Top 10 Goodies of 2019

It can be incredibly challenging to keep up with the information overload that is the internet.  This is why every Friday I send my newsletter subscribers (aka the fam) the select few things I found useful. What did the fam enjoy the most in 2019? Exercise, exercise, exercise. The overwhelming majority of goodies the fam loved were exercise variations that I’ve been employing with my peeps.  If you want to see some good shit (you’ll laugh when you see it), sleep better, and move better, then definitely check out the top goodies from 2019. What’s crazy is there were a ton of high-ranking goodies that did not make the list. That’s why I encourage you to sign up for these on the newsletter, as 2020 will make the majority of the goodies fam exclusive. You’ll also get access to a free course, 5 hours of lecture on pain and breathing, and an acute:chronic workload calculator. I won’t even charge you extra, because it’s FREE! Without further ado, here are the top 10

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Movement Chapter 10: Understanding Corrective Strategies

This is a chapter 10 summary of the book “Movement” by Gray Cook. Mistakes, I’ve Made a Few When we are talking corrective exercise design, people often make 4 mistakes: 1)      Protocol approach: Exercise based on category. Problem – 1 size fits all. 2)      Basic kinesiology: Target prime movers and some stabilizers. Problem – fails on timing, motor control, stability, and movement. 3)      Appearance of functional approach – Use bands and resistance during functional training. Problem – If the pattern is poor, adding challenges to it can increase compensation. There is also no pre-post testing. 4)      Prehabilitation approach – Prepackaged rehab exercises into conditioning programs as preventative measures to reduce injury risk. Problem – Design is based on injuries common to particular activities as opposed to movement risk factors. There are also certain mistakes that are often made when utilizing the FMS and SFMA: 1)      Converting movement dysfunction into singular anatomical problems. 2)      Obsessing over perfection in each test instead of identifying the most significant limitation/asymmetry. 3)      Linking corrective solutions to movement problems prematurely. The overarching rule is to address these movement deficiencies first, as we do not want to put strength or fitness on top of dysfunctional movement.   The Performance Pyramid When designing an exercise program, we look for three areas to improve performance: Movement, performance, and skill.   It is important that program design is based on the individual’s needs and has these qualities in a hierarchal fashion. For example, if one performs excellent on functional performance

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