Archive for the ‘Uncategorized’ Category

December Mobility

Posted: December 5, 2013 in Uncategorized

CH-Santa-Weight-Lifting-002

December Mobility

Monday

  • Tspine Overhead extension on GHD machine
  • Overhead rib mobilization
  • Classic spinal twist
  • Low back smash with two lacrosse balls
  • Barbell Quad Smash
  • Knee gap with lacrosse ball

Tuesday

  • Banded Shoulder Capsule mobilization
  • Overhead tissue smash
  • Lateral hip opener
  • Psoas smash with Kettlebell and LB
  • reverse ballerina
  • Olympic wall squat

Wednesday

  • Bilateral shoulder flexion
  • Reverse sleeper stretch
  • Glute smash
  • Side hip LB smash
  • Lateral and anterior compartment smash
  • Bone saw calf smash

Thursday

  • Anterior barbell smash
  • Bilateral internal rotation mobilization
  • Single leg flexion with external rotation
  • Olympic wall squat
  • Suprapatella smash
  • Couch stretch

Friday

  • Sink mobilization
  • Tricep extension smash
  • Gentle hip distraction
  • Barbell super frog
  • Monkey bar of death
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NOVEMBER MOBILITY

Posted: November 4, 2013 in Uncategorized

perfect squat

WANNA IMPROVE YOUR SQUAT RANGE OF MOTION? HOW ABOUT SOME MOBILITY?

(MOBILITY VIDEO WILL BE PUBLISHED NOVEMBER 5TH DISPLAYING EXERCISES)

Monday-

Hamstring LB smash: 2 minutes on each side
Glute Lacrosse Ball Smash and floss: 2 minutes on each side
Hip External Rotation with flexion: 2 minutes on each side
LB Gap and smash of knee : 2 minutes on either side
VooDoo Floss Knee

Tuesday-

T-spine Smash with Double Lacrosse Ball & plate : 2 minutes
Shoulder Rotator LB Smash and floss: 2 minutes on each side
Overhead Tissue Smash: 2 minutes on each side
Tricep lacrosse ball smash: 2 minutes on each side
Voodoo Floss Shoulders & Tricep

Wednesday-

Quad Barbell Smash: 2 minutes on each side
Banded Super Frog :2 minutes on each side
Planter Lacrosse Ball Smash: 2 minutes on each foot
Double LB medial Shin Smash and Floss: 2 minutes on either side
Voodoo Floss Hips and Ankles

Thursday-

Anterior shoulder lacrosse ball Smash: 2 minutes on each side
T-spine Plate Smash: 2 minutes
T-spine smash Overhead Extension (Bar and foam Roller): 2 minutes
Forearm double lacrosse ball smash: 2 minutes on each side
Voodoo Floss Forearm

Friday-

VMO lacrosse ball smash: 2 minutes on either side
Barbell Calf Smash: 2 minutes on either side
Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes
Voodoo Floss Thighs and Hips

Saturday-

10 minute Third World Squat
Level 1- Against Wall 5 minutes
Level 2- Wall 10 minutes
Level 3 – Away from wall 5 minutes

Sunday-

3 sets of 10 reps: facing wall squats with arms overhead

OCTOBER MOBILITY

Posted: October 2, 2013 in Uncategorized

voodoo-floss-band-1_1

SAY HELLO TO VOODOO FLOSS THIS MONTH:

Basic overview for vooDoo floss. We have voodoo floss available in the gym or you can purchase your own on  at www.roguefitness.com

October Mobility:

Monday-

  • T-spine Smash with Double Lacrosse Ball: 2 minutes

  • Shoulder Rotator LB Smash and floss: 2 minutes on each side

  • Tricep barbell smash: 2 minutes on each side

  • Voodoo Floss Shoulders

Tuesday-

  • LB Gap and smash of knee : 2 minutes on either side

  • Hamstring LB smash: 2 minutes on each side

  • Barbell Calf Smash: 2 minutes on either side

  • Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes

  • Voodoo Floss Thighs and Hips

Wednesday-

  • Anterior shoulder Barbell Smash: 2 minutes on each side

  • T-spine Plate Smash: 2 minutes

  • T-spine smash Overhead Extension (Bar and foam Roller): 2 minutes

  • Forearm double lacrosse ball smash: 2 minutes on each side

  • Voodoo Floss Forearm

Thursday-

  • Glute Smash and floss: 2 minutes on each side

  • Hip External Rotation with flexion: 2 minutes on each side

  • Banded Super Frog :2 minutes on each side

  • Double LB medial Shin Smash and Floss: 2 minutes on either side

Friday-

  • Couch Stretch: 2 minutes on each side

  • Adductor Barbell Smash: 2 minutes on each side

  • Planter Surface Smash: 2 minutes on each foot

  • Voodoo Floss Calf and Ankles

Saturday-

  • Shoulder External Rotation with PVC pipe- 2 minute hold against wall

Sunday-

  • 10 minute Third World Squat

    • Level 1- Against Wall 5 minutes

    • Level 2- Wall 10 minutes

    • Level 3 – Away from wall 5 minutes

30 Day Midline Video

Posted: August 21, 2013 in Uncategorized

September Mobility

Posted: August 18, 2013 in Uncategorized

30dayMidlineChallenge

Below  you will find the mobility for the Month of September:

