Wednesday, May 26, 2010

JUST GIVE ME A PILL

By Dr. Scott

Do you want to take a pill to fix your heart disease, diabetes, arthritis, migraines, insomnia, or even your problem with weight? If you are like most people, you answer yes to that question (even if you won’t admit to yourself). Heck, who wouldn’t? A pill solution to health problems is a tantalizing and attractive proposition. The problem, though, with many pill-solutions (both natural and pharmacological) is that they are not real solutions, only temporary bandages that only cover up the problem rather than truly helping.

Whether you know it or not, you are under the influence of a system of medicine that supports a pill philosophy and is deeply ingrained in all of us. Even if you are in to natural medicine, you are still take this medical philosophy with you on your trip to the naturopath, acupuncturist, chiropractor, or your trip to the vitamin section of a store.
Sound Familiar?

What is the standard medical philosophy? It goes something like this: you have an illness, you go to the doctor, and she then prescribes you something for that ailment. Sounds pretty straight forward. This medial philosophy can be summed up like this: Disease – Diagnosis – Dispense (You have a Disease, you get a Diagnosis and then a pill is Dispensed). We are so used to this notion or way of doing things that it is natural we would transfer this to our health practitioners and trips to the health food store. But I’d like to tell you that true health is not that simple and that there is another way of doing things that is not Disease – Diagnosis – Dispense.

Here is the little secret no one in the natural community will tell you: natural medicine is generally not as strong as pharmacological medicine. That may be heresy to some of you, but it is true: Most drugs are much stronger that most natural supplements.

For my way of thinking, that is actually a good thing: stronger medicines are much more likely to do you harm than medicines that act more subtlety. And there is another point: Natural medicine is much more powerful than pharmacological medicine, first because it is a more complete medicine (instead of a single chemical molecule) and, second, most natural medicines work to support your body in healing itself instead of taking over the control of your body. The key to taking natural medicine and making them more powerful than standard medicine is that you have to take them the right way. What is the right way to take natural medicine? Let’s take a look.
How about a New Way of Thinking?

Here is what you have to understand about you and your health. There is not a pill in the world (natural or otherwise) that can do anything to improve your health more than the choices you make every day. The most powerful health-promoting “pills” in the world are actually what you eat, what you think, how well you sleep, and how much you exercise.

If you are looking to just make your symptoms go away, then just take a pill; but if you are looking for true health, then you are going to have to put in some sort of effort. Eating better, getting enough sleep, and exercising are what put your body in an ideal state to heal itself. There is an incredible self-healing machine inside your body and all you need to do is feed that machine and your body will correct itself. This is much more complex than Disease – Diagnosis – Dispense and takes much more of your time, but this is the way to true health.
The Right Way to Take Natural Medicine

Natural medicines are powerful when you combine them with improving your general health. It takes personal responsibility on your part, but the results are well with it.

There are times when we all need to grab a pill to help us through a difficult time. This is like using a crutch when you have a sprained foot; of course you are going to use the crutch. But no one is going to suggest that you use that crutch for the rest of your life when all you have a sprained foot. You diabetes, arthritis, heart disease, migraines, insomnia and other health issues are the same. If you want real change and the chance to live longer, feel better, and get the most out of your life, take the time to learn and feed your body what it needs.

Tuesday, May 25, 2010

Track

It was a hot one up there tonight.. Andy Merlino and Heather made the return to Tuesday Track

Down the Ladder Get Faster
1200 m 4:23
1000 m 3:37
800 m 2:49
600 m 2:01
400 m 1:10

Tabata

push ups
sit ups

Sunday, May 23, 2010

Master of the North East

My friend Suzie competed this weekend at the North East qualifier. People from all over NE, NY, NJ were there to compete. They have 3 events over 2 days. The first day was
3 rounds
50 double under (jumping rope but the rope has travel 2 trips on 1 jump)
21 kettlebell swings 35 pounds
12 push ups
Time limted 15 mins

She ran out of time but that's ok. Next up
Max Thruster(its a ground to over head movement)
She got 110 pounds


Last workout
As many rounds in 20 mins of

5 chest to bar pull ups( your chest has to hit the bar)
10 push ups
15 squats
totals were
Totals were(judging was very strict)
50 chest to bar pulls(very hard to do)
100 push ups
150 squats

Your probably wondering why I am telling you all this. Suzie is in the Masters Division which means she's 50+ and not only kicked butt . She won the whole thing..........................................She is the MASTER OF THE NORTH EAST.....

