HOME
ABOUT US
- GALLERY
- REFERRAL
SERVICES
PACKAGES
TEAM
- 199 WILLIAM ST, CBD
- 948 HIGH ST, ARMADALE
BLOG
CONTACT

×

Contact Us

Got A Question?

Name*
Email*
Phone Number*
Subject
Your Question*
CAPTCHA

199 William Street, Melbourne, 3000
948 High St, Armadale, 3143
03 8547 4830

CONNECT WITH US

Facebook
Twitter
Instagram

ABSOLUTE HEALTH & PERFORMANCE ON INSTAGRAM

Instagram post 2317142350582946350_2912406111

🔵 The 2 most common plyometric mistakes: 🏃💨Plyometrics are one of the best training methods of improving speed and 'power'. They involve very large amounts of muscle activation over short periods of time. 🚫However, two of the main faults that I see when coaching are:

1⃣ Poor use of your ankle - The ankle is a hinge joint and can flex in two ways; Dorsiflex (cock the foot) and plantarflex (point the foot). To jump without plantarflexing is near impossible but dorsiflexion is often neglected. 🔵 Dorsiflexion should take place when you run, before you land and in preparation for further jumps. It is a safer way to land as it allows you dissipate force across your whole foot and in turn, more evenly throughout your lower body. ✅ For performance it means that your foot is 'ready' for the next jump and can commence plantarflexion faster on the next jump. Additionally this creates pre-tension in the ankle complex which has been shown to enhance jumping performance.

2⃣ Slow landings - If athlete a) lands and they take 1 second to stabilise and athlete b) takes 0.2 of a second then athlete B os going to ready for their next movement much faster.
From a coaches perspective the land might result in the athlete landing and sinking into a full squat before coming back to their athletic position.
Ideally, we want the athlete to decelerate faster on landing and find that 'athletic position' as quickly as possible. ❓What does this mean for your training?

1) Practice landing with a full foot contact on each landing.
2) Practice hitting an 'athletic position' on every jump or landing drill you complete.

Let us know how you get on.

Instagram post 2316610733414030302_2912406111

COMMON ERROR – Single Leg Glute Bridge 🍑⁣
⁣
Single leg glute bridge is a fantastic variation of the bridge exercise group, as it forces the lateral glute group to stabilize the hip as well as the larger gluteal group to drive the hip into extension. ✅⁣
⁣
However, maintaining a ‘pelvic tilt’ position during this exercise can be tricky and if you are prone to feeling some discomfort with dead bugs, supine leg lowers or related leg extension exercises, then this variation may need to be modified. 🔧⁣
⁣
An easy fix is to pull the raised knee into your chest which locks the pelvic position into a neutral or even posterior tilt, allowing the lumbar spine to be loaded in a more neutral position. ⚖⁣
⁣
Once we can do this movement comfortably, we can then work on extending the leg slowly back out to the extended position as you build up conditioning to deal with the loads. 🏋️‍♀‍⁣
⁣
Any questions at all, drop it in the comments or shoot us a private message!⁣

Instagram post 2313662710795132551_2912406111

Recipe of The Month 🍲⁣
⁣
Our dietitian, Atlanta Miall, has opened up her cookbook and given us a gem. 💎⁣
⁣
This recipe uses a combination of great herbs and spices that have their own health-promoting qualities, as well tying together a great spread of vegetables, legumes and lean meat. ♾⁣
⁣
The nutritional info is as below: ⬇⁣
Serves 4⃣⁣
⁣
Macro’s per serve for chicken⁣
🔵 Energy= 485calories⁣
🔵 Protein= 47g⁣
🔵 Fat= 20g⁣
🔵 Carbs= 17g⁣
🔵 Fibre=13g⁣
⁣
Macro’s per serve for tofu⁣
🔵 Energy= 453calories⁣
🔵 Protein= 29g⁣
🔵 Fat= 25g⁣
🔵 Carbs= 17g⁣
🔵 Fibre=18g⁣
Give it a go and post your photos in the comments! ⁣

