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How To Bullet Proof Your Clients Against Injury. Who is Robin Buck? (...and, more importantly, why should I listen to him?). Physiotherapist Certified Strength & Conditioning Specialist Business Owner Entrepreneur Athlete Husband to one, Father to two, Friend to many.
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Who is Robin Buck?(...and, more importantly, why should I listen to him?) • Physiotherapist • Certified Strength & Conditioning Specialist • Business Owner • Entrepreneur • Athlete • Husband to one, Father to two, Friend to many... “Defined by a passion to help people be more, do more and have more in their lives…”
Have You Ever Wondered... ...what it would be like to get better results with your clients?
Have You Ever Wondered... ...what it would be like to get more consistent results with your clients?
Pre & Post Workout System • How it relates to minimising injury and maximising results...
Pre & Post Workout System • Simple • Blueprint / Model • (Tissue Quality →Flexibility →Mobility/Activation) • Easy to understand • No complicated explanations • Client – centred • Done for you
Why Do We Need This? • What is one of the biggest problems we face with our clients?
Why Do We Need This? • What is one of the biggest problems we face with our clients? • COMPLIANCE • Poor compliance • Affects your reputation • Affects your profession • Affects your income (comes disguised as “not enough...time...money...”)
What Do We Do? • System • Save • Your • Self • Time • Energy • Money
Pre & Post Workout System • Get better & more consistent results • Help more people • Make more money • Save time
Pre & Post Workout System • Tissue Quality • Flexibility • Mobility / Activation
Pre & Post Workout System • Tissue Quality • What is it? • Why is it important? • Who needs it most? • When is the best time to do it? • How do we do it?
Tissue Quality • What is it? • How “motivated” is your muscle? • Determines how much of your muscle is able to get involved in your exercise
Tissue Quality • Why is it important? • It affects your results? • Fitness, fat loss, strength, performance • “Motivate” your tissues to Maximise your results
Tissue Quality • Who needs it most? • EVERYONE! • Injury or previous history of injury • Anyone with pain and/or muscle imbalances / restrictions
Tissue Quality • When is the best time to do it? • Before exercise (prepare body to get the best out of the exercise) • After exercise (facilitate recovery / regeneration)
Tissue Quality • How do we do it? • First “look” for restrictions • Pain as guideline • Palpation, massage, foam roller • Massage / apply pressure
Tissue Quality • Foam Rolling Exercises • Low back (left & right) • Gluteals (left & right) • Hamstrings (left & right) • ITB / TFL (left & right) • Quadriceps (left & right) • Adductors (left & right) • Calfs (left & right) • Peroneii & Antero-Lateral Compartment (left & right)
Pre & Post Workout System • Flexibility • What is it? • Why is it important? • Who needs it most? • When is the best time to do it? • How do we do it?
Flexibility • What is it? • Holding stretches (passive) • Elongate the muscle and hold
Flexibility • Why is it important? • Balance any asymmetries • Muscle balance front/back, side/side, top/bottom • Imbalances prevent you from progressing (active/passive insufficiency)
Flexibility • Who needs it most? • Those with muscle imbalances / asymmetries • Postural problems, repetitive or sedentary work patterns
Flexibility • When is it best to do? • Before exercise: to better prepare the body for exercise • After exercise: re-assign symmetry →heal/recover symmetrically → less tissue restriction
Flexibility • How do we do it? • Slowly! • Hold positions and stretch (mainly passive, some active dynamic)
Flexibility • Flexibility Exercises • Low back (left & right) • Hip Flexors (left & right) • Gluteals & Hip Rotators (left & right) • Psoas (left & right) • Adductors & Hip Rotators (left & right) • Hamstrings (left & right) • Quadriceps (left & right) • Calfs (left & right)
Pre & Post Workout System • Mobility / Activation • What is it? • Why is it important? • Who needs it most? • When is the best time to do it? • How do we do it?
Mobility / Activation • What is it? • Movements & exercises (active) • Move through range of movement (elongate & shorten)
Mobility / Activation • Why is it important? • Active movement to create symmetry around a joint (co-contraction) • Muscle balance • Muscle timing / firing / recruitment patterns • Maximise your muscle!
Mobility / Activation • Who needs it most? • Hypomobile (too little movement) • Work through new ROM • Hypermobile (too much movement) • Control excessive ROM
Mobility / Activation • When is the best time to do it? • Straight after tissue quality (foam rolling) and flexibility (stretching)
Mobility / Activation • How do we do it? • Carefully (with good control) • Slow, controlled movements
Mobility / Activation • Mobility / Activation Exercises • Front Pillar • Side Pillar (left & right) • Back Pillar • Ankle • Squat • SLDL (left & right) • Sagittal Lunge (left & right) • Frontal Lunge (left & right) • Transverse Lunge (left & right) • Psoas (left & right)
Build Your Own Workout • Use your checklist to create your workout (up to 24 exercises) • Tissue Quality: Choose your most restricted / painful foam rolling exercises • Flexibility: Choose your most restricted / stiff areas • Mobility / Activation: Choose your most difficult exercises in terms of stability / control
Lower Quarter – Express Workout • A Few Exercises From Each Category FOAM ROLLER • Low Back • Gluteals (left) • Gluteals (right) • Hamstrings (left) • Hamstrings (right) • Quads (left) • Quads (right) • Adductors (left) • Adductors (right) FLEXIBILITY • Gluteals (left) • Gluteals (right) • Hip Flexor (left) • Hip Flexor (right) • Adductors (left) • Adductors (right) • Quads (left) • Quads (right) MOBILITY / ACTIVATION • Front Pillar • Side Pillar (left & right) • Back Pillar • Squat • SLDL (left & right) • Frontal Lunge (left & right) • Psoas (left & right)
Pre & Post Workout System • Done for you • More time • More money • More clients • More automation • Competitive advantage
Resources For You • Foam Roller (R149) • DVD Video (R99) • Workout Music (R49) • Exercise Checklists (FREE) • Copy of Presentation (FREE)