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Michael Ranfone, CSCS's Indigo-3G Log
 

Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

Thought these would be relevant in regards to today spill

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3820

Thanks for those videos, Michael!

In Part 2, would you recommend around 10 circles with each arm for the t-spine rotation?

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Michael Ranfone, CSCS
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Join date: Nov 2003
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ashylarryku wrote:
Thanks for those videos, Michael!

In Part 2, would you recommend around 10 circles with each arm for the t-spine rotation?


yeah about that or when you feel that area "free up"

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1205

Michael Ranfone, CSCS wrote:


little demo of hamstring corrective complex



Thanks for posting these corrective complexes, Mike! I have much left IT band and tensor fascia latae pain for the past 3 weeks and it's really limiting my squat pattern days. I may just not squat at all next week and instead work do mobility work, PVC pipe rolling and the hamstring corrective complex daily. At what frequency can that complex be performed? Thanks again for sharing the videos!

Edit: forget about the frequency question...you already answered it in today's LiveSpill. Thanks.

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 4974

Awesome videos. really appreciate these. I need more mobility every where. Literally i have tightness in my hips, quads, anterior delts, pecs. I have very little internal rotation in the shoulder and hip. External rotation at the hip is poor. Ankle mobility is not good. I am a mess lol. Gonna be doing these exercises.

Edit for example i just did the upper body work and for the Tspine windmill, one way i was able to keep my hand about 2-3inches above the ground and the other side was 6-8inches. Either way both sides could not touch the ground and it was a very hard thing to keep them even at that distance on the circle

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Great vids MR!

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

iDrDan wrote:
Michael Ranfone, CSCS wrote:


little demo of hamstring corrective complex



Thanks for posting these corrective complexes, Mike! I have much left IT band and tensor fascia latae pain for the past 3 weeks and it's really limiting my squat pattern days. I may just not squat at all next week and instead work do mobility work, PVC pipe rolling and the hamstring corrective complex daily. At what frequency can that complex be performed? Thanks again for sharing the videos!

Edit: forget about the frequency question...you already answered it in today's LiveSpill. Thanks.


for the tfl i would stand against the wall with a lax ball or golf ball pinned btwn the tfl and wall- really get in there with slow deliberate movements- this wont feel good- when you find a spot that stands out in terms of pain start to mobilize it with hip/knee flexion and move into hip/knee extension as well as internal rotation = poor mans ART
do it every day 3x/day before you start the other stuff and save your squat

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Michael Ranfone, CSCS
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Join date: Nov 2003
Location:
Posts: 596

ryanbCXG wrote:
Awesome videos. really appreciate these. I need more mobility every where. Literally i have tightness in my hips, quads, anterior delts, pecs. I have very little internal rotation in the shoulder and hip. External rotation at the hip is poor. Ankle mobility is not good. I am a mess lol. Gonna be doing these exercises.

Edit for example i just did the upper body work and for the Tspine windmill, one way i was able to keep my hand about 2-3inches above the ground and the other side was 6-8inches. Either way both sides could not touch the ground and it was a very hard thing to keep them even at that distance on the circle


jeeeeez man definitely keep at it and keep me posted
give your hips some love!!!

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

Justin Negrete wrote:
Great vids MR!


thanks Justin

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

Forgot to add what I did yesterday
booked out pretty much all day so i did 2 quick HFS sessions with some ring work at the end for 10-15 minutes
1st session 12-1240
hang clean 5x2 135
oh pin press 5x2 105
AR vj and mb chest
rings = front lever work
2nd session 6-630
rg bench 5x2 185
hang snatch 5x2 105
AR vj and mb chest
rings = front lever work

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 4974

I am just not sure what to prioritize as there seems to be so many issues to tackle.... Would you possibly be able to help, If i took some videos (of exercises) or pictures (of posture) what exercisees and pictures should I take?

Edit the reason i bring up posture is I stand most of the day and i am sure this contributes to some of the problems

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Give me a standing front-side-back and a video of a light (pvc, jump rope, etc)OH squat and ill see what i can do

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

11 MAG and I3G
12 FINiBAR
1245 FINiBAR
120-2 training and pwo
HFS
hang clean 5x3 135
oh pin press 5x3 105
AR= 1vj 1 mb chest pass
Foundation
top 1/2 tbdl 4x6 325
tbdl 4x6 275
Accessory
band GHR 3x6
420 I3G
510 FINiBAR
545 -615 training and pwo
HFS
oh pin press 4x3 95
hang clean 4x3 115
AR= alt btwn 1 vj 1 mb chest pass
SLED
push 15 yards x8

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 4974

Appreciate it. I hate asking for help, but this is just beyond my control. I think my left hip is permenatly impinged at the moment as my left heel is numb. I have been working on mobility stuff from mobility wod . com for a while but only getting small resutls. The problem is i have so many issues i have no idea what to tackle first. I imagine that some problems should be the first as they probably compound one another. I will get the pics and videos tomorrow morning

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Michael Ranfone, CSCS
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Join date: Nov 2003
Location:
Posts: 596

ryanbCXG wrote:
Appreciate it. I hate asking for help, but this is just beyond my control. I think my left hip is permenatly impinged at the moment as my left heel is numb. I have been working on mobility stuff from mobility wod . com for a while but only getting small resutls. The problem is i have so many issues i have no idea what to tackle first. I imagine that some problems should be the first as they probably compound one another. I will get the pics and videos tomorrow morning


im here to help

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 4974

Posted the pics let me know if that helps. Put a video with a short description at the end. If you need anything else, other video or pics let me know. I cant say enough how much i appreciate any expert help you can give.

