#movementpatterns Instagram Photos & Videos

movementpatterns - 12k posts

Top Posts

  • During the squat, if your torso cannot maintain an upright position, your heels lift, or you struggle to break parallel, these may be signs that your ankles are too tight. Spending sufficient time improving range of motion in these joints, through mobility drills, is therefore, a necessary step to improving your squat technique. However, you still need to identify the root cause of your mobility restrictions in order to prevent this problem from re-occurring.
  • During the squat, if your torso cannot maintain an upright position, your heels lift, or you struggle to break parallel, these may be signs that your ankles are too tight. Spending sufficient time improving range of motion in these joints, through mobility drills, is therefore, a necessary step to improving your squat technique. However, you still need to identify the root cause of your mobility restrictions in order to prevent this problem from re-occurring.
  • 5,849 186 13 February, 2019
  • If you are running late to the gym and want to maximise every second you have then try this quick mobility / warm up flow.
.
10 reps total and you are good to go.
  • If you are running late to the gym and want to maximise every second you have then try this quick mobility / warm up flow.
    .
    10 reps total and you are good to go.
  • 242 5 12 September, 2018
  • #CorrectiveExercise
#CoreStrength 
Half kneeling PNF Rotation Chop
Der Half-kneeling PNF Rotation Chop  ist eine dreidimensionale Flexions- und Rotationsbewegung, um die Rotation des Rumpfes, den oberen Rücken, die hinteren Schultern, die Brust und die Arme zu verstärken. Der Chop wird von einer hohen zu einer tiefen Position über eine große Amplitude durchgeführt.
Ausführung: Ziehe die Hände an die Brust, während Sie den Torso vom Band wegdrehen.
Während du den Oberkörper drehst, drücke die Arme in einer kontinuierlichen Bewegung nach unten.
Zurück zur Ausgangsposition 6-10Wiederholungen .
.
.
*werbung #athletikmovement #movementcoach
#movebetter 》#eatbetter 》 #livebetter
  • #CorrectiveExercise
    #CoreStrength  
    Half kneeling PNF Rotation Chop
    Der Half-kneeling PNF Rotation Chop  ist eine dreidimensionale Flexions- und Rotationsbewegung, um die Rotation des Rumpfes, den oberen Rücken, die hinteren Schultern, die Brust und die Arme zu verstärken. Der Chop wird von einer hohen zu einer tiefen Position über eine große Amplitude durchgeführt.
    Ausführung: Ziehe die Hände an die Brust, während Sie den Torso vom Band wegdrehen.
    Während du den Oberkörper drehst, drücke die Arme in einer kontinuierlichen Bewegung nach unten.
    Zurück zur Ausgangsposition 6-10Wiederholungen .
    .
    .
    *werbung #athletikmovement #movementcoach
    #movebetter#eatbetter#livebetter
  • 553 17 28 July, 2018
  • Once You Understand The Core Principles, You Will No Longer Be Wondering In The Darkness Searching For Techniques, You Will Know Exactly What To Look For To Get The Results - Link To The Movement Manual Is In Bio
  • Once You Understand The Core Principles, You Will No Longer Be Wondering In The Darkness Searching For Techniques, You Will Know Exactly What To Look For To Get The Results - Link To The Movement Manual Is In Bio
  • 2,930 147 1 November, 2018

