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Allen Yeh
10-20-2009, 07:10 AM
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_article/sports_body_training_performance/dispelling_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.

Chris Forbis
10-20-2009, 09:51 AM
Great one to start with, Allen.

Joe DeFranco (scroll down to find them):
Agile Eight (lower body): http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
Simple Six (upper body): http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-31.html

Mike Boyle:
Essential Eight: http://www.tmuscle.com/readArticle.do?id=1778726

Allen Yeh
10-20-2009, 10:32 AM
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

Garrett Smith
10-20-2009, 11:51 AM
Allen, my two buddies concur that they have both gotten a lot out of doing some of those glute activation exercises. I'm starting on them during my next 6-8 week rehab/prehab/mobility phase.

McGill's Back-Saving Workout (from Men's Health):
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=back&conitem=d6f999edbbbd201099edbbbd2010cfe793cd____

Also, IMO, a much better alternative to foam rolling is Yamuna Body Rolling:
http://yamunabodyrolling.com/

EliteFTS YouTube videos with Dick Hartzell on Jump Stretch training:
http://www.youtube.com/view_play_list?p=52CC8FAEB5731852&search_query=elitefts+jump+stretch

Diesel Crew YouTube videos on their rehab protocols:
http://www.youtube.com/user/smittydiesel#p/c/713C89B08373C720

May I add that your timing on this sticky thread is impeccable!

Donald Lee
10-20-2009, 12:03 PM
I posted this before. It mostly has Lyle talking about warmups, and it has some advice for fight specific warmups.

http://www.8weeksout.com/phpBB3/viewtopic.php?f=3&t=461

Steven Low
10-20-2009, 05:30 PM
Welps, I got a long post coming up (most of it is organized into my rehab/prehab folder and goes down the body):

On Tendonitis:
http://www.eatmoveimprove.com/2009/08/on-tendonitis/

When and why of static stretching:
http://www.eatmoveimprove.com/2009/08/the-when-and-why-of-static-stretching/

General movement disorder + flat feet, plantar fasciitis, achilles/patellar/etc. tendonitis, patellofemoral syndrome, chondromalacia patellae, IT band syndrome, lower back pain, etc.:
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/

Strains:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/



Ido's preparation:
http://idoportal.blogspot.com/2009/07/preparations-for-our-daily-training.html

Self mobilization work:
http://www.youtube.com/user/OptimumCareProviders

Common Posture problems:
http://www.exrx.net/Kinesiology/Posture.html

Self myofascial release (foam roller):
http://www.thesealquest.com/myorelease.htm

Rotator cuff strengthening:
http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20050225.php

Diesel crew shoulder rehab (dif video than Garrets):
http://www.youtube.com/watch?v=A0ONHZmsFec

Shoulder savers:
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii

Ido's scapular mobilization work:
http://idoportal.blogspot.com/2009/07/scapula-mobilization-and-sequences.html

Low back savers:
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/lower_back_savers
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/more_lower_back_savers

Bulletproof that back:
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/bulletproof_that_back

Low back:
http://thelowback.com/

Sacroiliac evaluation & mobilization:
http://www.youtube.com/watch?v=lo3DZrYW580&feature=channel_page
http://www.youtube.com/watch?v=RkltzrvatlU&feature=channel_page

Hamstring strain/strain rehabs:
http://forum.bodybuilding.com/showthread.php?t=115638201

Kelly Starrett's calves too tight bro:
http://sanfranciscocrossfit.blogspot.com/2008/11/your-calves-are-tight-bro.html

Foot drills (for injury conditions):
http://bellsouthpwp2.net/n/a/navycflcoach/My_Homepage_Files/Download/The%20Foot%20Drills.doc

Flat feet:
http://www.biggerfasterstronger.com/uploads2/08_JanFeb_FlatFeet.pdf

Bunions:
http://www.board.crossfit.com/showpost.php?p=539075&postcount=9

Trigger points:
http://www.webmanmed.com/painrefer_files/trigptcharts.html
http://triggerpoints.net/

Decreasing fat intake = more injuries in female runners (weird, eh?):
http://www.jissn.com/content/pdf/1550-2783-5-1.pdf


I probably have some other stuff because my categories aren't too good. Oh well.

Derek Weaver
10-20-2009, 07:22 PM
Neanderthal No More Series from T-Nation (or muscle or whatever the hell they call it now. Cressey and Robertson at their finest.)
Part 1:http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i

Part 2: http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_ii

Part 3: http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_iii

Part 4:http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_iv

Part 5:http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v

Kevin Perry
10-20-2009, 07:37 PM
I'll add another site on Self Myofascial Release:

http://www.sport-fitness-advisor.com/self-myofascial-release.html

Derek Weaver
10-29-2009, 08:29 PM
...
Also, IMO, a much better alternative to foam rolling is Yamuna Body Rolling:
http://yamunabodyrolling.com/



What exactly makes that better than foam rolling? Is the ball firm?

