Weekend special, 2x24kg bells. 2-3 rounds. 😉
- Clean and press x 5
- Get-up x 1+1
- Push press x 5
- Clean and front squat x 5
- Jerk x 5
- Double swing x 5
- Clean and press x 5
- Double kettlebell snatch x 5
- Push press x 5
Physiotherapists can help with injury, disability, sports strains, and can provide education and advice to athletes. Ensuring you do the exercises your physiotherapists recommends is imparative to a full recopy or whatever injury or problem your body may be facing. Although the exercises are not too exciting its crucial to do them so your body can fully recover. Talk to a physiotherapist in your community today if you feel like you have an injury or chromic problem that needs to be assessed.
Between my early morning journaling and finding articles to improve as a clinician I have gotten many questions so I wanted to clarify how I do each!
I start with my driving force which is something I learned a few years ago from @corygfitness it is the statement of what I am doing, why I am doing it and how I want to impact with it.
Then I just jot down thoughts about the day and reflect on the previous day what I did well and what I did poorly.
Gratitude statements are big for me it helps me keep things in perspective as to how lucky I am.
I’m not a huge affirmations guy but I do like adding in a few “I am” statements.
Finally my statement of desire which is very specific, time oriented and goal oriented. If you’ve read Think and Grow Rich you know what I’m talking about.
2️⃣ Article Searching
You can read what I have in the picture but at the end of the day look for things that you are passionate about and what to learn more about to become better. If it’s evidence based and peer reviewed, awesome! If not, still read it! Don’t get too caught up in finding the perfect article, or you will never actually find one and you won’t get better!
Please please please if you have any questions or want to know more let me know!!
5 4635 minutes ago
Updated our arsenal today, thanks to all of the #athletes that have been interested in joining us! Seven more #barbells arrived today #💪 Our schedules are filling up, so don't wait until we're all booked up! Contact us today to get a quote for your #Team
One of the exercises that I'll program for anybody and everybody I coach - be they youths, athletes, new to gym or have been lifting for years - is the dead hang.
Vertical hanging provides a vast variety of benefits to your training. It can improve your grip stength, which is crucial for pulling exercises like deadlifts and chin-ups. It can decompress your spine and provide a soothing stretch to your arms, shoulders and upper back; in some cases it has been known to relieve rotator cuff pain and strengthen the tendons and tissue of the shoulder (check with your physio first if you've got a serious problem). It can also get you well and truly on the way to mastering pull-ups - perfect these, add bands, use forced negatives etc. -
Do a few sets at the beginning or end of your session. Time yourself and try progressively for longer.
I couldn't do pull-ups or chin-ups for the first four years I was in the gym. Too fat and too few effective training techniques. I wish someone had shown me this when I first started!
@markwilliamson96 did not sprain his ankle in this video. This video illustrates the stress an ankle may be under during drills. His ankle mobility and strength allows him to decelerate his body and put his shins into the proper angles to change direction effectively.
Enough said. Overcoming the voices of negativity is paramount for success. There is always one more step, one more meter, one more km and one more minute, one more hour and one more day.
Live life to your fullest.
This is my pal @terriintransit 💜. She’s rad! She often calls herself “a mess.” I’ve heard athletes say that a lot actually. “I’m a mess.” They are speaking of their aches and pains from doing what they love! In Terri’s case... she’s been coined “my project.” But I don’t look at her that way. I look at her as someone so incredibly strong and talented on the bike who takes the good with the bad. The bad...Injuries from wrecks, overuse injuries, and a good long history of surgical repairs (again from getting rad.) The Good... well she’s often out in the woods with good company, she’s in no way battling heart disease and diabetes from a sedentary lifestyles, she works hard to stay strong to endure what she expects from her body, she respects her body giving it the recovery it deserves (okay that part takes some coaxing), she earned herself a National Enduro Championship jersey, and she can jump this log (that is way bigger in person) because she is strong, skilled, persistent with practice, competitive with herself, and STUBBORN... that log won’t beat her!
