🏃♀️Midweek Mobility🏃♂️ *(Refer back to June 19th, 20th & 21st for hamstring mobility)
This week is the RDL. The 3 main muscles being worked are: Biceps femoris, Semimembranosus and the Semitendinosus.
- (Romanian deadlift) is a hip hinge movement, which generally involves a relatively fixed position of the knee and lower leg while the hips flex and move. -
The RDL increase mobility in your hips due to the straighter leg position. It works your glutes and hamstrings more than a conventional deadlift because there is very little knee flexion (almost none!!) and the quads are not involved very much at all. It improves dynamic flexibility, mainly in your hamstrings and low back. -
In the following 3 videos we go over a traditional RDL, split stance RDL and a sumo stance RDL. The change in your foot position will put more focus on one or more of the 3 muscle groups mentioned.
🏋️♂️Midweek Mobility *VIDEO*🏋️♀️ This week we've been talking about low back pain and how to release tension in the lumbar region. The following exercises help with tension in the low back and also tight hips and glutes.
Starting next week we will be posting EXERCISES that you can implement with the given mobility work 🙌
Video 1- Bird-dog
Video 2- Bridge
Video 3- Superman
Video 4 & 5- Foam rolling
Video 6- Sibgle and double lacrosse balls
Focus on BREATHING through the discomfort, taking your time and recalling and focusing on the muscle group(s) you're working. Applying these to your daily/weekly routines WILL help TREMENDOUSLY with your weight lifting, cardio or overall exercise programs! .
Please comment or like below. Give us a shout out if you try any of these and let us know what you think💪🏼
🏋️♂️Midweek mobility 🏋️♀️
Do you have low back pain? Tight glutes? This week we will be going over the following exercises and how to properly do them to release tension in your low back and glutes.
4. Foam rolling
5. Lacrosse ball
6. Double lacrosse ball .
Bird-dog and superman help with strengthening and building a strong core to support your lower back, the bridge helps with core along with strengthening your glutes and hamstrings. You need to build that FOUNDATION before you go right to the larger muscle groups with the weights 💪🏼 .
Foam rolling and rolling out the muscles with a ball helps break up adhesions and scar tissue to allow for faster healing and recovery time. .
The gluteal muscles are a group of 3 muscles: gluteus maximus, gluteus medius and the gluteus minimus. These muscles originate from the ilium and sacrum which if the surrounding muscles are tight can cause pulling in the low back (ie) pain.
💃 Midweek Mobility 🕺
This week is SHOULDER mobility. There are four major muscles to make your shoulders rotate/function properly: Supraspinatus, Infraspinatus, Subscapularis and Teres minor....aka the Rotator Cuff
Compensations, pain and muscle imbalances in lifting are very common when the the muscles are too tight. A couple videos on how to properly do these mobilizations are coming at you Thursday 💪🏼
Breathing and mind↔️muscle connection play a role as well so Stay tuned! And the Elevated Prayer Stretch starts it off!
Need more HIIT in your life?!?! Or maybe just need a little more of that signature laugh we all are so used to?! Our former fearless leader, Gina Wright, will be teaching a HIIT Circuit class on Monday mornings at 8:45 a.m. starting 6/25!
🕺🏼 Midweek Mobility 🕺🏼 Hamstrings Part 2: Static Stretches
Option #1 : Lying Supine on floor, using strap or band wrapped around foot. Maintain a small bend in knee and pull leg towards you using strap. Find tension and hold for at least 60 seconds (2+ minutes is ideal!) Option #2 : Standing with foot elevated on box or bench. Keep a small bend in stretched leg’s knee. Square your hips and shoulders up box and hinge forward at the hips while maintaining a neutral spine and find tension in hamstring. Hold for at least 60 seconds (2+ is ideal!!) #mobilityproject#midweekmobility#skyhawkbootybuilders#fitness#anytimefitness#fitfam#demhammies#personaltrainer
🕺🏼 Midweek Mobility 🕺🏼 Part 1: Hamstring Myofascial Release
Option #1 (self assisted)
Using a lacrosse ball (or other hard small sphere), move up and down hamstring, searching for tenderness or painful spots. Hover and apply pressure to all tender areas for at least 30 seconds to help relieve tension. Make sure you hit all three heads! (check out our sweet diagram)
Option #2 (using partner)
Lying prone (face down), have a partner use a roll stick or foam roller and apply pressure, moving up and down the hamstring (again, hit all 3 heads -> see diagram). Indicate tender spots to your rolling partner and have them apply increased pressure for at least 30 seconds.
The increase in hamstring mobility and range of motion from these alone can have a great impact on squat mechanics and hip hinge movements! 🤘🏼✊🏼🏋🏼♀️ #midweekmobility#mobility#skyhawkbootybuilders#personaltrainer#fitness#demhammies#gymlife#squats#hiphinges#smfr#foamrolling