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Guest Blog: Coach Chris Guerrero on Nutrition Strategies for Injuries

Guest Blog: Coach Chris Guerrero on Nutrition Strategies for Injuries

All too often when athletes or the general population suffers an injury, the common cure is to rest and ice the area. The ice part is a whole other topic that I will not dive into at the moment but what I would like to discuss is the strategies we can use to help with the recovery process after an injury occurs. If we take into consideration the fact that we utilize nutritional strategies to help the process of building muscle or recovering from a marathon or wrestling a gorilla, then we can say that nutrition plays a vital role in how our body recovers from intentional exercise induced damage to our tissues. So why do we not value the same principles when it comes to injury? Often times we hear that athletes are more concerned about not loosing muscle mass or not gaining body fat so they eat less then normal since their activity levels have declined. Well what about implementing nutritional strategies to speed up the process of repairing the injury(s) along with understanding that we will need to consume less to maintain body composition attributes? STAGES OF INJURY Here we go! The following information is based on an understanding of what stages the body goes through when an injury occurs. Stage 1: Inflammation - Here we have a commonly known outcome which is when the injured area begins to swell up, we have pain, and the area tends to feel hot. This is actually a good thing for the body to repair itself since these indicators mean that healing chemicals necessary for repair are being drawn to the affected area. Stage 2: Proliferation - In this stage the body starts to remove any toxins and damaged tissues from the area. New blood is then supplied and the first set of repaired tissue is built. Stage three: Remodeling - In this phase, stronger tissue replaces the stage two temporary tissue in the area. NUTRITION AND SUPPLEMENTATION FOR RECOVERY Within these 3 stages, we can implement nutritional strategies that help our body with the recovery process. The foods we choose to eat within each stage varies slightly and the amount that we have also plays a role. Let’s begin with the inflammation stage. In this stage foods that are anti-inflammatory such as healthy fats like mixed nuts, avocado, olive oil, and fish oil can all help with the inflammation build up. Other inflammation managing foods that can help are turmeric/curry powder, garlic, berries, cocoa, green tea, and my personal favorite, pineapple. In the last two stages, we do need to consider the fact that our metabolism is on a comeback and we will need to eat more normally but just not quite to full scale since our activity levels are still lower than normal. Here we need to consume the healthy choices of protein, fats, and carbs. Lean meats for protein, a balanced fat intake (blend of saturated, monounsaturated, and polyunsaturated), and minimally processed carbs do the trick. What about supplements you ask? Well in the first 2-4 weeks these supplements have been shown to improve the recovery process: vitamin a, vitamin c, copper, zinc, glutamine, arginine, and BCAA’s(Branched Chain Amino Acids) all help in the recovery process. PRIORITIZE YOUR NUTRITION When it comes to injuries and how we can implement nutrition to speed up the recovery process, I feel that the everyday habits and strategies we already have in place can only help to ease the PAIN of change/injury. Prioritize your nutrition and continue to “Be Strong, Be Mobile” with Coach Matt Pippin! For more information, check out my website or connect with me on Facebook or Instagram. Feel free to send me your questions via email at chris.guerrero.247@gmail.com. Also pictures were provided by content located on Precision Nutrition where you can go to get a complete infographic of these topics. “The right food and supplements can speed up injury recovery. This is important - but often ignored.” - John Berardi References: Nutrition for Injury Recovery: Part 1. (2017, March 14). Retrieved May 29, 2017, from http://www.precisionnutrition.com/nutrition-for-injury-part-1 Healing & Health Through Amino Acids! (n.d.). Retrieved May 29, 2017, from http://www.drramsey.com/healing-health-amino-acids/ ABOUT COACH CHRIS GUERRERO Chris is a Nutrition and Strength Coach with a passion for helping others along their journey to improve and get better every day. Education and empowerment are the tools that Chris believes will help you get to your desired outcomes. Chris has an athletic background in outrigger paddling, baseball, basketball, tennis, swimming, and golf which has been his biggest success. He enjoys coaching the skills necessary for rotational efficiency and power which in reality is the most athletic movement one can produce in all of sports. Nutrition, rotation specific training, and overall athleticism can be called his specialties but overall Chris naturally enjoys helping others improve at what they are striving to achieve from the physical aspects to mental aptitude. Certifications: Precision Nutrition – Level 1 Coach Institute of Motion - Health Coach National Strength and Conditioning Association– Certified Strength and Conditioning Specialist National Academy of Sports Medicine - Personal Trainer Titliest Performance Institute – Level 1 Fitness Functional Movement Specialist - Level 2 #nutrition #guestblog

