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  1. Reece Mander

    Optimal training for increased mobility

    Hi everyone. My question relates to weighted mobility work and trying to increase active flexibility. If time is no issue, how often can we train elements such as weighted shoulder extension/flexion, jefferson curls and other weighted mobility exercises? I am also doing each of the stretch series once per week. Can this also be increased? I have lots of time to train (up to 4 hours per day) so wondering how to effectively spend this time. Thanks Reece
  2. waler white

    Mobility work

    Is there a program for purchase on here just for mobility ? My body is strong by average person standards and I can already do the majority of the end fundamental moves so I don't want to buy fundamentals but I am not doing much mobility work and I am worried about injuring myself in the future due to not doing mobility work.
  3. Kyle Sprecher

    Hip pain and increasing hip mobility

    I am a newbie to the Gymnastics Bodies community and just started Foundation 1. I am loving the emphasis on mobility and am really hoping the program can help with my hip. I am a long time soccer player and transitioned to long distance running. Probably as a result of imbalance and immobility, I developed intense hip pain. I've had two arthoscopic surgeries and even an osteo chrondo plasty (open hip surgery). Despite many, many PT rounds, I still have a lot of immobility and pain in my hip. And my early first workouts still bring out a bunch of pain in my hip. Has anyone experienced chronic hip pain and found that the F1 or SS courses help over time? I'd love to think that through the right disciplined approach of mobility and strength exercises I could overcome the pain and movement restriction of my hip. I'd love to avoid surgery, if possible. Any stories / recommendations for how to approach training with a chronically pained hip?
  4. Hello everybody! My shoulder mobility is rather bad. When I'm standing on my feet and pointing my arms straight up, I don't have a nice bodyline. Both shoulders are not good in mobility, but my right side is a bit worse. While working on this, I'm thinking to start with some wall-handstands and finally build up to a freestanding handstand. Is this a good idea? Or should I wait till my shoulder are more mobile? I only want to start with handstands if it is beneficial and not harming anything in any way! (For clarification, I don't have any medical problems with my shoulders, everything feels good.) Thanks in advance!
  5. Leonardo Campodonico

    middle split course and other days

    Hi all ! , i have a question about middle split course ( i want to buy it ) . I get that i have to do a stretching routine once a week ... i think it ll last 30 min if not more... i m very rigid. can i do it ? following the exercises ? i can barely touch the floor in pike ... the other question is : can i do more stretching during the week ? i want practise the pnf technique on my rigid muscles ( adductors and glutes ) and a mix of passive/active stretching for the rest of the body.. let me know , i had the groin . (i can post my rigidity if you want)
  6. Jeff Doornweerd

    Just starting out

    New to GST but been active my whole life (crossfit, yoga, running and swimming). I love the concept of this program. I've started out with foundation course and will probably add handstand soon. My question is, I am starting with the step 1 of each exercise and am wondering if I need to progress this slowly to build joint health or if I am able to do a lot of the step 1 exercises at mastery level already if I can do that now to get a more challenging workout? The deck squats and the hinge rows are the only two exercises that I can't do to mastery yet. My ankle mobility is tight because of a few marathons I've run and the hinge rows are mostly awkward, I've only done regular ring rows before. If anyone knows of any other good ways to get mobility back in my ankles please share. Can I move to higher steps in the movements I have mastered or do all of them need to be mastered before moving on? Thanks for any help/advice you can offer.
  7. James Kerslake

    Rear shoulder raises

    I am trying to improve my shoulder mobility as holding a weighted bar behind my back and lifting up 90 degrees to horizontal is something I struggle with. I have been working on it for over 2 months now and still cannot elevate fully enough to progress. Does anyone have any thoughts on what exercises and stretches I could do to try and gain this last bit of mobility I need to get to horizontal? Currently I use a broomstick with very wide grip to lift up behind, hold just above horizontal and stretch out my chest, I then bring the grip in by increments and do the same until I cant do it anymore. I also put my hands on a kitchen worktop behind me, squat down and try and keep my arms straight behind me as my shoulders drop, stretching it out this way. I have definitely improved since when I started by a fair margin but I have hit a bit of a plateau now and dont feel I am progressing any more. What can I train to improve this?
  8. Goncalo Garcia

