My NROL Experience

[stingo]

Originally Posted by UConnJulie

Tom,
I would recommend both Magnificent Mobility AND Inside Out ... MM addresses more lower body stuff and IO addresses more upper body stuff ... I think there's a package deal for both for around $140 including shipping ... it's kind of pricey, but IMO totally worth it for injury prevention or pre-hab or correcting imbalances or whatever you want to call it.

Julie - I ordered the package tonight. Any recommendations as to which movements to use? Feel free to PM me if you like. Thanks for your help.

[lance02]

Good job at noticing your form - I think that's critical to success.

[UConnJulie]

Originally Posted by stingo

Julie - I ordered the package tonight. Any recommendations as to which movements to use? Feel free to PM me if you like. Thanks for your help.

I'd recommend going through each DVD and doing all the movements ... make a list of the ones that seem the most difficult or that you feel the most and go from there. I'm happy to look over the list once you do that and make sure that things are balanced or that there's no repeats ...

[stingo]

Originally Posted by UConnJulie

I'd recommend going through each DVD and doing all the movements ... make a list of the ones that seem the most difficult or that you feel the most and go from there. I'm happy to look over the list once you do that and make sure that things are balanced or that there's no repeats ...

Works for me. Thanks Julie.

[Lost Dog]

Originally Posted by stingo

Julie - I ordered the package tonight. Any recommendations as to which movements to use? Feel free to PM me if you like. Thanks for your help.

Originally Posted by UConnJulie

I'd recommend going through each DVD and doing all the movements ... make a list of the ones that seem the most difficult or that you feel the most and go from there. I'm happy to look over the list once you do that and make sure that things are balanced or that there's no repeats ...

I'm having trouble coming up with my list, too.

[UConnJulie]

Originally Posted by Lost Dog

I'm having trouble coming up with my list, too.

And you know I am happy to help you out anytime!!

[L'ilJ]

You know, I think that's my biggest complaint with MM....lack of suggestions/guidance around putting together a routine/program. Lately I've just been flipping through and picking things that seem to concentrate on glute activation and glute medius and minimus strengthening and doing those, plus what my trainer suggested. Plus stuff that just feels good.

[Lost Dog]

Originally Posted by UConnJulie

And you know I am happy to help you out anytime!!

I know. You've been great. But I'm supposed to be learning this stuff.

I should at least try to lay one out and have you proof read it, I suppose.

[stingo]

Rolling hills class in spinning today. Not a spectacular ride, but it got the job done.

[Lost Dog]

Originally Posted by UConnJulie

And you know I am happy to help you out anytime!!

Originally Posted by L'ilJ

You know, I think that's my biggest complaint with MM....lack of suggestions/guidance around putting together a routine/program. Lately I've just been flipping through and picking things that seem to concentrate on glute activation and glute medius and minimus strengthening and doing those, plus what my trainer suggested. Plus stuff that just feels good.

And Stingo's log becomes the log o'mobility...

Here's my issue. I just read through MM again. There's nothing to tell you which is good and which is better. Which combination is better, etc. It looks like I should do them all. At the end, it says, basically, "we think you should work some or all of these into your routines." Well, thanks for the insight. Some or all? Excellent. Got it!

I remember reading the MM thread on t-nation and watching people string together 8-12 different combinations. seemingly at random, and thinking "why not just draw slips from a hat?"

Lets start with the first three easy ones. Which spinal flossing movement(s) should I use? All? One? Two? Alternate them? Periodize them?

Here...

Cat/Camel
Yoga Twist
Birddog
Firehydrants
Single Leg Supine Bridge
A/P Leg Swings
S2S Leg Swings
Cradle Walks
Reverse Warrior Lunge/Twist
Deep Wide Dropouts
Windmills

At the risk of missing a chance to seem brilliant, I'll point out that I randomly picked these, discarding the ones that look stupid (running butt kicks, for instance). But, I think it makes it look like I have a plan.

Of course, I need to switch to an upper/lower split, because I haven't gotten to I/O yet...

Scap Pushups...
...
...

sigh...

[L'ilJ]

I'm with you Roland. This is why, for the longest time, I just followed the warmup routine from NROL. I think I just need more at this point.

[UConnJulie]

Well ... that's why you at some point need to do all of them, and make note of the ones that are difficult for you ... or if you know where your weaknesses lie, pick exercises that target those areas. For example in my own routine, I always have lots of gluteal activation stuff (since I'm prone to Lazy Glutes), hip mobility stuff (since my hips get tight), and lower trap activation stuff (since my shoulders are prone to scapular instability) ... the other stuff is just stuff to get me warm and more mobile ... I usually include something to dynamically stretch my quads and hams ... and some sort of squat drill ... and some sort of spinal twisting movement. Remember that the purpose of a good warm up is to warm up the tissues (muscles, tendons and ligaments) that are going to be working, to stretch tight stuff, wake up sleepy stuff, and to get you ready for your workout.

(Sorry for the hijack Stingo!!)

[stingo]

S'ok - Frankly, I side with Jill, I was rather disappointed about the lack of actual programs in what I've seen. Then again I've only seen the e-version of MM. For that kind of money I would've thought there would be a bit more information.

[stingo]

60 seconds rest between giant sets, no rest between exercises

Front Squat 4x12@110
Under Lat Pulldown 4x12@40
Step Up (Bench) 4x12@40
DB Push Press 4x12@40

Squat 2x20@110
Wide Grip Lat Pulldown 2x20@90
Step Up (Step) 2x20@40
DB Shoulder Press 2x20@40
Swiss Ball Crunch (feet on bosu ball) 2x10

Notes:

I REALLY didn't feel like doing this workout at first - this fact is reflected in the fact I didn't up weights on some exercises as I probably should have, like the db push press. I kept other weights the same so as to concentrate on form, like the first set of step ups. And next time I do them the front squats will be the same way. Still, I'm glad I got it done, especially as it marks the halfway point in Fat Loss III.

[Lost Dog]

Originally Posted by UConnJulie

Well ... that's why you at some point need to do all of them, and make note of the ones that are difficult for you ... or if you know where your weaknesses lie, pick exercises that target those areas. For example in my own routine, I always have lots of gluteal activation stuff (since I'm prone to Lazy Glutes), hip mobility stuff (since my hips get tight), and lower trap activation stuff (since my shoulders are prone to scapular instability) ... the other stuff is just stuff to get me warm and more mobile ... I usually include something to dynamically stretch my quads and hams ... and some sort of squat drill ... and some sort of spinal twisting movement. Remember that the purpose of a good warm up is to warm up the tissues (muscles, tendons and ligaments) that are going to be working, to stretch tight stuff, wake up sleepy stuff, and to get you ready for your workout.

(Sorry for the hijack Stingo!!)

okay. I'll start taking notes on them. Good idea.

[bigDman]

half way through! and looking