Lower Body Kinstretch Class (Beginners Welcome!)

Lower Body Kinstretch Class (Beginners Welcome!)

Because I know you’ve all got some lower body stiffness going on like Jen and I do, we’re going to spend today working on those hips, knees and ankles in this 30 minute Kinstretch class. No equipment is needed and beginners to advanced movers are welcome. WHAT IS KINSTRETCH? Kinstretch is kind of like if yoga and physical therapy had a baby. ​ It’s a movement enhancement system that uses mobility training to get to the root of the problem at the joint level, which is where all movement - and all of those nagging issues - come from. We build strength and control at your joints with the mobility training in Kinstretch Online and those problems become a thing of the past. ​ Get ready to work with your body in ways it’s probably never been used before. BENEFITS OF KINSTRETCH Relieve nagging aches, pains, and tightness Reduce the risk of future injury Improve body control, flexibility, strength, and power Accelerate recovery Increase sports performance Want in on the fun? You can learn more about our Kinstretch Online program HERE. For even more of my favorite mobility exercises to bulletproof your body, click the link below where you can get my 3 must-have mobility moves for free. Once you try them, you’ll see why they’re my all-time favorite. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #onlinemobilitytraining #kinstretchonline #mobilitytraining #sportsperformance

How To Do The 90/90 Stretch (Correctly!)

How To Do The 90/90 Stretch (Correctly!)

There’s one mobility exercise I see that gets completely butchered on social media and in the gym. And it’s a bummer because this one move is in my opinion, the ultimate sticky hip elixir because it works all angles of the hip. It’s called the 90/90 and if you don’t know what you’re supposed to feel or NOT feel, you’re not benefiting from the true power behind it. WHAT IS THE 90/90 STRETCH The 90/90 is a base position from which we can attack the entire body from a mobility perspective. The beauty of this setup when it comes to the hips, is that the front leg is in external rotation and the back leg is in internal rotation. For those new to mobility training, internal and external rotation are the two most important components to a healthy functioning hip. Without just one of these, hip problems are sure to be on their way. You can test the internal and external rotation of your hips with my free Sticky Hips Cheatsheet. THE BENEFITS OF THE 90/90 POSITION As I mentioned, the 90/90 position allows us to attack the whole body, but more specifically, the hips. One of the most common things I see people lacking is internal rotation of the hip. The first thing one must do to increase internal rotation is figure out how to stretch it. We use stretching to open up new ranges of motion, and then perform isometrics to keep the new range. However, most people have never felt their hip internal rotation being stretched. Finding this stretch is way harder than say finding your quadriceps. In the 90/90 we can start to teach someone how to not only find this stretch, but also start to strengthen it. The 90/90 position also allows us to attack the front leg, which is in external rotation. If you’ve ever been to a yoga class, pigeon pose was probably on the agenda. However, pigeon pose is a pretty advanced position, that most people will not get a whole lot of benefit from. The 90/90 allows us to modify the same stretch in pigeon pose but in a much safer and more effective way. Another great benefit of this position, is it allows you to perform a variety of hovers for the lower body. Hovers force the body to control the smallest of movements in compromised positions, which teaches the nervous system how to be ready for anything thrown its way. Below is an example of a hover called “kiss the heels” which just about everyone can benefit from. WHO SHOULD AVOID THE 90/90 POSITION Unfortunately, the 90/90 position isn’t for everyone, at least not in the conventional sense. Most of the time when you see someone in the 90/90, they’re trying to keep their torso as vertical as possible, but their spine is crooked and falling away from their trail leg. Unless you have incredibly flexible hips, being vertical in your torso is not going to be ideal and you’ll probably do more harm than good. Most people, (including yours truly), need to modify this position to get any benefit from it. The goal with any type of training, but especially mobility training, is to feel the right tissue...not to get into a certain pose or position. Typically in yoga or even a Kinstretch class, people think their body should be in the exact same position as the instructor. This is not true because everyone’s bodies are different!The goal for everyone in the class should be to feel the same tissue, but be in whatever position their body can tolerate at that moment. For the 90/90, it's crucial to find the right setup for you, not just what you see on the internet. Lucky for you guys, in the video above I’ll walk you through the correct setup that’s right for YOU. It’ll only take 15-20 minutes and you’ll need 2 yoga blocks or something similar like pillows, towels or blankets. WANT MORE? For even more of my favorite mobility exercises to bulletproof your body, click the link below where you can get my 3 must-have mobility moves for free. Once you try them, you’ll see why they’re my all-time favorite. * I am an Amazon Associate and earn from qualifying purchases with some of the links on this blog. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #onlinemobilitytraining #kinstretchonline #mobilitytraining #sportsperformance