    Advance in strength not mobility

    Hi there, There some exercises that I co complete the time/reps needed for strength though I cannot get to the ROM that is requiered in mobility. Can I progress and put next mobility exercise plus the one before on my session? Is that recommended?
  9. Nathaniel Romeo

    No Weighted mobility in Stretch Series

    I have just purchased the front split stretch series. I am a national level swimmer and was hoping to eventually use all three stretch series to help with my mobility, without the foundation or other series, as there is no way I could fit it into my training program. The biggest draw card for me was that I thought they included weighted mobility drills. Increasing strength in range of motion. Aside from the calf raises the front split series does not include any jefferson curls or other exercises I expected it might. Do the other stretch series (thoracic bridge, middle splits) contain weighted mobility?
  10. Alexander Castiglione

    Muscle Strain? or something more/less?

    Hey Everyone, So i know this is a bit vague, but I was at a proper gymnastics gym (ironically) and was stretching in the pancake position, a position i can usually get chest to floor in - and I shifted from side to side a little, and felt/heard a pop, right below my glute but in towards my groin, whatever muscle that is. Not quite hamstring, not quite groin, and I know I'm doing a horrible job explaining. I thought I had just seriously injured myself, but i stood up, got into a squat, moved around, no pain. That being said, I still don't have "pain" but I can't get as deep into a pancake without some tension and discomfort - I'd say a 2-3 on a 1-10, 1 being and itch, 10 being unconscious. From what my googling has led me to believe I probably have a very minor muscle/tendon strain, as I have no loss of strength, just a loss of perceived mobility - where i feel tension on the area, slight discomfort, and can't get as low as I like. The only two moves I feel this in are a pancake, or a really deep side to side squat; but i haven't lost any strength - which i read was one of the indicators of a stage 2+ tear. Has anyone had a similar injury? How did you deal with it? Did you stretch? Not stretch? Ice? Heat? Please let me know what's worked for the community, as I'm getting conflicting answers from training buddies and coaches, and I know if I go to the doc they'll prob just prescribe me something or say "you need an MRI." I have great insurance, but want to stay non-radiated unless absolutely essential. Thanks!
  11. I'd greatly appreciate your advices on an "anatomical" question. I'm currently training for the middle split. When I got into the position (with anterior pelvic tilt and toes pointing forward) as soon as I get past 10 inches from the ground I feel a sharp pain in my hamstring tendon just behind the knee. It feels like if I put more pressure on it it would pop or tear. I don't feel any stretch in my hips nor in my hamstrings, only in that tendon precisely on both legs. So it stops me from progressing and going lower to actually stretch my hips and hamstrings. My hips are much more flexible when I'm doing a frog stance for instance, I can almost touch the ground. And when I'm doing the pike I don't feel any strain on my tendons. One can simply stretch a tendon ? Or Is it anatomically impossible ? Someone told me you can only stretch muscles, the tendons can only adapt to the load. If so my tendons might be too weak to support the load ? Would it be better then if I slightly bend my knees to reduce the pressure ? Or is a bid idea in order to progress in the right direction ? I know that there were quiet a few topics about knee pain while stretching for the middle split but the OP's were talking about hamstrings pain. I can clearly feel it's my tendon here that is messed up... It is the white area on the bottom left of the right picture (grade III - complete tear). P.S. : Sorry if my post ain't straight to the point or grammatically incorrect.. English is not my mother tongue please forgive me .
  12. Hi all So, this is more of a motivational question than a technical one (although possibly not...) but I am very keen to hear if anyone out there has managed to develop decent range of motion on a squat, having previously had a very limited range (i.e. not being able to get below parallel)? My strength is good but my general flexibility is terrible and no more so in the squat position where i cannot hit anything approaching a decent depth. I get around this is weight lifting through the use of foot supports etc but it's still not that deep! While i have focused on additional stretches to help with this area (it's not the only problem area!), progress is slow and it's quite demoralising as I'm so far off being able to do some of the basic movements / stretches in the GB series that my "scaled down" version feel pretty redundant. I'm fairly convinced that ROM and flexibility is predominantly dictated by genetics / early life etc but can be improved through training. What i'm less clear about is the extent to which it can be improved. I'd love to believe that training / stretching can over-come chronic inflexibility to at least get you to a solid level i.e. one at which you can progress through the GB system and build on the strength elements. So, I would love to hear from anyone who's successfully overcome serious flexibility issues. Motivational issues apart, I'd also appreciate hearing if you've found something that really works for you in terms of improvement etc Thank you B
  13. Hi there, I am extremely tight in my pancake and pike (I only recently started doing jefferson curls and pancake stretches) and so whenever I train press handstands on mini parallel bars it pretty much turns into planche training as I am forced to move through a straddle planche to get to the handstand. I have a semi-decent straddle planche of around 5 secs and so I am OK with the exercise but after maybe 3 presses my form goes from mediocre to horrible and I know that with better mobility things would be a lot easier. I'm considering purchasing the middle split course... Would this be best for press mobility? Or would the integrated mobility exercises in H2 be superior? But then that would require me to purchase H1 because it's a prerequisite (right?) and I would feel like that would be a step down for me as I have a semi-solid one arm handstand of around 20 seconds (hope I'm not sounding too stuck up!). And say I did purchase the middle split course, would it be recommended that I wait until my mobility is better before training presses again? At the moment it's just hard for me to organise my workout schedule if I'm unintentionally overtraining my planche by training presses (on top of my planche training). Any thoughts? Thanks in advance.
  14. Daniel Taylor-Shaut

