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#controlyourself

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Seated straddle good mornings. I never tried a variation like this with my butt elevated on a seat until @yuenjon put them in my program.

I like them a lot and they've definitely been a lovely addition to my pancake arsenal. The angle change makes a big difference.

The pause at the bottom is for one to two good breaths to get comfortable in that stretched position. ⠀
#HunterFitness #cakecakecake

3 Awesome Drills to Mobilize Your Hips and Promote Longevity:
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1️⃣Get Ups- 5 reps per side.
2️⃣CARS (controlled articular rotations)- 5 reps per side; forward and back step counts as one rep.
3️⃣Wide Kicks- 10 reps per side.
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Perform 3 sets ✅
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#hipsdontlie #hips #hiphealth #hipmobility #mobility

Here's a simple to do exercise that can drastically help unlock your shoulders. Start with holding a thin loop band behind the back. The bottom arm is already internally rotated so simply extend the upper arm until you create a moderate tension in the bottom arm. Once there protract and retract the scapula (bottom arm) for about 6-8 repetitions using a controlled tempo then repeat sides *up to 3 times per arm. #shouldermobility
The end result may enhance overall shoulder mobility that can translate into better arm balances, overhead press, bench press, gymnastic ring training just to name a few. • 🔴DISCLAIMER🔴- avoid these exercises if you are currently dealing with a specific injury such as a labral tear, rotator cuff tear or bursitis for example. This is intended to help people with general stiffness... NOT injuries.

#Repost FRC & Kinstretch instructor @hunterfitness
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Ankle rehab: day 35.

We're 5 weeks in now and this might be my last update. I have almost no limitations left and the only word I can use is miraculous.

Remember- this is MY rehab. And my account for what is happening. I'm not claiming I can rehab other people in the same manner. But I do want to review a few things here.

I'm still doing everything daily that is in the previous posts. I'm doing ankle, knee, and hip CAR's all day long. I've probably done more CAR's in the last 4 weeks than I have in the last 4 years combined. Not even kidding.

I've been doing isometrics. In every position. At every angle. It took the first 3 weeks to clear the whole ankle isometrically. And then I started to add in some concentric training.

Today- as seen in video- I'm starting to Load the ankle with my whole bodyweight, walk on it in that position, and even eccentrically Load the different sides of my lower leg (seen in video- posterior and lateral).

Now here's the part I'm stoked about but also kind of angry about. I've had this injury before (over a dozen times. My ankles are a mess). But the last time was pre-FRC.

That means that I stayed in a boot and completely immobilized it for 6 weeks BEFORE even starting therapy. Sometimes no therapy at all. Since it felt "better" after immobilizing it for so long, I would often just shrug and assume I'm good to go. I left my tissues with no chance of minimizing chance of re-injuring. This time will be different.

The name of the game is progressive overload now. I shall make this tissue stronger. I will make it more resilient. Does that mean I'll prevent it from happening again? Probably not. Both ankles have been messes for years. But I will NOT sit by and "hope for the best" as scar tissue forms. I will guide the direction of it healing with force and I will make my ankle resilient as it can be. Thanks for following along and for all the encouraging messages.

Just crazy to think that 3.5 weeks ago I couldn't walk without crutches and today I am back to no limitations.
#HunterFitness #controlyourself #FunctionalRangeConditioning #Rehab #rehabilitation

First movements in some time. Taking it slowly, slowly, slowly. Cautiously feeling better. 🤞
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If you can't take it easy, take it as easy as you can.
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Hip CARs with Hinges. DB Goblet Squats and DB Goblet Cossacks.
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#moveandthewaywillopen #controlyourself

Here is a small clip from this weeks @parfourperformance virtual @kinstretch class.
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⛑In this video I am working hovers for hip flexion in the figure four base position.
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🕶The goal of Kinstretch is to try and strengthen and improve your active range of motion, thus giving you access to more useable motion.
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🌪Give this drill a try and let me know your thoughts. If you enjoyed it, like, comment and share this video ‼️
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@fhacupuncture #kinstretch #doanything #controlyourself #functionalrangeconditioning #movement #mobility #bettereveryday #physicaltherapy #physiotherapy #physicaltherapist #perfectstridept #physicaltherapystudent #DPTstudent #clinicalathlete @clinicalathlete #fitness #fitnessjourney #fitnessaddict #fitnessgoals #fitnesslife #nycfit #nycfitness #astoriafitness #astoria #queens #nyc #healthandwellness

Handstands are now mostly a focus challenge for me. Having these type of mental challenges in your training practice are very important.
#premierfitnesssystems #movementismedicine #movewithpurpose #movementculture #frc #controlyourself #gymnastics #bodyweighttraining #handstands #handstand #handbalance #strength #strengthandconditioning #mentalhealth #backhealth

Here's a snippet from my morning movement. After a day of travel yesterday this morning had to start with some spinal mobility work. A 5-10 min flow is the perfect way to start the day. It definitely helps that it's 28 degrees! #movemore #bemorehuman #mobility

@bethlewisfit ・・・
@kinstretch class this week!

