up:: [[Mobility and Flexibility MOC]] tags:: #on/fitness # GMB Fitness Notes [GMB Fitness: Move Better](https://gmb.io/) makes online training for people who don’t want to feel limited physically but have more important things to do than spend hours every day working out. ## Trainer Apprenticeship Notes - Focus on the SETUP! Always check the setup. - It's not just doing the movement, it's HOW you do them. - **Aim for an absolute minimum of 20 solid attempts (or 10 each side if applicable) for each skill** - Notice cues: active pushes and pulls with specific body parts. ### Bear - Theory, Tips & Technique - Shoulder over hands, hips over knees. Bring it up and OBSERVE. - Notice shoulder angle, head position, rounded back, bent legs. - Push **hips up** into the air - ask for greatest constraint. - Highlight focus - e.g., bending knees drives focus to shoulder. ### Monkey - Theory, Tips & Technique - Assessment with the deep squat. - Arms over knees, shift, shoulder width apart, load weight as setup. - Load and really push away from floor. ### Frogger - Theory, Tips & Technique - Assessment: Floating tabletop position, from the A-frame. - Slightly rounded back, activate core to stabilize, push into floor to lift knees. - Bend the elbow (not hyperextended), elbow pits facing forward. - Lean forward while keeping protracted back. ### Crab - Theory, Tips & Technique - Same setup as the L-sit, hands by hips, fingers facing out to the side. - Bring knees together, elbow pits forward, pull shoulders back, push into floor. - Neutral head, chest up, keep hips over the hands (not forward and backward). - Now feet shoulder width apart, keep knees inwards, thrust forward. - **Push with hands, pull with legs,** ### Handstands - Theory, Tips & Technique - Setup for handstand. 1. Hands on the ground, shoulder-width apart, index fingers forward 2. Rotate elbow pits forward 3. Load shoulders over wrists, pressing up through through the shoulders 4. Head in line with arms but looking up through the eyebrows 5. Take a runners stance - Bail, kick-up, float. ### Chin Up - Theory, Tips & Technique - Elbows tucked in close to the sides. Maintain hollow-body. - Passive -> active hang at bottom to start movement without momentum. ### L-Sit - Theory, Tips & Technique - Refer to [[#Crab - Theory, Tips & Technique|Crab]] for setup notes. - Progress with taps, tucked variations, and single leg lifts. - Core compression training helps. ### Spiderman - Theory, Tips & Technique - The primary form cues for the Spiderman are: - Set up for the [[Twisting Bear]] - Lead shoulder over hand - Elbows in - Lower hips to an appropriate height - Lower shoulders to an appropriate height - Adjust hips and shoulders as needed - Pull elbow towards knee to lower upper body. - Experiment variation with different positions/heights of the hips. ### Shrimp Squat - Theory, Tips & Technique - Your bent knee should be pointing straight down to the ground. - Keep your chest up and your shoulders pulled back to avoid a slumped posture. - Don't sacrifice form for depth. ### Bridge - Theory, Tips & Technique - Focus on opening up the shoulder. - Press into the ground firmly for stability. - Reverse tabletop, kneeling backbend, Camel stretch. - Shoulder -> Head -> Low (bent arms) -> Full Bridge. ## On Instructions and Teaching ### AAA Framework - Assess, Address, Apply - Weak Links - BAPs (basic assessment positions) - BLAMs (basic locomotor assessment movements) - SMAPs (specific movement assessment patterns) Having locomotion movement as a starting point gives you (and your clients) an understanding of your condition in regards to the three attributes of **Strength, Flexibility, and Control** in the totality of your body along with its various parts. It works to expand the _breadth_ of these attributes to achieve a "leveling out" and bring up lagging areas up to a better overall balance. - Using the GMB Warm-up as a general daily assessment along with A-Frame, Squat, and Tabletop - Revolve your training around one major goal ### Self Awareness - Self-awareness is fundamental for personal development in GMB training. - It involves understanding physical sensations, mental states, and emotional reactions during exercises. - Emotional reactions like frustration can hinder performance and should be addressed with self-awareness. - Observing both physical and mental states helps in adjusting training effectively. - The "Ponder" section in GMB sessions facilitates reflection on daily progress and areas for improvement. - Focus on learning from each session rather than solely on performance outcomes ensures continual growth and avoids negative perceptions of training sessions. ## Strength Flexibility & Control - **Strength:** - Definition: Capacity of muscles to exert force against resistance. - Importance: Essential for lifting, posture maintenance, and functional ability. - Contextual nature: Specific to demands of movements or tasks. - Training focus: Improve strength relevant to personal activities and goals. - **Flexibility:** - Definition: Range of motion in joints. - Importance: Enhances mobility, posture, and prevents injuries. - Context-specific: Varies with different movements or positions. - Goal-oriented: Improve flexibility where it benefits personal goals and activities. - **Control:** - Definition: Involves coordination, balance, stability, and proprioception. - Importance: Vital for efficient movement execution and injury prevention. - Relativity: Varies across different movements or activities. - Improvement: Enhance control to refine movement patterns and proprioceptive awareness. - **Integration of Attributes:** - Synergistic relationship: Strength, flexibility, and control complement each other. - Training approach: Focus on one attribute at a time while considering its impact on others. - Example: Strengthening arms and core for a handstand enhances control and flexibility specific to that movement. - **Practical Application:** - Empowerment through knowledge: Help clients understand their physical capabilities. - Goal setting: Set realistic goals aligned with personal needs and activities. - Progress perspective: Appreciate improvements within the broader context of physical autonomy. ### Conscious Breathing - Breath acts as a rhythm regulator, promoting smoother sequences and enhancing core stability. - Conscious breathing cultivates presence and kinesthetic awareness, aiding adaptation to movement challenges. - Nasal breathing supports performance assessment and stress management during training. - Specific breathing techniques are integrated into each movement: - Bear Crawl: Exhale steadily with each step to maintain rhythm. - Monkey: Inhale during preparation, exhale during movement to maintain agility. - Frogger: Inhale during squat descent, exhale during leg pull to maintain force. - Crab Walk: Inhale deeply as hips lift, exhale with each step for stability. ### 5P Programming The GMB Method organizes its training sessions around the concept of the 5Ps: Prepare, Practice, Play, Push, and Ponder. Each component serves a specific purpose in enhancing physical performance and ensuring effective training. - **Prepare:** - Includes both general and specific warm-ups. - Assess body condition for safe training. - Allows for adjustments based on physical readiness. - **Practice:** - Emphasizes high-quality movement at moderate intensity. - Focuses on continual improvement in movement proficiency. - **Play:** - Occurs within mastered movements, emphasizing creativity. - Involves experimenting with speed, tempo, and transitions. - **Push:** - Involves exertion in well-practiced movements. - Enhances strength, endurance, power, flexibility, and motor control. - **Ponder:** - Reflection on session outcomes and expectations. - Guides adjustments for future training sessions.