Welcome Coaches Darren and Flavio. Olympic Lifting Seminars coming in August and September. Free Sessions, Private Yoga, Get Steel Strong Special Hours, and more.
Summary of Beginner Workout & Warm-up
Building beginner level programming can be challenging. Here’s a sample exercise workout that we’ve used with great success with hundreds of clients.
Muscle Energy Techniques provides techniques for testing joint range and then increasing the range of motion through contract and release stretching with a therapist. In this short book, MET demonstrates how to test, strengthen, and lengthen some of the most important muscles in the human body. This review discusses some of the techniques provided, and provides additional detail on alternatives.
Squat Warm-up Routine:
Warming up is essential to have a productive workout, and to limit injury risk. Their are many different styles of warm-ups, but today we are going to focus on a squat warm-up routine for mobility and flexibility. Before you get to the barbell or kettlebell it is important to get the body ready for action. You may not feel that you have any tight adductors or groin muscles, but they still could be holding back you squats. If you have the classic Butt Wink or limited squat depth then something is tight or not firing. Take the time to warm up and get your body set for squats. Squats a a great strength move and proper execution is key.
Is your workout routine really working for you? Are you conflating getting sweaty with getting results (e.g. an exercise routine vs training program)? Here are some tips to help you transition from simply working out, to building yourself a real workout program.
There are 8 basic strength movements: the Squat, Lunge, Hinge, Push, Pull, Arc/Hollow, Twist/Resist Twist, and Gait. We’ll cover these techniques and discuss the proper form to do them safely. We’ll also discuss various techniques to test muscle function by selecting members from the audience, and demonstrating how to test for proper neural control of muscles, and how to utilize strength training to restore and improve muscle function.
The Functional Movement Book Review
This book provides an overview of the research and history that Gray Cook and Brett Jones sells at FunctionalMovement.com. While dated, the techniques explained for the Functional Movement Screen (FMS) and Selective Functional Movement Assessment SFMA are really the same today as they were then.
In this review, I am not going to cover the FMS or SFMA components that are discussed in the book. The reason being is that there is ample discussion of these two services from the hundreds of people who have taken the certifications. The book does cover more than just the FMS and SFMA, and that’s the parts I am going to discuss. In addition, if you don’t have the cash to pay for the FMS or SFMA certifications, this book does provide a very detailed explanation of how to perform these techniques.
Functional Movement Systems: map dysfunctional movement patterns, note asymmetry, limitations, and inabilities.