#performanceenhancement photos & videos

14.9k Posts

Your Hips are part of your Core
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When I think of core, I think of the muscles associated with the Lumbo Pelvic Hip Complex (LPHC). When I program a core stability warm up, I always throw in some hip bridges to be part of that warm up.
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The Glute Bridge is a HIP EXTENSION exercise, not lumbar extension. You will see yoga practitioners perform this movement with a largely arched back. Do not confuse "wheel pose" for a glute bridge.
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If you are performing this exercise and  and feel lower back pain or discomfort, follow the cues in this video (primarily the posterior tuck of the hips which will help you maintain a neutral spine position). .
Perform for 2-3 sets for 30-60 seconds, you can also peform them in controlled repetitions.
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Tag a friend with hip pain, comment if you have any questions, like and save to Rise Beyond Your Limits!
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#RiseBeyondFitness #RiseBeyondYourLimits

Your Hips are part of your Core
.
When I think of core, I think of the muscles associated with the Lumbo Pelvic Hip Complex (LPHC). When I program a core stability warm up, I always throw in some hip bridges to be part of that warm up.
.
The Glute Bridge is a HIP EXTENSION exercise, not lumbar extension. You will see yoga practitioners perform this movement with a largely arched back. Do not confuse "wheel pose" for a glute bridge.
.
If you are performing this exercise and and feel lower back pain or discomfort, follow the cues in this video (primarily the posterior tuck of the hips which will help you maintain a neutral spine position). .
Perform for 2-3 sets for 30-60 seconds, you can also peform them in controlled repetitions.
.
Tag a friend with hip pain, comment if you have any questions, like and save to Rise Beyond Your Limits!
.
#RiseBeyondFitness #RiseBeyondYourLimits

Some unilateral concentric training and rack pulls from yesterday.
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Rack Bulgarian Split Squats with bands. Starting the lift resting from the bottom position removes the counter movement and reversal between eccentric-concentric in order to focus on more rapidly producing concentric force. The bands increase tension through the movement, forcing a stronger contraction at the top. Controlling the weight eccentrically back to the rack each rep.
Performed 5x5 each leg superset with a plyometric. (Triple Broad Jumps).
Got the idea for this from @strong_by_science. Love his page.
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Rack Pulls. You want to strengthen your posterior chain? Develop strength and size in your traps, upper back, and lats? Overload your glutes and get stronger hip extension? Definitely start doing heavy rack pulls.
Haven’t done these in awhile but definitely need to program them more. Awesome lift for developing more pulling and posterior strength. It also helps with glute development since the decreased ROM isolates your glutes and hips. Decreasing the ROM also allows you to overload the movement with supra-maximal loads, increasing your neurological adaptation to heavier loads.
Great movement for gains in muscle size and strength!
I did 4x7-8 reps.
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#strengthcoach #strengthathlete #iam1stphorm #strengthandconditioningcoach #strengthandconditioning #sportsperformancetraining #sportperformancecoach #nasmcertified #performanceenhancement #athletebuilt #overtimeathletes #neversettle #relentless #disciplineequalsfreedom #legday #deadlifts #crunchseminole #crunchtv #1stphormlegionnaire @1stphorm @shieldsofstrength

Some unilateral concentric training and rack pulls from yesterday.
-
Rack Bulgarian Split Squats with bands. Starting the lift resting from the bottom position removes the counter movement and reversal between eccentric-concentric in order to focus on more rapidly producing concentric force. The bands increase tension through the movement, forcing a stronger contraction at the top. Controlling the weight eccentrically back to the rack each rep.
Performed 5x5 each leg superset with a plyometric. (Triple Broad Jumps).
Got the idea for this from @strong_by_science. Love his page.
-
Rack Pulls. You want to strengthen your posterior chain? Develop strength and size in your traps, upper back, and lats? Overload your glutes and get stronger hip extension? Definitely start doing heavy rack pulls.
Haven’t done these in awhile but definitely need to program them more. Awesome lift for developing more pulling and posterior strength. It also helps with glute development since the decreased ROM isolates your glutes and hips. Decreasing the ROM also allows you to overload the movement with supra-maximal loads, increasing your neurological adaptation to heavier loads.
Great movement for gains in muscle size and strength!
I did 4x7-8 reps.
-
-
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#strengthcoach #strengthathlete #iam1stphorm #strengthandconditioningcoach #strengthandconditioning #sportsperformancetraining #sportperformancecoach #nasmcertified #performanceenhancement #athletebuilt #overtimeathletes #neversettle #relentless #disciplineequalsfreedom #legday #deadlifts #crunchseminole #crunchtv #1stphormlegionnaire @1stphorm @shieldsofstrength

Physiotherapy can assess, prevent, and be useful in the rapid recovery of sport-related injuries. 🤕 These are the most common sports injuries that physiotherapy can treat. ✅ Visit us at Physio and stretch by Dr. Huge! Reach us via call/sms 09173124303, 9782127.

Here's a blog to give you more knowledge on how Physiotherapy plays its part when it comes to sports injuries: https://hubs.ly/H0kdq9b0

#spherephl #movefreepainfree #movementdrivenculture #movementspecialist #painmanagement #perphorm #sportsrehabilitation #sportsphysiotherapist #sportsphysicaltherapy #addlifetoyears #performanceenhancement #acuteintervention #injuryprevention #exerciseismedicine #sportsforall #winitwednesday #wednesdayvibes #wednesdaymood

Physiotherapy can assess, prevent, and be useful in the rapid recovery of sport-related injuries. 🤕 These are the most common sports injuries that physiotherapy can treat. ✅ Visit us at Physio and stretch by Dr. Huge! Reach us via call/sms 09173124303, 9782127.

