This week’s post has me fired up. By fired up, I mean pissed.
People like Dave Rascoe give me a lot of hope. He’s the kind of personal trainer that I’m trying to help create with this website.
It is very possible to respect someone’s medical letters behind their name while simultaneously demanding for their industry to be better.
This is exactly what Dave is doing. He’s not saying all doctors are bad. He’s saying that they’re not your person to help you live a healthy life. They’re your person if you cut your leg and get a nasty infection. They’re not your person to help you prevent from developing diabetes.
In 2012 I convinced my grandma to do the opposite of what her doctor was telling her to do. In 3-4 months her blood work came back with normal levels of LDL and cholesterol, ALT and AST levels were dropping (something doctors told her would never happen).
Her doctor wrote on her blood work “Keep staying away from fat and eating your whole grains!” congratulating her on her improvement.
No one else seemed bothered that she just did the opposite of what her doctor told her to do and got better. No one seemed pissed enough to bring this up to his attention. My grandma never brought it up to him, and she is still seeing him. Since she never had the support from the trusted guy in the white coat on her lifestyle changes, she went back to relying on them for information and stopped taking her health into her own hands.
When I see something being done that’s unfair, misleading, or harming others, I can’t help it but to take it personal and get mad about it.
This personality trait seems to annoy people, especially the ones close to me. When my grandma’s health started going downhill last year, the family felt bad for her and were sad. I got pissed at our medical system that mislead her into a path of countless medications masking her symptoms, misleading nutrition advice that probably caused her more harm than good, and her unwillingness to look at other options other than conventional medicine.
People are so passive that they would rather not deal with any confrontation, or hurt someone’s feelings, and just conform to our broken system.
My grandma’s story repeats it’s self over and over again.
I see it happening to my friends, clients, family members, and I’m fucking sick of it.
and I want you to be sick of it.
How many of you knew our public school teachers had been underpaid and unfairly treated until this year?
Because I had no idea! Enough people had to be informed, enough people had to call out the corruption, and enough people had to get pissed to make a change. It hasn’t fixed everything, but just wait until this November’s elections.
Like my favorite person said:
Change starts with educating the public on not relying on our medical system to take care of them. It starts with people being honest with our practitioners about them over-medicating. It starts with everyone understanding what it actually takes to be a healthy human.
That’s where the personal trainer/nutrition coach comes in.
Coaches can be the frontline to getting this sick world healthy.
Can you imagine if millions of pissed off people demanded a better system? Maybe the needle would start moving in the right direction. Maybe doctors would have to refer out before starting medications. Maybe doctors would get rewarded for getting patients better instead of profiting for keeping them sick.
When it comes to building a successful business, following people like Pat will save you a lot of trouble and save you a lot of time. He has done it all. Whatever you’re struggling with in your business, Pat probably has a video, product, or seminar on how to do it.
He’s the real deal! The advice he gives trainers is pure gold. If you’re not following him, you’re missing out.
How’s the culture at your gym? What would you add to this list? Does everyone at your gym have the same vision and core values? Do you struggle getting people on the same page?
The students I work with are starting their leadership and business class mid june. The first thing we’re doing is developing their personal core values that they will now try to match with their future employer. It’s not fair for the employee and the employer to have a completely different core values and vision.
If you’re wanting to get everyone on the same page at your gym, do all the little things that seemed silly, but are actually EXTREMELY important, Pat has you covered on his Virtual Fitness Mastermind ->
Every time I tell my story about how I got started in the industry, I have to thank Pat. At 19 I attended one of his seminars in Louisville. Where I chugged two glasses of wine to build up the courage to introduce myself to Mike Robertson. Mike had just done a presentation that completely changed the direction I was going with my career.
Mike was so nice he invited me to dinner with his group where I met the people that ended up being my biggest mentors in the industry.
and now, here I am, trying to make this industry better, raise the bar for the personal trainer, connect people to the best in fitness, and of course, rattle the cage 🙂
You know how your friends and family don’t listen to your advice? Sometimes clients can be the same way.
