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Insights and Training Tips from Tactical Arts

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Insights from the Tactical Arts Academy

Mobility - Gentle Hip Distraction

Mobility - Gentle Hip Distraction
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Gentle Hip Distraction This exercise can reduce reduce knee and hip pain by gently pulling on the joints to give them room to move. IMPROVES: Knee and Hip pain caused by inflamation or arthritis.  EXERCISE: 1. Put a band around your foot, then hook it under your heel.     2. Prop your ankle on a foam roller and pull away from the band support to create some tension in the band.  3. Bend your free leg and pull your heel towards your body to promote a neutral postion in the pelvis and the spine. Lay back.  Relax and let the band pull your leg to distract the knee and hip joints. Credit: Becoming a Supple Leopard , Kelly Starrett MobilityWOD.com  
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Mobility - Oblique Side Smash

Mobility - Oblique Side Smash
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This exercise will help reduce low back pain while improving lateral extension and rotation. IMPROVES: Trunk rotation, lateral extension EXERCISE: 1. Lay on a foam roller positioned below your ribcage and above your hipbone.   2. Roll your side, twisting your torso over the roller.  Smash your high glute,  quadratus lumborum ( QL ) and oblique.    3. For a more intense rolling session, extend your arm further overhead to stretch the tissue while rolling. Use this mobility exercise to take care of your back.  Mobilizing this area will give slack to your other problem areas. Kelly Starret recommends using a rumble roller, but a lacrosse ball or other tool that allows you to dig into the tissue will work. Credit: Becoming a Supple Leopard , Kelly Starrett Mobilit...
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Mobility - Super Front Rack

Mobility - Super Front Rack
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This exercise will aid in improving overhead position and the front rack position. You can perform the exercise using a moderate resistance band tied off at about knee level. IMPROVES: Overhead positioning and front rack positioning TEST: Gauge your shoulder flexibility by racking the bar in preparation for a front squat EXERCISE:   1. Loop your hand through the resistance band and grip both strands to ensure a solid handle.   2. Rotate your hand palm up. As you turn your back towards the band, step forward and rotate the shoulder outward. 3. Maintaining the hand position, begin to rotate the shoulder beneath the band and stand upright to increase tension in the shoulder. Try to create a straight line from the bicep down to the lower back. 4. Leaning forward with your weight, inc...
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Mobility - Overhead External Rotation Bias

Mobility - Overhead External Rotation Bias
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This exercise will aid in improving overhead position and the shoulder's external rotation in torque. You can perform the exercise using a suspended resistance band. IMPROVES: Overhead positioning, external rotation, shoulder torque capacity in a barbell push press TEST: Gauge your shoulder flexibility with an unloaded push press or test with a belt/resistance band assisted posture clasp stretch on each arm. EXERCISE: 1. Loop your arm through the suspended band, placing the band just under the elbow on the lower end of the tricep. 2. Keeping the band taut, bend your primary arm and clasp the band. Engage your torso to help maintain a stable midsection. 3. Increase the muscular tension by grabbing the elbow of your primary arm with your free hand, gently pulling it toward your head while st...
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Mobility - Banded Overhead Distraction

Mobility - Banded Overhead Distraction
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This week's mobility work will focus on overhead flexibility and range in external rotation. This exercise can be done using any form of elastic resistance band secured to an overhanging structure. Banded Overhead Distraction IMPROVES: Overhead positioning in overhead squat or overhead press, Deltoid flexibility and lateral stability strength TEST: Begin by testing your shoulder flexibility in an unloaded overhead squat. EXERCISE: 1. Loop your hand through the resistance band and grip both strands to ensure a solid handle.    2. Rotate your primary hand (holding resistance band) so it is facing palm-up. Your free hand should clasp the band, facing palm-down, securing the band and ensuring that your primary arm is externally rotated.    3. Holding your rotated arm positi...
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