screen-shot-2017-01-19-at-8-54-15-am

Nothing But a Hip-Hinge!

A post shared by Nicole Delegas (@muscle_mind_movement) on Dec 13, 2016 at 1:44pm PST Nothing but a hip-hinge! Here are a few of many hip-hinge variations: 1. Single-Leg Hip Lift         2. Single-Leg Deadlift         3. Trap Bar Deadlift         4. Kettlebell Swing      … READ MORE

jan-12-2017-12-43-12

(Re)Conditioning Glenohumeral Stability

360* (Re)Conditioning Glenohumeral Stability When (re)conditioning the shoulder, if dynamic stability is too stressful, here are a few considerations to get started with. 1- 360* stabilization. Using a light band with just enough force to create an isometric contraction, walk in a circle with the epicenter being a contracted fist around an object. Here we… READ MORE

jan-12-2017-12-42-08

Training While On The Road

Training While On The Road # "It's not about perfect. It's about just doing something." # I've been traveling for 10 days and my "training" has been scarce, at least if you think about it in the traditional sense. 5×5 Deadlift and Bench have been traded in almost completely for active mobility drills and bodyweight… READ MORE

screen-shot-2017-01-19-at-8-53-42-am

Sled March & Hang Clean

A post shared by Nicole Delegas (@muscle_mind_movement) on Jan 18, 2017 at 2:18pm PST Borrowed coach @nikaouellette for today’s demonstrations!   Sled Push Benefits:    🔹Increases speed acceleration    🔹Teaches athletes how to generate horizontal force    🔹One of the best tools available for speed development    🔹”Athletes incorporate the joint dynamics of sprinting through hip hyperextension against resistance”… READ MORE

screen-shot-2017-01-19-at-8-53-35-am

You Can’t Cheat Gravity

A post shared by Nicole Delegas (@muscle_mind_movement) on Jan 11, 2017 at 2:13pm PST You can’t cheat gravity.     🔹When an object is dropped – it’s path is vertical and perpendicular to the earth.     🔹The same rule applies with mostly all lifts.     🔹Any horizontal movement forward or backwards lengthens the… READ MORE

jan-12-2017-12-41-34

Quadruped Rotary Stability

Awesome day coaching a CFSC Level 1 event here in Dublin at Elite Fitness and Performance Academy. Here is a great example of connecting the dots from a motor control drill to a fitness move. On the top you can see the athlete working on a classic quadruped rotary stability drill. He's working hard to… READ MORE

screen-shot-2017-01-19-at-8-53-23-am

Deskbound? Take Your Daily Dose of Movement

A post shared by Nicole Delegas (@muscle_mind_movement) on Jan 18, 2017 at 2:18pm PST Daily dose of movement therapy for my desk bound friends. Chin Packing:    🔹Tuck your chin in toward your sternum    🔹Think double chin and not sexy! T-Spine Rotations:    🔹Knees out – sit your butt down to your heels    🔹Forearm flat on one… READ MORE

jan-12-2017-12-41-07

LOVE YOUR FEET!!

LOVE YOUR FEET!! Lately I've seen an increase of clients coming into the clinic with stuck big toes and “sleepy feet.” Using this Toe Sitting/Walking progression following manual work has been really helpful for my clients to regain foot function. Prior to using Toe Walking I often use Functional Range Release I learned from @DrAndreoSpina.… READ MORE

jan-12-2017-12-38-44

Lateral Crawl Push-Up Combo

Lateral Crawl Push-Up Combo I love push-ups and lately I’ve really enjoyed programming this lateral crawl push-up combo for my clients. This progression has worked its way into my client’s programs for a few reasons. 1). Core Stability – The addition of the lateral crawl brings a core stability challenge to an already awesome core… READ MORE

screen-shot-2016-10-12-at-5-36-35-pm

Hip ROM and Splits Practice

Hip ROM and Splits Practice We’ve been receiving lots of requests for splits practice drills lately. We thought it was the perfect opportunity to introduce @scottyg003 Scotty has been interning with us @movementasmedicine and will be added to Genbook and begin taking clients for massage and movement therapy in December. As you can see, Scotty… READ MORE

screen-shot-2016-10-12-at-5-36-09-pm

Patellar Tendon Remodeling

Patellar Tendon Remodeling A crucial step many coaches and therapists miss when rehabilitating an athlete with Patellar Tendonitis is focused remodeling of the damaged connective tissue. Although the symptom at the patellar is often a result of a global dysfunction or aberrant movement at an accompanying joint it is important to also address the site… READ MORE

oct-14-2016-03-44-51

Variable Loading Strategies

Variable Loading Strategies The squat is a fundamental pattern that I want all my clients to be competent in. There are a bunch of ways to load the squat and I encourage you to try them all. Not for means of “enterTRAINment” but because movement variability stimulates neuromuscular plasticity and can prepare your clients for… READ MORE