Tequila and Coffee with Johnny & DP

Welcome to Tequila and Coffee with Johnny and DP! In this Virtual Social Hour, we’ll meet on a Zoom Meeting (camera and audio on for everyone, although optional). Johnny and DP will facilitate a discussion on all things health, fitness and community. We invite you to join us in this casual, laid back environment as […]

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Mobility Blocks (Program of the Week) 06:22

This week we are tackling Mobility, which to us, means creating and maintaining space in the body. Typically we reserve Mobility as a Warm-Up, a Cooldown, or integrated within a Recovery Session. We have 5 “Tasters” for you to try: Foot/Ankle, Hip, T-Spine, Shoulders and Whole Body Mobility. Feel free to try these movements out […]

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Mobility Programming 02:13

4 Ways to integrate 4Q Mobility into a program: Warm-Up Component to prepare the body for each bout of physical activity Designated Mobility Workouts to sustain or improve movement quality over a period of time Active Recovery Strategy to offset highly Linear-based workouts Self-Care Solution to actively work on movement quality daily (Structured Recovery) […]

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Ankle Mobility 03:37

The subtalar joint is the torque conversion system of the lower limb, taking sagittal motion and converting this into tri-planar movement. Proper rearfoot and forefoot mobility must be present in order for this conversion to occur. The talocrural joint (a.k.a. the ankle) is made up of 3 separate but integrated joints. Success in gait, squatting, […]

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Dynamic Warm Ups 02:32

In previous lessons, we explored enhancing the mobility of specific structures. In this lesson, we explore a more whole-body type of approach that can help save time and act as an effective way of preparing the body for higher levels of activity. The 4Q reinsures that we prepare the body to move in all planes […]

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Foot Mobility 03:06

There are 33 joints in the human foot. Most of the bones in the foot and ankle have a vertical orientation, meaning they are side by side instead of one on top of the other. This boney arrangement is ideal for dissipating force, which is only possible if the foot is mobile. The midtarsal joints […]

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