How To Do Reverse Hyperextensions Without Causing Lower Back Pain

How To Do Reverse Hyperextensions Without Causing Lower Back Pain

Reverse hyperextensions (reverse hypers) are a fan favorite in the gym but if I had to guess, they’re always causing an angry lower back for days afterward. Am I right? Don’t worry I’m going to show you how to adjust that reverse hyperextension so you can keep making gains while avoiding low back pain. WHAT IS A REVERSE HYPEREXTENSION? The reverse hyperextension, which was created by the great Louis Simmons of Westside Barbell, takes the conventional hyperextension (where your legs are locked into a machine at 45 degrees and you bend at the hips to train your hamstrings, glutes and lower back), and changes the emphasis of where the movement is initiated from by now moving the lower body instead of the upper body. THE BENEFITS OF REVERSE HYPER EXTENSIONS What makes this great, is by using the reverse hyperextension, we're providing the body with variability by putting more emphasis on the glutes and lower back instead of the hamstrings. Another added bonus, is that this unusual position also creates a little traction in the lower back since the weight of your lower body will create space between your lower back vertebras. The concept is that with all of the spinal loading involved in squats, deadlifts, overhead press, or just gravity, you want to “decompress” the spine as much as possible. That's where the reverse hyperextension comes in. WHY REVERSE HYPEREXTENSIONS CAUSE LOWER BACK PAIN Lower back pain from reverse hyperextensions happens because the little vertebrates in the lower back can’t move independently of one another, so as you swing your legs up, you force your lower back to extend only at one vertebrae. This puts way too much stress and pressure on this disc. If you imagine your vertebrae are in the shape of a “V” the vertebrae at the point is the one having to carry the load. What we want is multiple vertebrae to help out, more like a “U” so we have the tension placed evenly instead of on one spot. HOW TO DO REVERSE HYPEREXTENSIONS WITHOUT CAUSING LOWER BACK PAIN Consider yourself lucky if you have access to the reverse hyperextension machine. But before you start loading weight, we need to get that lower back engaging correctly by getting our lower back to fire first. We do this by training your body to extend the lower back properly. You can think of low back extension as sticking your butt out for more likes on Instagram. You know what I'm talking about ;) The small little muscles that run up and down your lower back are the spinal extensors. You need to get these contracting properly, otherwise those reverse hyperextensions are going to do a number on your lower back. Think of today’s exercise as the training wheels to the reverse hyperextension. Check it out in the video above. A LITTLE PSA FROM COACH PIPPIN… If you're reading this blog, you need to address that low back issue. Trust me, I’ve had problems I let lurk until I ended up in the hospital with an ER doctor doing lunges and telling me to do hip flexor stretches to fix the problem which is SO WRONG! That’s why I’ve put together my 3 must-have mobility moves that you can get for free in the link below. There’s a killer hip exercise in there that believe it or not…will make a huge difference in improving the low back issues you’ve got going on. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #onlinemobilitytraining #kinstretchonline #mobilitytraining

