Matt Rayner Exercise Physiology in Nambour, Queensland | Nutritionist

Matt Rayner Exercise Physiology

Locality: Nambour, Queensland

Phone: +61 407 753 438

Address: 10 Youth Avenue Burnside 4560 Nambour, QLD, Australia

Website: http://www.mattraynerexphys.com.au/

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24.01.2022 IMPROVE UPPER BODY POSTURAL STRENGTH. Part 2; BANDED FACE PULL. A great way to build upper back strength and can be used as an upper body warm up, between set ‘filler’ or throughout the day to break up sitting. MREP #exercisephysiologist #exercisephysiology #exercisephysiologysunshinecoast

24.01.2022 SMART PROGRAMMING starts with adapting to the client/athlete. The RDL is one example often performed from the floor resulting in loaded lumbar flexion (i.e a rounded lower back). Using a small step as a depth gauge is a great way to maintain a neutral spine with the lower back strongest in neutral (i.e normal curve) with a brace adding stiffness, increasing ability to handle load and reduce injury risk. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

24.01.2022 SORE KNEES? The VMO (i.e inside quad muscle) is essential for knee stability and unloading the knee joint. The VMO is best trained through a small range of motion to prioritise strength development over the other quadriceps muscles and lends itself to low-load, higher repetition sets (eg 20+) which is favourable for knees that get worse with too much compression. MREP #exercisemotivation #exercisephysiologybrisbane #exercisephysiologysunshinecoast #exercisephysiologist

24.01.2022 ANTERIOR TRUNK STRENGTH. A great way to develop the ‘core’, protecting the lower back through maintaining a neutral spine and adding muscular stiffness. MREP #exerciseprescription #exercisephysiology #exercisephysiologybrisbane #exercisephysiologist

24.01.2022 IMPROVE UPPER BODY POSTURAL STRENGTH. Part 1; A combination of adequate mobility and stability (i.e range of motion at a joint and appropriate strength in the muscles surrounding the joint, respectively) is essential for developing good posture, reducing pain and increasing function. The BAND PULLAPART (palms up) and SHOULDER DISLOCATES (palms down) is a great combination to address both of these areas and can be used as an upper body warm up, between set ‘filler’ or throughout the day to break up sitting. MREP #exercisephysiologist #exercisephysiology #exercisephysiologysunshinecoast

23.01.2022 FLEXION MOMENT NOT MOVEMENT! The trunk musculature should generally be trained through flexion moment (i.e to resist movement, eg pushups, planks and deadbugs) as opposed to flexion movement (eg sit-ups). The spine is much stronger when in a neutral position and therefore strength and endurance should be built around neutral with movement occurring in the ball and socket joints of the hips and shoulders to reduce risk of lower back injury. MREP #exercisephysiologybrisbane #exercisephysiologist #exercisemotivation #exercisephysiology #exercisephysiologysunshinecoast

22.01.2022 EXERCISE PROGRESSION WITH LIMITED EQUIPMENT! No gym does not equal no progression! A periodised program should still involve appropriate exercise progression even when equipment is limited. The MED BALL PUSH-UP is a great example of incorporating trunk stiffness with an anti-rotation component to build endurance. This progression increases spinal compression to ~2300N compared to ~1800N for a normal pushup, highlighting the increased muscular demand. MREP #exercisesportsscience #exercisephysiology #exercisephysiologist #essa #backfitpro

21.01.2022 ANTERIOR TRUNK AND ROTATION STRENGTH! The ability to maintain a neutral spine to resist extension (i.e hips falling to floor) and rotation (i.e hips twisting with arm movement) make the PLANK SHOULDER TAP a great exercise to challenge trunk strength and endurance. Work up to 6 reps per side and ensure hips do not twist as arm lift occurs. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

20.01.2022 Balance and Postural Stability (BAPS). A great way to increase neuromuscular (i.e brain muscle) firing and much more beneficial than your standard cardio or static stretch warm up for firing up the central nervous system. The SINGLE LEG STAND WITH BAND ROTATION ticks both the hip and shoulder stability boxes, working the external rotators of the hip (i.e glutes) and shoulder (posterior cuff) that are both key areas for surfers MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

