3 Top Stretches for More Flexibility and Mobility with Yoga Diva Sadie Nardini

I got a chance to hang out with World Renown Punk Rock Yoga Diva Sadie Nardini and talk about flexibility. In the video Sadie is going to share her 3 top Yoga poses to help you improve your overall performance and be more flexible. Sadie is the creator of Core Strength Vinyasa Yoga in which she teaches all over the world. It’s a quick routine that you can do after each training and workout session to improve your overall flexibility. Use this 6-minute routine after every training session for increase flexibility and mobility along with fewer injuries. 1. Pigeon Pose 2. Q-L Stretch 3. Hamstring Stretch Sadie is a dynamic yoga anatomy expert and the Founder of Core Strength Vinyasa Yoga, where new generation anatomy knowledge meets Vinyasa flow. She teaches the 7 Core Cues of Yoga Alignment, principles that will ensure the most safety, strength and results in every pose, every time. Sadie is one of the fiercest yoga and wellness leaders in the world. She’s the author of The 21-Day Yoga Body (Random House, 2014) and Her Total Body Transformation DVDs are #1 bestsellers on Amazon. Sadie is on the faculty at renowned mind/body centers Omega and Kripalu, and tours with the Yoga Journal Conferences. She is also a wellness expert for the Dr. Oz-based website Sharecare. Learn More about this Punk Rock Diva Follow Sadie Website – http://www.sadienardini.com YouTube – https://www.youtube.com/user/sadienardini Facebook – https://www.facebook.com/SadieYoga

Hurdle Hip Mobility Drill – Warm Up Exercise

  Fellow Strength and Conditioning Coach Delroy Rhooms owner of SST Canada – Oakville, took me through a couple of new hip mobility drills before our training session. I have extremely tight hips, due to the lack of stretching throughout my professional sports career and it has caught up to me. Now using warm up drills before training to open and extend my hips so there is more mobility is a necessity. This was tough for me as I struggled but it helped prepare for my brutal training session. If you have tight hips then these drills are effective. Hip Hurdle Warm Up Drills Single Hurdle Hip Drill 3X 12-15 each leg Double Hurdle Hip Drill 3 x10 reps You may need to start using a lower barrier like bench, chair, or low hurdles. Once you feel the hips opening up and becoming more flexibility, then you can raise the barrier level. This hip mobility warm up drills before training sessions will help loosen up tight hips while bouncing on the balls of the feet. Great for MMA Athletes, Muay Thai Fighters, Kick Boxers, Tae Kwon Doe, Karate and Boxers Check these out and add them to your pre training warm up. Benefits to Increasing Hip Mobility • Athletes will get faster, and stronger • More Powerful Kicks • More Flexibility in Grappling • Better Range of motion in hip allows for more effective BJJ • Develop more leg strength will better squats • Less Chronic Back Pain • Improves your balance and co-ordination Funk-Flex Elite Strength and Conditioning for MMA and Combat Athletes – CLICK HERE  TO GET YOUR COPY – http://www.funkflexmmaworkouts.com  SST Oakville – http://www.sstcanada.com/oakville LOCATION: 505 IROQUOIS SHORE RD,UNIT # 12, OAKVILLE, ONTARIO L6H 2R3 (4600 Square foot training facility) EMAIL : OAKVILLE@SSTCANADA.COM PHONE: 905 338 1500

Metabolic Circuit Workout (HIIT) and 4 Week Program

How to Use Metabolic Circuit Workouts (Build Lean Muscle, Burn Fat, Get Ripped!) Metabolic Circuit Workout – 2013  Metabolic Circuit Workout Perform each exercise for 45 seconds of work followed by 15 seconds rest.  Rest for 2 minutes and repeat for 3 total rounds  EXERCISE LIST
  1. One Arm Kettlebell High Pulls L
  2. One Arm High Pull R
  3. Grizzly Hanging Running Abs
  4. Overhead Med ball Lunges
  5. Alternating One Arm Swing
  6. Grizzly Knee Raises
  7. Prisoner Squats
  8. Hindu Push Ups
  9. Pull Ups
  10. Plyo Side to Side Hops
TO MAXIMIZE YOUR RESULTS CHOOSE FROM ONE OF THE PROGRAMS BELOW FREE 4-WEEK SPARTAN TRAINING SYSTEM PROGRAM -BUILD MUSCLE-BURN FAT (WORKOUTS AND NUTRITION) http://www.spartantrainingsystem.com OR Choose 3 workouts from the videos below. Use these workouts for the next 4 weeks and gauge your results. Make sure that you try and increase the weight and reps each workout. Challenge yourself! Use the Schedule template below to help you set up your week. The goal is to get 4 main workouts each week, with rest in between and use your 5th workout day as an active day to do anything you want, a sport; your own workout; one of my abs and core routines; or something else. JUST BE ACTIVE! Make sure to get 2 rest days every week (NO LESS!) Rest, Recoup and Recover is extremely important for your muscles to grow and your body to rejuvenate for the next week. Finally before each workout make sure you warm up and get perform a complete post workout stretch  GET IT DONE! ORDER YOUR GYMBOSS TIMER – ONLY $19 – http://tinyurl.com/yllwjdt METABOLIC WORKOUT LIST – All of these HIIT workouts are to help build muscle while burning fat Metabolic Circuit Workout – 2013   Metabolic Doomsday Workout   Spartan Metabolic Workout   Metabolic Massacre Workout   Metabolic Fat Burn Workout   Super Spartan Metabolic Workout   Warm Up   Dynamic warm Up Stretch   Post workout Stretch   Schedule Template – This is just an template. You can change your workout days to fit your lifestyle but make sure you rest at least 2 times a week, with one in the middle of your workouts if possible. Monday – Workout A Tuesday – Workout B Wednesday – Rest Day Thursday – Workout C Friday – Your Choice – workout A, B or C Saturday – Free Workout Day Sunday – REST GOOD LUCK


