Corrective Exercise
Get your Gluteus Medius workin’!
Glute Med exercises- Straight from the researchers at UNC & NASM! Get the Glutes Working! A current research study out of the University of North Carolina found that some of the best gluteus medius exercises can be done from the comfort of home. Researchers tested 12 gluteus medius exercises (side-lying hip abduction, single-leg squat, lateral tube walk, lateral [...]
Read Full Post | Make a Comment ( None so far )Anterior Oblique System & Lateral System!
So, how can you train both the anterior oblique system with the lateral system? Try this circuit: 12-15 each side SLOW tempo 1. Box Step up to Balance w/ Opposite Arm Bicep Curl to Press 2. Transverse plane Single Arm Press w/ Rotation 3. Side (front plane) lunge w. Single Arm Row with rotation
Read Full Post | Make a Comment ( None so far )Deep Longitudinal Sub-System
Major Contributors: erector spinae, thoracolumbar fascia, sacrotuberous ligament, and biceps femoris Function: Provides a reciprocal force transmission longitudinally from the trunk to the ground. The long head of the biceps femori attaches to the sacrotuberous ligament at the ischium which in turn attaches to the sacrum which attach from the sacrum & ilium up to [...]
Read Full Post | Make a Comment ( None so far )The Posterior Chain-Posterior Oblique System
Personal Trainers…make sure you are training the Posterior Oblique Sub-System correctly! What muscles make up this system? 1. Gluteus Maximus 2. Latissimus Dorsi 3. Thoracolumbar Fascia This system works synergistically with the deep longitudinal sub-system (stay tuned for more on that one). The glute max and the lats both attach to the thoracolumbar fascia, which [...]
Read Full Post | Make a Comment ( 2 so far )Foam Rolling, Fascial Release…Rolfing?
What are all those sore spots that I feel when I foam roll? Why does foam rolling hurt sometimes? And why do I have to do it!? A knot (or trigger point) is basically a fiber contracture that won’t release, and because it can’t supply the oxygen or energy to keep this contraction, the pain [...]
Read Full Post | Make a Comment ( 1 so far )What the heck causes shin splints?
So one of my students asked me about shin splints…what causes that soreness in the front part of the lower leg? What causes shin splints? First let’s explore some of the muscle of the lower leg and hip that help control the arch of the foot, ankle, and knee position. The Anterior Tibialis originates from [...]
Read Full Post | Make a Comment ( 2 so far )Shoulder Mechanics
Personal Trainers should become familiar with the shoulder girdle and it’s complexities to be able to take clients thru safe and effective workouts. Let’s first review the mechanics of the scapulae in relationship to the humerus (upper arm bone) The scapulo-humeral rhythm allows the shoulder to move through its full range of movement and [...]
Read Full Post | Make a Comment ( 1 so far )Correction Strategies for the Forward Head Posture & Protracted Shoulders
Most clients are struck in the seated posture all day like me in this picture! Gheessh that looks terrible! So what happens to the body? Well your brain works in coordination with your muscular system and it tries to make this posture more efficient so it lays down adhesions and knots in the fascial system [...]
Read Full Post | Make a Comment ( None so far )Take Your Core to the Premier Level
Core Power! The top level of core… After you have built your stable base with core stability and progressed to core strength, now your body is ready for core POWER! What is core power? Power is defined by how much force you can generate and how quickly can you move that force. Diagonal Core Power [...]
Read Full Post | Make a Comment ( None so far )Core….Moving on up to CORE STRENGTH
The second movement system of the core is the MOVEMENT SYSTEM! The movement system moves the spine: these are the muscles you see when all that fat is gone! •Rectus Abdominis •External Oblique, Erector Spinae Program Design: spend 3-4 weeks incorporating these exercise into your program 3 days a week and continue to do those [...]
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