Dynamic Sports Performance

Whether you’re training for sport, logging miles or your job requires you to be sitting for extended periods, you’ve most likely been hit with nagging Hip/Groin pain at some point. Many athletes especially hockey players and runners, run into(pun intended) overuse injuries due to the repeated bouts of hip flexion/extension in their sport. There is a very fine line trainers’ must walk to not overload these movement patterns and exacerbate the problem. In my experience these 2 exercises are the most effective/accessible to get ahead of the game and strengthen the muscles of the hip flexors, groin and glutes. While teaching them to contract/relax in synchronicity, simultaneously preventing future issues and improving performance.
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The first video is a BANDED HIP DRIVE agonist/antagonist set, dynamically working through Flexion + Extension at the joint. It can be used as a primer for lower body workouts, runs, practice etc. or programmed as an accessory exercise at the end of workouts with the following video. I prefer to use the heavy band rather than a mini band. The higher tension of the band forces the athlete to create greater core tension and forcefully drive at the hip joint improving explosiveness, while allowing you to manually adjust the resistance as your strength increases.
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The ability to resist forces and rotation is also vital to hip joint health. The COPENHAGEN PLANK shown in the second video is a phenomenal exercise to isometrically strengthen the adductors. As well as building structural stability and resiliency in the aforementioned joint.
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Whether you’re training for sport, logging miles or your job requires you to be sitting for extended periods, you’ve most likely been hit with nagging Hip/Groin pain at some point. Many athletes especially hockey players and runners, run into(pun intended) overuse injuries due to the repeated bouts of hip flexion/extension in their sport. There is a very fine line trainers’ must walk to not overload these movement patterns and exacerbate the problem. In my experience these 2 exercises are the most effective/accessible to get ahead of the game and strengthen the muscles of the hip flexors, groin and glutes. While teaching them to contract/relax in synchronicity, simultaneously preventing future issues and improving performance. • • • The first video is a BANDED HIP DRIVE agonist/antagonist set, dynamically working through Flexion + Extension at the joint. It can be used as a primer for lower body workouts, runs, practice etc. or programmed as an accessory exercise at the end of workouts with the following video. I prefer to use the heavy band rather than a mini band. The higher tension of the band forces the athlete to create greater core tension and forcefully drive at the hip joint improving explosiveness, while allowing you to manually adjust the resistance as your strength increases. • • • The ability to resist forces and rotation is also vital to hip joint health. The COPENHAGEN PLANK shown in the second video is a phenomenal exercise to isometrically strengthen the adductors. As well as building structural stability and resiliency in the aforementioned joint. • • • • • • #strengthandconditioning #training #athlete #sport #strength #hockey #baseball #coach #running #hippain #psoas #glutes #core #health #muscle #fitness #gym #exercise #victoria #vancouverisland #westshore #personaltrainer #langford #colwood #health #lifestyle #workout #fitfam #gymlife #fitspo

🧨BANG for your BUCK💰
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Whether you’re pressed for time, not feeling like lifting heavy or just searching for a different stimulus, this is one of my go to exercises for torching the entire musculature with a side of cardio.
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Set up in an ISO BULGARIAN SPLIT SQUAT, then perform a NEUTRAL SHOULDER PRESS while maintaining your position, re-set the weight on your shoulder and bang out regular reps of the BSS to finish. You can offset the weight to make it even more brutal on the front side leg. SIMPLE but SAVAGE. I have Heather doing 6 reps of each exercise per side, which should equate to roughly ~1:20 of sustained effort.
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S/O to my wonderful client Heather who always comes with the cleanest form and even cleaner fits!
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Credit to for putting me on to the Iso Press.
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🧨BANG for your BUCK💰 • • Whether you’re pressed for time, not feeling like lifting heavy or just searching for a different stimulus, this is one of my go to exercises for torching the entire musculature with a side of cardio. • • Set up in an ISO BULGARIAN SPLIT SQUAT, then perform a NEUTRAL SHOULDER PRESS while maintaining your position, re-set the weight on your shoulder and bang out regular reps of the BSS to finish. You can offset the weight to make it even more brutal on the front side leg. SIMPLE but SAVAGE. I have Heather doing 6 reps of each exercise per side, which should equate to roughly ~1:20 of sustained effort. • • S/O to my wonderful client Heather who always comes with the cleanest form and even cleaner fits! • • Credit to @benbrunotraining for putting me on to the Iso Press. • • #strengthandconditioning #personaltrainer #training #athlete #sport #strength #hockey #baseball #coach #squat #cardio #yyjfitness #health #muscle #fitness #gym #personaltraining #exercise #victoria #vancouverisland #westshore #langford #colwood #health #lifestyle #workout #motivation #fitfam #gymlife #fitspo