Here's a blog to give you more knowledge on how Physiotherapy plays its part when it comes to sports injuries: https://hubs.ly/H0kdq9b0

#spherephl #movefreepainfree #movementdrivenculture #movementspecialist #painmanagement #perphorm #sportsrehabilitation #sportsphysiotherapist #sportsphysicaltherapy #addlifetoyears #performanceenhancement #acuteintervention #injuryprevention #exerciseismedicine #sportsforall #winitwednesday #wednesdayvibes #wednesdaymood

@bodybuildingindiadwarka • • • • •
You deserve a pre-workout that works as hard as you do. Nitraflex ⚡️ is a clinically tested, high-intensity pre-training formula with potent ingredients that can help magnify energy, alertness, strength, stamina pumps and enhance testosterone during workouts. SAFE for women! #CompeteHarder #GATSport #preworkout #testosterone #performanceenhancement

@bodybuildingindiadwarka • • • • •
You deserve a pre-workout that works as hard as you do. Nitraflex ⚡️ is a clinically tested, high-intensity pre-training formula with potent ingredients that can help magnify energy, alertness, strength, stamina pumps and enhance testosterone during workouts. SAFE for women! #CompeteHarder #GATSport #preworkout #testosterone #performanceenhancement

ASK ME ABOUT MY #SUPERHARDDICK™️! Or as they’d call it in Ancient Rome in the old bathhouses: #PERFECTUSERECTUS! Thanks to #BlueChew, I’m walking around #Dallas with a stiffy so good and hard a cat couldn’t scratch it. #chewworldorder #dallasgay #instagay #instawoof #instabear  #performanceenhancement #whatadick

ASK ME ABOUT MY #SUPERHARDDICK ™️! Or as they’d call it in Ancient Rome in the old bathhouses: #PERFECTUSERECTUS ! Thanks to #BlueChew , I’m walking around #Dallas with a stiffy so good and hard a cat couldn’t scratch it. #chewworldorder #dallasgay #instagay #instawoof #instabear #performanceenhancement #whatadick

Feel Good Lower Back Stretch #2
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Extension based stretches have been heavily used in rehab programs for bulging/herniated discs such as in the McKenzie method to decompress the lower back. I will note that all injuries and pains are individual, and back when I had my herniations my tolerance to extension was fairly low.
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That doesnt mean that the movement should be altogether avoided, it needs to be scaled to your tolerance level. A general rule that I use; is to start on your foreams and then progress to the level that feels comfortable. If a forearm based cobra feels great, scale to your mobility level and progress to the hands. The closer the hands are placed to the hips,  the greater the extension.
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This is a great stretch for those that have desk jobs, or even for laborers that are on their feet all day and need some decompression.
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Tag a friend with lower back pain, comment if you have any questions, like and save to Rise Beyond Your Limits!
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#RiseBeyondFitness #RiseBeyondYourLimits

Feel Good Lower Back Stretch #2
.
Extension based stretches have been heavily used in rehab programs for bulging/herniated discs such as in the McKenzie method to decompress the lower back. I will note that all injuries and pains are individual, and back when I had my herniations my tolerance to extension was fairly low.
.
That doesnt mean that the movement should be altogether avoided, it needs to be scaled to your tolerance level. A general rule that I use; is to start on your foreams and then progress to the level that feels comfortable. If a forearm based cobra feels great, scale to your mobility level and progress to the hands. The closer the hands are placed to the hips, the greater the extension.
.
This is a great stretch for those that have desk jobs, or even for laborers that are on their feet all day and need some decompression.
.
Tag a friend with lower back pain, comment if you have any questions, like and save to Rise Beyond Your Limits!
.
#RiseBeyondFitness #RiseBeyondYourLimits

It’s that time!!! Grab your doTERRA peppermint oil and breathe in some energy! Overcome that afternoon slump! 😫 ➡️ 🤩
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Did you know that doTERRA’s peppermint oil is equal to 28 cups of peppermint tea?!?! That’s how strong it is! So ONE drop is all you need to feel invigorating, to wake you up, help you focus, keep you alert, help your memory, cool your body, ease tension and SO MUCH MORE! 🌿🍃🌱
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Who’s breathing it in? 🙋🏼‍♀️🙋🏼‍♂️
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#livritepeppchallenge #energy #performanceenhancement #focus #memory #oxygenate

It’s that time!!! Grab your doTERRA peppermint oil and breathe in some energy! Overcome that afternoon slump! 😫 ➡️ 🤩
.
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Did you know that doTERRA’s peppermint oil is equal to 28 cups of peppermint tea?!?! That’s how strong it is! So ONE drop is all you need to feel invigorating, to wake you up, help you focus, keep you alert, help your memory, cool your body, ease tension and SO MUCH MORE! 🌿🍃🌱
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Who’s breathing it in? 🙋🏼‍♀️🙋🏼‍♂️
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#livritepeppchallenge #energy #performanceenhancement #focus #memory #oxygenate

This is great advice when you are faced with daily irritations, setbacks, and  disappointments. Keep your face toward the sun. It will invigorate you with hope and ideas. 
#charisma #leadershipdevelopment #managementtraining #emotionalintelligence #DISC #TTI #professionaldevelopment #performanceenhancement

This is great advice when you are faced with daily irritations, setbacks, and disappointments. Keep your face toward the sun. It will invigorate you with hope and ideas.
#charisma #leadershipdevelopment #managementtraining #emotionalintelligence #DISC #TTI #professionaldevelopment #performanceenhancement

A couple days ago I posted about specificity. Here is an example of a tennis specific movement to help someones tennis serve in many ways.

Holding the finish as you absorb the force of the med ball gives this exercise an added balance, stability and impact control component! 💪 You can also slam the ball into the ground. Doing this movement slower with longer holds would be more for balance, stability, body and impact control, while exploding maximally without catching the ball would be more for power and force development. 
Coaching Note: 🤓 Strength, mobility, stability, body and impact control is needed before safely training power development. 
The second video shows my first attempt at this exercise 😎 as well as a reminder that social media posts typically do not show mistakes, flaws, vulnerabilities... Aka, shows only perfection. Be aware what "perceived perfection" is entering your mind 🧠  Strong mind = strong performance.

#mentalstrength #powerdevelopment
#tennisserve #tennisperformance #performanceenhancement #kineticchain #itpatennis #racquetfit #training #balance #stability #singleleg #sportspecific #tennisfitness #mind #positivemind

A couple days ago I posted about specificity. Here is an example of a tennis specific movement to help someones tennis serve in many ways.

