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#squatwarmup

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Half-Kneeling Loaded Lift-Offs: Restriction creates freedom. Trying to expand my human with positions and intentions. #PhysicalAlchemy #FRC #controlyourself

There is no force without #flexibility. πŸ‹πŸ»β€β™€οΈ#weightliftingfairy #squatwarmup #lifterplus

3 More Exercises to Help Fix Your Hips Shifting in the Bottom of Your Squat...
--- πŸ“’ If you have noticed your hips shifting more to one side in your squat... here are a few more targeted drills I recommend.
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πŸ‘πŸΌThese three work great as a reinforcement to the neuro-retraining technique in the last post!
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1️⃣The first is a fantastic way to "prime the glutes". It can be helpful to feel a really targeted activation at the glutes in a sidelying position, without having the full demand of a squat.
πŸ’ŽTips: keep your hips up so both glutes are working. Keep the feet flat on the wall, to keep the drill more focused.
2️⃣The second exercise is great for people who are lacking some motor control and stability... contributing to their shift. Doing this one on the side you shift away from will be challenging but super helpful.
3️⃣The last exercise uses the band to sort of trick your brain into not shifting.
πŸ”‘With the band or cable pulling you into your typical shift, you will shift to the other side as natural response to offset the pull.
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πŸ™ŒπŸ½Give these a try and let me know what you think!
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Have questions? Feel free to ask in the comments!
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Double Tap and TAG a friend who needs to try these exercises!
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#personaltraining #fitpro #acsm #nasm #functionaltraining #functionalfitness #coreworkouts #squatwarmup #coretraining #pt #physicaltherapy #rehab #prehab #yogafit #squatform #fitnesspro #mobility #stability #hipstability #singlelegsquat #singleleg #glutesworkout #correctiveexercise

πŸ¦πŸ–€β€ #SquatWarmUp #squat #powerlifting

Putting the stuff I learned yesterday at the @_alexnino_ workshop into practise today, working on my tight hip flexors and adductors with the #cossacksquat . Try 2-3 sets of 10 reps of these. If they don’t feel challenging enough then add a kettlebell, but to be honest these should feel pretty tough if you’re doing them slowly and with control πŸ˜‰. πŸ‘πŸΌπŸ’ͺ🏼

Why not warm up with some overhead carries and single arm thrusters. @activeliferx @tacomastrength #tacomastrength #crossfit #performancecare #squatwarmup

MOST RECENT

Putting the stuff I learned yesterday at the @_alexnino_ workshop into practise today, working on my tight hip flexors and adductors with the #cossacksquat . Try 2-3 sets of 10 reps of these. If they don’t feel challenging enough then add a kettlebell, but to be honest these should feel pretty tough if you’re doing them slowly and with control πŸ˜‰. πŸ‘πŸΌπŸ’ͺ🏼

Half-Kneeling Loaded Lift-Offs: Restriction creates freedom. Trying to expand my human with positions and intentions. #PhysicalAlchemy #FRC #controlyourself

Beating Low Back Pain part ✌🏻 πŸ‘‰πŸΌ Your on your way! You started your Prone Press Ups and your back pain is starting to diminish πŸ˜ƒ

Now, You need to stabilize the area with... DEAD πŸ’€ BUGS πŸ›
As in prior videos, I have explained that the activation ⚑️ of the deep abdominal and vertebral muscles from dead bugs help support the back πŸ‘ŠπŸ» On top of performig dead bugs start up with supine bridges, planks, side planks, and postural strengthening exercises to stabilize your body and get yourself back to your favorite activities β›ΉοΈπŸŒπŸΌπŸ„πŸ»πŸš΄πŸΌ πŸ“Only complete these exercises if your able to keep your back totally stable and pain freeπŸ€ΈπŸ»β€β™‚οΈ Quick Tip: πŸ“Œstart doing standing back extensions as long as Prone Press Ups are pain free now πŸ‘πŸΌ you can do these throughout the day as often as you would like! ⚠️Important⚠️ ***IF YOUR PAIN IS GETTING WORSE, OR TRAVELS FURTHER DOWN YOUR LEG WHILE COMPLETING THE EXERCISE, STOP πŸ›‘ and GO SEE YOUR DOCTOR***

In a rush? Try this hip activation. Quarter turns 2 x 20 yards. βœ…Stay Tall throughout and keep your feet pointed forward. Your glutes should be on fire. πŸ’‘Beginner = band at knees. Intermediate = band at ankles. Advanced = band around your feet. #realworldstrengthsystems #realworldstrength #muscleactivation #neuromusculartherapist #quaterturns #effeciency #hipwarmup #squatwarmup

