Bullet Proof Your Body… Guest article by Gareth Hogg

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BULLET PROOF YOUR BODY..

Chest day. Leg day. Push day. Pull day. Circuits. Even cardio.

What ever you do at the gym, do you really warm-up, mobilise, cool-down, stretch and perform your correction work to the best of your ability?..

The following article will only scratch the surface of these important protocols, but it will provide you with key exercises for you to use in your workout plan –
& help you.. — Bullet Proof your Body!
Upper Body:
Before you begin any pressing or pulling work, your rotator cuff MUST be activated. These exercises are performed before your warm up ~ mobility and stability go hand in hand for any type of fluid movement. Try these exercises out before your upper body work to help you lift more, improve stability and protect your joints. Correction work can be performed at the end of your workout.

Mobilisation Routine: Before workout
A1. Cuban Rotations 3×15
A2. External Rotations 2×12 (each side)
A3. YTWL’s 3×3 (each letter)

Correction Routine: After workout
A1. Face-pulls 4×6
A2: Assisted Chest Stretch 2×15-30s
A3: Rotator Cuff stretch 2×15-30s
A4: Thoracic & Lumbar foam rolling
Lower Body:
Your Hip joint, Glute muscles. Quadriceps and hamstrings should all be mobilised and warmed up prior to any exercise. The correction exercises listed are to be performed at the end of the exercise session to strengthen/ loosen weak/ tight areas.

Mobilisation Routine: 
A1. Cossack Squats 3×6
A2. Amosov Squats 3×6
A3. Glute Bridge 3×12
A4: Seated (toddler) squat with hip stretch 2×15-20s

Correction Routine:
A1. Clam 3×5
A2. Developmental Gluteal stretch 2x30s
A3: Developmental Hamstring stretch 2x30s
A4: Developmental Quadriceps stretch 2x30s
A5: Foam roll Glutes/ Hams/ Calves & Quads 2×8 rolls on each muscle group
By adhering to a strict mobilisation and correction protocol during your training regime you will: help your body to limit joint stiffness, increase range of motion, decrease the risk of injury, protect tendons and ligaments and also help to safely increase your lifts.
Gareth is a BACPR Phase IV PT | Nutrition Consultant & Calisthenics nut, based in Manchester, England. Twitter: Gareth_H_ | Instagram: Gareth_H_


BULLET PROOF YOUR BODY..

Chest day. Leg day. Push day. Pull day. Circuits. Even cardio.

What ever you do at the gym, do you really warm-up, mobilise, cool-down, stretch and perform your correction work to the best of your ability?..

The following article will only scratch the surface of these important protocols, but it will provide you with key exercises for you to use in your workout plan –
& help you.. — Bullet Proof your Body!
Upper Body:
Before you begin any pressing or pulling work, your rotator cuff MUST be activated. These exercises are performed before your warm up ~ mobility and stability go hand in hand for any type of fluid movement. Try these exercises out before your upper body work to help you lift more, improve stability and protect your joints. Correction work can be performed at the end of your workout.

Mobilisation Routine: Before workout
A1. Cuban Rotations 3×15
A2. External Rotations 2×12 (each side)
A3. YTWL’s 3×3 (each letter)

Correction Routine: After workout
A1. Face-pulls 4×6
A2: Assisted Chest Stretch 2×15-30s
A3: Rotator Cuff stretch 2×15-30s
A4: Thoracic & Lumbar foam rolling
Lower Body:
Your Hip joint, Glute muscles. Quadriceps and hamstrings should all be mobilised and warmed up prior to any exercise. The correction exercises listed are to be performed at the end of the exercise session to strengthen/ loosen weak/ tight areas.

Mobilisation Routine: 
A1. Cossack Squats 3×6
A2. Amosov Squats 3×6
A3. Glute Bridge 3×12
A4: Seated (toddler) squat with hip stretch 2×15-20s

Correction Routine:
A1. Clam 3×5
A2. Developmental Gluteal stretch 2x30s
A3: Developmental Hamstring stretch 2x30s
A4: Developmental Quadriceps stretch 2x30s
A5: Foam roll Glutes/ Hams/ Calves & Quads 2×8 rolls on each muscle group
By adhering to a strict mobilisation and correction protocol during your training regime you will: help your body to limit joint stiffness, increase range of motion, decrease the risk of injury, protect tendons and ligaments and also help to safely increase your lifts.
Gareth is a BACPR Phase IV PT | Nutrition Consultant & Calisthenics nut, based in Manchester, England. Twitter: Gareth_H_ | Instagram: Gareth_H_