วีดีโอ

Very good job at explaining this

Amazing video bro!

We need ⚽⚽⚽ science next ?

I developed mine in quarantine when i had my growth spurt , i was like 6ft at 13 very bad pain

You have my Sub!

Cool

I have osgood schlatters

Interesting! Does that condition still affect you?

Worst 5 years of my life was when I had this. Stopped me from doing so much

Unlimited shoe budget

Amazing Video. Would be great to get an in depth analysis of Wall Calf and Wall Tib Rotation movements.

do you think this would help with knee pain deep inside my knee, feels super sore and painful almost like i have 0 support in my knee

I need this

Tendon

How high do you do the poliquin step? I've worked up to a 9" box. Is that too high?

What do you think about the suitcase carry exercise and how would it integrate with ATG system?

🙏

Want to improve structural strength of knees. Keep vids coming. We'll appreciated

How many days ina week we can do this exercise

🔥🔥🔥🔥🔥🔥

Why are the moves called “reverse” everything?

It's been amazing seeing your journey Kenny!

👍🏼💪🏼

Tendón. How can use Less energy when i play tennis??

Tendon

Hii Kenny, I have been doing your Hand ability from the app for last one week and have found to be of much help. I will share my thoughts and note of thanks through an email. Meanwhile I need some help regarding anterior pelvic tilt. I am a male, 30 year old. Have been doing ATG for last 3 months and it is helping me holistically. Would like to know the most essential exercises that would quickly undo my anterior pelvic tilt that i can put in as a second session in the evening.

Your best video yet

Awesome work! Keep it up!!

Tendon

Tendon

This video helped me a lot. I have been hanging daily but still had pain. You inspired me to use my pullover machine without elbows on the pads to get the same movement in your video with more load than I can handle at age 61. Really, really helped. No pain. Thank you 🙏

Short Summary for [Athletic Transformation Blueprint (Bonus Route Balance Protocol for Football)](th-cam.com/video/F1D-6H22Ees/w-d-xo.html) by [Merlin](merlin.foyer.work/) "Building Athletic Brakes: Strength and Balance for Football Performance | The ATG Science Approach" [00:03](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=3) Building the structure for athleticism [01:19](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=79) Key areas for athletic longevity in football [02:35](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=155) Progressive hip joint range exercise progression for protection and fluid production [03:56](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=236) Progressive variations of RDL exercises for football [05:18](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=318) Enhancing athletic potential through CNS amplification [06:34](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=394) Efficient utilization of PCR Energy System for speed training [07:54](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=474) Elasticity is crucial for force transfer and injury prevention in athletes. [09:21](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=561) Develop tendon elasticity for stable suspension and efficient jumps. --------------------------------- Detailed Summary for [Athletic Transformation Blueprint (Bonus Route Balance Protocol for Football)](th-cam.com/video/F1D-6H22Ees/w-d-xo.html) by [Merlin](merlin.foyer.work/) "Building Athletic Brakes: Strength and Balance for Football Performance | The ATG Science Approach" [00:03](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=3) Building the structure for athleticism - Joint range exercises focus on enhancing ligamentous hypertrophy and synovial fluid production. - Long range exercises activate muscle lengthening mechanisms and create better volitional stiffness. [01:19](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=79) Key areas for athletic longevity in football - Knee injuries like ACL tears are common and important to address for player durability - Hip and ankle injuries such as hamstring tears and Achilles tears also impact player performance and longevity [02:35](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=155) Progressive hip joint range exercise progression for protection and fluid production - Start with reverse hip thrust at 25% body weight on a 10-inch box with a 2-inch wedge for 10 reps - Progress to 50% body weight on an 8-inch box with 2-inch wedge, then advanced standard at 230.04% for 10 reps [03:56](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=236) Progressive variations of RDL exercises for football - Start with basic standard 50% body weight, then intermediate 75%, and finally advanced 100% body weight on 2-inch wedge - Include additional weight and chains for RDL variations to challenge muscles and build strength [05:18](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=318) Enhancing athletic potential through CNS amplification - Focus on increasing electric output from brain to muscles for improved performance - Implement maximum strength work, sprinting, and jumping to boost athletic abilities [06:34](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=394) Efficient utilization of PCR Energy System for speed training - Adapting the body to deliver energy quickly for speed - Focusing on building race horses, not fatigued sprinters [07:54](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=474) Elasticity is crucial for force transfer and injury prevention in athletes. - Elasticity is essential for the muscle tendon unit to transfer force from Landing Force to propulsion Force for football players. - Strain training and plyometric training are both necessary to increase healthy springiness of the Achilles tendon. [09:21](th-cam.com/video/F1D-6H22Ees/w-d-xo.html&t=561) Develop tendon elasticity for stable suspension and efficient jumps. - Greater tendon elasticity reduces wasted force. - Ambidexterity crucial for utilizing both sides equally well.

