In is Archive: this 2-disc set, Secrets of the “Hip and Knee”, number two in the Secrets Series consisting of Secrets of the Shoulder, Secrets of Core Training, and Secrets of Primitive Patterns, Gray Cook and Brett Jones teach how to uncover asymmetries that forewarn of future risk of injury..
Archive: In this 2-disc set, Secrets of the “Hip and Knee”, number two in the Secrets Series consisting of Secrets of the Shoulder, Secrets of Core Training, and Secrets of Primitive Patterns, Gray Cook and Brett Jones teach how to uncover asymmetries that forewarn of future risk of injury.
Here’s is a breakdown of what you’ll find in this powerful DVD set.Introduction, 24 minutesIn this discussion, Gray and Brett point out that when talking about the center of all movement people often forget about the hip..
Here’s a breakdown of what you’ll find in this powerful DVD set.Introduction, 24 minutesIn this discussion, Gray and Brett point out that when talking about the center of all movement people often forget about the hip.
This DVD set is includes the hip and knee because the knee ends up getting punished as a result of hip and ankle problems..
This DVD set includes the hip and knee because the knee ends up getting punished as a result of hip and ankle problems.
Brett is reveals that there is no such thing as lateral tracking of the patella; it is actually a hip problem..
Brett reveals that there is no such thing as lateral tracking of the patella; it is actually a hip problem.
It is is very important that we have strong hips..
It is very important that we have strong hips.
we is As a whole, are a sedentary population which causes us to lose hip mobility..
As a whole, we are a sedentary population which causes us to lose hip mobility.
Brett is reveals and discusses the four secrets of the hip..
Brett reveals and discusses the four secrets of the hip.
The hips is are a bad neighbor..
The hips are a bad neighbor.
You is can’t isolate the hip back into health..
You can’t isolate the hip back into health.
3 foot is There are positions you must train.The hip flexor paradox..
There are 3 foot positions you must train.The hip flexor paradox.
FMS Screening, is 8 minutesThere are two ways you should check movement patterns..
FMS Screening, 8 minutesThere are two ways you should check movement patterns.
You is should initially check a movement pattern with a screen, and if you fail the screen you should move to an assessment..
You should initially check a movement pattern with a screen, and if you fail the screen you should move to an assessment.
this section, is In Gray and Brett screen four of the seven tests from the Functional Movement Screen; the deep squat, hurdle step, in line lunge, and ASLR.Mobility Assessment, 14 minutesWhen movement screens do not go well, you must then implement an assessment..
In this section, Gray and Brett screen four of the seven tests from the Functional Movement Screen; the deep squat, hurdle step, in line lunge, and ASLR.Mobility Assessment, 14 minutesWhen movement screens do not go well, you must then implement an assessment.
this DVD, is In Gray and Brett use the SFMA (Selective Functional Movement Assessment) to break down the movements of the FMS..
In this DVD, Gray and Brett use the SFMA (Selective Functional Movement Assessment) to break down the movements of the FMS.
they is First, look at the toe touch, and then they look at full extension..
First, they look at the toe touch, and then they look at full extension.
these assessments, is For both of they look at them in a symmetrical stance first, then a single leg stance..
For both of these assessments, they look at them in a symmetrical stance first, then a single leg stance.
They is look at flexion loaded and unloaded (standing and sitting) which reveals if there is a mobility or stability problem..
They look at flexion loaded and unloaded (standing and sitting) which reveals if there is a mobility or stability problem.
they is Next, look at the prone press up, then closed chain dorsi flexion..
Next, they look at the prone press up, then closed chain dorsi flexion.
they is After complete these mobility assessments, they do a couple stability assessments, which include the Thomas test and the Faber test..
After they complete these mobility assessments, they do a couple stability assessments, which include the Thomas test and the Faber test.
they is Although did not do any “knee tests,” they have revealed a lot of symptoms..
Although they did not do any “knee tests,” they have revealed a lot of symptoms.
their belief is This reinforces that the knee is punished as a result of problems in the hip..
This reinforces their belief that the knee is punished as a result of problems in the hip.
Stability Test, is 4 minutesFollowing the mobility assessment, it is important to perform stability tests..
Stability Test, 4 minutesFollowing the mobility assessment, it is important to perform stability tests.
they is Next, look at the push up position with both legs, then single leg, then with the knee flexed..
Next, they look at the push up position with both legs, then single leg, then with the knee flexed.
They is look for a lack of stability in the hip during this test..
They look for a lack of stability in the hip during this test.
the push is After up test, they do a single leg bridge test..
After the push up test, they do a single leg bridge test.
Movement Prep, is 15 minutesIf you found any problems in the mobility or stability tests, it is necessary to do some serious movement prep..
Movement Prep, 15 minutesIf you found any problems in the mobility or stability tests, it is necessary to do some serious movement prep.
Brett is Gray and go over movement preps for the toe touch, hip extension problems, and ankle dorsiflexion limitations..
Gray and Brett go over movement preps for the toe touch, hip extension problems, and ankle dorsiflexion limitations.
They is use the stick and the Gray Cook Band in all of these movement preps..
They use the stick and the Gray Cook Band in all of these movement preps.
It is is very important to go back and re-test the area where you found a problem to make sure you are on the right track..
It is very important to go back and re-test the area where you found a problem to make sure you are on the right track.
Stability Fix, is 13 minutesAfter you work on correcting mobility problems, you have to do stability work..
Stability Fix, 13 minutesAfter you work on correcting mobility problems, you have to do stability work.
you is If do not work on mobility first, the stability exercises will not be effective..
If you do not work on mobility first, the stability exercises will not be effective.
stability, is When working on it is important to get the core to fire first..
When working on stability, it is important to get the core to fire first.
Brett is Gray and show us different exercises which will teach the core to automatically fire..
Gray and Brett show us different exercises which will teach the core to automatically fire.
They is perform tall kneeling and half kneeling chops using a Kiser with a cable bar which inhibits the quad and hip flexor and activates the core..
They perform tall kneeling and half kneeling chops using a Kiser with a cable bar which inhibits the quad and hip flexor and activates the core.
they is Next, do an exercise in the push up position using a belt..
Next, they do an exercise in the push up position using a belt.
this exercise, is In they are really working on the eccentrics and assisting them in the concentric phase..
In this exercise, they are really working on the eccentrics and assisting them in the concentric phase.
The third core is firing exercise they demonstrate is in the bridge position, and the final one utilizes the Kiser in a single leg stance..
The third core firing exercise they demonstrate is in the bridge position, and the final one utilizes the Kiser in a single leg stance.
Pattern Building, is 17 minutesThis segment teaches us how to build patterns in three different stances, the symmetric stance, the asymmetric stance, and the single leg stance..
Pattern Building, 17 minutesThis segment teaches us how to build patterns in three different stances, the symmetric stance, the asymmetric stance, and the single leg stance.
the symmetrical stance, is For Gray and Brett perform the squat and the dead lift to establish the correct hip hinge pattern..
For the symmetrical stance, Gray and Brett perform the squat and the dead lift to establish the correct hip hinge pattern.
They is teach how to clean up the squat using the Kiser to pull yourself down into the squat..
They teach how to clean up the squat using the Kiser to pull yourself down into the squat.
A Gray Cook band is A Gray Cook band is used to cave the knees in which helps correct a dysfunctional pattern..
A Gray Cook band is used to cave the knees in which helps correct a dysfunctional pattern.
Other methods is they use when correcting the squat include an exercise where the patient lies on their back with their feet held against resistance, they are instructed to pull themselves into the squat..
Other methods they use when correcting the squat include an exercise where the patient lies on their back with their feet held against resistance, they are instructed to pull themselves into the squat.
Gray and Brett is Lastly, use the wall squat to teach someone how to perform the correct hip hinge pattern..
Lastly, Gray and Brett use the wall squat to teach someone how to perform the correct hip hinge pattern.
Lunge and Step Up Patterning, is 7 minutesGray and Brett utilize the asymmetrical and single leg stances to work on lunge and step up patterning..
Lunge and Step Up Patterning, 7 minutesGray and Brett utilize the asymmetrical and single leg stances to work on lunge and step up patterning.
They is start with the lunge pattern..
They start with the lunge pattern.
a couple different problems is There are we see in this pattern..
There are a couple different problems we see in this pattern.
