Hip Mobility / Flexibility / Stability Drills 1 – See-Saw Walks / Scoops v1

This is a great exercise for getting the Sciatic nerve warmed up as well as learning how to dissociate your hips from your back.

Be sure to bend from the hips to load up the legs before allowing your back to bend. It is ok to let your back and neck round when reaching because it will mobilise the spinal cord. If you are doing this for stability, remember the 3 points of contact with a stick behind you – back of head, mid back and tailbone should all be in the one line.

This exercise requires mobility, flexibility and stability so it is a great warm up drill. Really flexible people will find this exercise easy – try to stay square through the hips and keep the flexion at the hips only.

Remember: this is about the neural system first of all. Keep it pain free and do 30secs at a time.

Thanks to Vicki Smart from Peacock Dreams – Yoga with Vicki Smart for modelling.

Remember the key points as per the theory post here or below the video

***Remember the competition*** post a video on youtube, instagram or facebook and tag me on it – Do all 10 in a one shot sequence and if you produce the best video, I will give you a free 1hr Skype consultation worth $180.

Here is the text from the Theory Post

I wish my overhead lunges look that good...

I wish my overhead lunges look that good…

So the upcoming 10 exercises will publish over the next 2 weeks are to help improve how your hips move. These are some of the most commonly prescribed exercises I prescribe. This post is about explaining why I give these exercises and the principles behind the process. You can take these principles and apply them to the many different exercises you do. This list of 10 are not exhaustive nor even the BEST because for some of you, these exercises won’t do much…but many of you, it will make a difference.

My post yesterday explained a bit about them…this has a lot more information…

***COMPETITION INFORMATION BELOW***

 

 

 

The Principles:

Here are the principles behind the order I am giving them to you and the guidelines for their use.

open-uri20130831-29662-14c6afg1. Neural system first.

The neural system is what powers your muscles, controls your joints and basically oversees the whole operation we call “our body”. Quite often (most of the time) a restriction in our mobility (our ability to move freely with the normal range of motion we have), flexibility (how far we can move at best without damage), and stability (how well we can control our posture, position and movement) is the reason why the brain causes our muscles to “lock up” our joints. Most people who come to me reporting their hip flexors are “tight” are actually too tight posteriorly in the hip and it causes a shunting of the femoral head in the hip socket. The hip flexors are just trying to protect you from dislocating your hip out the front or at the every least trying to stop you banging hard on that labrum that might be getting sore.

So work with the body and listen to it. The first step in improving your mobility/flexibility/stability is to calm the nervous system down – that is what a lot of these exercises are doing, NOT stretching muscles. They are gradually exposing your body to different neural stimuli to help develop trust and motion in the body – you will notice that the first few are quite simple before we head into the more complicated “complexes”.

The nerves in these exercises will be those in the diagram…the brachial plexus, spinal nerves, intercostal nerves, femoral nerves, sciatic nerves in particular. Treat nerves nicely and tenderly or they will really flare up any pain you have…you have been warned! NO PAIN.

 

support2. Supported movements

Exercises 1-8 are somewhat supported and exercises 9 and 10 are are a lot more active. None of them are truly passive because flexibility without control is dangerous. It is far better that you take a scaled option and move comfortably through these exercises…it doesn’t matter if you can’t go as deep or feel it as strongly…what matters is that you move through that range of motion without pain, feeling safe and stable. This is the key to allowing your brain to go from “protection” mode into “adaption” mode.

If you feel pain, discomfort, a strong stretch, unsteady, unstable, off-balance, whatever…if you feel any of that, your brain will try to protect you and WILL NOT let go of the very muscles that you are trying to target.

You problem is that those muscles are overactive and acting as stabilizers when it IS NOT THEIR JOB to be a stabilizer.

Retraining the brain is what we are trying to do here. If you want the brain to cooperate, make it feel safe and supported.

active3. Active movements

I have lots of variations of these exercises which include more twists and turns – feel free to improvise – there is no WRONG way to do things, just that there are some ways better than others.

A common saying I have is “which way do I want you to do this exercise (like a squat)? ALL of the ways”. I want your brain to have access to a positive experience of mobility/flexibility/stability/strength in end of ranges positions and throughout the WHOLE range of motion. This is the key – V A R I A B I L I T Y is the king. If you can competently squat with a narrow stance, wide stance, hips back, knees forwards, deep, shallow, mega-upright, low bar, high bar, front, OHS, safety bar, belt, air, dumbbells, barbells, plates, split squats, etc etc etc, then you are most likely to be as insured against problems as you can be. If you can only squat a few different ways, you have less variability in your game and will be prone to problems.

