RKC marty

check-up w/ RKC marty

Z warmup, lateral/medial ankle tilts (medial much tighter), hanging knee circles (better after trigger point release R adductor), hip circles (ext rotation rehab position), thoracic waves

get-up: opp arm < 45 deg, ipsilateral foot a little further (almost at knee?), engage abs+glutes. don't move contralateral hand on punch+crunch. pull shoulder down and back (resist trainer pull up). contralateral knee needs to be slightly externally rotated before high bridge. make sure to engage glutes & squeeze the lemon (adductor) on the way down for smoother descent! also, rack the KB w/ elbow closer to body, use opp hand below bell on final set down.

wall squat: a little closer feet, focus on lengthening through femur (force going fwd and backwd to push out of hip joint), staying tall.

swing: remember to DL butt back not down, focus on knees not going too fwd, feel mild stretch in hamm. shoulder pack, glute tight at top.

clean: looks a lot better but bell could be behind a little further, keep elbow closer to body even before lift.

hip flexor stretch: focus on stretching flexor of knee on ground, tense glute and hamm (as if flexing knee fwd) then release. both hands on knee to keep upper torso back.

pump then that TFL stretch after downwd facing dog (look at RKC manual)

teach marty lat ankle tilt, hip circle, camshafts (she likes that). she has R delt tightness and also R hip & R ankle huh. muscle activation demo practice.