|
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 http://www.tmuscle.com/free_online_a...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. |
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 Mike Boyle: 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): http://www.menshealth.com/cda/articl...10cfe793cd____ 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_lis...s+jump+stretch Diesel Crew YouTube videos on their rehab protocols: http://www.youtube.com/user/smittydi...3C89B08373C720 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.
http://www.8weeksout.com/phpBB3/viewtopic.php?f=3&t=461 |
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_a...no_more_part_i 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 Part 4:http://www.tmuscle.com/free_online_a...o_more_part_iv Part 5:http://www.tmuscle.com/free_online_a...no_more_part_v |
I'll add another site on Self Myofascial Release:
http://www.sport-fitness-advisor.com...l-release.html |
Quote:
|
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. |
| All times are GMT -7. The time now is 10:46 AM. |
Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2013, Jelsoft Enterprises Ltd.