David Grey
@davidgreyrehab
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- - Programs Used By 20,000 People Worldwide - - Including the world’s #1 Foot, Ankle & Achilles Program🦶 Mostly active on Instagram
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Karl has been doing his rehabbing with our team online since last year from a herniated disc.
We are now getting him back to dynamic work.
Here's some movements we worked on today:
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Landmine Lunge:
Use it if:
👉 Your clients are shifting (abducting) away from the side you are trying load
👉 You want to strengthen the lateral hip, quads and adductors all together
👉 You want to get semi-specific to lateral movements like change of direction.
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I’m going to try my hand with the written word for a while.
Don’t expect big things,
DGR
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Ready for our sold out Lower Limb Workshop tomorrow in New York City ✍️🇺🇸
That’s a hell of a screen 😁
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Hamstring Bridge With Leg Raise
The leg raise on the free leg challenges some pelvic control and causes a slight perturbation that makes it more difficult to hold the Iso.
A hamstring Isometric that I’m quite fond of.
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The Mid-Range
It’s super important to spend a lot of time here in rehab for anyone that wants to get back to field/court based sports.
Here’s some of the dynamic exercises that I use most often to train the mid-range:
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Ciaran was getting a bit of knee pain in other lateral movements like a lateral lunge.
But in this one it felt good…
Maybe because we were getting a bit more stretch through the glutes which is taking some load off the knee.
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What if you want to develop “fibres, neural drive etc” around the foot and ankle?
@mboyle1959
@davidgreyrehab
@korfist
Because we don’t lift weights to “transfer movement”. We lift weights to develop fibres, neural drive etc and this is best achieved in stable conditions.
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Why is only one of his arms contributing to propulsion here?
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When you see more ER in one area.
You are going to see more IR in another.
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This is probably my favourite lateral squat/lunge movement because you are given no choice but to actually shift your pelvis laterally.
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Comparing the different sounds of a plyometric.
Dah, Dah, Dah, Dah.
Every contact is the same.
Good for developing tissue.
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Judge the quality of a coach by:
1. The quality of their results
2. The quality of their explanations
Everything else is irrelevant.
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Dah Dah….Dah Dah
Still good for tissue.
But the two different contacts makes it feel a bit more like a dance and helps develop a bit more feel and rhythm.
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“How useful are tib raises for shin splints”?
- Managing your load is important
- Learning to interact with the floor is important (opening up movement at the foot)
- Progressively increasing your ability to tolerate impact is important.
- Tib raises are irrelevant.
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5 knee surgeries later & this was the only(!) landing strategy that this client possessed.
Are you going to hope that more quad strength alone will be the answer here?
Or are you going to actually address the fact that he has to ER (a lot) to even be able to find any IR at all
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A big part of the workshop is spent teaching how to let go of tension, find tension in the right places & then use that tension.
With these things in mind, any exercise can become very potent at building strength, mobility & patterning new movement.
Thanks Loren for the demo!
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These type of exercises are often overlooked in favour of ones with fast ground contact times.
Chasing faster contacts is a worthy goal.
But slightly slower mid-range work (still with high intent) is far more important for certain rehabs imo.
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Mobility work certainly can help you feel better.
But a lot of people get objectively more mobile, and feel subjectively far worse (because of the super high tension strategies they use to open up range of motion).
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What is the mid-range
Well, it’s not an exact place, but I think about it as around 35 to 90 degrees of knee flexion.
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I wonder how people that are religiously doing mobility work, actually really want to get more mobile?
I wonder if the goal for these people is to actually just feel better in their body.
And they associate mobility work as a way of doing that?
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I certainly fell into this trap in the past.
My hips and knees felt like crap and I was pretty tight.
I saw very mobile people making big shapes with their bodies and I presumed that they must feel really good if they can do that.
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So I went chasing mobility really hard & succeeded in opening up some decent range.
But my body certainly didn’t feel any better (often it felt much worse)
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Doing some training in the gym with your heels off the floor to strengthen the feet and ankles…..has just been likened to slide tackling soccer players during plyometric training 😂🫠
@mboyle1959
@davidgreyrehab
@korfist
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Do we have football players start wearing pads & helmet during lift? Slide tackling soccer players during plyos? Smacking basketball players on the arms during pull ups? I think if we want to change force application to the forefoot that’s a good time for ISOs
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So now when I talk to clients who are looking to do a lot of mobility work, I try to clarify exactly what their goal is.
Do you actually want to get more mobile?
Or do you just think that more mobility will = less pain/tension?
Because those 2 things aren’t necessarily the same
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