Episode III: Revenge of the Splits

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Episode IIIRevenge of the Splits
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• Visit
• www.tonyboutagy.com
• For all the notes and pictures

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The Three Categories of Flexibility

• Corrective Flexibility
• Active Flexibility
• Functional Flexibility

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The Methods of Flexibility Training

• Self Myofascial Release
• Static Stretching
• Neuromuscular Stretching
• Active Isolated Stretching
• Dynamic Stretching/Mobility Drills
• Full Range Strength Training

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When to Stretch?

• Pre-Training Stretching
• Peri-Training Stretching
• Post-Training Stretching
• Dedicated Stretching Sessions

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Self-Myofascial Release

• SMFR is a soft tissue/trigger point release
  technique where a clients feedback regulates the
  pressure applied by a foam roller, pole, tennis
  ball, golf ball etc

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SMFR Foot
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SMFR Calves
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SMFR ITB
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SMFR Adductors
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SMFR Quadriceps
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SMFR Glute Complex
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SMFR Lats
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SMFR Pecs
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SMFR Rotator Cuff
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Self-Myofascial Release with Antagonist
Contraction (Pinning)
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Static Stretching

• Holding the stretched position at the barrier of
  resistance between 30 seconds to several minutes.
• Move to the new barrier as the stretched muscle
  relaxes.
• Use deep breathing.
• 7 out of 10 scale.

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Neuromuscular Stretching

• Principle of Post-Isometric Relaxation
• Take to the resistance barrier and hold for 15-30
  seconds
• Isometric contraction in the agonist between 7-10
  seconds _at_ 20 of max
• Relaxation and take to the new resistance
  barrier.
• Hold for 15-30 seconds and repeat twice.

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Neuromuscular Stretching with Antagonist
Contraction (CRAC)

• Principle of Reciprocal Inhibition
• 7-10 second contraction of both the agonist the
  antagonist

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Active Isolated Stretching

• Active movement of the clients limbs through a
  full range of motion.
• Perform 8-10 repetitions with a 2 second pause
  just past the barrier of resistance

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Dynamic Stretching Mobility Drills

• Smooth, full range limb movements that aim to
  take the client further into stretch with each
  repetition.

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Full Range of Movement Stretching

• Lightly loaded resistance training exercises that
  take the client through their full range of
  stretch.

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Board Calf Stretch Method Static AIS
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Board Calf Stretch Method Static AIS
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Kneeling Swiss Ball Quad StretchMethod Static
CR
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Kneeling Hip Flexor StretchMethod Static CR
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Cross Knee Wall Piriformis StretchMethod
Static, CR CRAC
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Partner Assisted Piriformis StretchMethod
Static CR
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Cross Knee Wall Glute Max StretchMethod Static,
CR CRAC
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90/90 Hamstring StretchMethod Static, AIS, CR
CRAC
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Bicep Femoris StretchMethod Static, CR CRAC
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Iron Cross Posterior Chain StretchMethod
Static, CR CRAC
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Lunge Adductor StretchMethod Static, AIS CR
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Swiss Ball QL StretchMethod Static CR
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• Rack Hanging QL/Lat Stretch(Method Static)
• Bench or Ball Lat Stretch
• (Method Static)
• Rack or Ball Pec Stretch
• (Method Static, AIS, CR CRAC)
• External rotator stretch
• (Method Static, AIS, CR CRAC)

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• Dynamic/Mobility Full Range of Movement
  Stretches
• Inch Worm
• Scorpions
• Cat Stalker
• Deadlift Walks
• Backward Lunging Twists
• Sumo Squat to Stand
• Overhead Squats

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Episode III Revenge of the Splits