Latest Instagram Posts

  • Crawling with stability—crawling is one of my favorite ways to warm up my mind and body and connect with one of our most basic movement patterns as humans. As babies, crawling is a major step in how we build the strength and coordination to eventually stand. In our practices, it’s a great way to load the upper body with some bodyweight but not the entire bodyweight so we can  gradually build the strength to support more bodyweight (in pushups or handstands for example). For many of us, going straight into full bodyweight loading puts us at our maximum capacity. There’s nothing wrong with going to full capacity, but that’s not the place where we build strength and integration. To do that, have to load in a manageable way and be there for a while. Crawling also challenges the core to maintain itself while the limbs move freely underneath, which is essential for moving with qualities like fluidity and efficiency. 1️⃣ This variation with a block on my back is all about keeping the hips stable as my weight shifts side to side. I’m pressing through the ground with my hands and feet to help stabilize my core and maintain a solid foundation even as I’m moving. 2️⃣ The basic crawl pattern (moving opposite arm and opposite leg) with the knees on the floor, and then lifting my hips towards down dog and doing the same thing. ✅ Get playful and see what you find!  #movewell #crawling #bearcrawl #movementpatterns #functionalmovement #primalmovement #corestability #locomotion #humanmovement #animalflow #yoga #yogatherapy #yogablocks #functionaltraining #functionalrangeconditioning #fitness #mindfulness #mindfulmovement #mindfulstrength #primalmovement #primalfitness #wholebodyworkout #movementculture #upperbodyworkout #coordination
  • Crawling with stability—crawling is one of my favorite ways to warm up my mind and body and connect with one of our most basic movement patterns as humans. As babies, crawling is a major step in how we build the strength and coordination to eventually stand. In our practices, it’s a great way to load the upper body with some bodyweight but not the entire bodyweight so we can gradually build the strength to support more bodyweight (in pushups or handstands for example). For many of us, going straight into full bodyweight loading puts us at our maximum capacity. There’s nothing wrong with going to full capacity, but that’s not the place where we build strength and integration. To do that, have to load in a manageable way and be there for a while. Crawling also challenges the core to maintain itself while the limbs move freely underneath, which is essential for moving with qualities like fluidity and efficiency. 1️⃣ This variation with a block on my back is all about keeping the hips stable as my weight shifts side to side. I’m pressing through the ground with my hands and feet to help stabilize my core and maintain a solid foundation even as I’m moving. 2️⃣ The basic crawl pattern (moving opposite arm and opposite leg) with the knees on the floor, and then lifting my hips towards down dog and doing the same thing. ✅ Get playful and see what you find! #movewell #crawling #bearcrawl #movementpatterns #functionalmovement #primalmovement #corestability #locomotion #humanmovement #animalflow #yoga #yogatherapy #yogablocks #functionaltraining #functionalrangeconditioning #fitness #mindfulness #mindfulmovement #mindfulstrength #primalmovement #primalfitness #wholebodyworkout #movementculture #upperbodyworkout #coordination
  • 26 2 4 hours ago
  • 🌋BEND AND PUSH🌋
.
💪Slow hinging and variable resistance benching are some of my favorite ways to get a #FUNCTIONALPUMP. Continue to take classic combinations of movements and be precise about how you implement the sets, reps, tempos, loading parameters, and reap tons of benefits.
.
⛓I love using chains for how they encourage speed out of the bottom of the reps, which always makes me feel more confident about my lifts. They also make me have to work hardest in ranges that are historically weak points.
.
⼢Slow hinging has been a tool I've used for years in my training to help me continue to have strong KNEE tracking and health. Anytime I get away from it for too long I start to feel knee niggles. The engagement of the posterior chain and mind muscle connection there helps me avoid over active quads.
.
#themoreyouknow #hinging #rumppump #benchpressing #movementpatterns #speedandstrength #posteriorchain  #functionalbodybuilding #awakentrainingseries #honestycommitmentpersistence #chestday #bench
  • 🌋BEND AND PUSH🌋
    .
    💪Slow hinging and variable resistance benching are some of my favorite ways to get a #FUNCTIONALPUMP . Continue to take classic combinations of movements and be precise about how you implement the sets, reps, tempos, loading parameters, and reap tons of benefits.
    .
    ⛓I love using chains for how they encourage speed out of the bottom of the reps, which always makes me feel more confident about my lifts. They also make me have to work hardest in ranges that are historically weak points.
    .
    ⼢Slow hinging has been a tool I've used for years in my training to help me continue to have strong KNEE tracking and health. Anytime I get away from it for too long I start to feel knee niggles. The engagement of the posterior chain and mind muscle connection there helps me avoid over active quads.
    .
    #themoreyouknow #hinging #rumppump #benchpressing #movementpatterns #speedandstrength #posteriorchain #functionalbodybuilding #awakentrainingseries #honestycommitmentpersistence #chestday #bench
  • 2,053 10 16 hours ago
  • .
🔻
🔗Smart WARMup series🔗
. 
You want to know the right way to WARM up, avoid injuries, enhance motor control & discover some new movement routines that will upgrade your atheltic performance? You‘ve stumbled upon the gold! New Smart WARMup series adresses all of that & more
.
.
Follow up: BREATHING 🌬 awereness 💨
.
.
Hop to our Youtube channel to get a full guided preview of the 4 exercises we introduce for BREATHING re-patterning
.
🔻Re-learning the breathing patterns is extremely important to start with. Why are we learning how to breathe? Don‘t we know this already ? The answer is NO, not properly
.
🔻Most of our daily breathing patterns lack awereness, attention and diaphragmatic movement
.
🔻Without moving diaphragm, every system in the body lacks control & oxygen
.
🔻Incorporating these patterns into your routine is easy and time-saving
.
🔻Your systems will work better (primarily lymph and respiratory, following with nervous, muscle and vestibular system improvement)
.
🔻You will feel more energized since bringing awereness to life energy - breathing - is widely neglected
.
🔻For a detailed voice-through, check out our youtube channel & the BLOG from @irmapilav and share your thoughts with us!
.
🔻FOLLOW us for more videos BREATHING & MOVEMENT RELATED - made for dancers, movers and all of you who know that moving is a medicine!
  • .
    🔻
    🔗Smart WARMup series🔗
    .
    You want to know the right way to WARM up, avoid injuries, enhance motor control & discover some new movement routines that will upgrade your atheltic performance? You‘ve stumbled upon the gold! New Smart WARMup series adresses all of that & more
    .
    .
    Follow up: BREATHING 🌬 awereness 💨
    .
    .
    Hop to our Youtube channel to get a full guided preview of the 4 exercises we introduce for BREATHING re-patterning
    .
    🔻Re-learning the breathing patterns is extremely important to start with. Why are we learning how to breathe? Don‘t we know this already ? The answer is NO, not properly
    .
    🔻Most of our daily breathing patterns lack awereness, attention and diaphragmatic movement
    .
    🔻Without moving diaphragm, every system in the body lacks control & oxygen
    .
    🔻Incorporating these patterns into your routine is easy and time-saving
    .
    🔻Your systems will work better (primarily lymph and respiratory, following with nervous, muscle and vestibular system improvement)
    .
    🔻You will feel more energized since bringing awereness to life energy - breathing - is widely neglected
    .
    🔻For a detailed voice-through, check out our youtube channel & the BLOG from @irmapilav and share your thoughts with us!
    .
    🔻FOLLOW us for more videos BREATHING & MOVEMENT RELATED - made for dancers, movers and all of you who know that moving is a medicine!
  • 21 1 19 hours ago
  • MOVEMENT VARIATION 
_____
How often should you switch up movements?
⠀
It depends.
⠀
Here’s my philosophy when writing my online clients training programs ⬇️
⠀
1️⃣Movements patterns first - we ALWAYS want you to be hitting at least one variation of:
• Squat
• Hinge • Lunge
• Push
• Pull • Anti-movement
⠀
⬆️Granted you don’t have any movement restrictions, hitting these 1-2x/week is priority #1.
⠀
2️⃣Goal specificity - Obviously, within the movement patterns, there’s A TON of room for variation. How often we vary exercises within a movement pattern depends on YOUR goals.
⠀
Say your goal is to get massive quads. The front squat is an excellent quad builder. The more you practice it, the better you’ll get at the skill of the movement, which will add to your ability to overload it.
⠀
⬆️I wouldn’t have you alternate between front squats and a movement like Zercher squats (shown) monthly, we’d stay focused on the most effective move for stimulating quad growth, and vary rep ranges.
⠀
Same idea if your goal was to get really strong at back squats. Sure we’d have some assistance work, but it’s important you back squat a lot.
⠀
Now, let’s say an online clients goals are: look better, move better, build a bit of muscle, and feel stronger/more capable.
⠀
Here, we’d add in a lot more variation within the movement patterns. We’ll get getting you working from different positions (e.g. half kneeling, staggered stance, etc.) and loading patterns (front racked, offset, back loaded, etc.)
⠀
You’re still training all the movement patterns frequently - and you’re still getting stronger at them and building muscle.
⠀
Basically, this clients goal is to be better at every day life is. Life is chaos (Call me Gerald Peterson), so we’re adding in more variation to better prepare you for that.
⠀
^That’s what “functional training” means to me.
⠀
Guidelines:
▶️The broader your goals are (I.e. look better, move better) the more variation you can add in.
⠀
▶️Less complex movements (e.g. a bicep curl) take much less skill to do properly, and can be varied more than more complex moves (e.g. a BB deadlift).
⠀
Questions about your training program? DM me.
  • MOVEMENT VARIATION
    _____
    How often should you switch up movements?

    It depends.

    Here’s my philosophy when writing my online clients training programs ⬇️

    1️⃣Movements patterns first - we ALWAYS want you to be hitting at least one variation of:
    • Squat
    • Hinge • Lunge
    • Push
    • Pull • Anti-movement

    ⬆️Granted you don’t have any movement restrictions, hitting these 1-2x/week is priority #1 .

    2️⃣Goal specificity - Obviously, within the movement patterns, there’s A TON of room for variation. How often we vary exercises within a movement pattern depends on YOUR goals.

    Say your goal is to get massive quads. The front squat is an excellent quad builder. The more you practice it, the better you’ll get at the skill of the movement, which will add to your ability to overload it.

    ⬆️I wouldn’t have you alternate between front squats and a movement like Zercher squats (shown) monthly, we’d stay focused on the most effective move for stimulating quad growth, and vary rep ranges.

    Same idea if your goal was to get really strong at back squats. Sure we’d have some assistance work, but it’s important you back squat a lot.

    Now, let’s say an online clients goals are: look better, move better, build a bit of muscle, and feel stronger/more capable.

    Here, we’d add in a lot more variation within the movement patterns. We’ll get getting you working from different positions (e.g. half kneeling, staggered stance, etc.) and loading patterns (front racked, offset, back loaded, etc.)

    You’re still training all the movement patterns frequently - and you’re still getting stronger at them and building muscle.

    Basically, this clients goal is to be better at every day life is. Life is chaos (Call me Gerald Peterson), so we’re adding in more variation to better prepare you for that.

    ^That’s what “functional training” means to me.

    Guidelines:
    ▶️The broader your goals are (I.e. look better, move better) the more variation you can add in.

    ▶️Less complex movements (e.g. a bicep curl) take much less skill to do properly, and can be varied more than more complex moves (e.g. a BB deadlift).

