Help Get Rid Of Low Back Pain

Low Back Pain? It’s Probably Your Glutes.

👌These warm-up exercises will help!👍


They are the strongest muscles in our body, but one of the most

overlooked. The glutes 🍑 consist of three major muscle groups:

the gluteus maximus, gluteus medius, and the gluteus minimus. We

need them for standing up from a sitting position, walking 🏃,

bending forward, moving our leg up toward the torso, and

squatting 🏋.

Here’s the problem: our glutes stop working 😔 when we sit,

restricting blood flow and weakening the muscle. Even if you

work out 🏀🏉🏈 every day, if you spend the rest of the day

sitting, you’re contributing to weak glutes.

After sitting all day, many people are unable to properly use

their glutes when they get to the gym, relying too much on their

quads or lower back muscles.


If you’ve been struggling with low back or knee pain 💊💥💊,

the cause is probably weak glutes. To make sure your glutes

are fired up and ready for the workout — especially if

you’re coming to the gym after sitting all day at work —

here’s how to activate them before you work out 💪.


1. Donkey kick


✔ Start on all fours, making sure your hands are directly

below your shoulders and your knees are below your



✔ Lift one leg behind you, keeping your knee bent, until

your leg is in line with your body and the bottom of

your flexed foot is parallel to the ceiling.


✔ Repeat 15 times with one leg before switching sides and

complete another 15 repetitions.

Remember not to arch your back, and focus on your

glutes doing all the work!


2. Single-leg glute bridge 🌉


✔ Lie on your back with your hands by your sides, legs

bent, with your feet flat on the floor.


✔ Lift one leg off the floor, then squeeze your glutes

and slowly raise your hips off the floor. Your upper

back stays on the floor while you lift your hips and

keep one leg straight.


✔ Complete 15 reps on one leg before switching legs and

completing 15 reps on the other side.

3. Clamshells


✔ Lie on your side with your knees slightly bent, knees

and hips resting on top of each other. Rest your head

on your arm or prop up your head on your hand.


✔ While you keep your feet together, raise the knee on

top, opening your hips. When you can’t lift your knee

further, slowly lower it and bring your knees together.


✔Repeat for 15 repetitions on one side before switching sides



A collaboration with Uplaunch and P6 CrossFit

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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.


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My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


CrossFit Level 1 Certification



This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


CrossFit Level 1 Certification


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