MAP Videos
Mobility, Activation and Pattern Videos
Stronger press with the wall slide. I use this exercise when working patients with pressing issues. After clearing their tissue quality and joint position I try to transition them to this exercise to promote proper activation and sequencing. This also helps from a performance perspective. It reminds you what to feel when initiating the movement and where to drive through when getting into sticking points.
The Bird-dog / cross core touch is the key to controlling rotation for crawling, lunging, stepping forward, stepping up, walking and running. This exercise is the foundation to cross-core stabilization which is the foundation to all the aforementioned movements. The ability to control weight shifts is crucial to effective & efficient movement. This is a novel way to feel the quality of the exercise and do it better.
Step up with your hamstring. This is a novel way to step up using a pull instead of a push. This can help protect the knees by taking load off the anterior chain (quadriceps) and shift the stress to the posterior chain (hamstring & gluts).
Cue knee position better by not cuing the knees. I have found that a better way to cue is indirectly through the feet and the pinky toe.
Deadbug. Another simple & effective exercise to reprogram the core. Your core is dynamic. Your ability to touch the ground softly allows you to tune the stiffness of your core. In future posts, we will dive deeper into this concept.