Flexibilty

Here’s how we program the Turkish Get Up in our Training 👇🏼 We will never be the people who only train Swings & Get Ups. While we understand the concept of simplicity… that would get boring quick! However, the Turkish Get Up is a fantastic movement to warm up your body by mobilizing & activating your hips, shoulders & core. It’s also a terrific exercise to build resilient shoulders that are strong in all positions… The TGU has been a game changer for rebuilding my shoulder complex after a disc herniation in my neck over a decade ago! Thats why we use the TGU as a part of our warm up. Generally, 2 rounds of of the Get Up on each side paired with a lower body movement like the Single Leg RDL or Kickstand Deadlift will get you fired up and ready to throw some weight around! Learning excellent technique around all of the kettlebell skills & following a structured program will allow you to build muscle, move better & get STRONG from home. If you are ready to start training like a Kettlebell Athlete DM us “ATHLETE” 💪🏼 Happy Hump Day Team! Bij and Gab

We tend to overlook our feet when it comes to mobility and wellness—but they matter far more than we realize. Our toes and foot mechanics play a crucial role in how we move and feel, yet we often keep them confined in stiff shoes, stripping them of natural movement and sensory input. It’s like wearing mittens all day and expecting full hand function. The big toe in particular is essential. If it doesn’t get the range of motion it needs, this can contribute to common issues like plantar fasciitis, Achilles pain, and even discomfort in the hips. A healthy big toe should have 45° or more of extension. If it doesn’t, daily mobility work can help restore it. And while that ideal range might feel out of reach, it’s something we all once had as children. Let’s start paying more attention to our feet—they carry us through everything. via @myfootfunction @makarin

Hip mobility is typically the answer to a lot of your pain 🤷🏻‍♀️— especially internal rotation! So many people are doing clamshells, bridges, & squats to help their hip pain. And, don’t get me wrong those are great exercises! But— lacking hip internal rotation can lead to TFL, piriformis, glute med, and obturator tightness (and pelvic floor!!). These muscles being tight can cause knee pain, ITB pain, SI pain, sciatic-like symptoms, low back pain, etc. Doing movements that put the hip in more external rotation before training internal rotation often doesn’t help the symptoms! This movement does both internal and external rotation with the pelvis moving on the femur which really forces you to focus on control and engages that pelvic floor 😉 For more stability, you can have your back toes touching the ground! Try this out — especially if you’re a runner, and let me know what you think 🦋 Follow me for more 🤸‍♀️ #physicaltherapy #physiotherapy #pelvicfloor #charleston #pelvicfloorphysicaltherapy #postpartum #laboranddelivery #birth #labor #posture #runner #runnergirl #runnerlife #hipmobility #workout #fitness #training #workoutmotivation #workoutroutine