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Want bulletproof hips?

Stop skipping mobility + strength.
Start training them together

✔️ L Leg Lifts
✔️ Running Pigeon
✔️hip CARS
✔️ Psoas March with abduction
✔️ KB Hip Opener

Strong hips = better lifts, better runs, fewer injuries!!

#hipmobility #hipstrength #physio #physiotherapy #mobility

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How often should runners do plyos? 👇

For most runners, 1–2x per week is plenty.

A rough starting point:
• 2–3 exercises
• 2–3 sets
• 5–8 reps per exercise
• ~60–90 sec rest between sets
• Keep the reps explosive and stop before your jumps lose quality

Do them after your warm-up and before your run/workout, ideally with ~48 hours between harder plyo sessions.

Quality > quantity.

#plyometrics #runningplyo #physio #runnersplyometrics #physiotherapy

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Join our gang!

#BASEmudeford

#reformerpilates

@advantagepadeluk_mudeford
@gtchealthclubs
@gtcstudio

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🩵 HIP STRENGTH 🩵

* Tall-kneeling step-up — 3 × 8 each side
* Resisted side step → curtsy — 3 × 8 each side
* Single-leg glute bridge — 3 × 10 each side
* DNS star plank + reach — 3 × 6 each side
* Copenhagen dips — 3 × 8 each side
* Supine hip flexion — 3 × 10 each side
* L-sits — 3 × 15–20 sec

#hipstrength #hipmobility #hiprehab #physio #physiotherapist

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Thanks @adambaluchifit 🤩
Exercise:
1. Wall slide + lift-off
Improve scapular control.

2. Low row
Build mid-back strength.

3. Wall scapular press-up
Train your shoulder blades to MOVE.

4. Bear crawl scapular push-up
Build stability and endurance.

5. Thoracic rotation
Improve upper-back mobility.

Save this for later!

#shoulderpain #physio #physiorehab #rehab #physiotherapist

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If you want strong legs, you need strong knees. 🦵

Bulletproofing your knees isn’t about avoiding stress - it’s about building capacity.

#kneerehab #kneestrength #kneehealth #physio #kneeexercises

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✨ A few of my go-to movements for stronger, more mobile hips ✨

Working on strength, control, mobility and stability through different ranges:

🔸 45° weighted pigeon RDL - 3 x 8 each side
🔸 Weighted hip rotations - 3 x 10 each side
🔸 Hanging knee raises - 3 x 10
🔸 Lunge + rotation - 3 x 8 each side
🔸 Single-leg glute bridge - 3 x 10 each side
🔸 Single-leg cable knee raise - 3 x 10 each side
🔸 Cable hip flexion - 3 x 10 each side

Save this one for your next lower-body session ✨

#physiotherapy #hipstrength #hipmobility #hiptraining #movement

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Hip mobility is so important! Sometimes back pain can actually be due to problems in the hip!!!
Here’s a good mobility routine covering most of the most important parts!!

🌟quadruped hip hitches (keep body still)
🌟 hip abducted RDL (this will feel amazing)
🌟 hip aeroplanes (slow down with these and really push through the movement )
🌟 quadruped hip CARS - slower the better
🌟 toe taps (these will burn. Ensure bracing core)
🌟hip flexor rocks (these will give great relief to psoas )
🌟elevated pigeon - I personally hate these they KILL

With all of them do as many feel good - good technique and slowing it down will have more of an effect!

#physio #hipmobility #poole #physiotherapist #physiotherapy

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Don’t know what to do for leg day as a runner??
I got you!
Strength:

1️⃣ Bulgarian Split Squat - 3×6-8/side
2️⃣ Romanian Deadlift - 3×6-8
3️⃣ Step-Up + Knee Drive - 3×8/side
4️⃣ Single-Leg Calf Raise - 3×8-12
5️⃣ Seated Calf Raise - 3×8-10
6️⃣ Copenhagen Plank Elevator - 3×15-30s/side
7️⃣ Pallof Press - 2-3×8-12/side, 2-3s hold

💡 Keep ~2-3 reps in reserve. Progress reps or load gradually while keeping symptoms controlled.

Wearing @dfyne.official

#physio #strength #strengthtraining #runrehab #physiotherapy

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Low back pain exercises!

Try these 3 and let me know how you get on ✨

#lowback #lowbackpain #movement #physio #sciatica

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Sciatica? Try these 3 exercises 🦵

Sciatica can cause ‘pain, tingling, numbness or discomfort’ that travels from the lower back or glute into the leg.

These 3 exercises focus on hip mobility, pelvic strength and lower-back control — which may help improve movement and reduce sensitivity for some people.

Remember, there’s no one-size-fits-all approach. The right exercises depend on the cause and presentation of your symptoms.

If your symptoms are persistent, worsening, or affecting your strength, get assessed by a physio.

#sciatica #lowbackpain #hipmobility #glutes #sciaticpain

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Sciatica? Try these 3 exercises 🦵

Sciatica can cause ‘pain, tingling, numbness or discomfort’ that travels from the lower back or glute into the leg.

These 3 exercises focus on hip mobility, pelvic strength and lower-back control — which may help improve movement and reduce sensitivity for some people.

Remember, there’s no one-size-fits-all approach. The right exercises depend on the cause and presentation of your symptoms.

If your symptoms are persistent, worsening, or affecting your strength, get assessed by a physio.

#sciatica #lowbackpain #hipmobility #glutes #sciaticpain

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