    Questions about your training program? DM me.
  • 29 1 20 April, 2019
  • A key component of our program design philosophy laid out nicely here by @kieferlammi!⠀
-⠀
⠀
We've come a long way in fitness from solely focusing on isolated, single joint exercises and body part splits (though they're still a blast to do sometimes) to training more compound movement patterns with a greater overall transfer to health and performance.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That being said, I think there's still too strong of an association between a PATTERN like Hinge, Squat, Push, Pull, Step, Lunge and specific EXERCISES that fall under their categories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In this example I outlined the Squat pattern. Too often in programming for the squat coaches jump straight to Back Squat or [insert favorite squat variation]. By taking a step back and realizing that the goal for 90% of people is to get them training a squat PATTERN for strength, mobility, etc we can better meet our clients where they're at with a variation that's appropriate for them and allows them to maximize their training stimulus instead of shoving a square peg in a round hole with our favorite exercise that may not be a good fit for them. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the right is an example of the list of exercises I'll program as a squat pattern for my clients depending on their goals. Some will progress down the list as they become more proficient, some may stay where they're at. At the end of the day, it's about the outcome, not the exercise 👍⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Oh, and shoutout to @ericcressey for the stolen "square peg in a round hole" reference.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣ #movementpatterns #movementsnotmuscles #movewell #patternsnotexercises #fittip #fitnesstip #fitness #fitspo #fitnessinspiration #coachingcues #strengthcoach #personaltraining #sportsperformance #powerlifting #weightlifting #bodybuilding #crossfit #squat #bench #deadlift #hypertrophy #workout #strength #strengthtraining #workout⠀
.⠀
💪 Want to train with Champion online or in person?  Link in bio!
  • A key component of our program design philosophy laid out nicely here by @kieferlammi!⠀
    -⠀

    We've come a long way in fitness from solely focusing on isolated, single joint exercises and body part splits (though they're still a blast to do sometimes) to training more compound movement patterns with a greater overall transfer to health and performance.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    That being said, I think there's still too strong of an association between a PATTERN like Hinge, Squat, Push, Pull, Step, Lunge and specific EXERCISES that fall under their categories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    In this example I outlined the Squat pattern. Too often in programming for the squat coaches jump straight to Back Squat or [insert favorite squat variation]. By taking a step back and realizing that the goal for 90% of people is to get them training a squat PATTERN for strength, mobility, etc we can better meet our clients where they're at with a variation that's appropriate for them and allows them to maximize their training stimulus instead of shoving a square peg in a round hole with our favorite exercise that may not be a good fit for them. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    On the right is an example of the list of exercises I'll program as a squat pattern for my clients depending on their goals. Some will progress down the list as they become more proficient, some may stay where they're at. At the end of the day, it's about the outcome, not the exercise 👍⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Oh, and shoutout to @ericcressey for the stolen "square peg in a round hole" reference.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #movementpatterns #movementsnotmuscles #movewell #patternsnotexercises #fittip #fitnesstip #fitness #fitspo #fitnessinspiration #coachingcues #strengthcoach #personaltraining #sportsperformance #powerlifting #weightlifting #bodybuilding #crossfit #squat #bench #deadlift #hypertrophy #workout #strength #strengthtraining #workout
    .⠀
    💪 Want to train with Champion online or in person? Link in bio!
  • 296 5 20 April, 2019
  • Best Caption wins a FREE stretch by yours truly....🤸🏽‍♂️ (you must be in Houston,Tx)
  • Best Caption wins a FREE stretch by yours truly....🤸🏽‍♂️ (you must be in Houston,Tx)
  • 53 9 20 April, 2019
  • One of the things I love most about our #DVRT community is the women that are our leaders! Not just in what they can do, but they way they can teach and inspire others in showing what #functionaltraining is all about. These amazing women are about serious #strengthtraining and not caring if you are a man or woman, but teaching what training smart is all about! 
____________
💪🏻 3-D fitness isn’t a buzz word, but about building progression off of smart foundations. However, where most people get stuck just seeing exercises, these strong women show how when we focus on movement we open the door to a much bigger world of #fitnessforlife . This isn’t just about adding variety, but helping make our training work in the #gym and out of it too! Check out these awesome 4 Ultimate #Sandbag complexes that allow us to train in all planes of motion, work on instability, and find out how to get the whole body to work as one!
——-
Make sure to turn up the 🔈🔈🔈 too as @larisalotz breaks down the “little things” that make a big difference! Great job @amanda.thebe and @gailfitness !
  • One of the things I love most about our #DVRT community is the women that are our leaders! Not just in what they can do, but they way they can teach and inspire others in showing what #functionaltraining is all about. These amazing women are about serious #strengthtraining and not caring if you are a man or woman, but teaching what training smart is all about!
    ____________
    💪🏻 3-D fitness isn’t a buzz word, but about building progression off of smart foundations. However, where most people get stuck just seeing exercises, these strong women show how when we focus on movement we open the door to a much bigger world of #fitnessforlife . This isn’t just about adding variety, but helping make our training work in the #gym and out of it too! Check out these awesome 4 Ultimate #Sandbag complexes that allow us to train in all planes of motion, work on instability, and find out how to get the whole body to work as one!
    ——-
    Make sure to turn up the 🔈🔈🔈 too as @larisalotz breaks down the “little things” that make a big difference! Great job @amanda.thebe and @gailfitness !
  • 75 6 20 April, 2019
  • Took a look at my training/comp results and realised I'm missing some explosive strength and form. So I've decided to address these for the next few weeks.

Not squared properly in months 🙈 so I've stripped it back to 5 X 5 to develop movement pattern under a load 
Next is the deadlift, my last comp saw a PB 💪 but I was let down with the lack of explosive power to move the bar (been to deliberate in training) to pull a second. So I am working on speed reps to get the bar moving with a pop.

Squat 100kg 5 X 5 (vid 3rd set)
Deadlift 100kg 5 X 5 (vid 3rd set)
Bench press 60kg 3 X 5 (no vantage point for vid)

#adjustment #refocused #movementpatterns #dwadlift #squat #improveweakness #bethebestyoucanbe
  • Took a look at my training/comp results and realised I'm missing some explosive strength and form. So I've decided to address these for the next few weeks.

    Not squared properly in months 🙈 so I've stripped it back to 5 X 5 to develop movement pattern under a load
    Next is the deadlift, my last comp saw a PB 💪 but I was let down with the lack of explosive power to move the bar (been to deliberate in training) to pull a second. So I am working on speed reps to get the bar moving with a pop.

    Squat 100kg 5 X 5 (vid 3rd set)
    Deadlift 100kg 5 X 5 (vid 3rd set)
    Bench press 60kg 3 X 5 (no vantage point for vid)

    #adjustment #refocused #movementpatterns #dwadlift #squat #improveweakness #bethebestyoucanbe
  • 13 6 20 April, 2019
  • Top Tip From @8th_element_sports_injuries 
Posted @withrepost • @8th_element_sports_injuries Do you have rounded shoulders, #kyphosis, shoulder or chest pain? *
* 🤓 Check these videos out, the 2nd is a great 'simple and effective' movement for self massage on the #pectoralismajor and #pectoralisminor muscles. 
If your shoulders are rolled forward and you struggle with range of motion above head, loosening these two muscles before working on your postural strength exercises or shoulder movements is a must 👌🏻 * *
Don't get us wrong, there are many other structures that may be weak/tight or have little control (especially the shoulder blade), however, because of the location of attachment of the pec minor (explained in first vid), when it is weak and usually tight, it can be difficult to engage and pull the shoulder blade down into the correct position. Failure to do this can lead to agrivation of the tendons and structures in the shoulder due to a poor position the humerus (upper arm) and it's articulation in the joint. * * 🧘‍♂️Try using a yoga block between the wall and the ball to create more space 👌🏻 * * 💆‍♂️Get on top of this temporary massage release, and start engaging your shoulder blades properly to control 'optimal' shoulder position, which will reduce those clicky, noisy, irritable, restricted shoulders 💥 * *
Stay peeled for more videos on shoulder pain and blade control * *
#8thelement
#shoulderpain
#shoulderimpingment
#trainsmart #movementcontrol #shoulderinjury #pecrelease #scapulacontrol #muscletension #painrelief #massage #headaches #poorposture #movementpatterns
#posturefix #posture #trainsmart
  • Top Tip From @8th_element_sports_injuries
    Posted @withrepost@8th_element_sports_injuries Do you have rounded shoulders, #kyphosis , shoulder or chest pain? *
    * 🤓 Check these videos out, the 2nd is a great 'simple and effective' movement for self massage on the #pectoralismajor and #pectoralisminor muscles.
    If your shoulders are rolled forward and you struggle with range of motion above head, loosening these two muscles before working on your postural strength exercises or shoulder movements is a must 👌🏻 * *
    Don't get us wrong, there are many other structures that may be weak/tight or have little control (especially the shoulder blade), however, because of the location of attachment of the pec minor (explained in first vid), when it is weak and usually tight, it can be difficult to engage and pull the shoulder blade down into the correct position. Failure to do this can lead to agrivation of the tendons and structures in the shoulder due to a poor position the humerus (upper arm) and it's articulation in the joint. * * 🧘‍♂️Try using a yoga block between the wall and the ball to create more space 👌🏻 * * 💆‍♂️Get on top of this temporary massage release, and start engaging your shoulder blades properly to control 'optimal' shoulder position, which will reduce those clicky, noisy, irritable, restricted shoulders 💥 * *
    Stay peeled for more videos on shoulder pain and blade control * *
    #8thelement
    #shoulderpain
    #shoulderimpingment
    #trainsmart #movementcontrol #shoulderinjury #pecrelease #scapulacontrol #muscletension #painrelief #massage #headaches #poorposture #movementpatterns
    #posturefix #posture #trainsmart
  • 29 2 20 April, 2019
  • This week’s #FridayFavorite is Dr. Akemi Rico!⁣
⁣
Akemi is a doctor of physical therapy, as well as a yoga and meditation teacher, who specializes in movement science.⁣
⁣
While it is important for her to address the source of the pain, Dr. Akemi believes in getting to the root cause of the issue. ⁣
⁣
Her treatments therefore involve healing the damaged area, and identifying and changing the movement pattern that caused the injury (typically at the weakest link in the system). ⁣
⁣
Dr. Akermi emphasizes communication in her work, and works closely with the acupuncturists and massage therapists at Generateshen to provide a well-rounded treatment regimen for her patients.⁣
⁣
Have any questions for Dr. Akemi? Comment below!
  • This week’s #FridayFavorite is Dr. Akemi Rico!⁣

    Akemi is a doctor of physical therapy, as well as a yoga and meditation teacher, who specializes in movement science.⁣

    While it is important for her to address the source of the pain, Dr. Akemi believes in getting to the root cause of the issue. ⁣

    Her treatments therefore involve healing the damaged area, and identifying and changing the movement pattern that caused the injury (typically at the weakest link in the system). ⁣

    Dr. Akermi emphasizes communication in her work, and works closely with the acupuncturists and massage therapists at Generateshen to provide a well-rounded treatment regimen for her patients.⁣

    Have any questions for Dr. Akemi? Comment below!
  • 27 4 19 April, 2019
  • #wzorceruchowe 
Tym postem pragnę rozpocząć cykl miniporadników i wpisów związanych z tematami treningowymi i okołotreningowymi. Będąc trenerem, moja misja jest szerzyć świadomość odnośnie zdrowego stylu życia, więc zaczynamy! 😋

Zacznijmy od tego czym w ogóle są #movementpatterns? Z cała pewnością można je przedstawić jako pewna sekwencja ruchów, nabywana w początkowym etapie życia i dostosowywana automatycznie przez nasze ciało przez lata do trudów, z którymi przychodzi nam spotykać na codzień. Dzięki biomechanice tych ruchów jesteśmy w stanie w pełni dopasować rodzaj ćwiczeń do aktualnego programu treningowego w celu poprawnego rozwoju naszego ciała i jego prewencji przed urazami.

Do podstawowych wzorców ruchowych zaliczamy:
▪️Ruchy z dominującą pracą stawu kolanowego (knee dominant). Ćwiczenia, które perfekcyjnie wpasowują się w ten wzorzec to przysiad oraz wykrok, cechuje je praca mięśni kończyny dolnej bi- oraz unilateralnie. ▪️Ruchy z dominującą pracą stawu biodrowego (Hip dominant, hinge). Ćwiczenia, które należą do tego wzorca ruchowego to każde akcentujące zgięcia biodrowe, takie jak wszelakie warianty martwego ciągu.
▪️Pchanie (Push), czyli sekwencje ruchów przy wykorzystaniu obręczy kończyny górnej w celu wypchnięcia lub odepchnięcia przedmiotu od siebie. Przykład? Klasyczna pompka.
▪️Przyciąganie (Pull), również sekwencja ruchów z dominacją mięśni obręczy kończyny górnej, tu natomiast przyciągamy przedmioty w kierunku naszego ciała. Do tej grupy na pewno zaliczamy ćwiczenia wykorzystujące ruchy wiosłowania.
▪️Przenoszenie (Carry), czyli wzorzec najczęściej pomijany, NIESTETY, przez większość trenerów i osoby trenujące indywidualnie. Jak sama nazwa wskazuje, nawiązuje on do noszenia ciężkich elementów, czy to jednorącz, czy oburącz, nad głową, przy klatce piersiowej, przed sobą, czy nawet pchając i ciągnąć za sobą jakiś przedmiot. brzmi znajomo? No pewnie, w końcu na codzień przychodzi nam coś przenosić...
▪️Rotacja (Twist) oraz anty-wyprost (Anti-extension), czyli ostatni element całej układanki. Wzorzec skrętu i anty-skrętu naszego ciała. Np. paloff press oraz martwy robal.
#siłownia #trening #sport #trenerpersonalny #przygotowaniemotoryczne
  • #wzorceruchowe
    Tym postem pragnę rozpocząć cykl miniporadników i wpisów związanych z tematami treningowymi i okołotreningowymi. Będąc trenerem, moja misja jest szerzyć świadomość odnośnie zdrowego stylu życia, więc zaczynamy! 😋

    Zacznijmy od tego czym w ogóle są #movementpatterns ? Z cała pewnością można je przedstawić jako pewna sekwencja ruchów, nabywana w początkowym etapie życia i dostosowywana automatycznie przez nasze ciało przez lata do trudów, z którymi przychodzi nam spotykać na codzień. Dzięki biomechanice tych ruchów jesteśmy w stanie w pełni dopasować rodzaj ćwiczeń do aktualnego programu treningowego w celu poprawnego rozwoju naszego ciała i jego prewencji przed urazami.

