Moh Bility

Walking Backwards On Treadmill: 7 Surprising Benefits You Need To Know

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

Walking Backwards On A Treadmill: 7 Surprising Benefits You Need To Know

Let us talk about walking backwards on treadmill. This exercise is very beneficial for knee pain and leg strength. Let us start small. Make those smaller steps faster over time while remaining smooth.

Then, gradually increase the size of the steps until your toes are behind your knees. Increase resistance only if you do not need to shorten your steps. Step faster while staying on your toes.

Safe Spaces and Assistance

This exercise can be done at different levels. At the most basic level, you can do it in a pool. On land, find a safe spot or hold hands with a partner who can see where you are going. A treadmill at the gym may work, but I prefer to use it turned off. This way, I overcame some resistance.

Ideally, you would be belted to a sledge on turf, but this is not always possible at home. So we created a home-friendly resistance treadmill. Other companies offer more commercial options.

Less Knee Pain

This exercise is highly personalised for long-term goals. The friction of treadmills, sleds, and turfs varies. Thus, your measurements will differ from setup to setup. Here’s my take: backward walking is a step towards less knee pain in deeper positions.

It assisted me in weaning myself off of knee painkillers. Deeper strengthening kept me off and gradually built me up. But I did not stop going backward. Going faster or even alternating with forward walking provides effective cardio while warming up and strengthening your legs. This also contributes to your long-term knee goals.

Potent Cardio

Backward walking on a treadmill provides significant cardio benefits. It warms your legs and gets your heart pumping. This is an excellent way to begin your exercise routine and ensure that your body is prepared for more intense workouts.

Efficient Routine

To me, the long-term goal is to find an efficient way to keep backward walking part of your routine. My best form tip is to keep working on your steps, resistance, and setup. Do this until you’re getting a great pump in your legs without knee pain.

Overcoming Barriers

I have spent the last year or so working on equipment solutions to the most common barriers. Thank you for making it all possible. You can make significant progress by beginning with small steps and gradually increasing your resistance. Remember to find safe spaces and, if necessary, seek help from a partner or coach.

Strengthening Legs

Backward walking on a treadmill is an excellent way to tone your legs. It works different muscles than forward walking and increases overall leg strength.

Improving Balance

Improved balance is another surprising benefit. Walking backwards tests your body in new ways, making it an excellent workout for improving balance and coordination.

Better Posture

Backward walking can also improve your posture. It engages your core and forces you to maintain a straight back, helping you develop better posture over time.

Walking Backwards On A Treadmill

Walking backwards on a treadmill has numerous advantages, including less knee pain, increased cardio, and improved posture. Keep it in your routine, and you will reap long-term benefits. Thank you for reading, and I hope these tips improve your knee health and overall fitness!

https://mobilityabilityagility.com/

🚀 Be the first to know! Join Our Inner Circle for Exclusive Updates 🚀

Welcome to our inner Inner Circle! Get ready to dive into a world of blog updates and exciting product launches, delivered straight to your inbox.

🔥 What’s in it for you?

Stay ahead of the curve with up-to-the-minute blog post releases.
Be the first to discover our latest products and offerings before anyone else.
Access free updates on our newest blog posts, packed with valuable insights.

Join our tribe of forward-thinkers, early adopters, and knowledge seekers. By subscribing, you’ll be part of a like-minded community committed to growth, learning, and staying in the know.

Expect engaging content, actionable tips, and a touch of inspiration. We’re excited to embark on this journey with you. Welcome aboard!

[Sign Up] 👉 Let’s explore, learn, and grow together! 🌟

Hamstring Flexibility: Quick and Easy Stretches for Instant Relief!

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

Assisted Hamstring Flexibility

Let us start by discussing an aided hamstring stretch. This is accomplished by bending both knees, then flexing your quadriceps to straighten one leg. Then you take another bend in both knees and do the same on the opposite side. It is crucial to understand that this exercise is harder with lower hands and easier with upper hands.

