by Cori Lefkowith | Jul 15, 2018 | Blog, Exercises, Pain Relief
Nothing makes me happier than when someone has that AH-HA moment and realizes that they feel the right muscles working.
It legit makes me so excited I often have to share the news with whoever is near me. Usually that’s Ryan.
And I sometimes wonder what must be going on inside Ryan’s head when I randomly look up at him over my computer and am like…
“How awesome is this…She said she did the activation and for the first time felt her glutes when she was squatting! She didn’t realize before that she DIDN’T feel them working!!”
He always nods at me and says, “That’s awesome!”
I’m pretty sure he isn’t as stoked as I am but I don’t care…he gets to hear about it anyway!
Anyway, the reason I get so excited is because it isn’t easy for many of us to change those recruitment patterns.
It isn’t easy to…
A. Realize the right muscles aren’t working
And B. Then put in the work and the focus to get the right muscles working!
It isn’t just about doing the “right moves.”
It is about changing the way our body recruits muscles to perform the moves.
It is about establishing that mind-body connection!
And that is why ACTIVATION EXERCISES are so important.
There isn’t just one move that can be used for activation.
But generally more isolated, simpler movements work best. Movements that don’t take a ton of skill so you can more easily focus and think about what muscles you should be feeling working.
Movements that, in general, allow for less compensation because fewer muscles are working at the same time. Movements that may even help you INHIBIT overactive muscles.
But it isn’t just the MOVEMENTS that lead to ACTIVATION and changes in our mind-body connection.
It’s also WHEN we do the movements.
I get asked all of the time about WHEN to do the RStoration. When to do the Booty Burners.
And if your goal isn’t just to use them as prehab or extra mobility work but as your ACTIVATION for your workouts, then you need to do them right before. Or even DURING your workout if you are struggling to feel muscles engaging.
Those activation exercises establish the mind-body connection in an “easy way.” Because they are more isolated movements, they can make it easier for you THINK about the muscles that are working and start to even create a pump in those muscles.
But muscles don’t operate in isolation in everyday life.
We need to use that connection we’ve created with the activation moves to then help us improve our recruitment patterns during compound movements with heavier loads or faster speeds (aka we want to make sure the right muscles are carrying the loads they should be).
We want to establish that mind-body connection PRIOR TO movements where it is often harder for us to think about, or focus on, the muscles that are working.
By using the activation prior and creating that initial pump and connection, we can make it easier to KNOW the muscles are working during those other moves.
Because if we want to be moving efficiently, we can’t have to consciously think about the muscles that are working every time. We need to know they’ll be recruited correctly because we’ve taken the time to activate and create efficient and effective recruitment patterns!
So when it comes to Activation, moves are a tool. Timing is a tool.
But it comes down to you focusing and thinking about the muscles that are working as you do those initial moves so you can then get the right muscles working during your compound lifts.
Most of us do things in every day life that cause compensations and injuries…that often lead to more compensations and injuries because we don’t keep up with our prehab.
For example…These imbalances and compensations can cause us to have back pain when we run. We sit all day and our hip flexors get tight. We do nothing to reverse our flexed, hunched posture.
Then we go do a repetitive movement and our glutes aren’t firing as they should be and we’re quad dominant so we end up with back pain from our running.
This is why ACTIVATION is so important. It is key to correct those dysfunctional patterns and restore proper movement and engagement!
If you love geeking out about the WHY behind workout design, check out my Training Black Book.
It’s 10 hours of information about designing workouts that work and over 50 done for you workout templates breaking down how and WHY to use all of the different techniques!
–> Learn more about my Training Black Book
(CEUs now available for you trainers out there looking to get continuing education credits! Use code NASM to save $100 off. Currently CEUs are available for NASM (which is also connected to Premier Global) and AFAA!)
by Cori Lefkowith | Jul 10, 2018 | Blog, Bodyweight, Core, Exercises, Travel Workouts, Workouts
All too often we think we need lots of jumping, burpees, and well, cardio in general, if we want to lose fat.
And while all of those moves and exercises should have a place in our routine, overdoing those things may actually be holding us back.
