Using the 4×4 Matrix: Hip Flexion Example

A post shared by Nicole Delegas (@muscle_mind_movement) on Jul 10, 2017 at 1:03pm PDT The way I choose progressions and regressions for all my clients is based off a combination of CFSC exercises and the SFMA key principles of progressive movement patterns. The SFMA 4×4 Matrix aims to systematically reload new software into a dysfunctional… READ MORE

Weekend Warriors

A post shared by Movement As Medicine (@movementasmedicine) on Mar 8, 2017 at 5:40pm PST Weekend Warriors Just because you grow up, get a job and start a family doesn’t mean you should stop training like an athlete! Being an athlete is a mindset not a phase in life. Even if you can’t do it… READ MORE

Anti-Extension Core Progressions

A post shared by Movement As Medicine (@movementasmedicine) on Feb 15, 2017 at 7:46pm PST Here are some anti-extension core progressions that teach anterior core engagement. Plank: – The ultimate prerequisite for any type of strength exercise – One must learn how to create as much tension as possible – I like to program this… READ MORE

Progressing Anti-Extension

A post shared by Movement As Medicine (@movementasmedicine) on Aug 9, 2017 at 9:02am PDT Progressing Anti-Extension Anti-Extension control is the foundation of our core exercise progressions at MBSC. The ability to control the pelvis in the sagittal plane will better set you up to better control against multi-planar forces later on. Check out the… READ MORE

Simple Wins

A post shared by Movement As Medicine (@movementasmedicine) on Mar 23, 2017 at 9:38am PDT Simple 3 Exercises. 45 minutes. As many rounds as round as possible. Sometimes it’s good to have a standard check in workout after a bunch of travel or a lay off from consistent programming. I’ll often pick a few exercises… READ MORE

What are your BIG 3?

A post shared by Nicole Delegas (@muscle_mind_movement) on Aug 9, 2017 at 1:56pm PDT The more time I spend outside of the gym training for jiujitsu the less time energy I have to train in the weight room. Most days I’m either too gassed or limited on time to spend 2 hours lifting. Picking up… READ MORE

“Stir The Pot” Active Wrist Rotations

A post shared by Movement As Medicine (@movementasmedicine) on Mar 30, 2017 at 3:48am PDT “Stir The Pot” Active Wrist Rotations Ever since @diamondphysiquesj and @stickmobility dropped off a bunch of sticks for us we’ve been having a blast exploring what we can do with them.  Many of us ignore our hardworked wrists. Similar to… READ MORE

How do you achieve more overhead strength and stability?

A post shared by Nicole Delegas (@muscle_mind_movement) on Aug 30, 2017 at 4:01pm PDT How do you achieve more overhead strength and stability? You train it over and over again. If you’ve watched any of my videos you know that one of my favorite movements is the Turkish Get Up. – My biggest weakness as the… READ MORE

3 Drills to Aid in Spinal Homeostasis

A post shared by Movement As Medicine (@movementasmedicine) on Aug 11, 2017 at 7:54am PDT 3 Drills to Aid in Spinal Homeostasis No 2 spines are the same, therefore active therapy is necessary for the body can find it’s own groove and resting position. Certain things need to be earned by the client, and can… READ MORE

Overhead Medicine Ball Throw Progression

A post shared by Movement As Medicine (@movementasmedicine) on Apr 5, 2017 at 4:11am PDT Overhead Medicine Ball Throw Progression Overhead Medicine ball throwing is a big part of power development and injury prevention for our throwing and racket sport athletes at @bodybyboyle. This is a great way to to develop anterior chain throwing power… READ MORE

Teaching the KB Swing from the Top Down:

A post shared by Nicole Delegas (@muscle_mind_movement) on Aug 16, 2017 at 12:29pm PDT Teaching the KB Swing from the Top Down: I am a firm believer that when someone has trouble learning a movement pattern that it’s best to teach the START and FINISH position of the lift and everything in between will take… READ MORE