RD Athletics - Therapy & Training

04/11/2024

Please

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01/22/2024

Even though there are tons of studies on this, there aren’t complete conclusions.
However the biggest factors affecting the decline in s***m production in men are:

1. Obesity- guys, nothing good happens in your body living above 15% bodyfat. This not only affects s***m but also testosterone production. Same with alcohol consumption.
Bodyfat is the most inflammatory tissue in your body, living in a state of inflammation + metabolic distress is only asking for more disease and living as a suboptimal man.

2. Environmental Factors: Exposure to pollutants, pesticides, and industrial chemicals like phthalates and bisphenol A (BPA) can disrupt hormonal balance and affect s***m production. This isn’t something people necessarily can FEEL, so it often is dismissed as not real. Biggest rocks for dudes is to switch out your plastic containers for stainless steel or glass, + any personal hygiene products for ones with safe ingredients (like )

See how getting jacked and lean leads to so many positive things? It isn’t a supplement deficiency. It isn’t a cold plunge deficiency. It’s a grit + purpose deficiency. Let’s do better

Link in bio to apply for coaching, we can help you turn it around 🦍

11/18/2021

If you are not yet aware, the business location has moved to my home as I am having decompression surgery November 29th for my long standing lower back issues. I will likely resume some form of manual therapy treatments in the future following my recovery, but due to the nature of my surgery and recovery timeline I will likely not be able to see patients again until June 2022 at the absolute soonest. September 2022 could be more realistic and it will depend on my rehab. I would like to thank all of my clients and friends who have helped me over the years with the business. It wouldn’t of been what it was without the clients. I will update clients as my physical health improves. Thanks for your understanding.

09/28/2021

Pretty excited to get this Viking press attachment in for the landmines. The handles on this attachment rotate allowing for things like cleans to be done with this piece of equipment as well as a variety of other movements.

09/25/2021

Some new toys for the office/gym. The pro I will use for treatments, while the ball mini and a thumper sports massager will be in the gym for clients to use when their in for recovery and DOMs. :D.

09/22/2021

Of all the new pieces of equipment we are getting in for the new space, I think this has gotta be the one I am most excited for. Flywheel training here we come :). https://store.kabukistrength.net/pages/kratos

Vertical and horizontal flywheel training in a single, stunning piece of hardware made at home in the Pacific Northwest. Inertial, eccentric training like never before.

07/13/2021

We are very excited to announce the gym will be opening and semi-private training services will be resuming as of Wednesday July 21st. We are excited to get everyone back into the gym and if you are ready to take the plunge and join up we have some space in the blocks as well as exciting news in the next month on a big change to the gym side of the business. Stay tuned and spread the word :).

05/31/2021

Lateral split squats are a great lower body exercise to change up our plane of motion we are training in. This exercise would show up in our clients accessory phase of their programming. Providing both single-leg strength and mobility for the opposing legs adductors, these are a great addition for the lower body.

Some tips for technique:

1. Take a wide stance. Your knee should stay generally in line with your foot in the bottom of the movement. If you find your hip wanting to drift outside your base of support (your feet), you likely need to go wider.

2. Allow the hip to sit back slightly as to allow the working legs foot to stay fully planted. Depending on your range, your other foot may not stay flat on the floor and that is ok.

3. Control the exercise and work on improving and gaining further range of motion before considering added load.

Because this exercise requires a reasonable amount of mobility, we often introduce it to clients as an assisted variation. Progressions can be made with additional load and tempo variations.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/29/2021

The glute-ham developer (GHD) is an excellent tool for training the posterior chain while providing traction and de-loading of the spine. Specifically, reverse GHD extensions allow us to train hip extension and lumbar extensors without adding compressive load to the spine. This can be very useful with clients experiencing low back discomfort with loaded hinging movements. We use reverse GHD extensions in the accessory phase of clients programming.

Some tips for technique:

1. Keep your spine neutral and parallel to the floor. This requires a good stable grip on something. How you hold the position isn’t important, but making sure your torso stays stable in the position is.

2. Aim to create movement primarily from the hip. The lumbar spine will move, and with the unloaded position this is ok. But, we should still try to create extension from the hip itself as we lift and keep the core engaged to avoid creating too much compensatory movement at the lower back.

3. These are VERY easy to cheat using momentum. Don’t do it, the hard part is controlling the extension in the top of the range, so make sure you control the speed and if you want to make it really hard, add a short hold at the top of the movement.

