hamstrings with limited luck, try STRENGTH WORK 💪 PAIN & TIGHTNESS is very much to DO WITH FEAR. If you create STRENGTH AT END RANGE gradually, there is LESS FEAR. Less fear means LESS RESTRICTION 🧠 Of course this means start slow! On way to “load” a muscle with very little risk is 👇 - isometrics (contracting a muscle without moving it). This is a nice and safe way to start, then going to body weight & banded exercises like the RDL, hip thrust & even good morning can do wonders before loading it up 🏋🏽‍♀️ Play around with the ECCENTRIC phase of the movement (in other words, the lowering part of the RDL), slow this down & pay attention to form. Here you can load up more than the concentric phase (e.g the contraction of the RDL) so you can gain strength with less risk and less compensations 🤓 #hamstrings #flexibility #strengthtraining #fyp

Straddle Good Morning Benefits 👇 Share with a friend 👇 ✅ Posterior Chain Strength ⛓ ✅ Hypertrophy for the hamstrings, glutes, and lower back 🦿 ✅ Adductor & Core Stability Gains 🍎 ⚠️I am pretty sure I have taken the straddle good morning to extremes as I have not seen it loaded often nor this low, so I wouldn’t recommend this as a standard practice, please remember this is a short social media post & not personalised advice⚠️ However what I will say is, it feels amazing because so many ranges are hit at once & it’s definitely challenging 🥵 I also think the traditional good morning is massively underrated👇 Good Morning Benefits 👇 ✅ Helps train spinal flexion & extension control as the spine moves through both (1) ✅ May mitigate hamstring injuries via the eccentric and stretching nature of the Good Morning (2) ✅ Looks as hard as it is 🔥you will not struggle to get muscle activation here 🔥 Want to learn more about joint testing, mobility methods & programming, check out our CPD Mobility Certifications? Comment the word CERT for a sneak peek inside the courses 👀 🧑‍🏫 #mobilitymonday #fyp #strengthtraining #goodmorning

Hip External Rotation Mobility & Strength Sequence 👇 Handy for outer hip pain or SI joint issues! #mobility #sijoint #hippainrelief #mobilityexercises