E109 | Everyday Is Back Day
Hey Gang! Hope your Friday is going awesome! On Episode 109 of the Doc and Jock Podcast Coach Joe sits down to talk about the dreaded lower back injury and how to end it FOR-EVER-ERRRR (watch the Sandlot if you have never seen it). In addition to being a great resource for addressing lower back pain, E109 is a preview of something much bigger. In the next 2 weeks we’ll be launching our “Everyday is Back Day” program. It’s a comprehensive resource from both Doc Danny and Coach Joe on how to train your back properly to with stand anything from CrossFit to “flying” your kid around the house. Check this episode out and get ready for something that can change you or your clients lives forever.
The post below comes from Coach Joe’s web site. It’s a great companion read to this episode.
“Do you prioritize your back?
It’s the leading cause of missed gym time and lifts around the world. Whether you like it or not you will eventually hurt your back again!
Here are the facts. Eighty percent of folks experience back pain that keeps them from training. Ninety percent of that group aggravates their back. I’m embarrassed to say that I can count myself in both groups, doubly and I’d bet the farm you could too.
In my opinion avoiding being part of either group does not have to be a hard or complicated process. By adding some simple progressions, varying up the exercise prescription, and systematically attacking different regions of your back you can easily make everyday back day.
When I talk about attacking different regions of the back, I am talking about the entire trunk, pretty much the frame that your neck, arms and legs are attached to. Think of it as a steel cylinder. In order for that cylinder to be strong each of its parts must be strong. Those parts being the top (thoracic spine), bottom (pelvic floor), front (abdomen), sides (obliques) and back (lower lumbar).
The Dead Bug progression below focuses on strengthening and stabilizing the front, or abdomen, while also placing the lower lumber in its happiest place to accomplish most tasks. The Dead Bug, and its variations, are in my opinion the gold standard for all things trunk. If, for the rest of your training life, the training gods, spirits of the woods, iron lords, your gut biome, or whatever you find comfort in believing controls the universe, said you could only do one trunk drill, Dead Bugs would be a safe bet.
I picked up Dead Bugs in 2009 while attending the CrossFit Football (CFF) trainers course. In a recent conversation with Tex and Luke, from CFF, I was happily surprised to hear that they are still prioritizing Dead Bugs. I have also discussed Dead Bugs with Zach Long (the Barbell Physio). Check out his dead bug scale ups here.
The progression below is where I spend my time when warming up, working my abdomen and I think you should too. No other series of exercises will give you more bang for your buck.
I would suggestion doing one of these exercises EVERYDAY for the next month, yes everyday. There are five so you won’t get bored. The other thing you can do for variety’s sake is change up the prescription.
Simply alternate working for an accumulation (start with 5 minutes) of time and/or completing a set set number of reps (start with 50).
Folks using this sequeunce as a warm up, try running, biking, rowing or jumping rope to build a sweat on breaks. If those number are too big or too small work with time ranges and reps that allow or 3 to 5 sets.
Those folks who have a few minutes post workout can do the same but take out the monostructural work and add some isolation work like dips, curls, pull ups, rows, single leg work, or get ups for sets of 8-12 reps.
Those looking to build a complete workout can easily add both. One of my favorite bonus training routines is to accumulate 20 minutes in a hold and alternate between monostructural and isolation work.
Gang, training your trunk everyday just takes you, making it a priority. I can guarantee that if you do, you’ll spend more time training and less time laid up!
Please, if you like the content in this blog let me know by commenting below or passing it around on your favorite social media sites!
Here are some links to check out Coach Joe’s dead bug progression
https://www.youtube.com/watch?v=N7n4KPzv4DQ – Bent Hollow
https://www.youtube.com/watch?v=eGjabV3DNWE – Bent Hollow Transitions
https://www.youtube.com/watch?v=11-qBOutI5U – Hollow Hold
https://www.youtube.com/watch?v=N7n4KPzv4DQ – Ipsilateral Dead Bug
https://www.youtube.com/watch?v=U-JFQKzNk3I – Contralateral Dead Bug
https://www.youtube.com/watch?v=LNwvowpVXRc – Full Dead bug
Get instant access to our 7 Day Mobility Overhaul
- 30+ videos of Doc Danny and Coach Joe explaining all the techniques.
- No guessing. Just follow the plan and enjoy better mobility.
Post Comments about this episode, potential topics, suggestions for interviews and questions to the Doc and Jock Website, facebook page, and twitter account. Also be sure to reach out to Dr. Danny and Coach Joe at their personal social media accounts listed below in the show sponsor section.
More on the Show Sponsors
Mobility WOD – The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. www.mobilitywod.com
Doc and Jock would like to thank official Show Sponsor Mobility WOD for their support. Please gang head over to www.mobilitywod.com for all you mobility needs where you will find the latest MWOD products, episodes, upcoming seminars, daily MWODS, help finding a provider and the subscription services Mobility WOD Pro. Mobility WOD PRO is a perfect resource for any coach looking to up their positional knowledge base and infect their community with true suppleness!
Twitter and Instagram – @mobilitywod
Performa Sleep – Better Performance through Better Sleep. www.performasleep.com
Performa Sleep has developed what they believe to be the perfect mattress for athletes. Their athlete – specific sleep technology is a three layer mattress designed to ease muscle tension, boost recovery, and sooth hard working bodies. Head over to their webpage to read learn more about their CopperCool technology and to read testimonials from our very own Dr. Danny, and CrossFit Games Athletes Scott Panchik (@ScottPanchik), Emily Bridgers (EmilyBridgers), and Lauren Fisher (LaurenFisher).
Exclusive to the Doc and Jock audience, Performa Sleep is providing a discount code to receive $75.00 of the purchase of any size mattress. Simply head over to www.performasleep and enter the code JOCK75 at check out. Along with $75.00 off Performa Sleep already offers a 90 day money back guarantee and free shipping.
Twitter and Instagram – @PerformaSleep
Shoe Cue –Serious Athletes have proper running mechanics. Train like a serious athlete. Use the ShoeCueTextured Insole. www.shoecue.com
Our feet initiate and control almost every single movement we make. Despite this, we ignore their importance every time we put on shoes. The nerves in our feet require texture, vibration, or sheering force to register important sensory feedback. Any normal shoe or insole cuts off this connection by separating our feet from the earth. We don’t FEEL our connection to the ground any more.
Enter the ShoeCue. The Cue uses a patent-pending, textured, thermoplastic heel-plate that reconnects your feet to the ground. With vibration and texture, it wakes up the soles of your feet and reconnects them to your brain. Closing this neural loop allows for enhanced control and understanding of how we are connected to the world. In real-time we improve self awareness and proprioception.
Facebook – https://www.facebook.com/shoecue/
Twitter and Instagram – @ShoeCue
Use the code jock10 to get 10% off your pair
Athletes’ Potential – Where Movement is Medicine! http://www.athletespotential.com/
Dr. Danny offers an assortment of services. If you are in the Atlanta area be sure to look him up. If you are not in Atlanta please be sure to shoot him an email or follow him on the social sites listed below.
facebook page https://www.facebook.com/athletespotential?fref=ts
Joe’s Barbell – where lifting at JOE’S is just a click away. http://joesbarbell.com/
Coach Joe offers a variety of live and online training options including a private facebook group titled #HeelsOff where you can get his honest and FREE opinion on your movement and unfiltered take on Weightlifing. Join the conversation at any of the links below.
Webpage Facebook https://www.facebook.com/groups/905586666194729/
#HeelsOff facebook forum https://www.facebook.com/joesbarbell?fref=ts
Thanks for listening and remember, If you have a BODY you’re an ATHLETE