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October 30, 2019

Top 5 Exercises for Grappling Mobility and Movement Prep

May 14, 2019

Why Rehab?

April 24, 2019
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  • 15953 N Greenway Hayden Loop, Suite A,
    Scottsdale, AZ 85260
  • +1 (480) 702-1905
  • austin@warriorsportswellness.com
  • Monday: 6:00 a.m. – 2:00 p.m.
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Instagram post 2180967607406805389_5547710556 Had an amazing weekend getting to know and learn from one of the greats in my field, @neurodynamics. I definitely picked up a few gems that I cannot wait to use with my future patients! #neurodynamics #performancecare #chiropractic #sportsmedicine #mma #mmahealthcare
Instagram post 2160562142789412094_5547710556 What’s Good Warriors? ⁣ ⁣ This one goes out to everyone in the fight community. You cannot expect to be at your physical potential when you blow off your Nutrition, Strength & Conditioning, and Recovery outside of your 8 week training camps. ⁣ ⁣ That’s not how the body works. Period.⁣ ⁣ #performancecare #chiropractic #mobility #strengthandconditioning #nutrition #trainsmarternotharder #grappling #mma #jiujitsu #boxing #striking #bjj #52weekseason⁣
Instagram post 2145329604168932824_5547710556 Had an amazing weekend with the @motionpalpation family at my last seminar as a rep! MPI has been the largest influence in how I view patient care. Between the focus on striving towards clinical excellence and truly showing empathy by teaching to treat the human and not the condition, I can without a doubt say I would be no where near the Chiropractor I am today without this amazing group of people. #grit #grace #gratitude
Instagram post 2139716715487928283_5547710556 💥 Hey Warriors 💥⁣ ⁣ Welcome to the new era. The time of running in circles and doing team static stretching is over, so it’s time to step up your movement prep. Just like every other part of training, if you don’t have a “why” for what you do, its time to go back to the drawing board and make it better.⁣ ⁣ What I propose would be a template that consists of exercises that hit each of the 3 areas of the body, 1 body awareness movement, and 1 fast twitch/neurologically heavy movement. This allows for variation on a practice to practice basis, but still lays a framework that checks all of the boxes. By prepping preferred movement patterns, increasing spatial awareness, and prepping the CNS; Combat athletes of all ages and skill levels are able to get ready for the demands of the different combat sports. ⁣ ⁣ Here’s an example of what I would deem high quality movement prep and can be completed in under 10 minutes:⁣ ⁣ 1️⃣ Upper body prep: 1/2 kneeling shoulder sweeps - 2 by 5 each side ⁣ ⁣ 2️⃣ Core prep: low bear crawl - 10 steps forward, 10 steps back⁣ ⁣ 3️⃣ Lower body dominant: Hip airplanes - 1 set of 5 each side ⁣ ⁣ 4️⃣ Body awareness: Roundoff’s - 6 on each side ⁣ ⁣ 5️⃣ Neuro-Prep: Split stance quickfeet - 2 sets of 8 second go’s ⁣ ⁣ All of these except the quickfeet are featured recently on my page. If you would be interested in full movement prep sequences I give my athletes, let me know below or in my DM’s so I can post full sequences for y’all. ⁣ ⁣ Also if you like this format of movement prep PLEASE share this to get the word out! If you disagree, let me know and I would love to discuss my framework! ⁣ ⁣ See ya next time Warriors. ⁣ ⁣ ⁣ #chiropractic #MMA #trainsmarter #strengthandconditioning #rehab #performancecare #ufc #bellator #striking #grappling #bjj #jiujitsu #boxing #wrestling #movementprep #movementprepmonday
Instagram post 2137511826590376951_5547710556 💥 Hey Warriors 💥⁣ ⁣ When looking at the trunk it is important to challenge yourself in both rotation and anti-rotation. Today with the Pallof Press, we are doing the latter and loading you up in anti rotation. What this means is that you are creating a stable midsection that resists opposing motions as much as possible. Pretty important I would say when you have another human trying to punch, kick, knee, elbow, and grapple you. ⁣ ⁣ The Pallof Press combines this task of anti rotation with an upper body movement that is extremely relevant to striking. For all sports, but combat sports in particular, it is important for the arms and legs to be able to move separately from the trunk. Think about all of the weird angles that you need to be able to strike and grapple from. If they were not able to separate away, every single strike or takedown would be telegraphed from a mile away. You would bend the spine to start a kick and the opponent would have already cut an angle and put you on your ass. This exercise right here is a great way to start separating trunk stability from arm mobility.⁣ ⁣ Key Points:⁣ ⁣ ☑️ Stay Tall like a tree while doing the exercise. Keep a double chin and expanded trunk to get as tall a spine as possible and avoid over arching the low back⁣ ⁣ ⁣ ☑️ Don’t let the band pull you away from midline. Keep your hips and shoulders facing forward and the band inline with your chest bone. ⁣ ⁣ ⁣ ☑️ Try out different stances! Try sitting, kneeling, lunging, or standing. They all have their various challenges and it is great to train in different ways!⁣ ⁣ Throw this into your training and start making some positive changes! See Ya Warriors 💪✌️⁣ #chiropractic #MMA #sportsmed #rehab #strengthandconditioning #movementprep #ufc #bellator #striking #grappling #wrestling #boxing #bjj #jiujitsu
Instagram post 2135207071599877856_5547710556 💥 Hey Warriors 💥⁣⁣ ⁣⁣ This week were slingin’ on the back side! Talking about activating our posterior oblique sling or the diagonal of muscle and tissue across your back to your butt. By activating this diagonal, it helps create a connection between the Lat and the opposite side glute that is extremely important for trunk stability and force production. 2 “in sport” comparisons that could be made are throwing knees in the clinch and snapping an opponent to the mat in wrestling. Some pretty damn important parts of combat sports if you ask me.⁣⁣ ⁣⁣ We are going to accomplish this by mixing a Lat Pulldown with a Single Leg Glute Bridge. By doing both motions at the same time, it will also help generate power and assist in the stability of the trunk.⁣⁣ ⁣⁣ Some key points:⁣⁣ ⁣⁣ ☑️ Keep that spine dent free! By making the hip and shoulder the hinge points, it helps create that nice pop can trunk that were looking to keep.⁣⁣ ⁣⁣ ⁣⁣ ☑️ Before you start, take in a big inhale then exhale as if you are blowing out a birthday cake. This will help set the rib cage over the pelvis and increase the benefits of the exercise.⁣⁣ ⁣⁣ ⁣⁣ ☑️ Sync the motions up. It is more important to do less weight with more synergy than to load the shit out of this motion ⁣⁣ ⁣⁣ ⁣⁣ ☑️ When in doubt, just think Hip to the sky, Hand to the Thigh⁣⁣ ⁣⁣ ⁣⁣ Til next time warriors ✌️⁣⁣ #MMA #strengthandconditioning #chiropractic #sportsmed #rehab #mmastrengthandconditioning #mmatraining #grappling #striking #movementprep #wrestling #bjj #jiujitsu #boxing
Instagram post 2134584900037037200_5547710556 💥 Hey Warriors 💥⁣⁣ ⁣⁣ This week we are going over not 1, but 2 exercises! I know, crazy right?! Since in combat sports you do not just go forward and backwards, it is important to find ways to train side to side and rotate. The Cossack Squat and Curtsy lunge are 2 variations of leg exercises to do just that! As with all exercises, some of those moves are made better suited for certain athletes, so if either of these exercises hurt to complete please don't keep doing them. This is not an instance of “no pain, no gain”.