You may put a little bit more strain through your hamstrings when you work on one side at a time. In this manner, you can stretch in comfort and with assistance. You can use a slant board as you advance. This provides an even more effective stretch at the backs of the knees and upper calves. Additionally, it makes it easier for you to support your own body weight.

Handling Your Body Weight

Many report that this workout feels excellent when they use their own body weight. However, the ATG (Athletic Truth Group) method also emphasises maintaining a straight lower back and unlocked knees. This increases lower back strength and raises the hamstring stretch.

A reasonable place to start is with roughly 25% of your body weight, according to the video. Try using 45 pounds, for instance, if your weight is 180 pounds. Your quads should remain contracted and your back should feel wonderful as you perform this. Although you can safely go above 20% of your body weight, most people find that starting at 25% works well.

Using Dumbbells and Barbells

You might start with lighter dumbbells to advance further. It is a wonderful idea to move to a barbell once you hit about 45 pounds. Instead of raising the slant, you might go broader while using a barbell. Because of this, the exercise is easier to complete and more effective.

Tips for Better Hamstring Flexibility

Additionally, the video offers two crucial pointers for an improved hamstring stretch. First, maintain a straight, up-and-down leg. The lower hamstring stretches more as a result. Secondly, extend your hips backwards. This causes the hamstrings to stretch farther.

Recall that finding a level that feels nice is the most important piece of advice. Do not go past that into uneasy territory. It is best to accept the level that feels right in the long run. You can increase your body’s resilience gradually. Take the long view and relish the journey. In this manner, you can gradually increase your strength, resilience, agility, and flexibility.

Enjoy the Process

The significance of enjoying the process is emphasised throughout the video. Do not rush it; it may take a few days, weeks, months, or even years. Rather, relish every moment along the route. Strength and flexibility will both significantly increase as a result of this.

Coaching and Support

There are fantastic choices accessible if you would like additional guidance. The video developer has been providing online coaching for more than six years. They do not require a long-term commitment and give instruction for $49.50 each month. This covers form coaching, 24-hour question response, and assisting you in mastering the workouts. Additionally, there are ATG coaches in your area. They can assist you in mastering the motions, regardless of whether you want a few sessions or a full-time trainer.

I appreciate you reading, and I hope these pointers will help you get stronger overall and with your hamstrings!

https://mobilityabilityagility.com/

The ATG Calf System: Unlock Your Full Athletic Potential!

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

The ATG Calf System has proven to be extremely beneficial to me. This is not a fancy bodybuilding routine, but rather a simple system to support healthy lower legs. As a former fragile athlete, this system has made a significant difference for me. Let us get into how it works and why it is so useful.

Starting Simple

The ATG Calf System can begin with only a wall. Yes, a wall! Use a wall to perform straight leg and bent knee calf raises. These exercises are easier to perform on two legs than on one. It’s a great way to start without needing any equipment.

Understanding Your Calf Muscles

We have two main calf muscles: the gastrocnemius and the soleus. The gastrocnemius is the upper calf muscle, named after the Latin words for belly and leg because it bulges out like the belly of your leg. The soleus is the lower, deeper calf muscle, and its name comes from the Latin word for sandal.

Different Exercises for Different Muscles

Targeting the upper calf with a straight leg elevates the lower calf with a bent knee. However, we do not worry about which is superior in the ATG system. We just learned how to use both. With just a wall and sufficient repetitions, you can accomplish amazing achievements without the need for any equipment.

Adding Weights

Try a single leg standing calf raise if you have weights. Utilise the fist on your non-working side to gauge how much you are lifting. For the same reps, try to use at least 20% of your pain-free, close-stance, heel-elevated squat weight. Aim for at least 40 pounds in the calf raise, for instance, if you can complete eight reps with 200 pounds in the squat.

