My assessment from Tony Gentilcore at Cressy Performance
Sean -
What follows below are some thoughts and feedback from our session:
1. As far as the assessment was concerned, there were a few minor things that popped up. The main thing to note is that you're in pretty excessive scapular depression. You're going to live, it's nothing detrimental, and this is something that's becoming more and more common in the general fitness/meathead population, but it's something to be aware of.
Basically it comes down to this: Your lats are short, which is pulling your shoulder girdle down, which is affecting your ability to upwardly rotate your scapulae. Thankfully you don't have to concern yourself with throwing a baseball 90 MPH, but in the long run this can lead to issues down the road if it's not addressed.
Too, because of the above, you live in "gross" extension. Again, this isn't necessarily a huge issue, but it's something that affects your ability to get your arms over your head and it will undoubtedly play into your back health in the long-term.
Paying a little more attention to upper trap activation (see below), breathing patterns, and emphasizing a bit more posterior pelvic tilt will help.
2. For a refresher: HER is the CP foam rolling series.
3. Having said that, in terms of general warm-up/corrective things you should be doing, I'd recommend the following:
Supine 90/90 Left Adductor Pull-In w/ Left Reach - 6 Breaths
Deep Squat Belly Breathing w/ Lat Stretch - HERE
Supine Bridge w/ Reach 1x5/side
Side Lying Windmill x5/side
Lying Deadbugs - 6/side - full exhale on each rep
Prone Hips Flexed Hip Rocking - HERE
Split Stance Adductor Mobilization
Wall Hip FLexor Mobilzation 8/leg
Forearm Wall Slides w/ OH Shrug - HERE
Back to Wall Shoulder Flexion w/ OH Shrug - HERE
Walking Spiderman w/ Hip Lift
Alternating Lateral Lunge x5/leg
Bench T-Spine Mobilization x10
4. Squats: You need to box squat like it's your job. I think we really cleaned up your technique while you were here, and I'd really like you to stick with box squats as it prevents you from going into that classic "butt wink" pattern.
For a refresher, HERE is a blog post I wrote on squatting technique which covers most of what you and I went over in person.
Remember the cue I gave you to maintain the distance of that imaginary line from your nipple line to your belly button. "Owning" that rib position is HUGE for you, and something that will prevent you from tearing up your back.
Something else to remember: you're unstable. While I won't go out of my way to say we need to use crowbar to unglue those hips of yours, it's safe to say you need some work there.
The cool thing is that we EASILY got your more range of motion when we hammered those side planks and worked on core stability.
5. Deadlifts: Focus on keeping those hips just a shade higher on your set-up to help engage those hamstrings more. Also, remember the cue I gave you to "stiffen your upper back." This will do a few things:
A) It will posteriorly tilt the scapulae (which you need more of).
B) It will help to engage your lats which in turn will provide a bit more spinal stability.
One last thing we covered is that you need to focus on generating force INTO the ground. Don't just bend over and pick the bar up. Drive your heels into the ground and pretend as if you're pressing yourself away from the floor.
6. Also, do more single leg work!!!! I know it sucks, and it's not sexy, but again, long-term, it will help keep you healthy. Try to hit a single leg movement with each training session.
Other things to include more of in your programming would be things like cable lifts and chops, as well as Pallof Presses - really, anything that will hammer the external obliques and RA to promote more posterior tilt.
Reverse Crunches would be a money maker for you.
WHEW, that's about it really. Hopefully that gives you some insight. Let me know if you have any further questions, and I'd be happy to help!
Tony
