Reverse Hypers using rubber-bands

Reverse Hypers using rubber-bands

Reverse hypers is a movement that provides versatility and relevance when the goal is to enhance Hip function within rehab and performance training scenarios. The "Walking pattern against gravity" and the "Both hips reverse hypers" are two staple-versions tailored at QTX using Glute-Ham-Developer apparatus (GHD). The rubber-bands are prescribed only when the client's motion pattern achieves optimal standards and ready to increase external resistance so as to adapt to new strength levels. Both options encourage recruitment of gluteus and Spine erectors and serve as variations to the "Reverse Hypers Rolls" machine made popular by Louie Simmons, where slight spine flexion is encouraged.

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The best Gluteus exercises that you might be missing

These might be the MOST VALUABLE GLUTEUS EXERCISES that you are missing!!!

Firstly, I need to clarify that the title is not misleading at all, as recruting the gluteal musculature -optimally- is almost an impossible goal without working in theelasticity of your hip flexors.

Dynamic Stretch is the more efficient way to prepare or warm up for your strengthening training sessions. Instead of spending 20 or 30 seconds holding a given pose, the dynamic stretch -as its name implies- includes movement, where natural patterns of the joints are combined with continued breathing. On the other hand, the traditional Static Stretch have a better place at the end of your training sessions, particularly if followed bu PNF techniques (Proprioception Neuromuscular Facilitation). In future articles, we'll describe prime dynamic stretches according to specific movements (i.e. squats), fascia release and muscular activation techniques according to individual needs. Feel free to request info according to your case. This is a complimentary service for current and future QTX clients.

BENEFITS OF DYNAMIC HIP-FLEXOR STRETCHES

• Good for anyone, regarding lifestyle, age or fitness level
• Ideal if: you spend many hours behind the desk or long flights.
• Easy to do: Breaks at the office, in the park, in a plane, etc
• A must if you are developing low-back pain o have poor posture.
• Activates the gluteus optimally for athletic conditioning.
• Did we mention that u really need it if you're seated for too long?
• Unless you're a very mobile athlete, thiese dynamic-stretches are for you!

WHY?

If the hip flexors are tight you will never know how healthy, strong and sexy your GLUTES can be. Otherwise, well tend to look like a "duck" and cause low-back among other collateral issues.
Below, I wanna share two DYNAMIC HIP STRETCHES to start achieving an optimal hip extension.

MAIN TIPS

In the first 47 seconds of the video, you can see the "WALK & PUSH".


• feet pointing forward in front of knees and hips
• once u do the step forward, squeeze ur bum.
• push hip straight-forward with your hands
• don't arch your back

Then, from 0'50" to 1'50" of the video, you can see the variation "PARK-BENCH EXTENSIONS".

This one not only stretches the hip flexors but , also, stretches actively the hamstrings. Main tips:
• Both heels pushing down when hip flexor stretch takes place
• Press horizontally-forward without arching the back
• Dorsi flex your ankle and use your heel for traction when stretching the hamstrings
• Hips, Knees, ankles and toes remain pointing forward


 

In the last minute of the video or so, I'm throwing in the Deep Squat stretch, the Dynamic Waiter-bow stretch and, wait for it, my DDD move (short for Daggy-Dad-Dancing move). In other words you can stretch your hip flexors and improve your gluteus activation in less than 3 minutes. The best time to do it is at the beginning of your sessions...

IMG_1004.jpg

Ah, hold on, the only downside about the DDD move is that it might take you a few years of practice and family's patience :P


Ok, seriously, don't be content with only "like" the video, if you do. Throw me questions, comments and constructive feedback. I'm happy to share it, so I'm happy to discuss it!
Thanks for reading. Will

Hip Ab & Hip Ad

Hip Ab & Hip Ad

It's not just the fact that the adductors machine doesn't represent a carryover or functional movement for human beings.  The main concern -in terms of biomechanics, physiological and neuromuscular functions- is the fact that the inner thigh muscles are designed to activate more efficiently during tension (think about a rubber band getting stretched). Such tension  represents the eccentric contraction of the movement (or negative phase of the movement (for instance, putting a heavy pot on the floor). Through corrective training, the adductor muscles can get adapted to greater levels of tension. The adductor machine, on the other hand, does almost the opposite as it provides resistance mostly during de concentric phase of the movement required by the apparatus (which it's the moment when we pick up the heavy pot and our elastic rubbers -the adductor start to lose tension). That doesn't make any sense apart from "decorate" the gym floor with the bulky and shiny machines. Let alone that those pieces of furniture are bolted to the floor and provide the balance, symmetry and stability that your body and brain should find. In shorts words, training results should be earned. Not given by machines.

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Pain Free, Happy Knee!

Pain Free, Happy Knee!

Check out two different client-cases where feet placement can affect biomechanical, physiological and neuromuscular functions. In layman terms, an inadequate set up can be detrimental for either performance goals or daily activities. We also include a chart recommending appropriate foot gear. See LIVE more cases and training solutions in our upcoming workshop, "Pain Free, Happy Knee". For more information or reserve your place, send us a message at www.QTX.com.au/contact-us. Your questions and constructive feedback are very welcome. 