Short Summary for [The Runner’s Toolbox - 7 Problems and 7 Solutions (BONUS Gait Cycle Routine) - 40+ Research Studies](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html) by [Merlin](merlin.foyer.work/) Title: Runner's Toolbox: 7 Problems & Solutions + Gait Cycle Routine for Optimal Performance & Injury Prevention [00:05](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=5) Solutions to 7 common running injuries [02:09](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=129) Enhancing hip mobility for optimal running performance [03:46](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=226) Importance of hip arthrokinematics for running [05:30](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=330) Addressing muscle weaknesses and neural tension in different areas of the body for runners. [07:05](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=425) Lack of joint ability affects muscle ability [08:50](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=530) Importance of tibial anterior and tibios posterior strength for preventing shin splints and maintaining arch during running [10:34](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=634) Importance of foot posture and alignment in long-distance runners [12:15](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=735) Progressively load the patellofemoral joint to improve ability and avoid pain. --------------------------------- Detailed Summary for [The Runner’s Toolbox - 7 Problems and 7 Solutions (BONUS Gait Cycle Routine) - 40+ Research Studies](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html) by [Merlin](merlin.foyer.work/) Title: Runner's Toolbox: 7 Problems & Solutions + Gait Cycle Routine for Optimal Performance & Injury Prevention [00:05](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=5) Solutions to 7 common running injuries - Specific exercises for calf, ankle, and foot strengthening - Progressive loading and knee bend for specific syndromes; rest and muscle strengthening for stress fractures [02:09](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=129) Enhancing hip mobility for optimal running performance - In running, both absorption and propulsion phases are crucial for momentum generation and stride propulsion. - Improving rotational ability in the spine and hip muscles like glutes, TFL, and adductors is essential for performance and injury prevention. [03:46](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=226) Importance of hip arthrokinematics for running - Mobilize posterior hip capsule to increase tension and adapt to running - Exercises to address weak glutes, groin tissues, and neural tension in the hip [05:30](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=330) Addressing muscle weaknesses and neural tension in different areas of the body for runners. - Focus on specific muscle groups like VMO, quads, calves, and tibialis through targeted exercises like VMO squat, reverse Nordic, raises, and ankle circles. - Alleviate neural tension along the sciatic nerve with Elephant Walk, and along the femoral nerve with couch stretch. Also, work on dissociating collar bone and pelvis for diagonal torso motion. [07:05](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=425) Lack of joint ability affects muscle ability - Injury in the ankle joint leads to decreases in muscle activation potential, even after pain subsides - Using exercises with special devices designed to progressively overload ankle tendons for 10 weeks 3 times a week led to increases in muscle thickness and strength [08:50](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=530) Importance of tibial anterior and tibios posterior strength for preventing shin splints and maintaining arch during running - Imbalance in tibial anterior and tibios posterior strength can lead to shin splints and undue stress on the shins - Strength balance in the front is crucial for effective contraction in the back, important for maintaining arch during running [10:34](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=634) Importance of foot posture and alignment in long-distance runners - Stabilizing body weight on the pad of the foot mimicking windlass mechanism and creating an arch with entire body weight on the foot. - Addressing compressive issues and the importance of decompressive techniques for joint, tissues, and nerves to prevent pain and functional activity issues. [12:15](th-cam.com/video/xa-GUjTyWgA/w-d-xo.html&t=735) Progressively load the patellofemoral joint to improve ability and avoid pain. - Start by working on the hip if deep knee bend causes issues, then reintroduce knee bend gradually. - Full range lower leg exercises help prepare for running and jumping activities to reduce injury risk.