Avoid Hip Pain In Your Deadlift With This Alternative

Avoid Hip Pain In Your Deadlift With This Alternative

Have you ever felt that pinch in the top of your hip when trying to do conventional deadlifts? It’s like the lower you try to get your hips, the more painful it gets. This is caused by a hip mobility issue that’s pretty common where there’s weakness in internal rotation. WHY DEADLIFTING CAUSES HIP PAIN When you lack internal rotation of the hip, you essentially have a lack of space inside your hip joint capsule. As your femur (thigh bone) moves up toward your chest for hip flexion (think bending over for your deadlift), the top of your femur heads travels backward getting deeper and deeper into the socket. When you run out of space, you feel a pinch in the hip. So how do we create more space? We improve our internal rotation of the hip. Rotation of the hip requires a ton of space, so if we can just increase our internal rotation just a little bit, you’ll see carry over to everything your hip can do. I know it sounds super simple, because it is, but this is the key if you want hips to stop pinching. While you work on that hip mobility, you can use today’s coaching where I’m going to show you an alternative to conventional deadlifts that you can do so you can keep training and making progress without having to take time off. Before we dive in I did want to mention the free mobility tools I’ve put together in the link below that will help you pinpoint where your hip pain is coming from so you can eliminate it and get back to crushing those deadlifts off of the floor again. DEADLIFT ALTERNATIVE FOR HIP PAIN Today we’re going to swallow our pride and deadlift from a higher platform, also known as rack pulls or deadlifts off of blocks. The goal is to eliminate how much hip flexion and internal rotation of the hip that’s required for pulling off of the floor. Trust me, I know it’s tempting to just deal with the hip pinch so you can keep deadlifting from the floor but what will end up happening is you’ll make your hip problem worse and eventually won’t be able to deadlift at all. If you’ve ever taken time off from deadlifting, you know how humbling it is that first time pulling again. It’s like your body forgot what it felt like to hold heavy weights. Your grip sucks, your legs are shaking and quaking, and your head feels like it’s going to explode. However, if you continue to pull, but just from a higher platform, you don’t have to lose all of your gains you’ve worked so hard far. This is a great alternative to keep training and make gains from the deadlift while you work on your hip mobility. I’ll show you how to properly determine the height of your deadlift and how to do this without the pinch. Click "play" on the video above and let's get after it! WANT PAIN-FREE HIPS? If you want the full system to unlock tight, sticky hips, then I’d definitely recommend checking out the Healthy Hips 10 Day Challenge where you get step-by-step instruction on what to do and when. Hope to see you inside! ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #strengthtraining #movementalternatives