Using a Seated Calf Machine

A seated calf machine is useful for strengthening the soleus muscle. Although you are not lifting your own body weight, using a dumbbell or kettlebell will still work the soleus muscle. Just be sure to use enough weight and repetitions. Although it can be simple to accomplish over 20 repetitions with a 90-pound kettlebell, this is not the most accurate way to measure strength.

Enjoy Different Methods

For the soleus, you can use the wall, kettlebell, or machine approaches. Use whatever equipment you have to challenge your soleus. For the opposite side of the calf, remember to perform tibial raises in addition to straight and bent knee calf raises. You are already ahead of the game if you are training effectively in all three areas.

Tips for Better Form

Exercises for the lower legs are usually simpler than those for the upper legs, although I have learned a few tricks. First, give each rep a little pause at the top and bottom. You get both strength and flexibility from this. Instead of just lifting additional weight and bouncing against the wall, adopt the stretch position and stay there.

Mastering the KOT Calf Raise

The hardest to get good at is probably the Knees Over Toes (KOT) calf raise. Go only as far as your knee will go over your toe. Aim to keep your body motions limited to the calf lift. Remain calm and concentrate on the motion. Maintaining this role requires a lot of work, but it is worthwhile.

https://mobilityabilityagility.com/

Strength And Flexibility: Dominating Your Sport Starts With A Strong Back!

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

Introduction to QL Training

Today, I’m excited to share some great tips on training your quadratus lumborum (QL) muscle. This muscle is vital for back strength and flexibility. I’ve been including these exercises in my routine for the past eight years, and they’ve made a big difference for me.

Starting with Seated Exercises

First, let’s talk about the seated version. It’s the easiest way to begin. You can use a wall to help hold your flexibility in place. As you get more flexible, you might enjoy the freedom of not using the wall. When you raise your hands higher, it increases the load on your QL. You can also add weights for more challenge.

Back Extension for More Intensity

For a more intense workout, try the back extension. Place your hip between the two pads and keep your knees slightly bent. I position one foot in front because it mimics a basketball crossover move. This way, I step slightly forward and to the side, putting a lot of force into my leg and QL.

Importance of Slow and Steady Progress

It’s important to go slow and steady with these exercises. Most people haven’t trained this muscle for strength and flexibility before, so it can get sore the next day or even the next week. Start with just one set to see how your body responds. Over time, find a way to keep these exercises in your routine without stressing over how much weight to use. Use whatever weight and option feel good for you.

My Personal Regimen

For the record, I currently use just 5 pounds when I do the seated version. For strength and flexibility, the back extension, I do one set of up to 20 reps per side. The key tip for form is to stay in the same plane of motion. Avoid going forward, as this uses your lower back more than your QL. To ensure this, reach your elbow upward toward the sky. This increases the stretch in your QL.

Additional Tips for Form

When doing these exercises, try to look up a bit. Instead of bending straight down, go to the outside of your foot. This helps you get a better stretch and works your QL more effectively.

My Coaching Services

Besides sharing these tips, I’ve been coaching for over six years. I answer questions at an affordable rate of $49.50 a month, with no long-term contract. My goal is to share everything I know on social media. For some people, the service we provide is worth the $50 a month. You get to see every ATG program, including my current program and all beginner, longevity, physique, and jump programs.

Access to Coaches and Programs

ATG is not just about me; you also get access to all our coaches. There might even be an in-person coach near you. Whether you can afford a full-time coach or just need a few sessions to get started, we are here to help. All the links to our programs and the equipment we make are in the description.

https://mobilityabilityagility.com

How To Improve Posture: 4 Powerful Exercises to Balance Sitting, Plus Zero Equipment Version

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

How To Improve Posture: 4 Exercises To Improve Posture

How to improve posture: In a world dominated by screens and prolonged sitting, our bodies can easily become stiff and inflexible. Although, As someone who spends a lot of time at a desk, I discovered four exercises that helped me improve my mobility and posture. These exercises are simple, effective, and require minimal equipment, making them accessible to all.