🚀 Learning Through Exploration 🚀

🏎 The challenge of training youth athletes is harnessing their power without limiting their movement and potential. The younger we are the more durable our body is, but with that durability usually comes a sacrifice of motor control. I like to use the analogy that the athlete has potential to become a Ferrari, and as a trainer it’s our duty to give them not only the body and motor, but also the steering wheel and brakes. There’s no point in going 200km/h if you’re out of control heading straight into a wall.

🏎 At the same time, we need to let these athletes express force freely without feeling limited. Although some of their movement patterns may not be fully established or “perfect” , if deemed safe, I believe it’s paramount to let them explore complex patterns early in the learning stage. It will not always look the prettiest, but will leave clues for improvement if you know what you’re looking for.

🏎 Here we have a rugby player in Alex who is very early in his strength training career. In the first video he is synchronizing his upper and lower extremities, getting great hip extension, and loading his angles extremely well. Unfortunately his torso leans too far forward on the final jump and he is unable to stick the position. In the second video, he loses quite a bit of hip extension on his last vertical jump, which causes the subsequent horizontal jumps to be rushed. Impressively, he manages to stick his final jump in beautiful fashion. Both videos exposed different strengths and weaknesses, but ultimately allowed him to learn from his initial mistake.

🏎 The final video is a brilliant example of the unlimited strength potential of dedicated young athletes. Alex is deadlifting 295 with ease 2 months into our training, showing tremendous form for someone his age/experience level. 👏
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🚀Learning Through Exploration🚀 🏎 The challenge of training youth athletes is harnessing their power without limiting their movement and potential. The younger we are the more durable our body is, but with that durability usually comes a sacrifice of motor control. I like to use the analogy that the athlete has potential to become a Ferrari, and as a trainer it’s our duty to give them not only the body and motor, but also the steering wheel and brakes. There’s no point in going 200km/h if you’re out of control heading straight into a wall. 🏎 At the same time, we need to let these athletes express force freely without feeling limited. Although some of their movement patterns may not be fully established or “perfect” , if deemed safe, I believe it’s paramount to let them explore complex patterns early in the learning stage. It will not always look the prettiest, but will leave clues for improvement if you know what you’re looking for. 🏎 Here we have a rugby player in Alex who is very early in his strength training career. In the first video he is synchronizing his upper and lower extremities, getting great hip extension, and loading his angles extremely well. Unfortunately his torso leans too far forward on the final jump and he is unable to stick the position. In the second video, he loses quite a bit of hip extension on his last vertical jump, which causes the subsequent horizontal jumps to be rushed. Impressively, he manages to stick his final jump in beautiful fashion. Both videos exposed different strengths and weaknesses, but ultimately allowed him to learn from his initial mistake. 🏎 The final video is a brilliant example of the unlimited strength potential of dedicated young athletes. Alex is deadlifting 295 with ease 2 months into our training, showing tremendous form for someone his age/experience level. 👏 • • #strengthandconditioning #personaltrainer #training #athlete #sport #strength #power #speed #hockey #rugby #baseball #coaching #deadlift #canadiansportinstitute #yyjfitness #youthsport #mentor #muscle #fitness #gym #personaltraining #exercise #kinesiology #victoria #britishcolumbia #canada #vancouverisland #westshore #langford #colwood