01/01/2024
🙏🏽💪🏽🦍
Coach Kronic
Here to help you achieve #painfreeaesthetics. You don't have to be in pain to get the shredded physique you desire. I'll show you the way.
01/01/2024
06/27/2022
Simple Trick to Improve Glute Growth w/ 🔥🔥
Core Stability => Hip Mobility => Glute Engagement & Growth
05/28/2022
Gettin a lil lengthy w/ 🔥
(Taking applications for new clients! Link in my bio 🙌🏽)
05/26/2022
“Working with Karon is the best thing I have done for myself.
He has been helping me connect the dots with this system. Every session, he pushes me to go deeper and I’m able to apply it to my practice. With his direction, I’m able to progress and feel confident that I’m moving forward. Karon is always so helpful and holds so much knowledge. He continues to keep learning which is key!”
05/23/2022
Free Workout for Spine Health! (SOUND ON!)
Tips and cues in video 🙌🏽
1. Soft Tissue: Gluteus Medius 2 mins per side
2. Soft Tissue: Erector Spinae 2 mins per side
3. Hamstring Stretch: 12 reps per side (or until break is needed)
4. Bridge: 12 reps (or until break is needed)
5. Hindu Squats (heel elevated): 12 reps
6. Squat Lean: Until failure
Try this sequence and let me know how it goes! Run that circuit twice or three times (you can skip the rolling between the second and 3rd set).
05/04/2022
Try This Squat Variation!
The goal is to stay as forward as you can!
👉🏽 Imagine that you have to squat without using your spine, should help you use your hips more.
👉🏽 Make sure you widen the knees as you lower yourself into the squat to find that “catch” in your groin.
👉🏽 Make the glutes and knees go away from each other.
👉🏽 Just like on the way down, when you stand up, try not to use your spine.
👉🏽 Try to do 10 in a row without falling.
🤔 No, we would not use weights like this, however, it will lead to weights as we learn how to stay forward with the heels on the floor.
🤔 We’re very good at squatting into our heels, but not so great at squatting into the front of our foot (forward energy).
🤔 Leaning forward is what grabs different muscles (glutes and groin) as opposed to being in your heels which grabs quads and lower back.
Let me know how this goes!
04/19/2022
The Lats: A Reflection of The Rib Cage
The latissimus dorsi is a popular muscle that I’ve come to understand a lot differently since starting Flo.
👉🏽 The expansion and fluffiness of the lats is a reflection of the rib cage being open!
👉🏽 When the ribs are large and open via training the serratus to make space for them to expand over time, the lats follow (peep the last slide)
👉🏽 When the rib cage is compressed and choked from the shoulder blades (scapula) resting toward the spine because of a lack stability from the serratus, we see the lats lack the fluffiness (peep the last pic)
👉🏽 The erectors (erector spinae) instead are large from a dominance in extension of the middle low back. They’re essentially moving a lot and growing.
👉🏽 The lats seem to become like a cape with the rib cage and impact shoulder mobility as well (look at the attachment to the arm).
1️⃣ Free the ribs & the lats appear to follow.
2️⃣ It all starts with teaching the serratus to manage the shoulder blades better (scapular protraction) to free the ribs.
🤔 The connection to the pelvis is particularly interesting to me.
🤔 How do the shoulders and hips interact based on this attachment? When I watch Jordan box and throw the football, his rotation of the ribs and hip speak volumes in terms of this connection.
All questions i’ll continue to explore as my own body and my clients progress!
04/16/2022
Try This Core Exercise!
This “reaching” exercise is involving the core and scapular protraction as I talked about in my last post.
1️⃣ Try to keep your hands wider than your knees.
2️⃣ Try your best to not lock your elbows out.
3️⃣ Try to get your shoulder blades as far off the ground as you can.
4️⃣ Continue inhaling through the nose and exhaling through the mouth.
Hold for time.
Let me know how it goes!
04/15/2022
Free Core Class!
Same time, same place.
Bring a yoga mat!
Bring a friend who wants a stronger core!
04/14/2022
Freeing The Rib Cage: Protraction
The reaching we’re doing is to strengthen a muscle called serratus anterior.
👉🏽 The reach via scapular protraction creates space for the rib cage to open up and expand allowing us to breathe back there!
👉🏽 Look where the lungs are (second slide) 👀, if the shoulder blades in the way, the expansion can’t happen there.
👉🏽 After we get the scapula out of the way (stuck in retraction often) we slowly teach the muscles on the back of the upper back to accept air relieving a lot of “tightness” back there.
👉🏽 This freedom of the ribs and musculature around them also frees the mobility of the shoulder which is a cool “reward” of scapular stability 🔥.
1️⃣ Overtime the ability to protract readily becomes another option for the scapula besides just retraction!
2️⃣ The scapula can then rest at a more “neutral” position away from the spine as to not block the ribs anymore (this takes time)
3️⃣ The strength at the serratus via this protraction creates strength that takes a lot of stress out of the elbows and wrist (larger muscles manage the arm 🙌🏽).
4️⃣ This strength creates length in the ribs which then creates length in the lats if you peep Jordan’s push-up before and after (crunched ribs and short lats neck vs lengthened ribs and lats)
I’ll put a up an exercise for you to try next to start to strengthen protraction 🙌🏽.
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San Diego, CA