Short Summary for [Shoulder Slingshot: How to Enhance Throwing Potential as an Overhead Athlete](th-cam.com/video/QwzVUghq_T8/w-d-xo.html) by [Merlin](merlin.foyer.work/) Title: Enhancing Throwing Potential: Shoulder Slingshot for Overhead Athletes [00:11](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=11) Prevent shoulder injuries by improving kinetic chain [00:53](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=53) Internal rotation deficit leads to shoulder instability [01:42](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=102) Smart use of safety mechanism by the body [02:24](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=144) Enhance shoulder mobility for better throwing potential [03:11](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=191) Using shoulder slingshot and crossbench pullover alongside atg back bench for improved thoracic extension and shoulder flexion. [03:56](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=236) Addressing Glenohumeral Internal Rotation Deficit (GIRD) [04:39](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=279) Enhance throwing potential by building shoulder strength and activation. [05:24](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=324) The shoulder slingshot routine enhances throwing potential --------------------------------- Detailed Summary for [Shoulder Slingshot: How to Enhance Throwing Potential as an Overhead Athlete](th-cam.com/video/QwzVUghq_T8/w-d-xo.html) by [Merlin](merlin.foyer.work/) Title: Enhancing Throwing Potential: Shoulder Slingshot for Overhead Athletes [00:11](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=11) Prevent shoulder injuries by improving kinetic chain - Weakness or tightness in any part of the body affects throwing potential - Glenohumeral internal rotation deficit is a key concern for throwers [00:53](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=53) Internal rotation deficit leads to shoulder instability - Rotator cuff muscles help control deceleration motion to reduce shoulder forces. - Posterior capsule tightening and anterior capsule laxity can contribute to the deficit. [01:42](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=102) Smart use of safety mechanism by the body - Structures controlled involuntarily stiffened for safety - Long-term issues may arise due to such mechanisms [02:24](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=144) Enhance shoulder mobility for better throwing potential - Focus on shoulder joint positioning and hip movement for optimal performance - Use dumbbell exercises for strengthening the posterior portion of shoulder slingshot [03:11](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=191) Using shoulder slingshot and crossbench pullover alongside atg back bench for improved thoracic extension and shoulder flexion. - The combination forces maximum thoracic extension and shoulder flexion. - Consideration for glenohumeral internal rotation deficit and slap tears, specifically superior labrum anterior and posterior tear. [03:56](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=236) Addressing Glenohumeral Internal Rotation Deficit (GIRD) - GIRD affects biceps muscle length and attachment point, increasing risk of tearing. - Reverse chin up exercises help untwist and strengthen biceps attachments. [04:39](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=279) Enhance throwing potential by building shoulder strength and activation. - Perform incline dumbbell Hammer curl for shoulder strength and activation. - Engage in Scot curl on an inclined bench for further muscular activation and resilience. [05:24](th-cam.com/video/QwzVUghq_T8/w-d-xo.html&t=324) The shoulder slingshot routine enhances throwing potential - The routine is designed to address the importance of the kinetic chain in throwing - This routine is part of the ATG Science Blueprint and can be customized based on individual goals