Thursday, May 20, 2010

Cyclist Floyd Landis Admits Doping, Alleges Use by Armstrong and Others

Floyd Landis, the American cyclist whose 2006 Tour De France victory was nullified after a positive doping test, has sent a series of emails to cycling officials and sponsors admitting to, and detailing, his systematic use of performance-enhancing drugs during his career. The emails also claim that other riders and cycling officials allegedly participated in doping, including seven-time Tour de France winner Lance Armstrong.

Wednesday, May 19, 2010

HAMMY'S

The hamstrings are a group of muscles on the back of the thigh that always get a bad rap of “being tight”. While it’s true that it is farily common to have inflexible hamstrings, it isn’t as big a problem as it has been made out to be. The squat (AKA low bar back squat to those of you who aren’t familiar with Starting Strength) is a wonderful exercise to stretch the hamstrings.


The hamstrings attach at the ischial tuberosity (on the bottom of the pelvis) and wrap around the knee (condyles of the tibia, head of the fibula, etc.). When you squat properly (reference the squat chapter of Starting Strength), you set your knees by pushing them out, which angles the femurs parallel with the feet, and then you sit back with your hips so that the hamstrings (and adductors) are stretched out. These are requirements for the “bounce” to occur out of the bottom of the squat. Each time you do a full ROM squat, it is like a PNF (proprioceptive neuromuscular facilitation) stretch. A PNF stretch is essentially placing a muscle in a position in which it will elongate while intermittently contracting the muscle to improve flexibility (for more).


The problem is that you must do the squat correctly and through a full ROM( range of motion) and not everyone is capable of teaching themselves this complex movement (it is one of the hardest lifts to master). If you consider yourself to have poor hamstring flexibility, then you need to first think about shoving your knees OUT and then sitting BACK. If it feels normal, then you’re doing it incorrectly. If you have never felt a full stretch on your adductors and hamstrings, you should know the first time you do.


Another factor with squatting/deadlifting and hamstring flexibility is that it may take you a few sets to get the muscles warm enough to go through the correct ROM. In such a case, you should make sure to incorporate a general warm-up and extra warm-up sets into your training session.


I’ve never had a problem with getting anyone to do a full ROM squat the first time that I teach them, and Rip has always said it is never a problem at all of the seminars he has done over the past few years. The best solution is to find someone that can coach you whether it be at a gym locally or at a seminar (the Starting Strength Seminars are utilized for reasons like this all the time).


Until you have squatted correctly, it is a waste of time to try anything else to loosen up your hamstrings. The squat will not only improve hamstring flexibility, but it will also (re)teach the hamstrings how to undergo a stretch reflex and also strengthen the muscles throughout the full ROM.


Again, a proper warm-up and squatting can cure common hamstring inflexibility and trying anything else is a waste of time until these are addressed. Barring any limiting pathology, the inflexible will become flexible.

Tuesday, May 18, 2010

Lack of Sleep

ScienceDaily (May 5, 2010) — According to a new study accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM), just one night of short sleep duration can induce insulin resistance, a component of type 2 diabetes.


* Diabetes
* Sleep Disorder Research
* Insomnia Research
* Hypertension
* Hormone Disorders
* Staying Healthy



"Sleep duration has shortened considerably in western societies in the past decade and simultaneously, there has been an increase in the prevalence of insulin resistance and type 2 diabetes," said Esther Donga, MD of the Leiden University Medical Center in The Netherlands and lead author of the study. "The co-occurring rises in shortened sleep and diabetes prevalence may not be a coincidence. Our findings show a short night of sleep has more profound effects on metabolic regulation than previously appreciated."