    Do podstawowych wzorców ruchowych zaliczamy:
    ▪️Ruchy z dominującą pracą stawu kolanowego (knee dominant). Ćwiczenia, które perfekcyjnie wpasowują się w ten wzorzec to przysiad oraz wykrok, cechuje je praca mięśni kończyny dolnej bi- oraz unilateralnie. ▪️Ruchy z dominującą pracą stawu biodrowego (Hip dominant, hinge). Ćwiczenia, które należą do tego wzorca ruchowego to każde akcentujące zgięcia biodrowe, takie jak wszelakie warianty martwego ciągu.
    ▪️Pchanie (Push), czyli sekwencje ruchów przy wykorzystaniu obręczy kończyny górnej w celu wypchnięcia lub odepchnięcia przedmiotu od siebie. Przykład? Klasyczna pompka.
    ▪️Przyciąganie (Pull), również sekwencja ruchów z dominacją mięśni obręczy kończyny górnej, tu natomiast przyciągamy przedmioty w kierunku naszego ciała. Do tej grupy na pewno zaliczamy ćwiczenia wykorzystujące ruchy wiosłowania.
    ▪️Przenoszenie (Carry), czyli wzorzec najczęściej pomijany, NIESTETY, przez większość trenerów i osoby trenujące indywidualnie. Jak sama nazwa wskazuje, nawiązuje on do noszenia ciężkich elementów, czy to jednorącz, czy oburącz, nad głową, przy klatce piersiowej, przed sobą, czy nawet pchając i ciągnąć za sobą jakiś przedmiot. brzmi znajomo? No pewnie, w końcu na codzień przychodzi nam coś przenosić...
    ▪️Rotacja (Twist) oraz anty-wyprost (Anti-extension), czyli ostatni element całej układanki. Wzorzec skrętu i anty-skrętu naszego ciała. Np. paloff press oraz martwy robal.
    #siłownia #trening #sport #trenerpersonalny #przygotowaniemotoryczne
  • 42 9 19 April, 2019
  • Do you have rounded shoulders, #kyphosis, shoulder or chest pain? *
* 🤓 Check these videos out, the 2nd is a great 'simple and effective' movement for self massage on the #pectoralismajor and #pectoralisminor muscles. 
If your shoulders are rolled forward and you struggle with range of motion above head, loosening these two muscles before working on your postural strength exercises or shoulder movements is a must 👌🏻 * *
Don't get us wrong, there are many other structures that may be weak/tight or have little control (especially the shoulder blade), however, because of the location of attachment of the pec minor (explained in first vid), when it is weak and usually tight, it can be difficult to engage and pull the shoulder blade down into the correct position. Failure to do this can lead to agrivation of the tendons and structures in the shoulder due to a poor position the humerus (upper arm) and it's articulation in the joint. * * 🧘‍♂️Try using a yoga block between the wall and the ball to create more space 👌🏻 * * 💆‍♂️Get on top of this temporary massage release, and start engaging your shoulder blades properly to control 'optimal' shoulder position, which will reduce those clicky, noisy, irritable, restricted shoulders 💥 * *
Stay peeled for more videos on shoulder pain and blade control * *
#8thelement
#shoulderpain
#shoulderimpingment
#trainsmart #movementcontrol #shoulderinjury #pecrelease #scapulacontrol #muscletension #painrelief #massage #headaches #poorposture #movementpatterns
#posturefix #posture #trainsmart
  • Do you have rounded shoulders, #kyphosis , shoulder or chest pain? *
    * 🤓 Check these videos out, the 2nd is a great 'simple and effective' movement for self massage on the #pectoralismajor and #pectoralisminor muscles.
    If your shoulders are rolled forward and you struggle with range of motion above head, loosening these two muscles before working on your postural strength exercises or shoulder movements is a must 👌🏻 * *
    Don't get us wrong, there are many other structures that may be weak/tight or have little control (especially the shoulder blade), however, because of the location of attachment of the pec minor (explained in first vid), when it is weak and usually tight, it can be difficult to engage and pull the shoulder blade down into the correct position. Failure to do this can lead to agrivation of the tendons and structures in the shoulder due to a poor position the humerus (upper arm) and it's articulation in the joint. * * 🧘‍♂️Try using a yoga block between the wall and the ball to create more space 👌🏻 * * 💆‍♂️Get on top of this temporary massage release, and start engaging your shoulder blades properly to control 'optimal' shoulder position, which will reduce those clicky, noisy, irritable, restricted shoulders 💥 * *
    Stay peeled for more videos on shoulder pain and blade control * *
    #8thelement
    #shoulderpain
    #shoulderimpingment
    #trainsmart #movementcontrol #shoulderinjury #pecrelease #scapulacontrol #muscletension #painrelief #massage #headaches #poorposture #movementpatterns
    #posturefix #posture #trainsmart
  • 62 2 19 April, 2019
  • 5X/WEEK TRAINING SPLIT
_____
UPPER/LOWER/PUSH/PULL/LOWER. A classic. 🔥
⠀
Here, we’re getting pretty advanced. This is a lot of training volume. If you have poor sleep, nutrition, or an abundance of life stressors, this is not the split for you to follow.
⠀
That said, this is my personal favorite training split to follow. It allows for a ton of strength work, as well as plenty of pump focused work on the push and and pull days.
⠀
For optimal results, I recommend online clients run this split:
⠀
Monday: Upper 
Tuesday: Lower
Wednesday: Rest/Cardio
Thursday: Push
Friday: Pull
Saturday: Lower
Sunday: Rest
⠀
Again this is A LOT. I only use this split for my more advanced clients. But, if you have the time (and recovery) - you’ll make great gains on it.
  • 5X/WEEK TRAINING SPLIT
    _____
    UPPER/LOWER/PUSH/PULL/LOWER. A classic. 🔥

    Here, we’re getting pretty advanced. This is a lot of training volume. If you have poor sleep, nutrition, or an abundance of life stressors, this is not the split for you to follow.

    That said, this is my personal favorite training split to follow. It allows for a ton of strength work, as well as plenty of pump focused work on the push and and pull days.

    For optimal results, I recommend online clients run this split:

    Monday: Upper
    Tuesday: Lower
    Wednesday: Rest/Cardio
    Thursday: Push
    Friday: Pull
    Saturday: Lower
    Sunday: Rest

    Again this is A LOT. I only use this split for my more advanced clients. But, if you have the time (and recovery) - you’ll make great gains on it.
  • 34 1 19 April, 2019
  • DO YOU HAVE A PROCESS? 
__
When progressing all of my remote clients, I hold very strict standards on what they need to accomplish in order to advance in complexity. I don’t this for the sake of just being a dick (but yes I am one)
__
I do this because based on everything I have learned with regards to bone, tendons, ligaments, cartilage, fascia etc in my 10+ years of school, if you try to outpace connective tissue adaptation you are going to end up injured. 
__
One of my remote training clients @njkeane hitting some big milestones I require in order to progress towards freestanding #handstandpushups and #onearmchinups. 
__
8 weeks ago these one arm chin-up isometric holds weren’t even possible. So big congrats to Nigel for STFU, doing the work and most importantly respecting the process. Because guess what happens when you don’t respect the process? (especially with one arm chin-ups)….you will end up with tendonitis in your elbow. 
__
Interested in working towards different movements and not injuring yourself?....LINK IN BIO
  • DO YOU HAVE A PROCESS?
    __
    When progressing all of my remote clients, I hold very strict standards on what they need to accomplish in order to advance in complexity. I don’t this for the sake of just being a dick (but yes I am one)
    __
    I do this because based on everything I have learned with regards to bone, tendons, ligaments, cartilage, fascia etc in my 10+ years of school, if you try to outpace connective tissue adaptation you are going to end up injured.
    __
    One of my remote training clients @njkeane hitting some big milestones I require in order to progress towards freestanding #handstandpushups and #onearmchinups .
    __
    8 weeks ago these one arm chin-up isometric holds weren’t even possible. So big congrats to Nigel for STFU, doing the work and most importantly respecting the process. Because guess what happens when you don’t respect the process? (especially with one arm chin-ups)….you will end up with tendonitis in your elbow.
    __
    Interested in working towards different movements and not injuring yourself?....LINK IN BIO
  • 62 4 18 April, 2019
  • 🌟KETTLEBELL CHALLENGE CIRCUIT🌟 
This kettlebell circuit is all about coordination, rhythm and movement control. Something to change the usual routine and spice your workout up 💥 It doesn’t require heavy weights because moves  are challenging enough. So if you are looking for something fresh and different from your usual strength training this workout might work fine😊