Short Summary for [VMO Science ft. Rick: A Physical Therapist in the Netherlands Pioneers A Study on the ATG System](th-cam.com/video/aYtl93v2S2s/w-d-xo.html) by [Merlin](merlin.foyer.work/) "Understanding VMO Activation in Physical Therapy: A Study on ATG System by Dutch Physical Therapist Rick" [00:01](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=1) Research on VMO activation during squats [01:31](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=91) Research shows inconsistency in VMO activation methods for knee pain treatment. [02:54](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=174) VMO activation measured through EMG in different movements [04:27](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=267) Using the W-minus and W+ measures to determine significance in the test. [06:00](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=360) Adding heel elevation leads to significantly better VMO activation in various squat variations [07:42](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=462) Increasing EMG activation in VMO muscle leads to greater motor unit activation [09:15](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=555) VMO activation was high in ATG movement patterns. [10:42](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=642) Study shows heel wedge increases VMO activation in exercises --------------------------------- Detailed Summary for [VMO Science ft. Rick: A Physical Therapist in the Netherlands Pioneers A Study on the ATG System](th-cam.com/video/aYtl93v2S2s/w-d-xo.html) by [Merlin](merlin.foyer.work/) "Understanding VMO Activation in Physical Therapy: A Study on ATG System by Dutch Physical Therapist Rick" [00:01](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=1) Research on VMO activation during squats - Rick, a physical therapist in the Netherlands, is studying the effects of adding heel elevation to squats - VMO muscle can help protect against cartilage damage and reduce knee replacement risk [01:31](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=91) Research shows inconsistency in VMO activation methods for knee pain treatment. - Training programs for patellofemoral pain syndrome lack standardization and show diversity. - Rick conducted a study comparing ATG split squats to traditional split squats for improved range of motion in knee issues. [02:54](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=174) VMO activation measured through EMG in different movements - Comparison of VMO activation with and without heel elevation - Calculation of results using ranked data and hypothesis testing [04:27](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=267) Using the W-minus and W+ measures to determine significance in the test. - The W-minus and W+ measures are used in the test to determine which one is the smallest and will be used to determine significance. - A fancy reference table is used to find the critical value of W, which determines if the results are due to chance. [06:00](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=360) Adding heel elevation leads to significantly better VMO activation in various squat variations - VMO muscle activation improved by 96.5% in the ATG squat with heel elevation - Adding heel elevation in the ATG split squat resulted in a 98.5% increase in VMO activation [07:42](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=462) Increasing EMG activation in VMO muscle leads to greater motor unit activation - Using heel elevation can increase VMO motor unit activation - Adding weight, reps, height, tempo control, and failure in exercises can further enhance VMO motor unit activation [09:15](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=555) VMO activation was high in ATG movement patterns. - ATG system is useful for ACL reconstructions to prevent VMO atrophy. - Rick suggests the need for future research to measure treatment effects and improve exercise programs. [10:42](th-cam.com/video/aYtl93v2S2s/w-d-xo.html&t=642) Study shows heel wedge increases VMO activation in exercises - Authors and current evidence support using heel wedge for VMO activation in exercises - VMO adaptation and benefits from program like ATG squat and others for long-term improvement

hello, thanks for the video, I have problems of my lateral meniscus, and even if I have the flexibility, I cannot do things like deep squat or atg split squat since there is full flexion of the knee, there once i get up I feel all the cartilage of the knee and my lateral meniscus start to have pain, what do u suggest about it? I want to repeat I have the flexibility to do very good these exercises, but the pain is the issue thanks for answering

Such a helpful video, I recently got diagnosed with having a "Complex" tear involving the posterior horn of the medial meniscus, I am looking to see how I can use ATG Science and workouts to improve my condition without surgery!

I don't even have pinchy hips, but this seems interesting. 😊

Lesser priority question : Have you ever witnessed someone be able to maintain the ankle joint range standards(the basics atleast) and not be able to naturally maintain the calf stretch ability without having to work on it?