Holding the finish as you absorb the force of the med ball gives this exercise an added balance, stability and impact control component! 💪 You can also slam the ball into the ground. Doing this movement slower with longer holds would be more for balance, stability, body and impact control, while exploding maximally without catching the ball would be more for power and force development.
Coaching Note: 🤓 Strength, mobility, stability, body and impact control is needed before safely training power development.
The second video shows my first attempt at this exercise 😎 as well as a reminder that social media posts typically do not show mistakes, flaws, vulnerabilities... Aka, shows only perfection. Be aware what "perceived perfection" is entering your mind 🧠 Strong mind = strong performance.

#mentalstrength #powerdevelopment
#tennisserve #tennisperformance #performanceenhancement #kineticchain #itpatennis #racquetfit #training #balance #stability #singleleg #sportspecific #tennisfitness #mind #positivemind

God first. Coffee second. 🙏🏽☕️🤓 #athletictraining #gradschool #performanceenhancement #welcome #home #yum

God first. Coffee second. 🙏🏽☕️🤓 #athletictraining #gradschool #performanceenhancement #welcome #home #yum

She's so amazing! So amazing! So strong! So intelligent! Her creation I.Q.  is through the roof!!! THIS is what impresses me! She meditates for an HOUR each morning before she even TOUCHES a basketball! THIS is what impresses me! We are studying the amazing next level women who she will meet one day! Jaliyah Manuel Isabella Eascribano! We see you superhuman young women! 😁👀👀👀🙏🏿 And as amazing as these girls are! Working out for 6 hours each day every day! This for SURE is more than Ella is doing without a doubt and it is SO IMPRESSIVE! And as good as they are! As hard as they are working! Ella has so many things and a life that is UNIQUE to her! She has a dad who teaches YOGA and MEDITATION! This is the ace up her sleeve! The secret sauce! 🥘👩🏼‍🍳🧘🏼‍♀️🏀 Maybe she won't go number in her draft! Maybe she won't even play basketball for a living! Who knows! But it's the FOUNDATION that will keep her solid and steady in her adult life! Cheryl Miller Tamika Catchings Neneka Oguwmike LeBron James James Harden Steph Curry! Things get REALLY HARD for these Superhuman athletes! But think for one minute they Don't LOVE the challenge? Love the WORK? You're deaf wrong! And the work is loving to REST! This is a type of SECRET work as well! Can she cultivate both of these things! I know she can! Dang this girl is SO MOTIVATING! LETS GO ELLA! #basketball #basketballdevelopment #wnba #nba #theleague #creator #foundation #yoga #meditation #performanceenhancement #sportsperformance #humanperformance #love #lovethework #foundation #blessedlife #hardworkworks #hardworkpaysoff #makinghardworkeasy

She's so amazing! So amazing! So strong! So intelligent! Her creation I.Q. is through the roof!!! THIS is what impresses me! She meditates for an HOUR each morning before she even TOUCHES a basketball! THIS is what impresses me! We are studying the amazing next level women who she will meet one day! Jaliyah Manuel Isabella Eascribano! We see you superhuman young women! 😁👀👀👀🙏🏿 And as amazing as these girls are! Working out for 6 hours each day every day! This for SURE is more than Ella is doing without a doubt and it is SO IMPRESSIVE! And as good as they are! As hard as they are working! Ella has so many things and a life that is UNIQUE to her! She has a dad who teaches YOGA and MEDITATION! This is the ace up her sleeve! The secret sauce! 🥘👩🏼‍🍳🧘🏼‍♀️🏀 Maybe she won't go number in her draft! Maybe she won't even play basketball for a living! Who knows! But it's the FOUNDATION that will keep her solid and steady in her adult life! Cheryl Miller Tamika Catchings Neneka Oguwmike LeBron James James Harden Steph Curry! Things get REALLY HARD for these Superhuman athletes! But think for one minute they Don't LOVE the challenge? Love the WORK? You're deaf wrong! And the work is loving to REST! This is a type of SECRET work as well! Can she cultivate both of these things! I know she can! Dang this girl is SO MOTIVATING! LETS GO ELLA! #basketball #basketballdevelopment #wnba #nba #theleague #creator #foundation #yoga #meditation #performanceenhancement #sportsperformance #humanperformance #love #lovethework #foundation #blessedlife #hardworkworks #hardworkpaysoff #makinghardworkeasy

Open drills vs closed drills in multidirectional speed training. .
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Some examples of closed drills would be agility ladder work, the 5-10-5, and L-drill. The big hang up many folks have with the closed change of direction drills is they remove the reactivity out of the equation completely. The pattern is set and predictable. These drills are robotic, can be broken down to the step in an attempt to shave time off of the clock and aren’t a true representation of what happens in sports. They are however important during skill rehearsal and they can easily be tracked to see progress.
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Open drills on the other hand, like the ones shown in this video are a closer representation of what happens in sport. The player has to react to an audio or visual cue as they would during a game or practice. There is a lot more variability during these types of drills and often they aren’t as precise as closed drills but can be much more fun and challenging. .
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A blend of both strategies is important to not only work the movement you are attempting to do but to add real world sport application as well. .
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#multidirectionaltraining #multidirectionalspeed #agility #agilitytraining #opendrills #closeddrills #agilityladder #agilityladderdrills #reaction #reactiontime #sportspecific #sportsperformance #sportsperformancetraining #athleticdevelopment #athlete #performanceenhancement #performanceenhancementspecialist #exos #exossports #personaltrainer #personaltraining #functionalfitness #functionaltraining #fitness #workout #science  #speed #skillsanddrills #drills #axiosperformance

Open drills vs closed drills in multidirectional speed training. .
.
Some examples of closed drills would be agility ladder work, the 5-10-5, and L-drill. The big hang up many folks have with the closed change of direction drills is they remove the reactivity out of the equation completely. The pattern is set and predictable. These drills are robotic, can be broken down to the step in an attempt to shave time off of the clock and aren’t a true representation of what happens in sports. They are however important during skill rehearsal and they can easily be tracked to see progress.
.
.
Open drills on the other hand, like the ones shown in this video are a closer representation of what happens in sport. The player has to react to an audio or visual cue as they would during a game or practice. There is a lot more variability during these types of drills and often they aren’t as precise as closed drills but can be much more fun and challenging. .
.
A blend of both strategies is important to not only work the movement you are attempting to do but to add real world sport application as well. .
.
#multidirectionaltraining #multidirectionalspeed #agility #agilitytraining #opendrills #closeddrills #agilityladder #agilityladderdrills #reaction #reactiontime #sportspecific #sportsperformance #sportsperformancetraining #athleticdevelopment #athlete #performanceenhancement #performanceenhancementspecialist #exos #exossports #personaltrainer #personaltraining #functionalfitness #functionaltraining #fitness #workout #science #speed #skillsanddrills #drills #axiosperformance