Sometimes those workouts that look “easy,” that seem simple, that won’t have you gasping for air, are the essential workouts we are MISSING.
They are hard in a different way and require you to establish an efficient mind-body connection to build your foundation.
They create proper recruitment patterns to keep you injury free and help your body work well so you can get even more out of all of your workouts.
And while these routines may seem easy, they will challenge your body in a new way and lead to killer results. Hey they can even burn so good!
So if you haven’t ever done a Density Interval Workout, you should try this one below!
By pairing together a basic movement and an isometric, we can not only get the correct muscles working but even build functional, full-body strength!
The Full-Body Density Interval Workout
Complete 3-4 rounds of the following circuit, resting up to 30 seconds between rounds. If the move is done on one side, do the hold then the reps on that side before switching and moving on.
After the circuit, complete 2-3 rounds of the Core Burner with 30 seconds rest between rounds. If one sided, do both moves, the hold and the reps, on that side before moving on. Then stretch and roll out.
CIRCUIT:
30 seconds each side Warrior III
30 seconds each side Warrior III Squats
30 seconds Push Up Holds
30 seconds Climber Push Ups
30 seconds Wall Sit
30 seconds Squats
30 seconds Glute Bridge Hold
30 seconds Glute Bridges
CORE BURNER:
30 seconds each side Side Plank
30 seconds each side Side Plank Oblique Twists
30 seconds Forearm Front Plank
30 seconds Plank Hip Dips
35 minutes. No equipment needed! –> The 10-Week Slim Down!
by Cori Lefkowith | Jul 5, 2018 | Blog, Butt, Core, Exercises, Mini Band, Pain Relief, Runner's
When we think “Glute Activation,” we think about all of those amazing moves done on the ground – glute bridges, donkey kicks, fire hydrants…
But what if you can’t get down on the ground?
What if you have knee pain that makes kneeling uncomfortable?
Or what if you have shoulder issues that don’t allow you to really support yourself with your upper body?
You can STILL get those glutes activated and working to strengthen that oh so important muscle group WITHOUT getting down on the ground!
Work your glutes from every angle without getting down on the ground with these 7 Glute Activation Moves!
Standing Mini Band Lateral Raises And Kickbacks:
A must-do glute activation series if you don’t want to get down on the ground is the Standing Mini Band Lateral Raises and Kickbacks.
Pairing these two moves together, allows you to work all three gluteal muscles and you can do so while standing in one place even! No space? No problem!
To do the Standing Lateral Raises, place the band around both legs. Placing it around your ankles will make the movement harder. Face a wall, chair or anything you can use to slightly balance with. Standing tall, lift one leg out to the side.
Keep the leg straight (but don’t lock out the knee) and lift to the side. Try not to let the toe rotate open so that you don’t turn this into external rotation instead of abduction, unless you WANT to. Keep the foot you are lifting parallel to the foot on the ground. Squeeze your butt as you lift.
Do not lean to the side just to lift the leg higher. Keep the core tight and stand up nice and tall. Then lower the leg back down and repeat. You can even pulse more at the end range of motion, never fully bringing the foot back down.
Kick BACKWARD slightly instead of straight out to the side to help yourself focus on the glute medius if you are only feeling your TFL or the front, outside of your hip working instead of your glute.
Complete all reps on that side before switching.
You may also feel this in the standing glute as well because that leg is working to resist the band and keep you stable.
To do the Standing Kickback, place the band around your ankles. Higher up on your leg will make the movement a bit easier. Face a wall, chair or anything you can use to slightly balance with and help make sure you engage your core.
Stand tall and then kick one leg back behind you. Keep the leg fairly straight and flex your foot so you are driving the heel back into the wall behind you. Squeeze your glute as you lift. Do not rock forward to try to get the leg up higher. Height doesn’t matter. Just focus on squeezing your glute and keeping your core tight.
You may have a very slight lean forward as you stabilize on the standing leg, but you don’t want to rock forward and open up your hip just to kick back higher. You also want to engage your abs so you don’t hyperextend your lower back. Rocking forward may also put the move in your low back instead of forcing your glute to work to lift the leg.
