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Payton Chandler

@paytonaashley

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happy monday 🤍

in honor of may being mental health awareness month, i thought id share more of my story.

and i wont get into the depths of it, but this is mainly to show you that we’re all human, coaches and all. we’re human too.

i will also say, no one is defined by their mental health. sure, it’s part of you, but its not all of you. it’s not even half of you. you’re not your mental health struggles. they just make you look at things through a different light.

most of my thought spirals stem from the same realm of things. it’s the thing your brain clings to. and pokes the bear kind of deal.

end the stigma. and let’s talk about it more. let’s shine light on it.

BUT what i can promise is you can be successful in all aspects of life and still struggle with mental health. it’s not a get out of jail free card when you’re successful. and honestly sometimes when things are going good, that’s when things get worse internally.

because the 2-3% of the world living with this, i promise, we might not want to expose everything about it, but we want to feel seen, heard, and not isolated in it.

XOXO my DMs are always open 💌🤟 by @paytonaashley

i just finished watching friends for the first time, let’s talk about it! 💌 by @paytonaashley

about 185 items up right now, so go check them out if you’re looking for clothes or books!!! more uploads daily on @vinted !!!

user is paytonc5

everything shipped out within 1-4 days of ordering depending on when my next load to go out is! by @paytonaashley

la la la i love to color these @discoverlifelines by @paytonaashley

i love to create, i always have.

but somewhere it got lost. so here’s to leaning into it and seeing where it goes

time to party by @paytonaashley

rotate. like promise promise.

it will actually help your performance in and out of the gym SO much.

so WHY do we need to train our spines??
your spine was designed to MOVE. training it helps with mobility, control, stability, and your ability to transfer force. you rotate in daily life! we need to produce/resist it depending on the ask of your body

we want your spine to be strong, capable, and adaptable to gym and life demands!

the movements shown:
→ side lying rotational press: initiate through upper back, allowing eyes and head to follow. keep ribcage + pelvis stacked while laying, and reach through the pressing movement
→ half kneeling KB windmill: keep your eyes on the KB, aim for your shoulders to be stacked like a T when you move to the floor. allow your hips to hinge back as you rotate, and think opening your chest up
→ band row w/ press: half kneeling + ribcage stacked with pelvis. keep hips square and let spine open up at the back of the row. exhale when you press + row!
→ sit up over foam roller: focus on spine articulation. so think of one vertebrate at a time moving back then peeling up into a shrimp. exhale as you curl up, inhale down, allow your T spine to extend back as far as you can go comfortably. work to more!

i like to see minimum 1-2 rotational movements in a program for continued exposure and work dependent on goals and needs!!✨ by @paytonaashley

YES, breathing is training your core too.

your core is so much more than abs, crunches, etc. because honestly for injury prevention and proper form and control, it’s essential you understand how to engage your core and breathe.

we don’t want to be out here holding our breath while lifting. and we also don’t want to bear down, or flex. honestly those two things are red flags and become bigger overtime (all coming from someone (me, hey!) who had to retrain her whole core this year with a back injury and didn’t use her core at all for years)

here’s what helped me reconnect to my core and learn to breathe with it under engagement:
→ actually practicing it. lol sounds silly, but you’re never too good or too advanced for the basics or breath work
→ understanding what a true core contraction felt like. if you can get someone who knows what an engaged core feels like to put their hands 1 in or so in on your hip bones while you lay on your back and engage your core. IF YOU CAN’T get someone to do this, it’s OKAY!!! you can put your hands there and think of bringing your hip bones together and softly contracting your core. it doesn’t need to be aggressive.
→ DRILLS. use bands, blocks, counting, timers, anything!
→ take videos of yourself! this helps to see progressions over time
→ slow down!
→ don’t load anything until you’re confident in it. and i say this not saying don’t lift weights, i say this meaning, don’t put yourself at risk for injury while monkeying around with learning how to connect to your core

our cores are so strong and important and are so much more than abs. they quite literally stabilize our spine and connect deep in our pelvis and ribcage.

with this, don’t get discouraged and keep working. i honestly recommend doing this 3-4x/ week for 10-20 minutes to learn to connect, breathe properly, and engage that core!

do we want to see a visual of what ribcage stacked with pelvis means next?? by @paytonaashley

being so honest - you and your program can do SO MUCH better than a couple sets of crunches or sit ups to train your core.

your core’s main jobs are as follows: to produce movement, resist movement, transfer force, and to manage pressure. a strong core isn’t just about keeping your spine stable; it’s about having the strength and control to move and resist movement when needed.

