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10-20-2009, 08:10 AM
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#1
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Super Moderator
Join Date: Oct 2006
Location: Northern, VA
Posts: 3,487
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Pre-hab, Rehab and warmup Sticky
Derek S. had a good idea of creating one thread where we'll try to store all the suggestions, links...etc
I'll start off:
Dispelling the Glute Myth by Bret Conteras
http://www.tmuscle.com/free_online_a...the_glute_myth
I wanted to throw in a little bit about the article and what I've gotten out of it thus far.
I've gone through phase one and am currently on phase 2, I'll throw in phase 2 on my days that are lower body specific and I'll do phase 1 type stuff 1-2 times during the week as well. I just feel different after adding these exercises in when I run and sprint.
__________________
"The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. "
- Rocky Balboa (2006)
Last edited by Allen Yeh : 10-20-2009 at 11:11 AM.
Reason: added reasons for adding this into routine
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10-20-2009, 11:32 AM
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#3
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Super Moderator
Join Date: Oct 2006
Location: Northern, VA
Posts: 3,487
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I've never done the agile 8 or 6 in that order so I'll give them a try tomorrow. For those like me that wanted a little paper to take with them I tried to upload the little file I made but the forum software was being difficult, so here is what I just cut and pasted and wrote up: Definitely watch the videos though so you know what they are talking about. Here's hope I don't forget what they are!
Agile 8 - Lower body
#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.
#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.
#3 – Glute/Piriformis Myofacial release w/ static stretch - 1 - 2 minutes w/ ball leg bent and straight, then 0:30 - 1 minute stretch
#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.
*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!
#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.
Agile 6 - Upper Body
#1 - Thoracic foam rolling - 10 times straight, 10 times left, 10 times right
#2 - foam roller in armpit - rotate body back - back and forth - lats tie in very tender spot 10-15 rolls
#3 - Shoulder capsule stretch sleeper stretch - lay on side -angle upper arm 45 degrees to body - gently push down - relax breath normally 30-45 seconds every few seconds push down more
#4 - Band pec stretch - hang band and stretch chest at 45 degree angle - 30-45 seconds
#5 - static lat stretch - lean back rotate side to side - 30-45 seconds
#6 - band dislocates - start wide and work it in 8 - 10 reps of 2 sets
__________________
"The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. "
- Rocky Balboa (2006)
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10-20-2009, 06:30 PM
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#6
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Super Moderator
Join Date: Mar 2007
Posts: 2,306
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__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site, Log, YouTube
Last edited by Steven Low : 01-19-2010 at 11:14 AM.
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10-20-2009, 08:22 PM
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#7
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Senior Member
Join Date: Nov 2007
Posts: 1,116
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__________________
Never tell people how to do things.
Tell them what to do and they will surprise you with their ingenuity.
- General George Patton Jr
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10-20-2009, 08:37 PM
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#8
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Senior Member
Join Date: Jul 2007
Location: Greenville, SC
Posts: 1,109
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10-29-2009, 09:29 PM
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#9
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Senior Member
Join Date: Nov 2007
Posts: 1,116
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Quote:
Originally Posted by Garrett Smith
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What exactly makes that better than foam rolling? Is the ball firm?
__________________
Never tell people how to do things.
Tell them what to do and they will surprise you with their ingenuity.
- General George Patton Jr
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10-30-2009, 04:31 AM
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#10
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Super Moderator
Join Date: Oct 2006
Location: Northern, VA
Posts: 3,487
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Catalyst Athletics Standard warmup:
http://www.youtube.com/watch?v=XhHc7FbSUiY
I like this one as something to do before I have an Oly session it's a combination of joint mobility and dynamic flexibility stuff.
__________________
"The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. "
- Rocky Balboa (2006)
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