Progressions To Build Your Athletic Movement Bank and Unlock Greater Performance
Mark Cheng Prehab Rehab Video — Mark Cheng Groundwork Progressions — Mark Cheng Corrective Exercise Video
by Mark Cheng
Unlock Greater Performance For Your Athletes and Clients
Movement is like money.
You can max out your credit cards to make a purchase in the short term. But in the long run, you’re going to have to pay that bill.
Likewise, when it comes to athletic performance, you can push past what your body is capable of, but sooner or later, you’ll have to pay for it—usually in the form of injury.
You see, if your sport is currently demanding more than your body can give, compromises and imbalances will start to form. This may help fill the gap in the short-term, but it also puts you in greater debt the farther along you push.
As time goes on, if you don’t back off the gas—raise your body’s ability to handle these demands—your debt will eventually build up and require repayment in the form of injury or dysfunction.
Raising Your Ability To Handle Performance Demand Is The Way
Now, for most coaches and trainers trying to continually raise the performance of their clients, backing off the gas over the long term often isn’t an option.
They need to RAISE performance, not lower it.
Which leaves only one real option: raising the body’s ability to handle athletic demands.
If you’re able to raise the body’s abilities to handle any activity and sport, you’ll be able to create a comfortable buffer zone of movement. This acts like savings in the bank that can be drawn upon, rather than having to rely on debt-building credit.
The Key To Injury & Pain-Free Athletic Performance
That’s the key to preventing injury and unlocking better athletic performance.
And for those working in a rehabilitation setting, this is essential for getting patients back into the game of life without pain.
If you’re able to master the inventory of movement that your sport or activities require, you’ll be able to do more with your body without increasing the risk of injury.
That’s what the progressions in Prehab-Rehab 101 will help you achieve. They’ll help you or your clients master a rich inventory of movement that will raise the body’s ability to handle athletic demands without compromise or increased risk of injury.
Whether you’re a professional basketball player, a fighter, a Crossfitter, a P90Xer, a high school athlete, someone coming back from an injury, or someone trying to get back into shape, these progressions will help shore up the weak links in your kinetic chain, and help you move better and more powerfully.
The progressions are based on the neurodevelopmental hierarchy we humans follow, and will help you and your clients support their bodies and move in progressively demanding positions in both life and sport.
The Five Groundwork Positions
In this video, Mark Cheng will explain and demonstrate five positions—
These five positions will be shown in high detail and you will be given the tools you need to break these exercises down and use them with your clients, athletes and patients.
In each of these positions, Mark highlights different points and presents several training options to allow anyone at any level to benefit.
The five progressions build upon each other. As your clients master each one, they’ll be able to exhibit higher performance with less strain as they learn to use the body more efficiently.
If you’re already familiar with the FMS or the SFMA, these are progressions you can use as you already understand the screens or the assessments, and want to better understand how to apply certain correctives or certain fundamental movement patterns.
Mark explains everything simply, but thoroughly. You’ll learn great cues to use with your clients, and you’ll come away with a better understanding of the purpose and goals of these progressions.
Mark combines his deep knowledge of human movement with his clear, simple and relaxed teaching style that even non-professionals can easily understand.
The workshop itself is conducted in a small group setting. Mark runs through each position with three practicing pain and rehabilitation professionals: Dr. MaryAnne Harrington, Dr. Cody Dimak and Dr. Jimmy Yuan. The unrehearsed nature of the recording, with real people, demonstrates how Mark coaches people with different body types and different strengths and weaknesses.
Whether you’re a clinician dealing with pain and rehabilitation, or a coach wanting to improve performance with your athletes, these progressions will help you unlock the higher performance and breakthroughs in rehabilitation that can get your athletes, patients and clients the results they’re looking for.