It may not be a huge range of motion. The important part is to really feel your glute extending your hip to kick back. You can even pulse at the end range of motion to create a pump.
Two tips to get even more out of these moves:
- Place the mini band up below your knees to start to help you focus on the right muscles working.
- For the Lateral Raises, place your pointer finger on your hip bone and your thumb back along the top of your glute. As you do the raises, feel the muscle under your thumb work. This can help you make sure the right muscles are working AND even help establish that mind-body connection!
Mini Band Side Step Squats:
If you have no knee pain that would limit your knee flexion and want a great way to get your glutes firing during squats, plus a glute activation move that will get your blood pumping a little bit more, Mini Band Side Step Squats are a great option!
To do Mini Band Side Step Squats, start standing tall with the mini band right below your knees and your feet a few inches apart. To make the move easier, use a lighter resistance or place the band above your knees.
Then step out to one side so your feet are about shoulder-width apart and squat down. Make sure to sit back and keep your chest up. Make sure you also press out against the band. You don’t want your knees to cave in.
Squat down then stand up and step your feet back together. Then step out to the other side and squat down. Alternate stepping out to each side and squatting down. Do not step out too wide and make sure to press your knees out against the band.
Band Pull Throughs:
This hip hinge exercise is a great way to prime, aka ACTIVATE, your glutes before more compound hinging exercises like the deadlift. It is also the perfect way to really target that glute max.
And while it may look a bit awkward, the pump you’ll feel from this move is worth the awkward looks you may get! (Plus if you are trying to teach anyone a proper hinge hinge, this is a great way to do it!)
To do Resistance Band Pull Throughs, anchor the band around a pole, furniture or in a doorway. Step over the band and reach down between your legs to grab the handles. Walk away from the anchor point with your back to it, holding the handles between your legs.
Then hinge over, keeping your knees soft. Push your butt back toward the anchor point as you lean forward and reach your hands with the bands back between your legs.
Then squeeze your glutes and push your hips forward to come back up to standing. Keep your arms relaxed and straight down, holding the handles between your legs. Stand up nice and tall, fully extending your hips and squeezing your glutes.
Don’t hyperextend your low back as you extend your hips and squeeze your glutes or lean back too much at the top. Almost tuck your hips up forward as you squeeze and contract your glutes.
Then hinge back over, pushing your butt back toward the anchor point. Keep your core tight so that you don’t feel this move in your low back. Also, do not pull the bands with your arms. Your glutes should do all the work. And make sure to keep your back flat. Do not round over as you hinge over.
To make the move harder, use a heavier band or walk further from the anchor point.
Band Hip Rotations:
For strong glutes and stable hips, you want to work your body in every plane of motion. And that means, including some rotational exercises like the Band Hip Rotations as well. Plus, this glute activation exercise will get your abs working as well!
To do Band Hip Rotations, anchor the band and hold one end in both hands. Stand with your side to the anchor point and your feet about hip-width to shoulder-width apart. Your front toe should be turned slightly open while your back toe should point straight ahead.
Then squat down very slightly, pushing your butt back as you reach your arms back toward the anchor point. Make sure there is tension in the band even as you reach back. Brace your abs and keep your chest up nice and tall. Do not shrug your shoulders.
Keeping your arms fairly straight (aka do not actively bend them, but they may have a slight bend to start), bring the band across your body and up outside your far shoulder. Feel the glute of the leg closest to the anchor point engage and power the rotation. Do not turn it into an arm movement or simply rotate at the waist.
Your back glute should power the rotation. Feel it squeeze as you rotate. Concentrate on using it to power the move. Do not get to focused on bringing the band to a certain point. If you rotate and you don’t bring it up to the shoulder that is ok as long as the glute powers the rotation across.
Bring the band back across your body to the starting position in a controlled fashion. Do not pivot your feet as you perform the move. You want to rotate at the hip because the glute is powering the movement. You do not want your feet to move.
Complete all reps on one side before switching. Focus on squeezing your glutes and bracing your abs. Do not shrug your shoulders or round over.
