Week 4: Activity A – Power Athlete Academy

Tagged: Activity, week 4

This topic contains 12 replies, has 12 voices, and was last updated by Tony Fu 9 years, 10 months ago.

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February 21, 2016 at 8:59 am #414

Luke Summers
Keymaster

Sorry for the delay guys, travel delays, and computer trouble!

https://vimeo.com/156138761

https://vimeo.com/156140101

https://vimeo.com/156164998
February 21, 2016 at 12:58 pm #419
chobbs
Participant
Deadbug Notes:

Set-Up:
- Lying down, back of head pressed into ground. (establishes neutral head pos.)
- Raise arms. Running day? (palms facing) Clean or Deadlift day? (palms point to feet)
- Whole spine paints the ground
- Internal rotation coming from the hip
- Raise legs to challenge but not compromise hammy flexibility
- Press heels to sky to help maintain dorsi-flexion
Add Stress:
- Intro movement
- fight deviations in rotation of shoulder and hip during movement
- recognize imbalances
- maintain neutral hip while legs move
- BREATHE
- Notice where fatigue occurs and identify
- Goal isn’t to complete the called for movement and ROM, but establish control, feel for limitations, assess and correct.
- Important to check with athlete that they are feeling what you are saying and it’s not just you talking
- Ascent and Descent movement of limbs should be controlled and occur at same rate.
Spiderman Notes:

Set-Up:
- Push up position w/feet slightly wider than squat (ath. pos)
- Foot sets by hand flat on the ground with knee in line with instep
- Internally rotate from hip (carry over from deadbug)
- When front leg is set, extend opposite leg to feel hip flexors
- Maintain posture learned from anatomical positions and deadbug
Stress:
- Challenge hip mobility, take hand off the floor closest to front leg bending at the elbow
- BREATHE throughout
- Rotate at shoulders raising hand to be in a straight line w/hand in the ground
- Hips stay neutral while shoulder rotation occurs
- Press palm to sky to open forearm flexors
- If knee starts to deviate from position look to the hip for fix
- There should be an even distribution of force throughout entire body
- Hand comes down and actively internally rotate from hip so knee is in contact with tricep
- Raise opposite hand
- Rotate opposite way while maintaining posture, and all previous points, plus contact with knee in tricep
- Always looking for flat hip shelf
- As opposite hand comes down, reach leg back to starting position and do a push up to reset posture
- Repeat opposite way
SEE-SAW Notes:

Set-up:
- Long Proper Anatomical Posture
- Hug the world
- Play off positions of both Dead-bug and Spiderman (athlete should be able to make the connections)
- Balance on 1 leg, while gripping the floor w/foot in the ground
- Internally rotate from hip on the floating leg (carry over movement) and dorsi-flex at ankle
- Slight bend in post leg
Stress:
- Intro movement
- Chest and heel stay in alignment w/one another throughout movement as chest lowers and heel raises
- Maintain dorsiflexion
- Flat hip shelf, watch deviation during movement
- Watch for over-extension in the trunk
- Even distribution of force through quad, hammy, and internal/external rotators of hip
- Controlled movement with active recovery back to starting position
- Important for athlete to complete movement if they need a rest. (teach them to finish the job, focus, grind, FIX)
- BREATHE throughout.
*For all of these movements/assessments it is important the athlete show control and not give up when the movement gets tough or they “perceive” failure. This is a life and sport lesson that can be learned with these movements!
February 21, 2016 at 6:59 pm #432

