Payne Theory

Payne Theory neuromuscular training and biomechanical education

I almost fell flat on my face at the end lmaoThe pain in my grip is getting easier to deal with. My focus is now turning...
06/21/2024

I almost fell flat on my face at the end lmao
The pain in my grip is getting easier to deal with. My focus is now turning to my left shoulder blade. I'm having difficulty with scapular retraction on the left side and I think the main culprit might be my subscapularis muscle but if I can get it under control, it will help me to pull myself up to the bar. For the active hang, it (along with my lat and a few other muscle groups) stabilizes me and keeps me from swinging too much.
See you tomorrow for day 14 of my active hang challenge!

Follow along on Instagram - https://www.instagram.com/paynetheory_/
Subscribe on YouTube - https://www.youtube.com/

https://youtube.com/shorts/rsh-MZURx30?si=CY6idv-NT-p_JxsP

I almost fell flat on my face at the end lmaoThe pain in my grip is getting easier to deal with. My focus is now turning to my left shoulder blade. I'm havin...

Something I've learned after 12 days of hanging is that my body will make a lot of micro adjustments without my knowledg...
06/20/2024

Something I've learned after 12 days of hanging is that my body will make a lot of micro adjustments without my knowledge just to make it through an exercise. The key to retraining my brain and mastering a new skill is learning to be conscious of those adjustments and use them to my advantage or stop them before they become a habit I don't want to see. In this case, you can see how I start the hang with my legs closer together then slowly they begin to separate to slightly further than hip width. I didn't even catch that this was happening until about halfway through my hang but it definitely made it easier. This, my friends, is why I record every hang.
Do you notice any micro-adjustments that make a difference in your workouts?

Something I've learned after 12 days of hanging is that my body will make a lot of micro adjustments without my knowledge just to make it through an exercise...

Feeling better now that I've had some time for much needed self care. My callous under my middle fingers feel like they'...
06/20/2024

Feeling better now that I've had some time for much needed self care. My callous under my middle fingers feel like they're doing everything they can to keep from ripping off. I'm liking this position for hanging, though. It feels easier to engage my lats when I'm able to apply a more hollow-body approach. Today's my last day at my parents ranch and then I'll be traveling so I'll be planning my travel stops around where I can find a park or gym near me.

Follow along for day 12!
YouTube - https://www.youtube.com//
Instagram - https://www.instagram.com/paynetheory_/

https://youtube.com/shorts/T2ff5-GQkxw?si=JvKPvOp8ky6PERq6

Feeling better now that I've had some time for much needed self care. My callous under my middle fingers feel like they're doing everything they can to keep ...

Today was my shortest hang to date! I'm trying really hard not to burn out. We're barely past the start line with this 1...
06/20/2024

Today was my shortest hang to date! I'm trying really hard not to burn out. We're barely past the start line with this 100 day challenge where I hang for as long as I can and if I don't take care of my mental and emotional well-being, I know I'll start dropping responsibilities like a toddler holding anything expensive and this challenge will be the first thing to go... Today's hang showed me that despite being completely capable of doing this hang physically, if my heads not in it, I'm probably not going to last as long.

Come back tomorrow for day 11 to see me redeem myself cause this was embarrassing...

Today was my shortest hang to date! I'm trying really hard not to burn out. We're barely past the start line with this 100 day challenge where I hang for as ...

Is this cheating? Nahhhh... I'm on Day 9 now of my 100 days of active hanging challenge and I'm doing what I can to stay...
06/20/2024

Is this cheating? Nahhhh... I'm on Day 9 now of my 100 days of active hanging challenge and I'm doing what I can to stay motivated and make improvements. The beauty of this challenge is that I'm the one that made it up and I'm the judge of whether or not my hang counts lol
I'm still getting through the discouragement I was feeling yesterday. To avoid burnout and injury, I'm using a band lightly draped below my shoulder blades to help cue the movement pattern I want which is to externally rotate my arms and lengthen the lats while still keeping them engaged.

Thanks for watching! See you tomorrow for day 10 of my 100 days of active hanging challenge!

Follow me on Instagram - https://www.instagram.com/paynetheory_/
Subscribe on YouTube - https://www.youtube.com/

https://youtube.com/shorts/_IBr17b-buY?si=1S4Cw-jP-SybonQ5

Is this cheating? Nahhhh... I'm on Day 9 now of my 100 days of active hanging challenge and I'm doing what I can to stay motivated and make improvements. The...

Was it foolish of me to take on an endeavor of such epic proportions? I wasn't aware just how many days 100 actually is....
06/20/2024

Was it foolish of me to take on an endeavor of such epic proportions? I wasn't aware just how many days 100 actually is... I think I had the expectation that it was going to fly by and that hanging from a bar would be an easy few minutes of my day but there's so much more that goes into putting it online for other people to see. Luckily for everyone watching, I'm stubborn af and I'm determined to see this experiment to the end and you can all enjoy my slow descent into madness from the comfort of your toilet seat as you watch these videos lol

But really though, it means the world to me that you're watching my 100 day active hang challenge. I'm really hoping this gets easier and the more people that have reached out and encouraged me to keep going, the more convicted I am. Join me here again for Day 9 and don't forget to subscribe so you don't miss a future upload.

YouTube - https://www.youtube.com/
Instagram - https://www.instagram.com/paynetheory_/

https://youtube.com/shorts/SDx3n7fd5ds?si=1JP_AC8lO45XK0-2

Was it foolish of me to take on an endeavor of such epic proportions? I wasn't aware just how many days 100 actually is... I think I had the expectation that...

One week down, 13 more to go! This 100 Day Active Hang Challenge has been such a fun experiment!! I have been learning a...
06/20/2024

One week down, 13 more to go! This 100 Day Active Hang Challenge has been such a fun experiment!! I have been learning a lot about my strengths and weaknesses and fine tuning the motor skills that make it easier to play on the bar rather than just sit there, bored. To say I've impressed myself with what I can do feels like an understatement. Even though I'm still not close to exceeding - or even matching - my time from day one, I feel stronger and more controlled. I've learned more efficient ways of tensing my muscles so I can feel comfortable instead of suffering the entire time I'm up there.

Join me tomorrow for day 8! Follow/Subscribe so you don't miss an update!

Youtube - https://www.youtube.com/
Instagram - https://www.instagram.com/paynetheory_/

https://youtube.com/shorts/aPOFhKGNoGw?si=4zVojt-DPWhSExOO

One week down, 13 more to go! This 100 Day Active Hang Challenge has been such a fun experiment!! I have been learning a lot about my strengths and weaknesse...

Just realized my daily updates for my 100 Day Active Hang Challenge haven't been posting on Facebook! We're on Day 13! I...
06/20/2024

Just realized my daily updates for my 100 Day Active Hang Challenge haven't been posting on Facebook! We're on Day 13! I'll add them all today.

Follow me on Instagram --> https://www.instagram.com/paynetheory_/
Subscribe to my YouTube channel --> https://www.youtube.com/

Join Kenna, a Licensed Massage Therapist, as they share all the ways you can heal your body on your own. Follow along with their videos to learn ways to reduce pain, improve range of motion and mobility, and feel functional and healthy once again!

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