Overcooked4. #tensiontotask

This concept is simply applying JUST THE RIGHT amount of tension to complete the task with good posture, positions and movement. Don’t “overcook” it. Don’t be loosey-goosey. It is virtuosity i am after, not how hard you can squeeze your muscles!

5. #spreadtheload

This concept is about breathing and holding your breath (Valsalva if you will) – I don’t care how you breathe or hold your breath. It is harder to breathe throughout these movements but if you have to hold your breath, consider it a scaled version of the exercise and progress towards breathing. if you do hold your breath, make sure the tension from holding your breath is spread around the whole of your chest, abdomen and back like a cylinder. More on this concept will be coming soon.

 

30-seconds6. The 30-seconds Rule

This means that you choose a movement you want to improve – bending over or squatting or lunging are good ones for the hips. Then you do 1 rep on 1 side of these exercises or maybe you can do 2 reps on one side. Then you retest. Then you do the other side for 30secs and then retest. If you progress in your movement quality, you have permission to go again for 30secs on each side. You repeat until there are no more gains. This rule applies to foam rolling, using a lacrosse ball or any other stretch or exercise you like to do as a warm-up.

 

 

 

 

rx_symbol_black_italic_plain7. Prescription for these drills

  • Do them in order for the best effect but each can be done on their own – remember the principles above!
  • I recommend following the 30secs rule – sometimes twice through is enough. As many as 5 reps or more might be needed (if so, it’s time to speak to someone about the stress in your life!)
  • NO PAIN – I mean it. That goes for anything you are trying to learn or retrain the brain in. Sometimes my techniques might hurt but I really do carefully weigh up why I am doing it and I try to minimise the pain as much as possible. There shouldn’t be pins and needles, numbness, soreness, discomfort etc etc. It should be a comfortable effort/stretch. if it makes you pull a face, it is too much…scale back!! You will get much better results this way in the long run.
  • If you have any hip or back or shoulder pathology or pain, please check with your health professional about these exercises…they are meant to be as a guide for healthy people but with guidance for those with pain or pathlogies, they can be extremely effective in helping you get out of pain. These exercises are for informational purposes only and DO NOT take the place of seeing your health professional
  • NO PAIN – read that bit again!

 

keep-calm-its-almost-competition-time-5Competition Information:

I want to see your attempts at these exercises – tag me on instagram or twitter with @physiodetective or post it on my FB page at http://www.facebook.com/physiodetective. Just one rep should be enough on one side (15secs won’t be long enough for some of these exercises!). Thanks again to Vicki Smart from Peacock Dreams – Yoga With Vicki Smart and Rom Riad from Live Active Personal Training for being great models.

I will give free feedback (as humanly possible) for anyone posting their exercises.

I would like to use the best ones as examples of how to do them and any variations you have on them please – I will cite/reference your name, business (any business) and website for those that I choose.

I am offering a 1hr Skype/in person appointment consultation (Value $180) for the person that can produce the BEST video that has 1 rep on each side of each of the 10 exercises IN ONE TAKE (no editing). That video (it will have to be on YouTube or Vimeo) will be featured in a blog post with your details on it.

 

Last Words

OK gang – I hope you are ready for the release of these exercises with video! I’m glad to be sharing with you some of what works for me and my clients.

Remember…what I do is not rocket science…it is simply specific for you and for your body. If you don’t find these exercises are good or helpful for you, that’s ok…book an appointment in with someone (or me) and get something specific for you.

Have a good weekend and check your email or this blog at 7am Monday morning Australian Eastern Time.

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Why 99% of people misunderstand “Stability” – are you one of them?

Stability. It could be that you lack it. I am sure you have been told you don’t have it at some stage of your life. Maybe you don’t have a good “core”. Or maybe you need better “midline stabilization”.

I began my Physiotherapy career right when Paul Hodges et al were writing about this thin muscle called transverse abdominis. I hadn’t heard of this stability mechanism before then but there it was. Then “core stability” took off, Swiss ball training became all the rage, Pilates became popular and modified by physios and the rest is history.

I also witnessed a lot of the pelvic floor changes to exercise and have been able to watch the development of pelvic floor training and different approaches…

…and then the integration of the pelvic floor into the “core”…

…and then watching the slow train wreck that became “core stability” as different professions got a hold of the idea and basically bastardize it…along with some researchers who didn’t help.

