SUBSCRIBE HERE (break free from your mental prison)
[ Ссылка ]

JOIN THE SPARTAN ARMY:
Become The Best Version Of YOU
(Mindset, Fitness, Nutrition)
[ Ссылка ]

THE INNER CIRCLE MASTERMIND:
Build Success In Your Business And In Life
[ Ссылка ]

FIX ANY INJURY:
A Library Of Every Body Fix Ever Needed
[ Ссылка ]

STAY CONNECTED:
Website | [ Ссылка ]
Instagram | [ Ссылка ]
LinkdIn | www.linkedin.com/in/
trevor-bachmeyer-b7b4b7199
Twitter | www.twitter.com/smashwerx

I Know Your Knee Hurts (IT’S NOT THE KNEE) | Trevor Bachmeyer | SmashweRx

If your knee, hip or outside of your thigh hurts, it will shut down everything you do when it comes to exercise.
.
First of all, you need to stop foam rolling, you’re just magnifying an already existing problem. The tissue is irritated, and rolling around on it is only going to make it more upset.
.
Most of the time, that pain you’re experiencing is Iliotobial Band Syndrome.
.
ITB Syndrome is usually the result of a power struggle between the overpowered TFL (Tensor Fascia Latte) and the underpowered Gluteus Medius.
.
The TFL drags the ITB vertically and loads the insertion point on the knee, and, that fun experience is magnified under ANY load.
.
That underpowered gluteus medius isn’t strong enough to provide a force redirection along the ITB, therefore, cycling flexion and extension movement at the hip and knee causes pain.
.
The reason is that the gluteus medius pulls the ITB up and back towards your midline which counters the linear pull of the TFL (which is already tight).
.
The bottom line is that jumping, running, walking, squatting etc is going to create problems until the TFL is released and the Gluteus Medius is brought back into the game.
.
Let’s test that Gluteus Medius
🚫 30s Closed Static Hold
🚫 15s Open Static Hold
.
DO THIS FIRST
1️⃣ Loaded TFL Release: 2 minute hold
THEN DO THIS
2️⃣ Flexed Banded Abduction: 2 sets of 8 reps
3️⃣ Rotating Side Leg Raise: 2 sets of 8 reps
4️⃣ Side Plank Bump: 2 sets of 10 reps
5️⃣ Banded Upright Spartan Walk: 20 steps
6️⃣ Banded Injured Spartan Walk : 20 steps
.
Hit this 3 times a week and you should be solid in no time!
.
Love you guys.
.
Trevor B (The Spartan)


JOIN THE SPARTAN ARMY:
Become The Best Version Of YOU
(Mindset, Fitness, Nutrition)
[ Ссылка ]


THE INNER CIRCLE MASTERMIND:
Build Success In Your Business And In Life
[ Ссылка ]

FIX ANY INJURY:
A Library Of Every Body Fix Ever Needed
[ Ссылка ]


STAY CONNECTED:
Website | [ Ссылка ]
Instagram | [ Ссылка ]
LinkdIn | www.linkedin.com/in/
trevor-bachmeyer-b7b4b7199
Twitter | www.twitter.com/smashwerx

свернуть