It can be tough to get clients to believe in concepts like getting more rest, getting better sleep, and working on their movement variability.
Especially when most gyms in town are encouraging the opposite and the mainstream media still glorifies training programs that are similar to the biggest loser.
When you seem to be promoting the opposite of what the rest of the world is saying, it can be a HUGE challenge to get your clients to buy into taking care of themselves.
A few years back I realized that it helped if the information was coming from a third party and not just coming from me. I started finding other experts in the field that were sharing the same beliefs I was trying to share.
Since they were skeptical in what I had to say, I found articles and videos that backed up what I was saying. That’s when I started getting people on board with all the unsexy work that comes with rest and recovery.
I’ve written a few articles you can share with your clients since they are geared towards the general population. All of these articles had to be less than 700 words so the chances of your clients reading them are greater than sending them a 6 page article with terminology they can’t understand.
The first one is about sleep and the importance of regulating your sleep and wake cycle. If you’re looking to achieve results that you’re able to sustain for a lifetime, you’ve got to work on your sleep! Getting a client to stop downplaying the benefits of better sleep quality is getting easier and easier with all the information coming out.
The second article I wrote are for those that keep clocking hours at the gym with little to no results because they’re not focusing enough on recovery.
The third one is about breathing being the secret to pain-free strength training. I wrote this because my target market are scare of lifting weights, have been hurt by personal trainers in the part, or are in some type of pain which makes them believe they’re not capable of getting stronger. Getting someone to buy into lifting weights is not dangerous can be a challenge but it’s my specialty 😉 If we share the same target market, this article is perfect for you!
The last one is about how to find the right gym and the right personal trainer. This one is good for clients to see because unfortunately, a degree or a certification tells you NOTHING about the person’s ability to coach your correctly.
Justin Moore and Mike Baker talked about what kind of training they can do in the gym that will help improve their recovery
For the rest of the videos check out the whole blog on Darkside. You can individually send each video to your clients 🙂
What are a few things you struggle getting your clients to buy into? Have you thought of doing workshops at your gym with guest speakers? Do you have a facebook community group where you share tips and trusted resources? Let me know what you do! I’m always interested in what other trainers are doing.
The smartest meathead in the industry makes the Social Media Post of the Week once again 🙂
Last time I highlighted Pat, I talked about not getting emotionally attached to things that you’re doing because people like Pat will come around and make you feel really uncomfortable if you have an ego that prevents you from changing your ways.
With this facebook post, if your ego is too big to let go of ideas and exercises, I would probably leave my website, and you should not follow people like Pat and myself.
I personally hate band pull-aparts. Mostly because I spent a year trying to convince another trainer that it wasn’t the best shoulder health activity and that it didn’t undo the bench press.
So I will always hate on them, but like Pat mentioned in his post and in his comments. If you’re coaching it correctly and your goal is to get some upper back muscle development, then you’re “okay”.
But if your goal is to keep the shoulders healthy and increase movement variability, then you should think of furthering your knowledge on the relationship between the shoulders blades and the rib cage. ( watch video at the end)
Then powerlifting got brought up in Pat’s post where I gave my 2 cents.
Pull Aparts are praised in the powerlifting world.
Don’t they need to do a lot of pulling? Don’t they need a strong upper back? Don’t they need to undo the bench? Band Pull Aparts should be part of their warm-up, right? They are sagittal creatures and they WANT and NEED to be in extension, isn’t that correct? You can’t take the powerlifter’s extension away because they’ll get weaker, right?
Content always matters. Why are they doing band pull aparts? to mimic the same position as the bench press? Shoulder back and down? Cool. Keep doing them.
To keep the shoulders healthy? Fix problems they’re having during their lifts? ehhh this is what I think ->
The body is great at giving you illusions. It may look like you struggle extending and keeping your upper back together, but it might be an issue with your rib cage position, not your lack of pulling exercises like band pull-aparts.
I might not be a powerlifter but I’ve worked with people like Tracy Jones who has had amazing success getting away from the conventional powerlifting mind and has gained an appreciation of respiration and thorax position.
