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Lower body flexibility/activation work

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Ak_88
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2009/07/29 15:25:43 (permalink)
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Lower body flexibility/activation work

After suffering another setback with a lower back problem i'm finally taking the plunge and sorting out the underlying issues rather than waiting for it to go away again. As i understand it, the issues stem from poor posterior chain strength/flexibility and underactive glutes.

I've sorted out the weights side of things, but i'm also looking to incorporate static stretching and dynamic mobility work and glute activation exercises, as well as foam roller work to really blitz my lower half into becoming more flexible.

I've been looking around and found a few links;

http://stronglifts.com/...-power-glute-activation/

http://stronglifts.com/...ove-your-ankle-mobility/

http://stronglifts.com/...prove-your-hip-mobility/

Would anyone care to comment on how to implement these things into my everyday training?

I'm changing my split around next week and to put an emphasis on lower body training as follows;

Monday - Lower back/Glutes/Hams/Calves
Tuesday - Chest/Delts/Tris
Weds - Low intensity cardio
Thurs - Quads/Calves
Fri - Back/Bi's
Sat & Sun - Cardio/off

Cheers
#1

10 Replies Related Threads

    Dave284
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    Re:Lower body flexibility/activation work 2009/07/29 16:28:06 (permalink)
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    Personally Id do some mobility and stretching stuff as a warm up before lifting but since you seem to be after increasing mobility/flexibility then id recommend adding in a couple of seperate sessions of it. Bearing in mind this stuff is regeneration work you can really do it whenever, why not on Wednesday post cardio, sunday and then one other day if you can squeeze it in? Id static stretch most days too if possible.
     
     
    #2
    stidge20
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    Re:Lower body flexibility/activation work 2009/07/29 16:32:02 (permalink)
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    1.Do the dynamic stretches, and hip flexor stretches before you train and after you train. And once every non-training day.
    2. Depending on the severity of your imbalance I would squat/deadlift to improve glute activation. When you squat activate your glutes, drive from your heels with your hips in as you go up. If you are unsure, I would get a GOOD lifter/PT to advise you on tecnhique.
    3. Looks at your other lifts too and technique, ab work can often be working your hip flexors if done incorrectly which cna shorten them.

    Also, what lower back work are you doing?
    #3
    Ak_88
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    Re:Lower body flexibility/activation work 2009/07/29 16:34:47 (permalink)
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    I was planning to extend my warm-up a bit as well for lower body sessions as well Dave, probably with the same sort of mobility stuff i've linked above. I was intending on doing it post-cardio and on weekends too as it shouldn't take that long.

    How much do you think is sufficient volume in terms of pre-weights warmups for dynamic mobility work and static stretching? Previously i've gone for each limb twice for 30 seconds for a given set of stretches, but i'm unsure if i need to be doing more or less.
    #4
    Ak_88
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    Re:Lower body flexibility/activation work 2009/07/29 16:39:35 (permalink)
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    stidge20

    1.Do the dynamic stretches, and hip flexor stretches before you train and after you train. And once every non-training day.
    2. Depending on the severity of your imbalance I would squat/deadlift to improve glute activation. When you squat activate your glutes, drive from your heels with your hips in as you go up. If you are unsure, I would get a GOOD lifter/PT to advise you on tecnhique.
    3. Looks at your other lifts too and technique, ab work can often be working your hip flexors if done incorrectly which cna shorten them.

    Also, what lower back work are you doing?


    r/e 2 - I think driving with my glutes is a definate issue, i don't conciously push my hips through, but feel moreso concerned about just getting myself back to the start!

    3. Ab/lower back work is admittedly non existant, i now know it's something i shouldn't have neglected but am looking to change that for the better.

    For my lower body stuff i'm looking at doing this now;

    Lower Back/Hams/Glutes;

    Sumo Deads
    RDL
    Standing or Seated Leg Curl
    Glute ham raises
    Hypers

    Quads/Calves/Abs;

    Squat
    Single/Staggered leg press
    Split squat/Lunges
    Leg Extensions
    Assorted calf & ab work

    #5
    stidge20
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    Re:Lower body flexibility/activation work 2009/07/29 17:31:11 (permalink)
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    You probalby have a weak core.
    As well as the above:
    Try and do reverse crunches properly to stregthen your abs. Front squat (learn how to do this) every other squat session, will strengthen your core and will help you 'good morning' squatting and force good form - make sure you drive with those hips in as you come up.
    Consider good mornings.
    #6
    Ak_88
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    Re:Lower body flexibility/activation work 2009/07/29 17:50:08 (permalink)
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    I've previously done front squats - but probably due to my inflexibility i had to use a wide stance to get proper depth with good form.

    Good mornings aren't really on the radar at the moment due to back problems but when i'm able to get a good degree of trunk flexion i'll pop these in instead of an isolation exercise.

    Much appreciated
    #7
    fun meter
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    Re:Lower body flexibility/activation work 2009/07/29 19:30:33 (permalink)
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    Good investment is magnificant mobility by roberston and cressey. Will save a lot of arsing about finding out info. But still worth doing more research.

    I do a massive foam roller/dynamic flexibility/mobility/activation warmup before my workout (30mins). I think tis better than doing it other times. Covers everything.

    I'd drop half the stuff your doing, lol. Too much messing about, choose 3 exercises and work them hard.

    e.g. Sumo DL 5x3, RDL 5x5, Glute Ham 3x10

    Do more posterior chain work, count up rough reps, and compare. Always push through with your glutes, massive amount of power there.
    For your core, forget abs. Crunches and situps are 1. crap 2. not most effective 3. problematic .
    Do static work. Planks/Side Planks, Suitcase Deadlifts, Ball Rollouts, Pallof Presses etc... They build a strong core, and incidently will build size too.
    post edited by fun meter - 2009/07/29 19:31:58
    #8
    Rodger
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    Re:Lower body flexibility/activation work 2009/07/30 13:28:04 (permalink)
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    http://stronglifts.com/...prove-your-hip-mobility/

    Just had a look at the link yo put up blimey i might try some of thoses. I think (along with my shoulder upper back problems) my stiff lower back/hips need some of these exercises.

    I beleive a lot of injuries or joints not working properly stem from other area of the body that are stiff or damaged from what ive read?

    Rodge

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #9
    fun meter
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    Re:Lower body flexibility/activation work 2009/07/30 17:56:35 (permalink)
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    The body is essentially a chain. If a link in the chain has a problem, then others will compensate until theres a problem.

    An example being knees. They need stability. But a lack of hip and aakle mobility will force more mobility and cause injuries.

    There is relationships all over the body as well, the opposite hip and shoulder are another good example, because of the way the core muscles run.
    #10
    oxon lad
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    Re:Lower body flexibility/activation work 2009/08/01 19:31:14 (permalink)
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    one thing that might be worth looking at is to find out if you've got a leg length discrepancy, ie one leg shorter than the other. i suffer from this and no matter how much i worked on flexibility and core strength my lower back problem would resurface eventually, i've recently purchased a heel raiser to put in my shoe to rectify this. when i went back to the physio she said that there was a marked improvement in my posture, and i definitely noticed an improvement in the gym with hip/leg dominant exercises. now it feels like both sides of my body are working equally, instead of one side being more dominant.
    #11
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