#progress and #conditioning .
Working on #serratus#strength and #stability . .
I placed my elbows directly under my shoulders, clasped my fingers together and floated my head above the mat while keeping dynamic resistance between my fingers and my head.
Placed my toes an a foam roller, engages and with my core I lifted the hips over the shoulders, pushed the ground away with my hands and elbows, flexed the serrates and tried to get comfortable 😋.
The progress is slow the #journey is the purpose. #inversionpractice#yogini#yogalife#yogabalance#yogagram .
The video quality it trash, except that I can see my muscles engage and flex while searching for the “sweetspot,” and #ilikeit 😁
💥Tushy Tuesday!💥This one targets your gluteus medius and is a real burner!
💥Set up: Start on your side propped up onto your elbow (elbow under your shoulder). Extend your legs out in line with your body and then bend your bottom knee, keeping the knees stacked. Then, lift your hips up from the ground until you are in a diagonal line from your head to your bottom knee.
💥Movement: Hold yourself in this modified side plank while you lift and lower your top leg.
💥Tips: 💥Keep your bottom hip lifted! Even though the other leg is the one moving, you’ll discover very quickly that you’ll feel this exercise even more in the stabilizing lower hip.
💥Keep your body squared as if you were squished within two panes of glass. Your shoulders and hips should stay stacked throughout the exercise.
💥Keep the knees and toes of your top foot pointed forward to work on the target muscles or your moving hip too.
What a fun afternoon with this bunch of local personal trainers at the weekend Core stability workshop. 🙂
Francine and her team shared tips on how to retrain stability muscles to accelerate our clients recovery, if they experience an episode of pain.
Everyone got to assess and see their core muscles at work with Real time ultrasound. 👍
Well done to you all for your commitment to making the clients training an even better experience. 🏋️♂️ #core#personaltrainer#trainertips#physiotherapy#transverse#client#realtimeultrasound#exercise#stability
Guidance reading 17/10 . Today we are speaking to those who are guided to read this message . Regarding a soulmate / twin flame relationship. There is a lot of movement around your connection , which is ready to enter in abundance . Your journey is about to move into the soul contract that was placed in your path by spirit . The Devine masculine is ready to enter into alignment with Devine feminine. He has grown and pushed through the fears and doubts, and has learned to reach out to the power of healing . He has let go of the expectations that had him feel not worthy of the feminine . He has pushed through the warning signs of ego and self doubts , the broken heart 💔 has healed through trusting in the connection and walking away from the past . The energy around you both shows movement into the future of new beginnings. The masculine has renewed how he truly feels and is about to take the direction of faith trust and balance , in the value that he puts in the feminine and masculine connection . The possibilities are endless at this time and the door to personal healing and happiness is ready to open . Believe and trust that the blocks that attached your past hostilities in your connection , have been cut , and the truth of self acceptance has entered . Be ready as your desires are being welcomed with stability , follow your intuition and look within yourself, as you untie yourself from fears and open up to the Devine destined union . 😇🙏❤️#twinflames#soulmate#union#devinefeminine#devinemasculine#believeinmagic#truth#selfacceptance#healing#growth#learning#stability#contract#♥️🙏😇
ARE YOU CONFIDENT WITH YOUR LOCKOUT?
Mastering an overhead lockout is an essential component in Kettlebell training. This skill enhances strength and balance through the shoulder girdle, while also promoting linkage of the arm to the rest of the body.
The goal is to create a fixation of the weight overhead where there is confidence the weight isn't going anywhere. All of the advanced KB exercises require a strong lockout; such as presses, windmills, Turkish get-ups, and snatches.
Here are a few tips to check and make sure your lockout feels strong and consistent:
1) Ensure your knuckles point to the ceiling - this is the most common mistake made when locking out a Kettlebell, and can be the most unsafe. A "broken wrist", when the wrist is extended back, will weaken the structure and control necessary to hold a Kettlebell overhead. This is the most important piece to creating a pillar of strength and linkage through the body required to maintain the Kettlebell in this position.
2) Ensure your elbow is locked out - in traditional strength training we are generally taught not to lock joints under load. Kettlebell training is a little different, however, where locking out the elbow is required to safely manage a Kettlebell overhead. By doing this what you are learning to do is stack the bones of the forearm over the upper arm. This further creates the pillar of linkage and allows the bones to hold the weight without much muscle activation. Having a bent elbow will force muscles to activate and will fatigue faster than your bones will.
