Movement Resolution

14/01/2020

Today members are re-testing their strict press strength.
It is really important to work on all kinds of strict strength as strength is one of the best correlates to longevity. However, sometimes strict pressing or overhead movements, in general, don't feel so good on some athlete's shoulders. This could be because of their mobility!
In this video, we show you a quick screen you can do for yourself or a friend to determine if you or they have adequate shoulder mobility to perform a barbell strict press well. If you are limited in your overhead mobility, no worries! There are still lots of ways to get stronger overhead without both hands on the barbell!
We love moving to single-arm variations as well as variations where the angle in which the shoulder is moving, are slightly decreased. This decreases the load placed on the shoulder and allows athletes to perform an overhead movement a lot better. They are also helping improve shoulder mobility at the same time while building that overhead strength. It's a win, win, win!
If you've found you have limited shoulder mobility try these variations out or have a chat with one of our coaches from to come up with a plan that's best for you.

13/01/2020

10/01/2020

If you are able to take what we've taught you, run with it and continue to get better we've done our job.
is our latest example of this.
Lloyd worked with over the summer. As a teacher, he had the extra time to commit and invest in his health. Since summer ended, and the schedule started to pick up again, Lloyd has continued to work on the things he picked up over the summer.
He has been consistent and continues to work on his extra little things every time he comes into the gym. This consistency has paid off with his single arm shoulder press jumping from 20 --> 40 pounds and most recently a massive 275-pound front squat PR!
Furthermore, the exercise and education have allowed him to modify workouts on his own while still getting the intended stimulus from that workout.
It is amazing what a little extra knowledge about your own body can do. Of course, we will still be there to answer questions and help you along the way. But the end goal is for you to be able to make those decisions and modifications yourself.

28/12/2019

Here's another video to help with your hips!
Side shuffles are great for lengthening and strengthening your adductors (the inside of your leg). Quite often these will show up as tight in our hip flexion test when the opposite leg raises up. You can check out the hip flexion test on channel here https://youtu.be/KyNdZQBvThw
We also generally move forward and backward, or up and down in most movements in the gym. We need to switch it up so that we don't overdevelop one movement pattern and underdevelop another. Moving laterally is a great way to switch things up.
Start with slow bodyweight side shuffles and then, if able, progress to pulling a sled!
Got questions? Let us know in the comments!

27/12/2019

You can have all the flexibility and mobility in the world and still be in pain. Sometimes strength is the answer you need.
You need to have a strong, stable base in order for that cannon (your muscles lifting a weight) to fire effectively. If not, it’s just going to wobble, be unstable, and won’t be nearly as effective. You might even tip over!
It's the combination of mobility and strength that leads to owning your ranges of motion. Owning these ranges means that you can control them. Controlling all ranges of motion means minimal risk of injury during any activity. That sounds good, doesn't it?

24/12/2019

We know we can't help everyone. But we see that as a strength, not a weakness.
The main goal is to provide the best service to you. If we can't do that, then we will help find someone who can.
Sometimes we have clients continue to work with us and another health care provider at the same time. Sometimes we need to go our separate ways for a little while. There's nothing wrong with that. There's no shame in it and we feel good about it because then you are getting the help you need.

23/12/2019

Do you ever get a pinching feeling in your hip when you squat? Or during the hip flexion test? If you don't know what we are talking about check out our video for evaluating hip mobility first! We posted one last week.
A pinchy hip can be a common feeling during the squat. It can lead to a lot of discomfort and really we just want it to go away!
Here is a routine that we have had some great success with!
Step 1 - 30-60 seconds of Banded hip distraction. Here we are trying to manipulate the position of the ball of your femur within the hip socket. If we can get it to move a little bit we can then strengthen it in a new position. Eventually, the hip will get strong in this new shifted position and stay there. This means that your hip won't feel so pinchy anymore!
Step 2 - 20-60 seconds of a Bottom Squat Hold. As we said in step one we need to strengthen it after we mobilize. This is what a bottom squat hold can do. It is important here to stay on tension. This means we aren't sitting loosely at the very bottom of our squat. You can also do normal squats or step-ups here as well.
Step 3 - 10-20 Banded Step Overs. Here we are getting that hip moving through a more full range of motion. We are also getting the ball of the femur rotating in the hip capsule.
Do 2-3 rounds of this routine and see if it feels any better. For those of you who immediately feel a difference, great! This is your go-to routine for the next little while, especially before you squat!
See Youtube channel for the full video https://youtu.be/RIiEt4PYpuY

20/12/2019

Has your rehab process come to a standstill?
A visit once every two weeks to see physio or chiro is not going to solve the underlying issue of why your pain started in the first place. We are not saying these services aren't valuable. They are extremely valuable! But working on the issue only once every two weeks is not the answer. If they give you exercises you need to DO THEM! YOU are in control. Consistency is key.
Consistency is also the hardest part. Having some accountability can help. That is one thing that makes our training methods different. We either work with you in-person 2-3 times per week or we set you up on an online platform called .co
Here's how the online platform works:
1️⃣ We send you a reminder email every day that you have a workout due (you don't really even have to think, just do 👌)
2️⃣ If you miss a workout we send you a reminder email that you missed your workout (no one wants this email 😜)
3️⃣ When you complete a workout you can put in your results, comments, and even videos! (It feels good to check something off ✅)
4️⃣ Your coach can comment on your workouts (We keep our eyes on you 👀)
5️⃣ You can ask coaches questions directly through the platform (this gives you confidence knowing someone is there to answer your questions within 24 hours 👍)
Another thing that makes us different is that all of our coaches get their own online programming! We are actually going through it too so we understand what it's like to not have a good day, miss a workout, or have questions. We've all been there.
To recap, be an active participant. The money only works if you do.

18/12/2019

Have you ever heard that you can't do something? That you shouldn't do something? Did that voice come from someone else? Did it come from your own head?
Sometimes we conjure up these nasty thoughts and we do get stuck. We feel that we are where we are and that's the way it's going to stay.
But what if there was another option? What if there was a way to systematically overcome these thoughts and feelings? That's the goal of our approach to rehab! Turning those doubts into realistic optimism.
Take Lori here for example. She had never been able to get her arms overhead. What do you think now? She had also always had her arms fall asleep during the night. With the right movements and drills, this sensation began to improve!
What you are feeling right now is there for a reason and is completely valid. You may not feel like you can do "X" right now. The key to that phrase is "right now". We are here to tell you that one day, you can!

16/12/2019

Hips are unique. Everyone's are slightly different. The differences are most often seen in an individual's squat. Sometimes you see someone who is better at squatting narrow while someone else squats really wide.
Why is that?! It's all in the hips! Literally.
Quiz Time!
After watching this video can you determine if she has limited hip flexion?
Leave a comment below with your answer! ⏬ ⏬ ⏬