turkish get up components

part 14

the turkish get up components

An incredible movement which encompasses shoulder stability, thoracic mobility and hip extension.
This may even be the oldest formal exercise that ever existed! Let’s take it back to the Spartan warrior days, where someone has fallen on to the ground.

The idea here is the upper hand in which Julie is holding the kettlebell is like having a shield. The warrior had get up off the ground without exposing themselves from under the shield.

From a rehab perspective, we break the Get Up into movement patterns. 

1. First, we work the abdominal component in isolation.
🔺 Start lying on your back with your right knee bent and your right arm extended in the air (hold a weight for a progression).
🔺 Your left leg is straight and your left arm our horizontally.
🔺 Keeping your arm in the air, get up on to your left elbow and then onto your hand.
🔺 Your left heel must stay on the ground.
🔺 The eyes are kept on the hand that is in the air.
🔺 Great oblique work here.

2. Bringing in hip extension.
Following on from the above steps.
🔺 Drive the hips up toward the ceiling.

HIP HINGE

PART 13

Hip Hinge

An important component of lower back rehabilitation and injury prevention is the correction of daily movement patterns. 
We hinge every day when picking things up and bending over. It’s important to use the right movement patterns and muscles to avoid injury.

This video demonstrates how to perfect your hip hinge and add progressions.

Kneeling ➡️ Standing ➡️ Weighted ➡️ Dynamic.
Perfect practice makes perfect 👌  

Face The Wall Squat

part 12

Face The Wall Squat

A brilliant tool to teach the hip hinge in a squat.
You can’t negotiate with the wall 😂

Before completing this movement, make sure you’ve done your front plank, side planks and clams, to ensure you are activated, tight and ready to go 💪🏽

50 to 100 reps of this daily will do the trick. Remember, to learn and master a movement pattern you have to do it frequently, not just all at once 🔑 

Squat Positioning Hack

part 11

squat positioning hack

Every body is a bit different. We have different leg lengths, torso lengths and hip socket depths 🧍🏼‍♂️🧍🏽‍♀️🧍🏾🧍🏻‍♀️

Here we demonstrate how three people have three different squat positions.

To find your best squat position, start with your feet close. If you have to lean forward and it’s tough for you, you can bring your feet a bit wider.

Let the feet follow the line of the thigh. Your toes don’t have to point forward unless that’s where they fall.

🔺We mustn’t force anything 🔺

Keep your head forward, shoulder blades down, drive the hips back, push your knees back.

Find the position that feels most comfortable for you 👌🏽

The Lock 5 - Ultimate Basic Stability

PART 10

The Lock 5 - Ultimate Basic Stability

This 5 exercise program is Andrew’s “BASE”, to spinal rehab.

He’s clinically noted that Glutes and Abs are weak in most low back pain problems.

He created this series, IN THIS EXACT ORDER, to be the effective rehab start for MOST people.

To be done Twice per day for the rest of your life.

The aim is to improve hip extension while maintaining a strong spine position, teach the abs to brace, combine abs to Glutes and finally extend the hip without lumbar compensation.

1. Lock Clams 25 reps 2 sets each side

2. Front Plank 30 seconds 2 sets

3. Side Plank 15 seconds each side 2 sets

4. Shoulder Touch 10x each side

5. Prone Hip Extension 10x 3 sets each

This protocol would never have been developed without the genius of @backfitpro who introduced the world to the McGill Big 3. We are all in his debt.

Andrew tends to see an athletic gym based clientele and this 5 exercise protocol works from the understanding of McGill’s Big 3 and applying an amplified version to this group.

Three Movements To Restore Spinal Issues

PART 9

Three Movements To Restore Spinal Issues

When it comes to spine and back problems, we must remember the planes that we move in.

Here, Julie is taken though a brace to get everything activated. Then she moves to the frontal and sagittal planes of motion. 

The exercises are as follows.

1. Front plank. 30s.
🔺 Arms at 90 degrees and hands separated.
🔺 Crunch your abdominals (we want a little arch through the back).

2. Side Plank (with abduction as a progression).
🔺 Arm at 90 degrees.
🔺 Keeping the hips high.
🔺 Lift the top leg off

3. Hip Hinge
🔺 Feet and knees slightly turned out.
🔺 Hands at the pelvis.
🔺 Drive the hips back.
🔺 Keep the eyes forward.
🔺 Push the hips forward in order to stand.

4. Standing Windmill
🔺 Point one foot out to the side.
🔺 Put your opposite arm in the air.
🔺 Slide your hand down the inside of the turned out leg.🔺 Keep your hips open and facing the front.🔺 Use your hips to hinge and drive you back upright.
🔺 Add a weight in either hand for a progression.

We are making our muscles strong and training movement patterns. The ultimate combination 💪 

The Hip Big Three

part 8

The Hip Big Three

This is important to complete before training and running. It is also great rehabilitation for those with a hip impingement or hip pain when squatting.

1. Supine Clams banded with knee bent 90 degrees. 25 reps.
🔺 Biomechanically the most effective Glute max contraction is zero degrees at hip and 90 degrees at knee to take out hamstring.

2. Banded Hip Thrust. 25 reps.
🔺 Dynamic hip extension with abduction and external rotation to maximise Glute activation.

3. Banded touch and go Squat. 
🔺Activation has set up Glutes to maximise in position where hamstrings and adductors are more efficient hip extensors.
🔺 Adding a counterbalance here (holding a weight out in front) increases core activation.

This is the Hip Big 3 for Squatting.

The Hip Big 3 for Deadlift you reverse the order of Hip Thrust and Squat.

Three Part Glute Series

PART 7

Three Part Glute Series

A simple series that has not only been a big part of my WBFF preparation, but it is also crucial in lower back, hip and knee pain prevention and rehabilitation.

