Today students worked on assembling the drive train and CADing the hatch grabber mechanism. We also CNC'd a new iteration of the hatch grabber claw. Our programming team also worked on making sure the drive code is updated correctly.
#tbt to my 2000 Fixed Roof Coupe #c5corvette that I used to have. I sold it back in 2007 when I picked up my #s600. 2 completely different cars but there’s nothing like a 4,800 lb car that runs mid 11’s while getting a back massage. 😂 On the c5 I had installed T1 sway bars, ccw’s, a ASA cam, LG pro long tubes, motor city mold dry carbon hood, some sparco seats, a full chromoly cage I built from scratch in my parents garage and so on. It was a fun car. One I probably should of kept but it was irritating me at the time. GM build quality at the time wasn’t the best. Either way I eventually picked up another corvette. I wonder if this car is still around. The vin ended in something like 111999 or 999111. Can’t remember which. #c5#corvette#frc#z06#asacam
El otro día @coachzachdeck mencionaba la importancia de empezar el movimiento del #pullup en la escápula.
Tenemos que entender que no sirve de nada hacer un entrenamiento de fuerza que implica la musculatura sin antes tener una buen disociación y control de la cintura escapular, cuyos movimientos son:
Si no se puede hacer un pull up o muscle up o flexiones, ¿crees que hacer una adaptación al movimiento como puede ser pull con goma, con TRX, apoyar las rodillas en el suelo VA A SOLUCIONAR EL VERDADERO PROBLEMA?
👎 NO 👎 🔓Primero debemos entender cuales son las articulaciones implicadas en cada movimiento complejo, valorarlas y trabajarlas de manera independiente para que posteriormente, se puedan integrar en el movimiento🔓
*PARA ESO, ASEGÚRATE ESTAR EN MANOS DE UN BUEN PROFESIONAL. ——————
🎥 En el siguiente video se propone este tipo de trabajo para disociar cada uno de los movimientos de la escápula.
• Posición de cuadrupedia
• Tren superior activado 20%
• Core + Tren inferior activado un 40%
• Punta de los pies empujan el suelo
• La cabeza se queda estable (OJO con la anteriorización cervical)
• Ejecutar los movimientos en ambos sentidos.
* SI EN ESTA POSICIÓN RESULTA COMPLICADO SER CONSCIENTE Y EJECUTAR ESA DISOCIACIÓN:
▶️ Colocarse de rodillas con los brazos paralelos al suelo.
🚨 ¿Esto quiere decir no realizar TROPECIENTAS MIL REPETICIONES de pull ups, flexiones, lo que sea?
🔗Puede ser. Porque lo único que estarás haciendo será una posible lesión y entrenar con dolor y molestias, no mola y NO ES NORMAL🔗
💪🏼Por lo tanto, EMPIEZA A INCORPORARLO EN TUS ENTRENAMIENTOS 💪🏼
🔺¿REPETICIONES, SERIES? 🔺
Las que consideres. Más no es mejor. Poco a poco y con mucha paciencia.
There is one consistent tool that doesn't need to fit in a gym bag, that you never have to worry about running out or losing a charge, that you don't need to worry about having the right facility or equipment near by. That tool is ... your body. .
The human body is such a powerful tool, why not invest energy into understanding how it works and what you can do to use its power to your advantage. .
📶Leverage the hinge points and pulley systems that are built in
📶Find power and control that is created with your breath
📶Safely utilize the range of motion that your joints were built for
📶Maximize the strength and stabilization that come from supporting tissues.
Invest in the consistency of your own body, something you take with you everywhere you go! .
For more information on @foundationtraining and what it can do for you, visit www.foundationtraining.com
Jan 17: A couple of our build team members went to @newmakeit today to cut the aluminium for the base while the rest of the team worked on putting the base together at school. Swipe for pics! #frc#team7614
Playing around with some different patters. One of the things i love about progressing through different techniques is when you can get creative and mould different techniques together. Then your movement patterns can become almost infinate. Have a play and get to know your body you never know where it mayl take you.
Mobility gains! Here’s a short video on how to increase knee flexion active range by using #RAILs contractions. You first hold a passive stretch in a half kneeling position, then start to create isometric tension to keep the angle of knee flexion, lastly pull the foot back into an enhanced passive range and hold. The purpose of this type of exercise is the get the body to acknowledge control of expanded ranges so that they become more usable and injury resistant. @drandreospina@functionalrangeconditioning
WEIGHT SHIFT SIDE PLANK
I call this the "weight shift side plank" because it requires us two concentric Lee and essentially control abduction in a closed chain environment.
@ianmarkow posted a fantastic side plank variation involving hip CARS performed while holding in a side plank position. I would consider that a true isometric challenge for the downside abductor whereas this variation focuses on concentric and eccentric control.
Both are important and can be alternated on different days to build beast mode frontal plane control!
🔥𝐀𝐂𝐓𝐈𝐕𝐄 𝐕𝐄𝐑𝐒𝐔𝐒 𝐏𝐀𝐒𝐒𝐈𝐕𝐄 𝐒𝐓𝐑𝐄𝐓𝐂𝐇𝐈𝐍𝐆 𝐅𝐎𝐑 𝐅𝐋𝐄𝐗𝐈𝐁𝐈𝐋𝐈𝐓𝐘🔥
Tag a Friend Who Wants to be More Flexible!
📍Terms to Know
Stretching without using an external force. You are actively contracting a muscle group to get a stretch on the opposing muscle group. Hence the word “active.”
Example: While standing, raising your leg up with knee straight to stretch the hamstrings.
2️⃣Passive Stretching (AKA Static Stretching)
Using an external force to assist you in the stretch. The external force can be gravity, a strap, a stretching device, or a friend.
Example: While standing, hinge forward at the hip to stretch the hamstrings.
Muscle cannot lengthen anymore.
1️⃣In a study comparing the two types of stretching, the active stretching technique produced the greater gain in active knee extension ROM, which was almost completely maintained 4 weeks after the end of the training, whereas the passive technique completely lost the gain.
2️⃣In another study, they found that the active stretching technique was more time efficient compared with Passive stretching and it needed a lower compliance to produce effects on flexibility.
3️⃣In a 12-week active stretching program, they found that hip flexion improved with passive stretching when performed 3 days per week with a stretch daily dose of 180 s in both populations (normal and limited hamstring flexibility).
💡It’s worth noting that active stretching can be limited by strength. For example, if you are laying on your back trying to raise you leg up as high as you can, and the hamstrings don’t feel like they are limiting you, the hip flexor just may not be strong enough to get you through the range of motion. So strengthening the hip flexor would help increase range.
Both have similar impacts on flexibility. You can do both by first doing passive stretching and then do active stretching to help reduce the occurrence of passive insufficiency. This will help in maintaining that new range of motion.
Comment below! Let’s talk!
#MOBILEMONDAYS (a day late 🤭) is back on with my stable HIP Mobilisation 👊🏼💪🏼.
A slight change of tack for 2019...bringing you HOW TO / HOW NOT TO perform the movements shown ☁️📝.
Trial & Error in the learning process indicates how fundamentally important it is to perform/observe how the movement is performed incorrectly to appreciate the mechanics required for the correct form. Hopefully these vids will give a solid insight!
❌ - In the first few clips there’s no real control to the HIP ‘CAR’ (controlled articular rotation). Yes this may loosen up your hip slightly but you’ll never improve your mobility or ‘active end range’.
✅ In the second half of the vid, I’m performing the movement with a LOT more irradiation, tension & control. I’ve positioned myself right up against the wall as well as using a lacrosse ball in the working leg (for an external cue). The movement is performed slowly and I’m aiming to work the HIP through its greatest range possible.
Anything worth doing is worth doing well. Slow down your movements & increase your control. Give 2 sets of 5 controlled reps a go 👊🏼.
🎥: @courtneypruce killer work 😉.