💥Mobilidade + Respiração para Prevenção & Recuperação💥
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Este é o último poste na série de 🇦🇴.
⠀
Mobilidade e alongamentos ativos são ferramentas que eu gosto de usar muito como trabalho prehab e recuperativo. Queremos com este trabalho:
1️⃣ Aumentar as possibilidades de movimentos dos nossos atletas e dando-lhes "quebra-cabeças" para eles tentarem resolver com os próprios corpos,
2️⃣ Aumentar o grau de movimento, estabilidade, coordenação e força em certas zonas ou articulações, 
3️⃣ Relaxar os corpos e as mentes deles com diferentes exercícios físicos. ⠀
Eu já usei exercícios de respiração a um tempo, mas nunca tive com quem falar sobre estratégias e os diferentes tipos. O Coach @smittyslim de @boisestatembb partilhou comigo algubs métodos que ele usa com os seus atletas para ativar e relaxar os seus atletas. No último vídeo estão a ver os atletas a usarem respiração abdominal para ajudar o corpo a transitar do sistema nervoso simpático (lutar ou fugir) para o parassimpático (descansar ou digerir).
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É importante que nós, treinadores e atletas, nos lembremos que um ambiente saudável e pouco estresse é mais importante quando falamos sobre recuperação ótima. Exercício, alongamentos, etc. são pequenas partes neste processo em comparação com sossego, alimentação, hidratação e repouso. M E N S A G E M !

P.S. @matthewibrahim_ for sharing that hip mobility drill. Love it!

💥Mobilidade + Respiração para Prevenção & Recuperação💥

Este é o último poste na série de 🇦🇴.

Mobilidade e alongamentos ativos são ferramentas que eu gosto de usar muito como trabalho prehab e recuperativo. Queremos com este trabalho:
1️⃣ Aumentar as possibilidades de movimentos dos nossos atletas e dando-lhes "quebra-cabeças" para eles tentarem resolver com os próprios corpos,
2️⃣ Aumentar o grau de movimento, estabilidade, coordenação e força em certas zonas ou articulações,
3️⃣ Relaxar os corpos e as mentes deles com diferentes exercícios físicos. ⠀
Eu já usei exercícios de respiração a um tempo, mas nunca tive com quem falar sobre estratégias e os diferentes tipos. O Coach @smittyslim de @boisestatembb partilhou comigo algubs métodos que ele usa com os seus atletas para ativar e relaxar os seus atletas. No último vídeo estão a ver os atletas a usarem respiração abdominal para ajudar o corpo a transitar do sistema nervoso simpático (lutar ou fugir) para o parassimpático (descansar ou digerir).

É importante que nós, treinadores e atletas, nos lembremos que um ambiente saudável e pouco estresse é mais importante quando falamos sobre recuperação ótima. Exercício, alongamentos, etc. são pequenas partes neste processo em comparação com sossego, alimentação, hidratação e repouso. M E N S A G E M !

P.S. @matthewibrahim_ for sharing that hip mobility drill. Love it!

Join us on Sept 17 at 6:30pm in Caldwell Hall to hear Tom Murray talk about the ethics of performance enhancers in sports. We are costing this event with @theparrcenter, a renowned center for the study of ethics that is also housed here at @uncchapelhill @unccollege! 
________________________________________
#ethics #sports #cheating #virtue #performanceenhancement #doping #drugs #illegal #onsteroids #philosophy #politics #economics #PPE @unchumanities @uncpublichealth @unc_law @unc_polisci @uncsog @unc_integrity @unchealthcare

Join us on Sept 17 at 6:30pm in Caldwell Hall to hear Tom Murray talk about the ethics of performance enhancers in sports. We are costing this event with @theparrcenter, a renowned center for the study of ethics that is also housed here at @uncchapelhill @unccollege!
________________________________________
#ethics #sports #cheating #virtue #performanceenhancement #doping #drugs #illegal #onsteroids #philosophy #politics #economics #PPE @unchumanities @uncpublichealth @unc_law @unc_polisci @uncsog @unc_integrity @unchealthcare

‼️September 3 2019‼️ @elev8_hp 
Excited to start what was once a dream and now it's closer than ever!!! We revolve around two words, connection and movement!! Follow @elev8_hp to find out who we are!!!
#elev8_hp #futureproofyourbody #everyonesmadetoperform #exploremcallen #mcallentx #mcallenfitness #theyardmcallen #fitness #workout #texas #movementmatters #nasmcertified #performanceenhancement #niketrainers #therock #underarmour #mcallenconventioncenter #mcallenfit

‼️September 3 2019‼️ @elev8_hp
Excited to start what was once a dream and now it's closer than ever!!! We revolve around two words, connection and movement!! Follow @elev8_hp to find out who we are!!!
#elev8_hp #futureproofyourbody #everyonesmadetoperform #exploremcallen #mcallentx #mcallenfitness #theyardmcallen #fitness #workout #texas #movementmatters #nasmcertified #performanceenhancement #niketrainers #therock #underarmour #mcallenconventioncenter #mcallenfit

Set yourself up for high performance in your training by:

1️⃣ Preparing your body and nervous system for the movements/training you are about to do. Address needed areas to move well and move pain free! 💥

2️⃣ Purposeful movements/training for your desired goals. 🏋️ 3️⃣ Recovery from the movements you just performed to get most benefit from your work and help to renormalize your body from the added stress! 💪

#movementprep #muscleactivation
#training #performance #itpatennis #racquetfit #tennisacademy #tennisperformance #tennisfitness #usta #strengthtraining #injuryprevention #sport #athlete #performanceenhancement #exercise #workout #warmup #painfreetraining #highperformance #personaltrainer #sportspecific #sportsperformance

Set yourself up for high performance in your training by:

1️⃣ Preparing your body and nervous system for the movements/training you are about to do. Address needed areas to move well and move pain free! 💥

2️⃣ Purposeful movements/training for your desired goals. 🏋️ 3️⃣ Recovery from the movements you just performed to get most benefit from your work and help to renormalize your body from the added stress! 💪