20.01.2022 CRAB WALK/MONSTER WALK. A great combination to challenge gluteal strength and hip stability in different movement planes (i.e frontals/sideways = crab walks and sagittal/forward = monster walks). Cue to take a small step each time instead of rocking as you move. Band under the feet increases gluteal contribution compared to band placed higher up the legs. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

20.01.2022 TRAINING HARD= TRAINING SMART! Emphasising different tempos during training is a great way to develop strength while being joint friendly. Eccentric (i.e lengthening contraction, think lowering the weight) focused training overloads the strongest phase of the movement either through slowing down the movement and/or using 1 limb. An ECCENTRIC LAT PULLDOWN is a great way to develop strength in the grip and back. MREP #exercisephysiologysunshinecoast

19.01.2022 STANDING BAND PRESS. Integrate trunk and upper body strength. A great progression once adequate anterior trunk strength (think front plank variations) has been developed. MREP #exercisephysiology #exerciseismedicine #exercisephysiologist #exercisephysiologysunshinecoast

19.01.2022 DO YOU HAVE AN EXTENSION PATTERN? Many of us stand and move into increased lumbar extension (i.e hips forward and increased lumbar arch). This can be problematic contributing to increased spine loading and constant stiffness across the lower back. The PLANK WITH 1 LEG SLIDER is a great exercise for anterior core strength, anti-rotation at the hips while promoting subtle lumbar flexion. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast #exercisephysiologybrisbane

18.01.2022 Stop-twist Movement through the ball and socket joints of the hips and shoulders is essential for a healthy back and optimum movement. A braced neutral spine in combination locking the pelvis to the rib cage will ensure the stop twist movement transfers to daily activities (eg opening doors without spine twist). Side note, slapping of the lats increases neural drive and muscle excitation to reinforce optimal movement (i.e pull arm off wall 1st). MREP #exercisephysiologist #exercisephysiology #backfitpro #exercisephysiologysunshinecoast

17.01.2022 SINGLE LEG STABILITY. Essential for a healthy lower back, hips and knees, unilateral movements demand the use of the upper glute which has great transfer to tasks such as walking and carrying to maintain hip stability. The REAR FOOT ELEVATED SPLIT SQUAT is a great way to build lower leg strength and balance. Ensure front knee stays out (i.e avoid valgus) to maximise the benefit! MREP #exercisephysiology #exercisephysiologist #lowerbodystrength

17.01.2022 SHOULDER PAIN WHEN LIFTING OVERHEAD? The need to stabilise the scapula is critical when working overhead, allowing the shoulder joint to remain centred within the socket, reducing pain and increasing capacity. The SUSPENSION Y is a great exercise to increase lower traps strength and scapula stability. MREP #exercisephysiology #exercisephysiologist #exercisephysiologybrisbane #exercisephysiologysunshinecoast

17.01.2022 BUILD POSTURAL STRENGTH...Part 2. Too much sitting contributes to both a low and rounded shoulder position. To address the postural weakness this causes the WIDE GRIP ROW is a great exercise to build upper back and upper traps strength as these muscles often get tight and weak with too much sitting. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

17.01.2022 FRONTAL PLANE HIP STABILITY. The ability to stabilise the hip in the frontal plane (eg side step ups) is essential for hip stability during any single leg task (eg walking, running, jumping, landing, cutting). Too often, only training in the sagittal plane (eg squats) does not develop adequate hip stability when change of direction is required, contributing to hip and/or knee pain. Can be progressed through adding load or more dynamic movement (eg jump and stick landing). Ensure knee stays over 2nd toe and does not collapse inwards (i.e knee valgus). MREP #exercisephysiology #exercisephysiologysunshinecoast #exercisephysiologist

16.01.2022 THE BANDED HIP HINGE PROGRESSION. A great way to integrate glute and trunk strength while developing a fundamental movement pattern (i.e hip hinge). Goblet hold on the chest increases trunk demand compared to band alone. Great movement pattern to incorporate when transitioning from prone/supine (i.e belly or back) to standing. MREP @surf_loven_gal #exercisephysiologybrisbane #exercisephysiologysunshinecoast