these 3 movements are a fun challenge for your core, using _______

💌 cues + breakdown:
→ plank tuck ups on foam roller: engage core, stack ribcage with pelvis. exhale on the tuck in, inhale back down.
—— lock lats before going into movements to help with scapular stability
—— foam roller on calves, use your core to move your hips up to initiate the tuck. don’t initiate through hips or low back
—— think of pushing the floor away with your forearms
—— don’t let your low back arch in when you come down from the tuck
→ long seated rack hold marches: tuck pelvis, think tall and long spine. engage low core.
—— the closer to your body you march your foot in, the harder the movement.
—— ribcage stacked with pelvis, avoid leaning back!!!
—— don’t let yourself rock through the marches
—— keep these SLOW!!
→ plank roll (knee to elbow): start laying on your back, roll to one side, pushing the floor away, connecting top elbow and bottom knee
—— think of pushing the floor away with your forearm
—— let your upper back and pelvis rotate together. SLOW DOWN THE MVMT
—— keep your lats locked and shoulders packed through the mvmt
—— initiate this movement through your trunk and allow your spine to rotate naturally, letting your pelvis follow the rotation

across all of these however, use your breath and keep your ribcage stacked with pelvis! this will make a world of difference.

and a tip - if you’re feeling these in your low back or hip flexors… slow down the movement, or break it down and try again. we want your core doing the work here.

and remember, a strong core isn’t just about how it looks, it’s about what you can do and what it lets you do. XO by @paytonaashley

hip mobility can be BUILT, remember that! control can also be built and refined!

i posted last week about things to do to work on your single leg stability, and this is another good one that can help!

the purpose of the foam roller pin here is to give your body a point of feedback. pressing into the foam roller turns on the hip of your supporting leg and helps your pelvis stay level.

by linking the RDL and hip CAR together, you’re asking your hip to stay stable, while the other moves through a full ROM. stability ANDDD mobility.

this is how we build control!

let’s break it down 👇
→ tripod foot pressure on supporting leg, hips level, facing front
→ soft knee on supporting leg, hinge back into your sit bones. don’t open up to ceiling in SL RDL
→ in the hip CAR, keep this SLOW. only have your hip joint move. your pelvis stays still
→ ribcage stacked with pelvis and core engagedddd
→ slow through the transition, this is the hardest part.
→ only go as far as you can control. don’t force yourself into balance loss, but make the range bigger each time you work on these
→ keep your eyes on a spot on the floor a few feet ahead to help you balance
→ think of reaching your heel of your free leg back as you hinge like you’re pushing into the wall behind you. your body is moving in one long line here!!

these can be thrown into a mobility day, prep work, or even your actual workout!

recommended implementation:
→ 2-3 sets
→ 5 reps each side by @paytonaashley

la la la la by @paytonaashley

all from someone who rebuilt her entire core this year…

& has became obsessed with gaining control with it.

your core is more then your abs, and having a strong core that you can control will protect your spine and increase your movement quality in the long run.

let’s break down these movements -
>> TrA contraction & pelvic tilt on foam roller - place a foam roller under your calves. contract your low core & slightly tilt your pelvis. think tucking it under you! try stacking your ribcage with pelvis here. hold for 1 breath and release
— 5-6 quality reps x 3

side lying reach & TrA contraction
>> lay on your side, inhaling, then as you exhale reach arm up and slightly in front of you, as your exhale completes, slowly contract your low core, release and inhale, bringing your arm back to start
— 1 minute each side x 3

these are great starting points to help control your core and really feel the contraction. once these have been mastered, we can take them and build to more advanced movements! but even if you’re past these, you’re never too good for the basics!

tip on contracting your low core (TrA) - think of synching your hip bones together, it’s a light movement, don’t grip your upper abs down. if you take your fingers about an inch in from your hip bones together, you’ll feel a hard, tight contraction! you don’t want it to come up/buldge!

💌💌 save for later & go get that strong core by @paytonaashley

(save this one) this hits all the good parts of your upper body

the Z press will keep you HONEST. sitting in a long seated position takes lower body out completely, which puts it on your core and upper body to work. i like the Z press because you can’t lean back, arch, or cheat the movement.

the KB pullover is taking care of the opposite here. your lats are working to pull the weight back from overhead, and with your hips at 90, your low back is forced to stay glued to the floor. we don’t want it peeling up into an arch here.

both are asking you to keep your core engaged and controlled, and let your ribs move, but not flare!

❤️‍🔥 movement cues 4 u:
→ long seated alternating Z press: sit tall with legs long (can keep them wide or together. the wider, the easier the movement). ribcage stacked over pelvis. press the weight up, not flaring elbows. think sit tall and long spine here. press on the inhale!
→ hips at 90 KB pullover: knees and hips are both at 90 here. low back pressing into the floor, core engaged. hold the KB over your breast bone, and lower slowly. we want the stretch here. go as far as you can without letting your low back arch and your ribs pop. exhale on the pull back to start. this exposes stability since your hips and knees are at 90, don’t rock side to side!

what to think about in both:
→ exhale on the concentric (down on the press, and move back to start on the pullover), inhale on eccentric
→ go lighter than you think on both, not light enough that there is no stimulus, but light enough to where you can control
→ slow down! we don’t need to speed through reps. these are two movements where core is key, so protecting your spine is more important then rushing
→ let your ribcage move, but don’t flare! i know this might be confusing, but there’s a difference between your ribs moving and your ribs compensating or ab gripping
—— example of ribs compensating: poor shoulder mobility, so ribs flare up and back arches. compensations will typiclaly show in your end range

recommended implementation:
→ 3-4 sets
→ 8-10 reps / arm on Z press
→ 10-15 pull overs
→ RPE 7-8 by @paytonaashley