Pre-hab, Rehab and warmup Sticky
Derek S. had a good idea of creating one thread where we'll try to store all the suggestions, links...etc
I'll start off:
Dispelling the Glute Myth by Bret Conteras
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.
Great one to start with, Allen.
Joe DeFranco (scroll down to find them):
Agile Eight (lower body): http://www.defrancostraining.com/ask..._08-10-03.html
Simple Six (upper body): http://www.defrancostraining.com/ask..._08-10-31.html
Essential Eight: http://www.tmuscle.com/readArticle.do?id=1778726
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
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):
Also, IMO, a much better alternative to foam rolling is Yamuna Body Rolling:
EliteFTS YouTube videos with Dick Hartzell on Jump Stretch training:
Diesel Crew YouTube videos on their rehab protocols:
May I add that your timing on this sticky thread is impeccable!
I posted this before. It mostly has Lyle talking about warmups, and it has some advice for fight specific warmups.
Welps, I got a long post coming up (most of it is organized into my rehab/prehab folder and goes down the body):
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.:
Self mobilization work:
Common Posture problems:
Self myofascial release (foam roller):
Rotator cuff strengthening:
Diesel crew shoulder rehab (dif video than Garrets):
Ido's scapular mobilization work:
Low back savers:
Bulletproof that back:
Sacroiliac evaluation & mobilization:
Hamstring strain/strain rehabs:
Kelly Starrett's calves too tight bro:
Foot drills (for injury conditions):
Decreasing fat intake = more injuries in female runners (weird, eh?):
I probably have some other stuff because my categories aren't too good. Oh well.
Neanderthal No More Series from T-Nation (or muscle or whatever the hell they call it now. Cressey and Robertson at their finest.)
Part 2: http://www.tmuscle.com/free_online_a...o_more_part_ii
Part 3: http://www.tmuscle.com/free_online_a...al_no_more_iii
I'll add another site on Self Myofascial Release:
Catalyst Athletics Standard warmup:
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.
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