Ha, most 82 year old are using zimmer frames - this guy uses a prowler. Awesome stuff!
[quote]Cal Jones wrote:
Ha, most 82 year old are using zimmer frames - this guy uses a prowler. Awesome stuff![/quote]
It’s great isn’t it. The best part is when he came to me 8 years ago he was a mess on all sorts of pain meds he could barely turn his neck. He couldn’t reach past his knees his posture was aweful. His back was in constant pain. We started super slow with basic hip mobilty which he does just about every day. He works out twice a week for 30 mins. His work outs always consist of some sort of rows and glute activation exercises. Once he started feeling better he started playing tennis again twice a week which helped him even more. In the first couple years he had a few flare ups but he would keep at it as time went on he had less pain. And when he did have a flare up he would get over it much faster. We started pushing the prowler 3 years (empty for about a year then we started slowly adding weight) he has gone up to 4 total 45,s which is not joke he can do 30 on the floor push ups. I am so proud of him, it just shows of you are dedicated and consistant you can do amazing things at any age. I can count how many times he has missed in the last 8 years.
We use a number scale to judge all the exercises 1 to 10 we try to keep the difficulty of the work out around an 8
it is sad there are not more people that take the resonsibilty for there own health like he does. It doesn’t matter the age you can get better if you are willing to put in the time and work
From not being able to touch toes to 70lbs kettle
bell deads
TOTALLY agree with Bear about not posting too many specifics of the workouts we got from MR…it IS his livelihood we would be messing with… lets just say we are foam rolling DAILY! Doing warm-up stuff and acute corrective exercises DAILY (think clams and glute bridges), stretching almost DAILY, doing a F*CK ton of single leg stuff and stuff in a split stance, and lots of little internal/external rotation stuff, YTWLI raises and such… and focusing on form form form and tempo tempo tempo!
It’s a LOT of work… but I think it will be more than worth it in the end! I am PUMPED! =D
And yes, Buckeye Girl you are onto something with pull throughs! I would read some of Bret Contreras’ articles on here to start waking your glutes up… but basically lots of glute bridges, clams, x-band walks, quadruped hip rotations, fire hydrants, etc. In fact, I would throw in some of the light body weight stuff between every set of exercises on an upper body day, and add in some heavier stuff (like pull throughs and barbell hip thrusts) as your accessory work on lower body day for at least a month and see if they aren’t firing correctly soon enough! =D
How much time is it taking to go through all of your new pre-hab/activation work?
[quote]rcfromdb wrote:
How much time is it taking to go through all of your new pre-hab/activation work?[/quote]
FOR-EH-VER! No seriously… last night it took me about 90+ minutes… but only because I had to keep stopping to look up exercises (oops!) Today, the foam rolling took about 20-25, the dynamic warm-up took about 15, and the acute/corrective exercises took about 10. The actual workout took about 30-40. Plus setting everything up probably took another 10 total… YIKES! Hopefully they will go faster as I get more familiar with the movements.
I have to be really honest… this new program is ROUGH! You literally spend almost 2 hours doing things they are annoying, difficult and that you SUCK AT! I must admit… it’s mentally tough to be motivated to go to the gym when you know that you aren’t going to do anything that you find fun or anything you are good at… BUT… I know it will help so much in the long run, that I am plugging along.
I am also trying to change my frame of mind: I mean hell… I am blessed enough to have the financial means and the time to go see someone like MR… I also have the time and the means to go to a gym I love, where I get to exercise using my healthy, un-injured body… I really don’t have anything to complain about. So not only is this program helping me change my body… but it also feels like it’s make me mentally tougher too… even after only a couple of sessions!
Well said Molly! For me,the challenge is one of the most rewarding aspects of this. So its great that you continue to challenge yourself while keeping healthy and strong, and still continually learning.
And you’re right, through this process we get stronger mentally and physically. Its a wonderful thing! Keep up the awesome work woman!
I had no clue you and CBear had logs - here goes hours out of every day! 
The warm-ups do get quicker - I promise.
