Elite Performance Institute

Glute med strength matters for hip stability, running mechanics, and single-leg control.

This progression moves from Level 1 to Level 5:
Clamshell → Side-Lying Hip Abduction → Lateral Band Mini Walks → Standing Fire Hydrant → Modified Side Plank With Hip Abduction

Start with the level you can control well, then progress from there.

Foam rolling your quads? Try this simple upgrade.

Instead of only rolling back and forth, find a stiff or tender spot, stay there, and slowly bend your knee. Adding movement can help you work through the area more effectively and make your foam rolling feel more productive.

Small tweak, big difference.

If you’re doing dead bugs but not really feeling your core, this is a common issue.

When the knees travel too far toward the chest and break the plane of the hip, you lose the stabilization this exercise is supposed to train.

A simple fix is placing a foam roller on your stomach. It gives you immediate feedback and helps you maintain better positioning throughout the movement.

One small adjustment can make a big difference.

A lot of people blame pain on bad posture, but the real issue is often staying in the same position for too long.

Your body doesn’t want one perfect posture all day. It wants movement. When joints and tissues stay under the same stress too long, they can stiffen up and become less tolerant.

That’s why the best posture usually isn’t some perfect position. It’s your next one.

If your ankles feel unstable when running, it may not just be your ankle.

When you push off, the base of your big toe should stay connected to the ground. If you lose that contact, your arch loses support and your ankle has to work harder to control the foot.

This simple cue during a calf raise can help train better foot stability and improve push-off mechanics.

Trying to improve thoracic mobility with cat cows but not seeing much change?

Most people end up moving through their low back instead of their upper back. Sitting your hips back onto your heels helps limit lumbar motion so the movement actually comes from the thoracic spine where we want it.

Small tweak, big difference in how the exercise works.

4 levels of glute exercises
Progress from control → strength → challenge.

Save this and work through the levels over time.

5 Levels of Adductor Strength.

Build control.
Build strength.
Progress.

Nagging shoulder stiffness isn’t always a shoulder problem. The way your thoracic spine moves plays a huge role in how your shoulder functions. When upper-back mobility is limited, the shoulder often gets forced to compensate. Start by improving thoracic mobility, then challenge the shoulder at its end range with controlled movement, and finally add load so the new range is something you can actually control — not just temporarily feel looser.