Mobility WoD Week 3: Don’t fight the mobility!

You need to create a very wide base of mobility before you try and progress into any kind of advanced movement pattern. If you cannot put your arms overhead without pain there is no good reason for you to be attempting any kind of high skilled movement. We have to fight the urge to push through the pain and stop fighting spending more time on mobility. Allowing your body to move how it is SUPPOSED to move should be higher on your priority list than trying to attempt kipping pull-ups.We are here to help you fight the good fight and stop fighting your much needed mobility.

We want to give you as many tools as possible to add to your mobility library. This week is all about global extension, similar idea to thoracic extension from last week but these drills put you more in a safe back bend position as opposed to focusing on just the Thoracic region.

The Thoracic region starts just at the base of the neck and continues to the start of the low back.

The drill below is very passive and should be used throughout the day, giving yourself a full 3-5 minutes in the full extended position. Really trying to create the feel of change in the muscle tissue.

This opener is a great one to do when you wake up and right before bed.  Check out the image below, make sure to breathe deep and your core engaged the whole time!

  Improving global extension can help relieve back pain, reset your postural alignment and yes EVENTUALLY help you with kipping pull-ups.

Thoracic extension via improving global extension allows you to properly open and close your shoulders when preforming pull-ups.

To get a more in depth look at global extension and your weekly mobility prescription checkout this week’s Mobility WoD by clicking the link below!

Mobility WoD Week 3: One thing you should do every day!

MICHAEL GAINES

Founder & Head Coach

My career started as a personal trainer at your typical “big box” gym franchise. Although it was a challenge from day 1, I was ready for it – clients at 5 am, clients at 9 pm; clients who aspired to be collegiate athletes; clients who had never exercised; clients who wanted a “quick fix” and crash diets; clients who were lost; and clients who were stepping into the gym for the first time.

It was a daily challenge working with a “one size fits all” program and platform created by executives focused on profit over people. Everyone is so different, so why is the program the same for each person?

I became continually frustrated – how was anyone supposed to hit their individual goals with a program created for an “average” person. How were my clients ever going to feel encouraged when their progress and success was based on impossible standards? It was wrong, and I was determined to do something better.

There needed to be a genuine collaboration of long-term strategies aligned with our member’s unique goals and lifestyles. Couple that with a safe place where they are heard, seen, and understood. Where programs for exercise, diet, lifestyle changes, conquering health battles, and gaining control are creatively designed, individually prepared, intelligently managed, and continually monitored. It took some time to get it right, but I finally curated a program in a place where each member is individually recognized, yet part of a like-minded community. A place we call The X…and a program that is Proudly Different.

My name is Michael Gaines, and I am the proud founder and head coach of The X. Before you ask…the answer is yes – I hold numerous certifications and have put in years of research that serves as the backbone of every individual program we curate. Our members are my family, and it’s hard to articulate the joy I get watching them triumph over their health, fitness, and diet battles. The results are real, long-term, and rewarding. Stop in and say hello. Tell us how you define success and we’ll help you get there!

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