⁣⁣ ⁣⁣ Think about cutting angles. Whether you’re trying to land a solid hook that drops the opponent or setting up a double leg from the outside, you NEED lateral strength and stability. It’s not a WANT but a MUST. By implementing the Cossack and Curtsy, you are starting to help train those hip and thigh muscles to move stronger from side to side. ⁣⁣ ⁣⁣ With both of these exercises:⁣⁣ ⁣⁣ ☑️ Keep that knee tracking over the 2nd and 3rd toe. ESPECIALLY for these exercises this should be a focus to avoid unnecessary stress on the joint⁣⁣ ⁣⁣ ☑️ Show off the logo on your shirt. Act like you’re repping your favorite team and you want everyone to see.⁣⁣ ⁣⁣ ☑️ Do these slow and controlled. This is one of those “walk before you run” scenarios. Hammer down the form before you try to progress ⁣⁣ ⁣⁣ Give these a shot and Let me know what you think below! ⁣⁣ ⁣⁣ Adios Warriors ✌️⁣⁣ #chiropractic #strengthandconditioning #movementprep #rehab #mma #mmastrengthandconditioning #performancecare #ufc #grappling #striking #boxing #wrestling #bjj
Instagram post 2131629570780917915_5547710556 💥 What’s Cracking Warriors 💥⁣ ⁣ The single leg RDL is a great “all in one”exercise. You get balance, hip stability, hip strength, and trunk activation. It is an extremely useful way to prep the hips before practice but can also be loaded and used in your workouts as a main exercise.⁣ ⁣ With the hips being one of the strongest force generators in the body, this will have a direct impact on combat sports performance. One scenario is with developing striking force. By training hip stability and balance, that allows a more stable post to help load off with any strike that is thrown. Punches, Kicks, Elbows, Knees; they all get better with hip stability. ⁣ ⁣ Another is defensive grappling. Hip stability is one of the main points of a suffocating sprawl. By focusing on making those hips feel like boulders and pairing trunk activation with hip stability helps create that crazy hip pressure that crumbles opponents.⁣ ⁣ When doing this motion there are a few main points to focus on:⁣ ⁣ ☑️ Get Tall! Think about a string pulling on the top of your head making the spine get as long as it can. ⁣ ⁣ ☑️ Connect your leg to your trunk. As your trunk drops forward, the leg goes to the sky at the same rate. Think the teeter bird and a water glass. Don’t let that back round or hip start flexing.⁣ ⁣ Try em out and let me know what you think Warriors! ✌️⁣ #chiropractic #sportsmed #rehab #strengthandconditioning #MMA #ufc #striking #grappling #boxing #wrestling #bjj #jiujitsu #movementprep
Instagram post 2130818834173447206_5547710556 💥What’s Up Warriors💥⁣ ⁣ This time on, “More reasons why Low Bear is the most versatile exercise ever”, we have the Low Bear Pull Throughs. This is a way that we can create trunk stability and anti-rotation. ⁣ ⁣ Anti-rotation, or the ability to maintain stability while the body is being pulled towards rotation, is just as important and being able to create rotation in the first place. Think about all of the parts of combat sports where you resist the opponents motion. Sprawls? Anti-rotation. Fighting out of the clinch? Anti-rotation. Defending a sweep? Anti-rotation. Not being able to resist rotation has a detrimental effect on combat sports performance.⁣ ⁣ The Low Bear Pull Through can be done with a kettlebell, sandbag, dumbbell, water jug, etc. Really anything that can be pulled from one side of the body to the other. ⁣ Key points: ⁣ ⁣ ☑️ Keep the trunk like a table top. You should be able to separate shoulder movement and trunk stability.⁣ ⁣ ☑️ Make a double chin through the whole motion to keep the spine long⁣ ⁣ ☑️ Throw a set of keys or yoga block on the low back so you know if the pelvis is dipping while you pull the weight through⁣ ⁣ Throw these into the movement prep or workouts a great way to start building up that anti-rotation base! ⁣ #chiropractic #rehab #strengthandconditioning #movementprep #striking #grappling #MMA #ufc #bellator #boxing #wrestling #bjj #jiujitsu #sportsmed

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