Jeff Cavaliere

At this point, you slide your hands out in front of you, point your toes, keep those quads contracted, squeezed tight, and then lift up into what we call a Superman. Right from here, you're going to train all the muscles in your posterior chain, from the back of your heels all the way up to the tip of your fingers. Come down. Slide it back. Come up into that good, firm pushup.

At this point, you slide your hands out in front of you, point your toes, keep those quads contracted, squeezed tight, and then lift up into what we call a Superman. Right from here, you're going to train all the muscles in your posterior chain, from the back of your heels all the way up to the tip of your fingers. Come down. Slide it back. Come up into that good, firm pushup.

Don't lose any of that stability. Come down. Slide up and lift. The final thing is something that looks so darn simple, but it actually has a lot of functional carryover. We're talking about just a side lying hip abduction. Okay. And what we do is we get in this position here. We position our toe down in front of us. You want to basically point your toe down into the ground.

Don't lose any of that stability. Come down. Slide up and lift. The final thing is something that looks so darn simple, but it actually has a lot of functional carryover. We're talking about just a side lying hip abduction. Okay. And what we do is we get in this position here. We position our toe down in front of us. You want to basically point your toe down into the ground.

From there, you're going to slide your leg back behind you as far as you can take it and then lift up. Right when you do that final lift, you're going to feel a contraction. right here in the glutes. In particular, in the glute medius.

From there, you're going to slide your leg back behind you as far as you can take it and then lift up. Right when you do that final lift, you're going to feel a contraction. right here in the glutes. In particular, in the glute medius.

That's the muscle that's controlling that rotational element of your hip joint and the stability and the strength that's needed to propel your body, even on a regular walk, without your hips dropping down side to side. You don't want to let that happen to you. You want to be able to hold this position for 30 to 60 seconds.

That's the muscle that's controlling that rotational element of your hip joint and the stability and the strength that's needed to propel your body, even on a regular walk, without your hips dropping down side to side. You don't want to let that happen to you. You want to be able to hold this position for 30 to 60 seconds.

Some of the mistakes people make is, in order to feel like they're getting the lift, they'll just rotate their body to let the hip flexor do the lifting. Remember, we don't need the hip flexor to do the lifting. We want the glute medius to do the lifting, so you need to make sure that you're rotated forward the entire time. And that's it. There's the five essentials.

Some of the mistakes people make is, in order to feel like they're getting the lift, they'll just rotate their body to let the hip flexor do the lifting. Remember, we don't need the hip flexor to do the lifting. We want the glute medius to do the lifting, so you need to make sure that you're rotated forward the entire time. And that's it. There's the five essentials.

Quick, simple, and incredibly effective. No fancy equipment, no gym required, just a little bit of space and consistency. Now, back to the Diary of a CEO studio.

Quick, simple, and incredibly effective. No fancy equipment, no gym required, just a little bit of space and consistency. Now, back to the Diary of a CEO studio.

Yeah, those are good standard exercises that will measure at a high level how much of a deficit you've acquired over the years from not doing them. So you should maintain the ability to do those exercises because they're gonna reflect the global approach at least to working on flexibility in your groin or working on the strength in your hip abductors.

Yeah, those are good standard exercises that will measure at a high level how much of a deficit you've acquired over the years from not doing them. So you should maintain the ability to do those exercises because they're gonna reflect the global approach at least to working on flexibility in your groin or working on the strength in your hip abductors.

Because the hip abductors, if you look at most leg exercises, the squat, the deadlift, they're occurring in the sagittal plane, which is this front to back plane. One of my favorite exercises of all time is the lunge, right? I love the exercise, but it's still occurring front to back in this plane here.

Because the hip abductors, if you look at most leg exercises, the squat, the deadlift, they're occurring in the sagittal plane, which is this front to back plane. One of my favorite exercises of all time is the lunge, right? I love the exercise, but it's still occurring front to back in this plane here.

Getting exercises that work the other two planes, and mostly through rotation, but working this frontal plane, this side to side, is really important to producing a complete person, right? With complete levels of strength. And because they're not the primary exercises that do that, like that side-lying hip raise that I show you, is...

Getting exercises that work the other two planes, and mostly through rotation, but working this frontal plane, this side to side, is really important to producing a complete person, right? With complete levels of strength. And because they're not the primary exercises that do that, like that side-lying hip raise that I show you, is...

Not one of the big exercises are most important that are going to be up on your list. You're going to do your squats first and you're going to maybe never do those. But it doesn't mean that that muscle didn't matter, right? Those muscles are there for a reason and they need to be developed.

Not one of the big exercises are most important that are going to be up on your list. You're going to do your squats first and you're going to maybe never do those. But it doesn't mean that that muscle didn't matter, right? Those muscles are there for a reason and they need to be developed.