Milestone #1: Find Your Flexibility
Milestone #1: Find Your Flexibility
Do You Have Hip/Core Sequencing Issues?
The Centers for Disease Control and Prevention estimates that 80% of adult Americans do not get the recommended amount of exercise necessary to control weight, receive mental health benefits, and reduce the risk of developing chronic diseases such as heart disease, diabetes, and some cancers.
Today, we’re going to help you determine how to start SMART…regardless of whether you exercise or not.
If you don’t exercise you can look forward to a future diagnosis of sedentary death syndrome since you’re ignoring the fact we already know exercise is effective in primary prevention, secondary prevention, and in the treatment of many common diseases.
What If You Want More From Exercise?
As a professional in the health & fitness field, I am surrounded by people who exercise.
When I venture out into the real world such as an expo or trip to the airport, I am hit with the reality that nearly everyone is a mess.
Posture, weight, mood, and body mechanics all give clues to the major health epidemic we ALL must tackle.
And, it is 100% preventable.
There are solutions, so let’s focus on taking the path from sedentary to active.
Most who do not exercise will receive a recommendation from their primary care physician to begin walking.
This is absolutely a step in the right direction and one I would highly recommend.
However, what if you want more from exercise?
What if you desire more strength, shape, and tone beyond walking or gardening?
What if you transition your life from completely sedentary to walking regularly and you are looking for the next step?
Those who fail to follow proven systems are destined to deal with the risks of injury associated with not personalizing your exercise routine.
There is a solution!
Take a TEST to determine where are you on Your Performance Journey™.
Your Performance Journey™ begins by assessing what your body needs.
When you PERSONALIZE you will PROGRESS because approaching any destination is infinitely streamlined when the starting point is well-defined.
Your Performance Journey™ is organized with milestones and checkpoints unique to each participant, and can be considered the “martial art of fitness and the gold standard within the gym industry.”
The twenty-one milestones are grouped into seven colored strength bands (white, yellow, green, blue, red, orange, and black).
Your mission is to accurately assess where you are and begin moving towards your self-defined performance goals and the Black Strength Band.
Let’s Determine If You Are In Milestone #1
Step #1: Lie on your back. Keeping both legs straight with feet in neutral and soles perpendicular to the floor, slowly lift one leg as far as you can without bending the knee or lifting the other leg.
Step #2: Determine the range of motion your leg travels before you compensate (bend the knee or lift the down leg). If you have a certified FMS instructor, you’ll pass this assessment with a “2.” If you estimate the range of motion yourself, look for greater than ~60 degrees of range of motion from the floor.
If you pass this assessment, you will go to the assessment within Milestone #2.
If the Milestone #1 assessment is flagged, Your Performance Journey begins in milestone #1 and the white strength band.
Milestone #1, FIND YOUR FLEXIBILITY, takes you from stiff to more flexible hips through 7 checkpoints of the Perpetual Personal Training System.
1st Checkpoint: Realization: You realize that your hips are stiff, and notice that your body is not moving easily as it once did. You may find that you aren’t as confident in how you move and notice the effects bleeding into other areas of your body. You conclude that your body is not optimizing movement as a result of your impaired hip mobility.
2nd Checkpoint: Baseline assessment: The baseline assessment in Milestone #1 is an active straight-leg-raise protocol as described within a Functional Movement Screen (FMS). Scoring the active straight-leg raise as a “1” or less than 60 degrees indicates there’s an issue with hip/core sequencing and stability.
3rd Checkpoint: Foundation: Foundational elements are always included since body, mind, and spirit are inextricably linked. Some questions to raise include: Are you managing life stress? Are you sleeping well? Are you moving the body and getting cardiovascular exercise? Finally, do you have a good relationship with food? Are you providing your system with an abundance of vitamins, minerals, protein, fiber, and hydration through clean food? Or, are you trapped in the habits and behaviors of purchasing and consuming fast and processed foods, resulting in low-grade fuel causing weight gain, poor movement, and accelerated aging?
4th Checkpoint: Bodywork: Bodywork in Milestone #1 emphasizes active straight-leg raise corrective exercises, Reflexive Performance Resets, and neural resets. Neural resets are outstanding for all white strength band milestones: breathing, hip hinging, head nodding, rolling, crawling, and all the myofascial prep we recommend with foam rolls and sticks.
5th Checkpoint: Optimal strength & conditioning: At this point, blending back into all those neural resets is the cornerstone of programming to open up the hips. This is optimal for a lot of you because your hips are closely connected to your core, your spine, and even affect your breathing As a result, sitting on a machine and extending your leg or performing a heavy leg press will not necessarily correlate with increased hip mobility and flexibility. Neural resets tap into our evolution, genetics, and how our bodies are designed to move. The golden rule with the white strength band core strength and conditioning work is to avoid loading movement.
6th Checkpoint: Reassessment: The reassessment is the active straight-leg raise. Comparing the initial active straight-leg raise to the reassessment will reveal improvement if we’re programming appropriately. Very frequently people begin our program with a thirty-degree straight leg range of motion while supine. After performing some very specific exercises to enhance the neural connection and stability of the appropriate muscles and re-establish correct functioning, dramatic increases in how high the leg can be raised will occur. Performing these very specific exercises from proven systems will be highly effective in a fixed amount of time.
7th Checkpoint: Achievement: Following the reassessment, participants will objectively see a change in their active straight-leg range of motion. They will comment that their movements feel better, notice that their hips are more flexible. The next milestone is determined by an objective assessment.
Personalizing your program and following the 7 checkpoints within Milestone #1 resulted in gains in hip mobility and you experience progression.
At the completion of this milestone, participants who initially lacked adequate hip mobility in an active straight leg raise will earn a QUICK WIN and transition to the next milestone.
Congratulations! You are progressing and ascending Your Performance Journey™.