🔹Glute Training Series Part 16
👉🏼Banded Barbell RDL
🔥If you are ready to take your RDLs to the next level, give these bad boys a try!
👍🏼The added tension from the resistance band forces you to contract your glutes with more effort, yielding a CRAZY glute pump.
✅Loop a moderate/low tension looped band around the squat rack or other anchor point.
✅Step into the loop, and place the band under your ASIS (anterior superior iliac spine), aka the protruding hip bone.
✅Perform the same range of motion/movement you would on a normal RDL.
🏋🏼Implement this into your glute routine. Try 3-4 sets @10-15 reps with a moderate weight load, and focus on the glute contraction at the top!
I've got my first back somersault! This has been a long road. Moving into plyometric gymnastic training is not something you should just 'jump' in to. It's taken me almost 3 years of prehabilitation to get here. This back flip is a good one for me, but every so often I get this voice in my head that shouts "what the f@&k are you doing? You're 40 years old. You are going to hurt yourself!". Most the time this happens whilst I'm on the ground and I just look a dick...but twice now I've bottled it whilst upside down! I came straight down into my neck...the second time my instructor fell on top of me as he tried to rescue me. I've been unhurt both times. Using prehabilitation you can protect your body against likely injuries...whatever the sport or occupation. There is risk in everything we do. So protect your body against life. #mobility#backflip#somersault#realstrength#gymnastics#prehabilitation#neckpain#safetyfirst#falsegrip
•The Iliotibial Band: a hot topic as it’s a common injury among endurance athletes.
Do you really have IT-Band syndrome (ITBS)?
You may. One proposed mechanism of ITBS is an irritation of the bursa while another is “from compression by the ITB of the connective tissues that underlie the portion of the band between the lateral epicondyle and the knee joint line”. ITBS is typically seen in rowers, cyclists or runners from repetitive stress. Rehab should include:
-Core stability exercises✔️
The above coupled with manual therapy and decreasing exercise volume should quickly help this sports injury.
The current literature via systematic review, is inconclusive for a biomechanical cause of ITBS. However, some evidence suggests that decreased hip abduction and flexion can be contributing factors. ‘Prospective research suggested that greater internal rotation at the knee joint and increased adduction angles of the hip may play a role in the aetiology of ITBS and that the strain rate in the iliotibial bands of these runners may be increased compared to healthy controls’ (Louw).
What else could it be? If your ITBS has persisted for quite some time and you have tried a plethora of modalities, it is unlikely that you have ITBS. Do you have low back pain? Maybe it’s time to think your ITBS is referred pain from the L5 nerve root. A full history and proper exam need to be conducted to come to this diagnosis of course. But this is not uncommon•
#sportsmedicine#sports#sportsandspine#movement#injury#california#manualmedicine#rehab#prehab#prehabilitation#ITBS#runner#endurance#cycling#row#run#bicycle#instadaily#spine#trails#rehabilitation#LA#tacticalathlete #🇺🇸 #veteran#nsca#cscs @mjgrenga @spegarrett
If you or someone you know has just been diagnosed with cancer, this word might be all you're hearing. As difficult as it might be to contemplate physical activity during this time, it's important to seek advice on an appropriate exercise plan as soon as possible after diagnosis. ⏳ Getting your body as strong as possible to take on the rigors of cancer treatment - no matter the type - may enhance your level of treatment tolerance and thus long-term outcomes. "Prehabilitation beats rehabilitation." 💪🏼
🔹Glute Training Series Part 14
👉🏼Barbell Good Morning
🔥Here is a weighted progression of the good morning from yesterday's post.
✅Place the barbell on the upper or mid traps traps (not on the neck).
✅Hinge at the waist.
✅Keep a neutral/straight spine.
✅Feel your hamstrings eccentrically contract.
✅Drive your hips up by squeezing your glutes to the top.
🏋🏼Implement this into your glute/posterior chain workout if you can successfully do the banded good morning in my previous post. Try 3-4 sets @8-12 reps with a moderate weight load. Don't go too heavy on this one!
🔹Glute Training Series Part 13
👉🏼Banded Good Morning
🔥One of my favorite ways to either warm up your glutes and hip extensors, or simply torch your glutes at the end of your workout is this exercise.
👍🏼Using a moderate or light power band, step into it and make sure the tension is equal under your feet. Then, loop it over your traps (not directly on your neck), and start performing the range of motion.
🏋🏼Implement this during your warmup, 3-4 sets of 15-20 explosive reps, or at the end of your workout as a burnout. Your backside will
feel like it's falling off.
Correcting muscle imbalances and movement patterns is not always easy, but it is VITAL if you want to keep working your body toward new goals and minimise your chance of injury over time!
Got a little niggle that comes and goes or just an outright pain stopping you from doing certain exercises? That means something in your body isn't moving or activating as well as it should be!
TRUST ME.. Take the time to find out what's going on and fix it!
