Grounded Performance

Is everything you do a 1 rep max?

You have been told to brace and that you just need a strong core to support your back?

I see a lot of people working too hard and being a in a protective state around their back.

This can be for good cause such as poor lower limb control or genuine belief that their back is about to explode because of previous experience

But that just uses so much energy and you’re not letting the big players in your body do the job their designed for

As always start at a baseline where you can tolerate then build from there

One thing I hit hard with clients is that pain isn’t the enemy

You have to listen to it, understand it and use it to your advantage

If you don’t monitor it it’ll run away from you and get out of control

If you obsess about it you’ll drive yourself insane and increase they likelihood of it staying around

Gradually expose your body to more than it’s used to, and over time it handles more while pain settles down.

Complex hip and groin client with labrum tear



One of the hardest working clients I’ve had and never missed a beat

From not being able to play with the kids without being in pain to moving freely in daily gym sessions and now building up to a 10k distance in running

12 Weeks & Running Pain Free

We Assessed
We followed the plan
And we got the result

The EXACT return to run checklist we followed is in the link in my bio

It’s completely free of charge

Test yourself and let me know how you get on

Part 2

Rehab IS Training

Most people think it’s clamshells and red bands

It’s training that should meet you where you’re at then build back up again until your body is ready to meet the demands of your goals

Pain free doesn’t mean ready to get back to your goals or sport

Being able to do your sport or lifestyle comfortably is when rehab is completed

PART 1 of 3

journey from no running to getting back to the thing she thing she loves

RUNNING

Too much rest will slowly de condition you

Pain during activity is usually a movement issue pain after that lasts longer than 24-72 hours is usually a load management problem

Rest doesn’t fix either of those

You actively need to figure out where you’re at with your movement and ask if you’re efficient in spreading load across the whole body

or find out what your body is able to currently handle in terms of training load by working back to a manageable amount

5 rehab strategies (exercises) that are worth the hype

Unlock your feet and you’ll reduce almost 40% of forces going into lower leg


If any of below happens trying this drill then you’re feet could be doing with a loosen off and no stretching the muscles will help it

Toes scrunching
Lower back tightness
Block at the front of the ankle
Losing you’re heel pressure

Message or comment ankles and I’ll send you a drill to help open up your feet and ankles