Ben Kucharik
Participant

Deadbug
• Work head to toe
• Press neck into ground to get double chin
• Frankenstein arms
• Running work=palms in, bar work =palms down
• Posterior rotation to press pelvis into the ground
• Paint the spine onto the ground
• Flex quads
• Slight internal rotation in hips
• Toes point forward
• Dorsiflex and pull shoe laces to knees
• Lift legs to the point where hamstring flexibility is challenged but not compromised
• Females don’t have much problem
• When dropping arm, try to have bicep touch the ear
• Drive heels to the sky
• Make the athlete aware of what they are feeling
• Imbalances lead to injury
• Remember to breathe and maintain posture
• Watch for differences in limb to limb
• External rotation when dropping leg=tight hips
• External rotation in leg on the way up=weakness
• When lowering legs together go down and keep back on the ground, if your back comes off the ground don’t go that low
Spiderman
• Combining step-up and lunge
• Push up position
• Feet wider than squat stance
• Step leg to outside on hand
• Keep knee on in-step
• Once front leg is set straighten the back knee
• Challenge hip stability by taking away a point of contact
• Bending at elbow on the same side as the front leg
• Keep Deadbug posture in the back
• Keep hip position and rotate upper body separating hips from shoulders
• Get straight line from hand to hand
• Reach with palm
• Continue to internally rotate front hip
• Active Hamstring should be stabilizing the knee
• Don’t let hips externally rotate
Seesaw
• Standing up tall with Deadbug position
• Hug the world position with arms
• Short rib cage
• Balance onto one leg
• Internal rotation of elevated leg
• Slight bend in stable knee
• Lead with elevated heel sending it backward
• Torso gets as low as heel gets high
• Flat hip shelf
• Grab the ground with the big toe active feet
• Get into active hamstring
• Recognize imbalance between right and left
• Bicep curl for the hamstring to return home
• When you feel you’re about to fail don’t just give up finish the movement
February 22, 2016 at 6:21 pm #448
Denny K
Participant
Dead Bug:
- neutral neck
- arms up like Frankenstein
- palms facing each other
- flatten lumbar curve of back by rotating pelvis posteriorly
- flex quads
- dorsi flexion in ankles
- slightly pigeon toed feet by internally rotating at the hips
- drive heels toward sky
Stress:
- imbalances lead to injury
- breathe
- awareness
- lower arm and resist rotation of the palms externally
- lower leg and resist the rotation of the hip externally
- lower legs and keep low back touching ground in order to test posture
Spiderman:
- push up position
- feet wider than squat stance
- knee inside instep
- straighten back leg
- reach head through shoulders
- torso rotation, hand in line with other hand
Stress:
- challenge hip stability, bend elbow
- keep hip shelf flat
- separate shoulders from hips
- pull hands back to open flexors/extensors
- don’t let knee deviate or drive out
- breathe
- use push up to reset posture when switching to other foot to perform the complex
- take away points of contact to challenge stability
- look for defaults and inability to maintain neutral position
See Saw Walk:
- tall pretty posture
- hug the world
- hands to shoulder girdle, be aware of the chain
- short rib cage
- internally rotate one hip, not just foot
- slightly bend other knee
- active foot, grab the ground
- chest gets low, heel high
- look for flat hip shelf
- breathe
- even distribution of force
- when you lose position finish movement, don’t just bail out of position
- remember it is a movement pattern
February 23, 2016 at 7:34 am #450

Carl Case
Participant

Deadbug

Set Up
Press back of the neck to the ground
Arms in a Frankenstein position. Arm orientation will depend upon what is in the days training
Posterior tilt, pressing/painting low back onto the floor
On the floor squeeze quads, slight internal rotation from the hip, and feet in dorsiflexion
Elevate legs to a point where hamstring flexibility is challenged but not compromised
Level drive the heels to the sky with no inversion or eversion

Stress

Lower one are to the ground with a straight arm, bicep covering the ear, with slight external rotation. The lower the other arm to check for imbalances. Make the athlete aware of any imbalances
As the legs lower maintain neutral hip position
Work on breathing through out the deadbug
External Rotation on the way down = hip tightness, External Rotation on the way up = weakness
Show stability to control through a full range of motion
When lowering legs or arms fight to keep the whole spine in contact with the floor. Only go low enough to challenge position, but not break it