16.01.2022 HORIZONTAL ANTI-ROTATION CHOP. A great exercise to develop trunk strength to resist motion while developing mobility and rotational strength through the thoracic. A very important pattern to develop for any rotation-based athlete MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

15.01.2022 THE BANDED HIP HINGE. A great way to build glute strength while developing a fundamental movement pattern (i.e hip hinge). Perfect form involves glutes driving hip extension as opposed to overextending through the lumbar spine. Progress with a thicker band or addition of load on chest to increase trunk demand. MREP

14.01.2022 HALF-KNEELING TO INTEGRATE UPPER AND LOWER BODY! The half-kneeling cable pulldown is a great way to develop hip, trunk and back strength. The back line of muscles linking the lats on 1 side of the back to the glutes on the opposite side form part of foundational movement patterns (i.e walking). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

14.01.2022 LOWER LIMB STABILITY POST ACL REPAIR. Developing adequate lower limb strength and stability is essential for increasing confidence, improving performance and reducing subsequent injury risk. The SINGLE LEG RDL is a great exercise for the lower limb kinetic chain, demanding stability at the ankle, knee and hip. Cue to let weight drop down, not forward and keep hips square as rear leg extends. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

14.01.2022 SINGLE LEG STABILITY. Supine single leg strength is a great place to strengthen the glutes as the floor provides feedback and eliminates gravity. The SINGLE LEG BAND BRIDGE is a challenging exercise combining hips stability and core anti-rotation. MREP #exercisephysiologybrisbane #exercisephysiologysunshinecoast #exercisephysiologist #exercisephysiology

13.01.2022 FUNCTIONAL V NON-FUNCTIONAL. 1.OFFSET REAR FOOT ELEVATED SPLIT SQUAT; Glutes and quads working to provide knee stability Heavy balance emphasis to develop ankle stability and reduce falls risk.... 2. SEATED LEG EXTENSION; Increased shear loads at the knee joint No glute strength or ankle stability work. Choose wisely! MREP See more

12.01.2022 OPEN FOR BUSINESS! Matt Rayner Exercise Physiology Studio is now up and running. Come and check it out if you are in the area. MREP

12.01.2022 PAYING THE PRICE FOR TOO MUCH SITTING LATELY? Neck, back and shoulder pain are often the result and something that has presented more frequently recently. The BANDED FACE PULL is a great exercise to address a weak upper back and rotator cuff while opening up the chest, strengthening the muscles that get weak with too much sitting. Higher reps (i.e 10-15) work well with this exercise to build endurance where it’s needed! MREP

11.01.2022 PLANK VARIATION! The STRAIGHT ARM PLANK WITH SLIDER is a great anterior trunk challenge. This exercise falls under the anti-extension category as the trunk must remain braced to ensure hips do not drop towards the floor. Cue to keeps hips square and push the floor away with hands. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

10.01.2022 LOWER BACK STRENGTH THROUGH UPPER BACK MOVEMENT! The bulk of the lumbar spine extensors that add spine stiffness and stability start higher up at the thoracic spine (around the shoulder blade level). The PRONE SCARECROW is therefore a great exercise to add back strength and endurance to the lower back while maintaining a neutral spine. Ensure a small range of motion with movement only coming from the thoracic (i.e upper back). A light dumbbell is placed in 1 hand to challenge anti-rotation at the same time. MREP #exercisephysiologybrisbane #exercisephysiologists #exercisephysiologysunshinecoast #exercisephysiology

10.01.2022 SINGLE LEG STABILITY. A great exercise to incorporate into your warm up for BAPS (Balance and Postural Stability) or as a between set filler is the SINGLE LEG PENDULUM SWING. Due to the high ankle and hip stability demands the muscles around both joints have to work hard to reduce perturbations (i.e shaking caused by weakness and/or instability). Less shaking = progress! Swinging the kettlebell across the body challenges frontal plane hip stability (eg think walking). MREP... #exercisephysiology #exercisephysiologist #exercisephysiologists #exercisephysiologysunshinecoast See more

09.01.2022 GOBLET SQUAT. One of fundamental movement patterns in athletic development. The goblet squat produces a more upright chest position, increasing quad recruitment with lower loads through the lower back compared to the back squat. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

