Strength

Tummy, Hips & Thighs Workout

Fitness, Posture, Strength, Uncategorized

| Tummy, Hips & Thighs |  
Link to workout clip Tummy, Hips & Thighs Workout

1️⃣Plank Hip twists X 10 each side

2️⃣Kneeling side leg raises X 10 each side

3️⃣Curtsey lunges X 10 each side

4️⃣Downdog knee in & kick outs X 10 each side

X 4-5 sets 

OR 

set a timer for 6 minutes and try to complete as many rounds as possible, rest for 90 seconds & repeat for 2-3 circuits. 

5 Major Fascia Trains of the Body 

Fitness, Injury prevention, Posture, Strength, Uncategorized

It’s amazing how the body works! I’ve touched on fascia and Myofascial release in early posts but here is a demonstration of how tightness in different “trains” of the body are affected. These fascial trains or lines are connected throughout the body. By releasing any blocked part along the line, you can have an affect on the whole line. I have quiet a bit of tightness through my SBL – Superficial Back Line. By releasing my plantar fascia (feet) you can see how it has released up the line into my hamstrings.

  
Video of my straight leg raise before & after spikey ball plantar fascia release: Straight leg raise video
There are 5 major fascia trains: 

1⃣Superficial Back Line (SBL): creates trunk hyperextension, knee flexion, plantar flexion. It runs from your toes, under your feet, up the back of you legs, back, neck, over your head to frontal brow ridge (eyebrows) The sit to reach test is a good way to see how tight you are through SBL. By releasing any of the fascia and muscles along this line can improve function, flexibility and decrease injury. If this area is weak and your SFL is tight, strength exercises for these muscles will be beneficial to you.
  
2⃣Superficial Front Line (SFL): this fascia line connect to the body anteriorly from the top of the feet to the skull in 2 pieces and is responsible to balance out the SBL. It creates flexion of the trunk, flexion of the hips, extension of the knee & Dorsi flexion of the foot. There needs to be balance of the SBL & SFL for the body to be in equilibrium. As for SBL, stretching and releasing the front line will create balance. If it is weak, using exercises using the muscles involved in SFL can strength it. Laying in prone (on stomach) and pushing your chest of the ground into upward facing dog is s good way to test how tight your SFL is.
  
3⃣ The Lateral Line: the lateral line traverses each side of the body from the outside of the foot, up the lateral side of the leg and thigh, passing along the trunk to the skull. It laterally bends the body (sideways), truck lateral flexion, abduction of the hip, eversion of the foot & braking sideways & rotational movements of the trunk. Since the muscles of the LL cause lateral flexion, any restrictions in the Myofascia or muscle tension will cause postural abnormalities involving lateral flexion. A side reach in standing is a good way to test your LL flexibility. LL is used often in things like golf.
  
4⃣The Spiral Line (SL): the spiral line loops around the body in s helix. It joins one side of the skull to the opposite shoulder then to the front of that hip, knee and foot arch and running up the back of the body to rejoin the fascia on the skull. Rhomboid, serratus anterior, hips are in the SL, base ball & cricket bowling have common movements of the SL. Opposition knee to elbow extensions from tabletop are a good way to see if you are weak through your SL, side reaching and rotation are a good way to test tightness with opposite leg to arm stretching away from each other.
  
5⃣The Deep Front Line (DFL): this involves all of the internal structures anterior to the spine. Organs and body structures that it surrounds include: anterior longitudinal ligament diaphragm, pericardium, scale bed (neck) this all connects the lumbar spine vertebral bodies to the cervical spine.
This line is way too deep to release with a foam roller. To affect this line, optimal head posture &  spinal posture is essential. Breathing techniques are also essential component to this train. The scalenes in the neck that pull the head forward when tight, can be released by a qualified massage therapist. If your posture is poor, this is a good indicator your front line is also affected.

BATTLE ROPES HIIT

Fitness, HIIT, Strength

BATTLE ROPES HIIT

  Battle Rope HIIT Video

-Double arm jump squat

-Alternating side jump squat

-Single arm 3 point squat jump (Right)

-Single arm 3 point squat jump (Left)

20sec on 10sec off x 8 ( 2 of each)

Rest 90 seconds 

Repeat for 3 rounds (4 mins per round = 12min)

I use the gymboss app as my timer, it has the timer already made called Tabata. 

The Core Muscle Strength & Stability Test

Fitness, Strength

The Core Muscle Strength and Stability Test

This is an easy way to building core strength, but also a great way of evaluating your core strength. 

The Core Muscle Strength and Stability Test is a way to determine your current core strength and gauge your progress over time.


 


The Core Muscle Strength & Stability Test:


Objective: To test

 and to gauge improvements of an individual’s core strength and endurance over time.

 

Equipment:

  • Flat surface
  • Exercise Mat or comfortable surface 
  • Watch or stopwatch on phone  (needs second counter)

Conducting the Test:

  1. – Position the watch or phone in eye line where you can easily see it.
  2. – Start in the Prone Hold/ Plank Exercise Position (forearms on the ground)
    **Hold for 60 seconds**
  3.  

    start plank

    https://instagram.com/kiz489/ 
  5. – Lift your right arm off the ground
    **Hold for 15 seconds**
  6. – Return your right arm to the ground and lift the left arm off the ground
    **Hold for 15 seconds**
  7. – Return your left arm to the ground and lift the right leg off the ground
    **Hold for 15 seconds**
  8. – Return your right leg to the ground and lift the left leg off the ground
    **Hold for 15 seconds**
  9. – Lift your left leg and right arm off the ground
    **Hold for 15 seconds**
  10. – Return you left leg and right arm to the ground
  11. – Lift your right leg and left arm off the ground
    **Hold for 15 seconds**
  12. – Return to the Plank Exercise Position (forearms on the ground)
    **Hold this position for 30 seconds**

Results:

  • Good Core Strength
    If you can complete the test fully, you have good core strength.

• Poor Core Strength
 If you can not complete the test fully, your core strength needs improvement.
Poor core strength results in spinal instability, pelvic instability which results in unstable movement during functional movements. This can lead to lower back pain, pelvic/hip pain as a result of poor biomechanics, which can lead to serious injury.
  • If you are unable to complete the test practice the routine 3-5 times each week until you improve.

The Core Muscle Strength & Stability Test was designed by Brian Mackenzie, a senior athletics coach with UK Athletics.