Mancuso Clinic’s Post

Feeling stiff after sitting all day? Your hips might be crying out for some mobility work! 🪑✨ Try these 3 simple drills to loosen up and improve flexibility: 1️⃣ 90/90 Hip Stretch Sit with one leg bent in front of you (90° angle) and the other leg behind. Keep your back straight and lean slightly forward over the front leg. Hold for 30 seconds per side. 2️⃣ World’s Greatest Stretch Step into a lunge with one leg forward and hands on the ground. Rotate your chest toward the forward leg, extending the arm upward. Hold for 15 seconds per side. 3️⃣ Glute Bridge Lie on your back with knees bent and feet flat on the floor. Lift your hips up, squeezing your glutes at the top. Repeat for 10–15 reps. 💡 Pro Tip: Consistency is key! Add these to your daily routine and say goodbye to tight hips. 👉 Save this post for later and share it with a friend who sits too much!

BAD VS GOOD: BARBELL CURLS ❌ Swinging the body ❌ Arching your lower back ❌ Shoulders rolling forward ❌ Core relaxed ❌ Using momentum/ no control ✅ Standing tall with good posture ✅ Shoulders back and chest open ✅ Core tight and glutes engaged ✅ Upper arm stationary, forearms move only ✅ Squeezing at the top ✅ Controlling the way down (eccentric) 📌 Perfect form | Maximum contraction | Full range of motion. Aim for 8-12 reps for 4 sets. Drop a “👍🏻” if you found this helpful and feel free to follow for more tips 📲📝

Pronated, Half Kneeling Mid-Pulley Cable Row 👌🏻This is an excellent exercise for structural balance phases that trains the middle and lower traps, as well as the rhomboids and lats. 👉🏻Single-arm cable rows target each side of your body independently, which corrects any imbalances in strength, activates your stabilizers to prevent injuries, and increases your core work. 👍🏻By doing this in a half-kneeling position, you also get the side benefit of performing a active stretch on hip flexors of the trailing leg and you’ll activate your trunk more than before, which will carryover to almost every athletic movement there is. Also, cable row variation allow for free movement in your arms and put constant tension on your muscles that you can’t get with dumbbells. 💰 In short, while it may look like a simple exercise – and it is – you get a lot of bang for your buck. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration 📺Youtube - Axxeleration ______

Get a Better Back YOUR DAILY FIT TIP from Lifescript Ever wonder where your back problems came from? You put undue stress on your lower back (lumbar spine) when you lean forward over your computer keyboards, sit hunched at your desk, slouch in the car, and bend at the waist to pick up your kids. For the sake of your back, and the body that it supports, get familiar with back-saving techniques. The 3 rules of lifting are: Keep objects close to your body. Move your feet instead of twisting at the waist (whether it’s to grab or set down objects). Keep your spine in a neutral position. Also, never reach for something that’s out of reach – use a step stool instead. And when you can, walk instead of drive, stand instead of sit, and always use good posture.

Mastering Deficit Deadlifts: Key Form Points Deficit deadlifts are a great way to build strength, improve range of motion, and take your deadlift game to the next level! But, as always, proper form is key to avoiding injury and getting the most out of this powerful movement. Here’s what to focus on: Set Your Stance: Stand on a small platform (1-3 inches) with your feet hip-width apart. This creates the deficit and increases the range of motion. Grip the Bar: Reach down with a double-overhand or mixed grip, making sure your hands are just outside your knees. Keep the bar close to your shins throughout the movement. Engage Your Core: Before lifting, brace your core and lock in your lats. This keeps your back from rounding and ensures stability during the pull. Hip Position: Start with your hips slightly lower than in a standard deadlift. This allows you to engage your glutes and hamstrings fully. Drive Through Your Heels: As you lift, push the floor away by driving through your heels, keeping the bar path as straight as possible. Lockout: Once you reach the top, stand tall, squeeze your glutes, and avoid hyperextending your lower back. Controlled Descent: Lower the bar back down with control, maintaining a neutral spine, and prepare for the next rep! Start light to nail the form and gradually increase weight as you build strength and mobility. Happy lifting! 💪 #TechniqueThursday #DeficitDeadlifts #DeadliftForm #StrengthTraining #Powerlifting #FormIsKey #LiftSmart #DeadliftProgress #StrengthAndConditioning #MobilityAndStrength