How To Deal With Shoulder Pain From Benching Or Push Ups

How To Deal With Shoulder Pain From Benching Or Push Ups

How many times have you gotten done benching or doing push ups, and felt that nasty ache right in the front of your shoulder? If you feel like your only option is to ditch these exercises all together, stick with me because I’m going to show you why it’s happening and how you can get it to go away…for good so you can go back to hitting that big weight. WHY BENCH PRESSING OR PUSH UPS CAUSE SHOULDER PAIN That nasty pinch or ache right in the front of your shoulder is the result of you asking your shoulder to do something it doesn’t have the prerequisite for. The motion of a bench press, push up or anything that falls into the horizontal pressing category, requires a substantial amount of both internal and external rotation. When you’re holding that bar over your chest with your arms locked out, the shoulder begins in external rotation. As you descend, the shoulder starts to rotate internally. The deeper you go, the more internal rotation that is required. If you lack either of these rotational ranges of motion, the body will still figure out a way to accomplish the task, but there will be consequences. If you’re reading this blog, then you’ve already started to feel those consequences. HOW MOST TRY TO AVOID SHOULDER PAIN WHILE BENCHING OR DOING PUSH UPS We’ve all done it. It’s bench day, and your shoulder feels a little funky bringing the bar all the way down to your chest or as you're doing a push up, when you get down to the floor. You’re not going to stop benching or doing push ups, so what do you do? You stop about 1-2 inches above your chest or halfway down in the push up because your shoulder feels fine there. The reason this doesn’t hurt is because as I mentioned above, the deeper you go the more internal rotation required. So if you’re limited in your shoulder range, this seems like a brilliant idea like “I can still get all the benefits of benching or push ups without my shoulder hurting…yeah!” Not so fast my friends… WHY ADJUSTING YOUR TECHNIQUE WON’T HELP I know you think you’ve solved all of your problems by adjusting the exercise ever so slightly. However, if you’re not working on increasing your rotational ranges of motion, this new adjustment will eventually stop working. I’ve seen it a million times, and it happened to me as well. You first start out by limiting your depth. Then eventually, no matter how little you go down the shoulder starts to ache again. And then you switch to only dumbbell pressing. Once again, you start to limit your depth as this starts to piss your shoulder off as well. Now all versions of the dumbbell press start to hurt so you switch to a multi-grip bar where your palms face inward towards each other. This works for a little while until the same story happens. You see where I’m going with this, right? One day you run out of modifications that don’t hurt your shoulder and now it hurts no matter what you’re doing. HOW TO RELIEVE SHOULDER PAIN FROM BENCHING OR PUSH UPS Before you get to this point of no return, you must increase your shoulder rotation ranges of motion. I’m not saying you have to give up your presses, quite the contrary. The key is to find an exercise and appropriate depth that doesn’t cause discomfort all while working on your shoulder mobility in the background. That’s the key. This is what I teach you how to do in the Healthy Shoulders 10 Day Challenge. You’ll get my sticky shoulders solution to relieve pain so you can save your shoulders and continue to crush bench or push ups. And, you can find two great alternatives for the bench press while you work on that shoulder mobility HERE. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #strengthtraining #movementalternatives

