Glute Activation Circuit

’ve spoken to many of you about the importance glute activation exercises for back and hip pain, and i’ve given many of my clients exercises to help activate and strengthen the gluten.

Ive managed to film a quick exercise circuit that is great for gluten activation and conditioning of the hip musculature.

Glute Activation Circuit
The 4 exercises include:

1. Clams

2. Side Lying Hip Abduction

3. Front Lying Hip Extension

4. Glute Bridges

I’ve included the video below…

**Funny Accent Alert**

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If you liked the video, found it helpful or even thought my accent was funny (I hate speaking on video) please share with your friends and family.

In addition, if there are any other exercises or conditions you would like me to write about or create videos for just let me know in the comments section.

Move Better, Feel Better, Live Better

Alex Eatly

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Planks Are Awesome!


Spinal Stability is Key, if the core isn’t strong enough to do the job then other muscles jump in to help provide the stability it needs. This typically means the hips, mid back and hamstrings become tense and overactive leading to muscular imbalances, changes in spinal and pelvic alignment and the likelihood of pain and discomfort.


Planks and their variations are great exercises that I give many of my clients in order to build spinal stability and core strength. The reason, they provide a huge benefit in such a short time.


The problem is – too many people end up doing them wrong so don’t get the benefits.

Furthermore, many people try and hold a plank for far too long… which ends up causing people to do planks wrong.

Plank 2

3 Common Mistakes:

  1. Your Neck is below the chest, meaning all the stabilisation is coming from the shoulders and neck.
  2. The pelvis is in an anterior tilt and your butt is above the above the line from your shoulders to your knees. This means your hip flexors and lower back are doing all the work in a shortened position, not helping your posture, lower back pain and it;s not very challenging.
  3. Hard rounding of the upper back (thoracic spine). This means your shoulders are doing all the work with some work being done by the abdominals in a shortened position.

When doing a plank, try and get yourself as straight as possible, from your head, shoulders, hips and knees.

I filmed a quick video to demonstrate a decent plank ?


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Running Warm-Up Drill



It’s easy to overlook the importance of a good warm-up before a run, but if you skip your pre-run routine, you risk poor performance and injury.

Have you ever been injured, grudgingly sitting on the side line watching a race you trained months for pass you by?

Unfortunately, many runners do exactly that… starting their runs without warming up and end up injuring themselves and missing their goals.

A proper warmup should increase your heart rate, blood flow, muscle temperature as well increase the extensibility, flexibility and mobility of joints and muscles, therefore preparing your body for a more vigorous activity, allowing it to work more efficiently, and reduces the risk of injury.

The video below covers a quick and easy warm-up routine you can use to prepare your body for a run as well as improve the extensibility and flexibility of the muscles around your lower back, hips and legs while increasing the mobility of your joints.

Try this runners warm up drill and let us know how it feels.

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