Spider Man

Combines primal movement patterns
Start in a push up position, with foot placement resembling athletic position
Step a foot to the outside of a hand
Keep the up knee on the instep of the foot
Maintain a straight foot
Keep the back knee straight
Bend and elbow that matches the front knee maintaining deadbug posture
Keeping a level hip shelf rotate towards the front knee. Keeping the knee on the instep of the foot by internally rotating from the femur. Maintain a straight line between between both hands. With the open hand open and wrist in extension, drive the heel of the palm to the ceiling
When rotating away from the from knee keep the up knee from driving outside of the foot
Drive the back heel out/internally rotate from that femur
Goal is to distribute force throughout the entire body, not just one point
Hand/arm position should be the same as it was when rotating towards the knee, and also maintaining a level hip shelf

See-Saw-Walk

Start off with good posture standing
Short ribcage
Hug the world position not creating stress from the hands
Shift weight over to one leg and find balance in that leg
With the leg that is now off of the ground with a straight leg turn the knee in from the hip, with the ankle in dorsiflexion
Have a slight bend in the knee of the leg that is in contact with the ground
Hingeing at the hip lead with the heel and driving the heel to the wall behind you
Chest only gets as low as the heel does high
Maintain a short ribcage, and neutral hip shelf throughout the entire movement
Be active with the foot that has contact with the ground
Dig the heel into the ground using the hamstring to bring you back to vertical
We are trying to drive a certain movement pattern so don’t give up on the movement. Always complete the movement
February 23, 2016 at 10:51 am #451

DD
Participant

Dead Bugs:

Set Up: works top down. Press the back of the neck into the ground creating double chin

Frankenstein arms, 90 deg flex at shoulder.

 Palms facing if doing running, Palms down if working barbell movements

Posterior rotation/tilt of pelvis – painting the spine to the ground

Flex quads

Slight internal rotation of femur to maintain toes forward

Dorsiflex at the ankle – actively pull the shoelaces to the knees

Raise/flex legs to the point where hamstring flexibility is challenged but not comprimised – keep feet flat, no in/ev

Test 1 : how long can you hold this position perfectly?

Adding Stress:

1 Arm: extend arm above head towards floor, keep biceps in ear, fight external rotation at shoulder

Both Arms: see where possible imbalances are

ask athlete how they feel? make athlete aware of where limbs are in space or where imbalance is

1 Leg: while moving leg towards the floor while extending hip, fight rotation at the femur

maintain home position with non moving leg

Maintaining posture while working on our breath

External rotation at femur on way down = tightness in hip

External rotation at femur on was up = weakness

Fatigue in tibialis anterior – manifest issues with high rep box jumps putting Achilles at risk for inj.

Stability and control through full ROM

Both Legs: force trunk stability – lower both legs as long as they can while maintaining full contact of spine to the ground. Returning to the home position should be slow and controlled

Breathing while maintaining neutral position

Spiderman: combining primal movements of step up and lunge

Set Up:

Push up position with legs set a little wider than squat distance apart

Step leg to the outside of hand. Keep femur int rotated – knee next to arm/elbow

Back leg straight – push heel away – opening up the hip flexor mm’

Stress:

Lift hand off the floor by bending at the elbow – challenge hip stability by removing point of contact

maintain dead bug postures – keep head in line w shoulders, neutral cervical spine and retract scapula to neutral

Rotate trunk toward forward leg – Exaggerate hip flexor stretch by rotating trunk toward forward leg w 90 deg shoulder ABduction – straight arm

Keep hip shelf flat – fight deviations in hip flex/ext/IR/ER

Separate shoulders from hips until arms are in line straight across chest and shoulders

Open up wrist extensors by pushing palm up in wrist extension

Keep internal rotation of femur – this turns on the forward leg hamstrings to stabilize the knee instead of relying on the on the hip girdle

Distribute force evenly throughout body instead of at 1 point – goal for efficiency of

workouts

Rotate trunk away from forward leg – keep knee pressed to elblow by IR femur

Set stable base by digging knee into triceps – don’t drive knee out

Breathe

Keep IR of back leg to maintain neutral hip shelf

Keep knee inside instep of foot to maintain hamstring activity

Clear separation of shoulders from hips

Fire Adductors to fight for hip girdle stability

Kick forward foot back to set up postition

Perform a push up to reset posture

See Saw Walk: Tex’s Fav

Set Up:

Stand with long posture – separate head from scapula

Hug the world – ABduct arms and extend at wrist – stress in hands will gradually make it to shoulder girdle

Short rib cage – pull ribs down without flexion of the trunk – stabilize

Find balance in base leg – slight flexion at knee

Keep non contact leg to be moved IR at femur, not inverted at ankle

Leading with the heel, kick straight leg back – hip extension

-keep trunk stable – short rib cage – chest goes down the same rate/level the heel goes up

Flat hip shelf – keep IR of femur of base leg – maintains hamstring firing

Active foot – Dig big toe into the ground for balance

Fight for balance – keep leg that is off the ground firing at the hamstring by pushing heel away

Curl hamstring of base leg to return to home position – active recovery – expressing stability through ROM

Points of Interest:

Breathe – breathe while maintaining tension through the movement

If fatigue sets in, complete the movement – maintain posture – don’t just fall out

Keep neutral chin/cervical spine – head distracting from shoulders
February 23, 2016 at 5:47 pm #453

Conor Lynch
Participant

Deadbug Notes

Top down. Back of the neck into the ground, shoulder orientation depends activity that day.

Tells athlete to bring attention to the trunk. Mental intent for physical action.

Rotate your pelvis posteriorly. Is this an established position? Has it been demonstrated? Is it for the viewer’s benefit? Follow up instruction to paint lower back to ground seems to be a more pragmatic cue.

Paint your spine as long as you can on the floor.

Flex your quads and slight internal rotation. Try cueing the knee so that athletes do not make the change at the ankle.

Tactile cue for the foot prior to asking for dorsiflexion. Loved the cue of pulling the shoelaces to the shin instead of the toes.

Athlete’s left leg moves significantly ahead of right leg as legs lift.

Challenge hamstring flexibility without compromising it. What is position would be compromised?

Flatten the foot to a neutral position and then focus again on pulling the top of the laces of the shoe toward the shin.

Stress #1: Hold position for time actively as opposed to resting.

Explains to athlete that stress will be added through planes of motion.

Asks athlete to ‘fight that rotation’ and cover their ear with their bicep as they reach one arm overhead.

Check for imbalance with both hands overhead–tell athlete to feel for any imbalances.

Static hold, reminder cues for the heels to be up, ask athlete what they feel.

Imbalances lead to injuries–apply rehab evenly.

Awareness of lower body. Can you maintain home position with three limbs and move without rotation in another?

Breath. Oxygen is energy. Deadbug reinforces posture and breathing mechanics.

Turn that left knee in at your hip. Two part cue. Confusing or catch all for body awareness?

Tie in leg drop with trunk demands.

External rotation during leg drop means tight musclature.

External rotation during leg lift is mucscularture weakness.

Dorsiflexion is limited by endurance of tibialis anterior.

Ties length of hold to duration of athlete’s workouts.

Slows athlete down, has them repeat double arm drop so that they can feel stability (aka control through range of motion).

Athlete loses neck position when cued to “suck belly button through the floor”. Shoulders protract and neck extends to facilitate leg drop.

Reinforces need for controlled movement and breathing as leg drop is repeated.

Highlight imbalance seen in shoulders, reinforce to athlete the importance of their self-awareness.

Spiderman Complex

Combining primal movements — step up and lunge.

Top of a push-up position with wider than traditional squat stance with feet.

Step foot up to outside of same side hand.

Visual and spatial cue. Places foot alongside athlete’s so they have a clear goal position to acheive and feel. Front leg is established in lunge, extend trailing leg by locking out knee. A soft kick works great here.

Establish next step with challenge hip stability. Re-cue posture once inside hand is removed from ground. Rotation is explained as separating shoulders from hips, then another external target is given to encourage rotation.

Open palm works on wrist extensors. Make sure lunging hip is still in internal rotation. Internal rotation at the hip allows for force distribution throughout the entire body instead of just one joint.

Equal force distribution ties in to the goal of efficiency of movement in workouts.

Actively pull knee in against tricep and rotate arm and torso away from lunging leg.

Athlete defaults to externally rotated trail leg and propping up on thumb and fingertips of support hand.

