Balance In Motion
#28-11151 Horseshoe Way V7A 4S5 Richmond, BC, Canada

Instead of being (or wanting to be!) more flexible, it may be worth it to shift your focus to having more controlled flexibility. Having this controlled strength and stability in a greater range of motion is more valuable and can serve as injury prevention. This article has an exercise series that will help to improve your hip adductor mobility, stability, control, and strength. https://balancemotion.com/bim-lab-adductor-mobility-stabil/

Here is a full break down of our recent series about building explosive power: https://balancemotion.com/bim-lab-deceleration-work-for-ex/

Since many muscles cross the elbow joint (16 to be exact!) it has a very high concentration of force in a very small area. This can sometimes lead to issues in the elbow, especially if you are not considerate of programming to account for this. If you are prone to elbow pain or simply want a tricep exercise that won’t put much stress on your elbow this exercise is for you. This exercise is a combination of a pull over and tricep extension. The roll back tends to be more joint... friendly not being a true extension because of how the movement is finished. Roll back tricep extensions: - Hold a dumbbell in each hand and lie on your back on the floor with your arms locked out above your chest - Bend your elbows until the bottom of the dumbbells touch just above your shoulders (or as close as you can get) - Then roll the dumbbell back so that it lies flat on the floor - Reverse the motion by contracting your lats and triceps simultaneously to pull your arms forward and lock out your elbows with control rather than trying to be explosive -That’s one rep. The rolling extension allows you to use more weight as a result of the involvement of the lats. We suggest performing this exercise towards the end of your workout for 10-12 reps with a moderate weight, as going too heavy for low reps can be stressful on the elbow joint. #movebetter #bestronger

Anti-Rotational Core The following is a whole body exercise that is excellent for teaching the body how to dissociate the upper extremities from the lower via isometric leg strength and stabilization through the trunk. You will also get the benefit of challenging your arm strength to create the rotational force, for which your core must brace against. Complete 3 sets of 10-20 reps. Avoid loading the sled up too much at first to prevent shearing in your spine, and then prog...ress as tolerated. If you don’t have access to a sled, then pallof press and horizontal chop variations with a band or a cable can all provide similar stimuli and benefits. Thank you @serena.xue for demonstrating this with excellent form. And shout out to @realgame.athletics for introducing us to this exercise! #movebetter #bestronger

Top Half Range Incline Presses In A Rack There is no question that full range of motion is always the gold standard when it comes to resistance training. However, partial rep ranges can also be beneficial if used properly! Typically, partial reps can be used to strengthen the range of motion you struggle with the most, also known as your sticking point. This works well for exercises like the squat or deadlift as you can set your rep range to overcome the bottom of a positi...on of squat, or the lock out position of a deadlift. Partial ranges of motion can also be used when rehabbing an injury as you can keep the range of motion limited to what is pain free, then gradually increase as you heal and can tolerate loading the muscles, tendons, and joints in a greater range of motion. Conversely, you can also use partials to overload your muscles at the point of a lift where you are the strongest. Increasing the load intensity at certain ranges promotes neural adaptation, builds muscle, and strengthens connective tissues. Simply put, it will allow your body to handle more weight than it is used to. Another benefit of partial strength training protocols such as the Top Half Range Incline Presses In A Rack is that there is a pause at the pins/safety rack bars that breaks the eccentric/concentric chain. In turn taking away much of the stretch reflex. You essentially cannot use momentum to your advantage, which helps to improve the rate of force development and starting strength. Some important notes for this exercise. 1) Make sure that you are proficient with a lift prior to overloading it with partials. 2) You don’t want to utilize this method for prolonged periods due to the fact that you are overloading tissues and joints. We recommend cycling it in your strength training program for 3-4 weeks at a time. Jordan’s protocol is 4 weeks at 5 sets of 4-6 reps and this is his top set of week 3: 185Ibs @5reps (the video cuts off because Andrea thought he only had 4 good reps in him but he managed to do 5 reps all with great form!) We’ve been working with Jordan to not only tolerate higher thresholds, but also at accelerating the bar. For his next phase we will be returning to a full range of motion on a flat bench and we think a PB is in the works. Please comment below if you have questions! #movebetter #bestronger #BIMVanFam