Functional Range Conditioning

5 years of Kinstretch taught me 5 things. (this is Part II, earlier I posted a video about the hardest thing of being a Kinstretch coach this one is celebrating the positives) It changed how I train, teach, and coach. Forever. Flexibility without strength is a liability. I used to chase range. Yoga, stretching, “open hips.” Kinstretch taught me: Can you control it? Can you own it? If not, that range isn’t helping you. It’s hurting you. PAILs. RAILs. Strength at end range. That’s where safety lives. Your joints need a job. Every day. We brush our teeth. We shower. But we don’t move our joints through full range? CARs are joint hygiene. Not a workout. Not optional. 5 minutes. Every morning. For the rest of your life. Because use it or lose it is real. And I’ve seen both. Capacity = Dignity. This is the big one. Training isn’t just about looking good naked. It’s about carrying your own groceries at 80. It’s about stairs not being scary. It’s about getting off the floor without help. Training buys you choice. Freedom. Independence. That’s dignity. And everyone deserves it. It’s better performance and longevity at my favorite activities It’s about cultivating better connection between my nervous system and the rest of the body and that one is huge cause we all know that the nervous system is the one controlling the body  Thank you, @hunterfitness + @_christina_gonzales__ + @drandreospina Spina For the system. For the standard. For the mission. 5 years in. Just getting started. Come train for capacity. Come train for dignity. Come train for the life you want to keep. @functional_range_conditioning #Kinstretch #5Years #FRC #throwback #controlyourself @kinstretch

The hardest part of being a KINSTRETCH coach for 5 years? Watching people suffer… …for problems I know how to solve. It’s hearing the yogi who stubbed her toe in downward dog… Because she didn’t have the hip strength to step her foot through. That’s not a flexibility problem. That’s a strength problem. It’s the Olympic lifter stuck at the same PRs Because their wrists are “unhappy.” Not realizing: Train the joint, unlock the lift. Your wrist isn’t weak. It’s underprepared. It’s inviting the tennis player to Kinstretch Saturdays. “Good luck with that,” they say. Dismissive. Next week? They’re icing their elbow before the tournament. Sir. I could have helped. The hardest part? The cycle. Do your favorite activity. Get a boo-boo. Take time off. Go back to your favorite activity… Without fixing what caused the boo-boo. Without layering in strength to prevent it. Lather. Rinse. Repeat. Until the boo-boo becomes a surgery. Until the favorite activity becomes a memory. If they’d only come to KINSTRETCH . If they’d only train their joints. They could break the FREAKING cycle. Your body isn’t broken. Your strategy is. It’s not complicated. It’s just ignored. Until pain forces you to pay attention. Don’t wait for the boo-boo to get louder. We don’t stretch. We prepare. For life. For sport. For dignity. DM “CYCLE” if you’re done with lather, rinse, repeat. I’ll save you a mat. And your joints. @kinstretch @functional_range_conditioning #BreakTheCycle #Kinstretch #FRC #mobility #Over50Fitness

There is joint range of motion and tissue capacity. Thats what we have to work with. I dont care about specifically target my posterior delt in isolation because I dont need/want to. I want my shoulder to have the ability to actively move into endranges with control with varying loading intensities. For these at a retraining intensity I completed 2 sets, with a low load (30lb), to moderate fatigue, not near failure. This training allows me to do things like spar and hold pads with minimal issues.

Shoulders The Shoulder is a ball and socket joint, rotation is a fundamental movement A joint that has bothered me personally; extremely frustrating I couldn’t move my right arm above my head for a very long time with no pain (probably 2 or 3 years) So I couldn’t do any overhead work or hanging until recently By using the @functional_range_conditioning and having a great physio @kellymclaughlin84 I am in a lot better place and have started to get back into overhead work There are other areas I have trained, but rotation was a big factor We usually train linear movements which is great and keep doing it This could be another movement to add into your training, if your body needs it Here I am training Internal rotation, where I was very limited and still have room for improvement Doing sets of Pails and Rails, followed by some eccentric work with the resistance band, finishing on some capsular cars and cars Move through the largest range of motion pain free when possible (Video sped up x4) #mobility #mobilitytraining #functionalrangeconditioning #London #Blackheath

You can do THIS without... an Ankle, Knee, hip and more... If you are not training the joints and ensuring you have the fundamental joint ranges of motion your lifts will always suffer. You need to train everything the joints, connective tissue, muscle tissue and of course the SKILL. If you are looking for a different approach to your training DM or comment and let's get you moving forward. #functionalrangeconditioning #mobility #olympiclifting #clean #squatjerk

Shoulders feeling pinchy in wheel? Try these drills 💪🏼 I struggle massively with shoulder flexion so this is something I do weekly!! Focus in rotation of your joints (especially hips and shoulders) will give you so much space to push more depth and flexibility! Have you tried any of these?

