Gluteal Bridge - The Gluteal Bridge is to assist in strengthening the lumbo pelvic hip complex, which is a strong integration of the lumbar, thoracic, cervical spines with the pelvic girdle and hip joints. The prime mover of this movement is the gluteal complex (butt) and secondarily will be felt in the hamstrings and low back. The video shows sample progressions, follow to insure of no compensations and for proper development.

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Lateral Lunges - Lateral Lunges are for strengthening and adding mobility to the frontal plane (laterally or side to side). This will strengthen the hips, quadriceps and core, as well as add mobility and stability to the foot, ankle, hip, core and adductor complexes. Proper progression and addressing tight musculature is very important before integrating these movements into your program.

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Squat to Press - This movement is a foundation builder for total body strength. You will need to follow a progressive approach and address imbalances before integrating the squat to press into your program. Strength, stability & mobility throughout the bodies joints must be properly conditioned because the squat to press will greatly challenge their ability to do so.

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Medicine ball chop and reach circuit - We use the medicine ball chop and reach circuit as a warm-up to a training session. This multi-planner movement is a functional way to activate the body and prepare it for the demands of the session ahead. This movement can also be integrated into the session and used for a specific purpose. It consists of 80 total repetitions. This is one example, with many variations serving different training responses.

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Ball Combo One - This movement is to challenge the shoulder complex, cervical and thoracic regions of the body. This will strengthen, stabilize and add mobility to these areas, which will enhance dynamic posture. This is vital to endurance athletes, such as ultra-runners, mountain bikers, cyclist, swimmers, etc... Be sure to have a qualified coach or trainer assist with form and integrating this movement into your program.

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Single Leg Reaches - Single leg reaches are great for developing stability, balance and strength of the foot, ankle, knee and hip complex. This will lead to initial enhancements of your ability to accelerate, decelerate and stabilize movement. Develop a fitness base for  the basic reach 1st and show no compensations before progressing. Basic reach = 20 repetitions of a single leg reach to 1 cone 2 feet in front. Watch for the knee bowing out or collapsing inward.

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Single Leg Squat - The single leg squat is an advanced movement built into your stability, strength and power phases of your program. Proper progressions used in concert with addressing all imbalances and compensations is essential before you begin to work with single leg squats. Faulty movement patterns and compensations can result in injuries and further develop imbalances.

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Core Bracing - Core bracing movements are essential exercises for developing efficient activation of the core, alignment of the spine and base foundational strength.

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Shoulder External Rotations - These movements focus on strengthening your foundation and are essential for developing strength, stability and mobility within the the shoulder complex along with the thoracic and cervical areas. These are just a few examples and progressions. Careful integration of this movement into your program is vital and will vary from athlete to athlete.

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1. EXERCISE AND MOVEMENTS - Foundation builders

exercise / movement & training video library

These videos can be viewed at our MPF Gallery, YouTube & VIMEO sites, just click the links below.