Structure CCSP

OVERLOOKED 👀 BAND EXERCISE: MARCH AGAINST

Don’t overlook this simple exercise for building stronger hips.

The band march against can be performed for reps or as an isometric hold, sometimes called the Captain Morgan.

Most importantly, we’re strengthening the hip flexors.

Hip flexors are commonly blamed for being “tight,” but sometimes the bigger issue is that they’re simply weak.

And stretching a weak muscle over and over probably isn’t the solution. 🤷‍♂️

TRY THIS:
🔥 10–15 reps per side
OR
🔥 30-second hold per side

I’m using a green mini band from Perform Better here.

Simple exercise. Serious payoff.

Your lower back and legs will thank you. 💪

LOW BACK PAIN FIXES: with these 5-6 exercises?

SIDE BRIDGE
↕️
Side plank
↕️
Side lying hip thrusts
↕️
mermaids
↕️
Jane Fonda abduction and adduction
↕️
Copenhagen side plank

Do these work?

Have you tried them?

Try these in conjunction with your PT protocol

See if this helps!

Our youth sports performance program includes athletes learning about form, technique etc

Beyond that, we also teach them BEYOND sets and reps

Step 1: why they’re doing exercises in the first place including
📍 where they feel it
📍 focus of the exercise
📍 common pitfalls/technique errors

I’ll also highlight athletes doing the right thing each session

Intent matters just as much as sets and reps and exercises!

BUTT WITH BANDS DRILL ⬇️

This drill and position fixes the flaws most people demonstrate with crab walks:

📍 toes out
📍 dragging feet
📍 too fast/no tension

🦀 Toe box crab walks are 💰

They keep vertical shins, proper foot angles and maximum glute recruitment as well

Try these instead of your usual crab walks this week

Band by Perform Better

THE SHOULDER DRILL EVERYONE SHOULD DO

This drill, called no money 💰, is a must before every workout

The external shoulder rotators are chronically underserved in today’s world

🔥 but this drill lights up that posterior capsule where that position and muscles need it

Try sets of 25-50! Reps

As always, mini bands from Perform Better

🔥 UNREAL CORE CHALLENGE ⬇️

This is our MONTREAL Ab Circuit 🇨🇦

You’re going to combine 5 different crunch variations and hit them back-to-back with little to no rest.

10–15 reps each. 50–75 total reps. Good luck. 😈

Here’s how it goes:

1️⃣ Reverse Crunch + Hip Swivel
Drive the knees outside the elbow, lift the lower pelvis and low back slightly off the ground, then alternate sides.

2️⃣ Crunch Punch
Crunch up and reach your hand toward the opposite hip. Alternate sides for 10–15 reps.

3️⃣ Keep moving through the remaining crunch variations until you reach the FINAL BOSS 👹

🔥 Regular Reverse Crunch

Normally, not so bad.

After everything that came before it? Your abs should already be absolutely smoked.

START HERE:
💥 10 reps of each exercise
⏱️ Up to 10 seconds rest between movements
🔁 Work toward completing the entire circuit nonstop

THE GOAL:
50–75 consecutive core reps with little to no rest.

Save this one and try the MONTREAL Ab Circuit the next time you want to finish your workout with something unnecessarily cruel. 😂

All purpose bands are from Perform Better

EPIC TRICEP EXERCISE: try this!

I was shocked at how good this felt

My tricep training is usually

Skull crushers
Rope overhead tricep extensions
Push downs

Now I’m going to add this to the mix

THE TATE PRESS (banded)

On an incline (helps with the angle)

Elbows out and extend against the band

Control the tempo!

I think 10 reps is a minimum here
15 would be the top end range (increase the strength of the band)

Try this! Epic.

STEP UP YOUR DEADBUGS: have you tried all four of these?

Our deadbugs are different than physical therapy versions

Part 1: using bands from Perform Better above the head to help keep the ribcage down

Part 2: toe box 90 degree deadbugs are hard because you have to use your hip flexors while maintaining core integrity!

Part 3: foam roller deadbug because ribcage and pelvis tension needs to be taught. Drive wrists and knees into roller.

Part 4 expands on part 2: longer lever to. Box deadbug. SUPER HARD. Don’t let these go into your low back.

Which one have you tried?

we like clients to try all four versions to find out which one they feel the most.