#movementprep #muscleactivation
#training #performance #itpatennis #racquetfit #tennisacademy #tennisperformance #tennisfitness #usta #strengthtraining #injuryprevention #sport #athlete #performanceenhancement #exercise #workout #warmup #painfreetraining #highperformance #personaltrainer #sportspecific #sportsperformance

Ever doubted your ability to “run again” because of pain? Well, let’s not! If running is important to you, let’s get you back at it. How? We watch you run, see where your muscles aren’t picking up the slack, and put you on a running specific strengthening program to stabilize you in all the right places. 💪 We can re-train movement patterns and initiate the best return to running protocols that get you back out there pain free! 🏃‍♀️🏃🏻‍♂️

Ever doubted your ability to “run again” because of pain? Well, let’s not! If running is important to you, let’s get you back at it. How? We watch you run, see where your muscles aren’t picking up the slack, and put you on a running specific strengthening program to stabilize you in all the right places. 💪 We can re-train movement patterns and initiate the best return to running protocols that get you back out there pain free! 🏃‍♀️🏃🏻‍♂️

Deep Work time

Trying to memorise all if the components of the shoulder girdle. When you get a spare hour crack open a book!

My favourite place to study is the treatment rooms at @hertfordphysiotherapy. Lots of great resources to learn from and a wonderful team of professionals!

#learning #education #studygram #study #studying #studyhacks #shoulder #shouldergirdle #textbook #humanmovementscience #humanmovementspecialist #softtissuetherapy #softtissuetherapist #massagetherapy #massagetherapist #sportsmassage #correctiveexercise #performanceenhancement #hertford #hertfordshire #hoddesdon #ware

Deep Work time

Trying to memorise all if the components of the shoulder girdle. When you get a spare hour crack open a book!

My favourite place to study is the treatment rooms at @hertfordphysiotherapy. Lots of great resources to learn from and a wonderful team of professionals!

#learning #education #studygram #study #studying #studyhacks #shoulder #shouldergirdle #textbook #humanmovementscience #humanmovementspecialist #softtissuetherapy #softtissuetherapist #massagetherapy #massagetherapist #sportsmassage #correctiveexercise #performanceenhancement #hertford #hertfordshire #hoddesdon #ware

🔺We must recognize that as trainers/practitioners/clinicians we can no longer confine ourselves to a box. Regardless of what your field of choice is, having an understanding of the human body as an 𝐄𝐍𝐓𝐈𝐑𝐄𝐓𝐘 is the only way to become a true master of your craft.⁣
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Your options are as simple as this.⁣
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🔺Develop a team or network of people around you that can aid in your ability to help your client meet their goals⁣
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OR⁣
⁣
🔺Get to work and acquire the knowledge yourself.⁣
————————⁣
Like and comment on this photo and share your thoughts and/or experiences❗️⁣
————————⁣
𝐰𝐰𝐰.𝐂𝐲𝐭𝐨𝐟𝐢𝐭𝐧𝐞𝐬𝐬.𝐜𝐨𝐦⁣
————————⁣
For more info on #cytofit click the link in the BIO! Please also take a second to visit @madeformotus and tap follow to show support for my 501(c)3 non-profit organization dedicated to helping individuals around the world with physiological limitations function better🙏🏻⁣
. ⁣
.⁣
.⁣
. ⁣
. ⁣
#coach #holistichealth #healthtips #professionals #advocates #physicaltherapists #physiotherapists #personaltrainers #chiropractors #nutritionists #healthcoach #worktogether #sportsperformance #sportsscience #sportspecific #atheleteslife #athleticdevelopment #performanceenhancement #painscience #mindovermuscle #movebetter #hungryforsuccess #madeformovement #totalbodyoptimization

🔺We must recognize that as trainers/practitioners/clinicians we can no longer confine ourselves to a box. Regardless of what your field of choice is, having an understanding of the human body as an 𝐄𝐍𝐓𝐈𝐑𝐄𝐓𝐘 is the only way to become a true master of your craft.⁣

Your options are as simple as this.⁣

🔺Develop a team or network of people around you that can aid in your ability to help your client meet their goals⁣

OR⁣

🔺Get to work and acquire the knowledge yourself.⁣
————————⁣
Like and comment on this photo and share your thoughts and/or experiences❗️⁣
————————⁣
𝐰𝐰𝐰.𝐂𝐲𝐭𝐨𝐟𝐢𝐭𝐧𝐞𝐬𝐬.𝐜𝐨𝐦⁣
————————⁣
For more info on #cytofit click the link in the BIO! Please also take a second to visit @madeformotus and tap follow to show support for my 501(c)3 non-profit organization dedicated to helping individuals around the world with physiological limitations function better🙏🏻⁣
. ⁣
.⁣
.⁣
. ⁣
. ⁣
#coach #holistichealth #healthtips #professionals #advocates #physicaltherapists #physiotherapists #personaltrainers #chiropractors #nutritionists #healthcoach #worktogether #sportsperformance #sportsscience #sportspecific #atheleteslife #athleticdevelopment #performanceenhancement #painscience #mindovermuscle #movebetter #hungryforsuccess #madeformovement #totalbodyoptimization

Feel Good Lower Back Stretch
.
One of my favorites to provide some mobility to the lower back and alleviate some symptoms of "tightness".
.
To perform:
Place your hands palms up spread out like a "T". Your face looks in the opposite direction your knees drop. To increase range of motion, extend one leg and bring the other leg over the top.
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This is one that I personally perform every morning before I get out of bed. It's usually accompanied by a very satisfying pop of my lower back ☺
.
Tag a friend that has lower back pain or "tightness", comment if you have any questions, save to Rise Beyond your Limits!
.
#RiseBeyondFitness #RiseBeyondYourLimits

Feel Good Lower Back Stretch
.
One of my favorites to provide some mobility to the lower back and alleviate some symptoms of "tightness".
.
To perform:
Place your hands palms up spread out like a "T". Your face looks in the opposite direction your knees drop. To increase range of motion, extend one leg and bring the other leg over the top.
.
This is one that I personally perform every morning before I get out of bed. It's usually accompanied by a very satisfying pop of my lower back ☺
.
Tag a friend that has lower back pain or "tightness", comment if you have any questions, save to Rise Beyond your Limits!
.
#RiseBeyondFitness #RiseBeyondYourLimits