PERTAINING TO LONG RANGE HIP ABILITY: Are the load and repetition standards you recommend for piriformis, Jefferson curl, and nordics the same load and repetition standards as are recommended for those same exercises within the ATG Full 30 Standards program? Piriformis: chest to knee on pigeon push up Jefferson Curl: 25% BW(pr 25% of Max RDL?), wrist below toes Nordic: 5 repetitions

PERTAINING TO RDL STANDARDS: Is the 5 sec eccentric only applied to the advanced standard?

Short Summary for [The Science of Tendon Stiffness: 7-Step Routine to Transform Lower Leg Athleticism](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html) by [Merlin](merlin.foyer.work/) Optimizing Muscle-Tendon Unit Mobility for Strength and Resilience: Joint Range Training Importance for Athletic Performance. [00:01](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=1) Maintaining joint mobility is crucial for tendon health. [01:46](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=106) Tendon health is crucial for athletic performance. [03:27](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=207) Full range of motion training benefits tendon health indirectly through muscle and joint work. [05:01](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=301) Training tendon stiffness through specific exercises and techniques. [06:42](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=402) Exercises to enhance tendon stiffness in lower leg [08:21](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=501) Progressive ankle exercises for muscular stiffness [09:59](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=599) Exercises to improve tendon stiffness and strain training. [11:34](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=694) Progressive isometric exercises for tendon stiffness --------------------------------- Detailed Summary for [The Science of Tendon Stiffness: 7-Step Routine to Transform Lower Leg Athleticism](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html) by [Merlin](merlin.foyer.work/) Optimizing Muscle-Tendon Unit Mobility for Strength and Resilience: Joint Range Training Importance for Athletic Performance. [00:01](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=1) Maintaining joint mobility is crucial for tendon health. - Stiff joints can lead to issues like muscle pulls or tendon tears. - Full range of motion training for knee joint is essential for muscle resilience and strength. [01:46](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=106) Tendon health is crucial for athletic performance. - Tendons connect muscle to bone, transmitting force for movement. - Internal joint restrictions can impact tendon function and performance. [03:27](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=207) Full range of motion training benefits tendon health indirectly through muscle and joint work. - Jump training like Plyometrics can significantly enhance tendon stiffness. - Performing strain training can lead to nearly two times the amount of tendon stiffness compared to Plyometrics alone. [05:01](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=301) Training tendon stiffness through specific exercises and techniques. - Using isometric training with elevated toes to place greater strain on the tendon for 3-5 seconds at a time. - Engaging in ankle step exercises to release adaptive restrictions in the plantar fascia and strengthen the posterior tibialis muscle. [06:42](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=402) Exercises to enhance tendon stiffness in lower leg - Performing exercises like torso off leg with toes pointed up to improve ankle stability and reduce strain on other joints. - Engaging in ankle split squats helps in developing Solus muscle stiffness for better force transfer to Achilles tendon. [08:21](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=501) Progressive ankle exercises for muscular stiffness - Emphasis on increasing height for load distribution - Utilize calf raises for enhancing force transfer to tendons [09:59](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=599) Exercises to improve tendon stiffness and strain training. - Performing straight leg calf raises for 20 reps on each leg with full stretch and contraction. - Engaging in exercises to ensure tendon strain with more muscles active in the motion. [11:34](th-cam.com/video/P7nJ5r6vteE/w-d-xo.html&t=694) Progressive isometric exercises for tendon stiffness - Perform isometric contractions for 3 seconds on each leg to increase tendon stiffness - Gradually increase duration and frequency of sessions to build up to 3 minutes per week for optimal results

