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Phil Bryant

@phil_moves

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Coach/Mentor @aimtribe
🚗 @lancelot_mk6

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KEEP IT SIMPLE

What my current Middle Splits work looks like. I complete this session once per week.

Aiming to get stronger at the bottom of the range to open up the hips more quickly.

Warm up. An assortment of movements to get the hips ready for the main work. This should include things and increase temperature and introduce smaller amounts of the stress you're going to expose the body to.

A1. Supine Tailor's pose/Reclined Butterfly Stretch.

An excellent position to open the short Adductor Muscles. The C.R.A.C protocol means you contract against the load on the stretched muscles (knees together) and then contract the opposing muscles to lengthen the stretched muscles (knees apart).

x3x5-10sec contractions each way
x3 sets.

B1. Standing Tilt/Adduction

We're building strength to pull the legs apart. Part of working on the splits as an adult is teaching the body how to actually get into the position. Strengthening the "short side" of the joint is an important part of this. It also help use the ROM we develop in other contexts.

x3x5sec bent to straight leg holds each side
x3 sets.

C1. Middle Split holds.

Not to split hairs about the precise name of this, it's a hand supported classic "contract/relax". Very slidy surface/little friction for this. Lower until you feel resistance then squeeze the ground as hard as you can. The goal being to take the hands off the floor and eventually hold a weight. Hold the contraction for 30sec then soften into a 15sec passive hold letting your weight push you deeper into the stretch.

x30sec active + 15sec passive
x3-5sets.

This isn't exactly beginner friendly work. You need to have a good understanding of the alignment the hips require to get into the split. Also have built good tolerance to the stretch sensation and have the capacity for loaded work at end range.

To call back to the title of this post, with any form of training it's usually far more effective to have a narrow focus on what you want to achieve but go deep on the individual components for maximum return.

So, at the end of the day. Keep it simple. taken in Anatomy in Motion by @phil_moves

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5 months ago

Upgrading the Tools

Such a great weekend learning from @denis_calis of @sthenics_

Getting into the weeds of programming, street lifting and calisthenics skills.

Big shout to the crew @daleckistrength for hosting in their awesome training space.

Can't wait to get to work with all the new info 💪

P.S sorry again for leaving the timer on my camera and maxing out your smile Denis, twice 😅🙏 taken in Dalecki Strength Gymnastics by @phil_moves

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3 years ago

Handstand.

Recent win, managing to hold a decent 15sec handstand (start counting when the feet come together).

Slow journey with small rewards, this is the culmination of a few months of work. The challenge for me has been developing the strength in my hands/wrists as the shoulders were already good to go.

Always refining, always trying to make it better. On to longer/cleaner holds in the future. taken in Anatomy in Motion by @phil_moves

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4 years ago

Wendler's 5-3-1.

Overwork and underrecovery led to some shot knees at the beginning of the year. Slowly worked my way back into a full squat and used this method to get under some half decent weight without overdoing it.

Althought I wasn't super strict with the format, this is what was used.

Work off a training max (usually 90% 1rm)

Wk1 5reps: 65%, 70%, 75%amrap
Wk2 3reps: 75%, 80%, 85%amrap
Wk3 5-3-1reps: 85%, 90%, 95% amrap

x3 cycles.
Add 5kg each cycle.
Deload Wk7 5reps: 40%, 50% 60%amrap

My results.

Training Max = 120kg

Wk1. 102.5kg x 13
Wk2. 110kg x 13
Wk3. 115kg x 8
Wk4. 107.5kg x 14
Wk5. 115kg x 9
Wk6. 120kg x 8
Wk7. 80kg x 15
Wk8. 110kg x 9
Wk9. 117.5kg x 10
Wk10. 122.5kg x 8

Grateful to @bennyhanna7 @samuelknortoncoaching for the back up.

Work done under @aim__academy with @vik_hawksley taken in Anatomy in Motion by @phil_moves

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4 years ago

Something I've been thinking about for over a year and speaking about for 10 months. I'm so grateful to have spent time learning from the ever gracious Patrick Mckeown from @oxygenadvantage as well as @johannesegberts and @deanogladstone. The last 3 days of Instructor Training have been fabulous and I am excited to step into the whacky and wonderful world of Breathwork Coaching. taken in InterContinental Sydney Coogee Beach by @phil_moves

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4 years ago

FRONT SPLIT

Wrapping up an 8 week block, chasing a full Front Split left & right.

Spent 1 day per week with minimal stretching or flexibility focused work in between sessions. This post highlights what that session looked like. Bit of a read, bear with me...

Opening clip is my first "working set" in position at the end of first session. My "before".

Each session started below the knee.

- Ankle
- Behind the shin
- Front of the shin

Then making the way up the leg, passive holds.

- Couch stretch, front/top of the knee
- Elephant Walk, back of the knee
- Standing Adductor stretch, inside thigh
- Seated Glutes/Piriformis, outside hip

Some small dynamic movement, starting to open the hips

- Long Lunge pulses

Into weighted stretching.

