Coach Kronic

🙏🏽💪🏽🦍

Gettin a lil lengthy w/ 🔥

(Taking applications for new clients! Link in my bio 🙌🏽)

“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!”

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!

Free Core Class!

Same time, same place.

Bring a yoga mat!

Bring a friend who wants a stronger core!

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 🙌🏽.

The Untapped Potential Of The Hamstrings

When I used to think of my hamstrings I used to think of by the knees and behind my knees. I thought stretching them was feeling them by that area. But in fact, there’s no hamstring behind the knees at all.

So what was I pushing into then?

What was I stretching?

🤔Nerves?
🤔Ligaments?
🤔Tendons?

Can’t say for sure, but what I can say is that it was for sure not my hamstrings.

👉🏽The hamstrings connect by the knee and by the sit bones.

👉🏽So to theoretically “stretch” them wouldn’t those points have to go away from each other?

1️⃣ If we look at Jordan’s first picture sitting, he’s sitting on his tailbone so we can see that higher attachment point of the hamstrings (the x in the first slide) is actually being pulled toward the knees.

2️⃣ It can’t move away to allow him to sit into his hips (glutes).

3️⃣ The lower back is what he’s sitting in there.

4️⃣ As he progressed the restoration of his core (rib cage & pelvic alignment) and glute strength, we can see that point is further and further away from the knees.

🤔What does that mean?

🤔Why are the hamstrings further away than the first photo where he was sitting on his tailbone?

The strength of his glutes and his core allowed his hamstrings to “let go”. And if we flip the room we can see something really cool:

🤯 The way he sat back then was the same way he bent over… with his back pushing into the back of his knees with the sit bones pulling down like he was sitting on his tail bone.

🤯 The way he sits now is the same way he bends over… with his hips and sit bones AWAY from his knees.

🤯The positions are different but the capacity of the hamstrings is the SAME.

🤯 They couldn’t move before very much, now they move A LOT.

I highly recommend going to Jordan’s page and checking out the “Hamstrings” highlight if this resonated with you.

The forward lean energy stuff is a HUGE component of the hamstrings… but I’ll talk about that in another post.