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07/02/2020



Perfect application of the thank you for posting!
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Quick-Step Banded Skater Deceleration... This is another one of my go-to movements when transitioning back to cutting. The emphasis here is to focus on loading and exploding while maintaining good knee and hip mechanics. “Get In and Get Out” of the cut and use your hip to control where your knee is in space. .


Totally agree! Thank you for sharing.・・・Attention to detail, education, active listening and patience earn trust, respe...
07/01/2020



Totally agree! Thank you for sharing.
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Attention to detail, education, active listening and patience earn trust, respect, understanding and positive outcomes. Take the time to truly get to know the individual in front of you. It’s a team effort.

06/27/2020

Another 🔥 post!


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Loaded single leg absorption‼️⚾️
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Infielder for the Texas Rangers, Matt, is working here to improve his ability to absorb forces throughout the kinetic chain. As a prerequisite to higher level ballistic activities and elite performance in baseball, he must demonstrate optimal triplanar neuromuscular control while absorbing forces and loading through the lower extremity. No matter the position, baseball athletes require elite-level ballistic function throughout their lower extremities.
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Matt is working to decelerate his body from triple extension into closed-chain triple flexion through the right lower extremity. Completing each repetition against external resistance, he is working to optimize control throughout the lower extremity and trunk. He works to maintain frontal and transverse plane stability while landing.
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💡A rotational vector of resistance is utilized to increase demand through left posterior hip complex and posterior oblique sling musculature. From bilateral triple extension, he leaves his feet for less than a second as he lands in triple flexion with subsequent trunk rotation to the right. The rotational strap is loaded to pull the hip into a more posterior position. He must be able to control closed-chain hip flexion-internal rotation-trunk rotation right from his body weight plus the resistance.
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💡Eccentric control through quadriceps, left posterior oblique sling and right lower extremity posterior chain musculature work to dissipate ground reaction forces. When landing, left and right upper extremities reciprocate as he rotates the trunk to the right.
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🔑Cueing is provided to think about sitting and rotating into the the right hip complex.
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🔑Emphasis placed on working to maintain the knee in a neutral alignment when landing.

06/26/2020



Thank you for posting. Always love to see what you’re up to!
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Lateral squat w/ KB rack & , V sit OH press, Horizontal DB press w/ & temper tantrums working her 3x/week w/ to make her a more resilent long-distance ocean swimmer 🤙

06/24/2020



Thank you for the excellent post!
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💥ANTI-ROTATION SINGLE LEG BALANCE💥⁣
Drills & Skills To Become A Faster (Injury-Free) Distance Runner⁣
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There are three ways to become a faster distance runner: 1️⃣Put in the TIME, 2️⃣Speed work (duh), 3️⃣Efficiency in your form.⁣
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Number 3️⃣ comes from the practice of the basics (the simple things), we call them drills 🤯.⁣
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Our drill this week focusing on creating and improving your stability while on one 🦵 leg. WHY? Because running requires it. Building stability in multiple planes of motion will bulletproof your body to the stress of 🏃🏼‍♀️ running.⁣
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☝️ Find a long exercise band, any strength.⁣
✌️ Attach a strap if you have one. I love the one here from ⁣
🤟 Slide an arm through, wrap yourself up as shown and perform a 30 second single leg balance on both sides.⁣
🤜 Wrap yourself up the other way and repeat!⁣
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🏃🏼‍♀️ Enjoy The Run 🏃🏻 ⁣⁣⁣⁣⁣⁣
🚫 The content discussed and demonstrated in this post is intended for educational and entertainment purposes ONLY. The information here, though supported by current evidence, is not to be taken as medical or health advice. We advise you to consult your local healthcare, sports medicine provider before engaging in any new exercise program or if you have questions concerning your personal healthcare needs. 🚫⁣⁣⁣⁣⁣⁣

06/10/2020



Excellent write up!
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Dynamic side plank variation‼️⚾️
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Starting pitcher for the Tampa Bay Rays, Tyler, is working here to optimize hip and core function. As a right handed pitcher he must have controlled integrated function of the left hip and right shoulder girdle complex. Tyler demonstrates the ability to control simultaneous movement at the hips and spine. This targets the foundational components for efficient force absorption when pitching, through the frontside lower extremity, pelvis and trunk at follow-through.
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In sidelying he works to dynamically control movement through the sagittal, frontal and transverse planes simultaneously. This activity is implemented as a lower level prerequisite activity, progressing toward higher level ballistic activities in closed-chain, to target force absorption with increased external load.
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💡A rotational vector of resistance is utilized with bias into a posteriorly directed force. As the strap passes over the front of the left pelvic-hip complex, it is pulling the right hip posteriorly. Tyler works to slowly control the right hip into coupled flexion-internal rotation as he reaches forward with his right upper extremity. Eccentric loading of right posterior oblique sling musculature looks to replicate similar global function necessary for force absorption while pitching.
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💡When sitting back with the left hip complex, the right lower extremity moves into open-chain triple extension. By facilitating right hip extension musculature, he creates increased pelvic stability, allowing left hip/core musculature to perform optimally.
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💡The right upper extremity reaches forward to facilitate maximal trunk rotation to the right. This holds significance as it works to maximize left hip internal rotation moment as well as lengthening of posterior oblique sling musculature.
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🔑Verbal cueing provided to “think about bringing your belly button forward and facing down towards the ground.”
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🔑Emphasis placed on reaching forward with the right upper extremity while sitting back into the left hip complex.
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🔑Cueing given to “slowly let the cable win” as he sits back, feeling a mild stretch behind th

06/09/2020



Thank you for the excellent post!
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Kickstand KB Swap into Leg Lifts
w/ strap by
Forget about all the silly butt exercises that you see all the time.
The form follows function. Bigger/stronger doesn't ≠ better at stabilizing. We forget how difficult a change in weight distribution can be. Glutes are very strong stabilizers, especially when working isometrically. Stacy is a runner that's dealt with some knee issues. Knee and hip stability is something we constantly work on. Both are something that is crucial when running. If you can't control your body without fatigue and impact, don't expect it to hold up when you introduce it to a high impact under fatigue.