👏🏼🧡👏🏼🧡👏🏼🧡👏🏼🧡
.
.
#Repost @the.edge.doc
・・・
Then, my day was made! 🧡 I’m honored to be caring for the whole family, most importantly the epic Miles! 👶🏻 Grateful for the kind words @gillingram 🙏🏼🙏🏼
.
.
.
.
#bestpatients #grateful #honored #kindness #babies #familycare #pediatrics #👶🏻 #structureandfunction #maintenance #GetADJUSTED #correctivecare #chiropractic #chester #cheshire #bodybuilding #physique #powerlifting #fitlife #wellness #lifestyleblogger #lifestylemedicine #instalike #instafit #instafollow #instahealth #performanceenhancement #gettheedgeonyourhealth

👏🏼🧡👏🏼🧡👏🏼🧡👏🏼🧡
.
.
#Repost @the.edge.doc
・・・
Then, my day was made! 🧡 I’m honored to be caring for the whole family, most importantly the epic Miles! 👶🏻 Grateful for the kind words @gillingram 🙏🏼🙏🏼
.
.
.
.
#bestpatients #grateful #honored #kindness #babies #familycare #pediatrics #👶🏻 #structureandfunction #maintenance #GetADJUSTED #correctivecare #chiropractic #chester #cheshire #bodybuilding #physique #powerlifting #fitlife #wellness #lifestyleblogger #lifestylemedicine #instalike #instafit #instafollow #instahealth #performanceenhancement #gettheedgeonyourhealth

Athletes Who Want to Get Better Have A Growth Mindset & A Teachable Spirit. Being Coachable Means Taking Correction As A Compliment.

#ChampTimeFitness #DCEliteChamps
 #PersonalTraining #SportsPerformance #Athlete #AthleticTraining #PerformanceEnhancement #StrengthTraining #GymLife #Fitness #NoExcuses #Determination #Training #Exercise #Fitness #Gym #GymMotivation #DCPersonalTrainer #DCPersonalTraining #Workout
Athletes Who Want to Get Better Have A Growth Mindset & A Teachable Spirit. Being Coachable Means Taking Correction As A Compliment.

#ChampTimeFitness #DCEliteChamps
 #PersonalTraining #SportsPerformance #Athlete #AthleticTraining #PerformanceEnhancement #StrengthTraining #GymLife #Fitness #NoExcuses #Determination #Training #Exercise #Fitness #Gym #GymMotivation #DCPersonalTrainer #DCPersonalTraining #Workout
Posture is held movements.  Bodywork is about creating space for these held movements that “don’t let go”. Sensory Motror Amnesia- ready to wake your body and brain 🧠 Let’s do this!🦖🦖🦖🦖🦖🦖🦖✌🏼✌🏼#creatingspace #handsontherapy #bodymaps #manualtherapy #massagetherapy #bodywork #performanceenhancement #painrelief #traumainformedpractice #myofascialrelease #fascialrelease #stretchtherapy #deeptissuetherapy #pinandstretch #resistancestretching #pnfstretching #neuromyofascialweb #neurokinetictherapy

Posture is held movements. Bodywork is about creating space for these held movements that “don’t let go”. Sensory Motror Amnesia- ready to wake your body and brain 🧠 Let’s do this!🦖🦖🦖🦖🦖🦖🦖✌🏼✌🏼 #creatingspace #handsontherapy #bodymaps #manualtherapy #massagetherapy #bodywork #performanceenhancement #painrelief #traumainformedpractice #myofascialrelease #fascialrelease #stretchtherapy #deeptissuetherapy #pinandstretch #resistancestretching #pnfstretching #neuromyofascialweb #neurokinetictherapy

Brincadeira têm hora. Kkkkkkkk 🏀
⠀
Sempre terminamos os nossos aquecimentos com um jogo para trabalhar diferentes aspectos físicos e específicos ao desporto/treino atual. É uma forma de aumentar a nossa energia positiva entrando no treino, "mascarar" o trabalho, e competir.

Jogos:
1️⃣ Troca com driblo: o objetivo dos jogadores avolta do jogador no meio é trocarem de posição com um outro jogador ao lado. O jogador no meio tenta roubar a posição de um deles enquanto eles tentam trocar. Trabalho de driblo, manter o olhar pra cima, reação e estratégia, agilidade com a bola.
2️⃣ Rei do campo com driblo: o objetivo é ser o último jogador dentro da área com posse de bola. Os jogadores que perdem a bola podem ficar a volta para tentar roubar a bola do outro para voltarem a fazer parte do jogo. Trabalho de driblo sobre pressão, manter o ohlar pra cima, coordenação de movimento.
⠀
Divirta-te! 💯🇦🇴 @angolabasketofficial

Brincadeira têm hora. Kkkkkkkk 🏀

Sempre terminamos os nossos aquecimentos com um jogo para trabalhar diferentes aspectos físicos e específicos ao desporto/treino atual. É uma forma de aumentar a nossa energia positiva entrando no treino, "mascarar" o trabalho, e competir.

Jogos:
1️⃣ Troca com driblo: o objetivo dos jogadores avolta do jogador no meio é trocarem de posição com um outro jogador ao lado. O jogador no meio tenta roubar a posição de um deles enquanto eles tentam trocar. Trabalho de driblo, manter o olhar pra cima, reação e estratégia, agilidade com a bola.
2️⃣ Rei do campo com driblo: o objetivo é ser o último jogador dentro da área com posse de bola. Os jogadores que perdem a bola podem ficar a volta para tentar roubar a bola do outro para voltarem a fazer parte do jogo. Trabalho de driblo sobre pressão, manter o ohlar pra cima, coordenação de movimento.

