A few weeks ago Shawn and myself attended the Perform Better Summit in Long Beach. Three days of hands-on seminars and lectures from the world's top strength coaches, PT's, Rehab Specialist's and Performance based coaches. I wanted to share three big takeaways:
1) Mobility
Everyone that was talking training or especially in injury prevention/rehab emphasized the importance of mobility work for ALL clients. Mobility we can define as the ability to use flexibility through movement. Whether you were learning the Kettlebell Sport with Steve Cotter, going through some fast paced power training with Todd Durkin or learning about Cardio Strength with Robert Dos Remedios. Mobility work was a requirement, no controversy there.
So what is mobility exercise and why do we need it? It's usually the exercises you do at the beginning of the workout to move your joints through their full functional range of motion. These include lunge variations (side, front, rotation), inch worms, hip lifts, knee hugs... Everyone needs to do mobility so we can prepare our muscles, joints and neuro system to work in that range of motion. Since most people sit most of the day then many muscles be come tight and weak. Mobility work prior to a workout increases the benefit of the workout as well as helps prevent injury during the workout.
Here is a great example of a mobility routine from Athlete's Performance where I will be going on a one week mentorship in October woohoo!:
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Glute Bridge - Marching | 01 | 06 reps each | Play Video |
| Hip Rotation - External - Sidelying | 01 | 12 reps each | Play Video |
| Leg Overs | 01 | 06 reps each | Play Video |
| Knee Hug - Moving | 01 | 06 reps each | Play Video |
| Reverse Lunge - with Twist | 01 | 06 reps each | Play Video |
| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | Play Video |
| Drop Lunge | 01 | 06 reps each | Play Video |
| Lateral Squat - Low | 01 | 06 reps each | Play Video |
| Inverted Hamstring - Moving Forward | 01 | 06 reps each | Play Video |
| Heel to Butt - Moving Forward with Arm Reach | 01 | 06 reps each | Play Video |
Stayed tuned for part 2 and 3. As Carol Nuttal said "this is a lot more than just lifting weights."
Sergio Maldonado
sergiom_personaltrainer@yahoo.com
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