Instagram post 2313041254604198193_2912406111

⁣New Blog Update 📚⁣
⁣
🔵 Our superstar osteopath Ashley Gudgeon is the author of our latest blog. ⁣
⁣
🔵 ‘’The pain and disability that can result from OA is not something that you just have to accept until you get a joint replacement. There are many things to help manage your pain levels and improve your functionality that are within your control’’ ⁣
⁣
It provides a comprehensive look at treatment options and evidence available to treat osteoarthritis, while using easy to understand language. 🦿⁣
⁣
It is live on the website right now: link is in our bio 👆⁣⁣⁣

Instagram post 2312845946898015040_2912406111

ACL PARTIAL TEAR REHAB ⛷
Stage 1 ☝

Ellie is a keen skier who injured her knee after a collision on the slopes. She came to Sean (Exercise Physiologist) in February, motivated to be ready for upcoming ski season in June. ❄

On initial presentation she was unable to squat below 90 degrees pain-free, lunge pain-free, jump or run. Her quadricep strength on her injured side was only at 25% of the un-injured sides capacity, highlighting some strength imbalances. ⚖

Coaching focus in early stages was:
1. Building up strength in both lower limbs (chasing lifetime PB’s in deadlifts, squats)
2. Building strength in lateral hip stabilisers; (single leg work, hip abduction work)
3. Developing some proprioception (balance + stability) around the ankle, knee and hip.
Exercises in order ➡ High-Hip Conventional Deadlift; Swiss Ball Squeeze with Hip Abduction iso holds; Dumbbell Single Leg RDL; Single Leg Balance work with Double Tasking

Instagram post 2312170894422680094_2912406111

🔵IDO PORTAL INSPIRED SQUAT ROUTINE🔵⁣
————————⁣
If you’re worried about maintaining, or looking to improve your squat mobility, get off that chair and complete this routine 1-2x daily.⁣
⁣
If you struggle to hold an upright, deep squat position, grab yourself something you can put under your heels to help make it more comfortable. ⁣
⁣
Sequence -⁣
1. Knee Push Aways: x10-30 with 10s hold on last rep. Try and fully extend your arm to get more range.⁣
2. Sky Reaches: x10-30 with 10s hold on last rep. Extend your elbow at the top to increase range.⁣
3. Buddha Prayers: x10-30 with 10s hold on last rep. Create fists with both hands to increase range.⁣
4. Squat Bows: x10-30. Create fists with both hands to increase range.⁣
⁣
🔵 Fancy a challenge? Complete the whole routine whilst remaining in the squat position and feel the 🔥🔥🔥 ⁣
⁣
Let us know how you got on below 💪🏼

Instagram post 2311478676707675664_2912406111

⚖️Comparing Weight Loss Interventions 🧙 In a saturated industry of weight loss techniques and interventions, how do we sift through and separate the real, sustainable, evidence-backed approaches from the clickbait, celebrity-endorsed, short-term focused hacks? ❌Nearly any diet/fad can make you lose weight – but it’s how it comes off that seperates the healthy from the unhealthy. 💪The ideal outcome of weight loss interventions is to reduce fat mass while preserving lean mass. 🏆A systematic review (2015) looked at a huge variety of different approaches - including diet - and found resistance training combined with diet was the most effective at simultaneously reducing fat mass while preserving lean mass. 💧Interesting to note that the higher intensity the resistance training was, the greater the effects were! 🏋️Our message: Lift heavy, lift well and lift regularly.

BOOK INITIAL CONSULTATION

Stay Up to Date with Absolute’s Education, Events and More

Email Address *

First Name

Last Name

Home
Services
Blog
About Us
Contact Us

Facebook
Twitter
Instagram

199 William St, Melbourne VIC 3000
948 High St, Armadale VIC 3143
03 8547 4830

© Absolute Health & Performance. All Rights Reserved

HOME
ABOUT US
+
- GALLERY
- REFERRAL
SERVICES
+
PACKAGES
+
TEAM
+
- 199 WILLIAM ST, CBD
- 948 HIGH ST, ARMADALE
BLOG
CONTACT