Allen Yeh
10-30-2009, 03:31 AM
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.

Garrett Smith
10-30-2009, 06:04 AM
What exactly makes that better than foam rolling? Is the ball firm?
Different sized balls to get into certain areas more effectively.

They are air-filled, yes, so with the hand pump one can increase/decrease their firmness depending on what is desired/needed.

I find them much easier to "relax" on, and results in terms of muscle response seems to come much more quickly.

Derek Simonds
11-18-2009, 12:17 PM
Diesel just posted this great lower back pre-hab warm up. I did it this morning and it is solid

http://www.dieselcrew.com/lower-back-rehab-fix-lower-back-injuries/

Sample Mobility Workout
1. Side to Side Shoulder Bridging – 1 min
2. Birddogs – 8 each side
3. Full Body Circles – 8 upper / 8 lower
4. Seated Hamstring Stretch – 5 each leg
5. Glute Stretch – 10 sec each leg x 3

I am going to throw some other stuff up as well.

Allen Yeh
11-18-2009, 12:41 PM
I also really like the 2 warmups from Eric Cresseys book Maximum Strength.

I've been doing the Defranco stuff but I find for days where it's not just lower body or upper body it is a bit time consuming.

Allen Yeh
12-07-2009, 03:28 AM
Wall Hip flexor mobilization drill

I've used this a few times since Eric posted the vid and I have to say I like it, I prefer keeping the reps low ~6 per leg.

http://ericcressey.com/exercise-of-the-week-wall-hip-flexor-mobilization

Garrett Smith
12-13-2009, 07:43 PM
Restoring the cervical curve and reducing forward head posture with simple head weighting and proprioceptive training:
http://www.haloposture.com/PettibonReport.pdf

5# head weight available here:
http://store.titleboxing.com/necstreb.html

I need work on this, I personally have a lower cervical curve reversal. Now that I've figured out my mid-back pretty well, my neck is the next major issue I'm working on. Instead of the wobble chair used in the study, I will likely do some simple joint mobility stuff from Z-Health, along with walking barefoot/Vibram, all with the headweight on.

Steve Shafley
12-21-2009, 07:02 AM
Just for a data point, I find that the Agile8 and Simple6 work very well for me. I also add Ido Portal's scap mob and rotator cuff sequences to the simple6 when I am benching heavily.

That's like 20 minutes of warm ups for 3-5 heavy sets of benching, but it's worth it to me.

Allen Yeh
12-21-2009, 07:10 AM
What is Ido portals scap mob and rotator cuff sequences?

Steve Shafley
12-21-2009, 07:13 AM
Ido's got vids of them up on youtube.

Jay Ashman
12-21-2009, 07:44 AM
The Agile 8 and Simple 6 look killer. I've been doing Dutch Lowy's warmup for a while mixed in with some things from Magnificent Mobility and it has been working wonders for me so far.

Tyler Micheli
12-21-2009, 08:55 AM
Ido's Scapula Mobilization Routine on his blog (with embedded video)
http://idoportal.blogspot.com/2009/07/scapula-mobilization-and-sequences.html

And his "Basic Shoulder ROM and Stabilization Routine" on youtube
http://www.youtube.com/watch?v=1YHIV4a81Os

Allen Yeh
12-21-2009, 09:49 AM
Thanks for the link, looks interesting. I'll have to give it a run soon.

James Evans
12-21-2009, 10:17 AM
I also really like the 2 warmups from Eric Cresseys book Maximum Strength.

I've been doing the Defranco stuff but I find for days where it's not just lower body or upper body it is a bit time consuming.

Allen,

I'll second that, found those the most interesting things in the book (not knocking the book), I think he did some vids of some of this stuff but it may have just been a foam rolling demo.

It's interesting how hard some people find X-band walks.

Steven Low
01-20-2010, 08:23 PM
Neanderthal No More Series from T-Nation (or muscle or whatever the hell they call it now. Cressey and Robertson at their finest.)
Part 1:http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i

Part 2: http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_ii

Part 3: http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_iii

Part 4:http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_iv

Part 5:http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v

This should be interesting.

First read this in like '06 or something.

Gonna do a re-read through now before I start writing up stuff on shoulder dysfunctions.


Also, stuff I didn't mention update with since this thread has been posted:

General movement disorder + flat feet, plantar fasciitis, achilles/patellar/etc. tendonitis, patellofemoral syndrome, chondromalacia patellae, IT band syndrome, lower back pain, etc.:
http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/

Strains:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/

Garrett Smith
01-23-2010, 06:53 AM
Just for a data point, I find that the Agile8 and Simple6 work very well for me. I also add Ido Portal's scap mob and rotator cuff sequences to the simple6 when I am benching heavily.

