What You’ll Uncover in Gray Cook Secrets of the Hip and Knee
Gray Cook – Secrets of the Hip and Knee
On this 2-disc set, Secrets of the “Hip and Knee”, quantity two in the Secrets Collection consisting of Secrets of the Shoulder, Secrets of Core Coaching, and Secrets of Primitive Patterns, Gray Cook and Brett Jones train find out how to uncover asymmetries that forewarn of future danger of harm. Right here’s a breakdown of what you’ll discover on this highly effective DVD set.
Introduction, 24 minutes
On this dialogue, Gray and Brett level out that when speaking about the heart of all motion individuals typically neglect about the hip. This DVD set contains the hip and knee as a result of the knee finally ends up getting punished in consequence of hip and ankle issues. Brett reveals that there isn’t a such factor as lateral monitoring of the patella; it’s really a hip drawback. It is rather necessary that we’ve got robust hips. As an entire, we’re a sedentary inhabitants which causes us to lose hip mobility. Brett reveals and discusses the 4 secrets and techniques of the hip.
- The hips are a nasty neighbor.
- You’ll be able to’t isolate the hip again into well being.
- There are 3 foot positions you need to practice.
- The hip flexor paradox.
FMS Screening, 8 minutes
There are two methods you need to test motion patterns. It is best to initially test a motion sample with a display, and if you happen to fail the display you need to transfer to an evaluation. On this part, Gray and Brett display 4 of the seven checks from the Useful Motion Display; the deep squat, hurdle step, in line lunge, and ASLR.
Mobility Evaluation, 14 minutes
When motion screens don’t go properly, you need to then implement an evaluation. On this DVD, Gray and Brett use the SFMA (Selective Useful Motion Evaluation) to interrupt down the actions of the FMS. First, they have a look at the toe contact, and then they have a look at full extension. For each of these assessments, they have a look at them in a symmetrical stance first, then a single leg stance. They have a look at flexion loaded and unloaded (standing and sitting) which reveals if there’s a mobility or stability drawback. Subsequent, they have a look at the susceptible press up, then closed chain dorsi flexion. After they full these mobility assessments, they do a pair stability assessments, which embody the Thomas take a look at and the Faber take a look at. Though they didn’t do any “knee tests,” they’ve revealed lots of signs. This reinforces their perception that the knee is punished in consequence of issues in the hip.
Stability Check, 4 minutes
Following the mobility evaluation, you will need to carry out stability checks. Gray and Brett have a look at static and dynamic single leg flexion and extension first. Subsequent, they have a look at the push up place with each legs, then single leg, then with the knee flexed. They search for an absence of stability in the hip throughout this take a look at. After the push up take a look at, they do a single leg bridge take a look at.
Motion Prep, quarter-hour
In case you discovered any issues in the mobility or stability checks, it’s essential to do some critical motion prep. Gray and Brett go over motion preps for the toe contact, hip extension issues, and ankle dorsiflexion limitations. They use the stick and the Gray Cook Band in all of these motion preps. It is rather necessary to return and re-take a look at the space the place you discovered an issue to be sure to are on the proper observe.
Stability Repair, 13 minutes
After you’re employed on correcting mobility issues, it’s a must to do stability work. If you don’t work on mobility first, the stability workout routines is not going to be efficient. When engaged on stability, you will need to get the core to fireside first. Gray and Brett present us completely different workout routines which can train the core to robotically hearth. They carry out tall kneeling and half kneeling chops utilizing a Kiser with a cable bar which inhibits the quad and hip flexor and prompts the core. Subsequent, they do an train in the push up place utilizing a belt. On this train, they’re actually engaged on the eccentrics and aiding them in the concentric part. The third core firing train they exhibit is in the bridge place, and the closing one makes use of the Kiser in a single leg stance.
Sample Constructing, 17 minutes
This section teaches us find out how to construct patterns in three completely different stances, the symmetric stance, the uneven stance, and the single leg stance. For the symmetrical stance, Gray and Brett carry out the squat and the lifeless raise to ascertain the right hip hinge sample. They train find out how to clear up the squat utilizing the Kiser to drag your self down into the squat. A Gray Cook band is used to cave the knees during which helps right a dysfunctional sample. Different strategies they use when correcting the squat embody an train the place the affected person lies on their again with their toes held in opposition to resistance, they’re instructed to drag themselves into the squat. Lastly, Gray and Brett use the wall squat to show somebody find out how to carry out the right hip hinge sample.
Lunge and Step Up Patterning, 7 minutes
Gray and Brett make the most of the asymmetrical and single leg stances to work on lunge and step up patterning. They begin with the lunge sample. There are a pair completely different issues we see on this sample. It shouldn’t be a quad dominant exercise, and the knees shouldn’t collapse. They focus on two completely different modifications utilizing a toe raise and “ski poles”. The lunge sample must be transitioned to the step up sample utilizing a band. Gray signifies that you will need to begin in your good facet to assist amplify the asymmetry. He additionally says to not coach them by way of the patterning, however to allow them to determine it out on their very own and really feel the mistake first.
Single Leg Useless Carry Patterning, 3 minutes
When doing single leg deadlift patterning, they use RNT (reactive neuromuscular coaching) to deliver an unconscious mistake to a acutely aware stage. They start through the use of a single leg deadlift sample to search for asymmetries. One mistake individuals typically make when doing this sample is attempting to do it stiff legged. Gray makes use of tubing on Brett to help with this patterning. Gray additionally instructs Brett to maintain weight on his massive toe.
Weights and Energy, 17 minutes
Now, it’s time to work the motion patterns in operate. When including weight to those patterns, you will need to work all three foot positions. Brett demonstrates the Kettlebell entrance squat and explains the right method. Subsequent, Gray explains the lunge, and then strikes on to single leg deadlifts. These are all demonstrated with the PowerBlock and the Kettlebell. A reference to Pavel’s “The Naked Warrior” is made in reference to the single leg squat. As soon as you’re employed power, you possibly can add energy. The primary train they exhibit is the deep squat push press. The deep squat is the power half of this train, and the push press incorporates energy into this motion. It will be important that we see symmetrical push presses, and that you simply keep tight by way of the core. The push press is demonstrated in a symmetrical stance, asymmetrical stance, and the single leg stance. Brett additionally demonstrates the cling clear in all three foot positions.
Conclusion/Credit, 6 minutes
There are three key workout routines that Gray and Brett didn’t focus on on this DVD collection: the deadlift, Kettlebell swings, and the Turkish Get Up. They didn’t go into element about these workout routines as a result of they’re already coated in Secrets of the Shoulder and Secrets of the Bottom. The Kettlebell swing is nice when engaged on the hip hinge. In the conclusion Brett reminds us that the hip is the heart of motion. In case you clear up hip issues, you’ll clear up knee issues!
This is What You may Get in Secrets of the Hip and Knee
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