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Pelvic Roll

Pelvic Roll

The foam roller is a great tool that everyone should use. The pelvic roll is a good way to stretch and massage your low back and hips. Use small movements and try to target the muscles that are the tightest. The pelvic roll is a good way to cool down or to loosen up after a long day of sitting or driving.

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Pull-up

Pull-up

The pull up is one of the best upper body exercises. It is easiest to do with a pull up bar, but it can be done on almost anything; a tree branch, a beam or even a sturdy door frame. The pull up can be done as a pure strength exercise by adding weight or as a strength endurance exercise by kipping. If you want to join the Marine Corps you better get good at pull ups.

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Reverse-Grip Lat Pulldowns

Reverse-Grip Lat Pulldowns

The reverse grip lat pull down is a good exercise to sculpt your back and strengthen your biceps at the same time. It strengthens the postural muscles of your upper back and is a great exercise for beginners and people who are not able to do pull ups. Another added benefit is that the reverse grip lat pull down also strengthens your grip.

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Roll-up

Roll-up

The roll up is a way to stretch and massage your back. Just keep your head tucked and rock back and forth. It is a great exercise for beginners and people with a tight back. It is also a good cool down exercise after a tough workout. The key to the back roll is to keep your body tucked so that you rock smoothly.

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Spinal Drape

Spinal Drape

The spinal drape lifts the hips and lengthens the lower back. Lie on your back in a straight line, balancing the left and right sides of your body. Rest the bolster on the sacrum closer to hips, not on the coccyx. Separate the legs 4-6″. Move upper arms away from side of chest, palms facing up. Exhale and relax into the stretch.

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