All of the movements listed for each day have a coordinating video posted on the media tab

**The 30 day midline stabilization exercises are an optional bonus and may add an additional 15 minutes to your mobility session**

 

Monday

**30 day Midline Stabilization Challenge **

  • T-spine Smash extension with foam roller: 2 minutes
  • T-spine Smash Side to side with foam roller: 2 minutes
  • T-spine smash side roll with foam roller: 2 minutes
  • Forearm double lacrosse ball smash: 2 minutes on each side
  • Tricep Lacrosse ball smash: 2 minutes on each side

Tuesday

**30 day Midline Stabilization Challenge **

  • Shoulder Rotator LB Smash and floss: 2 minutes on each side
  • Overhead Tissue  LB Smash: 2 minutes on each side
  • Barbell Quad Smash: 2 minutes on each side
  • Couch Stretch: 2 minutes on each side

Wednesday

**30 day Midline Stabilization Challenge **

  • Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes
  • Anterior shoulder Barbell Smash: 2 minutes on each side
  • Adductor Barbell Smash: 2 minutes on each side (p 340)
  • Super Frog :2 minutes on each side

 Thursday

**30 day Midline Stabilization Challenge**

  • Glute Smash and floss: 2 minutes on each side
  • Hip External Rotation with flexion: 2 minutes on each side
  • Hamstring LB smash: 2 minutes on each side
  • Posterior Chain Floss: 2 minutes on each side

Friday

**30 day Midline Stabilization Challenge**

  • LB Gap and smash of knee : 2 minutes on either side
  • Double LB medial Shin Smash and Floss: 2 minutes on either side
  • Barbell Calf Smash: 2 minutes on either side
  • Ball Whack: (inside ankle, heel cord, outside ankle) complete on both sides

Saturday- (pick one day from the week to repeat)

Sunday-  (pick one day from the week to repeat different from Saturday)

midline stabilization

What is Midline Stabilization?

http://youtu.be/cwATt2ZaH6w

30dayMidlineChallenge

THE CHALLENGE:

 

Take 15 minutes each day to complete the following exercises dedicated to strengthen the muscles required for good midline stabilization and organization. Add them to the monthly mobility work or do them alone. We want to protect our Central Nervous System from injury and have more power to move large loads.

 

Bracing (Getting Organized) **BEFORE DOING THE FOLLOWING EXERCISES BRACING MUST OCCUR**

  1. Squeeze your butt as hard a possible (this sets your pelvis in place)

  2. Pull your ribcage down

  3. Tighten your belly

  4. Set your head in a neutral position and screw your shoulders into a stable position.

 

Exercises:

 

  • 30 Hollow Rocks

  • 30 Super Man

  • 20 Leg Raises (While having a braced Spine, hands by your side, legs extended, raise your feet about 12 inches off the ground)

  • 20 Overhead extensions with light Kettlebell (lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, Slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor)

  • 2-4 minute plank hold with weight placed on lower back and pelvis ** FOLLOW OPTIONS BELOW FOR PLANK**

  • PLANK:

Week 1: no weight (keep braced position entire time, if you are losing midline stability rest and then regain position once recovered and stability can be maintained.)

Week 2: 10lb plate rest on lower back while holding plank (keep braced position entire time, if you are losing midline stability rest and then regain position once recovered and stability can be maintained.)

Week 3: increase weight by 5-10 lbs from last week, rest on lower back while holding plank (keep braced position entire time, if you are losing midline stability rest and then regain position once recovered and stability can be maintained.)

Week 4: increase weight by 5-10 lbs from last week, rest on lower back while holding plank (keep braced position entire time, if you are losing midline stability rest and then regain position once recovered and stability can be maintained.)

We are going to be spending a significant amount of time in September gaining more understanding  of what it takes to have better midline stabilization and organization .  We want all of our members at CrossFit SoCal to know exactly what they need to do to organize their spine before any movement.

“Learning how to Brace our spine and get in good position eliminates one of the greatest threats to the human animal: injury to the central nervous system.” Kelly Starrett “Becoming a Supple Leopard”

View the video below to get more understanding or Trunk Stability and Torque: