Dynamic Mobility Rolling Lizard Exercise

In this post:

Video Transcript:
Hey it’s Nick Ortego here. I’m
going to show you how to do this dynamic
mobility warm-up exercise. Use this before
running or working out especially if you’re
having trouble of getting depth in
your squat movement. Or if you’re just
looking to get better at hip mobility. So
we’re gonna start with going into a long
lunge position. Sometimes you can call
this the lizard position. One hand goes
down even with the foot. I’m gonna take
this knee and I’m gonna roll it in a
circle. So it’s going back. Knee’s coming
back and forward. I’m also going out
and in. We call this the
rolling lizard. I’ll go five times. I’m
using my hand to help that happen. Five
times one direction and then five times
the opposite direction. From the side,
looks like this. In the lizard position
out and then forward and back. five
circles one direction five circles the
other direction. You do one or more sets
on each side to get really engaged and mobile
in the hips and the inner thighs before your
workout. Give that a try. If you’ve got
any benefit from this video, then leave a
comment below. If you’d like to get more
content not available on the blog or the
regular YouTube channel, Then click the
link connected to this video you’ll have
a chance to sign up for the Run Better
Now VIP club.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Leg Swing Dynamic Mobility Exercise

In this post:


Video Transcript:
It’s Nick Ortego here. I’m going to
show you a dynamic mobility drill that I
like to use to warm up for a workout or
a run.
It’s called leg swings. What you
basically want to do is find a wall, a
post, or a fence, something you can hold
on to with one hand. I like to use this.
This is available right now. And if I’m
going to be swinging my right leg, I’m
gonna hold on with my right hand. Stand
on the left foot and I start to swing my
leg back and forth. 15 reps on each side.
I like to do two sets of 15 on each side.
You want to be very sure that you’re
getting the maximum amount of hip
movement, meaning that I get my leg as
high as I can without sway in the torso.
If I can get my legs higher but there’s
a ton of torsos sway, see I’m Way down here,
way up here, way back here in my torso. That’s not what we want. We want the
torso upright, head, shoulders and hips
stacked in a vertical line. And this is
what we’re looking for right there. Then
the other side. Left hand grabs post, wall,
or fence. Stay on the right foot.
Swing the left leg. I like to do two sets
of 15 on each side. Torso upright, very
important. Got any benefit from this
video, leave a comment below. If you’d like
to get more content not available on the
blog or the regular youtube channel,
then click the link connected to this
video, you will have a chance to sign up
for the Run Better Now VIP club.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Indian Club Shoulder And Forearm Strength Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Multiplanar Soleus Calf Stretch

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Hip Flexor Stretch On Box

In this post:

  • use a plyometric box to stretch and release the hip flexors.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

How To Do A Kettlebell Clean

kettlebell clean

How to do a kettlebell clean.

 

In this post:

  • proper kettlebell clean technique
  • avoid bruising your wrists


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Poop Better With This “Squatty Potty” Hack

In this post:

  • how to poop better

 


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Scapular Pullup Exercise

In this post:

  • stretch to undo the damage of long hours of sitting
  • upper back strength exercise to work up to full pullups


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below:

Review: Chasing the Dragon by Mark Matthews

In this post:

  • a review of Chasing the Dragon by Mark Matthews
  • how addiction relates to distance running


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below:

3 Reasons to Avoid Flip Flops

In this post:

  • why you may want to avoid wearing flip flops
  • how flip flops can screw up your biomechanics

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below: