Flipping origin/insertion to drive retro-pelvis with centration.
Our GRIP assessment identified a key deficit retro-pelvis (controlled LS extension) as is often seen in cases of SIJ dysfunction, lumbar derangement, and extension avoidance.
This modified #DNS position flips the pull direction of the ES group to drive the body upright over the stationary hemi-pelvis. By driving this exercise in a contralateral setup, we are able to maintain NZR 1 to drive recovery of LS extension while neutralizing the compressive loads.
Find the key deficit on your GRIP Assessment and use focused rehab in a full body program to improve.
1 715 minutes ago
Gradual mechanical stress to our system increases our pain threshold and tissue resilience. This is why my patients invariably will strength train (maybe not to start). The most challenging part of this intervention is selling this counterintuitive concept, because as many people with chronic pain believe, lifting weight is hazardous. No, it’s not! Remember that the dose makes the poison. If you start slowly and build yourself up you will be surprised at the results - less pain and more functional strength. So, I say that to say let’s celebrate strength training because this is the closest thing to a panacea for chronic back pain than opiates will ever be.
What’s your goal for this week fitness wise? The difference between training and exercise is that training has a goal. Let the training begin tomorrow! I went into this session saying I wanted to hit 25 reps. Put a goal in your head and bring it to reality.
Did you read by book, Courage To Continue? I share these tips. Click the link in my bio. $1.99 today and tomorrrow on #kindle
What a weekend!! Spending time with good friends and meeting new ones! This journey just keeps going deeper and keeps getting more rewarding! Thank you @zhealth_performance for sharing such amazing information and constantly pushing us to be our best.
Movement is the delivery system for optimal health. Keep moving!
Get ballsy....with Yamuna Body Rolling. I’m holding a silver ball, which helps you traction your joints and stimulate your bones to reduce pain, improve posture and have better function in your muscles, joints, and organs.
I teach private sessions in the studio as well as online courses.
Get on the ball. Find out more on my blog. Link in bio. #MyBodyCouture#MovementSpecialist
Here’s a peek at a drill from last weeks Mobility/Speed day!
We refer to this as Overspeed Training. Using the band to help move you faster than you can move you!😝
Building a neural network of new speed, convincing the brain that you can own it once you explore it. But first you must learn how to slow it down then you are granted permission to develop new speed. I first learned overspeed training 18 years ago from my mentor. You can use it so many different ways for so many different reasons. Overspeed combined with impact is a sensory rich load!
Keep moving. Wax on, wax off!
“I’ve always had this dream of helping out my community and the kids and families in it, I’m glad I’m going to see the day!” -Duke Williams —
Comment a 💪🏽 to show support for Reno’s upcoming sports facility
Pain does not equal tissue injury. However, our current medical community perpetuates the belief that pain does equal tissue damage. As a result, we chase to find and fix the pathoanatomy (the purportedly fucked up tissue that’s causing pain) often times with prescription drugs like opiates and surgery. Currently we are spending close to 80 billion dollars per year in America dealing with the ill effects of opiate addictions, all because it started with the widespread of this false doctrine that we have diseased tissue. Pain is more about nervous system sensitivity than it is about tissue damage, which is why persistent pain exists for many, even after the tissue has healed. Look at this infographic. Many many many people (WITHOUT PAIN) have “diseased tissues.” This is why, among many reasons, I champion strength training. Unlike what the uninformed might think, slow progression of stress to our system by deadlifting, for example, decreases pain and increases tissue resilience. Opiates actually decrease pain thresholds creating a viscous cycle of pain and dependence. If you think deadlifts are bad for your back, wait and see the number that opiates have on it.
I love trying new food. When I went to Hawaii, we went to a farmer’s market to learn about, and try, the local fruits and vegetables. It’s easy to get stuck in a food “rut”, and you don’t need to travel to discover new foods. Next time you go shopping, commit to trying one new recipe or ingredient. Play with your food! Find out more about healthy foods on my blog. Link in bio. #MyBodyCouture#MovementSpecialist
...STOP WRECKING your HIPS and SHOULDERS
To have Mobility of a Joint, you NEED to create Stability.
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Feeling stiff? Especially if we have done some recent strength training that causes rigidity at the spine, we might need to loosen up and get some rotation through our spine. Try these 5, when in doubt use 10 reps a side. ----------------------------------------------------
1/5 Bridge with full rotation and reach: pretty self explanatory with the video here, don't forget to turn your head to get some more global rotation
2/5 "Shin box with shimmy and overhead reach" Stretch into a squared off position (shimmy) and reach overhead. You will notice I cant really get squared off on the floor, I need some boxes for training wheels. You could use 2 pillows, books or yoga blocks if you have em. 10 ea side. ----------------------------------------------------
3/5 "Kneeling hinge with rotation"
Each rep push back into the kettlebell then turn to the side, try to turn more as you go along. If you don't have a kettlebell, any weight or even a bag/backpack will do fine here. This is quickly becoming my favorite. ----------------------------------------------------
4/5 "All fours rock + is my ass still there?"