Inspired by @kettlebellexercises 
1️⃣Kettlebell flow variation 
2️⃣Bear walks to push up
3️⃣Cross pistol squat to overhead press
4️⃣Kettlebell flow variation 
Hope you’ll enjoy🙌🏻
  • 🌟KETTLEBELL CHALLENGE CIRCUIT🌟
    This kettlebell circuit is all about coordination, rhythm and movement control. Something to change the usual routine and spice your workout up 💥 It doesn’t require heavy weights because moves are challenging enough. So if you are looking for something fresh and different from your usual strength training this workout might work fine😊

    Inspired by @kettlebellexercises
    1️⃣Kettlebell flow variation
    2️⃣Bear walks to push up
    3️⃣Cross pistol squat to overhead press
    4️⃣Kettlebell flow variation
    Hope you’ll enjoy🙌🏻
  • 1,897 48 18 April, 2019
  • Franklin Method pelvis session this morning 🙌⁣
⁣
Mentally imaging the forces being transfered from the spine to the legs via the pelvis can be a great focus when squatting or lunging.⁣
⁣
Encouraging variability in your gym or pilates sessions is really good for the load tolerance of your connective tissue. That's why doing an exercise in different positions can be beneficial from an injury risk reduction perspective.⁣
⁣
However if your choose to perform a 'traditional squat' I've found imaging the balanced transfer of load from the three longest levers in your body is great for technique and co-ordination 🏋️
  • Franklin Method pelvis session this morning 🙌⁣

    Mentally imaging the forces being transfered from the spine to the legs via the pelvis can be a great focus when squatting or lunging.⁣

    Encouraging variability in your gym or pilates sessions is really good for the load tolerance of your connective tissue. That's why doing an exercise in different positions can be beneficial from an injury risk reduction perspective.⁣

    However if your choose to perform a 'traditional squat' I've found imaging the balanced transfer of load from the three longest levers in your body is great for technique and co-ordination 🏋️
  • 60 3 18 April, 2019
  • Get out your wheelhouse

We’re all guilty of sticking to what we know and what we perceive ourselves to be good at.

Quite often the things we don’t want to do are the things we most need to be doing 🤷🏻‍♂️ Keeping the new ink out the sun means no running track for now, so changing up the energy systems work 🏃🏻‍♂️ (cardio)

Deadlift x5
Power clean x5
Push press x5
Front squat x5
X5 rounds
•
•
Chin up x10
KB swing x20
Yoga push up x20
Cossack squat on slider x10
X4 rounds
•
•
Ski erg 20kcal
Prisoner squat x20
X5 rounds
•
•
Assault bike 10s on 50s off x8

Movement patterns over body parts 👊
•
  • Get out your wheelhouse

    We’re all guilty of sticking to what we know and what we perceive ourselves to be good at.

    Quite often the things we don’t want to do are the things we most need to be doing 🤷🏻‍♂️ Keeping the new ink out the sun means no running track for now, so changing up the energy systems work 🏃🏻‍♂️ (cardio)

    Deadlift x5
    Power clean x5
    Push press x5
    Front squat x5
    X5 rounds


    Chin up x10
    KB swing x20
    Yoga push up x20
    Cossack squat on slider x10
    X4 rounds


    Ski erg 20kcal
    Prisoner squat x20
    X5 rounds


    Assault bike 10s on 50s off x8

    Movement patterns over body parts 👊
  • 36 2 18 April, 2019
  • I’ve been a core specialist for well over 15 years now and I’ve gladly let go of "normal" work hours and less time watching Shark Tank 🦈 In my commitment to my passion, one thing I didn’t let go of so easily was PILATES 🤸🏼‍♀️ Because I love what I do, work doesn’t feel like work... it feels like I’m living in my purpose 🌟 But please tell me I’m not alone in my love for movement... who’s with me?!? 🙋🏼 p.s. who else has messy buns that look like this 😉
  • I’ve been a core specialist for well over 15 years now and I’ve gladly let go of "normal" work hours and less time watching Shark Tank 🦈 In my commitment to my passion, one thing I didn’t let go of so easily was PILATES 🤸🏼‍♀️ Because I love what I do, work doesn’t feel like work... it feels like I’m living in my purpose 🌟 But please tell me I’m not alone in my love for movement... who’s with me?!? 🙋🏼 p.s. who else has messy buns that look like this 😉
  • 82 13 17 April, 2019
  • Try this move in your next workout!!! Train movements and not just muscles! Developing athletes by teaching movement patterns is just as important as strength in performance training! Integrating systems is part of the overall success of developing your athletes.
  • Try this move in your next workout!!! Train movements and not just muscles! Developing athletes by teaching movement patterns is just as important as strength in performance training! Integrating systems is part of the overall success of developing your athletes.
  • 48 3 17 April, 2019
  • The thigh muscles 'push out' into the surrounding fascia lata to increase stability when walking or standing on one leg.⁣
⁣
The ITB is a thickening of the fascia lata and plays an important role in knee and hip stability.⁣
⁣
Picture credit: Eric Franklin, founder of the Franklin Method.
  • The thigh muscles 'push out' into the surrounding fascia lata to increase stability when walking or standing on one leg.⁣

    The ITB is a thickening of the fascia lata and plays an important role in knee and hip stability.⁣

    Picture credit: Eric Franklin, founder of the Franklin Method.
  • 83 4 17 April, 2019
  • 💥Lumbar Lordosis in Liftin⁣g💥
⁣
Shout out to ⁣@adammeakins
⁣
Interesting study here on lifting biomechanics! 🏋️‍♀️⁣
⁣
Subjects with MORE lumbar LORDOSIS naturally choose to lift with MORE lumbar FLEXION! 🤔⁣
⁣
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6059291/pdf/bmjsem-2018-000374.pdf⁣
⁣
One size doesn’t fit all! 💡
  • 💥Lumbar Lordosis in Liftin⁣g💥

    Shout out to ⁣@adammeakins

    Interesting study here on lifting biomechanics! 🏋️‍♀️⁣

    Subjects with MORE lumbar LORDOSIS naturally choose to lift with MORE lumbar FLEXION! 🤔⁣

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6059291/pdf/bmjsem-2018-000374.pdf⁣