Divirta-te! 💯🇦🇴 @angolabasketofficial

THERAPY THURSDAY: Jumping- do you think up or down? 
For me my go-to saying is “you have to go down before you go up.” In order to recruit ALL your muscles appropriately during dynamic movement loading/landing appropriately is vital. 
Now don’t get me wrong isolating ankles, knees and hips is equally important, however eventually you have to put in all together. 
One of my favorite way to incorporate this from a Cueing standpoint is the continuous 1/2-full- plyo sequencing. This can be used for a Variety of movements as well, just depending on what you are working on. Get creative!!! This helps in teaching the eccentric phase of landing after the plyo and the two reps before that not only assists in endurance, BUT it gives the patient some neuromuscular re-Ed time to prepare for the dynamic movement 
Don’t forget to check the chain. breakdown the impairments you see and then go back to your isolating exercise! Give it a whirl 
Follow us at @hshstherapycarekelly

#physicaltherapy #movement #mobility #injuryprevention #physicaltherapist #stability #performanceenhancement #mobilitytraining #hshsstjohnshospital @hshsstjohns

THERAPY THURSDAY: Jumping- do you think up or down?
For me my go-to saying is “you have to go down before you go up.” In order to recruit ALL your muscles appropriately during dynamic movement loading/landing appropriately is vital.
Now don’t get me wrong isolating ankles, knees and hips is equally important, however eventually you have to put in all together.
One of my favorite way to incorporate this from a Cueing standpoint is the continuous 1/2-full- plyo sequencing. This can be used for a Variety of movements as well, just depending on what you are working on. Get creative!!! This helps in teaching the eccentric phase of landing after the plyo and the two reps before that not only assists in endurance, BUT it gives the patient some neuromuscular re-Ed time to prepare for the dynamic movement
Don’t forget to check the chain. breakdown the impairments you see and then go back to your isolating exercise! Give it a whirl
Follow us at @hshstherapycarekelly

#physicaltherapy #movement #mobility #injuryprevention #physicaltherapist #stability #performanceenhancement #mobilitytraining #hshsstjohnshospital @hshsstjohns

Learning how to build pre-competition routines has never been this fun and exciting - kids were Energetic, Entertaining and Enjoyable! ☺️☺️☺️☺️we're super happy to be part of thr @hwiswimminghk annual swim camp again for the third year to help kids obtain that psychological edge in swimming!

#inneredgehk #sportpsychology #sportpsychologyconsultant #mentalskills #mentaledge #anxietyrelief #precompetitionroutines #fitnessmotivation #performanceenhancement #workshop #swimming #mentalhealthawareness #wellbeing #mindfulness #healthyroutine #mindgame

Learning how to build pre-competition routines has never been this fun and exciting - kids were Energetic, Entertaining and Enjoyable! ☺️☺️☺️☺️we're super happy to be part of thr @hwiswimminghk annual swim camp again for the third year to help kids obtain that psychological edge in swimming!

#inneredgehk #sportpsychology #sportpsychologyconsultant #mentalskills #mentaledge #anxietyrelief #precompetitionroutines #fitnessmotivation #performanceenhancement #workshop #swimming #mentalhealthawareness #wellbeing #mindfulness #healthyroutine #mindgame

We all have “one of those days”. The schedules stacked from the AM to the PM. No time to breathe. Lunch time? What’s that!
I get it. It’s pretty much the life of a trainer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The last thing you wanna do is even think about a workout, but you want to remain consistent.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do you do?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having a program to follow always trumps “winging it,” but for those days where you’re strapped for time and just wanna lift some sh*t, sweat, then leave. Keep it simple.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Problem: I had “one of those days”, 20 minutes and needed to get some solid work in.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Solution: • A compound movement, building up to a RPE (rate of perceived exertion. A practical way, to keep things simple and based on “feel”) ~7-8 • Metabolic conditioning ⠀⠀⠀⠀⠀⠀⠀⠀⠀
For this I did:

The Scenario: 
20 minutes on the clock. Minimal rest between exercise. Up to 1 minute rest after each set.
• Hip with stance back squat (not shown)
• Suitcase DB swings to overhead press
• 150m ski erg (alternating staggered stance)

We all have “one of those days”. The schedules stacked from the AM to the PM. No time to breathe. Lunch time? What’s that!
I get it. It’s pretty much the life of a trainer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The last thing you wanna do is even think about a workout, but you want to remain consistent.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do you do?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having a program to follow always trumps “winging it,” but for those days where you’re strapped for time and just wanna lift some sh*t, sweat, then leave. Keep it simple.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Problem: I had “one of those days”, 20 minutes and needed to get some solid work in.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Solution: • A compound movement, building up to a RPE (rate of perceived exertion. A practical way, to keep things simple and based on “feel”) ~7-8 • Metabolic conditioning ⠀⠀⠀⠀⠀⠀⠀⠀⠀
For this I did:

The Scenario:
20 minutes on the clock. Minimal rest between exercise. Up to 1 minute rest after each set.
• Hip with stance back squat (not shown)
• Suitcase DB swings to overhead press
• 150m ski erg (alternating staggered stance)

# 1 CORE EXERCISE
.
If I had to recommend only one exercise for core stability and for the reduction of lower back pain, the plank would be at the top of our list. The plank exercise isometrically activates all the core muscles, but most importantly it works the transverse abdominis which inserts into the the spine.
.
When you have lower back pain and you're in a hypersensitive state of pain, exercises that produce flexion/extension can exascerbate those sysmptoms. The plank exercise provides an isometric contraction within a neutral spine range of motion making it one of the safest exercises  that can be modified according to fitness/rehab level.
.
When performed correctly it can be challenging to any fitness level. If you can hold a plank for longer than 60 seconds, and it's easy, odds are you're not putting the forces where they should be. The one cue I can say that almost everyone misses is a posterior tuck to the pelvis. Essentially, you want to "hollow"  plank to produce extra tension. This small change in pelvic positioning can make all the difference if you find that planks are not challenging to you.
.
To Perform:
- Elbows under shoulders ( shoulder width apart) - Quads engaged (you want to feel them in extension - Hips Tucked ( think hollow positioning)
- Glutes Enaged ( Squeeze)
- Don't let your hips sag or pike
- Head position neutral, if you want to work on some neck muscle you can cue yourself into cervical retraction.
.
We will be posting more consistently, in the past I have allowed myself to become discouraged from posting due to instagrams algorithm causing poor visability, but we will not allow that mindset to continue moving forward. We're back.
.
Tag a friend that has a "weak" core, comment if you have any questions, and save to Rise Beyond Your Limits!
.
#RiseBeyondFitness #RiseBeyondYourLimits

