no pain big gains

BRETT KLIKAIDEA PERSONAL

TRAINER OF THE YEAR

NO PAIN, BIG GAINS!

WWW.7MINUTESTOFIT.COM

OUR CLIENTS LIVE A LIVE OF PHYSICAL DYSFUNCTION!

WHY ARE COMBINING THE MOST INTENSE EXERCISE REGIMENTS EVER SEEN WITH THE LEAST PHYSICALLY PREPARED POPULATION EVER IN EXISTENCE?


IMPROVE HEALTH GET OUT OF PAINHAVE THEM LEAVING OUR CARE

FEELING BETTER THAN WHEN THEY ENTERED OUR CARE

OUR JOB AS FITNESS PROFESSIONALS?


USE PHYSICAL ACTIVITY AS A VEHICLE TO IMPROVE THEIR LIFE!


NO PAIN, BIG GAINS!

WE MAY BE PROVIDING THE ONLY PHYSICAL

ACTIVITY THEY PARTICIPATE IN

WE MAY DO THIS FOR DECADES

WE HAVE AN OPPORTUNITY TO

IMPROVE THEIR LIFE, OR MESS THEM UP!

IMPORTANT THINGS TO REMEMBER AS A FITNESS PROFESSIONAL


“UN-SITTING EXERCISES”

REINFORCE PROPER POSTURAL MECHANICS/COUNTERACT

IMPROPER MECHANICS

DURING WARM-UPDURING WORK OUT

CONSIDER PREVENTATIVE EXERCISES FOR MOST COMMON SOURCES OF PAIN/DYSFUNCTION

NO PAIN, BIG GAINS!

WORK HARD, BUT WORK SMART!


COMMON AREAS FOR PAIN WE SEE WITH MOST OF OUR CLIENTS ARE:

NO PAIN, BIG GAINS!

FOOT/ANKLE

KNEES

LOWER BACK

NECK

SHOULDERS

UPPER BACK

GOALS TO DECREASE PAIN/DYSFUNCTION


• RELEASE TIGHT FASCIA

• MOBILIZE BY EMPLOYING THE PROPER CONTRACTION/RELAXATION OF THE INVOLVED MUSCLE GROUP, RETURNING THE JOINT TO FULL, EFFECTIVE RANGE OF MOTION

• CONDITION THE MOVEMENT THROUGH STRENGTH AND/OR ENDURANCE TRAINING


FOOT AND ANKLE

NO PAIN, BIG GAINS!

COMMON PROBLEMS

• PLANTAR FASCIITIS

• ACHILLES TENDONITIS

COMMON CAUSES

• POOR FOOTWEAR• POOR ANKLE

MOBILITY• TIGHT

GASTROCNEMUES AND SOLUES MUSCLE

RELEASE

• TENNIS BALL/FOAM ROLL FEET/GASTROC/SOLUES

MOBILIZE

• BAND WORK• WALL WORK • BAREFOOT CALF

RAISES• BAREFOOT

BALLET LUNGES

STRENGTHEN & CONDITION


KNEES

NO PAIN, BIG GAINS!

COMMON PROBLEMS

• PATELLAR FEMORAL SYNDROME

• PATELLAR TENDONITIS

COMMON CAUSES

• WEAK GLUTE MUSCLES (PARTICULARLY GLUTE MEDIUS)/TIGHT ADDUCTORS)

• POOR ANKLE MOBILITY

• POOR PATELLAR TRACKING

• TIGHT IT BAND

RELEASE

• TENNIS BALL/FOAM ROLL IT BAND/GLUTE MEDIUS/VASTUS LATERALUS

• VASTUS LATERALUS STRETCH/HIP FLEXOR STRETCH

MOBILIZE

• SEE ANKLE MOBILITY

• DIRTY DOGS (GLUTE MEDIUS)

• LATERAL BAND WALKS

• LINEAR AND LATERAL 1-LEG BALANCE REACHES (KEEP KNEE FROM INTERNALLY ROTATING)



LOWER BACK

NO PAIN, BIG GAINS!

