Morning, folks! We’re back for part 3 of our series on our YouTube channel to help folks build better shoulder health, mobility, and strength. Today we’re talking mobility. If you can’t reach behind your back and with your thumb reach the bottom edge of your opposite shoulder blade, you’ve got problems coming. If you can’t raise your arms fully overhead with your elbows straight and your thumbs pointed behind you, you’ve got work to do. We’ll show you how to solve both problems today. Enjoy!
Blasphemy contained within!
Morning, folks! We’ve got another video up on our YouTube channel. Today we’re diving back into warm-up ideas. This time with a warm-up we love for just about anyone, be you a lifter or field athlete, or just general dude or lady looking to get more fit. You’ll find the holes in your squatting game today with this one, enjoy!
Morning, Folks! So it turns out that this whole building a garage gym deal takes a bit more time and effort than we had originally anticipated. We appreciate you guys who have continued to check in here on the blog, our YouTube Channel, and our social media outlets. You all are what drive this ship forward.
Towards that end, we’re back on the Restore/Thrive YouTube channel today, this time talking about how to select the best warm-up and cool-down activities if you’re trying to improve you mobility along the way. Give it a look and have a great day!
Morning folks! It’s Tuesday and that means more YouTube goodness. Click on over to the Restore/Thrive YouTube Channel to check out a quick primer on performance enhancement through a better warm-up.
The extra item for today could be called a “Programming Update”, for lack of a better term. We’re going to be chasing down some big goals over the next 10 weeks. Primarily, opening our first neighborhood gym space. Simultaneously, we’ll be pushing out our first piece of downloadable content for folks not in the area who need some guidance fixing common physical limitations that are impeding their performance in whatever pursuits of a physical nature they’re engaged in.
If that sounds like a lot to tackle in just over two months, that’s because it is.
Which brings us to our programming update. With a few exceptions, you will experience Restore/Thrive on YouTube for the better part of the next 10 weeks. As much as we love to drop knowledge via the blog, we’re not big on putting out less than our best when it comes to content.
Our only ask is that you bear with us (and subscribe to the YouTube Channel!) while we work out these growing pains.
Happy Tuesday, everyone!
Five minutes to a better morning
Morning, Folks! We’ve got a new video up on the Restore/Thrive YouTube Channel. This one is for you if you have a hard time getting going in the morning, stiff shoulders, hips, or backs. Try it on and have a great day!
Crossing the finish line in our series.
The last stop on our journey to transform your body, your routines, and your running performance is here. If you’ve been hard at work to meet the following standards, by now you should have a solid hold on what your actual strengths and weaknesses are.
In cased you missed it, here are the first 11 standards we’ve discussed to date:
#12 Jumping and Landing
Specifically, can you jump and land with good mechanics? In essence, the running motion is a series of single-leg mini squats each time your foot hits the ground. The ability to maintain good posture and alignment in this instance has direct correlation to the health of your ankles, knees, hips, and low back.
Similar to our Squatting Standard, landing from a jump should demonstrate your ability to create a stable mid-line, produce torque at the hips, and control your foot and knee position as your feet hit the ground. If your feet turn out and your knees collapse in when you land from a jump, it’s a good bet your body does the same thing when you run. And there’s no amount of tape, arch support, or pain medication that will keep you from shredding your patellar tendons and grinding your knee cartilage to dust if you run like a duck (toes out) or a pigeon (toes in). Mastering good jumping and landing mechanics takes a huge injury risk off the table and helps you develop better strength through your posterior chain (glutes and hamstrings) as well as your feet and ankles.
Passing the Jumping and Landing Standard is a two part test. First, can you jump and land with both legs, maintaining good foot, knee, and spine position?
Test #1: Jumping Onto A Box
Sit back in a quarter squat position, loading your hip and hamstrings, keeping your mid-line engaged and back neutral.
Forcefully extended your knees and hips, pushing off the ground while your arms swing forward and upwards.
Good landing position looks exactly like good squat position: your shins are vertical, your back is straight, and your knees are out with your feet pointing straight ahead. From another angle:
Fault #1 (Knees collapsing inward)
If you land like this, please stop it, while your ACL’s are still intact.
Fault #2 (Feet turned out)
If you land like this, not only are you collapsing your arches, but once again you are creating an abnormal amount of torque in your knees that will grind those joints down at an exponential rate.
Test #2: Single Leg Jumps
Our second jumping and landing test will tell you if you’ve got good power in your lower legs and enough strength down there to control how your foot contacts the ground. Additionally, single leg jumping is the perfect antidote for weak feet and ankles, as well as a quality way to warm-up before you run.
Jump from your hips and minimize your knee bend
Keep neutral position from head to toe
Land on your forefoot and let your heel kiss the ground before hopping up again. Each landing should be performed with the foot straight and knee in a neutral position
Arch collapses (foot turns out), valgus knee (inside of foot).
If you are struggling to meet these standards, I suggest two things. First, re-visit your squat form and begin a daily routine of squatting to ingrain good alignment for your lower body and trunk. When you can pass the Tabata squatting protocol we outlined, you should be ready to start training your jumping and landing mechanics.
Second, if you passed this standard, as mentioned above, both of these variations are great exercises to practice on a weekly basis. Maintaining good jumping and landing mechanics is a sure-fire method to help you run your best. And plugging in 30 squats and 30 single-leg jumps for each leg is an awesome way to prime the pump of your lower body muscles before you head out for your next run.
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