Shawn Adair - Fascial Stretch Therapist / Personal Trainer

At home 🍑HIP THRUST🍑

It’s pretty hard to load this exercise at home so I came up with a way to make it pretty challenging without any need for weights just a few bands and a couch! I’m using 2 bands here and it’s quite a lot of resistance, pick a band or bands for your individual level 🔑 ———————————————————————
-Find a couch/chair that is roughly knee level at the top of the hip thrust your shoulders should be level or just under the height of your knees👌🏼
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Place the bottom part of your scapula on the couch and eyes facing forward. Keep your shins vertical and your feet roughly straight, also place a band around your knees if you have one. —————————————————————
Start in an anterior tilt then thrust up into the band while also spreading the other band apart and go into a posterior tilt at the top tucking your tailbone under while keeping your ribcage pulled down. Squeeze at the top and slowly control on the way down, get connected to the area you’re working! 🍑
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I had to cut 30seconds out of the original video so hope this covers everything 🙏🏼

💥Client Spotlight💥

I want to give a huge shout out to one of my hardest working dogless athletes around 👏🏼👏🏼👏🏼 she’s a national level boxer and Powerlifter along with being such an amazing person overall. I’m honoured she’s now working with us as one of our coaches! At 54 YEARS YOUNG she’s not slowing down anytime soon! Age is just a number and not a limitation👌🏼🔑

🔫 Pistol Squat Challenge 🔫
Give this a try and tag me in your videos! Make sure you have the prerequisite mobility before attempting 🔑 and as always maintain full control throughout the entire movement 🙏🏼

🍑Banded Glute Activation🍑

Here is a great warm up drill to help improve lumbo pelvic stability and build up a stronger connection to your glutes, also helping to find any asymmetries from left to right side. Remember your glutes are always “active” but some might need to work on motor control to help build up a stronger connection with them 🔑
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Start in a hip thrust position with a band around your knees, feet slightly wider than hips and heels close to butt with the feet straight.——————————————————————
Next extend 1 knee to line up ankle-knee and don’t let the hip drop or the upper leg raise as you extend, maintain a posterior pelvic tilt and keep the rib cage down. ——————————————————————
Level 1-Place your hands on the ground
Level 2- Place hands on hips, elbow on ground
Level 3- Place hands on chest, elbows off ground ———————————————————-
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