https://www.rosaperformanceandwellness.com/blog daily 0.75 2025-05-06 https://www.rosaperformanceandwellness.com/blog/arm-training-for-improved-shoulder-mobility-biceps-and-triceps-breakdown monthly 0.5 2025-04-22 https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/c2495a28-51de-4649-b1be-b8a37a0b674c/Shoulder+flexion+arc.PNG Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Shoulder flexion arc Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/1fc27ba0-bc92-4b6a-b102-fd46bb84f6a2/Preacher+Curl.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/2e084005-34e1-4864-a576-7127001b00c1/Spider+Curl.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/b37d0d0e-f6bc-4c96-8844-0cf839beaef4/Skullcrushers.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/accc1c1e-a95e-4f2b-8669-1ee797f4ba4a/Concentration+Curl.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/6c45ce01-94ba-4f2b-84a1-fe0ca73b9993/Tricep+Pushdown.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/ba58f21b-a4c3-4cde-815f-dc5b1af2a3a7/Kickbacks.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/b783772d-9653-4cf8-bf10-44e1edcecd4b/Bicep+origin+points+on+scapula.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Biceps brachii origin points C = clavicle / S = scapula / H = humerus Credit: Complete Anatomy app by Elsevier https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/608b4472-6968-4ddd-b43f-e20aae920440/Tricep+long+head+origin+on+scapula.png Blog - Arm Training for Improved Shoulder Mobility - Biceps and Triceps Breakdown with Examples - Make it stand out Triceps brachii long head origin point S = scapula Credit: Complete Anatomy app by Elsevier https://www.rosaperformanceandwellness.com/blog/bilateral-vs-unilateral-training-considerations-for-programming monthly 0.5 2025-04-22 https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/c34bd003-db94-4b2e-b2a5-bc10b901a884/Offset+Inverted+Row.jpg Blog - Bilateral vs. Unilateral Training - Considerations for Programming - Make it stand out Offset Inverted Row - Notice how one side is higher than the other. Credit: Coach Evelyn Calado (https://www.youtube.com/@coachcalado) https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/102efb15-c5de-421a-90d6-aa236add71d7/Offset+Push+Up.jpeg Blog - Bilateral vs. Unilateral Training - Considerations for Programming - Make it stand out Helps create a rotation in the body. Credit - Kaizo Health (https://www.kaizo-health.com/offset-training-for-strength-performance/) https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/9a3a1a5e-37ae-40fd-a402-d17f5951565d/IMG_4938.jpeg Blog - Bilateral vs. Unilateral Training - Considerations for Programming - Make it stand out Staggered RDL https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/3b905490-73b5-42bb-b106-13dd83cc36f2/IMG_4939.jpeg Blog - Bilateral vs. Unilateral Training - Considerations for Programming - Make it stand out Kickstand RDL (Note the rear heel position) https://www.rosaperformanceandwellness.com/blog/breathing-exercises-their-utility-and-why-people-should-include-them monthly 0.5 2025-04-22 https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/06970e31-c7a7-4273-884b-5099824fe96a/fascia+of+skeleton.PNG Blog - Breathing Exercises: Their Utility and Why People Should Include Them - Make it stand out We are surrounded by fascia, all of which are connected - the body is one. (Credit: Complete Anatomy app by 3D4Medical from Elsevier) https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/657b4ee8-e154-481c-bb9b-203c69c6479a/ribcage+breathing+motion.gif Blog - Breathing Exercises: Their Utility and Why People Should Include Them - Make it stand out If the ribs all move like this, everything else has to move as well. (Credit 3D-Yoga) https://www.rosaperformanceandwellness.com/blog/stretching-what-its-actually-doing-and-its-application monthly 0.5 2025-04-22 https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/6cb71c8e-28b6-4b76-a7b7-d1412781ce58/Rectus+Femoris+muscle+and+tendon.png Blog - Stretching: What its Actually Doing and its Application - Make it stand out Rectus Femoris muscle Credit: - Complete Anatomy app by 3D4Medical from Elsevier - Mike Camporini for how he lays it out in his Substack Muscle is shortening, tendons are lengthening https://www.rosaperformanceandwellness.com/blog/front-squat-vs-back-squat-which-to-use-and-why monthly 0.5 2023-12-02 https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/4de2b663-a99d-46fa-bbab-f9efd0397a8c/Back+Squat+-+Copy.jpg Blog - Front Squat vs. Back Squat: Which to Use and Why - Back squat shifts my COG forward. I attain this position much better because of my nutation bias. Also compare the ab position here. Shows the shift of COG. https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/a375d914-fda7-4914-83cf-e760916649f4/Posterior+upper+and+lower+delineation+WITH+Glute+Max.PNG Blog - Front Squat vs. Back Squat: Which to Use and Why - Make it stand out NOTE: The glute max can also be split up into posterior upper and posterior lower regions. https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/8ff61f3e-fe09-450f-b04a-4c7ace022974/Front+Squat+-+Copy.jpg Blog - Front Squat vs. Back Squat: Which to Use and Why - Front squat shifts my COG back. You can see my structural bias because I cannot counternutate