How I Beat Low Back Pain 😁

And How You Can Too πŸ‘πŸ» Step 1: Prone Press UP's πŸ‘†πŸ» πŸ“If you pain is serious and just lying on your elbows is a challenge then prop up to your elbows for 30 seconds then relax. πŸ“If you can get into a full press up excellent! Relax the rest of your body and keep your hips on the floor πŸ‘ŠπŸ» Step 2: Repeat 10 Times πŸ“Complete your press up 5 times and rest back down onto your elbows and relax for 30 seconds πŸ‘πŸΌ πŸ‘‰πŸΌNow there is a few keys πŸ”‘ you have to know in order to make this treatment successful
1️⃣ Your pain may get worse at first and that's ok πŸ‘ŒπŸ» after a few sets the pain should subside slightly
2️⃣ Keeping good posture during the day and maintaining the lordosis (natural curve) of your low back is CRUCIAL!!!! Put a rolled up towel or pillow under your low back while driving, sitting at work, and sleeping πŸ’€
3️⃣ stay active but don't push it, walking and going about your day as normal is important but don't do any lifting over 30 pounds, twisting, and fast movement πŸ’¨ ⚠️Important⚠️ ***IF YOUR PAIN IS GETTING WORSE, OR TRAVELS FURTHER DOWN YOUR LEG WHILE COMPLETING THE EXERCISE, STOP πŸ›‘ and GO SEE YOUR DOCTOR***

Quarter Pickup: Inspired by laundry day events. There are opportunities for movement everywhere. Next time something inconvenient occurs- your dishwasher breaks, your neighbor's tree sheds leaves in your pool, you drop your change on the floor- embrace it. Let's stop focusing on training only as a Hunter and enjoy some gathering. @bigmatt.repstrainingfacility

Using Breathing, Adductor Activation, and Pelvic Rotations to Fix Your Hip Shift
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πŸ”ΉThis exercise is pretty non-traditional, but it focuses on some key components on building good motor control in your squat.
πŸ”‘Breathing and targeted activation are the main elements at work here.
πŸ•The band pull over helps you with core bracing, and keeping ribs from flaring.
πŸ”The posterior pelvic tilts reinforces that
🍎Lifting the hips and driving the heel "down and into" the wall are for hamstring activation
🍍And lastly the foam roller is for adductor activation, as well as to visualize the hip moving in step 2.
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😎The idea of pulling one hip down towards the ground is to counteract the hip always shifting the other way in the squat.
πŸ’ŽIf you tend to shift to the LEFT in your squat, you will pull the RIGHT hip down to the ground.
βœ…This is most effective when paired with all of the breathing, bracing, and activating listed above.
πŸ”‘Basically we are trying to groove a new pattern than the one your nervous system has become used to.
πŸ‘ŒπŸ½Then we continue to reinforce that with loaded exercises (those are coming later I promise!)
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πŸ‘‰πŸ½Slow and controlled is the goal here... really learn to control it.
Swipe left to see a video!
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Have questions? Feel free to ask in the comments!
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Double Tap and TAG a friend who needs to fix their hip shift!
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#prehab #rehab #pt #lowbackpain #strengthandconditioning #fitnesstraining #performancecoach #yogafit #proprioception #stability #mobility #myofascialrelease #dynamicwarmup #functionaltraining #functionalfitness #coreworkouts #coretraining #squatwarmup #hipshift #adductors #hipflexors #coreworkouts #breathing

Shoulder sweep πŸ“

Excellent exercise to improve shoulder and spine mobility. This is an exercise that I learned while on my most recent outpatient clinical πŸ€“You will be surprised by how challenging it is to maintain your hand on the surface you are on the entire motion. This will also show you if you have any areas that are tight such as your posterior musculature or your pec muscles. πŸ’ͺ🏻
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If you are tight in your posterior musculature you feel a pull as your arm swings over the front of your body and if your pecs are tight you will be unable to maintain your hand on the ground as you swing over the back of your body πŸ”™ βœ”οΈ
You can use this as an assessment to improve your motion or as a warm-up before you're exercising. Either way it's an excellent mobility warm-up exerciseπŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»

SIMPLE SQUAT DRILL ALERT!
This really is as simple as it looks.
The first thing I do when I screen someone is check their squat.
Sadly, more often than not, it isn't a pretty sight. BUT, this drill here is a brilliant start, OR good drill to use even if you can squat.
The more time spent in a squat, the better, in my opinion.
It's no miracle that most Asian countries have the lowest knee and hip replacement surgeries.
Squats for breakfast, lunch & dinner! πŸ‘‰πŸΌFocus on depth. πŸ‘‰πŸΌFocus on weight through the centre of the foot. πŸ‘‰πŸΌFocus on really Pulling the chest up and through-feeling some pressure through the mid back is normal. πŸ‘‰πŸΌFocus on knees out and tracking over first or second toe.
Most importantly, just get into a squat and practice.
Simple. Effective and it really WORKS.
I have used this drill on dozens and dozens of members @crossfitwatford as well as on private clients and even myself.
#squat #move #mobility #squatwarmup #movewell #loveyourjoints #glc2000uk #crossfituk #cfmobility #movement #movementculture