3 Exercises For Sacroiliac (SI) Joint Pain (That Actually Work)

3 Exercises For Sacroiliac (SI) Joint Pain (That Actually Work)

Today I’m answering a question I received from you about sacroiliac (SI) joint dysfunction. If you’ve been struggling with this and are bogged down with all of the conflicting information, keep reading because that ends right now. Recently I invited you all to submit your questions and ask me anything…whether it’s strength gains you’re trying to reach, nagging pain you can’t seem to get rid of, or my take on the latest fitness trends. Monica on Youtube had a great question about SI joint dysfunction. She said: “I currently have SI joint dysfunction. With me, the right-hand side (glutes & quads) is 60-70% tighter than my left side. I've been watching a TON of videos on it, but there is so much conflicting information. Could you please do a video on SI joint dysfunction? What exercises to do, what not to do, what causes it? But more importantly, how to make it GO AWAY!!” Monica, I hear you and totally understand the frustration. First things, first. I always recommend you guys see a specialist to get assessed before doing anything you watch online so you can confirm it actually is SI joint dysfunction, so they can see how you move, talk to you more about what’s going on and determine what the underlying issues are. I do offer virtual assessments or you can find a specialist in your area. With that being said, I’ll do my best to share what I’ve seen work for my clients. WHAT IS SACROILIAC (SI) JOINT DYSFUNCTION? The SI joint, short for sacroiliac, is where the spine and pelvis come together. Dysfunction in this area is demonstrated by the inability for the pelvis and sacrum to move properly. We tend to think of the pelvis only being able to move in a front to back direction (like what the kids call twerking), however, the pelvis has to be able to move in 3 dimensions: front to back, laterally flexing, and most importantly, rotation. When you lack any of these movements, the SI joint starts to take a beating, as well as the surrounding areas like the hips, glutes, thighs, and lower back. SI JOINT DYSFUNCTION SYMPTOMS With SI joint dysfunction, there are a variety of different symptoms you can experience that range from: Pain in the lower back, glutes, pelvis, groin, hips, and SI joints Pain when standing up from a sitting position Radiating pain down the thighs and upper legs Most people I work with have intense pain right at the SI joint. The pain is typically on one side, and comes and goes throughout the day with no rhyme or reason as to when it flares up. WHAT CAUSES SI JOINT DYSFUNCTION? SI joint dysfunction is usually caused by either one of the following issues or a culmination of them: Lack of pelvis control (the inability to move the pelvis in 3 dimensions). Poor hip mobility, more specifically, lack of internal or external rotation. Excessive lumbar extension. Inability to divorce the hip movement from the pelvis or lower back. Basically the hip lacks movement so the body uses the pelvis or lower back to make up for it. COMMON CONFUSION AROUND SI JOINT PAIN RELIEF It might feel a bit confusing when you go to look for solutions online because some people tell you to stretch the lower back and glutes. Others tell you to strengthen the inner and outer thighs. And others give you a combination of the two. All of these options could give you some temporary relief, but it doesn’t really address the root of the problem at the key areas we discussed: the pelvis, the hip joint, and lumbar extension. EXERCISES TO AVOID IF YOU HAVE SI JOINT DYSFUNCTION Before I show you my top 3 exercises you should do for SI joint pain relief, there are a few things I want you to avoid because they put the body in a compromised position just asking for problems to show up. This doesn’t mean you can’t ever do these movements, but I’d recommend reducing the range of motion while you put more focus on things that will help your problem. I know it can be hard to back off on being active but you can’t keep banging your head into the wall causing pain on a regular basis if you want the problem to actually go away. What to avoid: High box step-ups: If you have poor hip mobility, the pelvis will hike up towards your ribs to get your front leg into the required hip flexion for the step-up (and we don't want that). Deep squats: Same concept as above. Heavy deadlifts Stretching the glutes with a shifted lower back and pelvis: This forces you to crank on your lower back, not your glutes. Trunk rotation stretch: This is the most recommended stretch, and I would avoid it like the plague until your pelvis moves better. HOW TO MAKE SI JOINT DYSFUNCTION GO AWAY So we’ve just established the causes of SI joint dysfunction and what exercises to avoid, and now let’s dive into some exercises that will give you relief. They’re going to focus on our 3 key areas: Rotation of the pelvis Hip mobility Spinal flexion, specifically in the lumbar area Essentially, we want to get these areas working the way they were meant to. Once you do that, good things will start to happen. Watch the coaching video above for instruction on how to do these exercises. EQUIPMENT NEEDED You'll want a yoga block or something similar like a pillow, blanket, towels, etc. A chair you can sit in where your knees are bent at 90 degrees. A foam roller you can roll between your knees or even a roll of paper towel. Again, if you want to dive deeper and get a specific individualized assessment and plan of action, you can always work with me virtually or look for a specialist in your area. BULLETPROOF YOUR BODY Get my 3 must-have mobility moves to bulletproof your body in the link below. These are the exercises I use with all of my clients and you can get them completely free. * I am an Amazon Associate and earn from qualifying purchases with some of the links on this blog. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field. He's coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #onlinemobilitytraining #kinstretchonline #mobilitytraining #running #sportsperformance

How To Break Through Overhead Press Plateaus And Lift More Weight

How To Break Through Overhead Press Plateaus And Lift More Weight

Is there anything better than being able to overhead press what most people are squatting? In my opinion the overhead press is the truest display of upper body strength however, we’ve all plateaued at some point in this exercise. Stick around for today's coaching because I’m going to show you a quick exercise to help you build more control and force production so you can break through that plateau on your overhead press. BUILD COMFORT AND CONTROL Unfortunately, most of us don’t spend a lot of time with our arms over our head, am I right? But we need to start developing comfort and control in this position if we ever want to press some big boy weight overhead. We’ll do this by attacking the shoulder joint on both sides, while in the overhead position. This will increase movement efficiency, which leads to more force production…which leads to more weight on the bar. Watch the video above for step-by-step instruction. HOW TO PROGRAM THIS I always recommend doing this on your overhead pressing day. You can do it right before your warmup sets. Start out with 1 round of 2x15 seconds of the pushing down and 1 set of 10 reps of the lift-offs. To progress, increase your duration to 20, 25, 30 and then a second round of the push downs. For the lift-offs, increase your reps to 12, 15, and 20. Once you can perform 20 reps, add another set. Keep working on these and your overhead press will reach legendary status! SAFEGUARD YOUR SHOULDERS And real quick…if you want to safeguard those shoulders from all this heavy weight you’re going to be lifting, check out my 3 must-have mobility moves in the link below. It includes a shoulder mobility exercise that will be a game changer for you, I promise. It’s completely free, so check it out. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #onlinemobilitytraining #kinstretchonline #mobilitytraining #shoulderpain #strengthtraining