That's like 20 minutes of warm ups for 3-5 heavy sets of benching, but it's worth it to me.
I love the Ido scap and shoulder routine as a pre-upper body warm-up. I'm going to start working in the DeFranco stuff more, but it may be a night-time thing before bed.

Greg Davis
01-25-2010, 03:02 AM
I consider this "HUG mobility" trifecta of hip mobility drills to be one the most efficient hip mobility exercises..

http://www.youtube.com/watch?v=gIe5HaV65Rc

I try to use this at least once a day to deal with office life..

Mark Fenner
01-27-2010, 07:34 AM
Dr. G asked me to post this into the sticky. Here goes:

Hi folks, long time, no post ... but this is an issue near and dear to me.

In about June of 2008, I developed some severe shoulder pain that, of all things, completely destroyed me while squatting. I got bad enough that I did some squatting and then attempted to bench press and ..... presto, I had to limp home holding my arm as if it were in a sling. Not good. One note, my downhill slide with the shoulder issue was accelerated by a transition from hi-bar to low-bar squatting. That is neither here nor there for this discussion. One other note, I was a "overhead athlete" for sometime: LOTS of volleyball in my history and some of my soccer career was spent as a goalie. My shoulders have also been dinged up from judo.

My pain was primarily on the posterior side of the left deltoid: sometimes coming at the top left of the scapular triangle, sometimes at the delt-tricep intersection. For the summer of 2008 I did a bit of this, that, and the other thing to rehab it. Mostly, I rested it. It healed up enough to let me do two rounds of Sheiko in the Fall of 2008. In spring 2009, I followed Cressey's Maximum Strength programs, partially b/c of the lack of direct back squatting. I really enjoyed it (great program! my wife is doing for her second time now), but at the end my back squat was in sorry shape and my shoulder pain while back squatting was substantially worse. Now to the point.

In May, 2009, I was fed up with my back squat being interferred with by a "stupid" shoulder problem. So, I found a great PT (Joe Grant, Warren, VT) and we went to work. His main comment on assessing me went something like this: "Holy Crap! I've (almost) never seen someone that trap dominant". In other words, thanks to lots of heavy pulling (especially rack pulls), my traps were doing all the raising (literal lifting) of my scapular shelf and I wasn't getting any raise out of upward rotation of the scaps. Now, you can get height at the shoulder in two ways: either shrug (duh) or rotate your scaps so they "face the heavens". I was doing all of the former.

So, my PT prescribed some exercises. Here are the two "raises" that were most useful:

(1) DB in right hand, standing tall, shoulders pushed away from my ears, palm facing forward (supine position): do a "front raise" but move from the hip across in front of your LEFT eye/ear and continue up ... as long as you don't get into a shrug. Lower and repeat. Eventually, I did this in a staggered stance (right leg slightly back) which emphasized the cross-body movement a bit.

(2) DB in right hand, slightly bent forward and rotated right shoulder towards left hip, palm to the back: basically do the cocking motion for a volleyball spike but keep it in slightly tilted plane ... when you get to the top, reach back but also allow your body to open up (don't isolate). As you get the feel for your serratus anterior, make sure it is locking your scap to the ribs as you reach back.

A comment on raise (1). Thing about the action of the SA: it anchors the scaps to the ribs. If you reach across your body (particularly with your palm like a mirror coming up to your face), you almost have to staple the scaps to the ribs to make it happen. Bingo! Hello, Mr. SA, pleased to meet you! Raise (2) is more of a "make the whole body open up so you don't overstress your rear delts and friends" when you reach behind you.

I consider raise (1) my money exercise to wake up my SA. I do it almost every workout. When I "forget" it ... I pay. My setup for my squat now includes actively raising my chest (includes upward scap rotation), shrugging my shoulders DOWN, and then reinforcing the upward rotation. All of a sudden, I have tons of room for my arms AND I'm not hyperextending in the rear delt compartment.

3 other exercises that were surprisingly helpful:
(1) Full body version of raise (2) progressing to one foot. Right hand starts near your left foot. Open up and reach back behind you to your right-rear corner. Make sure everything contributes to opening-closing. If you do it very forcefully, you might want to review your judo forward rolls.

(2) Full body reach up. While standing, dip low and then reach up as if you are trying to do a layup. Focus on the shoulder mechanics in raise (1) and using all your muscle to extend up and absorb the force of coming back down.

(3) Kung fu power punch (sorry folks, this are my mental images ). Standing in about a 45 degree stance: coil back on your right leg with your right hand chambered at your hip. Twist your feet, rotate your hips, shoulders, and extend your right arm forward (a knife hand or cupping hand works well, palm facing your left) ... and keep extending and extending and extending. Possibly try to take the base of your hand (the side under the pinkie) and show it to a person in front of you [that last bit I found helpful to get more SA involved].