For the past 20 years, I have been training all sorts of patients, from Olympians and Paralympians, all the way through to beginners and children. I have treated world champions in different types sports and been able to improve their performance and pain. I have trained people using gym based exercises, weights, body weight programs, Pilates, Swiss balls and all sorts of devices and gadgets. I have been around the block a few times now.

All of this introduction is to say that I have a fair idea how to improve stability in my patients…and I believe that so many people have the WRONG idea about stability – even physios, doctors, chiros, osteos etc etc.

The common belief is that “the core” is all important but really, you have local stabilization muscles at every joint. They all work to prevent shearing and excessive motion in the joints.

The local muscle system provides the firm foundation for the big force/torque producing muscles to generate their force (torque is simply force x radius).

Let’s take 3 common examples – the “core”, the shoulder and the hip.

The core is defined as the diaphragm, the pelvic floor, transversus abdominis and lumbar multifidus. It is promosies that they work together to maintain lumbopelvic stability. But now every other muscle is being included – abs (obliques and rectus abdominis), lats, glutes, erector spinae etc etc. But these other muscles don’t stabilize. They may hold position but the control of shear and segmental stabilization is the work of the 4 core muscles.

In the shoulder, we have all heard of the rotator cuff but why don’t people claim the lats, teres major, pecs and deltoids as stability muscles? We seem to understand how the shoulder stability at the glenohumeral joints work…maybe not the scapulothoracic stability though 😕

In the hips, we go back to being bipolar again. The hip “cuff muscles” get augmented with glutes but the TFL is a problem muscle even though it is similar to glute medius. We claim glute Maximus as a stabiliser but not the quads or even just rectus femoris. We claim psoas as a back AND hip stabilizer but piriformis is a problem muscle.

It is all so confusing isn’t it?

And here is why…

…stability is NOT a rating of 0-10 where 0 is no stability and 10 is the most stable it can be. This is WRONG! If you can understand how this works, you will realise how screwed up the subliminal education, the beliefs of your teachers and coaches and the whole fitness industry in general is screwed up. I call this strategy “Harder-er is better-er!” (…I deliberately want to make it sound stupid!)

You see, people (probably you), think that stability is like this. You think that if activating the glutes a bit makes me stable, then activating the glutes MORE will make me MORE stable! And I can understand this. We are used to working hard for our gains. We believe that in life, you get what you put into it. We want a good meritocracy where hard work is rewarded. We ridicule those who don’t work as hard in the hope they will work “harder”.

All of your cues that have been taught to you have been like “knees out”, “shoulders down and back”, “back straight and chest up” etc etc. The problem with these cues are that if you haven’t been coached about them, you can end up “overcooking” the cues and end up with your knees too wide out past your feet and ankles (this Diane Fu photo of squats).

Stability is much more like a target. A range to hit. It requires the Goldilocks principle – not too little and not too much…just the right amount of stability at just the right time and with just the right amount of force.

Rather than stability being a scale of 0-10, think of it as being a scale from -5 to +5. You are trying to get the right amount of force happening. Too little and it won’t stabilize you. Too much and you will be overly compressed and unable to adapt to changes in loading requirements at all your joints.

Touch your nose. Your brain sorted it all out. You don’t have to think about contracting ANYTHING because your brain has got all that figured out for you! You don’t think of every muscle, every joint, how many degrees each joint has to move nor the ability to change the angles and adapt to load differences…you just think “touch your nose” and it happens!

Try this one. Get a dumbbell that is 5-10kg. Front raise it (straight arm forward flexion to 90deg). Now context your glutes as hard as you can, or tense your core, or put your shoulders down and back, or turn on your pelvic floor, or do whatever thing you want to test as a stability cue and front raise that dumbbell. If the cue is helpful, it will feel lighter. If it feels heavier, your AUTOMATIC strategy is BETTER than contracting the muscles. If it feels the same, it isn’t helping…you don’t necessarily need to do it!

I genuinely feel that this misconception about stability is rife. I know you are sitting there reading this going “duh, that’s pretty bloody obvious”…but then why do I have to retrain coaches, elite athletes, amateur athletes and basically everyone every day about this? Why is it that people tell me they understand stability the way I talk about it and want it but then when I watch them do the exercises, I have to sort out all the erroneous stability strategies they have.

This is part of the reason why I have been talking about matching the tension to the task (#tensiontotask) and relaxing before movement…I test to see if the brain can sort this out BEFORE I give you a cue to do!

If you disagree with me, let discuss it. I am keen to learn more and love a good debate!

Summary: Harder-er is NOT better-er!” Stability is a target to achieve with the Goldilocks principle – not too little and not too much…it has to be JUST RIGHT!

Weightlifting Shoes vs Nanos?

Hi Antony, I have something I would be interested in you addressing… After working extensively on my lower body mobility I have decided to make the shift from weightlifting shoes to nanos.

Is there any actually physiological reason why it would be better to go either may? Also would lifting in nanos transfer better to other movement patterns such as sprinting and jumping?

or is this totaly irrelevent and Im over thinking it? haha

Thanks. I really enjoy following you, all the way from the Great White North.

Hi Lucas [Calm down, it’s not Lucas Parker!]. Thanks for the kind words and the questions 🙂

Firstly, do you CrossFit or just weightlifting? Because if you just do weightlifting, it is a specialised sport and the shoes go with that. They give you an advantage in that you don’t need as much ankle dorsiflexion to reach essentially the same positions. They also provide a very stable platform on which you can catch weights more easily.

If you muck around in weightlifting and train for other things as well or if you do CrossFit, the I personally think 80-90% of your training should be in Nanos of something similar.

Reasons why:

1. Nanos mean you have to have more ankle flexibility. I have never thought “you have too much ankle flexibility”, just “you need stronger ankles.” Most of the time I think “you need more ankle flexibility” which is what oly shoes address.

2. If you CrossFit, you don’t want heavy shoes when trying to finish 100 pull-ups or toes to bar. That’s not a problem if you only throw a barbell around

3. Would you normally walk around in Nanos or WL shoes when not training? Exactly

4. It is harder to clean and snatch with Nanos on…kinda like putting a weight-vest on for pull-ups. So when you do actually use your special shoes, you will feel like superman. Make sure that you train for at least a week in WL shoes before an important meet for WL.

5. As you mention, Nanos will transfer into other sports much easier… although I am not sure what shoes you use to get around the snow and ice in Canadia land 😉

Keep an eye out for Brent Fikowski. He is a chance for Canada West and would love to see him get to the Games 😉

Cheers

if you have any questions that you want answered, just ask them by posting on my Facebook page “The Physio Detective” or any other social media.

Please leave your opinions and questions below

Static Holds DECREASE Mobility. Move More To Move Well

So, I am going to challenge the orthodoxy here…it is what I do best 😉

Everyone talks about improving their mobility but what exactly do they mean? Do they mean they want to have more range-of-motion? Do they mean they want to move more freely? Do they mean they want less muscle tension? Or do they mean less pain?

OK, try this. Sit in the bottom of a squat for 5mins….if you are brave, do it for 10 mins. This is a great exercise for mobility isn’t it? Or is it?

How many of you have done a sustained squat and get up feeling like you can’t walk properly? Are you game enough to stand up after that and go for a 1RM? I know I wouldn’t be!

You see mobility for me is how well you move with what you have. Flexibility is the amount of range-of-motion you have available to you.

A sustained squat improves your flexibility (and should be done with good form). But the sustained position compresses your joints and can make them “dry” – that is why you feel stiff afterwards…your soft tissues have been stretched (that’s good) but your joints are not evenly lubricated…that’s why you walk around shaking your legs and slowly do a few air squats to get the movement back into your legs (improving your mobility).

So static holds at end-of-range will improve your flexibility but decreases your mobility. Moving around a lot spreads the joint fluid around and improves your mobility.

For mobility, move more!

Analysis of Rich Froning’s 30 snatch at 225lbs for time

Watch Rich Froning do Isabel here

Analysis:

1. Consistency
His first rep looks like his last rep. He sets the same way, his technique looks the same. He never gets loose or shaky or even look like getting close to failing a rep. This is important because too often we choose to do a weight that we can do right 10 times but not 30. We fatigue, we go out too hard at the start, we basically loose form. If you want 30x225lbs (102.25kg) snatches for time, then you have to train for it. Start getting 30 Snatches perfectly at 135lbs and go from there. Be hard on yourself – Film it and don’t move on until you have 30 that look the same.

2. Strategy
a. Rests

Rich took as long as he needed before getting back on the bar. He knows his body really well and so he knows the right time to take.

Note that it isn’t like some of us who take too long because we are mentally beat up. When the coaches tell you to get back on that bar, it is because they know you can keep moving.

Take what you need to keep making good reps. Once you know your body, you can set up the next thing he does right…

b. Pacing
Good pacing depends on a good knowledge of your own abilities – a realistic view, not optimistic or pessimistic!