10 Rocks back and forth then 10 looks up and around your body each side to make sure your ass didnt dissapear. This one resets our stability as well as getting global movement.
5/5 "Half kneeling lateral bends"
These let us stretch without using too much low back, especially if it is irritating us. 5 per side per leg combo. ----------------------------------------------------
Have a favorite? Comment below!
It seems nowadays that everyone has an opinion on many matters, even those outside the scope of their expertise. Like the way one should when seeking valid information, DO YOUR DUE DILIGENCE. Just because someone says something is wrong doesn’t make them right, especially without a credible basis.
Regrann from @gymtechmy - Scitec Nutrition Athlete and Movement Specialist, Joseph Woo (@jofitlosophy) always embrace the motto "DIET STARTS TOMORROW" 🍔🍟🍕🌮 together with his lovely gf, and damn..he is still SHREDDED AF. 💪
DM 📲 us to get that #DIETSTARTSTOMORROW T-Shirt now!! - #regrann
Sto imparando ad accettare il fatto che per cambiamenti radicali, ci vuole TEMPO.
Durante tutto l'anno scorso ho riabituato la mia mente e il mio corpo ad essere Atleta dopo anni di predicare bene e razzolare male.
Tutto molto rapido, veloce.
Semplice quando FAI SCHIFO e ogni giorno ti vedi cambiare.
Da Settembre é diverso.
Ogni minimo cambiamento, ogni piccolo miglioramento devo sudarmelo e forse riesco a godermelo anche di più.
🔹ci vogliono ⏳ANNI per cominciare a muovere in sicurezza pesi decenti.
🔹 ci vuole ⏳TEMPO per imparare a stare in riga senza abbuffarsi costantemente a tavola per periodi lunghi di tempo (e per questo ringrazieró per sempre il mio super collega @mich.capuano@passion_iron che col suo esempio prima e la sua guida poi mi sta inculcando il concetto di disciplina applicata al BB), senza troppe privazioni ma imparando a compiere delle scelte sane e funzionali all'obiettivo.
🔹ci vuole ⏳TEMPO nel quale non esiste 9 mesi on 3 mesi off (non sto parlando di cicli 😂) ma di adesione COSTANTE al quadrato magico MENTALITÀ-ALLENAMENTO-ALIMENTAZIONE-RIPOSO come l'altro mio super collega @_movementperformance_ Dario Conte mi dice sempre.
🔹ci vuole ⏳TEMPO durante il quale fare tutto questo TUTTI I GIORNI (i giorni di riposo e recovery, sono giorni di "allenamento").
🔹ci vuole ⏳TEMPO per raggiungere il nostro TOP.
E io sono troppo curioso di capire qual é il mio e quando potró arrivarci.
I miracoli dicono li facesse Gesù, ma ad oggi non si scappa...COSTANZA e LAVORO DURO.
📍Coaching & Consulence 📩
➡️Valutazione funzionale e anamnesi
➡️Programmazione per obiettivi
There is something special that happens when this group gets together! Have you ever had friends that made you think.... hmmm, this is all to familiar and comfortable, but how? Maybe in another time or in another life? We will never know.
The motto and tone of this trip was set by @gfitnessworld - “I train for the moment and the moment is now! Smile, move and don’t forget to breath!” 🤓
@kk__movement@alishahale_ and Kuba!
This is @jjmaree 7 weeks ago she started a strength program. Her baseline strength for the deadlift was 185lbs. 7 weeks later it’s a staggering 275lbs. She, like the other group members, evidenced-based health care providers and researchers recognize the association between strength and health and longevity. Come celebrate the importance of strength at our Deadlift/Bench Press Party on October 20th. Ladies can you lift your body weight from the floor? Fellas can you lift 1.5x your body weight? Go to @dr.barrow profile and click link to register.
This picture was taken the day we officially signed the lease for our new space at the Village Plaza of Indian Wells. I can’t even begin to express how excited I am to build the studio of our dreams and to provide a beautiful space to move for our community. We have so many things that are currently in the works!
The studio will be fully equipped with @balanced_body equipment. Our new space will be a beautiful, minimal design that will still provide a peaceful atmosphere for each session. For those who can’t wait to take our classes, you are in luck! We have partnered with @lululemon in Palm Desert to provide Pop Up Pilates Classes / Trunk Shows at some of the best resorts in the Desert! Our first event will be at the @avalonhotels in Palm Springs, CA on October 19th at 9am. Mark your calendars!
Want to watch the entire behind the scenes process of our new studio? Follow @arastudiopilates and be sure to check in with our stories. 💕
Front relaxed from Gladiators🗡🛡 #flexfriday
📍Now offering online diet/training programs. As well as one-on-one and small group training sessions based out of Icon Bay Tower🙌🏼
These client centered appointments focus on helping you reach your health and wellness goals through Functional Training. Functional Training uses a combination of weighted and non weighted exercises to create more stability, mobility and strength within the body.
