It’s been definitely too long since I last touched a bar. I’ll be stateside again soon so hopefully I’ll have access.
Oh wow thanks! Glad to see that it’s working out. Sometimes it feels like flexibility like those are so hard to reach.
Who is this elephant walk dude? SI stuff sounds interesting
Knees over toes guy is the dude who I saw messing with the Elephant Walk. It’s the first move here, just leaning over and pumping your knees.
After I watched that, a bunch of other videos started popping up, where people would stretch hamstrings (like back of pelvis) glutes (like side of pelvis) groin (inside of pelvis) hip flexor (front of pelvis) to make sure the SI is free.
I’ve been trying to think about freely moving hips and rotating my illiums to prevent butt wink or overextending the back in the squat and deadlift. I don’t know if anything is different but I’ve managed to squat a lot lower and do RDLs without exploding my back.
6-2 Concentric Day #4
Get loose
Bench Press x 5 x 5
Goblet Squat(heels elevated) x 5 x 5
Arnold Press x 5 x 5
RDL(toes elevated) x 5 x 5
Bent Row x 5 x 5
I can feel the fatigue we’ve been generating.
If I tried the kick he is doing in the video still above I would need to call an ambulance. LOL
My other foot would shoot out from under me and I’d fall on my butt, fat guy style.
Mate you nearly made coffee come out of my nose. You have no idea how many times I have done that. I am left handed and very left footed, I tried to kick a football with my right foot only the other week playing with my son and as I kicked with my right my left instinctively kicked as well.
Little guy must have loved it. That’s what Grumpy Dad gets!
Yer little fker was laughing his head off whilst dad rolled on the floor holding is arse and had to roll onto his knees to get up.
Damn…seeing him move like that makes it feel impossible to achieve. Thanks for the SI stuff. I don’t have pain anymore, but I just know that there’s still something kinda off with the side that was injured before. Lockdown hasn’t helped either since I haven’t done my usual stretches lol
You gotta believe bro!
I’m already squatting a little lower and lunging a little deeper than last month. I’ll keep on for another couple months and see how it goes.
What’s up man? Is anything specific working for you?
Getting that reverse clamshell motion down has been pretty Big for me. I’ve tried lots of sideways leg lift moves, but they were always cramping up my back. Now I do the reverse clams first and the now the leg lifts “work” and are improving.
No monies and band walks > i’ve scattered these in randomly as part of activation work pre leg days. Been doing pull aparts routinely for some time, throw in some lighter walking lunges with KB, plus extra band work on increasing knee stability as that had dropped off the radar for a while. Glute bridges etc too…
Anything I can do to help bulletproof the lower back, and for me it’s mainly stemming from glute weakness.
Hey mate! I appreciate the tag (and sorry for the late response)
Personally, I haven’t found much use for isometrics as analgesics in managing upper-limb tendinopathies. Isometrics seem to provide the most pain relief for gluteal and patellar tendinopathy, and average to no relief for others. That said, isometrics are an excellent, minimally-irritating way to introduce load to a structure, improve range-of-motion and create strength/hypertrophy adaptations. Considering the bicep tendon is usually most loaded at end-range shoulder extension or end-range flexion, long-duration hangs or push-up/dip holds seem to provide some benefit.
Other than that though, mainstay management for biceps tendinopathy is to simply treat it as a rotator cuff issue, and go after internal/external rotator balance, total shoulder rotation (particularly internal rotation) and correct scapular movement. My new favourite way to do this is with EQI sleeper stretches. To do this, perform a sleeper stretch holding a 3-5kg dumbell (start light) just above end-range, until you drop the dumbbell from fatigue. Generally, aim for 10-30s per hold.
Here is the conventional sleeper stretch. Instead of pushing down with your free arm, you’re holding the dumbbell.
Whats a EQI? An eccentric quasi Isometric.
Thanks man, cool rehab use for a fancy technique.
(Rolling in my) 6-4, Eccentric Day # 4
Limited get loose
Bench Press, 9 sec down x 2 reps x 5 sets
Goblet Squat, 9 down x 2 x 5
Nordic Hamstring Curl Eccentric, 9 x 2 x 5
Seated Row, 9 x 2 x 5
Tibialus Raise against wall +15 x 10
Single Leg Calf + 15 x 10
3 pairs
Thanks for posting this. Physio had me doing these last time but I couldn’t for the life of me remember how they were set up.
Sure is!
If you’re into podcasts, the Clinical Athlete Podcast episode 77 has an extremely helpful breakdown of the physiological effects of isometrics and quasi-isometrics for both rehab and performance training
6-6 Gap Workout #4
DB Rear Delts x 8 x 4 sets
DB Side Delts x 8 x 4 sets
DB Front Delts x 8 x 4 sets
Band Rear Delts x 15 x 4 sets, mini band
Band Pushdown x 40/30/20/10/10
Band Preacher Curl x 40/30/20/10/10
Band Overhead Extension x 40/30/20/10/10
Band Hammer Curl x 40/30/20/10/10
DB Rolling Tricep x 20
DB Alternating Curl x 20
2 pairs with 25s
COC Grippers x 5 closes with three count hold x 3 sets
For DB stuff it went 10s, 15’s then two sets of 8 with the woman’s new twenty pound dumbbells. For band stuff it was 40 single arm reps with a micro mini band. Followed by descending reps with mini, monster mini and then light bands.
Quick one about external shoulder rotations and then abduction.
A long one with Squat U, Ed Coan and Dr McGill.