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Thoughts about the F-word

Thoughts about the F-word

What's the difference between functional movements, performance training and training performance? What's functional and what is not? Is only Biomechanics what matters? How to identify Neuromuscular and physiological functions? Are they  overrated? In a time when it should be clear that nobody owns the absolute truth there are magazine writers that still dare to qualify their field of expertise as the oasis of physical health and conditioning, while disqualifying other disciplines of knowledge which, instead of being relegated, should be integrated so as to obtain more comprehensive training prescriptions rather than isolated or palliative solutions. Lets not forget we have a duty of care with clients, athletes and referred clients to make sure our program designs are relevant to their lifestyle, athletic goals and therapeutic needs. 

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The Goalkeeper's Evolution

Tailored Performance Training
THE GOALKEEPER'S EVOLUTION

The goalkeeper's evolution.jpg

Strength & Conditioning must develop according to the continuous evolution of specific sports. What's revolutionary today should become obsolete tomorrow. It seems to be the "curse" of science. Every day, the performance standards for professional athletes are more and more demanding. By only checking the progression of the olympic and world records through history, you might think "Duh, Will, tell us something that we don't know already".

In other words, if "Time Machines" were a real option, it would be interesting to bring one Personal Trainer from the past, lets say 25 years back, to present time. I would bet my left hand to state that such time voyager wouldn't stand a chance against most decent today's professionals, due to yesterday's lack of scientific resources and specialised methodology to design programs according to particular demands of the sport -or physiological, neuromuscular and biomechanical needs of the athlete-.

For instance, lets use Football as an example. Or soccer, for those who are not familiar with the real football, the one that is actually played with the feet. Ahem! (*clearing my throat*) The goalkeeper position was normally assigned to the less talented player (usually the fattest kid of the block or the less skilled). Even at professional level, if you see the videos from World Cups from the 60's or 70's, you can see how the the "vintage" goalkeepers used to stand on the goal line, like bolted to the grass -the whole time- and his duties were limited to fly post to post to stop the shots from the opposite side. Today, the things are pretty different, indeed. 

 ABOVE,  Hope solo  and  Keylor Navas  in action. Hope solo is an american goalkeeper, dual olympic gold medallist and world cup medalist. Keylor Navas is currently Real Madrid's goalkeeper and considered the best player on his position in the last world cup playing for Costa Rica national team.

ABOVE, Hope solo and Keylor Navas in action. Hope solo is an american goalkeeper, dual olympic gold medallist and world cup medalist. Keylor Navas is currently Real Madrid's goalkeeper and considered the best player on his position in the last world cup playing for Costa Rica national team.

The modern goalkeeper must be able to use his feet -not only the hands- and qualified enough to move around the penalty box when required. Anyway, the goalkeeper is not there to avoid goals only. Today's goalies are also field players. In fact, at professional level, any modern team has a specialised Goalkeeper Coach, usually an experienced and former goalkeeper formally educated and who has the mission to pass all the secrets of his profession to the new generations. 

On a personal note -for the sake of helping to put things in perspective-, i want to share a real story from my childhood. It happened during mid 70's, when the elite football stars weren't as well paid but, instead, they were still able to walk around without being so mobbed like today, thanks to zero internet, globalised Mass and Social Media and/or predators telling you "i gotcha" with a simple smart phone's click. Light years from all of that. 

Anyway, my dad used to be a very close friend with some of the professional players of my favourite team, Santa Fe, in Colombia. I remember, before the games, the goalkeeper used to have a chat with my dad, telling jokes and mucking around to kills the nerves, while waiting for the kick-off.

Well, in one occasion, almost at the end of the season, they were chatting as usual, having some coffee in one of the corridors, playing cards and, wait for this, smoking cigarettes! Suddenly, the Club Manager showed up from nowhere, looking for the goalkeeper who, timely alerted by my dad, hid his cigarette into his tracksuit pants. Yes, ouch!. 

Then, the goalie and the Club Manager left the scene to start the warm-up for that Finals-Match-Decider. My dad dad just winked at me, like trying to hose down the incident. However, i just kept that memory as one of my most "treasurable" displays of unprofessionalism. 

In today's standards, that story would never happen at elite level. For instance, have a look the kind of specific training required by a professional goalkeeper. It is a video loaded by Costa Rica's National team goalkeeper, Keylor Navas in February 2014, when he used to play for Levante, a Spanish League's modest team, before his spectacular performance in the World Cup that propelled his contract with the giant Real Madrid, allegedly the most powerful football club in the world. The perfect fit for Keylor Navas who is currently, in my humble opinion, the best goalkeeper in the world
Press here to see the video. Otherwise, copy and paste this link:

http://www.ovaciondigital.com.uy/futbol/asi-se-entrena-golero-costa.html

Thanks for reading.
Will