3) Ensure your low back stays neutral - another common mistake when locking out a Kettlebell is to look up at the weight. In a standing position, looking up at the Kettlebell can cause a hyperextension in the low back which puts a lot of pressure to that area. Keep a neutral head where the bicep is beside the ear and the eyes look straight ahead. This will help maintain a stacked body and stronger base under the Kettlebell
Message me for more information on my Kettlebell consultation services and workshops 👊🏾
🚣♀️ My workout today was a short but sweet Met Con of 150m row and Med Ball Slams. I did 3 sets with 2 minute rest in between. My goal was to get the Row and slams done as fast as possible.
🌀 I finished off my workout with some Kinstretch practice in the squat and the 90/90 base positions for some solid mobility work.
When #yoga Meets #FRC ➡️ Front split slide + Pyramid hamstrings stretch + Glenohumeral Rotation + Hip flexor hover 🔁 Finding mobility and stability in different movements.
P.S. Fluffy socks are for increasing the slidability, lol😋
🏃 Plantar Fasciitis Part II 🏋️♀️
If you watched my previous video.. I discussed how to stretch both calf muscles and work on strengthening the calf muscles with an eventual progression to eccentric strengthening - that’s where you control the motion on the way down.
For part II we are going to focus on:
1️⃣ Great Toe Mobilizations
👀 The big toe is the primary driver of the foot. When walking, it assists with tightening the fascia and stabilizing the foot. However, if you lack the mobility then it won’t do it’s job and can be one of the main culprits in plantar fasciitis.
👣 Start by grasping your mid-foot with your thumb and fingers (this helps to stabilize the foot so that you can focus on the great toe) then grasp the big toe at the base and work on bending and extending it. Make sure that you are working on the lower joint (MCP joint - the joint at the base of the toe) and not the upper joint (IP joint - the joint right below the toenail).
2️⃣ Half-kneeling ankle mobility
🐿 This is a great exercise to restore intra-articular (inside the joint) mobility. There can be two reasons for lack of ankle mobility - tissue restrictions (AKA tight calves) or joint restrictions as I just mentioned - lack of stability/motor control can be a third reason but we’ll tackle that on another day!
⛹️♀️ Perform this exercise by kneeling down and placing one foot a few inches away from a wall. While keeping your heel on the ground, lean forward and attempt to touch knee to wall. Perform in 3 directions - forward, left, right. Perform 5-10 reps for 3-5 sec hold.
3️⃣ Lacrosse Ball Roll Out
🧐 This should have been the first one I discussed but they didn’t have a lacrosse ball in the gym I was at. This one is simple but very important! Take a lacrosse ball, tennis ball or freeze a water bottle and roll out the bottom of your foot. Focus on the portion between your heel and the balls of your feet. Roll out anywhere from 1-3 minutes and move in various directions. #ksfitnessco
If you work with people in any type of pain (physical and psychological) this book is a MUST READ! 📚 Actually, if you are a person... this is a MUST READ! 📖
#Repost @joephysio with @get_repost ・・・
One of the most impactful books I’ve ever read to date. If you strive to be better in all facets of life, I cannot recommend this enough.
Single Leg Supported Hamstring Curls.
🔹The Valslide Hamstring Curl is one of my favorite exercises for training the hamstring to do its job-eccentric control of knee extension, and hip extension. This is very important when it comes to proper gait and sprinting mechanics-most hamstring injuries occur during the transition from the late swing phase to early Stance as the leg is transitioning from eccentric knee extension to hip extension.
🔹The CFSC progression is:
🔹I love this Progression; however, some people struggle with going straight from 2 legs to 1, and they lose control about halfway through the rep, “my hamstrings feel like they’re going to rip off.” So I’ve started giving people a kickstand option to help them build the strength to transition from 2 legs to 1.
🔹I love the kickstand because it can be progressed from easier to harder by extending the support leg as strength and control improve.
🔹It also gives you a way to progress to some concentric single Leg action without worrying about the hips dropping or rotating, a common compensation due to the anti Rotation demands of single leg supine work.
🔹Try it out and let me know what you think!