Short Summary for [5-Step Flow For Fragile Shoulders (+2 Bonus Rotator Cuff Exercises)](th-cam.com/video/87qsi5vLEiY/w-d-xo.html) by [Merlin](merlin.foyer.work/) Title: Innovative Shoulder Rehab: 5-Step Mechanics for Rotator Cuff Strength & Function [00:01](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=1) Reverse exercises emphasize joint pulling in the opposite direction, providing important benefits for shoulder health. [01:22](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=82) Shoulder exercises are beneficial for rotator cuff issues. [02:47](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=167) Thoracic spine dissociation for shoulder mobility [04:14](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=254) Ensure no compensation and dissociate thoracic spine [05:53](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=353) Light stretch for shoulder health [07:08](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=428) Importance of External Rotation for Healthy Shoulders [08:24](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=504) Stabilize shoulder for max tension and isometric contraction [09:52](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=592) Gradually increase shoulder exercise intensity and duration for long-term benefit --------------------------------- Detailed Summary for [5-Step Flow For Fragile Shoulders (+2 Bonus Rotator Cuff Exercises)](th-cam.com/video/87qsi5vLEiY/w-d-xo.html) by [Merlin](merlin.foyer.work/) Title: Innovative Shoulder Rehab: 5-Step Mechanics for Rotator Cuff Strength & Function [00:01](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=1) Reverse exercises emphasize joint pulling in the opposite direction, providing important benefits for shoulder health. - Reverse exercises help to fix faulty foundation in the joints, leading to improved strength and function for sports and day-to-day activities. - Combining manual therapy techniques with resistance training can lead to greater shoulder satisfaction, less symptoms, and less disability. [01:22](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=82) Shoulder exercises are beneficial for rotator cuff issues. - Research shows all exercises are beneficial for rotator cuff problems; issue is scaling according to need and tolerance. - Strength training can improve range of motion naturally without long duration stretching. [02:47](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=167) Thoracic spine dissociation for shoulder mobility - Perform thoracic spine dissociation exercises to improve shoulder mobility and control. - Use proper weight and positioning variations to adjust the difficulty level and maximize benefits. [04:14](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=254) Ensure no compensation and dissociate thoracic spine - Perform full protraction and retraction with goal of 20% body weight for 5 reps - Lower down into max hip flexion wide grip row with goal of 3 reps at 65% body weight [05:53](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=353) Light stretch for shoulder health - Perform 20 reps of various hand movements to improve shoulder flexibility - Strengthen the rotator cuff muscles to indirectly improve shoulder tendon health [07:08](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=428) Importance of External Rotation for Healthy Shoulders - External rotation exercise helps reverse shoulder pain in throwing athletes. - Various ways to progress or regress the external rotation exercise for optimal results. [08:24](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=504) Stabilize shoulder for max tension and isometric contraction - Use stable non-elastic material just below the crest of the pelvis to stabilize the shoulder. - Perform isometric tension from the external rotators by pulling on the strap for 3 seconds. [09:52](th-cam.com/video/87qsi5vLEiY/w-d-xo.html&t=592) Gradually increase shoulder exercise intensity and duration for long-term benefit - Start with three reps, three sets, and 3 seconds, one day per week - Progress to three reps, four sets, 5-second holds, 3 days per week for long-term benefits

hey nice vid, the surgeon wants to get me under surgery with the reason, there is to much fluid in the knee bone inside, so thats whyx it hurts so much when trying to jump off one food take that fluid out and take a part of my hipbone and put it in the knee? just this make any sense? he continue to say better give up your sport after surgery, like why would i go under surgery when i cant play after that anymore what a dumb doc. i will try that out, if you have more advices please let me know, i got that pain for 2 years, it came with the acl , but the pain never left and didnt let me go back to pitch. i am frustrated but thankful to find that video

hips behind heels seems like a great hinging cue i can use even outside of crossfit, nice!!

A lot of the focus on rotator cuff seems to be infraspinatus and not the subscapularis. Would love a video on the subscapularis as i had surgery on it and i would like to hear your thoughts on strengthening it. Thanks for putting out this info for free

What angle does a two inch wedge give? Or more directly, what angle do I want on my slant board?

Interesting. Will try theese and se how it feels.

This is excellent. I just suffered an Achilles tendon rupture and am 5 weeks post surgery. When would you recommend working in these sorts of exercises into the routine? Are they too strenuous from a dorsiflexion perspective and should be held off until I return to sport? Cheers

He can sense when i need a video