3 out of the top 4 shoulder injuries involve the rotator cuff so you need to keep them healthy. I know a lot of fighters that train and fight through this injury, which only leads to long time problems, surgery and early retirement. Here’s one of the best stretches you can do for your rotator cuff. I didn’t even know you could do this until Rick Kaselj, MS told me about it! I started using it yesterday and I can feel it. The deep fascial rotator cuff stretch is way more effective than other traditional static chest stretches because it hits the fascia in the shoulder. I have added this to my daily stretch routine Watch it in the video below. The fascia is connective tissue that encases muscles and connects groups of muscle together. With a regular chest stretch, you hit the muscle but what also is affected in a painful joint is the fascia. With shoulder pain, connective tissue shortens up and gets thick. We need to hit fascia in order to stretch it out, thin it out, and help the muscle move better while loosening up the shoulder. Regular static stretch of the chest does not do that. Click Here To Watch and Try a Sample Fascial Stretch from FMSP Train Hard, Stretch Daily, Fight Eazy!  

Spartan Post Workout Static Stretch Routine – Follow Along and Demo

Spartan Post Workout Stretch Demo GET YOUR  FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt   Spartacus Post Workout Stretch – Follow Along – Download and Share this Stretching Routine
Spartan Post Workout Stretch Routine Stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated, often by abduction from the torso, in order to improve the muscle’s felt elasticity and reaffirm comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion. – Wikipedia – http://en.wikipedia.org/wiki/Stretching Stretching is extremely important for your recovery and over-looking can lead to injuries, soreness and decrease in workout performance. Static stretching is a must-do not an option for anyone training or working out in order for your sessions to be safe and productive; you must incorporate this after your workout. The static stretch down routine performed after your session are complete, will help to relieve muscle soreness and return your muscles and tendons to their “pre-training state”. It’s at this time that you should do your more focused stretching routine as well. This will take 5-15 minutes after your session. SPARTAN STRETCH ROUTINE – DEMO Set your Gymboss Timer for 30 seconds intervals. Perform each stretch and hold for 30 seconds at end range for both the right and left sides. 1. FEET – Ankle Roll 2. CALF – Calf Stretch 3. HAMSTRINGS – Standing Toe Touch 4. QUADS – Standing Quad Stretch 5. ADDUCTOR/ABDUCTOR – Side Stretch – Warrior Stretch 6. HAMSTRINGS – Seated Toe Touch 7. GLUTE/HIP – Seated Cross Leg Glute and Hip Stretch 8. LUMBAR – Lumbar Stretch 9. QUADS – Hurdle Stretch 10. GROIN – Groin Stretch 11. LAT STRETCH – Downward Dog 12. ABDOMINAL STETCH – Upward Dog 13. GLUTE STRETCH – Lying Knee to Chest 14. HAMSTRING STRTCH – Lying Straight Leg Pull 15. GLUTE/LUMBAR STRETCH – Cross Body Stretch 16. SHOULDER STRETCH – Cross Body Shoulder Stretch 17. TRICEPS STRETCH – Triceps Stretch 18. CHEST STRETCH – Chest Stretch 19. NECK STRETCHES – Front, Side and Rotational Neck Stretch Benefits of Post Workout Stretch • Increases your muscle flexibility and growth • Increase the range of motion in joints • Helps to avoid injuries such as muscle pulls, sprains and tendinitis • Improves your coordination • Decreases tension in your muscles and joints and relax your body. • Enhance the oxygenation of muscle and its recovery. • Reduces the post-exercise DOMS (Delayed Onset Muscle Soreness) Methods of Stretches There are different types of stretches that can be used and not all are created equal. In the STS program we will be focusing on Dynamic Stretching before the workout and Static Stretching for after your workout. I think it is still important to get a brief understanding of the different stretches that can be used. Dynamic: involves controlled movements through a full range of motion by moving parts of your body and gradually increasing reach and speed of the movement. Dynamic stretching improves flexibility and is done after a warm up to reduce the risk of injury. Static: involves lengthening a muscle or muscle group to extend its range of motion and then holding it. These stretches are held steadily, stretching to the farthest point you comfortably can for between 20-60 seconds. Static stretching needs to be performed when the muscle is warm and is done after the training or workout session. Ballistic: Ballistic stretching uses bouncing; rebounding and the momentum of a moving body or force the limb into an extended range of motion. This is stretching, or “warming up”, by bouncing in and out of a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. This type of stretching is very risky and should not be used without supervision of a knowledgeable trainer. Active: this is stretching without an aid. This is a type of static stretching; you stretch one muscle by contracting the opposing muscle. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your antagonist muscles. Passive: This is a type of static stretching that involves a partner that will assist in moving the limb into the new position. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. Isometric: is a type of static stretch in which you tense a muscle in order to reduce tension in it. This involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased flexibility and is more effective than either passive stretching or active stretching alone. PNF (Proprioceptive Neuromuscular Facilitation): is a stretching technique that combines stretching and contracting the muscle. PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility.