After decades of strength training and two kids I FELT like sponge bob square pants.

My lower back hurt and I was actually avoiding rotation because “I wanted my core to heal”.

I didn’t know what I didn’t know.

Rotation was an integral part of healing my body + getting strong AF.

Rotation at the ribcage, pelvis and feet to be exact.

(If you are just joining us WELCOME🤗 Click the links below to find out what the heck I’ve been talking about and why)

Pillar #1

Pillar #2

One of the biggest changes for me was realizing that in order to effectively load single leg exercises (like lunges, step ups, split squats, single leg deadlifts) I had to rotate my nose over sternum, over knee, over toe while keeping heel heavy.

Take a few minutes to try out my favorite variation of a hinge. Perform 10 reps on each side… we will doing these Sunday 🤗

When you try them out tag me on Instagram @staceyschaedler I’d love to take a look!

Can you FEEL the difference? The exhale down is encouraging more internal rotation at the hips, which many of us are missing.

When all we do is squats with knees out, banded hip thrusts, clamshells, donkey kicks (external rotation) etc we are missing a critical component of LENGTHENING THE GLUTES (internal rotation).

Regardless of who you are, you need access to both internal + external rotation at the joints of the body.

Without access to internal rotation at the foot, hips and ribcage we have compensations. Back pain, Hip pain, knee pain… and this prevents us from progressing our training.

I know what is possible because I’m on the other side now and I want to share all that I have learned on my journey.

I can now do all the things I love and then some AND IM SO HAPPY!