External goal for trailing hip rotation. Athlete is significantly limlited in thoracic rotation to the right. Reminder cue to breath in a stressed position, allowing athlete to remain in position longer.

Position of legs allows for work on hip girdle stability. But keep breathing…

Athlete defaults to passive external rotation of right shoulder for stability during transition of legs.

Push-up in between sides to “reset posture”.

Knee aligned just inside instep allows for hamstring engagement.

Shaking, same as dead bug, is a sign that muscles are being challenged.

Same reminder cues and external targets to on opposite side.

Seesaw Walk

Top down alignment and hug the world orientation tie back to deadbug and spiderman. Helping athlete build connections across movements.

Stress awareness. Builds from hands to shoulders, so keep the hands loose.

Short rib cage prior to movement. Find your balance in right leg.

Turn the left knee in at the hip. Bend the right knee slightly as if you were doing a clean. (At what point?)

Kick your left heel straight back. Athlete begins to flex at the hip joint, then self corrects and starts again.

Chest movement is determined by how far the heel goes back. Athlete goes into global extension, has to reset to come back to a neutral spine.

Internal rotation of lifted leg in order to maintain a flat hip shelf.

Pin big toe of support foot into ground for stability. Actively grab the ground with your foot to engage the hamstring of the support leg.

The seesaw walk is a movement PATTERN. Complete the movement to rest–don’t just drop out of it haphazardly.

Ties trunk position to mechanics of a squat to allow athlete another means of understanding what should be happening.

Selling points of squat and clean efficiency.

Reach the top of the head through the shoulder blades?

Asks athlete if they are aware of the imbalance they are presenting.

Return to standing by digging heel in and performing a “bicep curl with the hamstring”.

At the end of all that….where was your breath when you got stressed?
February 24, 2016 at 3:44 am #460

Nono
Participant

Deadbug.

1. Setting up (From top-down):

a. Back of the neck pressed into the ground.

b. Palms facing one another.

c. Posterior rotation of the pelvis –> Pressing lower back against the floor.

d. Slight internal rotation of the femur.

e. Feet in dorsiflexion. Heels towards the sky.

f. Rise the legs until hamstrings flexibility is taxed but not compromised.

2. Testing:

a. Hold position. MAX time.

b. Add external stresses. A) Arms. B) Legs (Move legs separately, look for imbalances. If femur ext. rotates on the way down -> tight hips. If ext. rotates on the way up -> Weaknesses.

Spider-Man.

1. Setting up:

a. Push up position. (Wider stance of the feet in comparison w/ a regular squat).

b. Set a given leg on the outside of its same side arm.

c. Knee in the instep.

d. Opposite leg fully extended.

e. Keep deadbug P.O.P.

2. Testing:

a. Trunk rotation. A)Same side of the leg. B) Opposite side.

b. Exchange sides and repeat.

Seesaw.

1. Setting up (From top-down):

a. Long posture

b. “Hugh the world” posture.

c. Short rib-cage.

2. Testing:

a. Balance on one foot.

b. Internal rotation of the opposite leg.

c. Pulled opposite leg heel backwards while keeping P.O.P (“Chest gets as low as heel gets high”)

d. Grab the ground with the foot in contact with it.
February 24, 2016 at 3:47 am #461

Harry
Participant

Deadbug:
We need to establish neutral position on the:
-Neck/shoulders/trunk/hip/knees/elbows
-Start by lying down, back of head is making contact with the floor
-Put your arms up, extend the elbow(no flexion) if you are running that day make sure your palms facing each other(self high five). If you are cleaning or deadlifting your palms will face the floor.
-From the head we go to the chin. Double chin it.
-Focus on the shoulders: Recessed and depressed make sure your spine starts to be painted on the ground.
-Contract your trunk driving that belly button to the floor, making your chest cavity neutral. Continue that paint through the lower back.
-Hips are flat on the ground.
-4 points of contact… Head/Shoulders/Spine Flat and Painting the ground/Hips
-At the hips make sure there is internal rotation coming from the hip not the feet.
-Raise the legs from the floor to challenge pos but not compromise the hamstring flexibility. Have the athlete Feel the hamstrings raising the legs, find the spot where the knee its about to start flexing and stop it there. Also look at the trunk see if it starts peeling off as you raise those feet from the ground.
-Bring your instep to create dorsiflexion, your heels should be pointing to the roof.
-Feet are neutral they are not pronating or supinating.

