Coach Quinn R. Kin, BHK, CSCS

Allow me to reintroduce myself . Shoutout to @sam.wirag @trent_rudge for their cameo appearance. Watch out for these kids next year

Tibialis Anterior Activation: Dorsiflexion . 12-20 reps x 3-5s hold . Dorsiflexion is a motion that flexes the foot upwards towards the knee. It's like a dorsal fin of a fish... . The ability to flex the ankle up is very important for hip mechanics. Without enough dorsiflexion mobility and strength, the knees and lower back tend to compensate during an end range squat. Powerlifters, take note. . What makes an athlete light on their feet? The simple answer - control. But control takes strength . Runners and athletes definitely need this exercise in their toolbox considering Tibialis Anterior is the main muscle that eccentrically decelerates plantarflexion. . Huh? English please... . Basically this muscle prevents the foot from slapping the ground when running or doing any sort of plyometric movement. If you want to move more athletically, this exercise is for you . Even seniors can benefit from this exercise. Increasing foot control and ankle strength is very important for preventing falls and maintaining functional abilities . Weak Tibialis Anterior contributes to lower leg dysfunction as well as lumbar pelvic hip dysfunction. Two of the most common postural issues I encounter on a regular basis . Bottom line - everyone needs this exercise. It may not be sexy but it will make you perform better while keeping your knees and back safer #legday #dorsiflexion #tibialisanterior #homework #homeexerxise #performbetter #athletictraining

Who else needs to hear this?

Do you you have a strong & functional core? Test it with this one . Hollow body is a spinal flexion exercise that originally comes from gymnastics. By adding a roll it becomes a multiplane exercise that demands a massive amount of control and strength from the entire core, not just the rectus abdominis (6-pack) .... Can you do 5 per side without losing control? Give this a try and let me know how it goes in the comments . S/O to @mrs.patrick0804 for this well executed demo #coredestoryer #strength #hollowbody #gymnastics #juijitsutraining #fuq

Single leg stability is one of the most neglected concepts in most training programs . Why is single leg stability so important for everyone? . When we walk, we spend about 80% of the gait cycle (walking) on one leg. Kind of important I'd say... . For athletes, single leg stability is even MORE important. Sprinting and agility footwork is almost 100% single leg . Foot stability and strength is lacking in almost everyone I assess and most people struggle with foot-ankle-knee alignment during basic movement patterns such as squats, deadlifts and lunges . If this sounds like you, try this . Caution: may cause foot cramps if your feet are super weak See more