Rich does the first 10 reps in 1:50. He does the next 10 in 2:13. He did the last 10 in 2:06. I reckon he was going for 2:00 per 10 reps and 6mins as the time to hit.

He started off by taking a rest after the first one. He can do touch and go for 3 but he chose not to. You have to ask why? Simply because he knew what was ahead and chose to do singles every time. He probably didn’t want to burn out by going harder and faster at the start.

When you make your pacing strategy, consider form and technique as well as the weight and rep scheme.

A practical example:
Yesterday I did a WOD out-of-town. The workout was 4x500m row for total time. The coach took us through the correct rowing technique (which was spot on) and I found out later that they had a commonwealth games rower come to teach them rowing. All but a few of us actually tried to do what he said. All of us broke down in correct technique because we were chasing times and fatigued (I reckon more than 50-75% of my strokes were trying to be close to right, especially at the start!) I chose to go as fast as possible in my first row because I haven’t done a 500m time trial in a while – I got a PB of 1:31.4. Otherwise I tried to keep to 1:33 pace at 27st/min. The slowest time I got was 1:36.8. Not too bad. After each row, I kept moving around and had only a small sip of water and sat for a short time to rest my legs (I had a rest and recovery strategy too!).

Having said I am realistic…aim for the ideal and understand the risks of not being consistent. I chose to allow my form to break down. But to get better at rowing, I really should consider the workout as 4x500m row for total time…with good technique. That is the real benchmark and the best way to measure your progress. It will also let you get better faster!

Summary:
Rich Froning is the best in the world because he is a machine. His reps look the same. He has consistent pacing. He had a strategy. He trains that way and he competes that way. He is a champion. That’s why I try to train that way too…do you?

7 Reasons why women should train at the men’s weight – one Rx weight only!

Girls-RxDI have learned many things from Darren Coughlan, Brendon Walsh, Pip Malone and the coaches at Reebok CrossFit GCS and CrossFit Newcastle. The one thing I want to talk about today is what Rx is in the world of Give’m Cold Steel…and how it can change the way you think and change your results.

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Seminars – Mobility, Stability and Flexibility

Perhaps you didn’t know that I run seminars. I have run 1 and 2-day seminars for the Sacroiliac Joint (for educating health professionals), as well as short talks through to half day seminars for the general public, coaches, athletes, as well as health professionals.

My Passions:

My passion has always been to help people. I do that by being a physiotherapist (Physical Therapist) every day.

But I also understand that the world AND the internet is full of misleading and inaccurate information…

…so I thought that I could help more people by educating. That is why this blog exists. That is why I run seminars. That is why I plan to have e-books and e-courses.

Some topics that I get passionate about:

  1. “Core Stability” – what it is and what it isn’t
  2. Correct Technique – people are often told lots of different things…but what is “correct”?
  3. People doing what they are told instead of testing what someone tells them
  4. The pelvis and the thorax – 2 of the most poorly understood and taught areas in Physiotherapy
  5. Strengthening from a very low level all the way up to extremely heavy weights
  6. Time efficiency – it would be nice to have all day to work on your flexibility, mobility and stability – you don’t though…so I love to teach people how to maximise the time that they have

My Education Website

www.mypteducation.com is my education website. I would be more than happy to consider visiting your location to deliver a seminar topic/s of your choice.

I am currently hoping to organise some seminars in Hong Kong, Singapore, Queensland, NSW and Victoria. I already have a couple of seminars running in Sydney and Canberra.

In the future, I hope to have free and paid slideshows, e-books and courses available on the website.

 

Follow My PT Education on Facebook

www.facebook.com/mypteducation is where notifications pop up – like the link and follow what is going on.

 

Contact Me or Comment Below For More Information

Core Stability Myth 1 – Having lots of muscles means you have good stability

At GCS, we want you to get strong AND Stable...and have fun!

At GCS, we want you to get strong AND Stable…and have fun!

This is a common myth…just get stronger and you will have good stability!

But it is the old poodle and the dog scenario…a poodle is always a dog but a dog is not always a poodle. In other words, if you have good stability, you can become strong. Just because you are strong, it doesn’t mean you have good stability.

This post hopes to explain the reasons why this is.

 

Please read this blog post for what stability actually is.

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Open email to Women’s health PTs about Crossfit and peeing

This blog post is an open email to all physiotherapists interested in helping women who leak during exercise, especially skipping and box jumps.

I wrote this email to some women’s health PTs but all patients and health professionals are free to respond.

Please comment below if you have suggestions or want to be included in the discussions as it will give me your email address privately.

