Wolfe Movement
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Russell Wolfe
NSCA-CPT, PT MSc student, Kin
06/30/2020
I’ll be teaching a Strength & Mobility Bootcamp as part of the Get Fit for Food Security Fitness Challenge this Saturday, July 4th at 5pm! is the great foundation running this challenge, and it’s all in the name of benefiting Montreal food banks.
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If the cause interests you, be sure to check out the other classes given throughout the month until July 12 on Meet the Need MTL’s Instagram page!
👋 Last week I shared some at-home exercises to help load and progress the hinge pattern. But if you’re having trouble with them, this drill is for you.
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🏋🏻♀️To optimally load the hips in the hinge, we want to keep the back relatively straight. Too much back rounding or arching (yes, arching can be just as problematic) can both contribute to an inefficient, uncomfortable or even painful hinge. In these cases, sometimes your best bet can be to strip things down to just the fundamentals, before going crazy with load or fancy variations.
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🧹 Here we keep a stick/broom-handle flat against all points of the spine, from tailbone to skull. This is going to reinforce proper spinal awareness and positioning while exposing any bad habits. If keeping the stick against your back isn’t a problem for you, this might not be the drill you need though.
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⏰ Spend a few minutes on this before your workout or just whenever you have a spare moment around the house. Eventually you’ll ingrain the proper technique and when you load the hinge with more challenging exercises, things will feel a lot better.
05/22/2020
🤾♀️When it comes to improving athleticism, performance or even everyday function, the body doesn’t think in terms of muscles. When you want to jump to catch a frisbee, your brain doesn’t say “time to contract my quadriceps and gastrocnemius!” It says, “time to jump and catch the frisbee, and try not to fall over in the process”.
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🏋🏾♂️So why should we train any differently? These 8 patterns (initially inspired by ) cover the major movements we should strive to improve competency in. They also reflect how I’ve been designing my workout programs recently, both for myself and clients. I try and hit each of these patterns at least once per week.
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🕵🏻♂️In the coming weeks, we’ll be looking at each of these movements more closely and we’ll go over a number of at-home exercise options to start improving and appreciating them.
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❓Are you still working out chest and back on Monday, bis and tris on Wednesday, and legs on Friday? Try thinking in terms of movement, your body already does!
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