1. Rediscovering the Pullover

Remember the pullover, a seemingly forgotten exercise? As it turns out, this classic move can help your shoulders and posture. If you are new to it, begin with light dumbbells to avoid any imbalances from previous sports or activities. Patience is key here; consider it a long-term investment. I started with a light load and gradually made it a regular part of my routine. The triangular grip on a dumbbell adds a nice touch to the exercise, making it an adaptable option for shoulder health.

2. Building Strength with Lower Trap Muscles

When it comes to strengthening your lower trap muscles, positioning is critical. Use a back extension or an incline bench to control your weight. This exercise complements the pullover by extending the range gained from the first exercise. I am not a bridge expert, but over the last seven years, I have discovered that mastering these two movements significantly improved my bridge skills. It is a gradual process; start light, move slowly, and let the strength and control develop naturally.

3. ATG Split Squat: A Counter to Sitting

The ATG split squat counteracts the effects of prolonged sitting. This stretch strength exercise works your legs and hip flexors, providing a much-needed break from a sedentary lifestyle. Surprisingly, all you need is a chair to begin. As someone who had knee problems, I started with elevated knees and support. After a decade, I can effortlessly perform the back foot elevated version. Progress at your own pace, and remember that there is no pressure to reach a specific level. This exercise is about self-improvement, not competition.

4. Stretch-Strength Deadlift for Lower Back Resilience

The stretch strength deadlift is a game changer for anyone looking to improve lower-back strength. It entails stretching your upper hamstrings while maintaining lower-back strength. The goal is not to master front splits, but to strike a balance and avoid the painkiller-surgery cycle. I was not expecting to dunk or split, but after a decade of doing these exercises, the unexpected happened. My friend Jeff, who had not dunked since he was 23, is now flying through the air at 46 thanks to these routines.

How To Use The Power of Strength and Yoga To Improve Posture

These four exercises, which combine strength and yoga principles, are a true longevity secret. Whether you are an athlete recovering from surgery or have spent decades working at a desk, these exercises provide a potent combination to combat the effects of prolonged sitting. My mother, who has worked from a desk for 50 years, exemplifies the effectiveness of these movements in maintaining mobility and enjoying life without fragility.

How To Improve Posture: No Equipment Needed

One of the benefits of these exercises is their ease and accessibility. You can start right now with no equipment. The pullover can be done with only a wall, adjusting the hand placement for more stretch or load. Trap three raises can be done on the floor, and adding light dumbbells can make the workout more difficult. The ATG split squat starts on a chair and progresses to stairs, providing a full leg and hip flexor stretch. Finally, the stretch strength deadlift, which is essential for lower back health, requires little equipment, emphasising the importance of keeping a strong and flexible body.

https://mobilityabilityagility.com/

Sculpting The Body You Deserve, One Workout At A Time!

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

Building from the Ground Up

The ATG exercise programme is based on the principle of starting from the ground up. The instructor teaches basic ATG principles for the lower body, emphasising ankle, knee, and hip exercises. The programme aims to provide a well-rounded lower body workout by incorporating joint exercises such as ankle circles, knee extensions, and hip movements.

Equal Attention to Each Joint

The ATG programme emphasises equal attention to each joint. Traditional workouts frequently ignore specific joints, resulting in imbalances. In ATG, the instructor demonstrates exercises for the ankle, knee, and hip, ensuring overall lower-body development and balance.

Extension and Flexion Principles

The ATG programme also incorporates extension and flexion principles. The instructor explains that extension exercises, such as calf raises, strengthen muscles when they lengthen, whereas flexion exercises, such as split squats, strengthen muscles when they contract. This dual approach seeks to provide a balanced lower-body workout that promotes both strength and flexibility.

Sculpting The Body You Deserve

The ATG programme promotes a full range of motion, both short and long. The instructor uses knee extension as an example, demonstrating both a short-range exercise (knee pushes) and a long-range exercise (ATG split squat). The programme combines short and long-range movements to improve circulation, mobility, and lower body balance.