Previous studies have found that reductions in sleep duration over multiple nights result in impaired glucose tolerance, but this is the first study to examine the effects of only a single night of partial sleep restriction on insulin sensitivity.

In this study, researchers examined nine healthy subjects, once after a night of normal sleep duration (approximately eight hours), and once after a night of four hours of sleep. Insulin sensitivity of each study participant was measured using the hyperinsulinemic euglycemic clamp method. This method uses catheters to infuse glucose and insulin into the bloodstream and then determines insulin sensitivity by measuring the amount of glucose necessary to compensate for an increased insulin level without causing hypoglycemia.

"Our data indicate that insulin sensitivity is not fixed in healthy subjects, but depends on the duration of sleep in the preceding night," said Donga. "In fact it is tempting to speculate that the negative effects of multiple nights of shortened sleep on glucose tolerance can be reproduced, at least in part, by just one sleepless night."

Donga adds that further studies are needed to evaluate whether interventions aimed at improving sleep duration may be beneficial in stabilizing glucose levels in patients with diabete

Sunday, May 16, 2010

Wednesday, May 12, 2010

Missed Workouts

by Joel Friel

The biggest mistake most self-coached athletes make is not training consistently. It’s not that they don’t want to; it’s just that they frequently violate an even more basic tenet of smart training which is at the heart of consistency — moderation. When you moderately increase the training stress (workout duration and intensity) in conservatively measured amounts you wind up training consistently week after week. But if you pile on huge doses of stress with overly long or hard workouts, or skip a rest week, you greatly increase your risk of injury, burnout, illness and overtraining. Any one of these will interrupt your consistency. When there is a break in training for a few days fitness is lost and you have to step back in training and begin over again. Many athletes experience this once or twice each season and as a result never realize their full potential.



Three or Fewer Days Missed

Return to training as if nothing happened. Don’t try to make up the missed workouts. Cramming more workouts into a few days creates the potential for a breakdown and another loss of time. It’s simply not a big deal to miss a couple workouts if it happens rarely.



Four to Seven Days Missed

This may be the hardest scenario to deal with. If the lost time was due to illness, as is quite often the case, you probably really won’t be ready to return to normal training right away even if the symptoms are gone. Your body’s chemistry has probably changed which will affect your capacity for exercise. This will show up as a high heart rate and perceived exertion at common paces and power outputs. In this case you will need to treat it as more than seven days missed even though you are starting back into training again.



If the missed training was not due to illness and you are ready to get started right away you will need to make some adjustments to the plan. The first change is to consider the lost training time a rest week. This is necessary but will throw off the scheduling of training for your A race. Your training blocks will no longer be synchronized to bring you to a peak of form on the day of the race. There are a couple of ways to resolve this dilemma. The first option, if you are in the Base or Build periods, is to reduce the length of the current block by one week. If you still aren’t synchronized do the same for the following block. The second option is to reduce the Peak period from two weeks to one. Neither of these is perfect. Both are going to result in less fitness being developed. But that’s the reality of missing a week of training. You can’t have it both ways – miss several workouts and have the same fitness as if no training was missed.



Once you are ready to train again you will need to step back and make up probably two or three key workouts. Decide which were the most important ones missed given your limiters and reschedule them. This may well mean pushing other workouts farther ahead into the plan. Eventually something will have to give. You’ll either have to miss one of the culminating workouts or decide you are progressing well enough to skip or modify one of the sessions remaining in the plan. There are simply too many variables here for me to be able to tell you exactly how to handle your situation. Give it a lot of thought.



One or Two Weeks Missed

If this was due to illness and you were in the Build period, start back into training with a Base 3 training block. If you were in the Base period go back to Base 1 or even Prep period training. Stay with that until you feel normal when working out. You will know because heart rate and perceived exertion will match pace and power as they did before you got sick. If in doubt, give it another day or two.