@sohostrengthlab 👉 Wednesday at 230p
@willybcrossfit 👉 Saturday at 945a
@cityrow 👉 cancelled this week due to the holiday

Hope to see you soon!

#kinstretch #controlyourself #doANYTHING #sohostrengthlab #findyourstrength #willybcrossfit #cityrow

MOST RECENT

💥Do more Eccentrics
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What's more fun than Eccentric Neural Grooving (ENG)? ☑️ great for motor learning.
☑️ great for hypertrophy.
☑️ great for building tendon strength.
🗝ALWAYS keep the ROM pain-free ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Shown are two of the eccentrics I'm working in pursuit of a full sissy-squat, bulletproof knees I'm coming for ya!
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Do YOU own the prerequisites for the movement? Ask yourself before you try these.
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S H O U L D E R Series || Scapula CARs (Controlled Articulated Rotations). The 🛡Scapula (shoulder blade) is a vital piece for shoulder function due to it's relationship with the shoulder joint. Performing this drill in an isolated, controlled and purposeful manner will definitely do wonders for your shoulder health concerns from ones posture 🕴🏻to elite performance 🤾🏻‍♂️🏋🏻. =======================================
📕the fundamental movements of the shoulder blade are: ⬆️🛡Elevation 🤷🏻‍♂️
⬇️🛡Depression 💁🏻‍♂️
➡️🛡Retraction (scap towards spine) 🤽🏼‍♂️
⬅️🛡Protraction (scap away from spine) 🥊
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Use this drill as an assessment tool and improve your own scap control. Do you lack depression? Retraction? Spend more time in teaching yourself these movements if so.
Train intelligently by being:
🤹🏻‍♂️CREATIVE
🔬SPECIFIC
to your sport or activity. (eg. with your arm overhead 🙋🏻‍♂️ or to the side 🤜🏼) 📲Shoot me a message if you want more variations or examples.
#ControlYourself #FutureProofYourself #IntelligentMovement #JointDynamicsHK #MiyagiShoulderSeries #EverydayAthlete #Mobility
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#hongkong #movement #crossfit #fitness #prehab #rehab #exercise #training #personaltrainer #mobilitymondays #shouldermobility #scapula #flexibility #yoga #gymnastics #hkiger #makati #gym #physiotherapy #physicaltherapy #yogi #chiropractor #purposeful

"Force is the language of cells, and movement is what we say..." - @drandreospina
Here's a little highlight of an hour session... Notice the zen-like pose while accepting what a little weight at the right point can do. 😉✌🏾#crossfitaphesis #controlyourself #frc

Eccentric Hamstring work. Obviously, my cat isn't impressed😼.
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#FunctionalRangeConditioning #controlyourself #eccentricneuralgrooving

Yogis are so focused on improving hip external rotation that they neglect internal rotation (swipe to see hers). #yoga #yogatherapy #yoganeuromechanics #yogateacher #jointsmatter #controlyourself

[[ MOVEMENT IMPROVEMENT ]] Progress requires commitment
Progress takes time
Progress is Success
Tim making progress with his shoulder health 😍 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Expand your perception towards strength, performance, mobility and movement.
AIM method builds bodies and minds to understand there is more to training - exercise is optional but movement is essential!! Learn Play Grow
#aimtribe

Variation ist ein Schlüssel zum Erfolg.🔑💪
#mittagspause

Nach dem letzten #PersonalTraining am Vormittag war ich selbst dran. #schweinehundbezwinger 😤

Unter anderem im #Bewegungsmuster des Ruderns. 🚣
Ich liebe die #Abwechslung und vermeide Monotonie, wo ich kann. Als Jäger und Sammler von #Bewegungserfahrungen versteht sich das von selbst.
Tolle Variante... die Seasaw #Row 👉Voraussetzung ist ein #Schlingentrainer mit Umlenkrolle oder zwei #Kettlebells oder #kurzhanteln ‼️ Mit #Gewichten funktioniert die Übungen auch sehr gut. Allerdings in der vorgebeugten Haltung. #ausprobieren
3 #Sätze mit jeweils 8-12 #wdh reichen schon aus. #stärkermitjedemwiderstand #dranbleiben #controlyourself #conqueryourself #move #train #goals #gainz