So why this post? Because you’re not a mess. BUT you DO need to take responsibility of respecting your body and what you are asking of it. That means take the steps to get and stay strong, take the steps to recover, take the steps to improve your mobility, take the steps to improve technique or skill. And then, thank your body for being rad so you can play your entire life! 💜mia
P.S. Terri is also certified in coaching MTB skills so hit her up if you want guidance on improving your mountain bike skills. You won’t regret it! And if you need a mobility, strength, and recovery program DM me! 💜Yay for staying rad 💜 Maybe we should work together? __________________________
2 101 hour ago
Kiwi Bird Friday! (Note: I’m the Kiwi Bird 😆) A fun quick pyramid workout - 20,16,14,12 reps - 7 exercises -Fullbody - Kettlebell circuit
A1: KB swings - I’ve talked about in previous posts about how important the hinge pattern is in riding. Being strong through your back, lower in particular is huge. This is a fun dynamic hinge exercise that really requires full body control.
Video 2: Push ups with taps. I inclined mine to focus on maintaining good technique when fatigued but also to focus on the anti rotation when going into the tap. You need a lot of balance when riding.
Video 3: 1 1/2 squats a favourite of mine for riders, think about jumping a double or triple and your reaction in between.
Video 4: Alternating KB rows - we use a lot of back muscles when riding so to got that hinge pattern as well is a bonus!
Video 5: Reverse Lunge - need strong legs for walking all those courses at events 😉 while not an obvious exercise for riding I always want to be balanced in my workouts.
Video 6: Hollow core rolls - I chose this for the mental aspect of having to lock into your whole body and get it to work as one. This is all about riding.. moving as one with your horse and being aware of your body from head to toe!
Video 7: Heel Walks- always working on keeping those heels down 🤦🏻♀️ •
While all these exercises are common ones you would see in the gym it’s about your intent. The whole time I was focused on my riding and how what I was doing could influence it. Try it out and let me know how you go!
1 81 hour ago
We're open normal hours for Labour Day weekend. Message us to book an appointment, while they last!
Come get the last few of this limited edition print while it still last.
For the delay in printing each ordered St. Pat design got a free patch and sticker. Sorry for the delay. We don't do business like that.
Thank you for supporting our brand!
Don't lift without the power of the runes!
𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗧𝗵𝗲𝗿𝗮𝗽𝘆 𝗦𝗰𝗵𝗼𝗼𝗹- 𝗪𝗵𝗮𝘁 𝗡𝗲𝗲𝗱𝘀 𝘁𝗼 𝗖𝗵𝗮𝗻𝗴𝗲?
First off, Board Exams need to change. This is a major factor to why many schools teach outdated material, along with a lack of drive from long standing profs (I.e. keeping the same course material for 20 years because they can)
Evidence-Based topics I would like to see added to the curriculum:
• Mock Scenarios having challenging conversations
• Therapeutic Alliance
• Active listening and motivational interviewing .
• Semantics: Positive language vs Nocebic Language
• Interacting and collaborating interprofessionally
• Use of principles vs methods
• Tolerating Uncertainty.
• Growth Mindset.
• Being Wrong
• Evidence Based Medicine
• Expose vs Protect.
• Behaviour Change
• History in scientific literature (shift from PathoAnatomical to BioPsychoSocial)
• Roles for professionals in pain experience (being a guide)- educate, decrease fear/kinesophobia, minimize catastrophizing, instill self efficacy.
• Complexity of pain (multidimensional drivers)
• Using stories, metaphors, and patients language to provide new meaning of pain
• Recovery barriers and strategies under BPS umbrella.
• Principles (progressive overload, SAID, Accommodation, Variability, Individuality)
• Models (Tolerance vs Capacity, Envelope of Function, Constraint & Affordance, Sloptimal Load, etc.)
• Practical Application
• ExRx- Progressions, Regressions, Lateralizations
• Load Management Strategies for Athletes
• Needs Analysis and Individualization based on goals/abilities/history/etc.
• Application or different populations
• Aerobic/Anaerobic Testing
• Energy Systems testing and training.