Who do you surround yourself with? βœ”οΈ
Being aware of your environment and surrounding yourself with positivity is one of the most important things you could possibly do. Napoleon Hill calls it the mastermind group. You need a group of several people that are highly specialized and skilled to enhance your capabilities and maximize your potential. This weekend several of us did an Instagram live and each person brought so much value and individuality. The vibes were amazing. Get yourself around like minded individuals that push you and better you AS MUCH AS YOU CAN. I love you all, thank you to every friend that guides me and pushes me. You are all appreciated πŸ‘ŒπŸ»πŸ‘ŠπŸ»πŸ‘πŸ»πŸ™ŒπŸ»

Captain Morgans: @gmoneykulj performing positional isometrics against the sticks at the 'sticky' points of his Hip CARs. The aim is to produce enough force to bend the stick πŸ’₯. #movementmadebetter #controlyourself @stickmobility #frc

Posture 101 πŸ€“

A lot of people believe they have tight back muscles like their traps and that they need to stretch but in reality their muscles are often tight because they are on stretch❗️The muscles are weak and elongated from sitting at a desk all day long and losing good posture πŸ‘ŽπŸΌ We need to strengthenπŸ’ͺ🏻 the accessory muscles and postural muscles to stabilize the spine and decrease back pain! 90% of Americans complain of back pain at some time in their life, and so many can be avoided 😬

This exercise focuses on your major musculature like the erector spinea but also hits the accessory muscles like your low trap, multifidus, rhomboids and more πŸ™ŒπŸ» Don't neglect the small things in your workout, take two minutes to do an exercise like this and it will pay off πŸ’° I promise πŸ˜πŸ‘πŸ»πŸ‘πŸΌ

#anklemobility #snatchwarmup #squatwarmup
Mobilizzazione della caviglia fondamentale prima di ogni squat, snatch e clean
Mobilizzare stretching e fissare il nuovo range con esercizi con sovraccarico in eccentrica isometrica

Chain Hip-Abduction Lift-Offs: Accommodating resistance at end range. Effort -> Strength -> Mobility 🐯

I strive to provide the most up to date and effective tips on both building physique and maintaining overall health for long term sustainable fitness. I have learned the way not to do it and am becoming more and more educated on exactly how it should be done. I am here to help you, so reach out, stay connected and let's build some beasts 😁πŸ’ͺ🏻

WATCH TO THE END πŸ˜‚πŸ˜‚πŸ˜‚ If your a traditional weightlifter or endurance athlete you probably haven't tried these! It's a great way to tighten up your core and engage your deep back muscles. This is great if you have back pain or poor posture 🚢🏻 Back instability and disc issues are way to common and can be easily avoided with proper form and preventative care πŸ‘ŠπŸ» So no symptoms doesn't mean you don't have an issues. So stay ahead and try these out ❗️ I made it look easier than it is, this wasn't the first take πŸ˜‚ so don't be discouraged if it challenges you! πŸ“If your someone who has a compromised back in anyway try these exercises laying on your back first please πŸ‘ŒπŸ»

Low Back Pain 😬
This video was requested by a friend but can likely help a huge group of you guys! If your back pain is caused during overhead exercise πŸ‹πŸ»or when your putting weight on your back, it's probably due to instability πŸ„πŸ» Deep inside your back are small muscles πŸ’ͺ🏻 like the spinalis and multifidy that focus on small segments of your spine to stabilize. Bird Dogs 🐢 as seen above, fire these deep musculature and hold the spine tight πŸ‘πŸΌ If your pain is with stiffness, and isn't sharp but rather aching pain throughout the day, stretching is better for you. Try out prayer stretch also called child's pose to open up the low back πŸ™πŸ» πŸ‘πŸ»πŸ˜

Abductor Warm Up πŸ”₯

This can be a warm up or an exercise to help strengthen your ABductors and improve your hip health and squat form πŸ‘πŸΌ If you notice your knees coming together when you squat that's a pretty good sign that you have weak ABductors 😬

ABductors are found in the lateral portion of the glute and are a common weak point on most people! Weakness here can cause SI joint dysfunction, Hip pain, low back pain, runners knee, and much more 😩

To fight this πŸ‘ŠπŸ» you want to do exercises like the one shown above, crab walks πŸ¦€, single leg balance exercises, and/or utilize machines/resistance bands πŸ‘πŸΌ Stay healthy my friends 😁

If you've been to any of our Injury Prevention workshops lately, you'll recognize this warm up. It's our favorite for thoracic and hip mobility combined with low back and shoulder stability. Undue the effects of sitting and warm up for any workout and protect your spine! Here's the progression: -Inch worm walk out -Push-up -Spider-Man lunge with thoracic rotation
-Grock squat -Good morning -Repeat * even better if you get adjusted first! @drkristinanne #injuryprevention #saveyourspine #fitness #thoracicmobility #sittingsolutions #revchiroga

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