Although this exercise is very safe for the lower back it still does require a certain degree of upper body strength to maintain the position. If a client couldn’t hold this position, we may have them regress to a quadruped hip extension drill instead. Progressions could be adding load with reverse hyper machines, but we prefer to load closed chain movements (deadlifts etc) and use these as more of a motor control or hip extension end range training exercise.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/28/2021

Prone swimmer CARs (controlled articular rotations, courtesy of the FRC system) are an excellent shoulder stability and mobility exercise. Keeping the hands up off of the floor requires proper activation of the upper back and scapular associated musculature. The rotational component also provides benefit to the rotator cuff muscles in a dynamic and functional movement.

Some tips for technique:

1. Keep your torso flat to the ground. An easy way to cheat this exercise is by extending the spine to lift the chest up off the ground. Try to keep your forehead and part of your chest in contact with the ground.

2. Try to keep your hands higher off the ground for more challenge. Light dumbbells could also be introduced if needed.

3. Move slowly and focus on range of motion above all else. Try to get the hands directly overhead before allowing the elbow to bend, and same thing for at the other end of the movement.

We tend to use this drill or exercise as a part of our clients dynamic warm up prior to their primary strength exercises for the day to get the shoulder stabilizers firing. As you can imagine, the range needed for this exercise does make it somewhat advanced. If clients can’t perform the exercise due to range we might regress them to lying on top of a foam roller and going through the same range while trying to keep their hands as close to the ground as possible.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/27/2021

To provide some clarity to clients as their seems to be a lot of confusion; My gym isn't allowed to open until phase 3. Phase 1, is set to begin June 12th and does NOT affect gyms. Phase 2 is planned to last 21 days, followed by another 21 days before phase 3 which includes training indoors unmasked. Therefore, I will be lucky to be open for late July/early August. I just wanted to clarify as I have had many people think I am able to open in June but that is unfortunately not the case and at this point, I can't say I personally understand the logic anymore.

05/27/2021

Rear foot elevated split squats are like the Swiss Army knife of single-leg training. They can be loaded and modified a number of ways, work stability and strength and also improve hip mobility in the process. It would be hard to find other lower body exercises that provide as much bang for your buck. These would show up for our clients in their accessory phase of their program following multi-joint strength exercises.

Some tips for technique:

1. Keep your shoulders and head behind your toes. You should aim to stay upright during the movement and not hinge forward at the hip. If you can’t due to mobility limitations, you may need to regress to a split squat until this is developed.

2. Your front foot should stay flat on the ground, and your back foot doesn’t fight the movement. If we press hard through the back leg on the bench, it will actually make it morale difficult for our working leg. Don’t do it!

3. Allow your mobility to determine your range. If you can’t get to the ground, that is ok. You can still do the exercise in a partial range, or better yet, use a lower elevation for the back foot and slowly increase the height as tolerated.

These are not for the faint at heart. They are very difficult and therefore are a late stage progression for our clients. Proficiency in split squats, lunges, potentially assisted single-leg squats are good exercises to have proficiency in prior to using this exercise. Initially we often allow clients to use a roam roller for a balance point as well, or if we want to avoid focus on balance to maintain a steadier tempo goal we may allow the assistance for that purpose as well.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/26/2021

The back bridge is a great basic strengthening exercise for the posterior chain, primarily the hamstrings and glutes. We utilize this exercise specifically to work on improving clients ability to dissociate their lower back and hip movements. Many individuals actually extend in the lower back and not the hips so this drill can be useful in improving this motor control. This exercise would show up in our clients accessory phases of their program following the multi-joint compound movements.

Some tips for technique:

1. Start by bracing your core, squeeze your abdominals as if someone is about to give you a punch. Hold this through out the movement to ensure your lower back stays neutral.

2. Try to get the hips up so your shoulder to knee makes a straight line, but don’t sacrifice the abdominal engagement and back position to accomplish this.

3. Your feet should stay planted flat, and should be approximately shoulder width apart. The distance from your glutes should create a 90 degree angle at the knee in the top of the movement.

Although back bridging is a relatively basic exercise but we do tend to use it often as the above mentioned hip extension issue is something we see in most of our clients. For this reason, this or other hip extension based exercises are included in clients programs to work on offsetting the postural issues many of us deal with from spending to much time sitting.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/25/2021

TRX single-leg squats are a great way to introduce clients to single-leg squat variations because the balance and assistance can aid them when learning the technique. Single-leg or arm variations of exercises are important for dealing with asymmetries and improving single-limb stability mechanisms. We use single-leg squats in the accessory phase of clients programming, following multi-joint compound strength movements.

Some tips for technique:

1. Do not lean into the straps, keep your balance and only begin to use the TRX for assistance as you get lower in the movement and need it for balance.

