It’s Friday, it’s sunny, and I left the office at 2:00! So I’m riding a bike today. It’s still early in the season, so I’ll just take my 29er out on the bike paths for about 90 minutes.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2010-04-16 20:24:262019-04-02 11:29:56Tri training 4/16/2010 Bike day!
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
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2010-04-15 20:23:502019-04-02 11:29:56Training 4/15/2010- Lower body training
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.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2010-04-14 06:44:062019-04-02 11:29:56Triathon training 4/14/2010
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2010-02-16 23:39:032019-04-02 11:29:56Myomed coming to Denver Chiropractic Center
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.
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?
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2010-02-08 17:41:262019-04-02 11:29:56Denver Chiropractic Center February 2010 Newsletter
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.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2010-02-07 23:42:082019-04-02 11:29:56Clinic newsletters now on the Denver Chiropractic Center site!
Today we’re going to discuss feet. I know, you have better things to do than think about feet but this is important.
Weakness in the feet can lead a wide range of problems up the line – shin splints, calf pain, knee pain, hip pain, back pain, etc. Strengthening your feet can reduce these injuries (and prevent them from coming back).
Sports like skiing, boarding, running, cycling and snowshoeing require strong feet to maintain good balance. Strengthening your feet will improve your performance in these sports.
Most people think that using the tired old calf-raise machine at the gym is all the foot strengthening they need, but that’s wrong. First of all, you’re locked into a machine. Unless there’s an earthquake, you don’t need to do any balancing at all. Secondly, your shoes essentially turn your feet into a block, cheating the your muscles of work. (Yes, there are many, many muscles in your foot).
So step one is to lose the shoes. If you’re in a gym I wouldn’t, but at home you can. This home exercise is a simple way to start strengthening your feet and lower legs in the comfort and provacy of your own home. I’ll have more exercises for you in the January paper newsletter coming soon to a mailbox near you, but for now get started with this one.
First you’re going to need someting called a balance pad. You can get this one on Amazon.com for about 20 bucks. Just go there and search for “Harbinger Core Trainer” and this will appear. Buy it. It’s inflatable so you can adjust it to your weight.
There’s lots of research that shows that using these balance pads can strengthen your feet and prevent lower leg injuries. I’ve had patients buy these to use in conjunction with the Primary Pattern Rehab Protocols that I’ve developed and they get great results.
This exercise is called foot circles. It’s surprisingly simple, but it isn’t easy. And it is very effective. First try this on the ground to make sure that you have the stability to do this on a flat surface. Remember -no shoes!
Basically, you stand on one foot (the working foot) and make large sweeping circles with the other foot.
Make clockwise circles for 30 seconds and then counter clockwise circles for 30 seconds. If you need to keep tapping the circling foot on the ground to maintain your balance, that’s OK. But try to work up to not needing a foot tap.
If you can do this on flat ground, move to the balance trainer. Do 3 sets of one minute with each foot about 3 times each week. You’ll start to notice a difference pretty quickly.
Again, this is a great foot / calf strengthening exercise, but it’s also a great rehab exercise. If you or someone you know has foot pain, calf pain, shin splints, knee problems, hip pain or low back pain, I can help. Give us a call at 303.300.0424. Don’t put up with pain.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2009-12-10 13:39:482019-04-02 11:29:56How to avoid foot pain, calf pain, and knee pain
Tri training 4/16/2010 Bike day!
It’s Friday, it’s sunny, and I left the office at 2:00! So I’m riding a bike today. It’s still early in the season, so I’ll just take my 29er out on the bike paths for about 90 minutes.
Training 4/15/2010- Lower body training
Leg Stregth.
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:
Circuit style, 3 times through, barefoot. Ouch
Triathon training 4/14/2010
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.
Triathlon training 4/13/2010
Run day.
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.
Triathlon Training 4/12/2010
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:
The above in giant set fashion (one exercise after another with minimal rest), 3 times through.
Followed by p90x+ cpre training
Myomed coming to Denver Chiropractic Center
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.
http://myomed.com
Next Month’s Newsletter-Barefoot Running
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.
http://www.denverback.com/a_weakfeet.html
Denver Chiropractic Center February 2010 Newsletter
The Feburary 2010 Denver Chiropractic Center Newsletter – The Dr. Glenn Report – is on the website.
You can download it here:
http://www.denverback.com/pdf/2010_Feb.pdf
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?
Clinic newsletters now on the Denver Chiropractic Center site!
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
http://www.denverback.com/pdf/2010_Jan.pdf
How to avoid foot pain, calf pain, and knee pain