#corectology

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Check yo Self, before you wreck yo.. KNEE ☄️☄️☄️☄️☄️☄️☄️ Can you keep a still stable knee, tibia, and foot tripod (equal balance on 3 points of foot) while the other leg moves at various angles? This is a very important skill! A great time to PRACTICE this is at the top of your workout, so this foundation is “set” in your central nervous system, and you’ll more likely be aware of this throughout the workout. I trained legs today witg WEIGHT! You must be able to stabilize your knee and foot before you add weight or speed. ☄️☄️☄️☄️☄️☄️☄️☄️ #kneehealth #kneestability #anklehealth #anklestability #tibia #legs #legday #glutes #foottripod #ajfishertrainer #corectology #warmup #centralnervoussystem

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☀️Getting Creative with the Recovery Intervals☀️ #restinterval #selfmyofascialrelease #splits #hamstringflexibility #quadstretch #corectology #intervaltraining #flexibility #mobility #ajfishertrainer #balancetraining #midthoracic

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EVACUATE your Vehicle! _____________________ As part of my car series, here is a demonstration of me doing a series of three mobility and strength endurance exercises that help activate the glutes and stretch the hip flexors, all of which have been over and under working sitting in the car. I am on a 15 minute break right here as the sunrises, and this series doesn't take me more than three minutes. Also getting outside the car, even for just a few minutes, helps to regulate your circadian rhythms, helping you sleep better! Give it a try! _____________________ #posture #posturetherapy #sunriseworkout #circadianrhythm #melatonin #carworkout #jeepworkout #mobility #splitsquats #quadstretch #hipflexorstretch #glutes🍑 #glutesworkout #ajfishertrainer #corectology #hamstrings

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Foot LOVE _____________________ What is going on with your supporting foot when you land from a run, jump or hop? The exact placement of your foot is so telling as to what else is happening all the way up the kinetic chain. This is why I LOVE warming up with no shoes on, and using a trampoline as a mechanism to challenge my foot strength and warm the foot up in the RIGHT position. The surface of a trampoline (especially a more elastic one) will tell you WHERE your weight is placed on your foot as you land. Here is a series of drills that I love when warming up plyos in addition to midback and core strength. _____________________ #footstrength #trampoline #warmupdrills #posteriortibialis #corectology #ajfishertrainer #plantarfascia #toes #feet #balancetraining

[ajcorectology-blog]

..how I feel about the weekend, AND being able to see my own lap again SOON #flexfriday ———— #pregnant #corectology #ajfishertrainer https://www.instagram.com/p/BvCQ5rrlf2L/?utm_source=ig_tumblr_share&igshid=cx1324d3fwty

[ajcorectology-blog]

..how to break your toes in one easy step! #flexfriday #corectology https://www.instagram.com/p/Bsf2-2gB44b/?utm_source=ig_tumblr_share&igshid=103csydwtlh1d

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💥💥Happy #flexfriday! This was my strength and cardio workout this morning! Start with a lighter monster band and a lighter weight and add resistance as you get stronger! Getting that #metabolicconditioining before the weeekend! Here, there is an emphasis on #unilateral work with focus on #hipmechanics under eccentric and concentric load. I could just do this ALL DAY it feels so good!! 💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥#corectology #weightliftinggirls #getinshape #ajfishertrainer #glutes🍑 #legday #workouteveryday #squatjumps #squateveryday #plyometrics

[ajcorectology-blog]

I LOVE Superman Thursday! - Improve KYPHOTIC tendencies by constantly working on midback extension! Using a monster band helps you to open your pecs/biceps and strengthen the core! - Focus mostly on pulling your navel off the ground as your press pubic symphysis into ground! This will keep your low back LONG and give you a great GLUTE blast! SQUEEZE base of glutes! - Pull LATS and low traps down as you move into your backbend. This protects and strengthens shoulders and neck as you work on increasing flexibility and strength in your midback! - #supermansunday #backextension #backbends #backstrength #backhealth #corectology #lowertrapezius #lats #latissimus #latissimusdorsi #pubicsymphysis #transversusabdominis #deepabdominals @roguefitness #monsterband #infiniteband #vertebra #vertebrae #dischealth #flexibilitytraining #stabilitytraining #multifidi #multifidus #neckhealth #spinalhealth #spinalflexibility #spinalstability #spineextension #spineexercise #glutes🍑 #glutes #glutesworkout #gluteusmaximus #hipextension #hipflexorstretch #bicepstretch #pecstretch #kyphosis #coretraining #supermanthursday

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💦💧WATER BOTTLE CIRCUITS!💧💦 Take a sip of water as your reward once every 3 minutes. This will force you to drink water as it is programmed into your workout. Holding a water bottle in this routine is great for attention to posture !! -------- 💧💦 -------- 75% of Americans suffer from mild dehydration, which means they are FATIGUED and potentially overweight. 💧💦 --------- If you are dehydrated, your liver has to do the work that your kidneys are meant to do. By overburdening the liver when you're dehydrated, the liver can't work as hard to burn fat! 💧💦 --------- Your muscles cannot work to their full capacity when you're dehydrated. They cramp when not replenished and disable you from strengthening them in full range. Also, water is the foundation of protein and glycogen, which are critical! --------- 💧💦#hydration #watertricks #waterexercise #burnfat #corectology #juggling #glycogen #exercisehacks #lunges #glutesworkout #agilitytraining #agility #highintensityintervaltraining

[ajcorectology-blog]