Hip Pain When Squatting? Try This Alternative.

Hip Pain When Squatting? Try This Alternative.

Have you been squatting and every time you try to reach depth, you feel that stabbing pinch right in the front of your hip? For years I kept hammering into this pinch thinking it would eventually go away. Or even worse, I hooked a super band around my hip trying to pull my femur head out. Yikes. I wasn’t going to stop squatting though. And lose any of the gains I’ve worked so hard for because of that silly pinch? Heck no! If this sounds like you then check out today’s coaching video because I’m going to show you an exercise alternative for the typical squat pattern that you can do so you can keep training those legs WHILE you work on that hip. Don’t worry guys, we’re still going to squat, but we’re going to squat without pissing that hip off anymore. THE REASON FOR THE PINCH Pinching around a joint typically happens because of lack of space in the capsule. If you’re feeling a pinch in your hip while flexing your knee to your chest, your femur is hitting the inside of your hip capsule. Ouch! Today’s exercise is great because you’ll be able to squat to a depth just above where you feel that pinch. This allows you to keep making gains without causing pain. DON’T IGNORE THE PINCH I want you to realize that what I’m about to show you is a temporary solution. Why? Because you should be working on that hip mobility to get the pinch to go away. Don’t put a bandaid on this because you don’t feel like dealing with the root of the problem. If you ignore this pinch, arthritis and degeneration of the hip will inevitably happen. So do yourself a favor, and take a few minutes to create some space in the overworked hip joints. Fortunately for you, I’ve put together my Sticky Hips Cheatsheet that helps you pinpoint where your tight, sticky hips are coming from so you can take action to make change. You'll see where weaknesses in the hip are that may be causing your issues, plus see where problems may be lurking. EQUIPMENT NEEDED FOR TODAY'S EXERCISE Barbel A box or high bench that you can squat down to and will be higher than where you feel the pinch. HOW TO PROGRAM THIS IN YOUR ROUTINE I would recommend programming this exactly how you would do your normal squats regardless of if your going for a lower or higher rep scheme - it doesn’t matter. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #strengthtraining #movementalternatives

Cyclists, Learn How to Relieve Tight IT Bands

Cyclists, Learn How to Relieve Tight IT Bands

If you’re a cyclist who spends hours at a time on a bike than you’ve probably felt some tightness running down the sides of your legs and quickly assumed your IT bands were all knotted up. And as most of us do, the first thing you do is either start stretching or rolling away on that foam roller. If this sounds familiar check out today’s coaching because I’m going to show you how to make that tightness disappear by using a completely different approach to dealing with this problem. THE ROOT OF THE PROBLEM Here’s something you probably didn’t realize. All that tightness you’re feeling down the side of you leg is not only caused by tight glutes, but also from weakness in your inner thighs, specifically the tissue that causes your leg to rotate externally. So if you want to finally rid yourself of that dreaded IT band tightness and pain start doing this exercise ASAP. EQUIPMENT NEEDED The only equipment you’re going to need is something similar to a toothbrush holder. It’s about 1/2 to 3/4 of an inch think, so other options would be a thick magic marker or one of those massage rolling sticks. The purpose of the object is to teach you how to disassociate your lower back from your hips. When you go to stretch your glutes, we usually allow our lumbar spine to flex or round. If we eliminate the lower back from coming to the party we get to isolate the hip and only the hip. I’ll show you more in the video above. HOW TO PROGRAM I would suggest doing this up to 3 times per week. Start out with 3 rounds of 5 reps for each leg. Progress to rounds of 10, 15, and 20 reps. Each week your range of motion will be increasing as well so that’s another way that you’re progressing. BULLETPROOF YOUR BODY If you enjoyed this exercise, I would definitely recommend checking out the link below where I share my Sticky Hips Cheatsheet that will show you how to pinpoint where your tight, sticky hips are coming from and where any weaknesses may be lurking. This is the first step to finally relieving aches, pains and tightness so check it out! ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #onlinemobilitytraining #kinstretchonline #mobilitytraining #cycling #sportsperformance

