How To Use The DCT Proflex: Resisted Dorsiflexion

In this post:

  • strengthen the anterior tibialis to prevent shin splints.
  • how to use the DCT Proflex.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it’s Nick Ortego here. I’m gonna
show you how to use this thing. It’s
called the DCT pro flex. To do some
resisted dorsiflexion to strengthen up
the anterior tibialis muscles. Muscles on
the front side of the shin there. So the
best way that I’ve found to strengthen
those muscles is with this thing that’s
called the DCT pro flex. I’m going to
leave a link in the description where
you can get one of these. But the
attachments hook on your foot like a
boot. They can be turned around so your
foot can be with the toes on this side
and the heel on this side. That way
you can use these straps to pull and get
leverage for a calf stretch or an ankle
range of motion exercise. And the other
way you can use is to turn everything
around these straps. These
harnesses. The boot mechanism can turn
around, detach turn around and go back in
the other way. And in that way you’ll
have your toes coming out of the short
end so it looks like this. From there,
pull this strap over, tighten it up and
there you go. So I have leverage
to be able to pull my ankle into plantar
flexion, and then I can resist with
dorsiflexion. You can use this for a
stretch by just pulling and pointing
your toes or you can use it for
strengthening. That’s what I’ll show
you. I found a lot of people, not many
people need to really stretch, not many
people really need to stretch this
muscle. It’s more of a need for
strengthening with most people. You might
be different so have that checked out by
a good PT or corrective exercise trainer.
So from here toes are pointed and then
what I’m going to do just pull my toes
back and then apply resistance with
these bands. So I’m pulling on these
bands on these straps and then I’m
pulling my toes back and forth. I’m
giving constant resistance. The
muscles in the front of my shin have to
contract against the resistance I’m
giving with my arms and the resistance
I’m giving with my arms is being
multiplied by the leverage of this
machine. So what I recommend to start
with is a few sets of ten to twelve.
Really just pulling the toes back and
then giving only enough, only enough
release of your resistance where you can
get the toes to pull back. Then
really cranking on it on the negative.
You’re pointing your
toes under control you’re really pulling
that hard with your arms. Be honest with
yourself. Give yourself as much
resistance as you can handle. What I’ve
found is this is a really good way to
strengthen those muscles. You have so
much leverage that you can use to put a
load on those muscles. Start with just
one set. Don’t do too many don’t
do too much volume when you start out. It
can be get really sore. You got any
benefit from this video? Then leave a
comment below. If you’d like to get more
content not available on the blog or the
regular youtube channel, then click the
link connected to this video you have a
chance to sign up for the Run Better Now
VIP club.

How To Use The Pelvic Clock

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m gonna
show you how to use this new toy that
I’ve been playing with. It’s called the
pelvic clock. It’s basically a little
dome that you place under your pelvis.
There’s an indention.
It’s about the same shape as the human
sacrum. You place this right under the
sacrum or the base of the spine where the pelvis is. And then you can perform
circular motions and rocking motions
with this underneath your pelvis. So the
way you do it is place it directly at
the sacrum. If you find your tailbone
that’s a little too low. Above the
tailbone but below the lower back, that’s
about where your sacrum is. You want to
have the the narrow end down going
towards the foot side of your body like
this. You lie down on your back. lift
your hips up. Find the placement about
right there. So from here I can do small
little pelvic motions. I can tilt it
to the six o’clock position. The six
o’clock would be in that way just
pretending that I have a clock behind my
hips. I can tilt it to the 12 o’clock
position. Tilting the pelvis back. I can
also tilt the pelvis to the left and to
the right into the three o’clock and
nine o’clock positions. I want to be very
careful that I’m only moving my pelvis.
Not just rolling my whole body around
with the legs and everything. It’s just
everything else stays flat on the floor
and I’m only tilting the pelvis
Once you’ve mastered the control of
these three. six, nine, and twelve o’clock
positions, you can do a circular motion
pretending that you’re going around the
clock clockwise and counter clockwise.
The benefit of this: it just gets all
these little muscles around your lower
back engaged in fine control of your
pelvis. Really good if you feel like your
pelvic motion is uneven if you’ve had SI
issues and one side just seems to move
better than the other. This can be a good
way to wake up the movement and just
learn where your movement is more
restricted and where you may need to
mobilize things. Give that a try. I’ve
enjoyed it and clients who have really
felt a good benefit from this thing. I’m
going to put a link in the description
where you can get it. Full disclosure I’m
not affiliated with them in any way. I
just like it. If you’ve got any benefit
from this video then leave a comment
below. If you’d like to get more of
content that’s not available on the blog
or the regular YouTube channel, then
click the link connected to this video,
you’ll have a chance to sign up for the Run Better Now VIP Club