When your training vigor returns repeat the last week of hard training you did before the interruption. If that week goes well then begin moving forward with your training from that point. If it doesn’t go well repeat that week again. At some point you will need to leave out one to three weeks, or even more, of planned training. That could mean omitting Build 2 and/or the first week of the Peak period.



More Than Two Weeks Missed

If you were in the Build period when this training pause happened then return to Base 3 and start over again from there. If you already were in the Base period then back up one block from where you left off. As with the previous scenarios you will have to leave out some significant portion of your plan. The priority for omissions is the first week of Peak, Build 2 and Build 1 in that order.

If any of your training time was lost in the last week of Build 2 or the Peak period continue on with your training as if nothing happened. But as with all of these scenarios if the lost time was due to illness be conservative with intensity as you start back opting to train primarily in zones 1 and 2 until you are back to normal.

Tuesday, May 11, 2010

Mystery Fartlek

The Mystery Fartlek was a blast. A great change of pace from the regular track workouts..We did a series of runs mixed in some exercises and recovery runs after each.
We did 21 intervals follow by a recovery run. The intervals included.
Jumping Jacks
Wheel barrels
Piggy Backs
100 sprint
200 sprint
400 sprint
600 sprint
400 (jog-tempo-race-sprint)
Step Ups
Stair Climbs
Planks
Push Ups
Sits Ups
Burpees........

Monday, May 10, 2010

Tailor Your Taper

Posted Thursday, May 6, 2010 by Jane Hahn
Race faster tomorrow by making the perfect adjustments to your 10K training, half-marathon training, marathon training, or triathlon training

Have an upcoming race? If so, keep this taper rule in mind: The harder you train, the more drastically you must reduce your training in the last week or two before racing to ensure you’re well rested at the starting line. High-volume trainers, such as those doing mega-mileage marathon training, should also taper longer than, say, those doing lower-volume 10K training. Whereas three or four days of easy training might be enough of a taper for the casual endurance athlete, the hardest-training endurance athletes should taper for a full two weeks. The following are suggested tapering protocols for athletes with different training loads:

Cut your training by 50% for 3 to 4 days if you usually:

Cycle 3 to 6 hours per week
Run 15 to 25 miles per week
Swim 5,000 to 8,000 yards per week
Triathlon Train 4 to 7 hours per week

Cut your training progressively from 50 to 70% over one week if you usually:

Cycle 7 to 11 hours per week
Run 26 to 45 miles per week
Swim 9,000 to 15,000 yards per week
Triathlon Train 8 to 11 hours per week

Cut your training progressively from 50 to 70% over 10 days if you usually:

Cycle 12 to 19 hours per week
Run 46 to 70 miles per week
Swim 16,000 to 25,000 yards per week
Triathlon Train 12 to 18 hours per week

Cut your training 50% for one week and by 50% again for one week if you usually:

Cycle 20+ hours per week
Run 71+ miles per week
Swim 26,000+ yards per week
Triathlon Train 19+ hours per week

Sunday, May 9, 2010

Heavy or Light Weight?

From Elitefts

To get toned and ripped muscles, it’s best to do a lot of reps with light weight to failure…wrong! That seems to be what most people think now-a-days because of these group fitness classes and home work-out tapes. The next time someone calls lifting light weights “strength training,” I may just have to use the huge, ripped, muscles I acquired over the years from powerlifting to smash a 45 pound plate over their head.

What would you say if I told you in order for anyone, man or women, especially women to build “real” muscle, they must lift heavy. You would probably say I was wrong and that I’m just a meat head. Sorry to tell you, we would both be right, but one style will take you a lot further. There are two different kinds of muscle growth, also known as hypertrophy. The first one is Myofibrillar, which is the growth of denser stronger muscle, that you get from heavy lifting. The Second is Sarcoplasmic, which is bloated, soft and useless muscle, that you get from high rep, light weight training.