So you want to increase the amount of weight you can squat? Here are my top tips: - train them AT LEAST once a week. you need to be training the lift that you want to get better in. - nail the form and depth. practice makes perfect. could you increase the weight quicker if you didn't go as low? probably. but the only benefit you'd be getting is your ego seeing the numbers go up. form and depth is more important. - apply progressive overload - so try to increase each week. either a rep or weight. example: you might do 3 sets of 6 reps at 40kg so try 4 sets of 5 reps at 45kg. there are LOTS of ways you can apply this principle. this is just one. - do some single leg movements to compliment your squats e.g. split squats or lunges. if you left leg is weaker - these will help. always start with your weakest side first. - take enough rest. both in between sets and in between sessions. you need time to recover. If you want to take the thinking out of how to do this - this is exactly what I do for my clients. They have a goal. I help them get to it. No thinking required on your part. I tell you exactly what to do. I'm taking on clients in November - want to be one of them? Message me "novemeber" now and let's chat about what you want to achieve.

❌ Incorrect Bracing during the Squat ❌⠀ ⠀ During the squat proper bracing is key for ensuring we maintain proper positioning (neutral hips, thoracic not overextended or rounded) while also creating tightness and pressure with the core.⠀ ⠀ If done correctly it allows us to effectively transfer the force created by our legs driving into the ground up into the bar. ⠀ But bracing in the squat is often done incorrectly.⠀ ⠀ ❌ A lot of people when attempting to brace take a big breath into their chest, causing their shoulders to rise, and as a result lose their tightness through the upper back and shoulders ⠀ ⠀ ✅ Instead, we should follow this 3 step process to ensure proper bracing: ⠀ ⠀ 1️⃣ Get the hips into a neutral position by hugging the belt with your core or turning the lower abs on.⠀ ⠀ 2️⃣ Draw the ribs down by letting a breath out.⠀ ⠀ 3️⃣ Big breath in and down into the core, focusing on expanding the obliques out.⠀ ⠀ If done correctly, this will allow you to keep your core rock solid to keep your squats moving and feeling solid. ⠀ Save this post for later, to make sure you brace properly 💾⠀

Here are three foam roller exercises unlock tight hips! 1️⃣ Band Resisted Hip Shift: focus on moving slowly while ensuring the bottom leg doesn't move 2️⃣ Vertical Hip Reach: Keep hands on lower ribs while you slowly reach up. Stop when you feel the ribs depress 3️⃣ Standing Hip Rotations (ER focus): Drive outward into the foam roller as the hip moves away from the wall.

Are you struggling to perfect your single leg RDL? You’re not alone. It’s a tricky exercise that requires a lot of focus on the balance and form. But the benefits of the single leg RDL are huge for your lower body: - Improved balance - Strengthened hamstrings - Activated glutes - Reduced risk of injury So how do you get it right? Start with your posture: imagine a string attached to the top of your head, pulling you up and keeping your spine straight. Then, think of driving your heel into the ground as you lift your leg behind you. Focus on keeping your back leg straight, while gently hinging at the hips and keeping your core tight. And remember, practice makes perfect. Start with a lighter weight, and as your form improves, increase the weight to challenge yourself. So don't give up on that single leg RDL - with persistence and the right form, you'll soon reap its rewards.

The Power of Rotation: Safeguard Your Shoulders! Your shoulders are incredible when it comes to movement, enabling you to swing, lift, and reach with ease. However, it's important to note that many shoulder injuries occur during rotation. Whether you're throwing a ball, lifting weights, or reaching for items on a high shelf, the ability to rotate your shoulders is crucial! Poor rotational mobility can lead to strains, impingements, and even tears. That’s why incorporating exercises that enhance rotational stability and flexibility is essential. Strengthening the muscles around your shoulder joint not only boosts your performance but also fortifies against injury. Think of your shoulder joint as a dynamic hub, constantly in motion. Keeping it in top shape requires mindful movement and regular conditioning. Adding shoulder rotations, both internal and external, and mobility drills to your routine can benefit your shoulders. So, next time you hit the gym or engage in daily activities, remember: strong, flexible shoulders lead to a more resilient, injury-free you. Protect your mobility and power up your rotations! DM’s are open😊