Off-Set KB Drop And Catch Lateral Lunge

Exercise Index, VideoLeave a comment

Learn the offset kettlebell drop and catch lateral lunge, a powerful deceleration and change-of-direction exercise that teaches athletes how to plant, brake, and stop efficiently. Brandon Smitley of THIRST Gym in Terre Haute, Indiana breaks down the biomechanics, coaching cues, common mistakes, and programming for wrestlers, combat athletes, and anyone looking to move more athletically. A must-know drill for building resilient, injury-resistant change of direction.

Single Leg Hip Flexor Plank With Hamstring Feedback

Exercise Index, VideoLeave a comment

The single leg hip flexor plank with hamstring feedback is a powerful isometric exercise that simultaneously strengthens the hip flexors and hamstrings while correcting pelvic alignment and improving overall hip mobility. By leveraging the functional relationship between the hamstrings and pelvis, this movement addresses anterior pelvic tilt, builds deep hip stability, and integrates core activation in a single drill. Add it to your warm-up before squats or deadlifts, use it on recovery days, or plug it in as a filler between heavy sets to maximize hip health and athletic performance.

Copenhagen Side Plank March

Exercise Index, VideoLeave a comment

The Copenhagen side plank march builds adductor strength, lateral core stability, and hip flexor endurance in a single challenging movement. This progression of the standard Copenhagen plank adds a marching component that increases trunk stability demands while maintaining isometric loading through the top leg adductors. Learn proper setup, technique, and programming recommendations to effectively incorporate this exercise into your strength and conditioning routine.