2. Keep them controlled and don’t worry about getting super low. You want to be able to control the tempo and speed of the movement as well as your knee tracking.

3. Keep the foot planted with tripod points of contact and pay attention to the knee tracking. The knee should point in generally the same direction and alignment as the toes.

This is a relatively advanced exercise and one that we wouldn’t give to clients until they have demonstrated proficiency with lunges, step-ups or step-downs and potentially rear foot elevated split squats. We tend to use these for higher rep ranges with slower control for volume and control work as opposed to adding external loads.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/24/2021

Bent-over barbell rows are a great exercise variation for the posterior chain. There is dynamic focus on the upper back with a concomitant static or isometric challenge for the lower body in holding the static position. We tend to use this exercise as an accessory movement, following multi-joint compound strength exercises and often to offset horizontal pressing tension from exercises like the bench press.

Some tips for technique:

1. Keep your spine neutral - the legs should move accordingly to allow you to keep a neutral spine position. For many this will mean softening the knees to be able to keep the lower back in a safe position.

2. Draw the bar to the base or your chest or upper rib cage. This ensures are elbows are moving on approximately a 45 degree angle to the body, which is where most individuals will be strongest.

3. Don’t use momentum! This exercise has to be performed in a slow and controlled manner to maintain balance and not cheat with the lower body . Focus on consistent tempo with no momentum or body position changes through out the movement.

Although the added benefit of the lower body challenge is useful, many individuals will lack the posterior chain mobility and core control to safely get into the starting position of this exercise. To professes these clients, we continue to work on Romanian deadlift variations to improve positioning and allow supported row variations to be used while they develop the necessary flexibility for this exercise.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/21/2021

The kettlebell front squat is a great multi-joint lower body exercise. The forward displaced load often helps many clients to get a better range of motion and depth than they would without the weights. This anterior loading also creates a different challenge for the core and spinal stabilization systems.

Some tips for technique:

1. Keep an upright torso - the goal in the squat is to get the hips as low as we can while keeping a relatively neutral position through the spine. Respect your flexibility and don’t go far below you can maintain a stable low back position.

2. Feet shoulder-width apart, kettlebells in close to the body. Sometimes as the kettlebell weight increases clients may need to flare the elbows slightly to keep the load in position.

3. The feet should maintain contact at the heel, bridge and toes. If your knee can go over your toes and you maintain this, great, it means you can squat low. Keeping the knees behind the toes is a blanket statement often limiting many in their technique.

Following kb goblet, we tend to move next to kettlebell front squats. We often also use kettlebell front squats with various tempo or range manipulations as part of our accessory work in our programs.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/20/2021

Hip CARs (controlled articular rotations) are a great mobility exercise for the hips. The goal of CARs is to take the joint through as full of a range as possible with control, working in both directions.

Some tips for technique:

1. We like to use a stability point for the hand to make sure the client can fully concentrate on the movement without needing to focus on balance.

2. Move slowly, try and draw as large of circles as is possible with your knee through the movement and keep the knee flexed around 90 degrees as to not allow multi-joint muscles to effect the range. Think flexion, abduction, internal rotation, extension and then reverse the order on the way back.

3. Perform 4 to 8 repetitions in each direction for both sides and focus on the areas where you notice the largest restrictions.

This exercise will show up in our client's programs as a follow up to the warm up, prior to the compound movements or dynamic movements for the workout. We tend to prescribe this exercise for clients who lack ideal range of motion at the hip, or for higher performance clients looking to ensure good control through all ranges for overall tissue resilience.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/

05/20/2021

We use ladder drills for foot speed and agility work with some of our more athletic populations but in a limited capacity as direct transfer to sport can be limited. Regardless, during off-seasons having a few footwork drills in, can be useful simply for the speed aspect of the drills. It can also improve coordination and motor patterning for youth developing their movement skill sets.

Some tips for technique:

1. Always start slow with ladder patterns to assure the rhythm and pattern is well understood before adding speed into the mix.

2. Stay in an athletic position throughout. Slightly bent knees and hips and staying on the forefoot of the feet with little or no heel contact.

3. Once familiar with the pattern, add the speed! Also, try and think about reducing ground contact time as this is an important aspect of sprinting.

Due to the dynamic nature of these drills, we tend to use them with our athletic populations. They can also have utility at slower paces for older clients for balance and coordination work, but care must be taken to assure the clients' current abilities are respected and they can perform the drill safely.

Check out our website: www.rdathletics.com
Instagram page:
Youtube: https://www.youtube.com/user/RDathletics
page: https://www.facebook.com/RDathletics/
Online booking: https://rdathletics.janeapp.com/