Sarcoplasmic is what you get from the “feel the burn training.” You know, when your trainer tells you to go to failure because it’s the best way to build muscle and if you aren’t sore, then you didn’t get a good workout? This is all BS. Sarcoplasmic, high rep training, builds fake muscle. This kind of training will increase muscle cell fluid inside the muscle, giving you the appearance of “real” muscle. Over time when training is stopped the fluid will leave the muscle and you are left with nothing but a painful memory of “feeling the burn.”

Myofibrillar, on the other hand is the growth of real muscle. In order to build good quality muscle you must recruit more muscle fibers. The more muscle fibers you have in a muscle, the harder and bigger that muscle becomes. To build more muscle fiber, there must be a demand for more muscle fiber, and you won’t get that from lifting light weights any two-year-old can handle. You must challenge yourself and force your muscles to work harder, by lifting heavier weights. I’m not saying put yourself at risk by lifting weights you can’t handle, but devise a strength program that forces you to become stronger, in turn building more muscle fiber. These muscle fibers will stay with you for a hell of a lot longer than the “feel the burn” pump you will get from light weight training.

Friday, May 7, 2010

Thursday Night Pick Your Poison

We ran Johnson Rd from the IA last night.The first time in all time,
You can pick your poison on this course.
The top of the first hill is 5. miles.
Top of the 2nd hill is 7.miles and
all the way to the end is 8. miles

Wednesday, May 5, 2010

Why, we’ll need to take a closer look at our hormones.

We’re only going to take a look at two hormones for the time being, ghrelin, and leptin.

You’ve probably heard of leptin; it’s all the buzz lately. Together with its partner ghrelin, these two hormones ebb and flow before and after meals, and they’ve earned the nickname “the hunger hormones” because of it. When functioning properly, ghrelin and leptin peak before meals, signaling hunger, and decline after you’ve eaten, simulating fullness. These hormones unfortunately can go way out of whack because of the chemicals and preservatives we ingest in most of our packaged food, but that’s another topic entirely (read: eat less and healthier, work out often and harder).

How are ghrelin and leptin connected with sleep? Simply put, high ghrelin levels are linked with a good night’s sleep. In fact, it is imperative to have high ghrelin levels if you want to reach stages three and four of sleep, which is where all the magic happens—dreaming, muscle repair, stress release. If you have low ghrelin because you ate just before bed? Less restful sleep. It’s the less restful sleep that actually is the cause for your crazy carb cravings.

Tuesday, May 4, 2010

The Mile Time Trial

We had a small crowd up there tonight. The rain clear by 6:20 it was perfect running conditions.The coach had us write down our times before we ran. I put down 5.35.

splits
1.22 a second or two fast but right there
2.46 right on
4.11 right on but I can feel it
5.37 just off

Chris Negron ran 4.56.....Thats awesome.........

Monday, May 3, 2010

Gut Health

1. What is the “gut” anyway?

The gut is the intestinal tract.

2. Why is gut health so important?

(Quotes below are from the Weston A. Price review of the book, GAPS/Gut and Psychology Syndrome)

“Poor bacterial flora and digestion are at the heart of serious health problems. When children are born with intestinal bacterial imbalances or gut dysbiosis, they tend to have a compromised immune system and are prone to illness. Campbell- McBride brings to light the profound statements of Hippocrates that “All diseases begin in the gut.”

“Although genetics is often provided as an explanation for brain disorders like autism and ADD/ADHD, as well as for psychiatric illnesses such as depression, schizophrenia and bipolar disorder, genetics cannot explain the exponential increase in these health and developmental problems, says Dr. Campbell-McBride, because genetic changes work much more slowly.
Through studying the health of hundreds of patients with autism, learning disabilities, psychiatric illness and other problems, Campbell- McBride discovered that in virtually all cases these children and adults suffer from digestive problems, often of a severe nature. Through her research, she has determined a distinct correlation between unhealthy intestinal flora, poor digestion and toxicity from chemicals created by undigested foods, which can severely affect brain chemistry. She coins this relationship the Gut and Psychology Syndrome, or GAPS.”