Short and Long Ranges for Knee Flexion

The knee flexion section of the programme follows a similar format, with short-range exercises like short Nordic curls and long-range exercises like monkey foot hamstring curls. The instructor stresses the importance of both ranges for knee protection and flexibility.

Balancing Ankle Development

The ATG programme targets the often-overlooked ankle with exercises for both short and long ranges. The instructor demonstrates how a wall can be used as resistance to work the ankle in a variety of positions, promoting balance and strength in this often overlooked joint.

Nuances in Calf Training

Calf training presents a unique challenge due to the muscle anatomy involved. The instructor offers creative home gym solutions, such as using a wall or a chair to work on both straight leg and bent knee positions. This nuanced method ensures complete calf development without the need for specialised equipment.

Foot Positioning Matters

In the video, the instructor discusses how foot positioning affects exercise effectiveness. He demonstrates how foot placement, such as flat foot and heel-up positions, can transform a knee exercise into a hip or glute workout. This attention to detail helps to keep the ATG programme balanced overall.

Incorporating Mobility Measurement

The ATG programme includes the ATG split squat to track progress and promote mobility. This exercise not only builds strength but also allows people to track their mobility progress over time. For beginners, the instructor suggests using a chair or a stairwell before progressing to more challenging variations.

Additional Tools for Progression

Throughout the video, the instructor offers a variety of tools and options for people of different fitness levels. From a slant board for stability to bumper plates and PVC poles for balance, the programme is adaptable to a wide range of users.

Sculpting The Body You Deserve

The ATG exercise programme, as described in the YouTube video, goes beyond traditional workouts by focusing on balance, joint attention, and a full range of motion. The programme strives to provide a holistic approach to fitness by emphasising principles such as building from the ground up, extension and flexion, and short and long ranges. Whether you are a fitness fanatic or a novice, the ATG programme provides a comprehensive guide to achieving a balanced and healthy body.

https://mobilityabilityagility.com/

Unlocking Athletic Potential with Simple Hotel Gym Workouts

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

Unlocking Athletic Potential with Simple Hotel Gym Workouts

Travelling frequently means abandoning your regular workout routine, but this does not have to be a setback. In this article, I’ll share insights from a YouTube video that highlights four simple yet effective exercises you can do in a hotel gym to enhance flexibility, strength, and overall athletic potential. These exercises, presented by the video creator, aim to provide results without the need for extensive equipment, making them accessible for anyone on the go.

The Importance of Mobility

The video begins by discussing the difficulties of keeping a fitness routine while travelling. Hotel gyms, which often have limited equipment, may not meet the specific needs of people who want to improve their mobility and flexibility. A lack of suitable tools can stymie progress and leave travellers feeling disconnected from their regular workout routines.

Exercise 1: ATG Split Squat for Beginners

The first exercise shown in the video is the ATG (Ass to Grass) Split Squat. The creator emphasises the benefits of front foot elevation for increased flexibility, making it an excellent option for beginners. The presenter encourages viewers to focus on both mobility and strength while demonstrating proper form. The exercise requires minimal equipment, such as a bench or stairwell, making it suitable for a variety of gym setups.

Exercise 2: Full-Stretch Romanian Deadlift (RDL)

Next, the video introduces the Full Stretch Romanian Deadlift, which targets the upper hamstrings and promotes flexibility. The presenter emphasises the stretch and strength combination, providing detailed guidance on form and execution. The exercise uses dumbbells, making it suitable for hotel gyms with limited equipment.

Exercise 3: POWRAISE for Athletic Potential

The POWRAISE, named after long jump world record holder Mike Powell, will be the focus of the next segment. This exercise, which uses a bench and a dumbbell, aims to improve athletic performance. The POWRAISE offers a one-of-a-kind workout that can easily be incorporated into a hotel gym routine by engaging specific muscles associated with running and jumping.