Seated Mini Band Clams:
Seated glute activation exercises are another great option if you can’t get down on the ground. They can also be an option if you have an ankle issue that doesn’t allow you to balance on one side.
One essential seated move to use is the Seated Mini Band Clams. They are a great way to work your glute medius and minimus to improve your hip stability!
To do the Seated Mini Band Clams, place the mini band right below (more advanced) or right above (a bit easier) your knees. Whichever place you choose or whatever weight mini band you use, just make sure you feel your glutes and outside your hips actually working.
Sit up nice and tall with your hands on the edge of the bench and your feet about hip-width apart. Then press your knees open against the band as you sit up tall. Really use your glutes to open the band.
Do not slouch or rock back. Press your hips forward as you press your knees open. You may rock open on your feet, but don’t simply rock and bend your ankles. Really press the band open with your knees.
You can change the way you focus on your glutes by changing your body positioning. You can lean back, not rock back as you do the move, but actually lean back through the entire move, sit up straight or even lean forward. Playing around with all three positions can even help make sure your glutes are firing no matter the degree of hip flexion.
Bench Hip Thrusters:
Improve your hip extension and get your core working with this bridging variation that you don’t have to get down on the ground for – the Bench Hip Thruster!
You can do Hip Thrusters as purely a bodyweight movement, as a feet-raised movement or even perform a single leg variation to help work on correcting imbalances.
Or you can try the Mini Band Bench Hip Thruster Variation below.
To do Mini Band Hip Thrusters, place the mini band right below your knees to make it harder and right above to make it easier. Lie with your back on a bench and feet about hip-width to shoulder-width apart. Press out on the band. Don’t let your knees cave in.
Then bridge up, driving through your heels and upper back on the bench. Make sure to press out on the band as you bridge up. Keep your abs engaged with a pelvic tilt so you don’t hyperextend your back at the top. Pause and engage those glutes then lower back down and repeat. Even slightly tuck your chin to look down at your knees to help engage your abs more.
Feel your glutes working and do not let your knees cave in at any point. Keep constant tension on the band.
Bench Reverse Hypers:
Work on your hip hyperextension with this lying glute activation move you can do off a bench! No need to get down on the ground while you can still reap the benefits of a prone glute activation exercise.
You must be careful though with this movement to not allow your lower back to simply take over. If you feel your lower back trying to compensate for your glutes, modify the movement or pause and reset, even rolling out your hips and lower back to relax the overactive and tight muscles.
To do a Straight Leg Reverse Hyper (top photos), lie face down on a bench with your hips right at the edge of the bench. Make sure you aren’t too far off or you will engage your low back. You will keep your legs straight. You can let your feet stay apart or bring your legs together.
You may need to play around with the positioning to start to see which allows you to get the best glute contraction, especially if you are struggling to engage your glutes. You can also put your heels together and choose to turn your toes out. The external rotation can sometimes make it easier to get your glutes to fire.
Then, keeping your legs straight, raise your heels up toward the ceiling. Squeeze your glutes as you lift. Lift till your legs are about parallel to the ground and lower back down. Only lift higher if you don’t feel your lower back take over. You want to focus on and make sure your glutes are working to lift NOT your low back.
If you do feel your low back, make sure you are pressing your pelvic down into the bench as you squeeze your glutes to lift. Hold at the top and lower back down. Really contract your glutes at the top and don’t worry about swinging your legs up higher. Only lift as high as you need to feel those glutes engage and contract.
To mix things up with the Reverse Hypers, you can even do a bent-knee (bottom photos) or mini band variation!
Ready to get those glutes activated and working?
Check out my Booty Burner Program! 15 minute workouts to get those glutes firing!
by Cori Lefkowith | Jun 13, 2018 | Blog, Diet, Recipes
I LOVE the flavor of Buffalo Chicken. I literally could make myself some sort of Buffalo Chicken something EVERY. SINGLE. DAY! (Heck, I actually have for the last month hehe!)
That is why it was love at first sight when one of my trainers shared this Buffalo Chicken Lettuce Wrap she made as part of her Macro Cycling Plan.