3. What wreaks havoc on gut health?

* Sugar, grains – especially empty carbs (white grains/pasta/rice, sugar – even the more natural sugars) “A child or adult who eats a diet high in difficult-to-digest carbohydrates such as grains and processed foods will continue to encourage the underlying condition of gut dysbiosis. Dr. Campbell-McBride states that people with damaged flora will crave the very foods that support the survival of the unhealthy bacteria, often to the exclusion and refusal of others.” (Have you seen the post about the proper preparation of grains for optimal nutrition?)
* Antibiotics: “anti” = against; “biotics” = bacteria – yes they clear out the bad bacteria causing an infection, which is sometimes needed, but they also take the good bacteria with it – only take if absolutely necessary.
* A diet that is off balance between omega 6’s and omega 3’s. Most of us are too high in the omega 6’s, which are found in unhealthy vegetable oils and processed foods. Some omega 6’s are needed, but they should be balanced with omega 3’s. “Recent research has revealed that too much omega-6 in the diet creates an imbalance that can interfere with production of important prostaglandins. This disruption can result in increased tendency to form blood clots, inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cell proliferation, cancer and weight gain.” From The Skinny on Fats.
* Trans fats: “Altered partially hydrogenated fats made from vegetable oils actually block utilization of essential fatty acids, causing many deleterious effects including sexual dysfunction, increased blood cholesterol and paralysis of the immune system.” From The Skinny on Fats.
* Stress. If you feel like you can’t eliminate it, then change how you react to it.
* Toxins all around us, including those in our food, such as pesticides, preservatives, hormones, fake colorings, etc. (Read your food labels! Even better, eat food without labels!)
* What else did I forget?

4. What supports gut health?

* “What, then, are the solutions to turn poor digestion into one that helps the patient thrive? Dr. Campbell-McBride outlines a nutrient-dense dietary plan that is totally void of grains and even dairy foods at first, and which provides high quality, organically grown meats, poultry, fish, nuts, eggs—especially raw egg yolks—cooked non-starchy vegetables, fresh fruit, bone-broth soups, traditionally fermented foods, and ample traditional fats. She suggests supplements of cod liver oil, fish oil, digestive enzymes, a stomach acid supplement and probiotics to rid the stomach of bacterial growth and help develop healthy intestinal flora.” (More from the Weston A. Price review of the book, GAPS/Gut and Psychology Syndrome.)
* Fermented foods like kefir, yogurt, fermented vegetables, fermented drinks like kombucha, fermented lemonade, etc. – full of the “good guys”: healthy bacteria. (Keep in mind that while these are good for your gut, they may not be part of the GAPS Diet in the beginning.) (VISIT THIS POST FOR A CULTURES FOR HEALTH GIVEAWAY - FREE FERMENTED FOOD STARTERS!)
* “Raw milk contains beneficial bacteria that protect against pathogens and contribute to a healthy flora in the intestines. Culturing milk greatly enhances its probiotic and enzyme content, making it a therapeutic food for our digestive system and overall health.” (From Milk, It Does a Body Good?)
* A probiotic supplement to repopulate your gut with the healthy bacteria. (Visit my resources page for GAPS Diet recommended probiotics.)
* Grass-fed meats & pastured eggs for omega 3’s, CLA (and other benefits)
* “Grass-fed, organic butter also contains anti-microbial fatty acids including butyric acid, which has strong anti-fungal effects. Coconut oil and butter are not only anti-microbial, but they also help heal the lining of the gut; therefore, they are preferred for cooking, baking or eating right off the spoon.” (From How to Restore Digestive Health by Jordan Rubin.)

Saturday, May 1, 2010

How to Regain and Maintain Hip Mobility

From Mark's Daily Apple

Yesterday, I made a case for the necessity of good hip mobility ..

So, how do you do it? How do you get hip mobility, and how do you maintain it?

Before you launch into a series of drills and exercises, it’s important to understand exactly what I mean by hip mobility. I briefly went over it yesterday, but here’s a short exercise you can do right now to get the feeling for your hips.

