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Full squat produces greater neuromuscular and functional adaptations and lower pain than partialsquats after prolonged resistance training. Pallarés et al. (2020) investigated the effects of different squat depths in resistancetraining. The researchers randomly assigned subjects to one of four conditions (full squat,parallel squat, half squat, and control) and completed a 10-week resistance training program.After the 10-week program, the full squat condition was the only group that saw...
Posted on 2020-06-30
We make sure to look at everything "whole-istically" here at Ironhorse PT & Pilates, and that's a promise! That's why we know that when many people think they have tight hip flexors, that may not necessarily be the case. This a client from one of @ironptmom's Bulletproof Your Back workshop, and he was struggling with a tight IT band. Tight hip flexors can mean a million things, and it could even mean that his entire lateral line needs work! It's important to assess, and not guess!&nb...
Posted on 2020-06-30
@ironptmom is demonstrating an exercise we often do in our diastasisrecti but for anyone who needs their legs supported when performing what would otherwise be a very challenging exercise. As you get stronger, you can making this more difficult by using a lighter resistance band or taking it away altogether! Can you breathe/talk? Can you do this exercise + the variations without “doming” or “bulging” your abs out? If you’d like some help with a guided, core reha...
Posted on 2020-06-17
Did you know that Running is actually a plyometric activity?Plyometrics = aka jump training or Plyos are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). The goal is to reduce contact time with the ground and requires a quick muscle stretch and shorten cycle. Think of pulling a rubber band and then quickly releasing it! In this video , @ironptmom is demonstrating a few of her favorite jump rope drills to train ...
Posted on 2020-06-03
Saturday Sweat with @ironptmom! @ironptmom is demonstrating an exercise progression we use on the pilates reformer to help rehab runners and other patients after having achilles tendonitis or achilles surgery.Note that in this one exercise, she’s working on several different things: 1) Core Control 2) Head/Neck and Shoulder Posture3) Glutes + Hamstrings = Posterior Chain4) Foot Ankle Strength = SoleusThis makes you miss Pilates doesn’t it? You’re in l...
Posted on 2020-05-23
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