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12/09/2019

⁣Here is a clip from week 6 Homework of the Advanced RKM - focused on the Straddle. Follow along for cuing.⠀
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1⃣ Breathe into the Passive Stretch⠀
2⃣ 1 round of Hip Flexion PAILs/RAILs⠀
3⃣ 2 rounds of Hip Abduction P/R’s⠀
4⃣ x3 Straddle Hover’s⠀
🤟 We warmed up with a 6 minute series in the Frog prior to this⠀
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The Winter RKM cycle launches January 6. Link in bio to reserve your enrollment and start training today. ⠀
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06/14/2019

What joint ranges of motion are required for your goal movements?
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is guided by this question. Here’s a sample Cossack squat focused tri-set. Shown in reverse, sped up X4:
1️⃣ Quadruped Hip Abduction Liftoffs
2️⃣ Humbled Knee Flexion Passive Range Holds
3️⃣ Cossack Squat / Lateral Squat Kinetic Stretching
🔑 Strength Training for your joints so you can
🤘 Join me for class every Sunday 10:30-11:45am

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06/13/2019

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🐬 Thats a wrap for the FRC x FRA Pro Cert with the dolphins!
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🏈Congrats to the newest Pro sports team for becoming certified! 👏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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05/20/2019

Here is an advanced setup to train shoulder flexion. This is an example of Eccentric Neural Grooving and is NOT a starting point. For those looking to bulletproof their overhead position continue reading for coaching cues. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
1️⃣ Irradiate tension and attempt to push the yoga block through the wall
2️⃣ Slowly hinge forward as you maintain effort pushing into the block
3️⃣ Once the forehead sets down use the opposite hand to assist back and reset
🔥 This dramatically increases the ROM demands, eccentrically loading flexion
⚠️ Look out for ribflare - do not allow the spine to extend and fake shoulder motion
📝 I like to train these in sets of 8-12 with slow tempo reps, typically after PAILs and RAILs ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

04/25/2019

Seated Pistol Hover Challenge ➖➖➖➖➖➖➖➖➖➖➖➖➖
In a seated Pistol Squat, press the back of the body into the wall. Irradiate tension. Lift the thigh and attempt to hover a yoga block. Keep the reps honest - that means no change in body position. Too easy? Add a block! Can you beat Dani’s 5? Story your attempt and tag me. ➖➖➖➖➖➖➖➖➖➖➖➖➖
Warning, your leg is heavier than you think 😜. Breathe through those quad cramps. Want to build monster hip mobility? We are accepting new RKM students through May 1. Link in bio with details.

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04/15/2019

“Hold on like you were sinking on the Titanic”
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Sunday mornings aren’t complete without a family run. Shown is a portion of this mornings warmup prior to a 4 mile jog with and our puppy Bentley. Friendly reminder, loaded CARs are not a starting point. If you’ve recently started training with start unloaded. See below for some coaching tips!
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1️⃣ Pillar blocked Hip CARs - you should be holding on like you were sinking on the Titanic. Irradiate tension and fight for that. honest hip ROM. Work slow sets of 6-8.
2️⃣ Seated Knee CARs - I really like this variation to help me dissociate knee motion from hip motion. Higher reps can be helpful here, try sets of 12-15. Make sure to really emphasize Tibia 🦴rotation.
3️⃣ Foot loaded Ankle CARs - shifting the ankle weight to the foot is one of my favorite tricks to progress the ankle CAR. This really helps me to feel engagement on both sides of my ankle. Again, I like high reps here. Try 12-15 both ways. 🤘

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04/12/2019

Pro tip: take your mobility training outside. ☀️ Vitamin D + is a powerful combination to my workout with - maximizing shoulder capacity and minimizing tan lines 😎
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I had a great time discussing and practicing methodologies with this beauty. There is always something to learn from everyone, and every experience. Surround yourself with excellence, and excellence will come. Thanks brother 👊 . Until next time!
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04/07/2019

Swimmer Hovers from 90-90 are a staple in my practice. The added demands on the hips make the shoulder challenge so tough. See below for a few coaching tips and remember, your last chance to enroll with discounted pricing in my May RKM group is tonight.
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If you look closely you’ll notice my lead knee is elevated. I strongly suggest slight modifications to your 90-90 position when working these. If hip ER is limited, lift the lead knee slightly. If hip IR, try sitting up on a pad or pillow. If that is still too much post out to the side on your elbow and complete single arm reps. I like to work sets of five with a 5-10 second tempo after hip PAILs and RAILs. Add a nice slow Bear-sit Transfer and complete on the opposite side. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

04/02/2019

Closed chain protraction and retraction
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Here’s a simple scapula drill I like to use to help clean up protraction and retraction. Balance a dowel or broomstick on your fingers and reach as far forward as you can, protracting the scapula. Reverse and pinch the shoulder blades together to pull the dowel toward you, retracting the scapula. See below for some common compensations to avoid.
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Scapula motion is often really sloppy. In protraction avoid letting the Tspine flex, make sure the chest is proud. During retraction the Tspine will extend or neck will crank, irradiate tension to prevent it. If you see the height of the dowel changing you are cheating, keep these honest! I like high rep sets (20+) during a warmup or cool down.
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