Exercise 4: External Rotation for Posture Improvement

The final exercise in the video is External Rotation, which is intended to improve posture and strengthen the muscles around the shoulders. This exercise involves controlled movements and specific positioning, which helps to build upper body strength. The presenter emphasises its importance for individuals interested in sports such as throwing, making it useful for athletes of all disciplines.

These four exercises provide a comprehensive and effective workout routine for travellers with limited equipment. The video contains clear instructions on proper form and execution, making it appropriate for people of all fitness levels. By incorporating these exercises into your hotel gym routine, you can maintain and even improve your athletic ability while travelling.

Maintaining Consistency While Traveling

The video emphasises the importance of consistency, encouraging viewers not to view travel as a loss of progress. Instead, it recommends using these exercises to achieve outlier results in a simplified manner. The presenter, who faces challenges as a father of two toddlers, emphasises the workouts’ adaptability to changing schedules.

Stay Tuned for Flexibility Standards

The video teaser foreshadows upcoming content centred on flexibility standards that require no equipment. This additional information promises to appeal to people looking for exercises they can do anywhere, without the need for specialised gym equipment.

https://mobilityabilityagility.com/

Unlocking the Magic of Hanging for a Healthier You

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

The Forgotten Art of Hanging

In an age of fitness trends and workouts, hanging is a simple but often overlooked practice that can greatly benefit a healthier you. Dr. John M. Kersch, an advocate for this method, even recommends hanging to patients who have been recommended for shoulder surgery, with 90% avoiding the procedure simply by incorporating hanging into their routine. This raises the question: Why is hanging so beneficial? Let us take a look at our shoulders’ evolutionary roots and the numerous benefits of hanging in our everyday lives.

Evolutionary Perspective: Embracing Our Primate Heritage

Our shoulders tell a fascinating evolutionary story, as they were designed for hanging and climbing. Unlike most animals, we have the unique ability of shoulder movement, indicating our ancestry as brachiating apes. The magic of hanging becomes clear when we realise we have been depriving our bodies of an activity they were born to do. It is time to realise the full potential of this ancient yet powerful practice.

The Marvels of Hanging: A Boon for Your Body

Hanging is more than just dangling from a bar; it is a full-body exercise with numerous benefits. One of its primary benefits is that it allows gravity to create space between the hips and shoulders, decompressing the spine. This is especially important in mitigating the compression caused by our modern sedentary lifestyles. Hanging also loosens tight muscles around the shoulders, such as the lats and chest, relieving the stiffness caused by prolonged sitting.

Furthermore, this simple act can reshape the bones around the shoulder, increasing the ball and socket joint’s range of motion. But the benefits do not stop there: hanging helps to increase grip strength, which is a predictor of mortality. A stronger grip equals a lower risk of death, making hanging a powerful practice for overall strength and resilience.

Mastering the Hang: Form and Technique

Before getting into the magic of hanging, it is critical to understand proper form. Shoulders should be relaxed and up towards the ears, with ribs pulled down and a slight tension in the core. The ideal width for hand placement is shoulder-width apart. Passive hanging requires steady breathing and letting gravity stretch your body.

It is important to note that increasing your hanging endurance takes time. Begin with a 60-second hang and work your way up to full hangs. Consistency is essential, and it is best to start with short sessions and gradually increase the duration as your strength grows.

Incorporating Hanging into Your Daily Routine

If you are wondering how to fit hanging into your busy schedule, having a pull-up bar or rings at home can help. Accessibility is critical to ensuring regular practice. If the gym is a long distance away, having the option to work out at home removes barriers and promotes consistent participation.

Unlocking the One Arm Hang: A Progression Towards Functional Strength

While two-arm hanging provides numerous benefits, the ultimate goal is to progress towards one-arm hanging. This is where the true functional strength lies, mimicking the movement patterns of our brachiating ancestors. Achieving a one-arm hang requires not just physical strength but also control over your shoulders and scapula.

