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Michael Rosengart, CPT, CES, CSCS
32 followers -
Michael Rosengart is a Certified Personal Trainer, Corrective Exercise Specialist and Strength & Conditioning Coach that helps athletes prevent injuries and perform their best with for PreHab Exercises
Michael Rosengart is a Certified Personal Trainer, Corrective Exercise Specialist and Strength & Conditioning Coach that helps athletes prevent injuries and perform their best with for PreHab Exercises

32 followers
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New Blog Post: Synergistic Training 
How to Improve Mobility, Stability and Strength 
Check it out-
#synergistictraining #prehabexercises #keepgettingbetter

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Want to get Faster? Sign up for a Speed & Agility course with me!

Reach out for more details-
#speed and #agility

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Mid & Long Distance Run PreHab

Runners that take on large distances expose their body to wear and tear that is exponential, meaning the more that you run, the worse the damage is on a cellular level when all variables are consistent. Fortunately, a little PreHab can help reset the body's Work-Recovery Cycle and keep mid and long distance runners healthy and spry.

For detailed instructions and illustrations, link to:
https://www.facebook.com/Michael.Rosengart.CSCS/posts/903564363043882

PreHab Routine for Mid and Long Distance Runners:

Mobility-
Start with a healthy dose of soft tissue therapy! Foam roll the entire body and then revisit the foot, calves and hips with a ball.

Continue to focus on Mobility with some PNF Stretches for essential joint function and biomechanics of the Ankle (Dorsiflexion) and Hip (Extension and Flexion).

Activate and Stabilize!
There are numerous of Activation and Stability Exercises that a runner can use. Here are some good ones:

Tall Kneeling Chop-
Helps to activate the Core and integrate the shoulders and hips together, which can lead to improved Core Stability and Stride Efficiency!

Single-Leg Deadlift-
This exercise will help active the entire Posterior Chain and create more Stability in each individual hip. Keep the hips squared and the spine in neutral. Go for control in movement but be as relaxed as possible. This exercise will truly help create more Gait Efficiency and make each stride more powerful.

Hanging Knee Tucks-
Activate the Core and Shoulders while creating more stability for the spine and also reducing asymmetries between the upper and lower halves of the body, which is a common trait in runners that will often lead to biomechanical dysfunction in other movement patterns. Hang and tuck the knees but eliminate as much swinging as possible. Develop a strong grip and Core in the process!

Speed Skaters-
This Activation Exercise will help fire up the hips and ankles while also helping to create that Lateral Stability that many distance runners lack. Add a one second pause each leg for every rep and develop more some good hip and ankle stability!

Combine these exercises with other PreHab exercises, such as Deadbugs, Side Planks and Bridges in order to truly stabilize and strengthen your running mechanics!

Runners love to run, but some times they can do their bodies much good by moving in different ways! Try it out yourself for a few weeks and see if these PreHab exercises can make a positive difference with your running-

#prehab #runprehab #longdistancerunners
#keepgettingbetter
#buildingathletes
#preparetoperform

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Bench Press PreHab 
The Bench Press helps to develop upper body strength and power that is an integral part of many sports including football, boxing and wrestling. 

Practicing some PreHab before and after performing the Bench Press will help improve Shoulder Mobility and Stability as well as maintain proper alignment and biomechanics.

Soft Tissue Therapy
Start with some soft tissue therapy and specifically target the Chest, Lats and Trapezius. Use a ball, roller or barbell even and try to eliminate any 'hardness' in the tissue.

Stretching for Mobility
Follow up the Soft Tissue Therapy with some stretches, preferably stretches that include the PNF Contract-Relax technique, to restore length to the tissue and increases Range of Motion that ultimately improves Mobility.

Activation Exercises
Once mobility has been addressed, use Activation Exercises to fire up the muscles in the Shoulder Girdle and Shoulder Joint, especially the Rotator Cuff muscles. The Push-Pull Variations are great for the Rotator Cuff muscles and the Faux Pull-up and Faux Push-up will stimulate the Shoulder Girdle.

Stability
Add in additional exercises, such as the Tall Kneeling Cable Chop and Emphasized Retraction Row, to help create more stability throughout the shoulders and Thoracic Spine.

These exercises will help increase strength and endurance to the upper body and only add more speed and power to the bench press and sport specific movements.

Practice these recommended PreHab exercises and more on a weekly basis to get more out of the Bench Press!

For detailed instructions and illustrations, go to:

https://www.facebook.com/Michael.Rosengart.CSCS/posts/899374466796205

#prehab #benchpress #keepgettingbetter #buildingathletes #preparetoperform
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Squat PreHab
If you're serious about training, you will surely squat!