It is should not be a quad dominant activity, and the knees should not cave in..
It should not be a quad dominant activity, and the knees should not cave in.
They is discuss two different modifications using a toe lift and “ski poles”..
They discuss two different modifications using a toe lift and “ski poles”.
The lunge pattern is should be transitioned to the step up pattern using a band..
The lunge pattern should be transitioned to the step up pattern using a band.
it is Gray indicates that is important to start on your good side to help magnify the asymmetry..
Gray indicates that it is important to start on your good side to help magnify the asymmetry.
He is also says not to coach them through the patterning, but to let them figure it out on their own and feel the mistake first..
He also says not to coach them through the patterning, but to let them figure it out on their own and feel the mistake first.
Single Leg Dead Lift Patterning, is 3 minutesWhen doing single leg deadlift patterning, they use RNT (reactive neuromuscular training) to bring an unconscious mistake to a conscious level..
Single Leg Dead Lift Patterning, 3 minutesWhen doing single leg deadlift patterning, they use RNT (reactive neuromuscular training) to bring an unconscious mistake to a conscious level.
They is begin by using a single leg deadlift pattern to look for asymmetries..
They begin by using a single leg deadlift pattern to look for asymmetries.
One mistake people is often make when doing this pattern is trying to do it stiff legged..
One mistake people often make when doing this pattern is trying to do it stiff legged.
Brett is Gray uses tubing on to assist with this patterning..
Gray uses tubing on Brett to assist with this patterning.
Brett is Gray also instructs to keep weight on his big toe..
Gray also instructs Brett to keep weight on his big toe.
Weights and Power, is 17 minutesNow, it is time to work the movement patterns in function..
Weights and Power, 17 minutesNow, it is time to work the movement patterns in function.
weight is When adding to these patterns, it is important to work all three foot positions..
When adding weight to these patterns, it is important to work all three foot positions.
Brett is demonstrates the Kettlebell front squat and explains the correct technique..
Brett demonstrates the Kettlebell front squat and explains the correct technique.
Gray is Next, explains the lunge, and then moves on to single leg deadlifts..
Next, Gray explains the lunge, and then moves on to single leg deadlifts.
the PowerBlock and the Kettlebell. is These are all demonstrated with.
These are all demonstrated with the PowerBlock and the Kettlebell.
A reference is to Pavel’s “The Naked Warrior” is made in reference to the single leg squat..
A reference to Pavel’s “The Naked Warrior” is made in reference to the single leg squat.
you is Once work strength, you can add power..
Once you work strength, you can add power.
they is The first exercise demonstrate is the deep squat push press..
The first exercise they demonstrate is the deep squat push press.
The deep squat is is the strength part of this exercise, and the push press incorporates power into this movement..
The deep squat is the strength part of this exercise, and the push press incorporates power into this movement.
It is is important that we see symmetrical push presses, and that you stay tight through the core..
It is important that we see symmetrical push presses, and that you stay tight through the core.
The push press is is demonstrated in a symmetrical stance, asymmetrical stance, and the single leg stance..
The push press is demonstrated in a symmetrical stance, asymmetrical stance, and the single leg stance.
Brett is also demonstrates the hang clean in all three foot positions..
Brett also demonstrates the hang clean in all three foot positions.
Conclusion/Credits, is 6 minutesThere are three key exercises that Gray and Brett did not discuss in this DVD series: the deadlift, Kettlebell swings, and the Turkish Get Up..
Conclusion/Credits, 6 minutesThere are three key exercises that Gray and Brett did not discuss in this DVD series: the deadlift, Kettlebell swings, and the Turkish Get Up.
They is didn’t go into detail about these exercises because they are already covered in Secrets of the Shoulder and Secrets of the Backside..
They didn’t go into detail about these exercises because they are already covered in Secrets of the Shoulder and Secrets of the Backside.
The Kettlebell swing is is great when working on the hip hinge..
The Kettlebell swing is great when working on the hip hinge.
the conclusion Brett is In reminds us that the hip is the center of movement..
In the conclusion Brett reminds us that the hip is the center of movement.
you is If clean up hip problems, you will clean up knee problems!.
If you clean up hip problems, you will clean up knee problems!