Home Based Movement

08 Nov
Sprinter Pose – Foot Arch & Calf Training This movement is to help with pelvis positioning, hamstring and calf contractions as well as training the arch of the foot. Make sure you keep the leg that’s tucked into the chest in the same position throughout the movement, don’t let it away as you contract the […]
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08 Nov
Side Plank & Thread The Needle This one is for lateral stability with a spot of thoracic rotation. The goal of this is to improve serratus strength and scapula control alongside normal ‘side plank stuff’ such as glute medius and the core musculature. Make sure you perform these in a controlled manner and spend time […]
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08 Nov
Calf & Hamstring Isometric – Sprinter Pose This movement is to help create a co contraction at the back of the knee. This is where the calf and hamstring are controlling knee position. With the hamstrings being a bi articular muscle (one that crosses two joints) it has the ability to contract from both ends […]
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07 Nov
Kettlebell Marches This movement is a good one for pelvic stability. By deviating our centre of mass onto one leg we challenge the frontal plane musculature much more. So for those who need some glute medius and lateral hip stabilisers this one is a good one. Perform the reps controlled. Try not to bend the […]
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07 Nov
Hooklying Kettlebell Protraction This movement is designed to target the serratus anterior, to help with expansion of the anterior ribcage, and to help get the pelvis positioned posteriorly for better bracing. We are using breaths here to help drive expansion where we are aiming to get air and lengthening of tissues. Aim to keep hold […]
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07 Nov
Hooklying Alternating Dumbbell Press This movement is one that we can use at home if we have just two dumbbells. There are other variations of this we can use for different reasons too. This one however is designed to help with a couple things. Restoring some dynamic capacity of the ribcage to alternate in its […]
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28 Oct
Floating Heel Split Squat Think of this as more of an exercise that’s designed to get the calf and hamstring contracting together at the knee and get the arch of the foot integrated too. We should be able to reach a degree of deep knee flexion here and we should also be able to help […]
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12 May
‘Tight Hip Flexors’ & Stretching Properly I’m not a huge fan of ‘stretching’ hip flexors because they’re like that for a reason. And it usually isn’t stretching them that fixes the solution. However if you DO stretch them, do it specifically and with the right intent. Avoid stretching into the joint capsule as a whole […]
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08 May
‘Rounded Shoulders’? Try this upper rib cage opener. This is something that could potentially help with recapturing shoulder range too depending on what the individual has from a ribcage presentation point of view. Directions: keep the elbows tucked into the sides, don’t flare them Push through the thumb side of the wrist Depress or pull […]
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06 May
  Alignment of Resistance with Target Muscle Knowing which direction the resistance is pulling will basically give the answer as to how you need to position yourself in order to line things up. If the goal is to target a lat, we need to adhere to the direction the lat wants to contract right? We […]
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