Bulletproof your Core and Pelvic Floor (lumbosacral, abdominal, pelvis, pelvic floor, hip, legs)
High intensity has been popular for decades. However people like Jane Fonda, Les Mills, bootcamps, Obstacle Course Racing and CrossFit have made high intensity exercise popular for females. The USA Weightlifting Federation has seen a significant increase in membership largely in part to CrossFit’s use of Olympic Weightlifting in its exercise programming. With such high level physical challenges come concerns about how to manage common women’s health problems such as Incontinence, Pelvic Organ Prolapse (associated more with pelvic floor weakness) and Pelvic Pain (particularly from pelvic floor overactivity) as well as concerns about exercising during pregnancy, and postpartum issues such as divarication of rectus abdominis, exercising after a Caesarian section, and lifting while breastfeeding.
This course will attempt to address these concerns about high intensity exercise in women, teach participants some of the common loaded movements, how to modify these exercises for different populations, and how to assess, treat and rehabilitate common lower half injuries.
- To provide a basic understanding of high intensity training (using CrossFit as a base model but including bootcamp, HIIT, Tabata, etc) for female athletes/participants
- To provide participants with the tools to be able to communicate, assess and treat high intensity training athletes more specifically
- To deal with ante-natal and post natal exercise considerations in high intensity exercise.
- To provide an overview of common high intensity exercise-related musculoskeletal injuries of the lumbopelvic-hip complex and options on how to manage them using exercise
- To provide an understanding of Pelvic Floor Dysfunction in exercise and appropriate modifications for impact and relatively heavy lifting exercises
- To provide a way of utilizing “core stability” principles with a test-retest model using performance as a measure of effectiveness
- To provide an overview of the common body weight and loaded movements involving the LPH, sound technique guidelines and appropriate modifications
- To provide a realistic and practical balance between the biological and the psychosocial aspects in managing the high intensity training athlete, their Coaches and their expectations
- To provide an understanding of the concepts of #tensiontotask, #spreadtheload, #variabilityisking and #BulletproofPFRoutine
This course is very practical. Participants will gain the most by coming prepared to do all the practical work. It is suggested that you wear clothing you can exercise in – tight clothing like shorts and a tight singlet or sports crop top will help for observation during practicals. Whilst all the practical components are optional, the beauty of the method Antony teaches is that everything is scalable meaning all the exercises can be adjusted to suit your level of fitness and accommodate any physical restrictions you have to exercise. Part of the objective of this course is to demonstrate that nearly anyone can do high intensity exercise like CrossFit. If you have a skipping rope, please bring it!
Theoretical and Practical content will include:
- How to develop a test-retest system to ensure “buy-in” with your patient
- How to use the test-retest system to assess cues, postures and positions during functional movements • How I teach “the core”, especially the pelvic floor and breathing, and how i integrate it into a lifting routine to maximize results, minimize pain and pelvic floor dysfunction symptoms
- Ante-natal and post-natal “wisdom” for CrossFitters
- How to use CrossFit with persistent pain patients
- How to squat, deadlift, press, skip, box jump, run, and do abdominal work using “The Bulletproof Routine” for the Pelvic Floor • Rehab and treatment for LPH problems
- #tensiontotask • #spreadtheload • #variabilityisking
Other Key Learning Points and Objectives:
- Intense exercise like CrossFit can challenge our beliefs of what is possible in the human body
- The neurological system is the system that rules them all
- Using neural peculiarities I have observed, some pain science, good ole fashioned manual therapy, and exercise we can make outstanding gains in strength, conditioning, mitigation of symptoms in PFD and persistent pain
- Physical therapists need to know how to help people lift heavy and what heavy feels like
- There is “holding your breath that bears down” and there is “holding your breath for support and stability”…knowing the difference between to two and what it feels like is important
- There is no “bad posture”, just that some are more efficient than others – i want to use testretest to challenge the beliefs on what is good posture
- You will get DOMS if you aren’t used to this exercise level
- The balance between saying listen to the pain and being fearful of the pain
Who is this course for?
This course will be suitable for MSK/Sports/Ortho/Women’s Health Physical Therapists, Athletic Trainers, Osteopaths, Chiropractors, Personal trainers, Coaches and other interested health and fitness professionals. This course is for women and men with female clients/patients (though this can apply to any athletic population)
Two-day course. Hours to be determined.