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Michael Ranfone, CSCS
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Join date: Nov 2003
Location:
Posts: 596

ryanbCXG wrote:
Posted the pics let me know if that helps. Put a video with a short description at the end. If you need anything else, other video or pics let me know. I cant say enough how much i appreciate any expert help you can give.


sorry been swamped all day ill try to give them a look tonight but worse case scenario ill be in touch over the weekend at some point

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ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 4974

Michael Ranfone, CSCS wrote:
ryanbCXG wrote:
Posted the pics let me know if that helps. Put a video with a short description at the end. If you need anything else, other video or pics let me know. I cant say enough how much i appreciate any expert help you can give.


sorry been swamped all day ill try to give them a look tonight but worse case scenario ill be in touch over the weekend at some point


Completely understand.

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

1030 MAG-10 and Indigo-3G
1130 2 FINiBARs
1230-130 training and pwo
HFS
hang snatch 5x3 105
rg bench 5x3 185
AR= 1 vj 1 mb chest
Foundation
top 1/2 bench 4x6 235
db bench 4x6 235
Accessory
speed rb bench 3x6 185
incline db 3x6 70
AR= upper back/trap
SLED
pulls 4x40 yards

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Snapper6
Level 100

Join date: Aug 2007
Location: Australia
Posts: 557

Great instructional videos, really appreciated. Ive been foam rolling ever since your advice to help stop the crunching sound from my knee when squatting (which worked great)! Now i can apply a more structured approach to it. How often do you recommend doing them? Currently i'm just foam rolling everything daily, post training.

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Quiron
Level 3

Join date: May 2011
Location:
Posts: 13

Thank you for the videos Michael! Do you happen to have a low back complex?

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Michael Ranfone, CSCS
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Join date: Nov 2003
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Posts: 596

sorry guys i was on the road for a seminar

@snapper great to hear... you can use them whenever you can... i would recommend doing them as needed or before a particular session that would have the most impact on your performance... overhead = upper body complex 1 and 2


@quiron tell me a little bit more so i can point you in the right direction since there are many issues that can contribute to back pain

thanks
mr

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Quiron
Level 3

Join date: May 2011
Location:
Posts: 13

Thank you for your attention. Presently I don't have back pain but I had a herniated disc in the lumbar region when I was in my teens (it seems the bulge was reabsorbed, so it hasn't given me serious trouble) and a couple of years ago I got a backstrain which left me out of work for 3 days. The second one seemed to be unrelated to the first event and because I wasn't enough warmed up and bent sideway just putting a light dumbell back to the shelf (combination of having a predisposition for the problem, bad posture and not having warmed up) and probably the quadratus lumborum or multifidus got strained.

The only persistent complication that bothers me is that I can't sit for a long time on the floor - probably due to the vertebrae compression (which became stronger with the hernia) and my right leg quickly begins to get number than usual, what may also be improved by stretching the piriformis muscle and for that your hamstring complex looks great.

I haven't had recent problems but I take care with the load in exercises like squats and deadlifts, worried that I might get further complications and would like to do a complex as a prevention/warm-up for the lumbar region.

Thanks again for your great help and contribution

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Michael Ranfone, CSCS
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Join date: Nov 2003
Location:
Posts: 596

Quiron wrote:
Thank you for your attention. Presently I don't have back pain but I had a herniated disc in the lumbar region when I was in my teens (it seems the bulge was reabsorbed, so it hasn't given me serious trouble) and a couple of years ago I got a backstrain which left me out of work for 3 days. The second one seemed to be unrelated to the first event and because I wasn't enough warmed up and bent sideway just putting a light dumbell back to the shelf (combination of having a predisposition for the problem, bad posture and not having warmed up) and probably the quadratus lumborum or multifidus got strained.

The only persistent complication that bothers me is that I can't sit for a long time on the floor - probably due to the vertebrae compression (which became stronger with the hernia) and my right leg quickly begins to get number than usual, what may also be improved by stretching the piriformis muscle and for that your hamstring complex looks great.

I haven't had recent problems but I take care with the load in exercises like squats and deadlifts, worried that I might get further complications and would like to do a complex as a prevention/warm-up for the lumbar region.

Thanks again for your great help and contribution



seems like you have to stay away from flexion my friend- not great for the disks at all
my best advice to you would be work on your overall hip mobility and strengthen the hell out of your core by utilizing "anti" exercises and even check what your breathing patterns are like- shoulder vs belly
be in touch
mr

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