Virginie Bedard- Physio & Mobility Coach

5-DAY Ass-To-Grass Squat Depth Mobility Challenge Challenge will run January 25-29th It includes:... - 5days of squat depth mobility programming - Squat mobility assessment - Access to our 7 mobility coaches - Daily Live mobility education training - Access to our exercise library (100+ exercises) Oh, and it will be 5$CAD for 5 days Sign up for our waitlist now (no purchase necessary for now) https://www.primal-mobility.com/atg-challengewaitlist

SHOULD YOU FOAM ROLL Do you foam roll often cause it ‘’hurts soooo good’’? What most people think its for ... - Increasing flexibility and range of motion - Release tension in sore/tight muscles What it actually does - Increases blood flow to the area - Stimulate receptors within the muscle that can help reduce the perception of pain and tightness I’m not disregarding the foam roller as a tool. I just want you all to know that this should not be your only tool. I often give it to my patients as it can help decrease their perception of pain and tension when injured, and it gives them a window of opportunity to do their exercises However, you will not progress in your squat mobility without addressing the root cause: Pelvis, Hips and/or Ankles. I have to admit though it’s a great core workout since you have to perform a plank when rolling out most muscles When you realize foam rolling is just not working for you anymore, click the link in my bio, fill out my coaching application and let’s see if the Primal Method is right for you!

We have a new coaching block starting up today for our group coaching option, #TeamPrimal Our group coaching option at Primal has three different tracks to choose from: -Pain -Performance... -Longevity This isn’t just mobility for athletes. If you struggle with back pain, this is for you. If you struggle with tight hips, this is for you. If you sit at a desk or in a car most of your day, this is for you. If you have constant aches and pains, this is for you! If you struggle going up and down stairs and/or standing up and sitting down in a chair... you guessed it, this is for you! I’m happy to answer any questions you have!

!! WHAT JOINING TEAM PRIMAL INCLUDES !! TeamPrimal is our group coaching option. It includes: 1. Access to our exercise library that holds over 100 exercises with more added every few weeks.... 2. Access to our awesome private and suportive member group 3. Access to live content, Q/A’s and feedback from the coaches. 4. Access to 3 different mobility tracks: performance, pain & longevity Sounds pretty cool to me. #bemoreprimal But hey, you decide when you are ready to make the plunge. Happy Sunday! . . . . #bemoreprimal #mobility #strength #primalmobility #mobilitytraining #crossfit #weightlifting #gymnastics #running #workout #fitness #gym #warmup #healthyliving #flexibility #stretching #squat #physiotherapy #rehab #movement #teachlearnmovecreate #coach #rx

SQUAT WIDTH VS. YOUR ANATOMY PSA: Not everyone can squat hip width apart! Everyone’s squat width varies depending on their anatomy! During my Master your Squat Workshop this past weekend, I noticed some people had taken the habit of squatting hip width apart, which didn’t look natural for them They had to lean forward significantly and couldn’t even hit parallel. When I asked them to go a lot wider with their stance, they were then able to increase their squat depth an...d felt a lot more comfortable Why? The head of the thigh bone (the femur) in its socket (the hip joint) can very in angle and depth which will affect how wide you can go to allow a deep squat 1 Anteverted femurs mean they are slightly rotated inwards, allowing for that person to have a more narrow stance with toes forward. These people won the genetic lottery for squatting 2 Retroverted femurs mean they need to be rotated outwards for the femur to sit flush with the socket (externally rotate). That person will need to squat wider with their feet more pointed out. If they squat narrow, the deep hip socket will block the femur to go any further. Forcing depth with a narrow stance will cause a butt wink. Can you tell what kind of hips I have? Comment below if you are 1 or 2 If you know your squat width but sill need help with your depth, click the link in my bio, fill out my coaching application and let’s see if the Primal Method is right for you!

!! DEFINING MOBILITY TRAINING !! MOBILITY VS FLEXIBILITY Most people think that mobility and flexibility are one and the same, when in fact they are two different concepts. Knowing the difference between them can help you in becoming a better mover! ... FLEXIBILITY is defined as "the ability of a muscle to lengthen passively through a range of motion" FLEXIBILITY = STRETCHING MOBILITY is the "ability of a joint to move actively through a range of motion. In other words: MOBILITY = STRENGTH & FLEXIBILITY You can spend all day stretching your hamstrings to be able to touch your toes, but if you can't actively get into that position, you will no longer be able to touch your toes the next day... Mobility training is more effective because it is based on motor control, stability and strength. Your central nervous system will limit your mobility based on how much control you have as a way to keep your body safe. Mobility training should be hard to do and can feel like a workout on its own. CONCLUSION Muscles and joints require strength and stability in order to maintain new end ranges of motion The effects of mobility training are more beneficial long-term but you still need to do it a lot! What about mobility tools such as the foam roller, yoga balls and massage guns? These tools alone are not going to make you more mobile. It might feel nice (or not ) but you are only warming up the tissue while the joints above and below remain immobile. Let me know in the comments what mobility topics or routines you would like for me to cover? . . . #mobility #strength #primalmobility #mobilitytraining #crossfit #weightlifting #gymnastics #running #workout #fitness #gym #warmup #healthyliving #flexibility #stretching #squat #physiotherapy #rehab #movement #teachlearnmovecreate #coach

REGISTRATION IS NOW LIVE https://www.primal-mobility.com/offers/7jPDNfvd 8 SPOTS AVAILABLE - ALREADY 7 SPOTS LEFT

!! MOBILITY WARM-UP !! What should that look like? DON’T: Include static stretching; especially in your warm-ups. You are simply lengthening the muscle, and research has shown negative impact on performance. ... It also has an effect on calming the central nervous system. Is that what you want before increasing the intensity in your training? DO: Include stretching but with movement, contractions and intent. You should be priming your joints for the demands that your daily life and training requires of you. You should be working on controlling and connect with your deep end ranges of motion to decrease the risk of injury You should be spending time strengthening those desired positions What should it feel like? It should be challenging and will most likely get your heart rate up. It should make you confident and excited that you can now load your joints safely in those positions! As a Primal Coach, I am here to help you with your mobility training by giving you the tools your need to optimize your time and performance, in and out of the gyms Let me know in the comments what you are training today and how you plan on preparing for it!