Traction Combo for Hip and Shoulder Mobility

 

Strength in Conditioning for Saturday, November 1, 2014

Traction refers to the decompression of the hip or shoulder joint-capsule.  Both the head of the humerus and head of the femur can be tractioned to create space in the joint-capsule.  Fifty percent of range of motion is in the joint-capsule and the surrounding ligaments and deep muscle fibers.

JointCapsule

As Chris Frederick (author of Stretch-to-Win) points out,

“When full ROM in a joint is inhibited, then ROM in the muscle is also restricted, because muscles attach to bones and bones connect to other bones by way of joints. The muscles that are the closest and deepest layers will react to positive or negative changes in the joint capsule. 

These muscles are shorter in length and anatomically and functionally closer to the joint capsule than the muscles that cross two or more joints; when released, therefore, they pave the way for the longer muscles to release faster and more efficiently.”

Traction can be used before, between, and after stretches.  If you are extremely tight in the glutes and hip, you may want to begin with traction, stretch your hips and then traction again at the end.  This hip and shoulder traction combo can also be used on it’s own as a quick mobility sequence pre-workout.

While this combo focuses on traction itself, traction should be applied during all of your stretches.   Lengthening the spine during lower body stretches (glutes) and using bands not only to stretch muscles, but also to create space in the joint-capsule during the stretch (lats).

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

 Traction-Combo-Joint-Capsule-Mobility

BASELINE TEST
Baseline at 50% capacity
5 Minute walking rest
Baseline at 100% capacity
10 Minute walking rest
Baseline at 50% capacity

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Workout of the Walking Dead

 

Strength in Conditioning for Friday, October 31, 2014

This workout takes halloween to a whole new level of scary! So before you put on your costumes, spike the pumpkin punch, or patrol the neighborhood with your little trick-or-treaters, hit up SICFIT Scottsdale for this workout nightmare! Tonight when you leave feeling like the walking-dead, you can consider it as just getting into character!

Happy Halloween!!

Happy Halloween!!

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WARMUP
Movement prep
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CONDITIONING
3 Rounds of 1 minute max rep/calorie at each station
Wall-balls
Hang cleans
Box ups, 20″
Push-press
Row for calories
1 Minute rest
LIFE: Ball slam, barbell hand clean, box step up

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Feel Your Best During Feel-good Season!

 

Strength in Conditioning for Wednesday, October 29, 2014

Cozy sweater season does not have to be hide-my-seasonal-stomach-behind-this-slouchy-sweater season too! When the rest of the world uses the holidays as an excuse to jump mouth first into indulgence, SICFIT Scottsdale can help you make healthy and satisfying choices throughout this sugary, creamy, cheesy time of year with our Shed the Stuffing Seminar!

Learn how to enjoy the holiday season without feeling deprived, or like you have just undone 11 months worth of hard work and discipline in the gym and in the kitchen. Join SICFIT Scottsdale Tuesday, 11/18 at 7pm and commit to feeling your best during this feel-good season!
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HealthyHolidays

MOBILITY
Foam roll + bands + PVC + partner stretch
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CONDITIONING A
5 Rounds
1 Minute run or row at 50% capacity
1 Minute run or row at 75% capacity
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CONDITIONING B
EMOM for 11 Minutes
8 Dumbbell push press
8-10 Reverse pull up
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CONDITIONING C
EMOM for 11 Minutes
7 Single arm kettle bell swing (14 total)
15 Mountain climbers (30 total)
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STRETCH
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Photo by: Jeff Kubina
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“I Just Like Burpees…” WHAT?!

 

Strength in Conditioning for Tuesday, October 28, 2014

Did he really just say, “I just like burpees because all I have to do is just not stop”…? Ok Coach Jorge, we know that you’re a beast but now we also know that you have totally lost your mind too! We still can’t wait to come out and support you as you defend the Rush Club Middleweight Belt!

Come cheer on Coach Jorge at the Phoenix Celebrity Theatre on November 7th at 7pm. Like he says in the clip below, your ruckus helps him tune everything else out and focus on the each brutal task as hand!

WARMUP
Barbell complex
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CONDITIONING
3 Rounds
6-8 Deadlift
20 Second rest
20 Unbroken kettle bell swings
3 Minute rest
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CONDITIONING B
1000 Meter row
3 Rounds
10 Push press or thruster
10 Pull ups
20 Push ups
30 Air squats
Then 300 meter run or row
LIFE modifications: 4 Minute row + 10 barbell push press + 10 ring row + 10 push ups
FITNESS modifications: 10 Barbell thrusters + 10 jumping pull ups
SPORT modifications: Thruster 105/75
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#LeadershipProblems

Strength in Conditioning for Monday, October 27, 2014

HIIT (High Intensity Interval Training) is pretty trendy right now in the fitness world. And for good reason! HIIT workouts have been scientifically proven to be more effective at burning fat than traditional forms of exercise. Not to mention, this style of training conditions both anaerobic and aerobic capacity in a single workout. But this trend is nothing new for SICFIT Scottsdale. We’ve been coaching our members this way from the start! Perhaps this makes us trendsetters… but we prefer to think of ourselves, instead, as leaders.
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guestdays/

WARMUP
Gymnastics:
Ring row + push up + holds + l-sit +tucks
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STRENGTH
5×5 Muscle snatch with barbell
3×10 Kettle bell or dumbbell lunge
5-3-1Press strict
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CONDITIONING
2 Minute max burps
1 Minute rest
2 Minute max wall balls
1 Minute rest|
2 Minute max calorie row

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Movie Night at SICFIT Scottsdale

 

Strength in Conditioning for Saturday, October 25, 2014

It’s Movie Night at SICFIT Scottsdale! Bring your own healthy rendition of an at-home movie snack  and we’ll chow down as we watch “Fed Up”, an educational film that the U.S. food industry doesn’t want you to see! See you tonight at 6pm!

