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On Instagram Posted As A Reel,
re: For A Better Music & Video Production 🙏🏾
ACL REHAB = Box Jumps & PLYOS 🦵🏾🦵🏾
Post Surgery: 7 8 & 9 Months
So This Is A Longish, but Hopefully Informative Post If BOX Jumping Is In Your Wkouts or HIIT Classes
(Please Take The Time To Read) 👀🤜🤛🏾
So As Youll See (& by My Reaction) In My First Two Jumps, My Feet Land Unevenly = Bummer
= This Means I Have To Re-Adjust My Take Off Which Will Hopefully Help My Landing.
= This Requires A Deeper Knee Bend, With My Knees & Heels Even Width Apart
= Getting Lower Into My Glutes 🍑🍑
= Launching With Both Heels Flat & Even,
Which Prevent My Knees Coming In Together
= Trying To Land In A Similar Position To My Takeoff Position, With Heels & Kneels Equally Distanced.
Sooo Having Said All That, As You’ll See I Was Able To Adjust My SQUAT Before Take Off & My Last Reps Of Both Box Jump Sets Are Much Better In The Videos 🍑💪🏾💪🏾🦵🏾🦵🏾
The Biggest MISCONCEPTION In Box Jumps Is That Its A QUAD Burner 🔥🔥 & In Someways It Is 🧠
but
If You Are Performing Them For POWER & Height
= Then It Should Be All About Your GLUTES 🍑
= Your GLUTES Are Your Biggest & Strongest Muscles, So They Should Be Recruited FIRST, Before Hammies & Quadzillahs.
So When Doing Your PLYOS = Box Jumps 🪽🪽🧚🏾
= Get Ya Bum DOWN & Drive Through Your Heels To Promote Your GLUTES Which Will Propel You 🆙🆙 & Away
= As You Wanna FLY FLY FLY 🕊️🪽🪽
So I Hope This Posts, Helps You To Engage
Your Glutes In Plyometric & Box Jumps, As Your Quads Will “Burn” Out = Creating Fatigue & Poor Form 🙏🏾🍑🍑
Thanks For Listening, Reading & All Your Support 🙏🏾
HAPPY & Safe Jumping 👊🏾👊🏾👊🏾
Natalie King, Personal Trainer. Professional Pain Inflictor
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Professional, Passionate, Patient, Training with Personality ! Leederville Based Trainer who has Wo Leederville Based Trainer who has Worked Across the CBD Area.
Mobile Training also Provided
27/05/2023
ACL REHAB & Recovery, Week 2 Day 12 🦵🏾🦿
At The Ripe Ol Age Of: 44 🎂
Just Walking My Circuit @ Lake Monger …
Week 2 Was Fairly Significant ‼️👏🏾👏🏾👏🏾
= I Attended Post OP With My Surgeon & Nurse,
& Thankfully My Wounds Are Healing Well 🙏🏾
= I Also Attended My 1st Post OP Physio Session & We Worked On Focusing & Understand How To Best Engage My VMO Muscle As Well As Re-Establishing My Confidence During Particular Movements 🧠🧠
We Also Rejigged My REHAB Program & Added 1 or 2 New Exercises, Which I’m Enjoying As It’s More Time Efficient…
= The Intensity Of A REHAB “Workout” Isnt About Duration or Intensity, but Sometimes It’s The Ability To FOCUS On A Particular Muscle or Exercise In A Specific Moment 🦵🏾
I’m Still Wearing My Splint/Brace, but Am Definitely Conquering Stairs Better & Can Even Take A Few Steps Without The Assistance Of The Railing & Crutch 🩼 🦵🏾🦵🏾
HAPPY To Report I Feel My Mobility Is Getting Stronger Everyday 🙏🏾👊🏾👊🏾
🚙🎥 Still Photos & Videographing 🙏🏾
22/05/2023
ACL REHAB & Recovery Week 2, Day 12 🦵🏾🦿
= With Different Clothes On ‼️🚶🏾♀️🚶🏾♀️🚶🏾♀️
Sunny Days Monger
= Everybody DOES Love The Sunshine 🌞🌞🌞
I’ve Been Walking Without Crutches For Awhile Now, but It Was Good To Do Some “Distance” & Show Yall On These Lovely FLAT Footpaths 🚶🏾♀️🚶🏾♀️🚶🏾♀️
🚙📱🎥 Director, Videographer & Still Photographer = THANK YoooU 🙏🏾
17/05/2023
Instagram
ACL REHAB & Recovery Week 1, Day 4 🦵🏾🦵🏾
🆗 So This Is The Last Of The Footage From Day 4 Hence Why Im Moving So SLOWLY 👀👀
(& Wearing The Same Clothes) HAHA 👅👅👅
So Just A Reminder My Left Hamstring Tendon Was Used To Reattach My ACL On My Right Leg & This Is The Reason Im Having Difficulty Lifting My Left Leg.
Theres Actually More Strain On My Left Leg, Than My Recon Leg Whist Climbing Stairs & Thats Why You Can See My Left Foot Dragging & Moving Like A CLUB Foot 🦶🏾
= This Is Something Im Always Correcting My Clients On, So Im Happy To Report Im NO Longer Dragging My Left Foot 🦶🏾 = YAY ME ‼️
I Also Wanted This Video In Real Time With No Music, So You Could Hear My Funny Commentary, but Also So You Can See How SLOW, Tedious & Laborious REHAB Is...
You Can Also See, I Forget To Use My Crutch Before Stepping Up, DOH
🧠👀👀
Anyways A BIG Thanks To My Friends Who Have "Walked Me" For Their Patience 🙏🏾
And Especially Wiles For Reminding Me Which Food To Use To Step With 1st, His Encouragement & EPIC 🎥
Currently Im Now In Week 2 & Have Already Had My Post OP Appointment, So Am Climbing & Descending Stairs Much Quicker = Thank GawD 🙏🏾🦵🏾🦵🏾
New Videos & CLOTHES In Coming 🦵🏾🦵🏾🎆🎇
10/05/2023
On Instagram
= Theres Better Quality Videos 🎥🎥🎥
Anyway This Is My ACL REHAB & Recovery From My 2nd Knee Reconstruction = 25 Years Apart ‼️
Age: 43 & 51 Weeks 🎂🎂🎂
This Is Week 1 = GOOOO ME 🦵🏾🦵🏾
Instagram
Hi Everyone, Im HOME After My 2nd Knee Reconstruction
So Im Going To Document My ACL REHAB & Recovery On Here & At The Above Instagram Account ⬆️⬆️⬆️
Videos Are Much Easier To Post On Instagram, So Catch Me There If You Can.
Anyway = Week 1, Day 2 My First STEPS 🦵🏾🦵🏾
22/01/2023
This Happened Last Year, For My (Other) BDAY In MAY 🎂🎂🎂
Unfortunately Im Not 🚴🏾♀️🚵🏾♀️ As Yet 🙏🏾
Bicicletta Brigadoon Brigade Adventures, On The Single Speed Bike 🚴🏾♀️🚵🏾♀️ Leederhood, Daglish, Cottesloe
& Then A Small Walk Back To
Havent Had The Crew/Brigade Out On The Bicicletta Much This Year, So Was Grateful These Two Got Their Tooushy Saddle Bums Out For A Casual Roll 🌞🍑🍑🍑
As You Can See ALL Smiles, Good Times & Great Vibes 🚴🏾♀️🚵🏾♀️👀
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