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Performance Enhanced

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04.02.2022 WHY YOU SHOULD SINGLE LEG RDL - The Single Leg Romanian Deadlift, I believe, is one of the best exercises you can do. A whole body, functional exercise that can be used for rehabilitation and strength purposes alike. - It's an exercise that engages the posterior chain, while simultaneously challenging your balance. Here are a few more reasons why you should be doing a Single Leg RDL:... - Whole body functional movement - If done correctly, the entire posterior chain can be hit with this exercise. The Single Leg RDL is one of the best exercises to functionally engage your hamstrings. The hamstrings originate at the hip, and functional movements like walking and running require extension of the hips. Challenges the body's sensory systems - Vision, proprioception and vestibular. In short, it challenges your balance. Balance that is relied upon in sports, lifting weights and breaking a fall. Strengthens the intrinsic muscles of the foot and calf - This exercise challenges your foot strength. Sensory systems are responsible for detecting changes in your balance, but it is the muscles of the foot calf that are responsible for the changes in foot position that allows you to maintain balance. - Ps. You should be able to balance on one leg before you try it on two See more

02.02.2022 IMPROVE YOUR BENCH PRESS - Oi. How much you bench bruh? The age old question that is asked in gyms worldwide. -... If you want to improve your bench press, lifting the bar in the safest and most effective way is a good place to start. - An even better place to start though is to strengthen your back muscles. - Muscles of the middle upper back retract and depress the scapula which provides stability of the should joint when bench pressing. Another popular term is pulling the shoulder blades back and down. - When the scapula is retracted and depressed, the thoracic spine is extended. These positions is what creates that arch. - Without stability, strength is compromised. Ohh, and if you don’t have the required stability for this movement, you’ll probably fuck your shoulders. See more

30.01.2022 MUSCLE ACTION vs. MUSCLE FUNCTION Muscle action and muscle function. Strength and stability. Although similar, very different. Muscle action is the muscle origin pulling on the muscle insertion. When training for strength and hypertrophy, muscle action is the priority.... Muscle function is how the muscle integrates into the stability demand of the system (the human body). When training to improve stability, muscle function is the priority. Lets look at the glute medius. The glute medius has a muscle action of hip abduction, hip external rotation and hip internal rotation. Glute medius muscle function is to control the hip adduction moment when the centre of mass shifts laterally causing an adduction moment in the hip. An example is standing on one leg. Your centre of mass shifts laterally over the base of support as you stand on one leg. The glute medius controls hip adduction, but also controls the internal rotation moment of the leg as the foot on the floor starts to pronate (arch collapses inward), which will then cause internal rotation up the leg. The function of the glute medius is to control the opposite moments of which its action creates. Control hip adduction and internal rotation by creating hip abduction and external rotation force. Strength creates force. Stability resists force.

10.01.2022 COPENHAGEN PLANK I have started implementing this exercise with my football athletes to strengthen the muscles of adduciton. Adductors are muscles that bring the femur towards the midline of the body. Not so much when you're lifting or training for body composition do you need to actively bring the femur to the midline, but sport such as fottball and Aussie Rules, where there is a regular stride and kicking actions, strength in adductionis crucial.... From a muscle function standpoint, the adductors are apart of the anterior oblique sling (adductors, internal and external obliques) which stabilises the pelvis. The anterior oblique sling plays a massive part in acceleration and deceleration of the body during sport specific movements such as COD (change of direction).