Variant Athletics

04/30/2023

Sensory input 🧠

03/24/2023

Wall-Sided Out-to-Over

‘Rotate, Follow, Don't Drag Down’

We love to incorporate this one for thoracic (mid-back) stiffness along with hip activation.

Some cues to think about with this one:
✅Stay nice and tall in the half kneeling position with active hips
✅Lock your lower body in place
✅Press your knee into the wall and use your upper back to rotate
✅ Follow the moving hand and don't let your hip or arm drag down.

Let me know what you think in the comments below. Did you try the workout? How did it go? I'd love to hear your feedback!

And if you haven't already, please give this post a like and follow me for more fitness tips and workout videos.

03/23/2023

TALL KNEELING BANDED RETRACTION

We love this exercise as a corrective to help improve posture and engage deep hip muscles.

What you want to be thinking about:
Trunk and below-
✅Keep your torso upright
✅Neck is retracted
✅Squeeze roller to engage hips
Shoulders and upper body-
✅Arms long, palms up, and shoulders back
✅Avoid flaring ribs
✅Squeeze the imaginary pen between your shoulder blades
✅Sync breath (EXHALE as you pull the band apart, INHALE as you bring arms back to starting position

These are great to incorporate as a corrective, on a recovery day, and for prep work prior to a training session

Double tap if you agree, follow for more amazing content, and leave a comment below with your thoughts!

Check out my YouTube for more exercises @ https://youtube.com/

Thanks for the support friends! 🙏🏽🙏🏽

03/09/2023

↪️Pelvic Tilt: Why It Matters↩️

Did you know that having flexibility to go in either direction between anterior and posterior pelvic tilt can help prevent back, hip, and knee pain?

Learn why it matters and why you should incorporate various ranges of motion as part of your hip maintenance program!

03/03/2023

The Kneeling Adductor Stretch

Also known as the ‘adductor rockback,’ this exercise targets the adductor muscle group, located on the inner thigh of each leg. This muscle group engages medial hip stability during activity.

The adductor muscle group is more or less of a way our body keep pelvic alignment where the gluteal group target posterior and laterally (back and outside), the quadriceps group targets anterior (front), and the adductor group are exclusively stabilizing medially (inside).

Here are some key cues when performing this exercise:
✅Ensure proper alignment
✅As you engage the rockback: (1) bow chest and fold elbows, (2) reach hips towards the sky (versus sitting on heel)
✅Sync your breath for a more effective stretch

Once you get a grasp on this variation, you can add a form roller to “thread the needle” which incorporates thoracic (mid back) mobility

02/06/2023

𝗪𝗵𝗼 𝗮𝗿𝗲 𝘄𝗲?⁣
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Our three pillars for serving our clients include:⁣
✅𝗛𝘂𝗺𝗮𝗻 & 𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲: This category is suitable for individuals with specific goals related to sport, lifestyle, health and fitness. Clients who work with us under the performance sector aren’t actively working through injury/pain/discomfort, and are seeking to obtain a specific goal whether that’s related to sport performance, or overall lifestyle and longevity factors⁣
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✅𝗜𝗻𝗷𝘂𝗿𝘆 𝗥𝗲𝗵𝗮𝗯𝗶𝗹𝗶𝘁𝗮𝘁𝗶𝗼𝗻: This is great for individuals actively working through injury/pain/discomfort. We like to call this our “Bridge” program for individuals who have completed formal therapy and are seeking to get back to a FULL level of activity. Clients who work with us through this sector might have, or are currently working through: post-operative care, mild/moderate/severe soft tissue injury, muscular imbalance, or just have that “nagging pain that doesn’t seem to fully go away.”⁣
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✅𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆/𝗥𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝘆: We interchange the terms ‘𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺’ and ‘𝘳𝘦𝘴𝘪𝘭𝘪𝘦𝘯𝘤𝘺’ as this category is for individuals who are seeking soft tissue and/or sport performance maintenance. We like to say “If you want to drive a Ferrari, be sure to do the oil changes.” We provide various forms of treatments & therapies to optimize your recovery keep you in peak performance. ⁣
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💥We just updated our 𝗢𝗡𝗟𝗜𝗡𝗘 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗜𝗡𝗚 (link in bio), which provides you the ability to schedule your in-clinic appointment from the convenience of your smartphone!⁣
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📱Shoot us a DM if you’re interested in learning more about our services

18 Likes, 1 Comments - Variant Athletics () on Instagram: "🤔 𝗪𝗵𝗼 𝗮𝗿𝗲 𝘄𝗲?⁣ ⁣ Our three pillars for serving our clients include:⁣ ✅𝗛𝘂𝗺𝗮𝗻 & 𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲: This category is ...

