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Anatomy In Motion

@aimtribe

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AIM is quality of life through quality movement
🏋🧘‍♂️🤸‍♀️
We build strong, supple savages
👇 Get started building the body you want

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REGRESSION TO PROGRESSION

Teaching, working & building bodyweight strength work isn't as straightforward as lifting weights 👀

This is why we love implementing regression to progression model programming as it allows for the following:

➡️ Allows us to share the context behind work. Basically everyone knows the why & how
➡️ Keep the regression work higher at the start of program to keep Intensity low during strength work
➡️ We get to use the "basics" which can be used as a reference point in the future
➡️ Deeper into the program We use it as preparatory or pre exhaust work for the main strength block
➡️ Deloading & peaking is easily manageable in a group setting

Tribe going through some prep work before they hit the main event 🙃

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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My beautiful time in India.
Took my breath away and made me cry with gratitude for this beautiful world that we can sometimes find. Thank you for your kindness world#onepersoncanchangeyourday#india#shiva#ganesha#hariwar#kindnessofstrangers#love#real#culture#honest#indianmusic#yoga#union#oneexperience#mountainschangemeeverytime#reachforthehills

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HINGING FUNDAMENTALS

Everyone knows hip & spine integrity is essential for performance (& day to day life!)

Here are few pathways & movements we use to introduce, work & build the hinge pattern 🙃

Though the pattern is same; the intent & context are very different for each movement

Strength & flexibility are the obvious attributes we're seeking to develop long term 😉

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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PREP YOURSELF

Here's a quick example of how to get preparatory work in before a lowerbody strength session 🙃

Thinking is simple...

Do the non-negotiables at the start which will help stimulate & prime us for the session ahead while also helping us develop long term 🙌

This process takes us about 15 minutes after which individuals start doing their main lifts 👊

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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CULTIVATE EXCELLENCE

To raise the standards in the quality of work being done we need 2 things -

1. Quality of information, details &/or direction being provided needs to be super high as well as clear and succint 👌

2. Ownership in the form of confidence, understanding, willingness and proactiveness to do the work needs to be demonstrated 😊

Both these boils down to the art & science of coaching

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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FLEXING 3 WAYS

Who doesn't want to be strong, swole & supple❓

If you answered ''me'' then we're probably not going to be friends 👀

For those on the quest to physically develop themselves into sophisticated savages then here's a HUGE underlying principle to implement into your training

"Postion of flexion"

Sounds boring but here's the quick low down:

👉 Mid range
👉 Lengthen range
👉 Shortened/peak contraction range

Basically working certain structures with the intent of maximising fiber activation through its full range of motion

Example could be hamstrings or quads: everyone wants strong, resilient, flexible & healthy legs

Here are 3 movement to hit the same structure in different positions

Quads:
1️⃣ FFE Split squats: long
2️⃣ Squat: mid
3️⃣ Straddle compression: short

Hamstrings:
1️⃣ Romanian DL: long
2️⃣ Deadlift: Mid range
3️⃣ SB Hami pullthroughs: Short

You can practically do this on any structure: back, biceps, etc

We use this principle in variety of contexts depending on individuals intent & capacity

Long story short...

Flex 3 ways 🙃

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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TAKE A STANCE

This week we're going to look at lowerbody development 🙃

1 of the 3 key ingredients for building legs is understanding & utilising appropriate "stance"

👉 Single leg stance
👉 Split leg stance
👉 Bilateral stance

There are then variations of these stances 😉

Fexibility, strength, hypertrophy, balance/stability or acceleration/deceleration at lower limbs will need a combination of these stances

Demands & dosages will depend on the adaptations we seek to illicit 👊

Looking forward to sharing a little more on 2nd key ingredient "position of flexion" inside our free FB group for coaches later this week 🙌

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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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 ☝️ 😁

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BUILDING BASICS

Foundation is subjective & will be different for individuals but one thing remains constant...

If we miss the beginning, the BASICS, then we are destined to go back and visit it at some point 👀

Yes it's not glamourous but neither is that lack of progress or worse that ache or niggle 😳

AIM tribe-sters working basic SASS fundamentals for volume (6 sets of 2x10s) 😍

👉 L-sit/tuck variations
👉 Arch hang
Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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REGRESS TO PROGRESS

Developing both strength & flexibility attributes using the diagonal stretch

3 steps to progressively build this move:

👉 Kneeling
👉 Both legs bent
👉 Front leg Straight

We can chat about knees, ankle, hip flexors, glutes or anterior/posterior chain 👀

So much goodness packed into 1 move that was originally learned from the macdaddy of movement Mr Ido 🙃

Doasage: We initially aim for 5 controlled touches with 5s iso hold on last rep/side

P.S. The vids are in reverse order 😅

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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Keep going. I hear you, AND you got this!

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BUILDING MCDADDY PEGS

Here are first 3 lowerbody movements we use to assess, teach & build savage pegs 👀

1️⃣ STEP UPS
2️⃣ SLDL
3️⃣ SPLIT SQUAT

Nope, there's no squats or deadlifts at the beginning 😳

Why❓

We're after long term development with short term wins sprinkled for someone who's getting started 😊

Simple thinking...

👉 If you're not aware, in control or able to demonstrate stability then building strength is going to be limited

👉 We get to learn, practice & build key foundational principles such as hinging, breathing, shoulder stability & single leg work which have a HUGE transferable qualities for other movements & modalities

👉 Building trust & confidence for individuals in their bodies. To know you can move, load & express force through ankles, knees, hips & spine while coordinating all of the above in different contexts

👉 We don't need to put undue stress on the body, nervous system or certain structures. It's simple to use these in variety of ways to impose demands & elicit adaptations

These are also a great way to facilitate or build towards squats & deadlift 👊

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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