    One size doesn’t fit all! 💡
  • 43 1 17 April, 2019
  • The learning never stops! I’m always excited to explore different forms of movement & moving from an intelligent foundation. Our habits really do create our future, & our movement patterns really do determine our susceptibility to injury. In getting into the first few chapters of this book & teaching today, I’ve become aware of how much I unconsciously round forward when teaching: from laying down mats, to picking up props or whispering something to a student. 🧘🏻‍♀️
Movement is such a great tool for making the unconscious conscious, if you are willing to put in the work to observe the sometimes subtle & sometimes not so subtle feedback of the body. 🧘🏻‍♀️
And of course a good teacher can help you in that journey!
🧘🏻‍♀️
#yoga #pilates #fitness #movement #mindfulness #study #theworkneverends #makingtheunconsciousconscious #habits #movementpatterns #thanks #drstuartmcgill #theplayfulyogawarrior
  • The learning never stops! I’m always excited to explore different forms of movement & moving from an intelligent foundation. Our habits really do create our future, & our movement patterns really do determine our susceptibility to injury. In getting into the first few chapters of this book & teaching today, I’ve become aware of how much I unconsciously round forward when teaching: from laying down mats, to picking up props or whispering something to a student. 🧘🏻‍♀️
    Movement is such a great tool for making the unconscious conscious, if you are willing to put in the work to observe the sometimes subtle & sometimes not so subtle feedback of the body. 🧘🏻‍♀️
    And of course a good teacher can help you in that journey!
    🧘🏻‍♀️
    #yoga #pilates #fitness #movement #mindfulness #study #theworkneverends #makingtheunconsciousconscious #habits #movementpatterns #thanks #drstuartmcgill #theplayfulyogawarrior
  • 21 1 17 April, 2019
  • Getting some explosive work done in all three planes of motion: frontal (abduction/adduction), lateral (flexion/extension) and transverse planes (internal/external rotation). Exercises like these are coined triplanar (encompasses all three planes). They are considered more functional since movements in life rarely occur in one plane. This is just one example of a triplanar exercise. There are as many triplanar exercises as one's imagination and what the human body is capable. Being specific to sport, life and occupation by looking at what movements frequently occur is one way of creating a triplanar exercise. DM for more info
#triplanar #functionalmovement #movementpatterns #explosive #power #wolverinemode #animalmode @studio__momentum
  • Getting some explosive work done in all three planes of motion: frontal (abduction/adduction), lateral (flexion/extension) and transverse planes (internal/external rotation). Exercises like these are coined triplanar (encompasses all three planes). They are considered more functional since movements in life rarely occur in one plane. This is just one example of a triplanar exercise. There are as many triplanar exercises as one's imagination and what the human body is capable. Being specific to sport, life and occupation by looking at what movements frequently occur is one way of creating a triplanar exercise. DM for more info
    #triplanar #functionalmovement #movementpatterns #explosive #power #wolverinemode #animalmode @studio__momentum
  • 34 3 16 April, 2019
  • Elite mound movements are easy.  Just do this.... ⬇️ But seriously, here are a few notes on how elite/rare this is:
- Trunk rotation and pelvic tilt simultaneously requires insane stability and mobility in the middle
- Timing/sequencing of a short glove action and that much upper body rotation is beyond difficult.
- The deceleration is insane.  The ability for him to “stick” the landing and brace in lead hip/leg after that much coiling/uncoiling requires extreme athleticism and stability in hips. - His thoracic extension during peak upper rotation is another reason why his FB is so elite. 📸: @pitchersnation / credit to MLB

#Pitching #Throwing #MovementPatterns #Intent #Mechanics #Velocity #PRPBaseball #Rotation
  • Elite mound movements are easy. Just do this.... ⬇️ But seriously, here are a few notes on how elite/rare this is:
    - Trunk rotation and pelvic tilt simultaneously requires insane stability and mobility in the middle
    - Timing/sequencing of a short glove action and that much upper body rotation is beyond difficult.
    - The deceleration is insane. The ability for him to “stick” the landing and brace in lead hip/leg after that much coiling/uncoiling requires extreme athleticism and stability in hips. - His thoracic extension during peak upper rotation is another reason why his FB is so elite. 📸: @pitchersnation / credit to MLB

    #Pitching #Throwing #MovementPatterns #Intent #Mechanics #Velocity #PRPBaseball #Rotation
  • 96 1 16 April, 2019
  • The life of a desk runner!

You wake up early in the morning and go for a run. While running you feel parts of your body are tight. You think to yourself, “this will loosen up while I run, nothing’s wrong, this is normal” 🏃🏿‍♂🏃🏿‍♂ You rush to work and sit behind a desk all morning, only getting up to grab lunch or attend that meeting 👨🏾‍💻 then more sitting at your desk all afternoon. Finally you stand up, and you feel pain in your knee, or lower back, or ankle ‼ You think to yourself, “that must have been a good run! I'm feeling sore!” Sounding familiar to anyone? 🤔

What you're actually doing is accelerating the wear and tear of your joints 💔

Do you know how long your joints are supposed to last for? 110 years! That's right, 110 YEARS!

How many of you think those consistent aches and pains you get each time you run, are just part of it? That they mean you’ve done a good workout? Or that you just have to ‘run them out’? 🤦🏾‍♂ Have I got news for you. Check out tomorrow post for some REAL TALK 🤙🏾
  • The life of a desk runner!

    You wake up early in the morning and go for a run. While running you feel parts of your body are tight. You think to yourself, “this will loosen up while I run, nothing’s wrong, this is normal” 🏃🏿‍♂🏃🏿‍♂ You rush to work and sit behind a desk all morning, only getting up to grab lunch or attend that meeting 👨🏾‍💻 then more sitting at your desk all afternoon. Finally you stand up, and you feel pain in your knee, or lower back, or ankle ‼ You think to yourself, “that must have been a good run! I'm feeling sore!” Sounding familiar to anyone? 🤔

    What you're actually doing is accelerating the wear and tear of your joints 💔

    Do you know how long your joints are supposed to last for? 110 years! That's right, 110 YEARS!