• Biomechanics and how it affects ExRx
• Principles of Programming
• Tissue Specific Programming
• Training Variables (intensity, volume, modality)
• Coaching and Cueing Techniques and application
• Feedback Loops
• Selling Exercise
• Ex for Pain and Rehab
👇What would you change?
7 541 hour ago
VERY EXCITED to announce that @benefitsaz will now be carrying @inmydnaathletics supplements!! Thank you to the Benefits owners/staff for seeing something special in us, we appreciate you more than you know! Everyone please check them out! “We’ve been in the healthcare industry for over 20 years, and we understand that healthcare evolves rapidly. At Benefits, we think it is important that people have access to a variety of products to help improve their overall well-being. From CBD rubs and oils, to our newest supplement line from In My DNA Athletics, we want everyone in our community to be able to come for the benefits - and stay for the health of it!” #InMyDNA 🤞🏼🧬 #CCC#Benefits
1 72 hours ago
Here’s a challenging exercise that can be done anywhere and is great for building shoulder and core strength 💪. Shoutout to @brotherfaris for the continued inspiration!
Wk 1 of my new hypertrophy program is in action and my goodness….its got me good.
After being on a strength phase for 8-10 weeks I then went on holidays and did a lot of bodyweight work for 4 weeks (not really a choice, just making do). Now its time to to enter pure hypertrophy…mwah ha haaaa😈
My rep range will be between 8-50 reps (50 wtf) and combos of single sets, supersets, trisets and even giant sets to add some intensity and fatigue the muscles with various methods.
Rest will range from 1-4mins depending on the intensity.
My sessions are 5 days/wk and total duration ranges between 1-2hours/session.
My warm up and cooldowns are very thorough taking between 10-20mins each. They make a huge impact on my movement patterns and recovery so they’re worth the time.
I’ve included 2 conditioning sessions per wk on upper body days at the end of the session. They’ll typically be bodyweight HIIT or circuit/EMOMs including functional movements. Some days I feel pumped and add an extra CrossFit style sesh, just for fun or socialising with workout buddies.
My goal is to specifically build calves, glutes, VMO and abs to attain better symmetry.
Any tips on growing calves…throw em my way!
It’s important to cycle through various phases of strength and hypertrophy to avoid adaptation and overtraining.
Waving between the 2 cycles of training is also complimentary towards each other - eg: the more lean mass you have the more weight you can move. The more weight you can move the more volume you can handle.
After training seriously for at least 10 years, the gains are going to be small but the slightest changes can transform an entire physique, so let’s see what we can do!
If a program is something you’re looking for, it’s my jam! Send me a message and we’ll chat about what can work best for you✨
18 27727 February, 2020
It’s truly a blessing to be able to ‘work’ with your friends.
I absolutely adore my clients, you attract what your are right? So my clients just happen to be people I really click with and Im so grateful it’s my ‘job’ to help them gain more greatness in life.
15 1875 hours ago
🚨ANKLE PAIN - ACUTE REHAB🚨
Great collaboration with @natalie.dpt
With sports such as running🏃🏻♀️, basketball🏀, soccer⚽️, or tennis🎾, there is a risk for ankle sprains/pain, primarily laterally/rolling out, due to the ankle demands during each activity. Likewise, they can occur when walking🚶♂️on uneven ground or taking a step off a curb.
👉🏻 The following exercises (SWIPE LEFT) can be implemented in acute ankle pain rehab to restore pain-free motion, improve strength, and increase ankle stability:
1️⃣ Banded Ankle Plantarflexion
2️⃣ Banded Ankle Dorsiflexion
3️⃣ Banded Ankle Inversion
4️⃣ Banded Ankle Eversion
5️⃣ Unstable Single Leg Balance (demonstrates on dynadisc)
6️⃣ Single Leg Wobble Board - 4 way motion
7️⃣ Anterior Step-Up/Down (maintain ankle to knee alignment)
❤️TAG AND SHARE WITH ANYONE THAT WALKS😉BUT ALSO ATHLETES❤️