my sacrum; it maintains a nutated position (wide ISA bias). https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/fec69424-2859-49e3-ac78-9efeb22184ec/Posterior+upper+and+lower+delineation+NO+Glute+Max.PNG Blog - Front Squat vs. Back Squat: Which to Use and Why - Make it stand out Greater trochanters are the delineation point (don’t judge my not straight line) - Credit Complete Anatomy by 3D4Medical (above and below) https://www.rosaperformanceandwellness.com/blog/split-squat monthly 0.5 2025-04-22 https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/aa5fd400-c960-4475-9533-338c0efd20cb/Ramp+Split+Squat.jpg Blog - The Split Squat: A Biomechanical Breakdown and 3 Useful Variations - 1) Ramp Split Squat Placing a ramp or heel wedge under the front foot will result in more of a rotation toward the lead leg. This is because a ramp mimics what an early propulsive foot would look like, which will affect the overall rotation bias throughout the limb. The tibia will be behind the foot as it is in the early propulsive phase. This is known as a delay. You are delaying the forward translation of the tibia over the foot, which is useful for restoring a more supinated foot position since the foot does not have to pronate so quickly. Since we produce force into the ground via pronation, one can see how this would cause a delay in that pronation, and therefore influencing how quickly we are producing force into the ground. https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/d2722f2e-800a-4033-b87b-68a8533d5317/RFE+Split+Squat.jpg Blog - The Split Squat: A Biomechanical Breakdown and 3 Useful Variations - 2) Rear-foot-elevated Split Squat Elevating the back foot will improve the body’s ability to internally rotate in the front leg, pushing them towards IR. It essentially is good for force production. This will push your center of gravity forward, more so than in a standard split squat. Pushing your center of gravity forward helps force production. A narrow ISA tends to benefit from this sort of movement since they have a limitation in force production and more concentric musculature on the front side of the body - this will act as an aid in reacquiring the force producing ability, while also eccentrically orienting musculature on the frontside of the body with the shift forward in the center of gravity. Regardless, this can still be used to promote more overall stiffness in the body. https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/a0783f46-f411-4787-a94c-34811c3ef98d/gait+cycle.jpg Blog - The Split Squat: A Biomechanical Breakdown and 3 Useful Variations - Make it stand out Credit Physiopedia https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/3da38a99-fd74-4584-855c-4e4f5b122bcd/FFE+Split+Squat.jpg Blog - The Split Squat: A Biomechanical Breakdown and 3 Useful Variations - 3) Front-foot-elevated Split Squat The front-foot-elevated split squat is similar to the ramp split squat in that it helps the body to yield better to forces. It shifts the body’s center of gravity backwards in space, which is a force-absorption strategy. This is because it delays how quickly the tibia will translate over the foot throughout the phases of propulsion. If we recall, a tibia that is behind the foot is in an early propulsive position. This mimics that to a degree. The difference in this vs. the ramp squat is that you get less of a rotation out of this move, but it is still useful for acquiring that delay strategy. A wide ISA will greatly benefit from this move, as they have a limitation in force absorption, as well as concentrically oriented musculature on the backside of the body. This tackles both of those limitations. Athletes greatly benefit from this move as it helps recapture some range of motion that is being sacrificed for the force production demands of their sport. To produce force, we concentrically orient the muscles on the backside of our body and create orientations throughout the body to produce high levels of force. Regardless of ISA, all athletes end up squeezing posteriorly (or creating an orientation in their body) for force production, so this helps manage that. https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/d091d416-02ce-47c7-a165-c7f3f3243e04/Gait+and+Propulsion.png Blog - The Split Squat: A Biomechanical Breakdown and 3 Useful Variations - Make it stand out Gait and propulsion. CT = connective tissue https://www.rosaperformanceandwellness.com/blog/infrasternal-angle monthly 0.5 2025-04-22 https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/7ec48ce4-5a98-4b48-b94b-9bede2f67b85/infrasternal+angles.jpg Blog - Infrasternal Angle: What it is and Why its Important - Make it stand out Wide ISA on left, narrow ISA on right (Credit: Zac Cupples) https://images.squarespace-cdn.com/content/v1/6530af9c6dc0a158c10f5fb2/940543f7-b938-4564-a468-90d8fb50af3e/llustrations-of-a-form-and-force-closure-of-the-SIJ-b-Nutation-of-the-sacrum-that-allows.png Blog - Infrasternal Angle: What it is and Why its Important - Make it stand out Cusi, M., Saunders, J., Van der Wall, H., & Fogelman, I. (2013). Metabolic disturbances identified by SPECT-CT in patients with a clinical diagnosis of sacroiliac joint incompetence. European Spine Journal, 22, 1674-1682. 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