XPT Gym Session – Resistance Training
Overarching Theme – “Core to Extremity”
The spine is the center for everything – it needs to be anchored in stable condition before we can allow movement. When there is an imbalance or a weakness or instability we are exposed or vulnerable to injury. These imbalances arise or often become apparent:
When FATIGUED or STRESSED
With increased LOAD
With increased VOLUME
Under these circumstances, it is easier for a breakdown in stability to arise and a ‘fault’ develops. Instead we need to SCALE the movement to prevent injury.
KEY FOUNDATIONAL EXERCISES
PRESS or PUSH-UP
It’s important to keep the body “stacked.” Often, individuals have poor form – with the head tilted forward, the spine arching, and the butt has dropped and is relaxed. To keep the correct position, you must:
-Keep the chin back
-Hands – should be slightly behind the shoulders
-Elbow pits are facing forward
-Keep butt flexed or “on”
-Bring body to the ground
-Keep the butt “on” and then press up
* If the upward “press” is difficult:
-compensatory position tends to arise where butt drops and lose the “stacked” position
-instead, under these circumstances, just drop the knees and press up with the arms
This exercise requires impeccable form and attention to stability (especially when performing movement with kettle bells) if you have back problems. However this exercise helps to engrain a pattern of keeping the back flat when bending to lift something off the floor. When fatigued or when relaxed/unaware, we ROUND the back and leave ourselves vulnerable to injury.
FORM: To keep spine stable…
-Turn the butt ON (squeeze)
-Keep belly button in
-Push hip back
As you lower, the butt will naturally turn “off”, but:
-The HAMSTRINGS will turn on – hamstrings will support most of the way down until reach limits of range of motion -Then knees can bend the rest of the way
-The arches of the feet will help keep the movement grounded
* Keep the toes pointing forward
* Keep the knees “out” laterally, rather then pointing them “in” to avoid ACL injury
* Keep the shoulders back
* If you use two dumb-bells, bring feet together and will need to drop down lower to pick up the dumbbells
FOR WOMEN: It’s extremely important to focus on keeping the knees pressed ‘outward’ laterally to avoid ACL injury. Women’s knees tend to turn ‘inward’ due to the female anatomy (Q angle).
BEAR CRAWLING ‘QUADRAPED’
Start with all limbs on the ground, down on all fours and crawl forward across the room.
-Start on your knees
-Lift the knees by just one inch
-Keep chin down
-Stay on the toes
-Keep ‘steps’ very small
-As you are ‘crawling’ with your arms keep your elbow ‘pits’ forward
-Crawl forward and backward
-Rest an object (pad or cushion)on your back to make sure it is stable
* The entire complex of the core needs to be engaged – this activates the pelvic ‘floor’ and diaphragmatic ‘ceiling’, as well as the abdominal muscles (which are serve as the ‘walls’).
* Engagement doesn’t need to be @100% – even partial activation of the musculature is protective.
This activity benefits:
Daily life – supports the walking movement Joint mobility – opens the hips, improves range of motion(very helpful for people with tight hip muscles)
* Get into “true” extension – the knee should be behind the hip – do NOT drop straight down @ 90 degree angle
* You should NOT be walking a tightrope or in a single straight line – instead keep steps/feet in line with the hips.
* Knee should not dip inward (toward the middle), but should stay in line. You can even try to push outward laterally to protect the ACL.
* Arms should remain directly above your head to stabilize the movement – even though the tendency is to let them drop forward.
TAKEAWAY – QUICK DAILY STRENGTH SESSION
5 minutes – Moderate intensity jumping rope or jogging
Use nasal breathing only
THREE ROUNDS EACH:
10 BEAR CRAWL – forward and back
10 DEADLIFTS – using lighter weight 30 seconds
PLANK (top of push up)
3-5 PUSH-UPS – use attention to correct form 2-3 minutes
REST between each round