1. Lock Clams: 25 reps, 2 sets each side.
🔺Lie with your bottom leg straight.
🔺Hook your top foot behind your calf.
🔺Lean your top hip forward with top arm in front for balance.
🔺Small movement of knee towards the ceiling.

2. Prone Hip Extension: 15 reps, 2 sets each side.
🔺Lie face down with your hands under your pelvis.
🔺Bent one knee to 90 degrees.
🔺Press your pelvis into your hand.
🔺Small movement of your foot towards the ceiling.

3. Glute Bridge: 15 - 20 reps, 2 sets.
🔺Lying down on your back.
🔺 Keep your ribs down and core nice and tight.
🔺Place your feet under your knees (too far forward = hamstrings, too far back = quads).
🔺 Drive your knees out and drive through your heels as you push your hips towards the ceiling.
🔺 Fully lock out your hips and squeeze your glutes.
🔺 Keep your ribs down and tight as you lower your body (hinging from the hips).
🔺 You can add a band here too for more resistance.

Long Term Posture

part 6

long term posture

Here we discuss balances and imbalances that occur from long term posture and how we can work to make them better.

The natural most relaxed position, hunching forward, with a posterior pelvic tilt, turns off a lot of our muscles and leaves us to be hanging off our ligaments.

 This can lead to tight and shortened hip flexors, because it’s a muscle that still gets used in this position, when stabilising the pelvis.

In the spine it can predispose us to disc bludges. 

It’s important to strengthen the muscles that aren’t playing their part.

We test Tilley’s hip flexion range and lumbar extension range after sitting down.

We then take Tilley through:
1. The Lock Clam
🔺Lie with your bottom leg straight.
🔺Hook your top foot behind your calf.
🔺Lean your top hip forward with top arm in front for balance.
🔺Small movement of knee towards the ceiling.

After retesting, her hip flexion  range has improved.By becoming more stable in the pelvis, the body is more happy to move.

Next is,
2. Back (Lumbar Extensions) Extensions x 10
🔺 This is a nice movement to help the disc fluid move forward with an even distribution between the vertebrae.

If we spend a lot of time in one position we must balance that out and move/ strengthen the opposite position.

To be completed 2-3 times a day if sitting for prolonged periods.

IMPROVING SEATED POSTURE

PART 5

IMPROVING SEATED POSTURE

Two easy cues to apply when improving your seated posture, without the often used cue “shoulders down and back.”

1. Bring your pelvis forward.
🔺 This makes it virtually impossible to hunch your shoulders

2. Lengthen your spine.
🔺 Imagine a string is pulling from the top of your head.

Evolution has lead to us slouching in an energy conserving posture.
In this position, muscles are relaxed.
We are not made to be in this position.
It is normal for this to feel uncomfortable at first, but that’s the idea.
We WANT to be using muscles while sitting 👌🏽

RETURNING TO THE BENCH

PART 4

RETURNING TO THE BENCH

We are letting the secrets out today to go from shoulder pain, to back under the bar! 💪🏽 
Remember, Mobility and Stability before ability.

1. Start with the Shoulder Big 3 and some Cervical/ Thoracic Extension (see previous videos).

2. Lock Lat Pulls
🔺Depress the shoulder blade, bring the elbow down towards the pelvis and lean to the side.

3. Dumbell External rotation sidelying
🔺Must be done sideyling because we go against gravity and is more specific to lying on the bench.
🔺Pull shoulder blade down into back pocket. 
🔺Externally rotate to horizontal.
🔺The important thing is the set up of the shoulder blade.

💪🏽 Now we integrate it to the bench press.

4. Bench press.
🔺Pull shoulder blades down into back pockets, creating an arch.
🔺Keep everything tight.
🔺Push through the feet as you push up.
🔺Keep your shoulder blades down into your back pockets the whole time (the lats will be working hard here).

THE SHOULDER BIG THREE

PART 3

The Shoulder Big Three

This is shoulder activation.
The purpose is to prepare the shoulder for loading.

Three movements:
1️. Arms by side, palms up. This is shoulder internal rotation (uses rhomboids and trapezius especially for scapula control, lat and subscapularis for internal rotation and shoulder extension)
2️. Palms down. This is External Rotation. (Infraspinatus and teres minor).
3️. Arms out 90 degrees abduction palms down. (External rotation)

Aim for  2 sets of 15-25 reps.

Twice per day in early rehab. 
Always done pre training 💪 

THORACIC MOBILITY

PART 2

THORACIC MOBILITY

As humans, bending backward and rotating are normal movement patterns, so it’s important that we perform them often.

These days, the majority of time is spent sitting and hunched over. We have not evolved for these positions 🪑 No wonder it leads to pain and poor movement patterns.

Even if we are sitting up tall, we are generally holding static positions, so movement is crucial.

Here are two easy, yet effective movements for you to do throughout the day while sitting down or before your training session.

They can be performed on a chair or on the bench press.

1. Back extensions x 10.
2. Rotation x 10.

Neck Mobility

PART 1

Neck Mobility

The use of technology, daily seated postures and stresses have lead to the common presentation of a stiff neck and shoulders.

As hunter gatherers we are made to have a variety of movements in our neck.

When the head is sitting in front of the cervical spine, we must bring the head back into its natural lordosis.

The human head weights approximately 8kg, if it’s sitting forward, it increases that weight!

Here are some great self-mobilising techniques.

1. Look to the ceiling (extend the neck) x 10.  
2. Side bending (Laterally flexing) the neck x 10.
There’s nothing wrong with looking up.  Your spine will not go to a position that it is not naturally able to do.

We should be putting all joints in the human body through their natural ranges of motion every day.

No stretching needed for this one.

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