I Never Pass Up An Opportunity To Get Some Core Gainz! 💪 This Morning's Movement Was These Advanced Windshield Wipers, Hard AF! 😣😣😣 But It's Over Now And I Managed To Get Just A Little Stronger This Morning Because I Pushed Myself Out My Comfort Zone ! 😎➡
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#windshieldwipers #Bowiestate #homefitness #athomeworkout #toestobar #strengthtraining #dedication #strength #training #fitnessaddict #fitness #streetworkout #dmv #crossfit #controlyourself #gratitude #mindfulness #namaste #mobility #movementculture #movement #progressive_calisthenics #calisthenicsmovement #motivation #gymnasticbodies #gymnastics #barstarzz #calisthenics #improvement #hardwork

🦂 Reach @animalflowofficial
... 📷: @_canasi_

Suppression and distortion of esoteric knowledge is one of the means for control of the masses here on planet earth. This has been going on for thousands of years. Even the material presented in “Gnosis” is covered around a biblical gloss that one needs to weed through. As we enter the time of transition, deeper knowledge about our reality and world is coming to the surface again, but only the ones able to SEE will truly recognize it. Truth vibrates on a certain frequency and it requires a certain state of “Being” to see, understand, and most importantly apply it .
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#areyouawake #canyousee #esoteric #knowledge #wisdom #thirdeye #pinealgland #controlyourself

Here's a snippet from my morning movement. After a day of travel yesterday this morning had to start with some spinal mobility work. A 5-10 min flow is the perfect way to start the day. It definitely helps that it's 28 degrees! #movemore #bemorehuman #mobility

I thought I knew him better than anyone after 7 years of friendship...then we moved in together and it turns out he changes the channel during commercials and DOESN'T ever go back to the original program. Wtf am I supposed to do now?! #remotecontrol #givemethat #controlyourself #worstthingever #men #Iamneverhavingaboyfriend #heprobablywantstomarryme #Iamfantasticallthetime

Handstands are now mostly a focus challenge for me. Having these type of mental challenges in your training practice are very important.
#premierfitnesssystems #movementismedicine #movewithpurpose #movementculture #frc #controlyourself #gymnastics #bodyweighttraining #handstands #handstand #handbalance #strength #strengthandconditioning #mentalhealth #backhealth

@bethlewisfit ・・・
@kinstretch class this week!

@sohostrengthlab 👉 Wednesday at 230p
@willybcrossfit 👉 Saturday at 945a
@cityrow 👉 cancelled this week due to the holiday

Hope to see you soon!

#kinstretch #controlyourself #doANYTHING #sohostrengthlab #findyourstrength #willybcrossfit #cityrow

@kinstretch class this week!

@sohostrengthlab 👉 Wednesday at 230p
@willybcrossfit 👉 Saturday at 945a
@cityrow 👉 cancelled this week due to the holiday

Hope to see you soon!

#kinstretch #controlyourself #doANYTHING #sohostrengthlab #findyourstrength #willybcrossfit #cityrow

Here is a ridiculously effective 4 minute (sped up 5x) neck release protocol that I used today to help release some impingement- targeting: suboccipitals, upper traps and scalenes. I recently started incorporating overhead presses into my workouts and since the movement was new to me, I felt some stiffness in my neck that didn't subside after 2 days. Nothing traumatic, just general stiffness. With that said I wanted to record what a typical Self Release Protocol is for me so here it is. The end result of this 4 minute protocol was a significant decrease in neck stiffness and, increased ROM and drastically minimized the dull ache - in literally 4 minutes. This is one of the 20+ Active Release Techniques that I will be facilitating in upcoming workshops. This is one of the most effective methods of releasing soft tissue. From my experience significantly better than any FRC protocol, passive or active stretching or even traditional foam rolling. What we are doing here is releasing nerve impingement and resetting the proprioception of the muscle using specific movements, pressure and breathing patterns. I will continue to post more videos, but for more information about this workshop please go to https://www.willmcs.com/workshop-1 so you can understand this a bit more. Also if you are interested in having me facilitate a workshop in your area please contact me for additional details.

#smr #massage #massagetherapy #prehab #rehab #shouldermobility #triggerpoint #selfmyofascialrelease #healyourself #foamroller #foamroll #headaches #neckpain

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