08.01.2022 Flexion moment over flexion movement. Think push-ups, planks not Straight leg raises, crunches MREP #exercisephysiologybrisbane #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast @dr_fitbacks

08.01.2022 ANTI-EXTENSION TRUNK STRENGTH! Plank variations are endless and provide a good challenge to the anterior core that are safer and more beneficial than doing sit-ups as this repetition places considerable load on the spine. The STIR THE POT is a great exercise that can be progressed through increasing reps or time to fatigue. Some of the top UFC fighters use the stir the pot working up to 5min per set. MREP #exercisephysiology #exercisephysiologist #sunshinecoastexercisephysiology

08.01.2022 UPPER BODY STRENGTH FOR LESS NECK PAIN! With the current increase in screen time, clients are presenting with more neck, shoulder and upper back pain. Upper trapezius tightness often gets blamed as the cause of the issue when in-fact this is often compensatory behaviour providing protective tension for other areas functioning sub-optimally. A good indicator is if you feel the need to stick your fingers in your upper traps for pain relief every hour. Therefore developing sca...pula stability and upper traps strength through some overhead work is often advantageous. Working overhead improves scapula upward rotation and reduces pain associated with a low shoulder position (increased with prolonged screen time). A low shoulder position is problematic as it is often associated with increased chest tightness and neck neural tension as nerves and muscles have less room to move and glide optimally. The SINGLE LEG KB ARNY PRESS is a great way to integrate core control while building upper body and postural strength. MREP #exercisephysiologybrisbane #exercisephysiologysunshinecoast #exercisephysiology #exercisephysiologist #healthyshoulders #neckpain #deskwork #homeoffice #workingfromhome See more

07.01.2022 PALLOF PRESS ISO HOLD! Once adequate trunk stiffness and stability has been established through plank variations, anti-rotation exercises may be an appropriate progression. The 1/2 kneeling position is used as a transition to tall standing but still provides a great challenge to the lateral core (i.e obliques) to resist movement. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

07.01.2022 THORACIC ROTATION FOR SHOULDER HEALTH! The CABLE PRESS WITH ROTATION is a great way to build scapula and shoulder stability with adequate thoracic mobility essential to reduce excessive lower back and neck loading. Also a good training pattern for any rotational athlete (eg golf and tennis). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

07.01.2022 ECCENTRIC TRAINING FOR LONG TERM HEALTH! An often overlooked aspect of training is the eccentric (i.e lengthening) contraction. With the focus of training generally emphasising the concentric (i.e lifting phase) it is easy to get lazy, slipping into bad form when lowering load, thereby neglecting the stronger contraction phase (i.e eccentric or lowering) as the muscles work as ‘brakes’ to control movement back to the start. The ECCENTRIC SLIDERS are a great way to develop hamstring strength at long lengths, thereby reducing lower limb injury risk. Also great transfer to ADLs post op (eg walking down stairs). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

06.01.2022 PALLOF PRESS FT BALL HOLD. The anti-rotation pattern is a great way to target oblique strength. The addition of an exercise ball between legs increases adductor strength and integrates upper and lower body cross patterning through the trunk muscles. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

06.01.2022 SUITCASE CARRY! One of the fundamental core training patterns is anti-lateral flexion (think standing tall to avoid side lean). The SUITCASE CARRY demands grip strength and QL strength on the same side to add spine stiffness and hip stability. The QL is also a critical muscle in spine/hip stability during gait. Cue to keep a tall chest and squeeze fist of non-weight side to maintain tension through that side of the body. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

06.01.2022 GLUTE MEDIUS STRENGTH FOR HEALTHY HIPS. The gluteus medius functions as a hip stabiliser, working with the opposite side QL during single leg tasks (eg walking, stairs, carrying etc). The SINGLE LEG SQUAT is a great option with higher levels of glute med recruitment compared to a traditional back squat, even without load! For an added stability challenge the exercise can be attempted standing on a small timber block. Cue sitting back into the glute of the working (i.e non-sliding leg) as opposed to dropping the knee and do not allow knee to drift in towards midline. MREP #exercisephysiologybrisbane #gluteusmedius #exercisephysiology #exercisephysiologist

