Fluid-Dynamics 1

Copyright 2012 by Robbie Hebert All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any informational storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Robbie Hebert, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal an these cases require written approval from Robbie Hebert prior to publication. For more information on resistance band training or other products please contact: Robbie Hebert at robbie@abearperformancetraining.com Robbie Hebert Websites: www.abearperformancetraining.com Disclaimer The information in this manual is offered for educational purposes only. The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With this in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training and strengthening initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming. Fluid-Dynamics 2

Movement Prep Fluid-Dynamics 3

Dynamic Flexibility Dynamic flexibility is more useful as an immediate pre-activity muscle stimulator. By moving the muscle through its range of motion, the muscles get activated or turned on to the fact that they need to be prepared for the activity that will be required. While static stretching tends to target individual muscles one at a time, dynamic stretches are most effective when they incorporate many muscle groups together, particularly the larger ones surrounding the hips and trunk. The hips and pelvis are not only located in the center of the body, but they really do serve as the center of all athletic movement in sport. This dynamic flexibility routine is extremely important, as it will be completed before all activity. Preparing the body properly is key for anyone who will compete at a high level. How does Movement Prep works? Research has shown that a dynamic warm up (movement prep) actually makes you stronger and helps yield long-term flexibility gains. This allows you to actively elongate your muscles in a series of movements, which can improve balance, mobility and stability. You will perform approximately 5 to reps of each dynamics exercise in your routine. This routine will feel like part of your workout, at first it might feel like a workout itself. The athletes body will quickly adapt to the exercises, and when you re done, you ll feel warmed up, rather than worn down. The #1 goal is to better prepare your body for whatever follows, whether it s a workout, a game or practice. Benefits of Movement Prep Routine The Movement Prep routine helps you prepare both physically and mentally for your workout that is about to take place. It increases your heart rate, core temperature, and blood flow to working muscles that will be targeted in the activity that will be taking place. Another benefit: Nearly every athlete has at least one muscle group that s completely shut off. (hips and glutes are most common). This can cause other areas of the body to compensate, which ultimately leads to injury. When a dynamic warm up is performed before activity, it takes only a day or two to reactivate these inactive areas (muscles). Strengthening muscles in this new range of motion will stabilize all the smaller muscles around your joints that help hold them together. This will improve posture and performance and decrease potential for injury. Fluid-Dynamics 4

Movement Prpe: Exercises Glute Bridge (Ground Base) Lying face up on ground with arms to side, knees bent, and heels on ground. Performance 1. Lift hips off the ground until knees, hips, and shoulders are in a straight line 2. Hold 2-3 seconds, return to start position and repeat for prescribed number of repetitions TIPS: Coaching Keys Do not let back hyper-extend What you should feel: Working mainly your glutes and secondarily your hamstrings and low back Fluid-Dynamics 5

1 Leg Glute Bridge On the floor, face up, right knee bent to 90 degrees with heel on ground, left leg held to chest Performance 1. Fire your right glute to bridge hips to sky so weight is supported only by the right heel and shoulders 2. Hold, and return to start position 3. Repeat for prescribed number of repetitions and switch legs Coaching Keys 1. Pull toes to shins 2. Initiate movement with glutes 3. Keep hips level with the floor 4. Push tailbone away from top of head What you should feel: Working your glutes, hamstrings and low back Fluid-Dynamics 6

Lunge (Forward / Backward) Standing with feet shoulder width apart. Same starting position for both forward and backward. Performance 1. Step forward (or backward) and lower your hips toward the floor by bending your knees. 2. When your front knee is just off the floor, quickly return to a standing position by pushing off with your front leg. 3. Keep your chest up and use your arms to stay balanced as you move. 4. Alternate your legs and repeat for the prescribed number of repetitions at a quick pace, performing one repetition per second. Lateral View Front View Coaching Keys Do not let your front knee slide forward past your toes or collapse to the inside. What should you feel: Working your glutes, hamstrings, and quadriceps of your front leg and stretching the hip flexor of your back leg Fluid-Dynamics 7

Inchworm Standing or push up position Procedure 1. Bend over at waist and walk hands out into a pushup position 2. Keeping knees straight, walk toes toward hands 3. When stretch is felt, walk hands back out and repeat for prescribed number of repetitions Shift Back Finished Position Coaching Keys: 1. Keep knees straight 2. Walk hands out farther beyond your head for increased difficulty 3. Keep stomach tight What should you feel: 1. Stretching the hamstrings 2. Working the shoulders and torso Fluid-Dynamics 8

Lunge Elbow to Instep (Walking Forward and Backward) Standing then going into a lunge position. Performance 1. Step forward into lunge with right foot 2. Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for1-2 seconds 3. Place right hand outside of foot and push hips to sky 4. Drop hips and step into next repetition with the other leg 5. Continue for prescribed number of repetitions Coaching Keys 1. Keep back knee off ground 2. Contract back glute during stretch What should you feel: Stretch in both right and left groin, back leg hip flexor, front leg glute and hamstring Fluid-Dynamics 9

Drop Lunge Standing Performance 1. Reach left foot 2 feet behind right foot 2. Square hips back to starting position and sit back and down into squat 3. Stand and step laterally with right foot and then repeat stretch on same side 4. Continue for prescribed number of repetitions and then reverse directions Coaching Keys 1. Keep chest up 2. Maintain weight on heel of front leg 3. Do not let front knee slide over toe What should you feel: 1. Stretching the outside of both hips 2. Working both hips Fluid-Dynamics

Walking T / Inverted Hamstring Stretch (Forward and Backward) Standing on one leg with arms raised to 90 degrees and shoulder blades pinched together Performance 1. Bend over at waist and kick opposite heel to sky 2. When stretch is felt, stand and step back with other foot and repeat for prescribed number of repetitions Coaching Keys 1. Keep back flat 2. Maintain straight line from ear through hip, knee and ankle 3. Try to not let foot touch ground between repetitions What should you feel: Stretching the hamstrings, and challenging your balance Fluid-Dynamics 11

Movement Prep: Week 1-4 Exercise Week #1 Week #2 Week #3 Week #4 Sets Reps Sets Reps Sets Reps Sets Reps 1- Glute Bridge 1 1 1 1 2-1 Leg Glute Bridge / / / / 3- Lunge (Forward / Backward) 4- Inchworm 1 8 1 8 1 8 1 8 5- Lunge to Elbow To Instep 6- Drop Lunge 7- Walking T (Forward / Backward) Fluid-Dynamics 12

Week 5-8 Exercise Week #5 Week #6 Week #7 Week #8 Sets Reps Sets Reps Sets Reps Sets Reps 1- Glute Bridge 1 1 1 1 2-1 Leg Glute Bridge / / / / 3- Lunge (Forward / Backward) 4- Inchworm 1 8 1 8 1 8 1 8 5- Lunge to Elbow To Instep 6- Drop Lunge 7- Walking T (Forward / Backward) Fluid-Dynamics 13