Right now I'm trying to correct my hip movement and strengthen my glutes. It's slow, but of course correcting over 10 years of muscle imbalance and poor movement is going to take time! Right now I am pain free, so why bother?? Because to reach my goal to complete a pistol squat well and run a lot of KM while marathon training injury free requires optimal hip movement and glute strength!
Don't ignore pain or problems, take the time to strengthen your body right and every move you make will feel BETTER!
Need help? Feel free to contact us for any advice!
Miss Noelle and I had a great weekend up in my hometown of Winchester, VA, booked solid with events and coaching sessions across two different boxes.
This morning was the first time that I've seen a video of myself presenting in a seminar format on essential running mechanics. And I have to say, the passion is there. You can see it, and you can feel it. And to me, that is an incredible privilege. 🤓
If you’re passionate about what you do and what you represent, then that passion will spread to the people around you. I find that being passionate about your abilities in whatever job you may have is a big part of what keeps you going and what keeps you motivated.
It is that passion that drives me to study countless hours, to always learn with an open mind, and to think outside of the “box” and build relationships within every community we are a part of.
After 13 years of working within the rehabilitation world, I feel that I have just scratched the surface of what there is to know and different ways to approach fundamental human biomechanics, and every day is a new opportunity to further that drive and that passion for movement and rehabilitation.
🚫NEVER TELL ME AGAIN THAT I CAN'T SQUAT🚫
Long story short. My dear client Glenda "booked" a knee replacement next month.
Before training with me, she was told to avoid the squat exercise at all cost. .
So, just imagine if you don't execute a fundamental human action for good while waiting rehab post- surgery. Imaging letting go both motion pattern and muscular activation. Functional chaos, right? .
Why Glenda grooving her squats? Because I need her to start her therapeutic approach from NOW, before the surgery. Prehabilitation before rehabilitation, you could say.
In other words, a smooth motion pattern plus body weight + supervised-external-resistance should help us to avoid muscular atrophy. The less wasted her legs and hip musculature are, the quickest her recovery should be.... .
By the way, apart from negotiating with her body weight by manipulating the vector provided by the suspension system, she is carrying a 20Kg vest so as to enhanced the pump rather that pursuit worthless endurance drills (the ones 20+ reps). .
Ah, before I hang up, Im not suggesting that anyone should try this option before knee reco or knee replacement. Heck, NO. You got to know your referred patient or Client very well first and understand about both skeletal and neuromuscular function. Otherwise refer!!!!! Thanks for watching. Happy to discuss further.
🏋 [Mesocycle 2.3]
1️⃣ Incline Bench Press (70kg x 6 / 80kg x 4)
2️⃣ Bodyweight Pull-Ups x 20
3️⃣ Machine Press
Just some snippets of my low-intensity day whereby I try not to exert too much effort both physically and mentally.
Some people advocate doing nothing on your rest days, but the second worst thing you can let your muscles do on a rest day is nothing. Of course the first being training that muscle hard again and causing further life threatening complications such as Rhabdomyolysis.
You are essentially minimising blood flow to those areas by doing nothing. In the process, important nutrients (carried by the blood) and blood will not be able to fulfil their duties efficiently such as rebuilding muscle and transporting away waste products.
Do your muscles a favour, do something.
Asyl has been training with us for a few months now. It's amazing to see her physical improvements she has made along with achieving her goal of learning a hand stand. Want to train with some of the best gymnasts and coaches in this country? Book your intro at CalisthenicsTraining.com.au #handstand#gymnastics#goals#acheivement#calisthenicstraining
@Regrann from @stretchingsacenturion - Muscle imbalances and ratios! Take a look at those quads! Surely that can't be right? Or can it? In the body we have things called "agonists" and "antagonists". One muscle acts as an antagonist on the other and will sometimes be stronger, placing the balance of the stress on the joint capsule. This frequently occurs in the hamstring/quadriceps relationship. The imbalance between the two is known to cause cramping and spasms with secondary hamstring tightness. As you can see from the picture, usually our quads are bigger and stronger. Athlete hamstring strains and tears are becoming a common phenomena, which if uncorrected will limit an athletes career. We know that the hamstrings protect the ACL and the quads ADD stress to the ACL. So how do we avoid or correct these imbalances? Correction can be done through a combination of strengthening and flexibility training (yaay stretching 👍🏻). Is it something to worry about? I feel that if your hamstrings can cope with the stress we put on them, stretch regularly and strengthen where you can, unless you are a competitive physique athlete, where symmetry comes into play, you will always experience this imbalance as the quadriceps are about 30-40% stronger than the hamstrings. #stretchingsacenturion#stretchtherapy#hamstrings#quadriceps#imbalances#prehabnotrehab#prehabilitation#africa#health#wellness#africahealthandwellness#nutrition#inspiredbyyourhealth#monday#mondaymotivation#inspiration#healthyliving