Adding Stress to challenge position and find limiting factors:
-We begin by introducing movement one limb at a time: Slow and controlled 
-Look for external rotation of shoulder by looking at the elbow and palms rotate externally, you can also see this at the hip by looking at the foot pointing out externally.
-Imbalances lead to injury
-We want to maintain hips flat on the ground while the athlete is moving the limb
-External rotation when dropping leg=tight hips
-External rotation in leg on the way up=weakness
-Oxygen is energy.
-Let the athlete feel the corrections and create a mind body connection for them. Asses/correct/asses/correct Imbalances lead to injuries.

 Spiderman:

Start at the push up (pillar)position, we want to be in our UAP at the pillar pos and as we send one foot forward to be side by side of one of the arms. If you do that correctly you can still see the line we drop from the knee to the instep on the stand up UAP
Hips are going to be flat and neutral.
Make sure the rear leg is fully extended the athlete should feel their hip flexors stretch.
Drive that posture and position of the dead bug … elongated spine neutral shoulders and activated trunk.
Once you have that foot forward and you are set on that pillar position lets challenge hip mobility by removing the closest hand to the forward foot and bending at the elbow. We want to drive that elbow along that shin as low as possible with out breaking the integrity the POS/POS of the hips.
Don’t forget to breath!
We are trying to separate shoulders from hip and as we do that we maintaining neutrality at the hip.
Press *dorsiflex your palm use forearm flexors and extensors
There should be an even distribution of force throughout entire body while in performing the spiderman complex. 
We are going to rinse and repeat on the other side but not before getting into a more challenging position on the spiderman. Taking the opposite arm of the forward leg by opening those shoulders. Create stability by maintaining force and hip neutrality.
Reset with a good push up and repeat.
 
SeeSaw Walk:
Always start off with good posture… Reset the shoulders get that short ribcage
Now that we are in that good position reach out and hug the world position make sure you are not creating stress from the hands.
Pick one foot off the floor and shift your weight over to the other leg and find balance in that leg by squeezing your quad and gripping the floor with your toes. Create Tension!The leg that is off of the ground needs to remain straight internally rotate your leg from the hip not the foot …dorsiflex!
Hingeing at the hip and raise your leg reaching with the heel at the same time your chest should be coming froward
Chest only gets as low as the heel does high.
The goal is to be neutral at the hip/shoulders/trunk … drive that DB POS.
Drive the heel back into the ground by using the hamstring to bring you back to the starting position.

If you have imbalances grind and finish the move to drive adaptation!
February 24, 2016 at 6:03 am #462

DavidMck
Participant

Dead Bug
Top down verbal description of the position
press back of neck into ground(Double Chin, Tuck chin?)
arms up “frankenstein”
hands mimic subsequent movement??? Sprinting—neutral, power cleans—pronated
posterior rotation at pelvis
low back pressed into ground “Paint the ground with the spine”
flex quads
internal rotation at the femur not feet. 
Dorsifexion- Dont lift toes, pull through top of foot/Dont reach toes…
find tension in hamstring, Test, Dont compromise position
Find “home Position”- Test position through timed hold or by challenging position
Add stress—-Find different positions to challenge the trunk/hamstring/shoulder girdle
Female athletes less challenged by home position
As hands move over head, maintain internally rotated arm, bicep in line with ear. 
–Feel in shoulder girdle—
Perpendicular leg—Press through heel as you move the arm, and or legs
Maintain posture/maintain home position with stationary limbs. Breathing.
Constantly Fighting for Internal rotation at the hip/femur
external rotation on way down—tight hips—External rotation way up—weakness
Dorsi flexion—fatigue in the tibia anterior, fatigue at the shin—tie into athletes experience—high rep box jumps, field sports…
Limiting factor is stability, ability to control through a full range of motion. 
Looking for imbalances, make connection with athlete so they are aware during 
movement
*“As much as I need to see you need to feel it”. 
Athlete connection… Make them understand what they are doing and what is going on. 
*Imbalances lead to injury, Look/ask for imbalances in athletes