Squatting is one of our most primitive movement patterns and it will help build a large amount of strength and power that translates into so many other movements that you use in sports as well as life in general.

Here's a recommended Squat PreHab routine to use in your training-

Soft Tissue Therapy-
Start with the hips and then progress to the quads, IT Band, calves and finally the feet.

Target any and all tight or stiff areas and restore the softness to your tissues. Spend between 5-15+ minutes with soft tissue therapy.

Mobility-
Work to improve your mobility in increments. Start with the foot and ankle and apply the PNF Contract/Relax technique as you stretch.

After the ankle and foot, target the Posterior Chain, the Adductors, the Thoracic Spine and then finally the Hips as you spend some time sitting deep within your squat.

Do some PNF Contract/Relax cycles in a deep squat and use the wall to help maintain good alignment throughout the hips, spine and ankles. If you have difficulty in this Wall Squat- go back to soft tissue therapy and go deeper into your tissues to break up tight areas.

Activate-
Fire up the Glutes with a variety of exercises: the Fire Hydrant, Side Plank Hip Abduction, Single Leg Bridges, Air Squats with a Resistance Band, Single Leg Toe Touches and Single Leg Rotation to name a few.

Feel the Glutes firing! That is the goal of these Activation Exercises.

Stability-
Practice some Single Leg exercise with the intention of body control. Perform some Single Leg Box squats and keep an eye on the knee- make sure you can control the knee as you squat!

Strength-
Perform your strength training exercises with Set and Reps prescriptions that are appropriate for your goals.

Apply the Technical Failure Principal to your strength sets- only count the reps you do with correct form. Avoid compensation strategies at all costs. Work with good form and progress when appropriate!

Squat 3+ times a week!
Or more.

You don't need to go heaven each day, but the squat is such a valuable exercise that it should not be neglected. Good squat mechanics will help many other exercises and movement patterns.

The ultimate goal for a competitive athlete is to squat every single day at various reps schemes as it will help keep your movement patterns clean and your biomechanics fresh!

Squat today! Squat now.

#prehab #squatprehab #squat
#keepgettinerbetter #buildingathletes #preparetoperform
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Achilles Tendon Prehab
Unfortunately, I have ruptured my Achilles (twice) while playing/training for football. The Achilles is often overused in compensation strategies and under-cared-for in a training program.

Here is an extensive PreHab routine for the Achilles is posted on Facebook. Click here: https://www.facebook.com/Michael.Rosengart.CSCS/posts/894486150618370

Soft Tissue Therapy-
Start with the hips and work all the way down to the foot. Get everything in between and don't rush through the soft tissue therapy if you're an athlete who runs a lot like myself.

Mobility-
Use a series of PNF Stretches and the Contract-Relax technique to restore the Range of Motion in the Ankle and Hip. Make sure you can achieve:
Dorsiflexion of 30 degrees
Hip Extension of 10 degrees
The Achilles will be the compensation vehicle if you lack the range of motion in either.

Activate-
Fire up the glutes, the foot and the entire Posterior Chain and get those neuromuscular connections firing!

Stabilize-
Use a resistance band to help develop the adequate amount of strength throughout the Ankle's entire Range of Motion and then perform some Single-Leg exercises on an unstable surface to test this strength and the neuromuscular coordination and responsiveness.

Strengthen-
Focus on strengthen the Glutes, Foot and the rest of the Posterior Chain. Any weakness of dysfunction in the Posterior Chain becomes a red flag for the Achilles as the calf and foot will be one of the main culprits in helping to develop compensation strategies that can lead to injury.

Include an Achilles PreHab routine into your training at least twice a week, if not more if you run or rely heavily on agility in your sport.

Always assess your Range of Motion and the tightness of your Achilles- that's a good indicator of the Achilles is overused and under-cared-for. Take care of your Achilles now and keep moving well into your future!

#prehab #achillestendon #achillesprehab #keepgettingbetter #buildingathletes #preparetoperform

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The Core connects the Shoulders to the Hips and transfer Kinetic Energy through the body, which is why it's important to Activate, Strengthen and Stabilize the Core!

Here is a basic PreHab Routine that will help Activate and Stabilize the Core, especially if you perform these exercises with the intention of connecting your Shoulders to your Hips.

Side Plank Holds for Lateral Activation and Stability. Hold for 15-30 seconds on each side for 2-3 rounds.

