Introduction Process vs. Outcome based on 150lbs Think about the process it takes to prepare for a tournament, a bike race, etc. That is our focus, not the outcome. That is how we gage our success or potential. Energy Output Sleep = 63 calories Biking = 650 calories per hour Golf = 1442 calories carrying clubs and 822 calories using cart. Calories in & calories out body travels the path of least resistance how do we increase our efficiency? Responsibility & Education Responsibility & Education Hold yourself accountable working out is 2% of your day Education Esplanade team 2% of 100 is 2. We are 98% here to help you, help grow with you, help learn the best we can whether it is us or not. Corrective Exercises This seminar is to help you feel better, move better, perform better. How do we do that when we have aches and pains? Hopefully today you will walk away with a few different ideas. Q: what is the #1 cause of injury? A: Asymmetries. Muscle weakness and strength that offsets the body. If you come to the gym and lift weights, you are likely just supporting your asymmetries. Corrective Exercises help correct or align improper muscle function. Foam Rolling: myofascial release Q: What are muscle knots? A: muscle fibers run in different directions in our body so we can move in all the ways we can. These muscles can be overused (talk about later on), they can be asymmetric, or they can be inactive. Muscle do not actually form a knot. When we get muscle knots they are fibers that are adhering to each other. Knots may need to be massaged and stretched, but they may also need to be worked. We can help prevent muscle knots and allow our body to work properly with corrective exercises.
Foam Rolling Shoulder Mobility Targets: Latissimus Dorsi & Posterior Shoulder Targets: Pectorals & Anterior Shoulder Hip Mobility Targets: Glutes/Buttocks Targets: outside of leg adductors
Targets: Back of leg Hamstrings Targets: Hamstrings crossed legs Targets: Inner Thigh & Groin Abductors Targets: Front of Thigh - Quadriceps Shoulder Mobility Supine Shoulder Wall Push Targets: Back & Shoulder Trapezius Targets: Shoulders & Core feet up
Supine Shoulder Medball Push - Targets: Shoulders & Latissimus Dorsi All Fours Shoulder Rotation -Targets: Shoulder & Scapular Motion Step 1 Step 2 All Fours Shoulder Slides - Targets Shoulder & Scapular motion Step 1 Step 2
Hip Mobility Bridge Targets: gluteus maximus & medius (buttocks) Step 1 Step 2 Single Leg Bridge Targets: gluteus maximus & medius (buttocks) World s Greatest Targets: Entire Hip Complex
TRX Squats Muscle Integration Hip Complex & Gluteus Muscles TRX Runners Stretch Muscle Integration - Gluteus (buttocks) & Abductor (inner thigh) Joint By Joint Approach Joints alternate between mobility & Stability. Each joint or series of joints has a specific function and is prone to predictable levels of dysfunction. As a result, each joint has particular training needs. Injuries relate closely to proper joint function, or more appropriately, to joint dysfunction. Problems at one joint usually show up as pain in the joint above or below. Using this approach Low Back Pain is caused most often by a lack of hip mobility. Knee problem? Look to the joint above (hip) or below (ankle).
Corrective exercises use muscle activation then muscle integration to release myofascial damage, helping to correct asymmetries and release pain. Excess-Post Exercise Oxygen Consumption (EPOC) EPOC amount of oxygen required to restore your body to its normal, resting level of metabolic function. Interval Training - Brief bouts of exercise that vary with intensity followed periods of rest. Do more in less time & be healthier because of it. Benefits of Interval Training You ll Continue to Burn Calories - for a couple hours after exercise. Bursts of increased intensity increase caloric expenditure, thus, burning more calories. You re More likely to Stick to It - due to the variety of exercises in strength or cardio routines. Boosts Endurance Boosts Overall Health Improves Heart health & Increases VO2 Max Improves Blood Pressure Decreases Body Mass & Fat Mass Faster Reduce Fatigue & Prevent Disease Injury Prevention Ground Force Reaction (GFR) physics & biomechanics term force exerted by the ground on a body in contact with it. Newtons Laws 1 st : Objects at rest remain at rest and objects in motion remain in motion unless acted upon by an outside force. 2 nd : Force = mass x acceleration 3 rd : For every action there is an equal and opposite reaction Overuse Injury Damage to bone, muscle, or ligament due to repetitive stress without allowing the body to heal.