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Old 10-20-2009, 07:10 AM   #1
Allen Yeh
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Default 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.
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Last edited by Allen Yeh : 10-20-2009 at 10:11 AM. Reason: added reasons for adding this into routine
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Old 10-20-2009, 09:51 AM   #2
Chris Forbis
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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
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Old 10-20-2009, 10:32 AM   #3
Allen Yeh
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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
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 10-20-2009, 11:51 AM   #4
Garrett Smith
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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!
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Old 10-20-2009, 12:03 PM   #5
Donald Lee
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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
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Old 10-20-2009, 05:30 PM   #6
Steven Low
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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/2009/0...ic-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/2009/1...-dysfunctions/

Strains:
http://www.eatmoveimprove.com/2010/0...uscle-strains/



Ido's preparation:
http://idoportal.blogspot.com/2009/0...-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/as...b_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_a..._savers_part_i
http://www.tmuscle.com/free_online_a...savers_part_ii

Ido's scapular mobilization work:
http://idoportal.blogspot.com/2009/0...sequences.html

Low back savers:
http://www.tmuscle.com/free_online_a...er_back_savers
http://www.tmuscle.com/free_online_a...er_back_savers

Bulletproof that back:
http://www.tmuscle.com/free_online_a...roof_that_back

Low back:
http://thelowback.com/

Sacroiliac evaluation & mobilization:
http://www.youtube.com/watch?v=lo3DZ...e=channel_page
http://www.youtube.com/watch?v=Rkltz...e=channel_page

Hamstring strain/strain rehabs:
http://forum.bodybuilding.com/showth...hp?t=115638201

Kelly Starrett's calves too tight bro:
http://sanfranciscocrossfit.blogspot...tight-bro.html

Foot drills (for injury conditions):
http://bellsouthpwp2.net/n/a/navycfl...t%20Drills.doc

Flat feet:
http://www.biggerfasterstronger.com/...b_FlatFeet.pdf

Bunions:
http://www.board.crossfit.com/showpo...75&postcount=9

Trigger points:
http://www.webmanmed.com/painrefer_f...gptcharts.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.
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Last edited by Steven Low : 01-19-2010 at 10:14 AM.
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Old 10-20-2009, 07:22 PM   #7
Derek Weaver
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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
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Old 10-20-2009, 07:37 PM   #8
Kevin Perry
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I'll add another site on Self Myofascial Release:

http://www.sport-fitness-advisor.com...l-release.html
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Old 10-29-2009, 08:29 PM   #9
Derek Weaver
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Quote:
Originally Posted by Garrett Smith View Post
...
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?
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 10-30-2009, 03:31 AM   #10
Allen Yeh
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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.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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