How to Break Through Deadlift Sticking Points

How to Break Through Deadlift Sticking Points

Everyone knows getting off of the floor is the hardest part of the deadlift however, what most don’t realize is that it’s a lack of hip flexion strength and mobility that makes getting off the floor so brutal. In today’s coaching, I’ll show you how to make your setup a position of strength, not weakness, so that bar flies off of the floor with ease. GET COMFORTABLE If you want to produce more force off the floor, you must make the bottom of the deadlift more comfortable. Your eyes shouldn’t be popping out of your head just to get your hips down! So how do we make this position more comfortable? We strengthen those hip flexors with isometrics. By making your hip flexors stronger specifically in a shortened position, you’ll be able to pull yourself down into your initial setup with ease. If you’re comfortable here, you’ll be able to produce more force because you won’t be wasting so much energy getting down. EQUIPMENT NEEDED The only equipment you’re going to need is something the size of a toothbrush holder. Items that work are thick magic markers, massage rolling sticks, basically anything that’s around 3/4” to 1” in diameter. Check out the video above for step-by-step instruction on how to do today’s exercise. HOW TO PROGRAM THIS For the first week I would suggest doing this 3 times per week preferably on lower body lifting days, and right before you deadlift. Start with one round of 3x10 seconds on each leg. Week 2, perform 2 rounds for each leg. From there you can start to increase your contraction time to 15, 20, 25, and lastly 30. Remember, you have to keep doing at your end range of motion to get the best results. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #onlinemobilitytraining #kinstretchonline #mobilitytraining #strengthtraining

Alternative To The Overhead Press For Shoulder Pain

Alternative To The Overhead Press For Shoulder Pain

Shoulders always achey after overhead press day? Don’t want to give up overhead pressing because you know it’s the only way to get those boulder shoulders??? Well the good news is there’s a better way and I’ll show you how with an exercise alternative for the shoulder press that will allow you to keep making those gains without causing pain. TODAY’S EXERCISE In today’s coaching, I’m going to let you have your cake and it eat too by showing you how to do landmine shoulder presses. I like these because they allow you to keep training the overhead press, but in the range that’s safe for your shoulder, instead of forcing into a position you don’t control. EQUIPMENT NEEDED A barbell Plates Landmine attachment (if you don’t have one, you can put the wrap the end of the bar with a towel and put it in the corner of a room). HOW TO PROGRAM THIS You can do this on overhead press day regardless of if you’re going for lower reps or higher reps. When picking your weight for the first time, start conservatively until you get a feel for the movement. Then you can increase your load as needed. TAKE CARE OF YOUR SHOULDERS One thing that’s important is to take care of that shoulder problem! These guys take so much abuse and we need to show them some love, especially if you’re experiencing problems. If you continue to overhead press the conventional way without addressing your shoulder problem, you’re eventually going to cause some kind of damage either in your shoulder or your spine. Click the link below to get my go-to mobility tools that includes the best shoulder mobility exercise you can do to start making improvements on that shoulder. It’s free so check it out below and take care of those guys. ABOUT COACH MATT PIPPIN Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more. Certifications: NSCA Certified Strength and Conditioning Specialist Level 3: Fascial Stretch Specialist Level 1: Institute of Motion Health Coach Certified FRC Mobility Specialist (FRCms) Level 1 Kinstretch Instructor Weck Method Qualified #strengthtraining #movementalternatives