Advancing Athletics

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09/18/2026

FYF - RDL KNEES

PURPOSE - PROPERLY TARGET GLUTES. Hamstrings and backs should complement your glute gains instead of impeding them.

TECH FAULT - TOO MUCH WEIGHT ON YOUR HEELS = Bad knees and back. Pulling your knees back when you deadlift is a problem because it lengthens the torque lever. This will instantaneously put pressure on your back. The issue here is that most people don't even realize it can be different.

TECH FIX - instead Let's get more weight forward on your foot and allowed the bar to drop straight down. This pattern allows you to pull through your hips forward instead of backwards through your knees

09/17/2026

FYF - REVERSE LUNGE SYMMETRY

PURPOSE - The reverse lunge is probably my favorite exercise for building strength in a dynamic unilateral movement. Whether you have an anatomical asymmetry or play a rotational sport, this is a great movement to FIRST master then perform.

TECH FAULT - this athlete allows the tension of the moving leg. Pull his pelvis away from the front/ Target leg.

TECH FIX - using some obvious feature, like his drawstrings or wrinkles and a shirt, he is able to both recognize and fix the mistake. Try it out. You'll really unlock the benefits and effectiveness of this exercise.

09/16/2026

FIX YOUR FORM - QUICK RUNNING WARM UP

PURPOSE - it's important that you are actually ready for your run. Most people skip it because it's either deemed to be too complicated or generally unnecessary. A lot of the ineffectiveness is due to a lack of purpose. Check out our YouTube channel! - Advancing Athletics for detailed descriptions of each exercise.

TECH FAULT - most people find their warm up doesn't actually warm them up.

TECH FIX - Do something you can in your legs and lungs. Squats. Sidesteps. Reverse/forword monster band walk. Hop hop stick. A-Skips.

09/15/2026

FYF - running waddle

PURPOSE - a single armed carry has a profound benefit on your lateral stability. Running is a tangential movement so your running economy change depending on said stability.

TECH FAULT - the strength of your hip abductors resist the cantilever Force of your suspended body weight will lead to this waddle when those muscles are weak. It's like a seesaw weighted on only one side.

TECH FIX - hold a weight on one side. The length of a barbell can be really effective in exposing if you're rotating. Don't rotate. A mirror in front of you will show if you're leaning or not.

HOT TIP. The direction you lean is the side you need to strengthen.

09/15/2026

LDIT 15L6. It doesn't have to be perfect (part 2)

There's two ways to address an issue: Master the correction to never again expose yourself to the perils of the fault OR learn the warning signs that indicate the fault is manifesting itself.

The former is of course the ideal. Wouldn't it be great if you never ever had to deal with another flat tire. Well if you just sell your vehicle and walk everywhere, it'll be done and dusted! Given how impractical that is, a reasonable alternative is to master how to listen for and then acknowledge the warning signs of a flat tire.

This analogy is a non-biological equal what? I encourage all of you to pursue. Any physio or coach who expects you to memorize and never waver is either a hypocrite or is naive. You're not a China doll and getting out of sorts just means You need to be more disciplined about avoiding that error, which is probably familiar to you.

If you haven't identified the problem yet, reach out and try to help. Otherwise, the next couple episodes will be some examples on how to implement this stuff.

09/14/2026

FYF - PUTTING PATTERNS INTO PRACTICE

* This is only a portion of the workout. Reach out to have a full workout put together that is specific to you!*

PURPOSE - what good is success in isolated movements if you can't utilize whatever proficiency you've developed?
This is a partial example of how we build a track workout for a high jump athlete.
She needs to feel the target muscles first then put those muscles into practice

TECH FAULT - inadequate lateral and rotational stability. Knees are rotating, inward and foot placement is inconsistent. Her approach is only 10 steps to the bar so every single one has to count!

TECH FIX - start with controlled movements to build confidence and consistency. Ramp up intensity and complexity of movements. Finally put patterns into practice.

09/12/2026

FYF - RDL INITIATING RETURN

Exercise purpose - the RDL can strengthen your glutes and unload the lumbar spine by distributing the workload.

Tech fault - The red arrow points to a crease in the client's back that shows exactly where she initiates her return. Yes, she's using her glutes but the benefit is compromised. The compromise comes from her overuse of her paraspinals to lift her chest instead of her glutes pulling her hips forward.

Tech fix - The Green Arrow shows how she corrects her hinge by thinking about driving her hips forward and being intentional about keeping her chest down. Notice how the crease goes away! Use a mirror or a PVC pipe on your back to make the same correction and the glute gain will be MEGA!

09/11/2026

Workout fuel doesn’t have to be complicated—or perfectly planned. ☕️🥯

If you’re on the go and need something before training, even a quick stop at Starbucks can work. A plain bagel is an easy source of carbohydrates to help give your muscles the fuel they need for a solid workout.

The goal before training: easy-to-digest carbs, enough time to digest, and something you know sits well with you.

Convenience foods can absolutely have a place in a performance-focused diet. Fueling consistently matters more than making it “perfect.” 💪

09/10/2026

Congrats, Jess! 2,000 assists and we're just into September!? What a mega performance. As strength coaches and physios, we can't create those assists but definitely can help athletes be ready to get the most out of their reps on the court!

For Jess - and in this specific workout - we were working on a lower body pull and upper body push.
Deadlift - she gets a lot of quad work from school workouts and jumping so we make sure her posterior chain is functioning equally well
Shoulder press - The strength from overhead pushing helps to ensure fatigue doesn't limit performance! Having proper scapulohumeral mechanics will ensure she is able to avoid shoulder overuse injuries.

There's lots of other tips to be offered but we always need to ensure we are helping the athlete optimize her mechanics and abilities!

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