Foot, Hip & Rib Cage Connection
This 8 week movement & strength training course, builds on the principles we covered in Foot Rib Pelvis Connection 1.0. But do not fret if you haven’t taken 1.0, we will review and we will make sure you are gonna be just fine!! It is all about sensing how the foot, hip and ribs must work together so we can load and unload appropriately. When we walk, our bodies have to alternate and reciprocate between the two sides. Feet, hips, ribcages need to play together to make this happen efficiently. When one of these structures gets stuck, it will affect all other parties involved and will limit our ability to load certain muscle groups. This is detrimental if we want to build strength and muscle. The goal in each session is to not only strength train effectively, but to train in a way that makes you a better, more efficient mover & human.
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Foot, Hip & Rib CXN 2.0 - Week 1
This 8 week movement & strength training course, builds on the principles we covered in Foot Rib Pelvis Connection 1.0. But do not fret if you haven’t taken 1.0, we will review and we will make sure you are gonna be just fine!! It is all about sensing how the foot, hip and ribs must work together...
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Foot, Hip & Rib CXN 2.0 - Week 3
This week we swap our lunges for walking lunges again with a cross-lateral component. We take our overhead presses to an incline to allow for better shoulder-blade on ribcage gliding. We add reciprocal rows to our hinge and finish with a lateral lunge.
EQUIPMENT:
- A Mat.
- Two Towel or One Towe... -
Foot, Hip & Rib CXN 2.0 - Week 4
After a thorough warm up featuring breathing drills , pelvic shifts and foot drills, we get into reps and sets. We'll continue working on the walking lunges, alternating overhead presses. go over a more supported bent over row, for those struggling with adding load to these. Then again we finish ...
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Foot, Hip & Rib CXN 2.0 - Week 5
After a thorough warm up featuring breathing drills , pelvic shifts and foot drills, we get into reps and sets. We'll continue working on the walking lunges, alternating overhead presses. go over a more supported bent over row, for those struggling with adding load to these. Then again we finish ...
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Foot, Hip & Rib CXN 2.0 - Week 6
This week we warm up with positional breathing work, foot & ribcage work, followed by a few propulsion drills. We continue working on the walking lunges, and introduce an alternating floor press . We again practice the single arm bent over rows. We turn our lateral lunges into lateral step downs....
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Foot, Hip & Rib CXN 2.0 - Week 7
In our warm up we again place an emphasis on finding a more complete exhale and continue with our focus on propulsion drills. We then get back to our walking lunges, and alternating press work. We revist the single arm bent over rows and finish with lateral lunges.
EQUIPMENT:
- A Mat.
- Some Wal... -
Foot, Hip & Rib CXN 2.0 - Week 8
We're finishing strong in this last week of the program. After our usual warm up, we again focus on putting force into the ground to propell us forward in space. We continue cross connecting the 2 sides of the body in the walking lunges. We see if we can increase the load a bit in the alternating...