It has that awesome little kick that Frank’s hot sauce has, but is still light and refreshing and perfect for Summer.
Try this macro-friendly Buffalo Chicken recipe. Delicious and full of protein! It actually even makes a great dish for a picnic or BBQ!
Buffalo Chicken Quinoa Lettuce Wraps
SERVINGS 3
***NOTE: This makes approximately 2 wraps per serving
INGREDIENTS:
6 leaves Romaine or Iceberg Lettuce
1/2 cup Diced Onion
1 pound Ground Chicken
1/4 cup Frank’s Hot Sauce
1/2 cup Panko Breadcrumbs
1 cup Cooked Quinoa
1/4 cup Green Onions Chopped
DIRECTIONS:
Cook quinoa according to package and let cool.
Combine all ingredients (including quinoa, excluding green onions) in a bowl and mix well.
Heat a nonstick skillet over medium heat. You can form mixture into balls and make meat balls or cook as a meat crumble by just adding the mixture directly to the skillet.
Cook until meat is throughly cooked through.
Add mixture into lettuce pieces. Top evenly with green onions.
If you’re storing for later on, divide the meat mixture evenly into containers and then only add to the lettuce when you are planning to eat.
**To make this gluten-free you could omit the breadcrumbs or sub in ground up gluten-free oats or even a rice cereal or almonds if preferred. Vegetarians may even sub in tofu or tempeh or even eggs for the chicken! Please note though any subs may change the macros!
MACRONUTRIENT BREAKDOWN:
Calories: 320
Protein: 40 grams
Carbs: 30 grams
Fat: 6 grams
Looking For Some New Macro-Friendly Summer Recipes To Try?
Check out my 13 Macro-Friendly Summer Recipes Guide! –> Learn More!
by Cori Lefkowith | May 24, 2018 | Blog, Functional Fitness, Workouts
When we think “rest,” we think about stopping all activity.
But our rest intervals don’t have to mean we completely stop working EVERYTHING and just stand there not moving, watching the TV in the gym.
This also doesn’t mean though that rest isn’t important and that you should simple cut it out as much as possible from your workouts.
It just means that “rest” doesn’t ONLY mean completely stopping all activity.
What is Rest?
Rest is when our body replenishes our energy resources so that we can perform the next set or interval at the desired intensity.
This can influence not only WHERE we get our energy from aka which energy system we are using to fuel our activity but also our INTENSITY.
By including more rest in our workouts, we can usually keep our maximal intensity higher and be able to lift heavier. The longer our rest, usually the higher intensity we can work at because our body has more time to recharge.
How much rest we include, and even the TYPE of rest we use, should be influenced though by our current fitness level, goals and even our workout schedule (AKA if we have less time to spend working out, we probably want to spend as little time purely resting as possible.)
Making Rest “Active”:
While there will be times your rest period should simply be you trying to breathe and bring your heart rate back down, all too often we don’t utilize our rest periods as effectively as we could.
Rest can still be “active” while we allow our bodies to recover.
Ever heard the term “Active Rest?”
Most of us have.
We most often see it implemented as a lower intensity cardio exercise between rounds to allow us to bring our heart rate down as we keep moving.
For example, the walk back after a sprint is “active rest.”
Or even light jumping jacks between intervals of harder moves like burpees.
The point of active rest, in this case, is to allow us to recover enough to go hard the next round while keeping us moving to increase our overall output and calorie burn WITHOUT having to spend longer in the gym.
But that is only ONE way to use active rest so that your body can recover without you “wasting time” standing around (which again, is sometimes ESSENTIAL!)
Active rest can also be:
- Supersets of exercises using opposing muscle groups or different hemispheres (aka lower body supersetted with an upper body move) so that one area rests as the other works. This can allow you to use every minute of the workout time you have. (You could also do a circuit set up too!)
- Isolation work to activate specific muscle groups so that you help establish the mind-body connection during your rest for your compound exercises.
- Mobility and flexibility work to help you strengthen through a full range of motion and get more out of your workout.
- Form review. This can help you make sure to dial in your form and even make corrections as you recover.
