hole saw bit

1. Lay down on your back with your feet and lower legs fully supported on an elevated surface like a bench or box.

2. Allow your hips to move to around 90 degrees flexion, and your knees to bend at 90 degrees as well.

3. From this position, place a foam roller or ball between your knees and keep contact with the roller between your knees at all times. This contact does not need to be maximal, but minimal effective dose of adductor control to keep position.

4. Once you're in this position you'll need to tap into parasympathetic (restful) breathing, using an extended inhale, pause for a few seconds at the top, and lengthening out your exhale as long as possible. You want this breath to be coming primarily from your belly expanding at 360 degrees in order to allow some carryover on its effects more locally at the iliopsoas group, which is very close anatomically to the diaphragm and secondary respiratory muscles surrounding the abdominal cavity. Spend a few minutes here (without texting or talking) and just focus on your breath.

5. The next step is to use your hands on either side of your pelvis and to contact the inside of your hips (where a portion of the deep hip flexors are located) lightly with your fingertips. Your index and middle fingers should sink down behind the front side or your hip bone (ASIS) and maintain constant 5/10 subjective pressures. Continue to breathe here as you keep contact, and stay here for another few minutes. – Dr. John Rusin

Most people have lost the ability to stabilize their pelvis and lumbar spine. This is a problem since the lower portion of the spine is anatomically designed to be stable; it functions best under low amounts of relative movement. Creating super-stiffness at the pillar is nonnegotiable if you're a lifter. It starts with positioning the pelvis and lumbar spine together synergistically. But achieving a position is vastly different than maintaining a position, especially when there's a heavy barbell on your back. That's where this movement comes in. It'll help you brace your core by creating tension in a controlled environment. You'll relearn what stability should actually feel like. – Dr. John Rusin

his targets the adductor mobility, and it'll help you maintain a neutral lumbo-pelvic complex. The adductors are a forgotten muscle group, and targeting them is often the "magic antidote" to lifters' problems. The adductor's role in both dynamic stabilization and functional mobility should not be overlooked. This group is by far the largest and most powerful of the hip (excluding dat booty, of course). Compared to the hamstrings and quads, the adductors are 2-3 times as thick, and are actually comprised of more muscles and structures, ones which play a huge role in creating stiffness under heavy loads during compound movements. The problem? They're often functionally shortened and weakened as a result of our chronic daily positions and not experiencing mobility through a full range of motion. Luckily the lateral lunge will help you learn how to use the adductors through extended ranges of motion to stabilize the hips, pelvis, and lumbar spine as a unit. Once you master the lateral lunge with pristine stability and unlocked mobility, add the rotational component through the thoracic cage and shoulders. – Dr. John Rusin

1. Do this test without shoes. You'll be looking at one ankle at a time.

2. Step onto an elevated surface and place your foot onto the step keeping the ball of the foot in contact with the step and toes straight forward.

3. Place all your weight into the ankle being tested, and with a straight knee drive your heel down towards the ground while the toes stay in contact with the step.

4. You can move your body forward slightly to accentuate the stretched position of the ankle.

5. When you can no longer increase ankle range of motion, hold this position for 5-10 seconds and assess the feel of the limitation: either a stretching sensation through the back of the leg (Achilles region) or a block at the front of the ankle.

6. Test the same ankle now with a slightly bent knee position. Again, assess for a stretch through the back of the lower leg, or a block at the front.

An ankle (or any other articulating joint for that matter) can either be restricted via soft-tissue tone and tightness, or through a joint restriction. If a stretch is achieved through the backside of the lower leg in both positions, you are most likely dealing with a soft-tissue restriction. – Dr. John Rusin