A Personal Journey: Trevor’s Transformation Through Hanging

Trevor shares his personal experience with hanging, detailing how he overcame shoulder injuries and dislocations through non-traditional rehab methods, including hanging. By incorporating this practice into his routine, Trevor witnessed a gradual improvement in shoulder resilience and overall strength. His story serves as a testament to the transformative power of bringing back essential functionality to the body.

Embrace the Magic of Hanging for a Healthier You

Finally, the seemingly simple act of hanging can reshape your body and improve your overall health. Whether you want to relieve shoulder stiffness, strengthen your grip, or achieve the elusive one-arm hang, incorporating this practice into your daily routine can result in significant improvements. It is time to rediscover the power of hanging—an ancient exercise with timeless benefits that can help you get healthier, stronger, and more resilient.

https://mobilityabilityagility.com/

🚀 Be the first to know! Join Our Inner Circle for Exclusive Updates 🚀

Welcome to our inner Inner Circle! Get ready to dive into a world of blog updates and exciting product launches, delivered straight to your inbox.

🔥 What’s in it for you?

Stay ahead of the curve with up-to-the-minute blog post releases.
Be the first to discover our latest products and offerings before anyone else.
Access free updates on our newest blog posts, packed with valuable insights.

Join our tribe of forward-thinkers, early adopters, and knowledge seekers. By subscribing, you’ll be part of a like-minded community committed to growth, learning, and staying in the know.

Expect engaging content, actionable tips, and a touch of inspiration. We’re excited to embark on this journey with you. Welcome aboard!

[Sign Up] 👉 Let’s explore, learn, and grow together! 🌟

The Jump Training Video I Wish I Had Growing Up

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

Unlock Your Jumping Potential: A Comprehensive Guide to ATG’s Jump Training

We are delving into the secrets of making incredible vertical jump training. I am excited to share insights from our most recent video, focusing on the key elements that have helped me and countless others improve their basketball dunking abilities. Prepare for a journey into the world of jump training that is both effective and affordable.

Organic Dunking Joy

In my 30s, I found immense joy in dunking a basketball after years of being unable to even touch the rim. Coach Ben, who once struggled to get to the rim, now effortlessly dunks from the windmill. The journey starts with a focus on organic training that results in genuine satisfaction and progress.

Sled-Enhanced Workouts

Every ATG workout begins with sled exercises: sled balance, sled squat, and sled jump. These three concepts are the foundation of effective jump training. Whether or not you enjoy caffeine, these workouts will help you improve your jumping abilities significantly.

Sledding Adventure

Sledding is not just for winter fun; it is an important part of our training regimen. We emphasise the importance of sledge workouts and tailor them to different friction levels on turf. This section reveals the secrets of sledge workouts, including how they strengthen different muscle groups and improve athletic performance.

Backward Treadmill Magic

Switching gears, we introduce the backward treadmill, a versatile piece of equipment suitable for all fitness levels. This equipment is more than just a calorie burner; it is also a strategic tool for building strength in jumper-specific positions. Learn how the backward treadmill promotes deep knee healing, which is essential for pain-free jumps.

Tools of the Trade

We look at how sleds, backward treadmills, and other tools can improve your jump training experience. Whether you follow our zero programme or use other tools, each option helps you achieve the pain-free positions required for successful jumps.

Sled’s Backward Mimic

Learn how backward treadmills can replicate the effects of backward sledge training. We examine the knee-over-toe calf raise, a potent exercise that strengthens the lower leg and improves Achilles flexibility. Follow our lead and you will be on your way to safer, stronger jumps.

Backward Step-Up Challenge

Examine the backward step-up challenge, a dynamic exercise that targets the same muscles as sledge workouts. We emphasise the importance of progression, showing you how to strengthen your legs through various positions, ultimately enhancing your jumping ability.

Sled Balance and Squat Balance

In the next phase of our training, we will look at sled balance and squat balance. In addition, these techniques ensure that your strength is consistent throughout your range of motion. Squatting is more than just lifting weights; it is about finding balance and strength in various zones that are essential for higher jumps.