How To Be Sure Your Glutes Are Working Properly

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m gonna
show you how to activate your glutes
when you’re performing the movement we
know as hip extension. That’s when
you’re pushing your leg back behind your
body. A very common muscular imbalance is
that the glutes are inhibited. They’re
under active and it leads to a lot of
problems having to do with poor
performance and injuries. Lay
down on your stomach in prone position.
Raise your hands in front of your
forehead and your forehead down on your
knuckles like this. Let’s take a couple
of breaths into your belly before you
start. Just to relax everything. From
here, you’re gonna squeeze your left
glute and then raise your left leg to
one inch high. Then back down and
squeeze your right glute and raise your
right leg about one inch. A lot of times
when you see if the glutes are under
active and the hip flexors are tight, what
we’re gonna see is when the leg Rises,
there’s a lot of pelvis rotation and
lower back extension. What we’re trying
to do is first engage the primary
extensor, which is the glutes. First
engage the glutes and then lift the
whole leg up where the knee comes up
about one inch or more. Only lift the leg
so far as you can without causing the
lower back to hyperextend or the pelvis
to rotate. It’s very key there that you only
lift the leg a little and only
accomplish the movement by moving the
hip joint and not rotating the pelvis or
hyper extending the spine. Give that a
try. A good method is to go
for about a minute or 90 seconds or do a
certain number of reps on each leg,
usually higher repetitions because we’re
trying to send that signal and really
just activate the glutes by lifting just
the weight of your leg and really firing
the glutes before the movement happens.
Just to ensure that the glutes are
accomplishing the movement and the
movement is purely at the hip and not at
the lower back or the pelvis. Give that
try. Got any benefit from it let me
know by leaving a comment below, or if
you have any questions leave a question.
Also if you’d like to get more content
that’s not available on the blog or the
regular youtube channel, then click the
link that’s connected to this video. You
will have a chance to sign up for the run
better now VIP club.

Indian Club Wrist Pronator And Supinator Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey Nick Ortego here. I’m going to show
you how to use Indian clubs
to work the forearm muscles specifically
the pronators and supinators.
Start with a good grip on the Indian
club with your pinky finger halfway on
the little ball that’s on the end like
that. And then hold them directly in
front. From the side it looks like this. My
elbows are bent at about 90 degrees and
then I’m going to move the Indian clubs
one direction then the opposite
direction,
kind of like windshield wipers. Now I can
do this slow and maintain control these
are pretty light Indian clubs and this
is pretty easy. So it would be suitable
for a warm up. I can also increase the
speed and when I increase the speed I’ve
got more momentum to reverse on either
side. In this exercise it’s pretty much
weightless when the head of the Indian
Club is directly over my wrist. The
place where there’s the most resistance,
the most work for the muscles, is at the
end of the range where I have to reverse
the momentum. So if I create more
momentum with a faster movement, I’m
going to have to reverse more momentum
with my own muscles to go faster. Creates
more tension in the pronator and supinator muscles. Also just be sure that
keeping the elbows bent at about 90
degrees the side looks like this and
that you’re not you’re not turning it into
a shoulder exercise. We’re trying to keep
the forearms, muscles in the forearms
working as the movers. The shoulder
muscles will work as stabilizers in this
exercise. Give that a try if you got any
benefit from it leave a comment below.
Like to get more content it’s not
available on the blog or the regular
YouTube channel? Then click the link
that’s connected to this video you have
a chance to sign up for the run better
now VIP club.

Indian Club Radial Deviation Wrist Strength Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey Nick Ortego here. I’m gonna show
you how to use these Indian clubs to
work the forearms. It’s a mostly
overlooked movement pattern. That
movement pattern is when you bring your
thumb side of your hand up towards the
forearm bone. It’s this movement and
that’s called radial deviation. The
way that you do this is to grab the Indian
clubs. The best way to grab it is pinky
fingers halfway on the little knob on the
end of the Indian Club. Then have
your arms kind of slightly in front of
your body. Pull the end of the Club
up and let it down from there. I can also
alternate.
The faster I go the more momentum I’m
gonna have to reverse so this is one of
those exercise where it actually gets
harder to do it faster. I recommend doing
about 20 reps or so or set a timer
trying to keep going for a minute for
more endurance. Give that a try. If you’ve
got any benefit from this video, leave a
comment below. If you’d like to get more
access to content not available on the
blog or the regular YouTube channel then
click the link that’s connected to this
video and you’ll have a chance to sign up
for the Run Better Now VIP Club.