05.01.2022 OVERHEAD ATHLETE OR DESK WORKERYOU NEED THIS! 2 WAY SHOULDER MOBILITY V wall slides x8 Back to wall flexion x8 Ensure neutral spine and chin tuck throughout. ... MREP #exercisephysiology #exercisephysiologist #exercisephysiologybrisbane #exercisephysiologysunshinecoast See more

05.01.2022 BUILD STRENGTH IN HALF KNEELING. The half kneeling is a great transition position to develop strength in when progressing from the floor (back or belly) to standing. The HALF KNEELING CURL TO PRESS is a great exercise challenge for upper and lower body strength while also demanding adequate trunk strength. MREP #exercisephysiology #exerphysiologist #exercisephysiologysunshinecoast

04.01.2022 STRENGTH FOLLOWING SURGERY...TRAIN DIFFERENT PLANES OF MOVEMENT. Compensatory movement patterns and lack of strength development are 2 of the main obstacles that limit progression regarding return to function and performance post surgery. Strength must be developed to challenge frontal plane stability (think side step ups, loaded carries etc) not just sagittal plane (i.e forward and back movement). This will ensure greater hip stability and glute strength over the long term, improving confidence and movement quality. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

03.01.2022 BIRD-DOG ROW. Improving body awareness and joint stability/stiffness is essential for youth athletes in terms of long term development. Exercise should be both engaging to increase motivation but purposeful (i.e not everything can be a game) to develop essential qualities (eg speed, strength, endurance). MREP #exercisephysiologybrisbane #exercisephysiology #exercisephysiologist

03.01.2022 BOTTOMS UP KETTLEBELL PRESS. The kettlebell is a great builder of grip strength and demands stability throughout the linkage from the wrist through to the scapula. Unilateral exercises are a great way to build symmetry and sort out any weak links! Remember to lock in the wrist and brace the trunk. MREP #exercisephysiology #exercisephysiologist #sunshinecoastfitness #exerciserightweek2020

02.01.2022 WALL SLIDES FOR HEALTHY SHOULDERS! Too much sitting contributes to a low shoulder position, leading to shoulder and neck pain. WALL SLIDES are a great way to develop shoulder range of motion and train the scapula and shoulder joint to move on the rib cage together as a unit. Also a great exercise for developing scapula stability for surfers MREP #deskworker #exercisephysiologysunshinecoast @surf_loven_gal

02.01.2022 BUILD CHEST AND GRIP STRENGTH WHILE SAVING THE SHOULDERS. Many people complain of shoulder pain with the traditional barbell bench press. The BOTTOMS UP KETTLEBELL FLOOR PRESS is a great alternative to challenge the linkage from shoulder to wrist while placing less stress on the shoulder joint as it is not ‘fixed’ in place as is the case when holding a bar. MREP #exercisephysiologysunshinecoast

02.01.2022 New website is live! Check it out and come and check out the studio in person at 61 Bulcock st Caloundra. https://www.mattraynerexphys.com.au

01.01.2022 1/2 BENCH BOTTOMS UP KETTLEBELL PRESS! A great way to develop grip and lateral trunk (i.e oblique) strength while challenging anti-rotation. Setup with only 1/2 the body (length ways) on bench (eg only left glute and left shoulder on bench). Essential to develop lateral trunk stability for any rotation-based sport (eg and ). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast @dr_fitbacks @backfitpro

01.01.2022 INTEGRATE OVER ISOLATE. Human movement is the coordination of body segments working as a single unit. The standing ARNY PRESS is a great example of building shoulder and trunk strength together and is a more joint friendly variation to the military press due to less shoulder abduction. Try this variation as a great challenge for postural and upper body strength. MREP #exercisephysiologybrisbane #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

01.01.2022 SINGLE LEG SQUAT. A great way to build glute strength and hip stability. A much better alternative to the pistol squat due to less psoas involvement and lower back loading. Try 3x5 and increase range to parallel and then reps as a progression. MREP. #exerphysiologist #exercisephysiology