02/02/2023

💪🏼𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗥𝗲𝗵𝗮𝗯 𝗳𝗼𝗿 𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀⁣
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Regardless of injury/ailment, we have a streamlined process to evaluate and treat any sport related injury⁣
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A little background; this individual is an overhead athlete who is 4-months post injury with main complaint of shoulder “tightness” and “weakness” 🤔⁣
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Within this reel, you can see our session flow, which goes as follows:⁣
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✅𝗦𝘂𝗯𝗷𝗲𝗰𝘁𝗶𝘃𝗲 𝗜𝗻𝘁𝗮𝗸𝗲: Verbal information provided by patient to give clinician as much information to create a plan of action⁣
✅𝗠𝗲𝗮𝘀𝘂𝗿𝗲 & 𝗔𝘀𝘀𝗲𝘀𝘀 𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻: Check overall function/integrity of involved structure/s (in this case we are dealing with shoulder and related structures)⁣
✅𝗧𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 / 𝗧𝗵𝗲𝗿𝗮𝗽𝘆: Work on soft tissue (tissue issues) to downregulate nervous system, break up scar tissue/adhesions/“tightness”⁣
✅𝗖𝗵𝗲𝗰𝗸 𝗜𝗻: Opportunity to provide client care and gain necessary feedback if we’re on the right track or not⁣
✅𝗧𝗮𝗽𝗶𝗻𝗴: Reinforces optimal positioning either during passive, active or dynamic involvement. Not necessary in all instances, but I’m a fan of this taping application for shoulder related issues⁣
✅𝗥𝗲𝗵𝗮𝗯𝗶𝗹𝗶𝘁𝗮𝘁𝗶𝗼𝗻 & 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻𝗶𝗻𝗴: Reinforces the tissue work done previously, additionally through soft tissue work (in most instances) we gain range of motion, which we can strengthen instantly through strategic selection of exercises⁣
✅𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆: Downregulates the nervous system, helps to promote tissue healing/regeneration, mediates inflammatory process, ⁣
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Checking in post session, the individual stated that both the symptoms of tightness and weakness had been completely allocated, and he felt stronger and confident in the use of his shoulder.⁣
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🔑𝗞𝗲𝘆 𝗡𝗼𝘁𝗲𝘀:⁣
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💡Every clinician has their own unique style and method, which makes them the best at what they do. Taking a thorough intake provides nearly all the information that is needed; objective test just help to confirm⁣
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💡Knowing that our athletes and clients instill their trust in us to get them back to what they love, we do our best to care and provide as much value through each and every session⁣
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💡Soft tissue work only addresses half of the puzzle; though there may be instances where an entire session could consist of passive modalities (ie: PEMF), or soft tissue work; the real binder in reinforcing correction is through movement/exercise⁣
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💡Movement improves circulation ➡️ Circulation moves fluid/decreases inflammation ➡️ Decreased inflammation enhances injury recovery and performance⁣
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If you’ve been struggling with a nagging injury no matter what the activity, reach out and shoot us a DM

19 Likes, 2 Comments - Variant Athletics () on Instagram: "💪🏼𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗥𝗲𝗵𝗮𝗯 𝗳𝗼𝗿 𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀⁣ ⁣ Regardless of injury/ailment, we have a streamlined process to evaluate and ...

08/03/2022

https://www.instagram.com/reel/CgyJR8YA_iR/?igshid=YmMyMTA2M2Y=

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02/08/2022

The quality one measures oneself upon, is only measurable once action is taken.⁣
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I find that life is sort of like peaks and valleys, where each peak is worth reflecting upon. It is not to be mistaken to become complacent and mistake the peaks-campsite as a place of permanence… But to rather soak in the moment of reflection; to seek the next obstacle ahead with an even greater persistence. ⁣
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I’m a fan of being direct and putting the work in when it comes to attaining a specific goal. I’ve been fortunate and am excited in the partnership between and . ⁣
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In this collaboration, some goals I set are (1) provide consistent value based content in relation to anything athletic and human performance related. (2) provide local on-site services related to athletic/human performance as well as athletic recovery related. (3) collaborations ⁣
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Thanks for sticking around, and I am excited in seeing what 2022 has to offer! I’ve been playing around with some interesting training methods, that I’m excited to share with you all! 🧠🙏🏽⁣
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What a journey it continues to be, thanks friends ❤️🙏🏽💪🏽

09/11/2021

Content is a little unorthodox rn, but I figure it’s best to just put it out there than to sit on it, or keep it to myself.⁣
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Based off of one (keyword) research article, I decided to entertain the idea of targeted cryotherapy as a form of treatment for exercise induced muscle cramps. ⁣
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Thought process is that since we know cryotherapy has the effect of decreasing nerve conduction velocity (the brains signal to that gets you to physically move); using ice as a modality of treatment could act to down-regulate motorneural excitation.⁣
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More to follow…. 🤔⁣
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REFERENCES: ⁣
1. ICING TO DECREASE NERVE CONDUCTION VELOCITY: https://pubmed.ncbi.nlm.nih.gov/17224445/⁣
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2. MUSCLE CRAMPS: https://www.sciencedirect.com/science/article/abs/pii/S1050641118300919

09/08/2021

This guy must be onto something….🤔

03/12/2021

💥𝗦𝗽𝗲𝗰𝗶𝗳𝗶𝗰𝗶𝘁𝘆 𝗮𝗻𝗱 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁💥⁣
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Specific adaptations to imposed demands, otherwise known as the SAID principle states that the human body will adapt to imposed demands. In terms of athletic performance - sport is a specific enough variable to build a structured program with the intention to enhance athletic performance from. ⁣
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The high physical demands required from the human body while participating in sport require a mastery in the ability to absorb, transfer, and dissipate energy. ⁣
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When one becomes aware of the specific needs required from the selected physical activity, training programs should be structured around strengthening any deficits, as well as mastery in technical ex*****on. This combination creates and overall efficient athlete in terms of performance, recovery/resiliency and energy economy/preservation.⁣
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Training volume (work capacity) should be adequate to induce physical arousal and stimulate progress towards the goal (ie: hypertrophy, strength, endurance, athletic performance). ⁣
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