In all three of these "stupid human tricks" as my PT names them for some of his clients, the goal is to look like an athlete. When I was learning them, an older lady on a bike in the office said: "He looks like a Greek statue". Let me assure you, it was not b/c of my physique!!! It was b/c of the full extension/movement of my whole body.

A few other notes that I learned on my journey:

(1) If you are compensating for lack of scapular mobility with overuse of your posterior delts and friends, then doing more posterior delt/upper back work may make your shoulder worse! Seriously! I look at it like this: my humerus should be in line with my scap. If the humerus goes back significantly further than my scap, there is going to be a "pinch" in the area of the delt.

(2) Pushup-pluses are good ... if you know how to work your SA. If you don't, you are just grooving the wrong pattern. If you are in the position of re-educating your SA, then make sure you have a mind-body connection to your SA and make sure you can feel it before going pushup-plus crazy. Don't be ashamed to do pushup-pluses from your knees.

(3) Raised feet pushups can activate the SA more (if you are using the right movements ... if you pike up and shrug your shoulders, guess what ... you lose).

(4) I found that pushups with either my hands (fingers) pointing to 10 and 2 o'clock (or even 6 o'clock on both like a reverse grip bench press) made feeling my SA easier. Using a medicine ball with the fingers at 9 and 3 o'clock has the benefits of being unstable (more muscle activation with less weight) AND the great benefit of requiring some compression (i.e., pulling the arms to the chest ... and the scaps to the ribs).

I didn't pursue it alot, but raised feet, medicine ball pushups definitely bring out the SA.

(5) Be careful of pull ups and friends. If you do a "chest heavy" pull up (i.e., at the top squeeze, you pull your shoulders together with your pecs to get the last inch), you might be making things worse. If so, make sure that your are opening your chest at the top (i.e., pulling your shoulder blades together for the top squeeze).

My PT also recommended DB presses from seated and incline. He wanted me using the "reverse bench press" grip orientation and taking them in front of the opposite eye. These were low weights. Again the cross-body action forces the SA to get in on the act.

Hope your find one or two useful pieces of advice in here.

Best,
Mark

A few additions for the Prehab sticky thread:

I also incorporated serious stretching of the upper traps and the pecs.

My preferred trap stretch was right ear to right shoulder, pull with right hand, depress left shoulder. I also held a 45 lb plate in the left hand. Eventually, I moved it to a contract-relax format: I went to a "gentle tightness" and forcefully executed an isometric of the left ear to the left shoulder (obviously, no movement). The goal here is to reduce the tone of the traps.

My preferred pec stretch is a bit hard to describe: I utilize one of the machines (a lat pull down) in a very odd manner. Here's an attempt: One arm over head (making sure to raise with the serratus and not shrug the trap), palm forward and drive the forearm into an obstacle (a bar at head height plus a foot or two would work): now, sink your hips, twist your feet and hips away from the arm, and let the shoulder girdle float back behind the neck. If you get a tingly sensation in your forearms and fingers, you might be doing it right. Tightness in the pecs can cause constriction of blood and nerves underneath the insertion into the shoulder (thoracic outlet syndrome). In this case, it is an indicator of a "good stretch". Also, I'm thinking a lot more "up" than "back". "Back" comes from the hips and the twist. Thinking "up" with the arm keeps it open.

Derek Weaver
02-28-2010, 09:48 PM
Good one on the hips: http://www.tmuscle.com/readArticle.do?id=1508256&cr=performanceTraining

Derek Weaver
03-14-2010, 11:14 PM
Good stuff on trigger points. I actually found this one on another link that Allen had in his log on EQI's.

Trigger points: http://optimumsportsperformance.com/blog/?p=161

Allen Yeh
05-24-2010, 03:36 AM
http://ericcressey.com/shoulder-health-forearm-wall-slides-with-band

Eric Cressey seems to always have some good stuff. I'll try this out this week.

Garrett Smith
08-28-2010, 04:02 PM
http://mobilitywod.blogspot.com

Kelly Starrett's new contribution.

Harry Munro
08-28-2010, 04:19 PM
I really like the Mike Boyle stuff. Personally my warmup is almost always: foam foll, pumps, psoas stretch, Cook hip-lift, dislocations, core work, goblet squat.

This is a brilliant: http://www.youtube.com/watch?v=mEEFmxTOT2M&feature=player_embedded

Blair Lowe
09-04-2010, 07:28 PM
I like the HUG but haven't seen it together. I've been doing the 3 now a lot though I've always done the hip flexor lunge and side lunge for a very long time. It's the pidgeon stretch that has really helped attack my ITB. It had gotten pretty bad by May of this year until I learned it watching some of the Kstar on Khalipa footage.