Sharks Daily Maintenance

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Patella Pain

Katy Bowman’s 5 Tips for Saving Knees

Kelly Starrett Treating Patella/Knee Pain Video 1

Kelly Starrett Treating Patella/Knee Pain Video 2 

Kelly Starrett on Why Athletes Don’t Wear Flip Flops

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Tight Hamstring

Katy Bowman’s guide to hamstrings

Kelly Starrett Treatment Video 1

Kelly Starrett Treatment Video 2

Kelly Starrett Treatment Video 3

Kelly Starrett on Why Athletes Don’t Wear Flip Flops

Katy Bowman’s guide to footwear and foot health

Hanging

Daily Maintenance Year Round:

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Knees

Anterior Medial Knee (ACL/MCL/Patella)

Kelly Starrett on coming back from ACL Surgery (or any surgery in general)

Kelly Starrett on foot/knee/hip position mechanics in gym versus on field (practice = performance)

Katy Bowman’s 5 Tips for Saving Knees

Kelly Starrett Treating Patella/Knee Pain Video 1

Kelly Starrett Treating Patella/Knee Pain Video 2 

Kelly Starrett on Why Athletes Don’t Wear Flip Flops

Louie Simmons Demonstrating Seated Band Leg Curls (100 reps per day, forever. do same thing with single leg also, and do extra reps with weaker leg until both are same. break up into sets based on difficulty of band).

and/or…

Lying Ankle Weight Hamstring Curls Demonstration (work up to 1×200 reps per day, forever. Eventually, males used 20# ankle weights and ladies use 10 or 20# (that’s each leg, not combined))

Ido Portal Squat Program

The 30/30 squat challenge by Ido Portal. 30 minutes of squatting for 30 straight days. If we lived in most places in the world, we’d squat for much more than 30 minutes each day, every day of our lives. So there is probably no reason this routine could not be continued indefinitely once the initial 30 days is complete.

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Knee pushaways 10-20 per side.

Hold knee out 10-30 seconds per side.

Sky reaches 10-30 reps per side.

Static sky reach 10-30 seconds per side.

Buddha prayers 10-30 reps per side. Palms together or fists knuckle-to-knuckle for greater range of motion (ROM).

Squat bows 10-30 reps. Various ROMs, eventually forehead to ground?

Static squat bows 10-30 seconds.

Shake it off….. done.

 

 

Nepalese Honey Hunters

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Things noted: 

-Their walk is essentially what Esther Gokhale describes in her work —  a hip-dominated stride, a long hind leg, the heel of the foot only leaves the ground once the entire foot is leaving the ground for the next stride (as compared to a stiff-ankled human who might extend the ankle (calf-raise) prematurely in the stride and never reach straight back leg at any point in the stride. The stiff-ankled human misses out on full hip extension in each stride as well as suffers from aggressive heel strike in the front over-stridden leg. This leads to a ripple effect up the body, jolting every joint up to the skull.) The Nepalese here place their front foot more directly under their body, and the hips and knees extend as the leg drives back and the ankle flexes substantially each stride. Long story shortened – greater hip range of motion, longer expression of posterior leg muscles, greater ankle and foot range of motion, less collision with the ground each stride. This walking style is part of an ever-present feedback loop with many aspects of a squatting culture (working and existing low to the ground without modern technology limiting body ranges of motion). 

-They never seem to fatigue.

-They can carry substantial loads in very demanding terrain on a daily basis without fitting the western physical image of “strong.”

-The old man carries the sick translator on his back through the terrain effortlessly – a tremendous feat that he cruises through easily. The size of the man, his age, the speed at which he moves, and the lack of fatigue with this endeavor… tremendous.

-The accumulation of ranges of motions and physical activity that make up these peoples’ daily lives is almost immeasurably advanced when compared to westernized civilians.