    How many of you think those consistent aches and pains you get each time you run, are just part of it? That they mean you’ve done a good workout? Or that you just have to ‘run them out’? 🤦🏾‍♂ Have I got news for you. Check out tomorrow post for some REAL TALK 🤙🏾
  • 52 1 16 April, 2019
  • This is a main problem when people squats, the denominated “butt wink”. As you go lower your pelvis starts to rotate interiorly pulling it under your body. This is a very important thing to check when you’re squatting, when a little bit may not have consequences an obvious rotation may cause lack of stability, a wrong movement pattern and in long term lower back soreness and injuries. 
This can be caused for various reasons, mainly lack of mobility on the hip (back extensors, tight hip flexors, lack of length on the hamstrings) or ankle mobility. 
Check yourself or ask to your gym buddy and if that’s your case is worth to give it a go at some dynamic pre-stretches and some static stretches post workout to gain the mobility that you lack, not just to be able to squat deeper and more comfortable but also to help you in your every day... we often forget that the squat is the movement pattern for sitting on our hips and standing up, and you may feel discomfort or struggling to sit erect and actually rest at 90° when you hold the position for a long time... what makes us adopt unhealthy positions to rest.
#buttwink #squat #functional #hipmobility #anklemobility #mobility #movementpatterns #position #improveyourlife #healthy #fit #strong #fitness #liftsafe #liftsmart #gym #gymtime #coach #fitnessinstructor
  • This is a main problem when people squats, the denominated “butt wink”. As you go lower your pelvis starts to rotate interiorly pulling it under your body. This is a very important thing to check when you’re squatting, when a little bit may not have consequences an obvious rotation may cause lack of stability, a wrong movement pattern and in long term lower back soreness and injuries.
    This can be caused for various reasons, mainly lack of mobility on the hip (back extensors, tight hip flexors, lack of length on the hamstrings) or ankle mobility.
    Check yourself or ask to your gym buddy and if that’s your case is worth to give it a go at some dynamic pre-stretches and some static stretches post workout to gain the mobility that you lack, not just to be able to squat deeper and more comfortable but also to help you in your every day... we often forget that the squat is the movement pattern for sitting on our hips and standing up, and you may feel discomfort or struggling to sit erect and actually rest at 90° when you hold the position for a long time... what makes us adopt unhealthy positions to rest.
    #buttwink #squat #functional #hipmobility #anklemobility #mobility #movementpatterns #position #improveyourlife #healthy #fit #strong #fitness #liftsafe #liftsmart #gym #gymtime #coach #fitnessinstructor
  • 11 2 16 April, 2019
  • HOW 👏🏼 TO 👏🏼 Sumo Squat.
.
PURPOSE:
to strengthen the glutes, quads, adductors, hip flexors, hamstrings, calves. Yesterday I had sweat dripping from my elbows. This is a compound movement very taxing and a beautiful one to try and master plus you can skip the sit ups. Sumo is core.
.
CHECK:
Your knees should be pressed back with your knees tracking over your toes, core tight, spine neutral and your chest high. Your upper body should be engaged and tight before you squat.
.
THINK:
sink your hips back until you feel a deep stretch in your glutes and hamstrings. Initiate the movement by squeezing your glutes at the bottom. Push your heels through the floor to stand. Don’t lock your knees at the top.
.
WEIGHT SELECTION:
1st: bodyweight. Be able to control the eccentric portion of the squat and squeeze your way up as you stand keeping your upper body tight. Find your breathing.
.
2nd: a kettlebell (or 2 🤓) or a single dumbbell. The KB will be easier to hold in your hands than a dumbbell. DB will improve your grip strength. Try both, straight reps. Once you got that sorted out, insert set variation, different tempos, zones/ranges. Free weights will challenge your whole body in space, and your mind. They’re good for you 🥦 it’s not about lifting the heaviest weight. There is a such thing as perfect weight selection. You need to know first off: what your goal and intention is: build muscle, lean out? &&&&&& forget absolutely about your ego ☝🏼 & your fears☝🏼both of those things.
.
3rd: Smith Machine. This is where you need to be extra conscious of activating your core. Don’t let the smith make you lazy. You can save the smith for your last set to finish off.
.
.
.
Do you have trouble activating your glutes? Do a set of deadlifts first, then the sumo. You’ll set up your posture muscles and get blood pumping in the right areas - that’s activation. Breathe like a wild child, okay go & lmkkkkkk. 🧨
.
.
.
.
.
.
.
#personaltrainer #strengthcoach #strengthprocess #health #practice #movementpatterns #toronto #torontofitness #sumosquats #mindbody #dumbbelltraining #compoundmovement #metabolicconditioning #wellness
  • HOW 👏🏼 TO 👏🏼 Sumo Squat.
    .
    PURPOSE:
    to strengthen the glutes, quads, adductors, hip flexors, hamstrings, calves. Yesterday I had sweat dripping from my elbows. This is a compound movement very taxing and a beautiful one to try and master plus you can skip the sit ups. Sumo is core.
    .
    CHECK:
    Your knees should be pressed back with your knees tracking over your toes, core tight, spine neutral and your chest high. Your upper body should be engaged and tight before you squat.
    .
    THINK:
    sink your hips back until you feel a deep stretch in your glutes and hamstrings. Initiate the movement by squeezing your glutes at the bottom. Push your heels through the floor to stand. Don’t lock your knees at the top.
    .
    WEIGHT SELECTION:
    1st: bodyweight. Be able to control the eccentric portion of the squat and squeeze your way up as you stand keeping your upper body tight. Find your breathing.
    .
    2nd: a kettlebell (or 2 🤓) or a single dumbbell. The KB will be easier to hold in your hands than a dumbbell. DB will improve your grip strength. Try both, straight reps. Once you got that sorted out, insert set variation, different tempos, zones/ranges. Free weights will challenge your whole body in space, and your mind. They’re good for you 🥦 it’s not about lifting the heaviest weight. There is a such thing as perfect weight selection. You need to know first off: what your goal and intention is: build muscle, lean out? &&&&&& forget absolutely about your ego ☝🏼 & your fears☝🏼both of those things.
    .
    3rd: Smith Machine. This is where you need to be extra conscious of activating your core. Don’t let the smith make you lazy. You can save the smith for your last set to finish off.
    .
    .
    .
    Do you have trouble activating your glutes? Do a set of deadlifts first, then the sumo. You’ll set up your posture muscles and get blood pumping in the right areas - that’s activation. Breathe like a wild child, okay go & lmkkkkkk. 🧨
    .
    .
    .
    .
    .
    .
    .
    #personaltrainer #strengthcoach #strengthprocess #health #practice #movementpatterns #toronto #torontofitness #sumosquats #mindbody #dumbbelltraining #compoundmovement #metabolicconditioning #wellness
  • 60 5 16 April, 2019
  • A massive reduction in head shift in the backswing leading to a much improved impact alignment
👌🏌️‍♂️
➡️Follow @chrislonggolf⬅️
  • A massive reduction in head shift in the backswing leading to a much improved impact alignment
    👌🏌️‍♂️
    ➡️Follow @chrislonggolf⬅️
  • 16 1 16 April, 2019
  • New logo 👌
  • New logo 👌
  • 143 21 16 April, 2019
  • 💥Pelvic Tensegrity💥 - Franklin Method Training
⁣
The pelvic girdle is made up of the inominate bones, the sacrum and the coccyx. All these bones are connected via the pelvic/lumbar ligaments, fascia and muscles.⁣
⁣
The tension in one area of the pelvis affects the integrity in other areas on the pelvis. For example if the right piriformis is too up-regulated, this can affect the sacroiliac joint and the hip joint. The muscle itself doesn't directly attach to the bones but it is connected to the sacrum and femur via fascia and tendon.⁣
⁣
Sacroiliac joint function influences lower back function via the lumbodorsal fascia. The pelvis is an integrated system.⁣
⁣
Here I'm introducing the sacrum before going through movement, touch and imagery exercises for the sacrum and pelvis as a whole.⁣
⁣
'Embodying function improves function' - Eric Franklin
  • 💥Pelvic Tensegrity💥 - Franklin Method Training

    The pelvic girdle is made up of the inominate bones, the sacrum and the coccyx. All these bones are connected via the pelvic/lumbar ligaments, fascia and muscles.⁣

    The tension in one area of the pelvis affects the integrity in other areas on the pelvis. For example if the right piriformis is too up-regulated, this can affect the sacroiliac joint and the hip joint. The muscle itself doesn't directly attach to the bones but it is connected to the sacrum and femur via fascia and tendon.⁣

    Sacroiliac joint function influences lower back function via the lumbodorsal fascia. The pelvis is an integrated system.⁣

    Here I'm introducing the sacrum before going through movement, touch and imagery exercises for the sacrum and pelvis as a whole.⁣

    'Embodying function improves function' - Eric Franklin
  • 46 1 16 April, 2019