All of these uses though help you fit in more to less time by making use of a “rest time” where you could just potentially be standing around.
Rest doesn’t have to mean just taking time off!
Supersets, Circuits and Working Other Muscles For Active Rest:
Not only can you use “easier” or lower intensity moves to recover as you keep moving to get more out of less time, BUT you can also perform active rest by alternating the muscles or areas you are working.
Instead of doing a single heavy lift and then resting, you can create supersets or circuits that combine multiple moves together working different areas or muscles.
For example, you could superset squats with inverted rows. This way you are working multiple large muscle groups during your workouts to build strength and burn more calories, BUT your legs are also getting a rest as your upper body works!
This could save you time on rest because one area rests as the other works.
You could also create a circuit using the same method moving from squats to pull ups to glute bridges to push ups.
This way you are alternating areas that are being worked so that muscles are rested by the time you return to that move.
Of course with this, yes, you are constantly expending energy, BUT at least specific areas or muscles are given time to rest.
You could also vary the intensity and even type of move used (compound vs hybrid vs isolation) to allow your body to rest more or less as you go through the circuit or superset.
Using a more isolated exercise, while it could be used to “burn out” a muscle, could also be used to lower the intensity as you go through the circuit so that you’ve recovered more when you perform the next round.
It can also be used as activation!
Isolation And Activation Moves For Active Rest:
Struggling to feel a muscle contract or work properly?
Feel other muscles starting to compensate?
Is one side weaker and struggling to do it’s part?
Why not use your rest to make sure the correct muscles are activated and working?!
Isolation moves, or activation movements, can help you establish the mind-body connection with underactive muscles. They can also help you correct imbalances between your weak and dominant side.
Too often with our workouts we go through the motions and just try to get them done. We focus on lifting more than we did before, but not always whether or not the right muscles are carrying the load.
But getting more out of our workouts isn’t just about lifting more EVEN with proper form.
It is also about FEELING the right muscles working.
And this can be extremely difficult for some of us to do, even if our form “looks” correct.
That is why performing activation exercises during your rest can be so beneficial.
You can establish the mind-body connection to recruit the correct muscles right before you lift. And you will also allow your body to recover during that time as activation moves aren’t about fatiguing the muscle.
You just want to do low resistance movements to feel the muscle firing.
By doing this during your rest, you allow your body to recover AND can actually help yourself get more out of your working set by lowering your risk for compensation and injury!
Often we don’t want to “waste time” on all of that prehab stuff, like the activation moves.
Which means we don’t do it.
BUT if we can do it during our rest, a time we often want to skip to just get our workout over and done with, we can not only get ourselves to do the prehab we would otherwise skip but actually take the rest we should!
Mobility And Flexibility Work For Active Rest:
This is also the boring prehab stuff, the warm up stuff, we usually like to skip.
BUT it is the stuff that not only helps us move better to prevent injury but can actually help us hit that new workout PR.
Ever notice after a round or two of lifting you seem able to get a bit lower or perform a slightly bigger range of motion more easily?
It’s because your body becomes more mobile as you “warm up” and work through the range of motion.
But why are you wasting potentially great working rounds “warming up?”
Why not A. do a proper warm up, and B. include mobility drills during your rest so you can improve your range of motion for your working rounds?
That is why, like activation exercises, mobility and flexibility work during your active rest can be so beneficial.
Your body can completely recover as you help yourself even move better the next round.
For example, you’re trying to improve your squat depth.
Working on mobilizing tight areas between rounds may help you get lower in your squat AND strengthen through that new range of motion so you keep the mobility you’re working hard toward.
Doing some foam rolling as part of your mobility work may also help you relax overactive muscles that may be causing other muscles to be inhibited.
For example, your hamstrings tend to take over during weighted glute bridges and you want to make sure your glutes fire correctly so you don’t perpetuate your hamstring dominance but instead correct it.
Foam rolling your overactive hamstrings, maybe even paired with a glute activation move, could help you make sure the correct muscles are firing when you then perform the weighted glute bridge.
This mobility work as active rest helps you recover and also get the correct muscles working so you avoid injury and even get more out of your workouts. The benefits go far beyond that single training session.
