The DPI Digest 12: Weekly Performance Education
Hey there!
You saw last week's email breaking down the progressions of the second session of our training program. This week, we're taking a look at the stretches I used, and more importantly, why I used them.
Let's get to it.
Block 1
A1 -Dumbbell Romanian Deadlift (or RDL)
Single-Arm Double-Leg DB RDL
Hex Bar (or Barbell) RDL
Kettlebell (KB) Swing
A2 -Bent-Knee Hamstring Stretch
This isn't so much about stretching the hamstring. Rather it's about promoting more knee mobility during the movement.
In an RDL the knee has less flexion in the Eccentric (bottom) position than a Squat does, so we want to make sure it stays stable.
Enter in Mobility, which is a fancy word for "controlling range of motion".
In this stretch, you're flexing and extending the knee slowly, and if you notice, you should be able to extend (straighten) it more during the stretch/
A3 -Single-Arm Dumbbell Chest Press
Double-Arm Chest Press - Alternating
Double-Arm Chest Press
Single-Arm Chest Press - Hip Thrust position (meaning their head and shoulders will be on a bench with their hips up while doing the Chest Press)
A4 -Band Pull Aparts
This is where you have a band in front of you with your arms out, pull it apart (see what I did there?) to where you're squeezing your shoulder blades together.
The Bench Press shoulder movement is Horizontal Adduction, whereas the the pull aparts are the opposite, Horizontal Abduction.
This stretch ensures you have a better balance between the anterior/posterior sides of the body.
Block 2
B1 -Single-Leg RDL- Ipsilateral (the DB will be on the same side as the front leg)
Single-Leg RDL - Contralateral (the DB will be on the opposite side of the front leg)
Single-Leg RDL - 2x DB
Single-Leg RDL - Banded with 2x DB (I will put a super-band around my shoulder and the leg that's going back; this emphasizes keeping my back leg straight to keep stability)
B2 -Wall Achilles Stretch (Soleus)
The Calf Stretch from the first session focused on your Gastrocnemius (Calf) muscle.
There's another muscle near your Achilles tendon, called your Soleus, which also does Plantarflexion of the Ankle, the main movement of your Calf (think standing on your toes).
If the Calf is tight, your Soleus will be tight as well.
This stretch makes sure we're covering our bases in terms of tight muscles, loosening them up as best way can so we can move more freely.
B3 -Split-Stance Single-Arm Close-Grip Shoulder Press
Double-Arm Shoulder Press
Double-Arm Single-Leg Shoulder Press (one foot will be on the ground in a "Kickstand" position, but no more than ~10% of weight on it)
Double-Arm Single-Leg Shoulder Press (one foot will be 1-inch in the air)
B4 -90/90 Stretch
This stretch is where you're lying down on the ground, on your side, with your hips at a 90 deg. angle, and your arms directly in front of you, also in a 90 deg. angle (hence the name, 90/90 Stretch).
Holding a foam roll between your knees and keeping your hips still, you'll pull your arms to the opposite side, and should feel like a stretch in your Pec Major and torso.
This is a kind of 2-for-1 stretch, in that you'll stretch the shoulder, while primarily focusing on loosening your thoracic spine.
In order for your shoulder to move well, your torso needs to be mobile as well.
To clarify, the stretches listed above are AIS (Active-Isolated Stretch). With these, you're only holding the stretch for 1-2 seconds, anywhere between 2-10 reps, so it's very brief (I personally keep them at 5-6 reps). Think of it like an active rest between the weighted exercises, so it keeps the client moving. This optimizes their time with you, and shows you know what you're doing compared to the average trainer.
I know this went a little out of order, so next week I'll go over the stretches I did for the first session. Add them to your arsenal of exercises, and you'll be way ahead of the other coaches in your gym. Guaranteed.
Until next time, Be the Best!
- Coach Brandon
