Today is National Hat Day. Man, I chose a good one, didn’t I???
Get your workouts done early before the teenagers know what you’re doing. They can’t eye roll if they are still sleeping 🤣🤣🤣 gosh mom... you’re so extra! .
💪🏼 SHOULDER STABILITY 💪🏼
The shoulder complex is an intricate network of structures working together to facilitate smooth and coordinated movements so we can function as humans and athletes
Some of the involved structures include:
✅ Shoulder joint
✅ Scapula (shoulder blade)
✅ Thoracic Spine
✅ Rib cage
✅ Cervical Spine
✅ Trunk/Lumbar Spine
✅ Nervous system 🧠
✅ And the interactions of ALL of these regions
So when we train the shoulder in the presence of instability, we have to integrate all of these coordinated movements to restore strength and fluid mobility. Here are two examples I use to work on coordinating these systems to allow our bodies to become the fine tuned machines that they are
1️⃣ Serratus punch with perturbations: Laying on his back, @jakearaizaa holds the bottoms up kettlebell and punches towards the ceiling to facilitate serratus activity. By pulling the band inwards, I’m applying more demand to the rotator cuff, which is the primary dynamic stabilizer of the shoulder joint. And by randomizing when I pull on the band, it makes his proprioceptive system work a bit harder to provide stability in space, which primes his noggin 🧠 30-60 second holds to really fatigue these endurance muscles
2️⃣ Single Arm Face Pull to Overhead Press: The movement itself kicks the scapular stabilizers and rotator cuff into high gear ⚙️. By sitting on the ground, it puts the emphasis on his thoracic mobility into extension without rib flare. And lastly, by only having resistance on ☝🏼 side, it provides a nice stimulus to his spinal stabilizers to not let the resistance rotate him in one direction!
Being purposeful with our exercise selection allows us to get the most out of each and every session 💦. I don’t care if you have 10 minutes or 2 hours with your clients. Every second ⏰ you spend should be intentional and specific to THAT person’s goals 👊🏼
Hips are complicated and critical...
Use your time wisely while sitting.
1️⃣ sit up tall rotating your tailbone to the back of the chair
2️⃣ drop the knee out and apply pressure
3️⃣ rotate the bottom of the foot up
4️⃣ hinge forward with a flat back
💥Some training videos from this morning’s session with @fowler_fitness_spt 💥
1️⃣ Trap Bar Deadlifts with Chains- top set of 5. Worked up to 315lbs bar weight + 80lbs of chains = 395lbs
2️⃣ Weighted Box Jump - I got 122lbs (50lb DB’s + 22lb weight vest)
3️⃣ ISO inverted ring row + banded hip flexor Hold
(:10sec each leg)
Sleds sleds sleds 🛷
Here's a simple push / pull workout I did yesterday in conjunction with the exercises from the previous post
For the pull portion there was a strap connected to get a better angle. for the push portion I pushed through my chest instead of shoulders.
I did about 10 sets of this to finish my workout along with a 500ft rope climb in under 5 minutes
I love training this way to because you see improvement athletically
Alot of people muscles have all show and no go this helps you break that barrier
Have a great tuesday
3 184 hours ago
Despite the loss to Paris, AP client and pro baller @jarredogungbemi lead his team throughout the game. Good work out there Jarred! Explosive AF out there! 🏃🏿♂️💨🔥
It’s way bigger than having a business or making money to me. This is my calling! Being able to serve young athletes by giving them everything I’ve learned through my time as a player from high school to the pros is my purpose in life. Mentoring and passing on wisdom is my way of allowing God to bless others through me plus I love this shit! @bigplayslate#freegame
11 605 hours ago
Shin Box Tall Kneel to Kettlebell Press🏋️♀️
I want to introduce to you our athlete, @mochi_so. She came to see us for chronic ankle pain and some diffuse intermittent lower back pain. Although the ankle was the region where the symptoms were presenting and the primary limiter, the cause of the this issue was sourced from her lower back. She’s an athlete through and through and has been absolutely rocking her rehab. She is much stronger with significantly less pain than when we first started
Here she begins in a shin box position and then from there lifts her hips adding a one sided kettle press. Many times we work on low back and hip strength while challenging her to work control away from her ‘core’.
YOUR SYMPTOMS WITH PAIN ESPECIALLY ARE NOT ALWAYS THE SOURCE OF YOUR PAIN
Pain limits us from proper perspective. Make sure to have the long game perspective in mind especially when it comes to your rehab.
Xceleration Athlete Matt “Steamrolla” Frevola of the UFC completing a superset of Suspended Push Ups and Parallel Grip Chins. His program is designed with 3 second isometrics in the stretch phase of each exercise. By following this tempo prescription, Matt will eliminate the stretch reflex in the active muscles in each exercise. This will help increase his concentric strength in both of these ranges of motion. Matt is preparing for his next fight at the end of March. Keep up the hard work Matty 💪🏻 #xceltrained#strengthtraining#isometrictraining#concentricstrength#ufctraining#sportstraining
0 965 hours ago
"Since going to D1 on a consistent basis, I feel stronger and more athletic. The coaches and my peers have motivated me to “push through” even when the workouts can be challenging. I am confident I will have a great baseball season with the work I am doing at D1."
Cooper W., Parkway West High School
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Build Strong Shoulders
Continuation from yesterday’s post. Shoulder pain is something we see on a regular basis with most being from overuse or a traumatic incident. I believe some injuries can be reduced with a proper strength training regiment to build resiliency in the shoulder and back. These exercises would include isolated rotator cuff, closed and open chain and pulling exercises to name a few.
Here are a few exercises I like to use in not only rehab but also for overall shoulder health:
1️⃣ Banded Mountain Climbers - consistent isometrics for the external rotators while climbing overhead is extremely challenging.
2️⃣ Banded ER - more endurance versus strengthening
3️⃣ Overhead Kettlebell Carry - great for endurance and challenging the shoulder dynamically as he has to stabilize while walking.
🙌🏼Tag someone who could use these exercises!
👍 Like and save if you found it helpful!
🤷🏼♂️ Post questions or comments below!👇