One thing to remember though, if using mobility and flexibility work as your active rest, is to focus on dynamic stretching, foam rolling and even activation. Static stretches are best left till after your workout as they may reduce power and performance.
Another reason to use mobility and flexibility work as active rest (and even activation exercises) is to personalize group training sessions!
If everyone in class is resting together, this is a perfect time to address UNIQUE imbalances even though each person may be doing the same exercises.
This can help you keep individuals safe and help everyone benefit from the workout!
Form Review For Active Rest:
Form review is another great way to allow your body to fully recover as you make sure to fit in as much as possible to a short gym session or even a group training session.
During your rest, use the time to assess form. Even practicing a few reps with no resistance if needed.
If you’ve taped it, you can review.
Or if you are working with a coach (or you’re the coach working with the client), it is the perfect time to go over cues and discuss ways to dial things in more without feeling the need to focus on other things.
Rest is the perfect time for feedback because you can actually focus on the feedback being given. That way when it is time to work, you’ll be ready to get the most out of it!
Feedback, or demoing moves for a class, during rest is the perfect way to keep group training sessions running smoothly as well!
Using Rest To Benefit You:
There is not one set way to “rest.”
Pick the option that helps you get MORE out of your workouts.
Rest is about recovering so you can keep working at the desired intensity for the desired number of reps or set amount of time. But that doesn’t mean you just have to sit or stand there.
You may make your rest “active” by using lower intensity moves, working other muscles, activating underactive muscles, improving your mobility and flexibility or even dialing in your form.
Just remember rest isn’t something to simply cut out!
It is an important training variable we can use to help us reach our goals more quickly and even get more out of shorter training sessions!
Ready to learn more about designing workouts that work!?
Check out my Training Black Book!
I go over everything from training variables to energy systems to pyramid training and rest-pause technique with actual workout designs and templates!
I provide over 50 done for your workouts and share all of my training techniques. Over 10 hours of content and CEUs for trainers are available!
by Cori Lefkowith | May 19, 2018 | Blog, Core, Foam Rolling, Pain Relief, Runner's, Stretches, Warm Up, Workouts
Preventing injuries is a 3 part process – foam rolling, stretching and activation. (It’s what I call the RStoration Method….cause it sounds sexy 😉 hehe)
All too often we are doing one, or maybe too, and it’s “helping” but the results don’t seem to fully last.
If we want to not only relax tight muscles, but get the right muscles working, we need to do all 3 pieces!
This “workout” below is the perfect way to use all three parts in your warm up to improve your hip mobility and activate your glutes.
It’s under 15 minutes and can help you prevent low back, hip and knee pain!
The Hip Mobility RStoration Workout
Spend about 30 seconds on each of the foam rolling areas below. Do one round through that circuit. Then do one round through the stretches, completing the reps listed. After one round through the stretches, do 1-2 rounds of the activation. Rest up to 1 minute between rounds of the activation if needed.
FOAM ROLLING:
30 seconds per side Hamstring Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Hip/Glute Foam Rolling
(For the foam rolling moves, click HERE)
STRETCHING:
5 reps Dynamic Squat Stretch
5 reps per side World’s Greatest Stretch
10 reps per side Dynamic Half Kneeling Hip and Quad Stretch
10 reps Frog Stretch with Interval Rotation
ACTIVATION:
20 reps Mini Band Bench Clams
20 reps Mini Band Hip Thrusters (6:09)
20 reps Mini Band Reverse Hypers
You don’t have to roll or stretch or activate every body part every time. Focus on YOUR areas of pain and tightness and the muscles you plan to work!
Movements that, in general, allow for less compensation because fewer muscles are working at the same time. Movements that may even help you INHIBIT overactive muscles.
For example…These imbalances and compensations can cause us to have back pain when we run. We sit all day and our hip flexors get tight. We do nothing to reverse our flexed, hunched posture.
This way you are alternating areas that are being worked so that muscles are rested by the time you return to that move.
That is why, like activation exercises, mobility and flexibility work during your active rest can be so beneficial.
