Maloney Performance

🥳 We Don’t Have to ‘Earn’ Fun
We can become very good at treating fun and enjoyment as something that comes after we’ve done enough.

Train first.
Work first.
Be productive first.
Fix yourself first.

But enjoyment doesn’t always need to be earned. Sometimes we can do something simply because we enjoy it.

🚶‍♂️ Take the walk.
🍳 Eat something you like.
🎵 Listen to the music.
🌳 Spend time outside.
🤝 See someone you love.

Not everything needs to be productive, optimised or working towards something.

Life isn’t just something to improve.
It’s something to experience.

Try Something New! - https://mailchi.mp/281ba8af7ec5/trysomethingnew

🤔 The key to training speed?

👨🏻‍🏫 Intent!

🥳 Races and chases for the win.

👨🏻‍🏫 Isometrics aren’t a magic bullet for knee health.

👍 However, If you’re looking for great prep/prehab routine, this is a great structure before getting into loading!

1️⃣ Iso quad
2️⃣ Iso hamstring
3️⃣ Shin rotation

Hit 20-30 seconds on each side for each exercise. Go for 2-3 rounds.

🍂 You Don’t Have to Go Back
Injury.
Failure.
Depression.
Grief.
Job loss.
Heartbreak.

Painful events like these all have a way of making us feel disconnected from the person we used to be.

🤔 But maybe the goal isn’t getting back to that version of us.

Maybe it’s learning who we’re becoming?

One carrying different experiences, new perspectives and lessons we couldn’t have learned any other way.

Why Rehab Fails - https://mailchi.mp/1908415c37e1/whyrehabfails

👨🏻‍🏫 Autonomy is an integral component of what I do.

↔️ We always have areas in the programme where you choose your own adventure.

🏋️‍♀️ We always have specifics in the programme based on what you wanted to include.

👨🏻‍🏫 You can’t just stretch tight hips!

📝 There’s a number of factors we consider (such as ribcage-pelvis position, core stability, etc, etc…) but getting into the back of the hip and loading the 🍑 is a big one!

🔐 We need to find patterns like these curtsy type movements to load the hip into flexion, adduction and internal rotation!

🗺️ Action > Plans
The things we want in life most often arrive because we started, not before.

We think we need a better plan to get something done. That’s rarely the case. What we actually need is to make the first move.

Whether it’s training, work, relationships, or looking after our mental health, progress doesn’t come from sitting still and thinking harder. I know this better than most!

It comes from movement.
🏋️‍♀️ A first session.
🗣️ A first conversation.
📝 A first application.
👟 A first walk.
💻 A first draft.
None of those need to be perfect.
They just need to happen.

What changes things isn’t finding the perfect route. It’s taking the first step and adjusting as you go.

Sometimes the smallest move is enough to break the inertia (shout out to Newton 🫡). And once you’re moving, the next one becomes that little bit easier.

What is Performance Rehab? - https://mailchi.mp/6c5d10a6db58/performancerehab