ELITE Fitness and Nutrition

Power Clean
Training for power and change of direction

Position
1) Ground to Knee
Hips and shoulders rise together, knees begin to extend.
2) Knee to Hip Extension
Knees rebend as hips move under and travel in a vertical position to full knee and hip extension.
3) Rotation Under the Bar
Knees lift, causing the body to change directions. Elbows rotate under as the hips drop into a 1/2 squat.

The bar should travel in a vertical line until the catch. You will see a slight hook on the bar path during the catch.

Bird Dog
Core Strength / Injury Prevention

The Bird Dog helps teach core engagement during joint flexion and extension. Truly understanding this concept is crucial for injury prevention.

Neck & Shoulder Pain

3 Causes

• Posture
- As the chin protrudes beyond normal range, it adds extra load to the cervical spine.

• Upper Trap Overactivation
- This creates a muscular imbalance, as well as movement dysfunction.

• Stress
-Often stress creates physical tension in the neck and shoulders.

These are the most common underlying problems associated with chronic neck and shoulder pain. Address the problem instead of just managing the symptoms.

Carbohydrates
50% of Daily Diet

• Main energy source
• Fruits & Vegetables should be our main source of carbohydrates.
• Boost immune system
• Promotes gut health
• Good source of fiber

All of this is necessary to prevent disease and live a long, healthy life.

Overhead Press
Shoulder Stability

Maintaining tension through the joints involved in the overhead press is essential for movement efficiency and injury prevention. Creating scapular stability and control during this movement pattern is based on the individuals ability to maintain this skeletal muscle tension.

Testing Hip Mobility

• FABER Test
Flexion Abduction External Rotation
- Increase external rotation
- Example: Airplane Stretch

• FADIR Test
Flexion Adduction Internal Rotation
- Increase internal rotation
- Example: Traction joint mobilization

• Thomas Test
- Extension
- Example: Soft tissue roll hip flexors & quads

Protocol:
1) Test
2) Corrective Exercise
3) Re-Test