Personal Benefits from this. -Stotts Press -Overhead Squat -Handstand Shoulder line -Full Wheel -German Hangs youtu.be/LyxzidkfhLA With the first 3 videos me performing the Pails and Rails (apart of the Functional Range Conditioning system by DrAndreoSpina) by myself on the stall bars (great tool for any gym). Mind you this can be performed underneath a couch or anything that is lifted & and stable. I ease my body into alignment of the stretch. Starting in a Glute bridge and gradually working my hips down. Im becoming active in the stretch pulling, pushing and lifting. 5-10second of each, all side of the body activated. Try to hold for 120second. The second 2 videos is done with a partner if the stall bars are not available and a partner is handy. Communication is crucial here. You want EQUAL/MATCHING forces (for safety purposes, you do not want the partner taking you to far). The person involved with the stretch communicates less or more, and the partner is matching the intensity. You can use segmented tension activations 10s-15s (short but intense activations of full body tension) I suggest to work up to 120s holds depending on intensity (and the height of the roller). -Placement of the roller is on the upper back. If it feels off place adjust. -Adjust the width of the arms. For Snatch emphasis work in your snatch width, for handstand/push press emphasis work closer in the grip. -Gradually work your way up in intensity with stacking plates -Partner work communication and EQUAL FORCES is crucial -Activate your whole body Contact me with any questions or information on the FRC system to help you become more able aka Mobile aka More Human.
Posted on: Thu, 13 Nov 2014 19:59:57 +0000