Sim. Em 2014 logo após uma cirurgia de LCA eu ouvi do médico que não iria mais agachar abaixo de 90 graus. Que meu joelho ja estava muito comprometido e que se forçasse iria ganhar uma artrose precoce de presente. Quando ouvi aquilo pensei: Como assim não vou agachar mais? Sou personal, agachar faz parte do meu trabalho e da minha vida. Eu não me dei por vencida quando ouvi aquilo. Pensei: Muita gente se machuca muito pior que isso e tem uma vida normal… eu vou conseguir também. E por 3 anos eu tentei tudo o que se pode imaginar para melhorar o joelho. A dor melhorava mas não resolvia. Ate que em 2017 eu conheci o @functional_range_conditioning . Antes de pensar em fazer qualquer curso eu precisava resolver o meu próprio problema e então comecei a treinar a metodologia de forma online. Após 1 ano de treino meu corpo mudou tanto que eu decidi que queria me aprofundar nesse novo treinamento. Foram 4 certificações: FRC, Kinstretch, FRA e ISM model Um conjunto de conhecimentos que eu nunca imaginei. Além das 4 certificações, são 9 anos treinando com constância e dedicação. Sou muito grata a todos os profissionais que me ajudaram nessa jornada, especialmente @drandreospina , @coachzachdeck , @dani.deck_ @nat_a_what @coach_rt3 @hunterfitness Não foi apenas meu corpo que mudou, e muito, mas a perspectiva que hoje eu olho o corpo humano. Você já ouviu que não seria mais capaz de realizar algum movimento? Me conta nos comentários

This is why I’ve been working on my mobility for years! For functional strength☺️ My 5 month old has me doing all kinds of different movements. Bending, squatting, lifting, twisting. And my body was ready! Lifting for years was a great foundation, but adding what I learned from @functional_range_conditioning helped me use that strength in every position. That is why you MUST compliment your strength and conditioning with dedicated mobility work. This guys is like a little sandbag that can move…and cry lol. If you want to enhance your mobility come take my class at @stellar.athletics on Tuesday mornings! We work on strength, endurance, AND mobility. If you are a new parent or grandparent, this type of training will ensure that you can keep up with the little ones without breaking down🙏🏽 #mobility #mobilitytraining #parenting #parenthood #parents

Come sweat and struggle with us at 9.30am at Surfer’s Gym for Mobility Lab class! 😅 Strengthening at end-ranges of motion can be a highly effective way to improve mobility. Developing greater strength and control in these positions helps the nervous system become more comfortable and capable at these ranges, which may reduce protective muscular tension and improve usable range of motion. Rather than relying solely on passive stretching, end-range strength training builds the capacity to actively control and express mobility. Come join the Friday crew! 🤜 #mobilitylab #sydneystrengthconditioning #surfersgym #functionalrangeconditioning #kinstretch

Continuous tension. No breaks. One set from the FRS Internal Strength Model was enough. . Jim J. Morgenstern, DC Rubber City Chiropractic Akron • Cleveland • Ohio • Sports Chiropractor . #FunctionalRangeConditioning #FRC #FRSInternalStrengthModel #StrengthTraining #SportsPerformance @functional_range_conditioning @drandreospina

✴️With chronic, repetitive, or insidious onset of pain it is important find the DRIVER✴️ Symptoms, usually, tell us something is wrong but not necessarily what is wrong. And sometimes when something is chronic you have to address things one at a time. In our profession, we have standards for mobility, flexibility, strength, power etc. These values can change and do change but some things have held strong for decades. ✴️Range of motion, or mobility, is something that is easily ignored. Strength in full range of motion is completely ignored. That's why I love @functional_range_conditioning It addresses both and you see it AND feel it. It's just one ⛏️ #pt have 🙏🏼@amylepine and @pacific_beach_surf_club member

💥SPINE CARE💥 TRAIN THE SPINE! The spine is made up of 33 vertebrae, and 24 of those vertebrae have movable facet joints meant to flex, extend, and rotate. Training and improving joint function - Flexion, Extension, and Rotation of the spine is very important for proper working function of the spine. Here are a few movements shown in the videos that can be beneficial in training and improving joint function of the Spine: 💥FRC Tall Kneeling Spine CARs (emphasize hip extension) 💥FRC Standing Spine CARs - on a Belt Squat (to stabilize the hips and pelvis from moving to better isolate the Spine) 💥Belt Walks (Spinal traction/decompression) 💥T-Spine Flexion + Extension 💥T-Spine Rotations (exhale as you reach, eyes follow hand) 💥Lumbar Spine Flexion + Extension 💥Reverse Hypers - BW and weighted ***Note: The Lumber spine moves in millimeters… but it moves*** While improving joint function of the Spine, you also need to strengthen the Core (Abdominal Wall). Strengthen the Core to support the spine as your athletes move dynamically through space. Emphasize training the Core with a neutral Spine. Train anti-rotation, anti-flexion, anti-extension, anti-lateral flexion… anterior core, obliques, and posterior core (like your multifidus, QLs, and erectors). ***Note: To support the spine while Axial loaded - whether lifting weights or blocking another man for example in the sport of football.*** Here are a few movements shown in the videos that can be beneficial in training and strengthening the Core: 💥McGill Curl Ups 💥3-Way Bridge 💥Reverse Hypers - BW and weighted 💥Loaded Carries - Farmer, Suitcase, and Anterior 💥Heavy Pallof Holds 💥Heavy Pallof Rotations ***Incorporate these into your Warmups prior to Training your heavy Axial Loaded compound movements like… •Squat Variations •Deadlift Variations •Olympic Movements TRAIN HARD, and TRAIN SMART!!! GET BRUTALLY STRONG! But having a HOLISTIC approach to training is important - training all athletic qualities all the time!