Videos

Hypervolts and Theraguns: What are they good for?

Foam Rollin: When's it useful?

Breathing, Bracing, and IAP: What's the difference and why's it matter for Warriors?

Why Warriors Need Strength and Conditioning

DNS Sidelying Get Up

Dead Bug Variations

Oblique Lunge Rocks

1/2 Kneeling Thoracic Mobility

Low Bear Crawl

Why Rehab is So Important to Get You Back to Fighting Shape

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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

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What’s Good Warriors? ⁣
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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. ⁣
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That’s not how the body works. Period.⁣
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#performancecare #chiropractic #mobility #strengthandconditioning #nutrition #trainsmarternotharder #grappling #mma #jiujitsu #boxing #striking #bjj #52weekseason⁣

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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

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💥 Hey Warriors 💥⁣
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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.⁣
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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. ⁣
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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 ⁣
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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. ⁣
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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! ⁣
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See ya next time Warriors. ⁣
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#chiropractic #MMA #trainsmarter #strengthandconditioning #rehab #performancecare #ufc #bellator #striking #grappling #bjj #jiujitsu #boxing #wrestling #movementprep #movementprepmonday

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💥 Hey Warriors 💥⁣
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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. ⁣
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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.⁣
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Key Points:⁣
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☑️ 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⁣
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☑️ 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. ⁣
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☑️ 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!⁣
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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

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💥 Hey Warriors 💥⁣⁣
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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.⁣⁣
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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.⁣⁣
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Some key points:⁣⁣
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☑️ 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.⁣⁣
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☑️ 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.⁣⁣
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☑️ Sync the motions up. It is more important to do less weight with more synergy than to load the shit out of this motion ⁣⁣
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☑️ When in doubt, just think Hip to the sky, Hand to the Thigh⁣⁣
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Til next time warriors ✌️⁣⁣ #MMA #strengthandconditioning #chiropractic #sportsmed #rehab #mmastrengthandconditioning #mmatraining #grappling #striking #movementprep #wrestling #bjj #jiujitsu #boxing

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💥 What’s Cracking Warriors 💥⁣
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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.⁣
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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. ⁣
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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.⁣
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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.⁣
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Try em out and let me know what you think Warriors! ✌️⁣ #chiropractic #sportsmed #rehab #strengthandconditioning #MMA #ufc #striking #grappling #boxing #wrestling #bjj #jiujitsu #movementprep

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💥What’s Up Warriors💥⁣
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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. ⁣
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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.⁣
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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.
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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⁣
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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

Instagram post 2130298976130055170_5547710556 $This post is a fantastic way to visually explain why pressurization of your trunk matters. You can see that a pressurized pop can handles up to 360 kg of force while in comparison, a dented can handles a fraction of this. Whether you are a combat athlete, a weightlifter, or a weekend warrior being able to control your breath and expand the abdomen is CRUCIAL for optimal function. It doesn't have to be 100% pressurized for every movement, but some sort of expansion is required for every strike, takedown or exercise. Just remember in regards to trunk stability and performance "When in doubt, Push it out." #Repost @drjameswerner @mosesbernard PRESSURE = STABILITY ⠀ What does a Coke can have to do with my usual posts? ⠀ Because pressurized systems are very resistant to external forces. ⠀ The aluminum in a pop *🇨🇦*(or soda *🇺🇸*) can isn’t very strong. But with pressurized fluid inside, it’s pretty resilient. ⠀ The aluminum = your “core” muscles (everything that helps hold pressure). ⠀ The pressure = your bracing (BreathingI) strategy. ⠀ Ever try to do this with an empty can? It crushes VERY easily. ⠀ Pulling your belly button to your spine, or drawing in your TVA is the spine stability equivalent to letting all the pressure out of the can. It TOTALLY compromises pressure, and therefore stability. ⠀ Seems like a bad idea right? That’s because it is. ⠀ PS: 360kg = 793lbs. 💪🏿 #chiropractic #performancecare #rehab #mma #strengthandconditioning #stability #striking #grappling #ufc #bjj #boxing #weightlifting #wrestling$

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⁉️ How Goes it Warriors ⁉️ Rotation. An under trained yet extremely important part of combat sports. You need it for strikes, throws, leg attacks, sweeps, and MUCH, MUCH more. One of the best ways to train this motion is by targeting the sling system of the body.

The sling system consists of muscles and fascia in a diagonal pattern across the front and back of the body that works in synergy during movements. Think about having a big X of muscle on the front and back of your body that works together. When synchronized, the Slings causes a rotation of the trunk that creates power and stability. This is literally one of the bases of generating a high quality leg attack or strike.

One great way to work on this synergy is the Low bear pull through. By starting in a low bear then loading into a rotation pattern like the pull through it helps pattern stability with power generation. This is a key tenet in increasing the power of your strikes and takedowns.

When hitting these pull throughs, focus on 2 key points 💥 Keep that spine long. Keeping the spine long puts the load on the slings we’re trying to target. 💥 Explode through! This is intended to help create power so treat the exercise as such. Once the form has been attained, start getting quick with it.

Try these out and let me know what you think Warriors!
#mma #chiropractic #rehab #strengthandconditioning #mmastrengthandconditioning #slingin #striking #grappling #boxing #wrestling #bjj #jiujitsu #ufc #movementprep #mobility

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💥 WHATS UP WARRIORS 💥⁣
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The Reverse Lunge. If you are involved with grappling yet not throwing these in your workouts, you’re REALLY missing the ⛵. This exercise is eerily similar to the ending of a traditional leg attack from the feet. So it would make sense that if you get strong here, you have a higher likelihood of getting strong there too.⁣
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Some of the finer points of the Reverse Lunge:⁣ ⁣ ☑️ Keep the ribs over the pelvis! I know I sound like a broken record because its mentioned in every exercise, but that’s because this 💩 is important!⁣
⁣ ☑️ Make 90 degree angles with both legs. ⁣
⁣ ☑️ Keep your knee tracking right over your middle toe. This helps engage the crazy important hip muscles that typically can be neglected.⁣
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Do it with body weight, kettlebells, dumbbells, sand bags, Barbells, weight vests, medicine balls, large branches, rocks, a training partner, etc. I dont really give a 💩 as long as you throw these into your routine! Start with a few sets of 5-8 reps on each side and let me know what you think! ⁣
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Peace out Warriors✌️⁣ #chiropractic #rehab #performancecare #sportsmed #striking #strengthandconditioning #mobility #mma #grappling #wrestling #boxing #jiujitsu #bjj #ufc #bellator

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