Ulnar Deviation Strength Exercise With Indian Clubs

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to use Indian clubs to
work on some forearm muscles that often get
overlooked. It’s the muscle that moves
your pinky side closer to your forearm
bone, like this kind of like the motion
you do when you hammer. We’re going to
add resistance to that motion and the way
we’re going to do it is to grab the
Indian clubs, kind of in an inverted way.
The thumb is close to
the little knob on the end of the Indian
club. I’m just going to have my arms
down by my sides and then I’m going to
lift the head of the Indian club and
then lower, it let it drop. I can also
alternate sides like that. The faster I
go, the more momentum I’m going to have
to reverse at the end ranges. That’s one
way to make it a little more challenging.
You can also use heavier Indian clubs.
This is just a one pound Indian club in
each hand. Try 20 reps on each side. You
can also do them both at the same time
or if you want to go for endurance set a
timer for a minute and just go after it
for one minute. Give that a try and if
you got any benefit from this exercise
leave a comment below. If
you’d like to get more content that’s
not available on the blog or the regular
YouTube channel, then click the link
that’s connected to video you’ll
have a chance to sign up for the run
better now VIP club.

How To Use Indian Clubs To Enhance Rotation Mechanics During Running

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

VideoTranscript:
Hey it’s Nick Ortego here. I’m
going to show you this drill with Indian
clubs. It’s kind of specific for the
motion of running when you’re moving
your arms when you’re running. By adding
a little bit of load to the arms with
Indian clubs and the Indian club is on
the end of the leverage. Just one pound
of it on the end of that lever, it’s
gonna create a lot more momentum to
stabilize against and it’s going to
facilitate a little bit of the
contralateral thoracic and hip rotation
that you want. So when the shoulders
rotate this way the hips rotate the
other way like that. The way you start is just
have the Indian clubs in that kind of grip.
Pinkie fingers are kind of halfway onto the
knob and then just start to swing your
arms like you’re running. Your
hand will come toward the midline and
they all move. Elbow goes pretty much
straight back. It’s not a big wide swing.
Elbows are in, the hand kind of
comes toward the midline of the body and
it looks like this as I pick up speed
You see what’s happening at my hips.
Focus in on my hips picking up speed
with my arm swings and to counterbalance
the momentum of these Indian clubs its
facilitating a nice contralateral hip
motion like you need when you’re running.
Give that a try. Got any benefit from
this video, leave a comment below. If
you’d like to get more access to content
not available on the blog or the regular
YouTube channel, then click the link
that’s connected to this video and
you’ll have a chance to sign up for the
Run Better Now VIP club.

How To Do The Sandbag Clean Exercise

In this post:

Video Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to use an exercise
called the clean with the sandbag. It
comes from Olympic lifting but with the
sandbag it’s a little more unstable. It’s
a good overall conditioning exercise
good for general physical preparedness,
just all-around conditioning of the body.
This is The Ultimate Sandbag. What I
like about this model is it has handles
which is useful. It also has some little
tabs on the side that can be useful as
well. The little tabs work your grip
more in the way that a traditional
sandbag would. The handles allow you
to gain a little bit of a grip advantage.
Either way is good but if you want to
work your grip more you’re going to go
with the tabs on the side, kind of soft
but strong. What you want to do is
first always learn how to pick things up
off the floor without rounding your spine.
Hip hinging is what it’s called, so if
you can’t get to the floor, if you can’t
get your hands close to the floor
without rounding your spine, go to work
on hip hinging. I’m gonna put a link in
the notes in the description of this
video so you can hone that in. Once you
have that it’s all a matter of picking
up the sandbag or whatever you’re
picking up off of the floor. Once it’s
about to pass your knees start to use
body momentum. Triple extension knees
hips and ankles extend, shoulders rise
and then you sink underneath. I’ll
show you first with the handles these
handles are placed with the palms facing
there’s also some handles where
your hands are parallel with each other.
Start to lift it, my hands are
about to pass’ my knees bring it up then
squat underneath so it’s a coordinated
pull with all the muscles of the lower
and upper body and then a dip of the
hips arms go forward to squat underneath.
It looks kind of like this you want to
see it with the flaps on the side
requires a little more grip strength
this is what it looks like.
Give that a try. If you get any benefit from it
leave a comment below. If you’d like to get
more access to content not available on
the blog or the regular YouTube channel,
then click the link connected to this
video you’ll have a chance to sign up
for the Run Better Now VIP Club.
Thank you.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

How To Perform The Side Swing Exercise With Indian Clubs

In this post:

  • use Indian clubs for dynamic mobility and upper body warm up.
  • how to grip Indian clubs.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Dynamic Mobility Drill With Indian Clubs: D2 PNF Movement Pattern

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel