Dr. Glenn Hyman’s Blog
I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it and hits EVERYTHING in a functional way. It looks a little like this:
- Double Kettlebell Squats x 8
- Semi-stiff-legged deadlifts x 10 (dumbbells)
- One leg KB stiff leg deadlifts x 5l/5r
- Step-ups x 8l/8r onto a high stepladder
- Weighted back lunges (holding 2 heavy dumbells)
- Calf-raise squats (fast)
- Heavy swings (88lb KB)
Circuit style, 3 times through, barefoot. Ouch
Swim day. Except I’m not swimming yet. I’m feeling like I learned enough last season that I can post decent swim times without spending so much time in the damned indoor pool at Lifetime Fitness. It’s cold and cloudy and not much fun. Perhaps this strategy will be my downfall.
So I’ll be doing Steve Maxwell’s 300 Kettlebell Challenge workout. It’s a great, lung busting 26 minute circuit workout. I’ve got my 36lb kettlebell ready to roll.
3 miles, nice and slow. Barefoot running on the treadmill. Time 29.56. Ran in the morning. Felt slow. Now, off to see 24 patients.
Well, it’s 14 weeks and counting until Xterra Beaver Creek (triathlon). My official training starts today.
Today’s workout: Full body strength training
Kettlebell workout, including the following:
- Floor Press x 10 – 12 reps
- Heavy one-arm rows x 8 reps
- Alternating dumbells presses x 10 reps
- Alternating db curls
- One-arm kb snatch
- Double kb cleans
- Heavy swings (88lb Kettlebell)
The above in giant set fashion (one exercise after another with minimal rest), 3 times through.
Followed by p90x+ cpre training
We will soon be offering Myomed Fast pain relief cream at our clinic. We know this stuff is hard to find in Denver, so look no more. $16 + tax.
Yes, the March issue of the Dr. Glenn Report will focus on my month-long experiment with barefoot running. No, it’s not because I read the book Born To Run. I’ve been talking about barefoot bodyweight training for a long time.
The Feburary 2010 Denver Chiropractic Center Newsletter – The Dr. Glenn Report – is on the website.
You can download it here:
In this issue-
Dr. Glenn, Triathlon Season 3
Pull-ups, Bodyweight training for a strong back and healthy shoulders
How to get your aging hips moving in the morning
Who else wants 2 FREE massages?
For those of you (and there are many) who’ve asked for copies of the paper and ink newsletters, we’ve decided to post the pdf files on the site. http://www.denverback.com/articles.html
The January issue is up, and February is coming soon.
Inside the January 2010 issue:
My New Year’s Resolution – to take time off!
Strengthening your feet with bodyweight exercises.
Mastering the Pushup for strength
The Top 10 problems that I treat in my office
Insurance we accpet / office hours
I just got the Denver Chiropractic Center Primary Pattern Rehab Protocols back from the printer. After all of these years, I finally put those protocols to paper and you’ll start getting them now at your appointments. Thanks to Otto the Hungarian Typesetter for doing the layout (really, he lives near Budapest).
Did you know that I can pretty much tell if you’re at risk for back problems based on how you sit down into a chair? It’s true. Since the glutes and back extensors, if properly firing and properly patterned, control your descent into a chair, I can tell if yours are working or not. If you tend to put a hand on your knee or an armrest when getting into a chair, you’re in trouble.
Using the arm to ‘build a bridge’ tells me that your glutes are not firing effectively. This means that you’re probably not using your glutes for other tasks, like picking objects up from the floor. Failing to use these muscles is a recipe for future back problems.
A typical patient with a back crisis thinks that it was caused by the bag of dog food he stooped over to grab. Or perhaps that patient was trying to get that squirming child into her car seat.
The reality is, almost all back problems are cumulative. Bad motor habits cause important muscles, like the glutes and spine extensors, to work less and less. If you’re not firing these muscles, you’re using other muscles, probably smaller spinal muscles, to take up the slack. This is what wears out spines and causes big back problems. The dog food and squirming kid are just the straws that break the camel’s back.
A great way to protect yourself is to start working on the squat pattern and getting it right. The Chair Squat Protocol is a Phase 1 Primary Pattern exercise that will help you. Remember of course to check with your doctor first.
Start with a sturdy chair, ideally with its back against a wall (1).
With your calves barely touching the chair, maintain a slight arch in your back and move your rear down and backwards into the chair(2).
Without shifting all of your weight onto the chair, use your glute muscles (by pushing your heels into the floor) to come back up (3).
My arms are extended in the pics as a counter-balance, but you don’t need to do that. Using this little exercise, every time you sit into a chair, you can work on protecting your back over the long run by using your glutes and spinal extensors.
This will help ensure that you continue using these important muscles and supporting your spine functionally. Yes, there are even more aggressive ways to work these muscles (that’s Phase 2 and Phase 3).
If you’re putting up with pain, whether it’s back pain, shoulder pain, headaches, shin splints or anything else, give us a call 303.300.0424. We’re here to help you.
Insurance we accept
We are in-network providers for the following plans:
Anthem – Blue Cross / Blue Shield
United Healthcare and its subsidiaries
We process all insurance paperwork for you!
If you don’t see your plan on this list, call us 303.300.0424, and Robyn will help you figure out if you have coverage in our office. Discount packages are available for those without insurance coverage.
Monday – 9-5
Tuesday – 9 -5
Wednesday – 9-5
Thursday – 9-5