And for whomever asked for the Bill Hartman ankle mob video, here it is. Almost everyone should do this PRIOR to their traditional wall ankle mobs:
Good luck Molly!
MR
Can someone tell me the point of moving the fibula posteriorly during dorsiflexion? What is he trying to accomplish?
Thanks Masch! =D
Mike - thanks for stopping by! And thanks for posting the video! I was having trouble remembering exactly how to do that mobilization… and it really does help with my ROM. =D And yes, you could get lost in our logs for hours every day… maybe some of our awesome will even rub off on you a little bit! ;D (or some of our crazy)
Bobbi - I am sure that someone can do a better job of explaining it than me… but Bill basically said that throughout the day, the bones of your ankle shift (the fibula shifts forward) and can inhibit ROM and cause pain when trying to mobilize the ankle joint. In fact, many people actually feel pain in FRONT of the ankle before they can even feel a stretch in the achilles/calf area. This technique safely shifts everything back into place, increases ROM and helps helps eliminate the potential pain in front of the ankle.
Thanks for the video. My ankles are pretty dreadful (right one has been sprained umpteen times - and I have an accessory navicular in that foot). I can do this with my dressing gown cord at home.
[quote]Cal Jones wrote:
Thanks for the video. My ankles are pretty dreadful (right one has been sprained umpteen times - and I have an accessory navicular in that foot). I can do this with my dressing gown cord at home.[/quote]
you’re so British. I loved reading this before a 10 hour shift. Thank you. (no sarcasm)
Oh and Molls, let’s hope that none of our crazy rubs off on Mike… I dunno if he’s been immunized.
(Yes Mister Boss Man Sir, I’m talking about you as though you’re not here.)
Cal - yeah it was a great video! Let me know how it goes!
Bear - I think anyone would be LUCKY to get a little of our crazy! We special!
So since I am not going to post my exact workout… I will just post the highlights…
I only had 80-90 minutes to work out yesterday so I had to cut some stuff out (no shit)… I only did 2 sets of my exercises instead of 3 and I couldn’t do my energy systems work at the end…
I did a “warm-up” set of front squats with 128 for a set of 8 (ass to grass… heels elevated… safety bar turned backwards)… then I realized how short I was on time… so I made this my 1st set, and then used 138 for my 2nd set. Will try to get a vid of these next time I do 'em… definitely made my abs work!
Oh yeah… and I am starting to love foam rolling! Feels so good! =D
Doing my energy systems work today with more stretching, foam rolling, and corrective exercises…
cool beans! 
[quote]mmgalb727 wrote:
Doing my energy systems work today with more stretching, foam rolling, and corrective exercises… [/quote]
So… this didn’t exactly happen today.
I may or may not have spent the day on the couch eating pizza, ice cream and cookies and watching movies with my bf =D
[quote]mmgalb727 wrote:
[quote]mmgalb727 wrote:
Doing my energy systems work today with more stretching, foam rolling, and corrective exercises… [/quote]
So… this didn’t exactly happen today.
I may or may not have spent the day on the couch eating pizza, ice cream and cookies and watching movies with my bf =D[/quote]
This is anabolic activity
[quote]CBear84 wrote:
[quote]mmgalb727 wrote:
[quote]mmgalb727 wrote:
Doing my energy systems work today with more stretching, foam rolling, and corrective exercises… [/quote]
So… this didn’t exactly happen today.
I may or may not have spent the day on the couch eating pizza, ice cream and cookies and watching movies with my bf =D[/quote]
This is anabolic activity[/quote]
Hahah! I’ll remember this.
Good stuff on the front squats - of course would love to see a vid.
[quote]mmgalb727 wrote:
[quote]mmgalb727 wrote:
Doing my energy systems work today with more stretching, foam rolling, and corrective exercises… [/quote]
So… this didn’t exactly happen today.
I may or may not have spent the day on the couch eating pizza, ice cream and cookies and watching movies with my bf =D[/quote]
This is so unlike you, Molly…or at least the little that we know.
I giggled at the thought…