- Couch stretch, Hip Flexors
- Kneeling/Standing Hamstrings

Then some active strength type work to prime the nervous system to relax.

- Straddle compression/Banded hip pull
- Long Lunge Iso hold
- Pyramid Hamstring PNF stretches

Finishing with multiple rounds of front split holds (working sets) on each side. Gradually built from 4 sets to 8 sets.

Grateful for @vik_hawksley for helping guide my efforts.

So happy with my progress. Any Q's, shoot me a DM ☝️ 😁 taken in Anatomy in Motion by @phil_moves

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4 years ago

KETTLEBELL SWING FOR YOGI'S

PART 3. Shoulders & Core cont. - Deadstop Kettlebell Swing

(Be sure to check out Parts 1 & 2 😁)

Scap Push Up. Clip 2
○ Same set up as Hand Plank.
○ Lower the body towards the ground, lats and glutes stay engaged.
○ Maintain line of the body through full range.

Banded Deadbug. Clip 3
○ Same shoulder position as Bar Lats but with the band.
○ Keep the lower back pressing into the ground, hips tucked up off the ground.
○ Breathe in and brace the core between each leg.

Deadstop Kettlebell Swing. Clip 4
○ Same set up as Hike Pass.
○ Drive the hips forward into a "Standing Plank" with a short, sharp exhale.
○ Only bend the hips when the arms are in contact with the body.

"Hardstyle Swing". Bonus Clip
○ Observe a set of 10 reps with a heavier weight in real time. Techique should be nearly identical to that with lighter weights.
○ Pay attention to how each drill relates to the Swing itself. Once competent at each drill, the swing can be done continuously for reps.
○ Always finish a set with intent and control. You're more likely to injure yourself putting the Kettlebell down carelessly. taken in Anatomy in Motion by @phil_moves

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5 years ago

KETTLEBELL SWING FOR YOGI'S

PART 2. Shoulders & Core - Back Swing or "Hike Pass"

Hand Plank. Clip 2
○ Tuck the hips forward, engage the glutes.
○ Push the shoulders forward and down towards the hips, engagage the lats.
○ Body should make a straight line.

Bar Lats. Clip 3
○ Bar is set up below the shoulder, pulling the bar straight down.
○ Tuck the hips forward, engage the glutes.
○ Draw the shoulders back, then down towards the hip, engage the lats.

Back Swing "Hike Pass". Clip 4
○ Bell is set up ahead of the feet.
○ Start with the hips loaded, lats loaded. Lean the Kettlebell towards you.
○ Pull the Kettlebell back between the knees. Arms MUST make contact with torso/inside of the thighs.

For each move...
○ Maintain a tight core.
○ Engage glutes and lats.

DO NOT
● Twist or rotate, breaking posture.
● Relax the legs while the upper body is under tension.

Stay tuned for part 3 👊 taken in Anatomy in Motion by @phil_moves

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5 years ago

KETTLEBELL SWING FOR YOGI'S

I often speak to Yoga practitioners (and other movement enthusiasts) who are seeking advice on incorporating resistance training into their schedule. They are after something that won't take hours and will improve the areas lacking in a typical Yoga practice. These areas are Grip, Hip Drive and Pulling Strength.

ENTER THE KETTLEBELL SWING.

I'll be sharing some prep work and progressions on how to prepare for the Swing over the next couple days.

PART 1. Hips - Kettlebell Deadlift.

Hinge Walk. Clip 2
○ Dowel across shoulders, pulling down towards the hips. Upper back active.
○ Front heel past the line of the back toes.
○ Front knee does not bend.

Banded Deadlift. Clip 3
○ Band set up at hip height, around the crease of the hip.
○ Tension in the band through the entire movement.

Kettlebell Deadlift. Clip 4
○ Kbell set up between middle of the feet.
○ Drive the feet into the floor.
○ Draw the shoulder back and down towards the hip.

For each move...
○ Squeeze the glutes and thighs at the top.
○ Maintain a tight core.

DO NOT
● Break posture, rounding the upper back.
● Squat, bringing the hips towards the ground.

Stay tuned for parts 2 & 3 ✌. taken in Anatomy in Motion by @phil_moves

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5 years ago

ACHIEVEMENT UNLOCKED! After a great workshop, nailed my first ever muscle up. Very happy 😁.

#muscleup #gymnasticsrings #anatomyinmotion #celebratelikeagoober taken in Anatomy in Motion by @phil_moves

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5 years ago

I've got a fever... Keen to get some work done with the new toys. Safe to say I am indeed a fan of heavy metal.

#kettlebell #kettlebellsport #aussiestrength #heavymetal taken in Sydney, Australia by @phil_moves

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6 years ago

Morning soak wraps up a little Sydney escape. Drawn to the cold.

#wimhof #wimhofmethod #icebath #cryotherapy taken in Jindabyne, New South Wales by @phil_moves

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6 years ago