Stick your butt backwards, as if you were reaching for a stool to sit down. All the while, maintain a tight lumbar spine. Keep your back straight, in other words. Don’t round your back. Keep your legs nearly straight, too, just enough to unlock your knees.

Stick your hips back until you can grab the object. Grab it, then come back up by reversing the hip motion. Thrust your hips forward, as if you were performing a NSFW activity, Um, yeah. Thrust your hips forward by pulling against the ground with your heels. Squeeze your glutes for good measure, too. Feel that pull in your hamstrings and glute muscles as you draw power from your heels planted firmly against the ground?

That’s how you use your hips, and half the battle is won. Simply visualizing this usage of your hips will get you pretty far and improve your hip mobility (because now you know what using your hips feels like), but you can go even further. You can’t have too much hip mobility.
Soft Tissue Work

Next, get your hands on a foam roller and a tennis ball, baseball, golf ball, or a lacrosse ball. You’re going to do some soft tissue work to loosen up the muscles that are keeping your hips tight. Unless you’ve got a live in masseuse, these are essential items for any active person anyway, and they’re cheap, so there’s no excuse not to have them. Do these after a workout, in the morning, or, if you’re super tight and in a ton of pain, every day.

Foam roll your IT band.Tight hips often correlate with tight iliotibial bands, those infamous strips of connective tissue that run along the outside of our upper thighs. Start at your hip and roll down to just above your knee, pausing on any painful spots. Try slightly different angles to hit different aspects of the band. Fifteen rolls per leg.

Foam roll your hip adductors (inner thighs). You’ll sort of have to straddle the end of the roller to get your legs in position. It may look a bit obscene, but that’s okay. Fifteen rolls per leg.

Foam roll your hamstrings. If you desire a bit more pressure, do one leg at a time while keeping the off leg in the air.

Otherwise, just generally foam roll the entire area – quads, hamstrings – and look for really tight spots which you can target with the ball.
Mobility Drills


Front-back leg swings. (VIDEO)

Side to side leg swings (VIDEO)


Squat stands. (VIDEO)

Fire hydrants. VIDEO)

Reverse lunge with twist. (VIDEO)

Mountain climbers. Instead of going quickly and turning it into a workout, try to get your feet flat-footed on the ground, outside of your hands – and hold that position for a second or two before switching feet. Really feel the stretch. Make sure you maintain torso and hip position; don’t go flailing around with your whole body.

Sprinting or running? Each stride is a single-legged hip extension. Try skip-sprinting , only explode with mini hip extensions on each step.
(VIDEO)


Hip mobility is nothing new. Trainers are increasingly aware of its importance, and there are some fantastic programs out there. Joe DeFranco’s “Agile Eight” hip mobility warm-up is a notable – and extremely effective – example. Consisting of eight basic drills, the Agile Eight hits all the basics of hip mobility. It’s perfect for maintenance, and it’s designed for daily use by experienced to semi-experienced athletes (or weekend warriors). It takes about seven or eight minutes to complete, perfect for the guy or gal who wants to stay mobile without turning it into a workout in and of itself. StrongLifts has another great dynamic stretch system for hip mobility that’s worth checking out.
Exercises and Activities That Support (and Require) Hip Mobility

The good news is that there are many paths to fixing hip mobility. There are hundreds of drills, exercises, and stretches – both static and dynamic – that will help.

The bad news is that there are many paths to fixing hip mobility, almost too many. Faced with an array of choices, some people freeze up. If that’s you, fear not. I’m not an expert on mobility, but I’ve been there and I have an idea or two about what works best. I’ve suffered from limited hip mobility in the past and I learned how to rectify that unfortunate state. Here’s hoping you’re able to do the same.

If you’re incredibly tight, spend a week or two fixing the problem. Try all the drills, do all the soft tissue work, and once you’re confident in your ability to mobilize the hips, give the Romanian deadlifts a shot. If you just need to maintain mobility, pick three or four of the drills and do them as a warm-up along with the soft tissue work post workout three or four times a week. Once you’re aware of how important hip mobility is, you’ll never slack off again