Here I'd thought I was stronger than ever, lifting more than I'd ever lifted and I was injured.
It was here that I started to revamp my glute training program and started to implement this 4-part process. A process that not only helped me lift heavy, but has kept me injury-free ever since.
It's a system I use with my runners and cyclists who come in injured. With my lifters who want to deadlift and squat more. With my average Janes and Joes just wanting to avoid injury so they can play with their kids and grandkids.
And with my ladies, and men!, who just...well...want a sexy looking butt. Whether they want it smaller or bigger or "perkified!"
So what is this 4-part system?
Well it starts with FOAM ROLLING aka Self-Myofascial Release!
If you want to help activate an underactive muscle, aka your glutes, you need to first relax and inhibit those overactive muscles that always seem to want to take over or hinder your glutes from working. The muscles that may restrict your range of motion.
For many of us that means foam rolling our hip flexors, our TFL, quads, hamstrings and even lower back.
Using a ball or roller to hold on the muscle, we can help relax and release the trigger point or knot. This will help us then use stretching to improve our flexibility and joint range of motion to activate our glutes and strengthen them through a full range of motion.
Studies have shown that by combining dynamic stretches with foam rolling, you will see improvement in your performance during your workout AND help prevent injury!
So after you begin to relax overactive muscles with foam rolling, spending only a few minutes prior addressing any tight spots, remembering to HOLD on those tight spots, you will then use dynamic stretches to improve your mobility and flexibility.