01.01.2022 HIGH PULL, EXTERNAL ROTATION TO Y PRESS. Shoulder health demands a combination of shoulder mobility and stability. The following exercise is a great way to improve external shoulder range of motion with the Y press further developing overhead range. Adequate trunk control is required to ensure the lower back remains neutral as you press overhead. MREP #exercisephysiologybrisbane #exerciseprescription #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

31.12.2021 HIP FLEXOR WALL ROCKING! A great way to mobilise the hip as a warm up or general ‘hip health’ exercise. Ensure you squeeze the glute of the leg you are holding as you rock towards the wall. Stretch should be felt through the front of the hip with a straight line from hip to ear throughout. Perform x8reps each side. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast #exercisephysiologybrisbane

17.12.2021 DYNAMIC HIP FLEXOR WALK! A great exercise to mobilise the hip before lifting. Remember NOT to arch lower back (i.e overextend) when moving arms overhead. Stretch should be felt through quad/front of hip only. Perform 5x5sec each side. MREP #exercisephysiologist #exercisephysiology #exercisephysiologysunshinecoast

14.12.2021 CABLE ANTI-ROTATION! Increase neutral spine position awareness Develop anti-rotation capacity, important qualities in combination with anti-flexion/extension. Increase thoracic rotation strength, important for rotational sports MREP... #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast See more

03.12.2021 MED BALL PUSH-UPS! Increases; Shoulder strength, cuff and scapula stability. Develops anterior trunk strength and lateral stability (i.e anti -rotation). MREP... #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast See more

17.11.2021 BIRD DOG ROW. Struggling to feel the lats engage when lifting? The addition of a band increases posterior sling work between gluteal and lat and can be used as a warmup or filler exercise between main sets! MREP #exercisephysiology #exercisephysiologist #exercisephysiologybrisbane #exercisephysiologysunshinecoast

30.10.2021 PAIN WITH TRADITIONAL OVERHEAD PRESSING? Try the HALF KNEELING KETTLEBELL PRESS. The racked position with bells on back of the wrist increases stability demands improving pain-free movement. The movement also reducing shoulder abduction compared to traditional pressing and therefore is a better variation for those with a history of impingement issues (eg bursitis). Cue ‘knuckles to sky’ to ensure hand does not drift forward as you press overhead. 3 sets, 5-8reps/side. MREP... #exercisephysiology #exercisephysiologybrisbane #exercisephysiologysunshinecoast #exercisephysiologist See more

22.10.2021 EXERCISE BALL DEADBUGS. Increase trunk endurance and anti-extension control. Ensure exhalation when arm/leg move away from the ball. Cue ‘ribs down’ to ensure no movement through the lower back (i.e lower back remains in neutral throughout). Build capacity 3x 6-10 reps each side. ... MREP #exercisephysiologybrisbane #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast See more

20.10.2021 CABLE IN-LINE LIFT. A great way to develop trunk strength and anti-rotation control. A progression from the cable chop with increased stability demands when performed from narrow balance board. A great exercise for any rotational athlete to develop anti-rotation qualities before rotation. MREP... #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast #exercisephysiologybrisbane See more

05.10.2021 BFR LOWER BODY SESSION; 1. Seated knee flares 2. Barbell split squat iso hold 3. SL RDL 4. Side step up... 4 sets, starting with higher rep exercise first to build metabolic waste as this is the main mechanism how BFR works to increase strength, hypertrophy and intracellular signalling. Pressure was 150mmHg, using a lower pressure for a warm up set and reducing pressure after the 3rd set. Total time = 17.5mins MREP #exercisephysiology #exercisephysiologysunshinecoast #exercisephysiologybrisbane See more

27.09.2021 Balance and Postural Stability (BAPS) A great way to warm up, increasing neuromuscular (i.e brain-muscle) firing. 2 sets, 6-8each leg MREP #exercisephysiologybrisbane #exercisephysiologysunshinecoast

13.09.2021 BFR LOW LOAD CARDIO. Increase aerobic capacity Increase strength and hypertrophy. Reduce joint stress Session comprised of 5min warm up 10min of intervals (30:30sec) then 5min cool down. MREP... #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast #exercisephysiologybrisbane #sportsrehabtourniquet See more