TEAMWORK
1000m Row | Switch every 100 meters
1000 Single jump ropes | Switch every 100
100 Push ups | Switch every 10
200 Sit ups | Switch every 20
300 Air squats | Switch every 30
1000 Single jump ropes | Switch every 100
1000m Row | Switch every 100 meters
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Dear Barbell…

Strength in Conditioning for Friday, October 24, 2014

Bring it on barbell! Because today is the day I put everything I have learned in the way of form, mechanics, and mental toughness to the test. Today is the day that I plant my feet beneath you unafraid. Today, I apply the patience and focus that you demand. Today, I find the strength within myself to thrust, jerk, clean, press, and squat like my life depends on it. And because of all this, barbell, today… you will lose.
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Hallie Flood takes 3rd at Barbells for Boobs Fundraiser . 

WARMUP
3×10 Push up + sit up + air squat+ burpee + ring row
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OLYMPIC WEIGHTLIFTING
DL + HC + FS + PP + BS + J
3 Each with barbell
3 Each weighted
Them, 20 minutes to build heavy triple power clean
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CONDITIONING
9, 7, 5, 3, 1 Power clean + thruster:
LIFE: Hang clean + push press 45/35
FITNESS: PC 65-95 + thruster 45-75
SPORT: 135/95
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FINISHER
2 Minutes max burpees

 

Trick Your Treats into Cash!

Strength in Conditioning for Thursday, October 23, 2014

Want to know the  most evil thing about Halloween? It kickstarts the most gluttonous time of year with a pillow case full of sugary, processed, individually wrapped pieces of tempting torment! This year you can play the trick on your treats by turning your sack of sugar into some doh-rae-me! Have your Lil’ Beast turn in their halloween candy to any available coach from November 1st through the fifth and they will be award one dollar for every pound of candy they surrender!
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halloween-candy,
WARMUP
Upper thoracic foam roll & arm swing
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CONDITIONING 
Bench press
Stiff leg dumbbell/kettlebell deadlift | tempo 40×1
Broad jump
LIFE: 10-12 Bench press
FITNESS: 5-8 Bench press
SPORT: 3-5 Bench press
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The Ab-Wheel and Barbell Rollout

 

Strength in Conditioning for Wednesday, October 22, 2014

Anterior Core Stability

The abdominals play an important role in anterior core stability.  The abdominals posteriorly tilt the pelvis and flatten out the low-back.  Good abdominal function is necessary to prevent anterior pelvic tilt and lumbar hyper-extension (see illustration B).  This anti-extension role is crucial during deadlifting and overhead pressing.

CoreStability

Illustration taken from the “DNS Self-Treatment Booklet”

 

The Abdominals Role in Breathing

In addition to supporting good pelvic and low-back alignment, the abdominals play an important role in breathing.  The contraction of the abdominals provides resistance against the downward contraction of the diaphragm.  This counter-pressure support the diaphragms dome shape during breathing.  When the pelvis is anteriorly tilted and the abdominals are lengthened, they are unable to assist the diaphragm in providing core stability.

Core-to-Extremity Movement

This proximal core stability is what supports distal arm and leg movement.  Core-to -extremity movement is stabilized by intra-abdominal pressure.  The interaction of the abdominals and diaphragm is what creates intra-abdominal pressure.

Movements that train anti-extension in the sagittal plane include the RKC plank, Kolar Wall Bug, ab-rollout, and bird-dog exercise.

Ab Wheel Rollout Key Points

  •  First extend the hips before rolling forward
  • Maintain a neutral spine throughout exercise
  • Progress distance using wall to block range at first
  • Stop rolling forward before low-back begins to extend

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
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Barbell-Ab-Rollout

WARMUP
2 Rounds 
Lunge 1 minute
Jump rope 2 minutes
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CORE 4
Crunch + sit up + plank + flutter kick
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STRENGTH IN CONDITIONING
3 Rounds
20 Back squats
15 Burpees
10 Pull ups
05 Handstand push ups
1k Row
Rest 10 minutes
LIFE: Barbell
FITNESS: Jumping or kipping pull ups + plate push ups #45/#25
SPORT: Goal is bodyweight back squat
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#60in60 Challenge

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Strength in Conditioning for Tuesday, October 21, 2014

The SICFIT Family in Scottsdale, San Diego, El Paso, and Chandler have been on a mission since October 1st to change 60 lives in 60 days. Our goal is to enroll 60 new members by December 1st in our group classes or private coaching programs. If our coaching team fails to reach this goal, they have committed to doing 100 burpees or a 100 calorie row! Help your coaches avoid this torture and help change someone’s life by encouraging them to join the SICFIT family of Strength in Conditioning gyms!
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FullSizeRender

 

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WARMUP
Dynamic movements and plyometrics
5 Minutes: 10 seconds at bottom of air squat  + 20 seconds at top of push up
PVC rotations
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STRENGTH
30 Minutes with 2 minute rest between rounds
LIFE: 5 Negative ring row negatives + 5 push ups + bodyweight man makers
FITNESS: 6 Negative pull ups + 8 push ups + man makers
SPORT: 3-5 Weighted strict pull ups + 20 push ups + heavy man makers
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CONDITIONING
5 Minute AMRAP
3 Burpees + 6 air squats + 9 sit ups

 

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