<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Spiderman complex<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”> – combination of primals- step up and lunge



<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Starts in Push up position
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>“wide” squat stance (AP stance?)
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Bring one leg to the outside of the hand 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>knee over instep 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Fight for Internal rotation at femur to turn hamstring on—-don’t just drive knee in. 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>opposite leg is extended to open up hip flexor
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Challenge hip stability–take away point of contact bend left elbow hip stability
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>active hamstring, actively seperating shoulders from hip, distributing force throughout whole body
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Reach top of the head through shoulders, 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>maintain dead bug position
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>shoulders neutral
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Maintain hip position
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>exaggerat stretch through rotation towards forward leg
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>”hip shelf flat”
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>separate hips from shoulders…
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Straight line from hand to hand, open up flexors and extensors
 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>“Distributing force amongst whole body instead of letting one part bare the work. Movement efficiency in workouts- Athlete connection!
 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Actively pull left knee in on tricep set to set up a stable base, don’t let knee drive 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>out–drive heel out—tactile cue
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>rotate away from forward leg, Hug the world, Breath
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>open flexors and extensors
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Flat hip shelf
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>clear separation of shoulders and hips 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>firing Adductors 
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>working hip girdle stability
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Reset posture (push up)
<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Kick opposite leg forward

<span style=”font-size: 14.666666666666666px; font-family: Arial; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;”>Make connection between Movements! Deadbug-Spiderman complex.

See Saw walk
Tex likes See-saw walks
Top down set up—Dead bug—top of head through shoulder blades! Neutral chin, reach head through shoulder blades
Hug the world position from Spider man— Make that Connection between movement!
fingers open-Stress starts in hands—works its way to shoulder girdle–
short rib cage!! Maintain throughout movement
elevated leg internally rotated–AT HIP– Maintain dorsiflexion
Slight bend in planted leg
lead with heel on elevated leg- chest gets as low as the heel gets high
Flat hip shelf
grab ground with big toe 
Active feet
Fight for balance!
focus on hamstring of planted leg
fight external rotation of elevated leg
Cramping?!?!?!?! Games level athlete cramping???
Flex quad as you pull through heel of elevated leg
Even distribution of force between quad and hamstring
Stable knee
Expressing stability through movement and good range of motion
February 24, 2016 at 6:31 am #463

Carl Case
Participant

@luke is there a protocol we should follow when typing up things in the forums to avoid the gibberish coding? it seems the problem arise when we copy and past something.
February 24, 2016 at 7:30 am #467

Tony Fu
Participant

Deadbug:
– Imbalances lead to injuries
– “Oxygen is energy”
– DB working on posture and breath simultaneously
– Ex Rot on way down = tight hips / Ex Rot on way up = weakness
– Stability – control through full ROM – “Don’t go through the motions”
– Hands face away – cleans / Hands face each other – running
– Rotate hips posterior, push LB into floor
– Int Rot starts at hip not knee/ankle
-“Press heels to the ceiling”
– Looking to make athlete active in position
– Add stress through multiple planes of motion
– “Cover ear with bicep”

Spiderman
– Knee tracks over instep
– Hip shelf flat, separate hips and shoulders
– Reach with palm to open flexsors and extensors
– “Heel out” cue to keep hips neutral
– Flat hip shelf – separation of shoulders and hips – fire adductors for hip girdle stability
– Straight knee for hip flexor stretch
– Distribute force throughout body instead of one point

Seesaw
-Start with nice long posture
– Stress starts in the hands
– Flat hip shelp – kick heel high
– Chest as low as heel is high
– Active in feet
– This is a movement pattern – complete don’t quit
– Even distribution between quad and hammy
– Works squat initiation and clean efficiency
– Active recovery helps express stability
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