Active Evolution Training

Your hips are CRAVING this move! Calling out my jiu jitsu friends first - I KNOW your hips are tight from the very nature of being a ground game. Next up, if you are sitting a lot of the day - from office chair to car to couch - your body needs this loaded stretch. And now that I think about it, my deadlifting and squatting beasts, running friends, and pretty much anyone who has hip flexors… I bet you’ll thank me.

Mechanical note: you can allow more bend in the knee as needed.

Logistics: can be done over a regular weightlifting bench; kettlebell can be subbed for a dumbbell

Progression: do without a weight anchoring the foot

Training my lifelong sister who is also an amazing strength coach! I always say great teachers are forever students. I also hire coaches, study, research, and am in constant inquiry with this beautiful instrument called BODY. Here’s my PSA to say - We all have something special to offer each other… and never stop learning, no matter how far you go in your craft!💞

If your knees get sore from jiu jitsu, running, lifting… you’ve got to work the lower leg muscles! I see a lot of athletes doing great knee rehab drills but completely sleeping on tibialis. This can be a humongous missing link to genuinely changing how your knees support you. Pain down, performance up. Give it a try, let me know how you feel!

No joke, this easy iso hold reduced my chronic knee pain by 90%!! If you patellar syndrome, arthritis, or just achy/sore knees (I’m looking at YOU jiu jitsu athletes), DO THIS DAILY!

Only 45seconds. No excuses!

Make sure to keep majority of your weight on the targeted leg (the one with the heel propped up). Only about 10% should be on the other leg. The unloaded leg can be behind or in front of the working leg.

Isometric holds create space at the front of the knee cap for better traction. There are so many ways to approach this, but this little move might be my new favorite🙌. Do it first. Then mobility drills. Then start your practice, I.e lifting, running, Jiu jitsu-ing.

And if you sit in a chair all day, do it when you roll out of bed before settling in deep knee bend for hours on end!