COMMON PROBLEMS

• GENERAL FATIGUE/PAIN

• DISK PAIN

COMMON CAUSES

• TIGHT HIP FLEXORS/WEAK HIP EXTENSORS

• POOR CORE STABILITY

• TIGHT ABDUCTORS, WEAK ADDUCTORS

• TIGHT TRUNK FLEXORS/WEAK TRUNK EXTENSORS

• POOR GENERAL HIP MOBILITY

• A LARGE AMOUNT OF TIME SPENT IN LUMBAR FLEXION

RELEASE

• TENNIS BALL/FOAM ROLL; LATS/GLUTES

• KNEELING HIP FLEXOR STRETCH/CHILDS POSE GLUTE STRETCH

MOBILIZE

• HIP TILTS• WALKING

SOLDIERS

• NEUTRAL PELVIC STRENGTH (PLANKS, QUADRUPED REACHES)

• HIP BRIDGES (DOUBLE AND SINGLE LEG)



SHOULDER

NO PAIN, BIG GAINS!

COMMON PROBLEMS

• IMPINGEMENT• TENDONITIS

COMMON CAUSES

• TIGHT ANTERIOR MUSCLES/WEAK POSTERIOR MUSCLES

• IMPROPER SCAPULAR MOTION (UPPER TRAP DOMINANCE/ LOWER TRAP WEAKNESS)

RELEASE

• TENNIS BALL/FOAM ROLLER; INFRASPINATUS/ THORACIC SPINE

• WALL CHEST STRETCH/FOAM ROLLER PEC MINOR RELEASE

MOBILIZE

• W’S/T’S/Y’S• SWIMMERS• STRAIGHT ARM

PUSH-UPS

• SEATED ROWS• STRAIGHT ARM

CROSS PULLDOWNS

• FACE PULLS



NECK

NO PAIN, BIG GAINS!

COMMON PROBLEMS

• DISK PAIN• GENERAL

MUSCLE FATIGUE/ TIGHTNESS

COMMON CAUSES

• POOR POSTURE• UPPER TRAP

DOMINANCE

RELEASE

• TENNIS BALL TRAPS

• REACH AND TILT

MOBILIZE

• CHIN-BACKS• SIDE TO SIDE

• REINFORCE PROPER POSTURE



“NO PAIN, BIG GAINS” PROGRAM DESIGN

NO PAIN, BIG GAINS!

• 1ST 5-10 MINUTES OF WORKOUT

FASCIA WORK (RELEASE)

• 15 MINUTES+

DYNAMIC WARM-UP (MOBILIZE)

• WHOLE BODY• CREATE AS MUCH

“METABOLIC DISTURBANCE” AS POSSIBLE WHILE AVOIDING PAIN

• COUNTERACT IMPROPER MECHANICS

METABOLIC STRENGTH TRAINING


THE “NO PAIN, BIG GAINS” WORKOUT

NO PAIN, BIG GAINS!

• WALKING SOLDIERS• HIP BRIDGES• 1-LEG HIP BRIDGE

EXTENSIONS

SUPINE

• SPIDERMANS• W/T/Y’S• SWIMMERS• STRAIGHT ARM PUSH-UPS• PUSH-UPS

PRONE

• CHILDS POSE• 1-ARM-UP DIRTY DOGS• BIRD DOGS/UPPER BODY

ROTATIONS

QUADRUPED

• THORACIC MOBILIZERS

ON KNEES


THE “NO PAIN, BIG GAINS” WORKOUT (CONT’D)

NO PAIN, BIG GAINS!

• KNEELING HIP FLEXOR REACH

• KNEELING ADDUCTOR

KNEELING

• WALL FOOT STRETCH• WALL SQUAT• WALL UPPER BODY

SLIDERS

WALL WORK

• JUMPING JACKS• SEAL JACKS• X-JACKS• GATE SWINGS• 1-LEG REACHES

STANDING

• FRANKENSTEINS• LATERAL BAND WALKS• SHUFFLES• KAREOKAS• SKIPS• LATERAL SKIPS• LIZARDS• BALLET LUNGES

MOVING

ACT WITHIN YOUR SCOPE OF PRACTICE

BE PRO-ACTIVE AND PREVENTATIVE

SWEAT, BREATH, EXERCISE!!!!!!!!!!!

REMEMBER!


NO PAIN, BIG GAINS!THANK YOU!BRETT KLIKA C.S.C.S.

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BRETTKLIKA.COM

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EMAIL

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no pain big gains

Health & Medicine