# 1 CORE EXERCISE
.
If I had to recommend only one exercise for core stability and for the reduction of lower back pain, the plank would be at the top of our list. The plank exercise isometrically activates all the core muscles, but most importantly it works the transverse abdominis which inserts into the the spine.
.
When you have lower back pain and you're in a hypersensitive state of pain, exercises that produce flexion/extension can exascerbate those sysmptoms. The plank exercise provides an isometric contraction within a neutral spine range of motion making it one of the safest exercises that can be modified according to fitness/rehab level.
.
When performed correctly it can be challenging to any fitness level. If you can hold a plank for longer than 60 seconds, and it's easy, odds are you're not putting the forces where they should be. The one cue I can say that almost everyone misses is a posterior tuck to the pelvis. Essentially, you want to "hollow" plank to produce extra tension. This small change in pelvic positioning can make all the difference if you find that planks are not challenging to you.
.
To Perform:
- Elbows under shoulders ( shoulder width apart) - Quads engaged (you want to feel them in extension - Hips Tucked ( think hollow positioning)
- Glutes Enaged ( Squeeze)
- Don't let your hips sag or pike
- Head position neutral, if you want to work on some neck muscle you can cue yourself into cervical retraction.
.
We will be posting more consistently, in the past I have allowed myself to become discouraged from posting due to instagrams algorithm causing poor visability, but we will not allow that mindset to continue moving forward. We're back.
.
Tag a friend that has a "weak" core, comment if you have any questions, and save to Rise Beyond Your Limits!
.
#RiseBeyondFitness #RiseBeyondYourLimits

The is little doubt that sleep is the absolute best recovery tool to enhance athletic, academic and artistic performance.

There are many reasons for lack of sleep or poor quality sleep. 🕕Medical issues like pain from injury, concussions, or breathing issues 🕜Poor sleep environment (yes- put this device away well before bedtime
🕡Not giving enough time for sleep

If medical issues are causing problems, schedule a visit to help sleep and perform better!

Not sure how to make a good sleep environment?

Read below and click on our profile for more info:

Sleep Hygiene 101
🕚Try to go to sleep the same time (or within ½ hour) every night.
🕛Limit caffeine use in the late afternoons or evenings.
🕜Use your bedroom for sleep and changing only. Try not to study, watch Netflix, or do too much else in the bedroom. Train your brain to view your bedroom as a sleep room.
🕡Don’t have the time visible. Waking up and checking the clock can lead to poor sleep patterns and increase anxiety.
🕘Don’t have electronics in the bedroom. Eliminate blue light, chirps, pings and other distractions.
🕧Stop electronic use at least one hour before bedtime. Alert friends you are going off the grid- may make them have better sleep as well!
🕝Maybe even put down that device more often during the day. Less checking of social media might mean homework gets done quicker and more time for sleep.
🕜Do not use any supplements or medications for sleep without appropriate medical advice.
🕛Don’t rely upon using weekends or breaks to “catch up” on missed sleep. Getting a longer or deeper amount of sleep one day cannot make up for poor sleep on previous or future days.
🕗Develop personalized routines to reduce pre-game anxiety and difficulties falling asleep. This includes using those sleep hygiene cues and possibly visualization, breathing exercises, or other
techniques. Practice these techniques well before the big competition to have them ready to go when needed the most.

https://activekidmd.com/getting-enough-sleep-is-critical-to-volleyball-success/

#sleep #performance #performanceenhancement #recovery #dance #athletics #bedtime #eighthours

The is little doubt that sleep is the absolute best recovery tool to enhance athletic, academic and artistic performance.

There are many reasons for lack of sleep or poor quality sleep. 🕕Medical issues like pain from injury, concussions, or breathing issues 🕜Poor sleep environment (yes- put this device away well before bedtime
🕡Not giving enough time for sleep

If medical issues are causing problems, schedule a visit to help sleep and perform better!

Not sure how to make a good sleep environment?

Read below and click on our profile for more info:

Sleep Hygiene 101
🕚Try to go to sleep the same time (or within ½ hour) every night.
🕛Limit caffeine use in the late afternoons or evenings.
🕜Use your bedroom for sleep and changing only. Try not to study, watch Netflix, or do too much else in the bedroom. Train your brain to view your bedroom as a sleep room.
🕡Don’t have the time visible. Waking up and checking the clock can lead to poor sleep patterns and increase anxiety.
🕘Don’t have electronics in the bedroom. Eliminate blue light, chirps, pings and other distractions.
🕧Stop electronic use at least one hour before bedtime. Alert friends you are going off the grid- may make them have better sleep as well!
🕝Maybe even put down that device more often during the day. Less checking of social media might mean homework gets done quicker and more time for sleep.
🕜Do not use any supplements or medications for sleep without appropriate medical advice.
🕛Don’t rely upon using weekends or breaks to “catch up” on missed sleep. Getting a longer or deeper amount of sleep one day cannot make up for poor sleep on previous or future days.
🕗Develop personalized routines to reduce pre-game anxiety and difficulties falling asleep. This includes using those sleep hygiene cues and possibly visualization, breathing exercises, or other
techniques. Practice these techniques well before the big competition to have them ready to go when needed the most.

https://activekidmd.com/getting-enough-sleep-is-critical-to-volleyball-success/

#sleep #performance #performanceenhancement #recovery #dance #athletics #bedtime #eighthours

Plank Progression 12-Plank with Scaption & Side Plank Progression 10-Side Plank on feet and arm on unstable surface

Plank Progression 12-Plank with Scaption & Side Plank Progression 10-Side Plank on feet and arm on unstable surface

Check ☑️ better body composition than @cristiano, optimised fat burning capabilities, to much muscle mass, to low body fat, lactate in perfect range work ultra endurance.. Injuries and surgeries over the last years don't seem to have a major impact 💯🦄 #fittestonearth #worldrecord #athlete #running#gamechanger #technology #testyourlimits

Check ☑️ better body composition than @cristiano, optimised fat burning capabilities, to much muscle mass, to low body fat, lactate in perfect range work ultra endurance.. Injuries and surgeries over the last years don't seem to have a major impact 💯🦄 #fittestonearth #worldrecord #athlete #running #gamechanger #technology #testyourlimits

Now it's official... Cleared!

#testyourlimits #healthylifestyle #swissolympic #medbase #thankyou