TENSEGRITY - the characteristic property of a stable three dimensional structure - certain units are under tension - certain units are not - but together, they create beautiful "forces of opposition", harmony, balance and most importantly, efficiency of all units. This can be applied to mind, spirit and body. ----------------------------------------- The bridge in the background and the foreground have tensegrity in common. As I look around on the train that I'm on, I see structures that need help with their balance and efficiency. Sometimes, just lifting your eyes to the horizon, and away from your phone, will ignite some of the muscles that you need activated to get better balance in your structure, therefore, laying a better foundation upon which to stand...just like these bridges, but with movement! #tensegrity #corectology #bodybalance #movementefficiency #strongfoundation

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Hip TLC ______________________________________ I have a harder time feeling my right glute. Giving myself proprioception as to whether or not my whole body is staying stable in a single leg hip hinge AND separating the hip hinge into 2 components (1. Move the trunk 2. Sit back with the hip), helps me to get to “the heart of the glute” @shayshaynyc. ______________________________________ Pushing backwards with the foot that is on the bench not only takes some of the load off of the standing leg, which can help focus on better form and feeling the glute if you need to lessen resistance, but also helps to eccentrically work the glute of the standing leg by the countering pushing forward movement of the standing leg through back push of the top leg. This ultimately turns the exercise into a bit more of a lunge with the push back of the top foot. _______________________________________ Starting the first set with a roller on the BACK of the head, helps to work head posture AND adds a long moment arm of resistance for the standing glute. Give yourself a double chin as you hip hinge forward and support the light weight of the roller with the deep neck flexors (by placing only the fingertips on the roller or you can use a physio ball, you ensure that you use your head posture muscles and not your arms too much for this one). ______________________________________ Add a kick back with the leg on the bench if you DARE and are able to maintain a connection between bottom leg tibia and the bench. This tibial connection to the bench is also key in giving you proprioception that your leg and knee and foot are staying stable. ______________________________________ Placing the roller between the foot and hand OR putting a yoga block between knee and elbow, is a very helpful way to stabilize in the torso using the core as you perform the exercise. I sped up many parts to get the whole series on instagram. _______________________________________ #proprioception #hiphinge #deadlift #corectology #ajfishertrainer https://www.instagram.com/p/BwsQKdShEsY/?utm_source=ig_tumblr_share&igshid=19s4jg11b3mr

[ajcorectology-blog]

#motivationmonday _________________________________________________________________________________ I was so thrilled with this photo shoot...so nice to have some “pre-second pregnancy shots” before the hormonal milieu of pregnancy started to take control! I will get back there! One of the reasons I love this picture is because it symbolizes so much to me. The foundation of a good physique relies on so much more that killing yourself at the gym. It rests on a SOLID foundation of knowledge (and continuing education) in order to keep your results going and prevent injury. If I am not studying a new book or speaker specializing in the area of biomechanics each week, I feel as though I am falling behind! Knowing when to rest certain muscles groups, energy systems and nervous system may be more important than how many times a week you are going to the gym. Having a knowledge of the natural sciences (or working with a trainer who does) such as chemistry, biology and physics, is so essential to a wholistic understanding of the physiology of the body, which reaps great rewards in the long run. You can only be consistent if you prevent injury and you can only make progress if you understand how to gradually overload the body without overloading it with too much stress at one time! _________________________________________________________________________________________ #ajfishertrainer #motivation monday #corectology #books #biomechanics #anatomy #functionalmovement https://www.instagram.com/p/BqFbSwKBMkM/?utm_source=ig_tumblr_share&igshid=10nlh7teq2dqa

[ajcorectology-blog]

Happy Flex Friday! Take FLIGHT! _____________________________ *Flying in your workouts is fun and can be very beneficial to many systems in the body. *The Problem: higher risk for injury because of the increased forces (pounds of pressure exerted on the body) through increased velocity. *How to safely integrate and train plyometrics? Try listening to the SOUND of your landing. Are you “slapping” the ground? Stomping? You are probably not ready for this movement. *If you CONTROL the landing of your step (whether it be a lunge, squat jump, WALK or sprint), you will have a lighter step and this is directly related to the force exerted on your joints. *ECCENTRIC strength in plyometrics is important. As you extend the muscle and let it fall back to the ground, you need control of this muscle. Don’t think of strength as only the concentric strength that it takes to move against gravity. Strengthening the great power of slowly lowering yourself back to the earth when you are running, jumping and performing all of your functional movements is a gift that will keep on giving! ____________________________ #eccentricstrength. #plyometrics #jumping #flexfriday #ajfishertrainer #corectology https://www.instagram.com/p/BprkvtLBwk7/?utm_source=ig_tumblr_share&igshid=aot2jv0kdtuc

[ajcorectology-blog]

..flex-Friday TODAY, muffin-Saturday TOMORROW ——— #ajfishertrainer #corectology https://www.instagram.com/p/Blu_VGQD4xE/?utm_source=ig_tumblr_share&igshid=yrmvpdxj3ne0

[ajcorectology-blog]

..partner-up! . and do some Barbell training! Using a barbell is a great way for a partner, or a coach, to tell you whether or not you are working in balance. Is the barbell level to the ground when you pick it up off the ground? Are you putting more weight on 1 foot versus the other? Are your pecs as stretched as possible with the scapula flush to the spine in the back as you pick the weight up off the ground? The former cues are all great for barbell deadlifts. The deadlift is a wonderful exercise that some people get injured doing because they’re not thinking about keeping their spine in neutral and balancing out the imbalances from one side to the other. Try getting a partner at the gym to help you with these cues. Partner workouts are great for weight training because as you are resting and recovering your ATP as your partner is doing their set of reps. Have fun! #ajfishertrainer #corectology

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Sunrise. ☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️ ☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️ ☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️ #flexfriday #nofilter #sunrise #ajfishertrainer #corectology