Modified Deadbugs- lie on your back with your arms and legs lifted into the air. Lower down one arm and one leg at the same time while you keep your lower back flat against the floor. Do 2-3 Sets of 10-15 Reps of 'Opposite Arm-Opposite Leg' and then another 2-3 Sets of 10-15 Reps of 'Same Arm-Same Leg.'

Side Plank Rotation- touch elbow to opposite hand and then reach backwards as far as possible. Repeat for 5-10 Reps and 2-3 Sets.

Side Plank Hip Hike- bridge the hips off the ground into a side plank while keeping the shoulders perpendicular to the floor. Do 2-3 Sets of 5-10 Reps.

Shoulder and Hip Abduction in Tabletop- reach the elbow and opposite knee out towards the horizon while keeping the spine stable, this will help create more lateral stability and positive alignment in the hips, shoulders and core. Do 2-3 Sets of 5-10 Reps.

Modified Windshield Wipers- rotate the knees from side to side but make sure the shoulders remain flat on the ground! This will help with thoracic spine stability. Do 2-3 Sets of 5-10 Reps.

Bridge March- align the knees, hips and shoulders in one straight line and then begin to march the legs without losing the alignment. Keep the hips square and level to the floor. Try performing several reps as slow as possible too! Do 2-3 Sets of 20-30 Reps.

Also add in some Modified Bicycle Crunches and Back Extensions to further condition the Core!

Activate, Strengthen and Stabilize the Core every other day, if not every single day! It's too important to neglect. Strong Core helps create more powerful movements!

#prehab #core #activation #strength #stability #keepgettingbetter #buildingathletes
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Stabilize & Strengthen the Shoulders-
Grab a resistance tube or use a cable pulley and work your shoulders through these different exercises:

Internal Rotation and External Rotation to strengthen the Rotator Cuffs and help stabilize the shoulder joint. Be sure to keep the elbow tight to the body and feel the muscles within the shoulder joint working as opposed to your Deltoids or Trapezius.

D1 & D2 Pulls (Diagonal 1 & 2) will help strengthen the shoulder complex through a couple of planes of motion (directions) that do not get a lot of attention in most training programs. Attempt to keep the shoulder girdle depressed for as long as possible- in other words, squeeze the armpit into the rib cage and pull the shoulders down away from the ears to help stabilize the entire shoulder complex during the pulls.

Emphasized Retraction in Cable Row will help to counter any tightness in the chest complex as well as habitually protracted shoulders. This exercise, in combination with many others, will help to re-align and stabilize the shoulders.

Side Plank Variations- start with a basic side plank and hold for 30 seconds while you pull the shoulder head down and away from the ear. Then begin to rotate the torso and reach the arm down to the ground and then backwards as far as possible for several reps. Side planks on the hand are more difficult than side planks on the forearm (elbow) due to the stability of the supporting shoulder. Start with the elbow and progress to the hand when appropriate.

Sets and Reps- seek perfection in each rep and then attempt to increase these perfect reps until you are doing 15 reps. Once you get to 15 reps, then increase the resistance.
Goal: 3 Sets of 15 Reps with perfect form!

Practice this routine in combination with other Shoulder PreHab routines at least three times a week- more if you use your upper body a lot in sports, such as fighting, baseball, CrossFit and others.

Get to work and contact me with any questions or feedback!

#prehab #shoulderprehab #keepgettingbetter #buildingathletes #preparetoperform 
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Hip Mobility
The Hips are the Prime Movers in Human Movement and maintaining adequate Mobility in all directions of this multi-directional joint will really help make your engine run!

Here is a series of Mobility Exercises for the Hip that will help improve the Range of Motion in all directions, especially if you apply the PNF Stretching Technique of Contract/Relax in each of these exercises.

Start with the Kneeling Lunge to make sure that you can achieve 10 degrees of Hip Extension while maintaining a Stable Spine!
30 seconds of Contract-Relax stretching.

Next, practice the 'Kickstand' Stretch for the Adductors (Groin) and Hip Flexion. 30 seconds of Contract-Relax stretching.


Next, start the Spider-Man Lunge progression and attempt to touch each elbow to the floor before reaching up to the sky. 30 seconds of Contract-Relax stretching.

Next, cross the shin under your body in a Pigeon Pose (from yoga) and practice several reaches with each arm while also performing 30 seconds of Contract-Relax stretching with the Glutes and Hips.

Practice these Mobility Exercises or similar exercises for your Hips at least three times a week, if not everyday!

You will see much improvement in your speed, power and form on all exercises, which will create even more gains in your training program!

#prehab #hipmobility #pnfstretches #keepgettingbetter
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