Introduction

Process vs. Outcome – based on 150lbs

Think about the process it takes to prepare for a tournament, a bike race, etc. That is our focus, not the

outcome. That is how we gage our success or potential.

Energy Output

Sleep = 63 calories

Biking = 650 calories per hour

Golf = 1442 calories carrying clubs and 822 calories using cart.

Calories in & calories out – body travels the path of least resistance – how do we increase our efficiency?

Responsibility & Education

Responsibility & Education

Hold yourself accountable – working out is 2% of your day

Education – Esplanade team

2% of 100 is 2. We are 98% here to help you, help grow with you, help learn the best we can whether it

is us or not.

Corrective Exercises

This seminar is to help you feel better, move better, perform better. How do we do that when we have

aches and pains? Hopefully today you will walk away with a few different ideas.

Q: what is the #1 cause of injury?

A: Asymmetries. Muscle weakness and strength that offsets the body. If you come to the gym and lift

weights, you are likely just supporting your asymmetries.

Corrective Exercises – help correct or align improper muscle function.

Foam Rolling: myofascial release

Q: What are muscle knots?

A: muscle fibers run in different directions in our body so we can move in all the ways we can. These

muscles can be overused (talk about later on), they can be asymmetric, or they can be inactive.

Muscle do not actually form a knot. When we get muscle knots they are fibers that are adhering to each

other. Knots may need to be massaged and stretched, but they may also need to be worked. We can

help prevent muscle knots and allow our body to work properly with corrective exercises.

Foam Rolling

Shoulder Mobility

Targets: Latissimus Dorsi & Posterior Shoulder Targets: Pectorals & Anterior Shoulder

Hip Mobility

Targets: Glutes/Buttocks Targets: outside of leg – adductors

Targets: Back of leg – Hamstrings Targets: Hamstrings – crossed legs

Targets: Inner Thigh & Groin – Abductors Targets: Front of Thigh - Quadriceps

Shoulder Mobility

Supine Shoulder Wall Push

Targets: Back & Shoulder – Trapezius Targets: Shoulders & Core – feet up

Supine Shoulder Medball Push - Targets: Shoulders & Latissimus Dorsi

All Fours Shoulder Rotation -Targets: Shoulder & Scapular Motion

Step 1 Step 2

All Fours Shoulder Slides - Targets Shoulder & Scapular motion

Step 1 Step 2

Hip Mobility

Bridge – Targets: gluteus maximus & medius (buttocks)

Step 1 Step 2

Single Leg Bridge– Targets: gluteus maximus & medius (buttocks)

World’s Greatest – Targets: Entire Hip Complex

TRX Squats – Muscle Integration – Hip Complex & Gluteus Muscles

TRX Runners Stretch – Muscle Integration - Gluteus (buttocks) & Abductor (inner thigh)

Joint By Joint Approach – Joints alternate between mobility & Stability.

Each joint or series of joints has a specific function and is prone to predictable levels of dysfunction. As a result, each joint has particular training needs.

Injuries relate closely to proper joint function, or more appropriately, to joint dysfunction. Problems at one joint usually show up as pain in the joint above or below.

Using this approach Low Back Pain is caused most often by a lack of hip mobility. Knee problem? Look to the joint above (hip) or below (ankle).

Corrective exercises use muscle activation then muscle integration to release myofascial damage,

helping to correct asymmetries and release pain.

Excess-Post Exercise Oxygen Consumption (EPOC)

EPOC – amount of oxygen required to restore your body to its normal, resting level of metabolic

function.

Interval Training - Brief bouts of exercise that vary with intensity followed periods of rest. Do more in

less time & be healthier because of it.

Benefits of Interval Training

You’ll Continue to Burn Calories - for a couple hours after exercise. Bursts of increased intensity

increase caloric expenditure, thus, burning more calories.

You’re More likely to Stick to It - due to the variety of exercises in strength or cardio routines.

Boosts Endurance

Boosts Overall Health

Improves Heart health & Increases VO2 Max

Improves Blood Pressure

Decreases Body Mass & Fat Mass Faster

Reduce Fatigue & Prevent Disease

Injury Prevention

Ground Force Reaction (GFR) – physics & biomechanics term – force exerted by the ground on a body in

contact with it.

Newtons Laws

1st : Objects at rest remain at rest and objects in motion remain in motion unless acted upon by an

outside force.

2nd: Force = mass x acceleration

3rd: For every action there is an equal and opposite reaction

Overuse Injury

Damage to bone, muscle, or ligament due to repetitive stress without allowing the body to heal.