Instagram story viewer> @ogryankennedy> Posts

Ryan Kennedy | CSCS, Pn1

@ogryankennedy

153

followers

233

following

Gym Owner @momentumhp.ma

POSTS STORIES REELS TAGGED

For all hip distraction work, you want a strong enough band for you to really feel it pulling on you.

Both exercises here build off each other.

#1: this pulls you into hip extension, you want to actively squeeze the glute while locking the rib cage down to get more hip extension out of it

#2: now we create a force to pull us out of hip extension and fight to stay in it, utilizing the glute in the new found range

#3: work through a full range hip exercise in dominantly hip extension and balance, but to add a loaded hip flexion element to it to further prep for a lower body day by @ogryankennedy

14

4

6 months ago

You’re strongest from your hips and core.

The goal of an efficient and good stroke in the SkiErg is to utilize your hips and core to the highest degree.

Here’s the steps:
1. Keep the arms bent, slightly, a lot, whatever your strength levels allow you to do. You want to be rigid here.
2. Shoot the hips back while flexing the core downward to create force against your rigid arms
3. Finish with your hands to pockets as a follow through
4. The follow through should feel like recovery after a hard pull from your torso and hips, not like you’re creating more force
5. Take your time getting back to next rep, force per stroke > stroke rate

SkiErg is a foreign object to most people, expect it to take time to learn, slow it down. Ignore the stats. Focus on creating a strong, sustainable stroke every pull. by @ogryankennedy

59

0

6 months ago

This is Lily. A former gymnast turned runner. She’s been running seriously for around 3 years now.
She ran her first marathon in March 2025, her second in October 2025.
She had problems in her training leading up to both.

She was recovering from RED-S & dealt with injury surrounding the October marathon. Alongside a true aerobic deficiency compared to her incredible anaerobic capabilities.

October showed us exactly what needed to change going forward in order to put her in the best position to be a better runner. We addressed many things, the most important was putting disproportionate attention into building an aerobic foundation.

While a complex injury rehab from not being able to run a few feet after the marathon to her first treadmill run on November 12 at 1:49pm - 154 days, training 6 days a week, multiple sessions/day (across strength, mobility, running, manual therapy, etc)

1 post, 10 posts, couldn’t do justice to the amount of work, time, and effort that Lily has put into her training & getting back to this.

There was a lot of unbelievably frustrating runs, training sessions, pain that changed the plan - especially early on.

As we progressed,
runs got more frequent,
longer,
better pace at same heart rate,
better heart rate overall.

She had moments of drastic progress and moments of “is this even doing anything?”

I had her training under hard restrictions to staying in aerobic heart rate, nothing “hard” for these 18 weeks.

Toward February she explored 3 “hard sessions”. All going extremely well.

We continued with small exposures to “hard” with 95%+ of our work still being “easy”. Building toward a real test, a half marathon on March 15. The real “did it work?” test.

She ran it, PR’d by, a lot.
48s/mi faster than any previous race of that distance or farther.
The first time she’s ever felt “good” during a race and after it.
The first time it didn’t take a couple weeks to recover afterward.

We’ve just finished “rehab”, & she didn’t get back to baseline like normal rehabs, she got drastically better.
There’s a ton of room to grow into this new foundation she’s built.
We’re both excited for the training & races to come. by @ogryankennedy

36

4

7 months ago

A lot of us are stuck home during another snow storm.

We’ve compiled 9 videos into a total body mobility & movement day for those looking to get moving during the time inside.

You need no equipment (aside from a stick, broom or just your hands + a chair or couch) to perform these exercises.

Complete as many rounds as you want! Aim for 5-8 reps of each exercise. There’s a mix of challenging & less challenging so don’t be afraid to try things and also skip them if they don’t feel good.

Do something to get moving today!

In Order for Names:
1. Sidelying T-Spine Opener
2. HK Adductor Rockback
3. Drop Step Squat
4. Dynamic Groin Drift
5. Seated Ankle Grab T-Spine
6. Stick Deadbug
7. Assisted Lateral Squat Shift
8. Figure 4 Sweep
9. Single Leg Hinge to Hip Flexor by @ogryankennedy

21

4

8 months ago

❌ Read something on the internet -> do that and wonder why it doesn’t work
✅ Get regular labs & data that makes you sad inside -> make decisions on it by @ogryankennedy

11

2

8 months ago

SKATER SQUAT LOADING POSITIONS & WHY

Skater Squat is used to develop strength in more athletic based positions. Similar to trap bar deadlift in positioning, just on one leg it’s more easily attainable than a true single leg squat for most individuals.

1. Counterweight - I have found that loading up to 10lbs (maybe more in heavier athletes) makes this exercise EASIER than body weight. Often bridging the gap from assisted to body weight. This is your starting place

2. Body Loaded + Counterweight - my next step after we get good at counterweight. You keep the counterweight and begin to load the body with any combination of chains/vests/whatever you have. We load this up till we physically don’t have enough ‘stuff’ to put on the body

3. Zercher Loading - this has become the go to if you have sandbags, you can load indefinitely while still using it as some counterbalance. I prefer this after sufficient strength is gained for the individual. It’s also generally more comfortable

4. Goblet Loading - once a certain threshold of strength is achieved, I found that you could use goblet interchangeably with any of these variations. But I haven’t found it very accessible for not strong or novice skill levels because of the no counterweight option.

5. Back Loading - a newer variation I’ve been trying. Again not very accessible if not already strong. This is the hardest loading position and a bit more hip dominant due to no front loading or counterweight. by @ogryankennedy

14

1

8 months ago

LATERAL CHAIN CORE exercises

1. Side Plank Row
-useful for integrating the torso and anti-rotation while stressing lateral chain tissue
-I’ve also found you can load these pretty heavy for a good pulling stimulus if you’re strong in the core

2. QL Bench Hip Drop
-rarely do we get to stress the QL in lengthened positions in controlled environments
-go slow on this one and really pull through the pelvis to bottom rib cage area

3. Long Dynamic Copenhagen w Hip Flexion
-copenhagens are a tough exercise when done well, I highly encourage that you start with knee on bench if you’ve never done them
-and the static version first. The dynamic version stresses the lateral chain and medial chain in a lengthened position that is difficult to replicate outside high speeds in sport

4. Long Static Copenhagen w Hip Flexion
-I’d build up to 20-30 seconds per side before moving onto the dynamic version
-excellent for adductor/groin strength, again start with the knee or shin on bench, don’t just jump right to foot in the long position by @ogryankennedy

14

0

8 months ago

🛫 by @ogryankennedy

34

2

a year ago

anyone know where to find like 50lb chains?? by @ogryankennedy

15

0

a year ago

do we like this kind of content by @ogryankennedy

39

11

a year ago

Study what you wish to become by @ogryankennedy

31

8

a year ago

Willpower fades. Data pulls you forward. by @ogryankennedy

11

0

a year ago