    Shoulder trouble

    My right shoulder, specifically the anterior deltoid causes me a lot of frustration. Pretty much every day it is sore and somehow achy. It could possibly be a strain. I can function with full ability to do RC, HBP, and sPL movements I'm working on; and have complete ROM in HS, however, shoulder flexion overhead and laterally to shoulder height cannot be accomplished pain-free. Also, when I work on HS/PE1-im, sometimes there is extensive discomfort, however as I focus on engaging my traps I don't feel it as much in the shoulder. I'm not sure if it's a bicep issue, which Coach has enumerated as being the root cause of a lot of shoulder issues, but I'm trying to get to the bottom of it. I'm wondering if anyone has any further insights. I try to do doorway hangs every day to loosen up the shoulder joint and keep it active and functioning (also deep yoga squats). If anyone has any advice on this issue, I would appreciate it. I currently throw in HBP stretches from Foundation 2 to help try and alleviate this discomfort, but if there were to be a worrying joint or ligament area this would be it. Everything else is progressing at its own speed and in its own time at a steady clip. Thanks
  15. Alexander Castiglione

    GST and Oly Work?

    Hey Everyone, Ever since finding out about GST and Gymnastic Bodies I've been on a tear looking up all of Coach's interviews. I listened to Robb Wolf's podcast Episode 213, and at the very end, Coach alluded to something about looking into mixing GST and Oly work. Does anyone know anything about this? I'm a mediocre lifter at best, and am loving the challenges while doing GST solely with just some cardio, but I am kind of missing the barbell (i took the forum's advice and stepped back from cycling Wendler while doing GST) - has anybody employed this approach? Coach maybe you can comment... I'm thinking about just the snatch and C+J specifically, but I'm aware we need to be very, very careful about blowing out tendons and connective tissue. Since I found this modality of training, I've been super-strict about my rest days (where I do nothing except maybe take my dogs on a walk). For the forseeable future - GST all the way, maybe one day a week I'll OHS, snatch, or C+J - but thats a big maybe and only if I feel really good - not smoked in any way and def not on a deload week.
  16. Jesus Rojas

    Short Mobility Test

    Hello everyone ! Are these movements an indicator of good mobility ? Thanks
  17. sirshred

    Jefferson Curl with Scoliosis

    Hello, I am 6'2.5", 19 year old male. I had scoliosis with a 49% curve. I had scoliosis surgery in January. I now have a 13in rod in my back. I used to be fairly flexible, but after the surgery for months I moved very little and my back muscles were very tight with many knots. My mobility has greatly increased but I'm still very stiff. I was cleared for any physical activity in July. I want to do Jefferson curls to help increase my mobility. I can bend my lower back and neck and shoulders but not the middle of my back. Is it safe to do Jefferson curls or would that put too much pressure on my lower back? Thank you
  18. How much does Foundation One increase flexibility? I have a strength training routine that I'm happy with, but I want to increase my flexibility. Is Foundation One the best option for flexibility and mobility? Thank you.
  19. Parkerson Seward

    Stretches/warmup for sore lower back?