•Recently I have seen an increase in hamstring injuries with no bias to race, age, sex or sport🤺⛹🏽🏋🏾♀️🤽🏻♂️• •Revisiting hamstring injuries:
Is it really a hamstring strain? The adductor magnus (AM), as seen above, has two heads, the adductor head and the hamstring head. The hamstring head of the AM is important because it assists the hamstring (HS) group in their action of extension of the hip. The adductor head adducts the hip and stabilizes the pelvis during gait. A grade I strain of the AM can mimic a typical HS strain. Here lies the importance of knowing the anatomy well, differentiating and diagnosis: ruling out referred pain from the lumbar spine, inspection (for ecchymosis/brusing) manual muscle testing and palpation of the local muscles. Key points to prevent injury:
-Posterior Chain Strengthening💪🏻✔️
-Eccentric. Eccentric. Eccentric Loading👑✔️
-Hip strengthening: abductors AND adductors
Treating an AM strain in the acute setting is RICE and address muscle imbalances. NSAIDs may not be beneficial because they may delay soft-tissue healing. Manual therapy and light isometric exercise may begin within a few days but pain is the guide. Starting with neuromuscular control of the pelvis, balance/proprioception, local strength/endurance and a progression into eccentric loading•
#sportsmedicine#injuryprevention#movement#athlete#eccentric#veteran#sports#run#runner#soccer#anatomy#instadaily#rehab#rehabilitation#prehab#prehabilitation#sportsandspine #🇺🇸 #👑 #veteran#physio#adductormagnus#endurance
[Stretching For Your Goals, Literally]
Stretching is the most common tool to improve flexibility. Flexibility is vital in everyday activities, of which include walking, carrying things and even sitting down.
There are 3 types of stretching:
3. Proprioceptive Neural Facilitation (PNF)
Stretching is especially important to elongate muscles that may become too tight either due to repeated tension or habitual reduction of Range of Motion (ROM).
An example of repeated tension is constantly training your bicep, but forgetting to stretch them. The bicep muscle will become shorter as it is used to the constant tension of flexion and you will find it harder to straighten your arm. Habitual reduction of ROM is commonly explained with desk jobs. The constant habit of sitting down places the hip flexor (front muscle of your hip) into a shorten ROM, and it will be harder to extend your hip (or straighten your upper body).
Tight muscles can cause injuries mainly due to improper body mechanics used in daily activities. Tight hip flexors can lead to knee pain and dysfunction while tight chest muscles will lead to a poor posture. Tight abdominal muscles will lead to a rounded back that will increase the chances of your back snapping under weights such as a heavy back pack or even your child nephew.
The descriptions and explanations for the 3 different types of stretches can be found easily on the Internet. I will additionally explain them in the future as well.
However, I feel that the importance of stretching has been undermined in today's context and raising awareness is the first step to minimising injuries, postural issues and improper body mechanics due to inflexibility.
🔹Glute Training Series Part 9
👉🏼Proper Squat Form
🔥Here you see an anterior, posterior, and lateral view (Swipe to see them all) of how a proper goblet squat should be performed. When done correctly, the goblet squat is an excellent bang-for your buck movement that hammers your glutes, legs, core, and shoulder blades.
❌Don't let your knees cave in, shoulders round forward, or low back round.
✅Initiate the movement with your hips back. Keep your lumbar and thoracic spine straight, while retracting your shoulderblades. Keep your knees slightly outside your hips.
🏋🏼Tomorrow I will show you how to do this movement via video, and how you can implement it into your routine!
What's up guys! Here is an advanced version of the scapula retraction from the other day. It's the same concept of moving the scap downward and back with a second or two squeeze. This will really help with posture and strengthens all those tiny back muscles which could even get rid of headaches and stiff necks!
And yes, I shot this on a potato and had my roommate hold the camera. And I just used our balcony, I would recommend a pull-up bar if you can though!
3 sets of 12-15 reps before for mobility or during the first part of any upper body day! #prehabbeatsrehab#physicaltherapystudent#liftpainfree
Mattek-Sands dislocating her knee and rupturing her patellar tendon
on court... so horrible for any athlete to go through and hopefully she will have the corrective surgery, subsequent rehabilitation and can get back on court. However...leads me to the thought process of how important PREhabilitation and conditioning is as part of any training program. Should she have had more regular injury and movement screening and a targeted approach to identifying any possible instabilities and weaknesses found then perhaps there is a chance this injury may have been avoided or she nay have sustained an injury of a lesser severity. Obviously there are a lot of confounding factors to this particular injury, however generally speaking... please have regular injury and movement screening! It's much better and easier to rehabilitate rather than rehabilitate! 💪👊😊 Do not avoid any niggles no matter how small - nip the problem in the bud! #outreachphysip#prehabilitation#injuryscreening#wimbledon#Mattek -Sands