If you're interested in improving your quality of life and taking your fitness to the next level contact me today to find out how you can get started!
Combining proper exercise and nutrition will always help you achieve your best results. Meal planning and weight loss programs also available.
*Inquire directly for pricing and packages.*
Friday’s Upper Body workout
Dumbbell Rows 3x12
Incline Bench 3x6-8
Not shown is my 30 minute warm up and auxiliary biceps and triceps that I did as well
It felt good for my first upper body lift in almost 2 weeks 🙏 #happyfriday#ikrevolution
“Just make it up” .
“Do your own version”
“Show us what you think it might look like” .
Just a few of the common BooStcamp phrases we use to instruct our sessions and keep ourselves amused 😂 and of course to ensure everyone is doing their thing their way 🤩
Every journey has a beginning. Often times “that beginning” is one of the more exciting times of the fitness journey. I can’t tell you how excited I am with my powerlifting and bootcamp groups. Their energy is high and contagious, and that’s because they are getting stronger, putting on muscle and losing fat every week!
Quality of your PHYSICAL and Mental health relies on these.
🏋️♂️📚👇What are you doing to Preserve your Self? 👇📚🏋️♂️
1 322 days ago
Here to clear up the confusion between the full squat & parallel squat. Trends have probably steered you to believe that the full squat (deep squat) is better for glute activation when compared to the parallel squat (half squat) but that isn't the case at all.
Before I get into this topic any further it's important to understand that for many people the squat they do is usually a result of underlying variables like lower extremity mobility (specifically at the hips/ankles), morphological variations, and sometimes pathologies (hallux rigidus). In a study done by Conteras et al. When comparing the EMG amplitude (muscle activation) of the biceps femoris, gluteus maximus, & hamstrings in the front squat, full squat, & parallel squat the results were extremely similar/nearly identical. So what does this mean? It means that if you can only do a parallel squat on your 🍑 days then go ahead & kill it because the science proves that you're not missing any 🍑 activation.
In terms of hypertrophic adaptability the full squat is superior because of the increased range of motion/eccentric phase. But this takes numerous repetitions to achieve. But getting stage ready is a slow process that takes concentration/ mental fortitude. (It's not easy)
It’s easier to see your dreams when you just go there and do the work!🏔
Kruse Elite athlete and mountain goat 🐐@johnnylunalima on top of the world getting in his joint mobility work (banded scapular camshafts).
Joint mobility is one of the most valuable practices for any athlete. Learning how to move your joints is like learning your movement ABC’s. You need to know them before you can form full sentences (larger more complicated movements)!
Imagine if you had the tools and resources to achieve your athletic goals?!
Discover the Brain-Based Advantage!
Kruse Elite online programming for athletes!🏃🏼♂️
4 882 days ago
What do you do after a 2 hr drive? Try these: hip flexor mobility with lunges, glute bridges, cat/ camels, scrap pumps, t/spine unwind, cobras and child pose! Only took 5 min too 🤛
5 308:28 PM Sep 14, 2018
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💁🏻♂️Believe it or not... it gets weirder than this. But I’m trying to break you in slowly.😂
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Here’s what my own rehab and training often looks like.
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Everything is usually asymmetric and for a purpose. This is actually a small compilation of drills that are targeted towards training my brain!
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🧠My right Cortex and Brainstem along with my Left Cerebellum. In non-neuro speak for me, it basically means that I need to develop better coordination on my left side and reflexive stability on my Right. One of the added benefits is that these drills instantly normalize my blood pressure which is sometimes a little higher on my right side. This is pretty common when the brainstem isn’t doing its job appropriately.
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Did you know that movement is the outcome of brain function?
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Did you know that injury or disuse can cause deficits in our brain function? This can lead to movement dysfunction, pain, poor posture and autonomic control (blood pressure).
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So what we do is evaluate what parts of your neurology need to be re-engaged. Then we design targeted exercises to do so!
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It kinda ends up looking like a strange sci-fi movie. 👽
13 16112:56 AM Jul 4, 2018
Today’s workout included:
10 Power snatches
10 overhead squats
and it was a great reminder to be mindful of wrist position during lifts. 🙌🏻
A neutral grip protects that nice layer of cartilage (TFCC!) in your wrist joint better than an overly-extended position (see mine 😵) but it’s easy to let that neutral grip go when fatigue sets in. •
Wrist extension + radial deviation is a common movement impairment in weight-lifting and can cause significant wrist pain. 💥🤜🏻
The fix? Wrist wraps can help short-term, but wrist strengthening & stabilizing exercises are your best bet.
Ask your favorite #movementspecialist for exercises, stretches or tips on improving your wrists 🙌🏻