Phys-Ed

Saw this hack on insta a few days ago, seems legit

Some very interesting strength and conditioning techniques, will be giving a few of these a try next session.

Here I have NFL athlete @ccarson_32 on a full body workout. Reminder $50 off 🤑Exercise Programming Encyclopedia with code SAVE50. This is the most comprehensive & effective exercise programming guide in the industry 🥳that’s a must for any hardcore lifter, coach, or trainer looking to customize their training programs & get the most out of their workouts with literally years of programming options for all goals & levels. It also teaches you how to program all of the unique exercises I post while mastering your movement👏👊. LINK IN BIO. Let’s discuss these 7 exercises. 1.Longitudinal Trap Bar Eccentric Isometric Deadlift: Exponentially more unstable than traditional trap bar. That’s because the bar wants to twist, shake, & rotate in multiple directions as there is both mediolateral & anteroposterior instability. As a result the lifter is forced to dial in their body mechanics & use perfect technique. 2. T-Bench Chest Press: Provides 3 benefits. 1) Forces lifter to drive with hips & glutes on bench press. 2) The head is off the bench which improves cervical elongation & t-spine position which has a tremendous impact on upper body pressing mechanics. 3) the bench acts similar to a floor press keeping the lifter from going past 90 deg. 3. Renegade Rows with Constant Tension: The single biggest mistake I see on renegade rows is setting the weight back to the floor each rep. Use constant tension as shown here for exponentially more effective stimulus to core & back. 4. Longitudinal Trap Bar Overhead Press with Eccentric Isometrics: These are great for correcting asymmetries, imbalances, & instability on the overhead press due to the volatility of the bar. 5. Longitudinal Trap Bar Weighted Pullups with Knee Raise: Even the slightest asymmetrical loading (pulling more with one arm) results in the bar twisting tilting to that side. 6. Eccentric Isometric RDL and Hang Sn**ch: The better the RDL position the greater the power output of the hips which is why the eccentric isometric is so pivotal. 7. Eccentric Isometric Dumbbell Split Squat Lunge: Sit into hips & don’t let front knee go significantly past the toe. #deadlift #workout #powerlifting

To be honest practically everyone would experience great benefit from these amazing mobilisations and strengthening exercises.

💡Scoliosis Exercise Ideas💡 Follow 👉@backpainease for daily pain management advice📚 ❗️There are many types of scoliosis, S curves, C curves, curves in the cervical spine, curves in the thoracic spine, curves in the lumbar spine, or a combination of any of these! That means there is no one-size-fits-all exercise or rehab plan. ❗️For instance, I have a minimal Right-sided C curve in my thoracic spine. (The image on the cover is as close to mine as I could find). My main problems are my left shoulder is slightly lower than my right shoulder, my left Lat gets super tight & bound down & I have a lot of tightness in my left QL (Quadratus Lumborum) which causes the left side of my hip/pelvis to be a little more elevated. Oh & I’m also limited in left thoracic rotation. ❗️There is literally no way, without surgery, to “fix” my curvature, as it is structural. But even with it being structural, there are certain muscles that remain tighter (the shortened side) & certain muscles that remain weaker (the lengthened side), that can be perpetuating the problem & these are the things we can work on to help maintain the level of curvature so it doesn’t get worse over time. ❗️So for me, it’s important to mobilize the things that are stiff (rib cage/ thoracic spine) & stretch the things that are tight (lats / QL) & then of course strengthen & stabilize the “core” & midline. ❗️The following are some of the exercises I use to accomplish those goals. If you are the same as me, these will also work for you, if not, just figure out which muscles are shortened & tight and spend more time stretching /mobilizing that side (I do both sides, just more reps or sets on the one I need more work on) & then add in the midline stability exercises as those are appropriate for just about every kind of scoliosis. 1️⃣ Lumbar Rocks 2️⃣ Thoracic CARs 3️⃣ Sidelying Resisted Thoracic Rotation 4️⃣ Single Arm Farmers Carry 5️⃣ Knee to Elbow Bird Dog + iso hold 6️⃣ Side Plank Thread the Needle 7️⃣ Cable “Twisters” 8️⃣ Pallof Press 9️⃣ Lateral Chain Stretch Follow 👉@backpainease for daily pain management advice📚 by @thephysiofix #scoliosisexercise #scoliosis #spinehealth #correctiveexercise

My new toy has finally arrived, great quality product though the volume needs improvement...

Wednesday 17/03/2021

Trap Bar Deadlift:
1x10@40kg
1x10@60kg
3x8@80kg

Dumbbell Floor Press:
1x10@15kg
3x10@20kg
1x10@15kg Single Arm

Finisher:
30 Ground To Over Shoulder@20kg

0.42sec

It's all about the stroke rate... whatever!! I really like this workout, it don't look much on paper but it keeps you honest and its a great way to build endurance 🚣‍♂️

Tuesday, 14/04/2020

For Time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees

12.10

15 minute cut off

Friday, 10/04/2020

Having your own home gym can be a curse sometimes... 🏋️‍♂️

Wednesday, 01/04/2020

Every 500m alternated with 10 Push Ups/15 Plate Raise@10kg

1 minute rest between each set

Monday, 6/01/2020

Haven't done a proper WOD in years and this was one of my all time favourites back during my CrossFit days... let's just say I've slowed down a little since then. 😀

"Christine"
3 RFT of:
500m Row
12 Deadlift@BW(82kg)
21 Box Jumps@24"

17.42

Wednesday, 4/09/2019

5 Rounds for time:
5 Single Arm OH Lunge (R)
5 Single Arm OH Lunge (L)
10 Bear Row
5 Single Arm Press (R)
5 Single Arm Press (L)
5 Goblet Squats

8.15

12 minute cut off

3 Rounds of:
15 Second Goblet Squat Hold@24kg
15 Goblet Squats

2 minute rest between rounds

Sunday, 01/09/2019

3×2km Row
3 minute rest between effort