“Come, let us sing for joy to the LORD; let us shout aloud to the Rock of our salvation. Let us come before him with thanksgiving and extol him with music and song.”- Psalm 95:1-2
FRIDAY 081119
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters OR Row
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
WE WILL HAVE A FUNDAMENTALS CLASS THIS SATURDAY.
Can you tell me what the four joints that are needed to perform?
(spine,hip,femur,and fibula)
Once the joints, parts, and movements are clear we offer these three tidbits of biomechanics:
Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc…
The dynamics of those movements comes from the hip – primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity.
Do not let the pelvis chase the femur instead of the spine. We’ve referred to this in the past as “muted hip function” (Jan ‘03:5). We also call it “frozen hip” because when the pelvis chases the femur the hip angle remains open and is consequently powerless to extend.
Four parts, three joints, two motions, and three rules give our athletes and us a simple but powerful lexicon and understanding whose immediate effect is to render our athletes at once more “coachable”. We couldn’t ask for more. (Glassman)