Please share this to those you know who help those who have stress incontinence.

Thank you!

Ok, I had some interesting patients in LA which led to some interesting findings. Some background first.

From the survey I did on CrossFit and peeing (which has issues: acknowledged) 73% of those who answered as leakers cited skipping as an issue. About 50% cited box jumps then running I think in 33% (from memory – it is nearly 5am here). Dead lifts was the worst weight lifting one and came in at 13% and anecdotally, it is when they go close to 1RM ie HEAVY. In the ‘other’ column, they reported some pull-ups, rings dips, trampoline and star jumps/jumping jacks as non listed exercises. Not many had signs of prolapse.

So my thinking is:
1. Crossfitters who leak are probably ok in normal ADLs and don’t prolapse – have to check the stats. This is obviously a subgroup of the incontinence population

2. Vertical Visceral Load (VVL) – have I just made up a new term? – seems to be the major contributing factor by far. Heavy dead lifts is to do with massively high IAP. Out of interest, 1994 study that included hoping estimated 9kg visceral load with vertical visceral displacement between 5-8cm. Have to read whole study for population stats etc. interesting though… 8cm I believe is the amount a b-cup moves during running unsupported? ? Berlei study – wearing their bra cuts it to 4cm from memory? But anyway, that amount of displacement seems to fit.

3. Pull-ups and ring dips is high intrathoracic pressure so it got me thinking about that too.

Of the patients I saw in LA, only one had given birth or been pg – 40’s, 2 kids, nvd, episiotomy for forceps, no leakage on ADLs (incl cough, sneeze and laugh) but will lose/squirt urine on really heavy dead lifts to the point of going thru underwear and tights/shorts to form a puddle type of squirt. Skipping singles is ok for her but doubles result in drip loss type of incontinence. Apart from minor aches and pains, nil other sig findings.

The other girls were in a group and were drippers on double unders. No pregnancies or births. No issues with cough, sneeze, laugh, just double unders.

The common factor in this small group of 4 was rigid thoraces during double unders, and poor technique. Different for each person. One was a “stamper”. I have video of her skipping and deadlifting. Her deadlift at 40kg (light) is quite good.

All of them tended to hold their breath somewhat and had trouble going more than 3 double unders (du) in a row (novice at double unders).

So I did breathing coordination and high singles with them and it helped sig with one girl getting 12 in a row without leaking and setting a PB for consecutive DU.

Just want to acknowledge Julie Wiebe here. I have always taught the beginning of pf squeeze on exhale but hadn’t linked “relax” on breathing in before. Have taught low level pelvic floor hold throughout breathing cycles etc etc. Julie’s discussions with me about the relaxation cycle was a key factor in influencing my thinking here…and it was the key for these girls.

So I got them to time their “zip” cue that I taught them (gentle back to front with lift) with relative relaxation on breathing in and squeeze on breathing out. It helped! I also taught then to relax their thorax and not “grip” so hard during their DU but to allow their thorax to be more responsive during skipping.

The theory was to time their contractions with breathing, decrease excessive intrathoracic pressure and allow a more global, adaptable response to VVL, IAP, ITT and the weight of the body on the MSK system. They understood the cues really quickly which I tested using isometric arm contractions.

So the next stage in my mind is to see if I can classify responders to my program (they did NOT do my program, just one aspect of it) and have some baseline measures taken. Eleanor Bognar Lee is a local WH PT I am hoping to be working with who can do the internal examinations.

I will be offering free assessment and progression through the program for up to 20 women who leak during DU.

I need your help in determining what YOU would want to know about these women from an internal point of view as well as a history and usual examination point of view. Eleanor is an experienced WH PT but I would like your input as well so I can ensure we capture the information others want, not just what we want to collect.

If this goes well, it might be worth studying properly.

So, your thoughts, opinions and suggestions on subjective and objective / examination information are most welcome.

Thank you all for reading. I don’t mind if you pass on this email to others so long as it is in its entirety and you cc me so they and I can introduce ourselves 🙂

A CrossFit Athlete’s Guide to Regionals/Games Preparation Part 1

Chest to Bar Pull Ups

GCS Athlete Kat Dalecki demonstrating strict Chest to Bar Pull Ups

The 2013 CrossFit Open is now finished. You may have made it to this next level…now it gets real! So how do you prepare for this event? Is this the main game for you or are you a serious contender for the Games?

Over the next 5 weeks, I intend on helping you prepare your body to be the best it can be for your next major competition…The CrossFit Regional Competition.

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