What’s Covered in the Presentation
Here’s what is covered (including transcript page references)—
- Mark Cheng’s training and athletic background: from Chinese martial artist to presenter for the FMS. pg.1
- The three basic foot positions of standing. pg.2
- What any discussion of fundamental movement has to start with (if you don’t get this correct, your body will reject whatever you’re trying to teach it). pg.3
- How to harness the power of Reactive Neuromuscular Training to help people to learn movements better without having to verbally over-cue. pg.4
- Conserve energy and reduce stress: how to tell if you’re breathing correctly, and where your center of movement should be when it comes to breathing. pg.4
- Coaching cues for correct breathing: how to use a light kettlebell to help people FEEL how they should be breathing. pg.5
- The periscope progressions—a movement that helps us go through maximum range of motion of the neck and head. Great for those who’ve been hunched forward for a long time through sport or workplace ergonomics, as a stepping stone to getting the neck or thoracic spine to be able to move freely. pg.6-7
- A simple way to make sure there’s no stress in the lower body when doing the periscope movement. pg.6
- How to modify the periscope for people with severe kyphosis or weak extensors (for example, for elderly clientele or athletes like boxers who are always taught to stay tight). pg.6
- How to engage muscles in the upper part of the neck and the base of the skull when turning the head on the periscope progression. pg.7
- What to avoid with certain populations on the periscope with neck extension movement. pg.8
- Range of motion vs breathing—which to use as a guide to know how your client is handling the movement. pg.9-10
- The sphinx progressions—stabilizing the shoulder and integrating it with the neck and head (a good progression for those who throw and hit). pg.9-10
- How to cue your client on the sphinx movement if you notice a lot of neck strain. pg.9
- Set your clients up for success: How to modify the progressions for elderly clientele who fear being on the floor. pg.9
- How to identify asymmetries in rotation using the sphinx progressions. pg.10
- How to cue your client to engage the core and lats for stability instead of the neck in the sphinx progression. pg.10
- Spinx progressions to learn to issue and absorb force through one or both shoulders. pg.12
- Sphinx progression to build reactive speed through the shoulder joint. pg.13-14
- How to fire up the single biggest burner of glucose in the human body. pg.13-14
- How to make it easier for your client to stay engaged and build more repetitions of movements. pg.14
- How far into fatigue you should train to develop strength on the sphinx progression. pg.14
- Verbal and tactile cues on the sphinx progression for those who are upper-trap dominant (and why Mark tries not to use the common ‘pinch your shoulder blades together’ cue). pg.15
- How to properly set up the crawling position. pg.15-16
- How to modify the crawling position when there’s limited neck range of motion. pg.15
- Where your eyes should be looking when in the crawl position. pg.17
- How to add load to the crawl position. pg.18-19
- Where your hips should be positioned in the bear crawl position. pg.19
- What happens to your line of sight when you find these positions challenging. pg.20
- Modifying the crawl progression sequence for elderly clients. pg.20
- A crawl progression that works well with athletes who need to be functional and strong in a variety of contexts. pg.21
- Alternatives on the crawling and climbing movements for those with wrist issues. pg.21
- Recommendations for the crawl position with patients who have had knee replacements. pg.22
- How long a set should be—the optimal duration. pg.22
- Helping your clients set up the tall-kneeling position. pg.23
- A simple visual feedback tool to help your clients get into neutral pelvic tilt. pg.23-24
- Modifications for the tall-kneeling to help unstable patients ease into the posture. pg.24
- How to modify the tall-kneeling for those whose quads are too tight to achieve a level pelvis. pg.24
- How to use the tall-kneeling to improve the ability to catch off either the right or left sides. pg.24
- How to change the center of gravity in the tall-kneeling position. pg.24
- Introducing load in the tall-kneeling progression. pg.25
- When to stop a set of loaded tall-kneeling movements. pg.26
- How to set up and perform the chop-and-lift. pg.26
- Going to failure—how to know when to stop the chop-and-lift. pg.26
- A tool to try in tall-kneeling that slightly compromises the visual system and teaches full engagement of the nervous system. pg.27
- Breathing during the chop-and-lift movement. pg.28-29
- Modifications for people who have knee pain in tall-kneeling. pg.28
- Setting up the half-kneeling position. pg.29-30
- What to do if you tend to shift your hips forward on the half-kneeling position. pg.30
- What to do if you’re having a harder time on one side in the half-kneeling position. pg.31
- The goals of the half-kneeling position—what you should be working towards before moving onto the next level of progression. pg.31
- The three systems that you must engage to improve balance. pg.31
- Whether it’s bad if your client wobbles during the movements. pg.32
- Cues for the half-kneeling movement to help you avoid reinforcing bad habits. pg.32
- What type of work people who do a lot of plyometrics should focus on to reduce the risk of injury. pg.33
- Variations of the chop-and-lift that teach the upper body to be responsive and mobile while keeping the lower body stable. pg.33-34
- Time split recommendations for people who get fried quickly in half-kneeling, or who have asymmetries. pg.34
- Great modifiers from the tall-kneeling that are available to you as a trainer. pg.35
Get Your Copy of Prehab Rehab Today
If you want to unlock higher performance in your athletes, patients and clients, get Mark Cheng’s Prehab-Rehab 101 and start working through his five groundwork progressions today.