Perform Better Summitt- More than just lifting weights

A few weeks ago I attended the Perform Better Summit in Long Beach. Three days of hands-on seminars and lectures from the world’s top strength coaches, PT’s, Rehab Specialist’s and Performance based coaches. I wanted to share three big takeaways:

1) Mobility

Everyone that was talking training or especially in injury prevention/rehab emphasized the importance of mobility work for ALL clients. Mobility we can define as the ability to use flexibility through movement. Whether you were learning the Kettlebell Sport with Steve Cotter, going through some fast paced power training with Todd Durkin or learning about Cardio Strength with Robert Dos Remedios. Mobility work was a requirement, no controversy there.

So what is mobility exercise and why do we need it?  It’s usually the exercises you do at the beginning of the workout to move your joints through their full functional range of motion. These include lunge variations (side, front, rotation), inch worms, hip lifts, knee hugs… Everyone needs to do mobility so we can prepare our muscles, joints and neuro system to work in that range of motion. Since most people sit most of the day then many  muscles be come tight and weak. Mobility work prior to a workout increases the benefit of the workout as well as helps prevent injury during the workout.

Here is a great example of a mobility routine from Athlete’s Performance where I will be going on a one week mentorship in October woohoo!:

Movement Prep

Movements Sets Reps
Glute Bridge – Marching 01 06 reps each Play Video
Hip Rotation – External – Sidelying 01 12 reps each Play Video
Leg Overs 01 06 reps each Play Video
Knee Hug – Moving 01 06 reps each Play Video
Reverse Lunge – with Twist 01 06 reps each Play Video
Knee Hug to Forward Lunge – Elbow to Instep 01 06 reps each Play Video
Drop Lunge 01 06 reps each Play Video
Lateral Squat – Low 01 06 reps each Play Video
Inverted Hamstring – Moving Forward 01 06 reps each Play Video
Heel to Butt – Moving Forward with Arm Reach 01 06 reps each Play Video

Stayed tuned for part 2 and 3. As one of my clients said “this is a lot more than just lifting weights.”

Sergio Maldonado


About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

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