    So during my workouts I've been getting some soreness in my lower back. Sometimes when doing front lever work and sometimes from doing leg work on other days. I should add that in addition to Foundation I also do leg press, leg curl, and leg extensions for my leg workouts. After the workout I put some IcyHot or something on and it's ok later that night and the next day. So it's not a lingering pain, just soreness. I stretch before and after the workout. This only started happening in the last few weeks, could it be due to using too much weight on the leg exercises? And really I could use some reccomendations on what to do before/during/after a workout for your lower back mobility and health. Thanks.
  20. Zach Koch

    Short Achilles Tendon

    After hurting my back doing lower weight squats, my doctor told me that having a shorter achilles tendon made the barbell squat more dangerous. I'm now wonder if this is also why I've never been able to touch my toes despite daily attempts. Does anyone have, or is anyone familiar with a case where someone has a shorter achilles tendon and was able to reach fingers or wrist to toes. Is it feasible? My neice(5 years old) has it even worse than I do. She constantly toe walks and in her gymnastics class, is the only kid who seems to be having trouble. So, I'm asking for her as well.
  21. Craig Jones

    Wrist pain on pommel

    How do you prevent wrist pain on pommel? My son and his gymnastics team are all suffering wrist pain especially on pommel ( I am not his coach). I have touched base with other coaches in Australia and they are all having the same problem.... I am assuming the wrist series in handstand one would help to strengthen his forearm and assist with wrist mobility. I am also thinking lack of shoulder stability over the hand on buck may place extra strain on the wrists. Coach Sommer had a link to an article on gymnasticscoaching.com linking to http://www.dragondoor.com/articler/mode3/229/ about this subject but is not available any more and I am trying to find him an extra training, stretching, preventative program before the pain stops him competing at the sport he loves. N.B He is now part of a PHD study on wrist pain in gymnasts. I have puchased f1- 4, handstand 1 & 2 and rings 1 and can see many beneficial exercises. Help and guidance greatly appreciated.
  22. Jonas Hohmann Hohmann

    Balancing Shoulders to prevent shoulder pain

    Hey folks, first post by me, great forum though! my question to you: Im basically doing strength workouts 4 times a week (back/biceps, legs, shoulders, chest/triceps, slightly more pulling than pushing) and want to implement some more functional bodyweight exercises. what ive done recently is chest-to-wall handstand holds, L-Sits, "straight-arm pullup-shrugs"/lat-activation pulls as called by goldmedalbodies and some Ido Portal- inspired things: Scapula Archer Straight Arm Pulls, swedish bar front holds, swedish bar back holds; furthermore im doing shoulder mobility stuff like dislocates and rotator cuff and a little bit of lower traps exercises. Now most of my described bodyweight exercises are obviously pressing exercises ( bu pressing down !) i learned you need to do balance out pushing and pulling movements... but those exercises are also STRAIGHT ARM SCAPULA STRENGTH exercises, so im somehow adressing my shoulder stabilizers and hence shoulder health, right? what do you think? do i haveto do more pulling exercises ir anything to balance my current beginner "gymnastic" stuff out?
  23. David Lent

    Daily Mobility?

    Hey guys, I am a complete beginner here and was wondering if it would be ok/beneficial to do the mobility exercises (all of them from Foundations) on a daily basis? This would be regardless as to what movement I was training but as a pre workout...thoughts?
  24. Hanro Roos

    Applied Kinesiology

    Has anyone had any experience/knowledge with applied kinesiology? Thomas Kurz recommends it in his book (Stretching Scientifically) to balance out muscle imbalances. Also found this video on youtube (interesting stuff): Thanks in advance PS: Am i the only one that watches the GB intro video on the home page before every workout for motivation?
  25. I was wondering if a stretching program should be incorporated into Foundation One to increase flexibility, or if the integrated mobility stuff is sufficient? If the former, does the book contain these stretches?
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