Jump Balance Mastery

Moreover, The final piece of the puzzle is the jump balance. We highlight the significance of mastering all aspects of your jump, including knee flexion in the air. Understanding the mechanics of a successful jump ensures you’re not only reaching your goal but also doing so with finesse.

https://mobilityabilityagility.com/

Unlocking the Secrets: How to Alleviate Lower Back Pain: A Comprehensive Guide

Click here to display content from YouTube.
Learn more in YouTube’s privacy policy.

Always display content from YouTube

How to Alleviate Lower Back Pain

Brendan emphasises that stretching is not the only solution for how to alleviate lower back pain. He urges viewers to recognise that tightness in one area does not always imply that stretching is the answer. Brendan walks us through the stages of dysfunction, emphasising the last stage, pain. Tightness precedes pain, and even before that, there is weakness and dysfunction, which often go unnoticed.

Reassessing the Approach

Brendan challenges the conventional approach to low back pain, which typically entails seeking medical attention for pain relief and then attempting to stretch the tightness away. Instead, he advocates for a backwards approach in which strength is built first. This novel approach aims to lay a solid foundation, making stretching safer and more effective in the long run.

The Pyramid of Progression: Alleviate Lower Back Pain

Brendan introduces the Pyramid of Progression, which turns the traditional model on its head. Rather than focusing on pain relief first, he suggests starting with strengthening the pyramid’s weak points. This foundation is critical for progressing to stretching and, ultimately, achieving long-term strength and relief.

Building the Four-Way Hip Foundation

The Four-Way Hip concept is central to Brendan’s approach, which is a comprehensive strategy that targets the front, outer, posterior, and inner aspects of the hips. He breaks down the recommended exercises for each area, encouraging viewers to incorporate them into their routines. Brendan provides a step-by-step plan for strengthening and stretching the hips, including split squats and pigeon stretches.

Upper Body and Core Integration to Alleviate Lower Back Pain

Brendan introduces upper body and core exercises to broaden the focus beyond the hips. Hanging exercises, such as hangs and pullovers, take centre stage for improved shoulder mobility. Brendan emphasises the importance of a well-balanced approach, stating that stretching and strength training are not mutually exclusive but rather part of a spectrum.

Harmony Between Stretching and Strength

Brendan’s video highlights the importance of stretching and strength training. He challenges the dichotomy between the two, claiming that stretching is essentially a form of low-grade strength training. This revelation encourages viewers to approach both activities with a balanced mindset, acknowledging the symbiotic relationship between stretching and strength-building.

Crafting a Personal Routine

Brendan concludes the video by providing practical advice on incorporating the discussed concepts into a personalised routine. He emphasises the importance of discernment and self-awareness, urging viewers to proceed slowly. The emphasis is on playing the “long game” and avoiding excessive stretching, particularly for those with sensitive low backs.

How to Alleviate Lower Back Pain

Finally, Brendan’s video offers a new and insightful perspective on dealing with low back pain. His expertise in combining stretching and strength training opens up new avenues for those seeking long-term relief. Allow Brendan’s wisdom to guide you on your journey to a healthier lower back, and may you find the strength and flexibility required for a pain-free life. Here’s to Brendan and his quest for a strong, healthy lower back!

https://mobilityabilityagility.com/

🚀 Be the first to know! Join Our Inner Circle for Exclusive Updates 🚀

Welcome to our inner Inner Circle! Get ready to dive into a world of blog updates and exciting product launches, delivered straight to your inbox.

🔥 What’s in it for you?

Stay ahead of the curve with up-to-the-minute blog post releases.
Be the first to discover our latest products and offerings before anyone else.
Access free updates on our newest blog posts, packed with valuable insights.

Join our tribe of forward-thinkers, early adopters, and knowledge seekers. By subscribing, you’ll be part of a like-minded community committed to growth, learning, and staying in the know.

Expect engaging content, actionable tips, and a touch of inspiration. We’re excited to embark on this journey with you. Welcome aboard!