Your side bum matters. Your gluteus medius (aka your “side bum”) is a key muscle that helps to stabilize your pelvis during standing and walking. Its function is also imperative for knee stability, low back injury prevention and rehab. The trouble is the gluteus medius tends to be a tricky muscle to engage, and is...

Due to their general makeup, hamstrings have the potential to be strong. But many athletes fail to tap in to their hamstrings strength and power. Training your hamstrings to be recruited properly will give you the ability to run faster, decelerate and change direction more efficiently. It will also help better stabilize your knees; which is...

What is a cossack? This fancy pants move is actually acquired from the Ukrainian shumka dance style of cossack dancing; which cab seen in the video below… The version that we use at BIM is not quite as exciting, bouncy, nor do we play as sweet of tunes, but the exercise is still great nonetheless....

Pullovers are good for so many reasons. When done correctly, pullovers require you to maintain a strong set of your ribcage – which helps to strengthen your diaphragm and internal obliques, and makes for a great anti-extension core exercise. Pullovers also allow for an eccentric contraction of your lats while they are in a lengthened...

If you want to improve your hip flexibility and overall function, this is the perfect exercise for you. Performing this drill will help you improve your active hip flexion strength, stability and control; which can help improve your overall hip flexibility and function. We won’t lie, this exercise is pretty challenging. Not only do you have...