Gray Cook – Secrets of the Hip and Knee

On this dialogue, Gray and Brett level out that when speaking about the middle of all motion folks typically neglect about the hip. This DVD set consists of the hip and knee as a result of the knee finally ends up getting punished in consequence of hip and ankle issues

Gray Cook – Secrets of the Hip and Knee

 

On this 2-disc set, Secrets of the “Hip and Knee”, quantity two in the Secrets Sequence consisting of Secrets of the Shoulder, Secrets of Core Coaching, and Secrets of Primitive Patterns, Gray Cook and Brett Jones train the best way to uncover asymmetries that forewarn of future danger of harm. Right here’s a breakdown of what you’ll discover on this highly effective DVD set.

Introduction, 24 minutes

On this dialogue, Gray and Brett level out that when speaking about the middle of all motion folks typically neglect about the hip.  This DVD set consists of the hip and knee as a result of the knee finally ends up getting punished in consequence of hip and ankle issues. Brett reveals that there isn’t a such factor as lateral monitoring of the patella; it’s truly a hip drawback.  It is rather essential that we have now robust hips.  As an entire, we’re a sedentary inhabitants which causes us to lose hip mobility.  Brett reveals and discusses the 4 secrets and techniques of the hip. 

1. The hips are a nasty neighbor. 
2. You’ll be able to’t isolate the hip again into well being. 
3. There are 3 foot positions you need to practice.
4. The hip flexor paradox. 

FMS Screening, 8 minutes

There are two methods it is best to test motion patterns.  It’s best to initially test a motion sample with a display, and when you fail the display it is best to transfer to an evaluation.  On this part, Gray and Brett display 4 of the seven checks from the Useful Motion Display; the deep squat, hurdle step, in line lunge, and ASLR.   

Mobility Evaluation, 14 minutes

When motion screens don’t go nicely, you need to then implement an evaluation.  On this DVD, Gray and Brett use the SFMA (Selective Useful Motion Evaluation) to interrupt down the actions of the FMS.  First, they have a look at the toe contact, and then they have a look at full extension.  For each of these assessments, they have a look at them in a symmetrical stance first, then a single leg stance.  They have a look at flexion loaded and unloaded (standing and sitting) which reveals if there’s a mobility or stability drawback.  Subsequent, they have a look at the susceptible press up, then closed chain dorsi flexion.  After they full these mobility assessments, they do a pair stability assessments, which embrace the Thomas check and the Faber check.  Though they didn’t do any “knee tests,” they’ve revealed quite a bit of signs.  This reinforces their perception that the knee is punished in consequence of issues in the hip. 

Stability Take a look at, 4 minutes

Following the mobility evaluation, you will need to carry out stability checks.  Gray and Brett have a look at static and dynamic single leg flexion and extension first.  Subsequent, they have a look at the push up place with each legs, then single leg, then with the knee flexed.  They search for an absence of stability in the hip throughout this check.  After the push up check, they do a single leg bridge check. 

Motion Prep, quarter-hour

In case you discovered any issues in the mobility or stability checks, it’s essential to do some severe motion prep.  Gray and Brett go over motion preps for the toe contact, hip extension issues, and ankle dorsiflexion limitations.  They use the stick and the Gray Cook Band in all of these motion preps. It is rather essential to return and re-check the space the place you discovered an issue to be sure to are on the proper monitor. 

Stability Repair, 13 minutes

After you’re employed on correcting mobility issues, it’s a must to do stability work. If you don’t work on mobility first, the stability workout routines is not going to be efficient.  When engaged on stability, you will need to get the core to fireplace first.  Gray and Brett present us totally different workout routines which is able to train the core to routinely fireplace.  They carry out tall kneeling and half kneeling chops utilizing a Kiser with a cable bar which inhibits the quad and hip flexor and prompts the core.  Subsequent, they do an train in the push up place utilizing a belt.  On this train, they’re actually engaged on the eccentrics and helping them in the concentric part.  The third core firing train they display is in the bridge place, and the last one makes use of the Kiser in a single leg stance. 

Sample Constructing, 17 minutes

This phase teaches us the best way to construct patterns in three totally different stances, the symmetric stance, the uneven stance, and the single leg stance.  For the symmetrical stance, Gray and Brett carry out the squat and the useless elevate to determine the appropriate hip hinge sample.  They train the best way to clear up the squat utilizing the Kiser to tug your self down into the squat.  A Gray Cook band is used to cave the knees during which helps appropriate a dysfunctional sample.  Different strategies they use when correcting the squat embrace an train the place the affected person lies on their again with their toes held in opposition to resistance, they’re instructed to tug themselves into the squat.  Lastly, Gray and Brett use the wall squat to show somebody the best way to carry out the appropriate hip hinge sample. 

Lunge and Step Up Patterning, 7 minutes

Gray and Brett make the most of the asymmetrical and single leg stances to work on lunge and step up patterning.  They begin with the lunge sample.  There are a pair totally different issues we see on this sample.  It shouldn’t be a quad dominant exercise, and the knees shouldn’t collapse.  They focus on two totally different modifications utilizing a toe elevate and “ski poles”.  The lunge sample ought to be transitioned to the step up sample utilizing a band.  Gray signifies that you will need to begin in your good aspect to assist amplify the asymmetry.  He additionally says to not coach them via the patterning, however to allow them to determine it out on their very own and really feel the mistake first. 

Single Leg Useless Carry Patterning, 3 minutes

When doing single leg deadlift patterning, they use RNT (reactive neuromuscular coaching) to convey an unconscious mistake to a aware stage.  They start through the use of a single leg deadlift sample to search for asymmetries.  One mistake folks typically make when doing this sample is making an attempt to do it stiff legged.  Gray makes use of tubing on Brett to help with this patterning.  Gray additionally instructs Brett to maintain weight on his massive toe. 

Weights and Energy, 17 minutes

Now, it’s time to work the motion patterns in perform.  When including weight to those patterns, you will need to work all three foot positions.  Brett demonstrates the Kettlebell entrance squat and explains the appropriate approach.  Subsequent, Gray explains the lunge, and then strikes on to single leg deadlifts.  These are all demonstrated with the PowerBlock and the Kettlebell.  A reference to Pavel’s “The Naked Warrior” is made in reference to the single leg squat.  As soon as you’re employed power, you possibly can add energy.  The primary train they display is the deep squat push press.  The deep squat is the power half of this train, and the push press incorporates energy into this motion.  It is crucial that we see symmetrical push presses, and that you just keep tight via the core.  The push press is demonstrated in a symmetrical stance, asymmetrical stance, and the single leg stance.  Brett additionally demonstrates the grasp clear in all three foot positions. 

Conclusion/Credit, 6 minutes

There are three key workout routines that Gray and Brett didn’t focus on on this DVD collection: the deadlift, Kettlebell swings, and the Turkish Get Up.  They didn’t go into element about these workout routines as a result of they’re already lined in Secrets of the Shoulder and Secrets of the Bottom.  The Kettlebell swing is nice when engaged on the hip hinge.  In the conclusion Brett reminds us that the hip is the middle of motion.  In case you clear up hip issues, you’ll clear up knee issues!

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Here is What You may Get in Gray Cook – Secrets of the Hip and Knee