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06/04/2020



Thank you for the post!
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Reverse rotational slider lunge ‼️🏈
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Newest Tampa Bay Buccaneers running back, Ray, displays great control during this reverse slider lunge variation. In order to absorb loads and develop optimal propulsion while playing, he must be able to competently utilize all available mobility throughout the trunk and lower extremities.
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Ray is working here to optimize neuromuscular control moving through closed-chain triple flexion patterning. From deep hip flexion-internal rotation and trunk rotation to the left, he generates force through the ground in order to feed out of the left lower extremity.
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💡A rotational vector of resistance is provided to increase load and demand through posterior oblique sling musculature. He is eccentrically controlling closed-chain triple flexion, while rotating his trunk to the left and reaching across with the right upper extremity. This is implemented to reinforce proper pelvic-on-femur movement. At end range, he is generating force through the ground while simultaneously working to rotate his trunk to the right, utilizing target musculature concentrically to feed out of the left lower extremity.
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💡When sliding the right lower extremity back, he is working to maintain pressure through the base of the 1st MTP (big toe) and heel. He is working to control 1st ray plantarflexion while in closed chain to enhance stability through peroneal musculature.
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💡He is working to maintain hip extension through the backside lower extremity while on the slider. Right glute activation is utilized to enhance pelvic stability, allowing for increased efficiency through the left hip complex when performing the movement.
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🔑 Cueing is provided to reinforce proper tripod pressure contacts in the foot, while emphasizing force through the heel and base of the first MTP.
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🔑 Emphasis on upper extremity reciprocation, while maintaining the backside limb in extension “keeping it long,” which helps provide added pelvic stability.
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🔑 Cueing provided to reach across the body while moving into triple flexion. This ensures proper controlled rotation through the trunk to the pelvis, which subsequently rotates

05/30/2020



Love it! Looking forward to seeing more!
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Half kneel unilateral rotational punch ‼️
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Defensive tackle for the Denver Broncos, Kyle, is working here to build foundational control and strength, ultimately improving his ability to drive through opposing offensive lineman. Optimal hip, core and shoulder girdle neuromuscular control are pre-requisite physical qualities, for higher level movement patterns on the football field.
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While in a half kneel position, he must be able to maintain proper lumbopelvic-hip complex control while punching forward. With the right lower leg out of the equation, he is working hard to feed into and out of the right hip complex, optimizing the inherent connection between the upper and lower extremity.
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💡A posterior vector of resistance is utilized to press forward, while rotating his trunk to the left. He is working to maximize right hip control, while he transfers and generates force through the right upper extremity. As he punches forward, he is working to utilize right anterior oblique sling musculature to create overflow between the pelvic girdle and shoulder girdle complex.
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💡A rotational vector of resistance is provided to increase demand through core and hip musculature. Right anterior oblique sling and left posterior oblique sling musculature are working to assist the right upper extremity. When rotating to the left, he is working to maintain left scapular retraction-posterior tipping at end range, to optimize stability through the left posterior oblique sling.
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💡Throughout the activity, he is working to dissociate his trunk from his pelvis, from the top-down, in order to maximize core function and optimize global stability.
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🔑Cueing is provided to think about punching his right shoulder blade off of his trunk, while locking out the right elbow, as he punches out across his body.
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🔑Emphasis placed on consciously locking the right hip into extension, when punching out in front of him.
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🔑Cueing given to control closed-chain movement through the right hip complex, throughout the activity.
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🔑Reminders given to maintain adequate intra-abdominal pressure throughout the activity.

05/28/2020



Excellent post. Thank you!
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Half kneel rotational hinge‼️
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NFL draft prospect, Jaylinn, is working to optimize his ability to feed into and out of his right hip complex. As a safety, he must be able to have optimal control of his hips while accelerating, decelerating and changing direction.
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During this activity he is building foundational neuromuscular control through the right hip complex, whole simultaneously utilizing his trunk and upper extremities to improve pattern efficiency.
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💡A rotational vector of resistance is loaded while working to rotate his trunk to the left, feeding out of the right hip complex. The left posterior oblique sling and right anterior oblique sling work in a concentric manner, to assist in completing this motion. This helps to facilitate core musculature to provide irradiation to the right hip complex, allowing for maximal hip stability when locking into a coupled extension-external rotation movement.
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💡 This activity promotes eccentric control of the left posterior oblique sling into coupled hip flexion-internal rotation, as he slowly sits into the resistance from the strap. Trunk rotation is promoted to the right to further facilitate proper oblique sling eccentric control and pelvis-on-femur internal rotation.
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🔑 Cueing is provided to rotate the trunk away from the right hip, by punching his right scapula away from is body.
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🔑 Emphasis placed on upper extremity/scapulothoracic reciprocation to create overflow and irradiation to the lumbopelvic-hip complex.
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🔑 He is reminded to maintain intra-abdominal pressure throughout the movement, maximizing global stability.

05/26/2020



Thank you for the excellent example of how the can be utilized for everything from performance to rehab!!
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Slo-mo Monday ‼️
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Resisted Lateral Bound
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What do you see ⁉️⁉️
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What athletic movements could this be used to improve during sports rehabilitation/performance training ⁉️⁉️

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