Many coaches get fixated on the shoulder blades and getting them to move but they’re forgetting (or not aware of) that the position of the thorax has a HUGE influence on the shoulder blades ability to move. Here’s a quick video where I explain it 🙂
Hope this was helpful.
Let go of any ego you may have. Always be ready to be wrong.
The vertical jump is performance royalty. It, along with the 40 yard sprint, is widely used as THE measure of athletic ability. I was asked a great question the other day about what goes into a good vertical jump. It led me to actually going through the layers of a good vertical jump step by step and I wanted to share.
Like any athletic performance, the vertical jump is impacted by many variables. These variables go together like an assembly line in car making. One variable leads to another and another and at the end of the line is a complete jump.
First, we must understand the vertical jump is executed with a time constraint. One constraint is your ability to load and lever length. The more you load and the longer your legs are, the more runway you have to produce force, power and speed. Another constraint comes from competition. The need to beat your opponent to the ball in basketball or get to the set in volleyball creates a time constraint. So, the overall goal for a highlight reel vertical jump is to produce as much force as fast as you can within the time constraints.
Breaking down the vertical jump assembly line looks like this:
This is the most complicated stop on the assembly line. It’s basically about being in a well aligned position to maximize force production. We use intra abdominal pressure to do this. Think of the core as having trampolines at the top, bottom and all sides. These trampolines are made up of muscles and passive tissues. To have all these trampolines work effectively, you need to be in a well aligned position, aka neutral. If we are in that ideal position, each trampoline can maintain a relatively high level of stiffness. This stiffness is greater intra abdominal pressure. It allows us to have a stronger platform to push off. If my platform is solid, my limbs can produce the force needed in the desired direction. An inflated basketball is a great example of a internal pressure resulting in a better performance (a higher bounce).
If I am not in an ideal position, some of those trampolines are going to have more slack and therefore be less stiff. A less stiff trampoline equals more dampening and less force production being applied to the jump. A flat basketball doesn’t have the internal stiffness to maintain its shape and produce a high bounce. The flat ball dampens the forces once it hits the ground and barely bounces.
Force production is KING. I would write that statement 100 more times if it wouldn’t make you close out of this article. Newton’s laws clearly state the importance of force. It drives all movement. Newton’s 1st law states…
“An object will remain in its current state of movement unless force is applied to it.”
This means if I want to get my body off the ground for a 40” vertical, I need to apply force, and lots of it.
Time constraints place a deadline on our body to produce as much force as possible in a limited amount of time. This deadline makes rate of force development (RFD) extremely important. The faster I can produce force, the more force I will produce in a given time. The more force I can produce, the more explosive the movement.
Newton’s 2nd law tells us:
“Acceleration of an object is directly proportional to the amount of force applied to it.”
So the more force I can produce in the given time, the greater my acceleration will be. I have looked through hundreds of athletes’ jumps and found every time that force production is directly responsible for the magnitude of acceleration. In the graph, you can see data from four different athletes performing a jump. It clearly shows the more force you produce in your jump, the faster you accelerate.
Peak velocity at take-off of your jump has been connected to vertical jump performance in multiple research articles. However, if you understand the relationships between the variables in a jump, you don’t need a research article to tell you that. The faster I am going at take off, the longer it will take gravity to slow me down and bring me back to Earth. Gravity acts on us in a constant manner so it will always slow us down at the same rate. With gravity being fixed, it only makes sense that a faster speed would then take longer to slow down.
This stop on the assembly line is a direct cause of the magnitude of acceleration in your jump. The faster I accelerate, the faster speed I will work up to. Logical, right?
Also, if I can learn to push all the way through my jump, I will accelerate for longer. Athletes who don’t get hip extension in their jumps, therefore not pushing all the way through it, shorten their runway. A shorter runway leaves less room to build up speed. So it makes sense that a longer runway combined with a high magnitude of acceleration will ultimately result in a high peak velocity at take off. As we already mentioned, a high peak velocity at take off equals a high vertical jump.
This assembly line is meant to demonstrate how the previous variable sets up the next variable. I can’t have blistering acceleration without explosive force production. I won’t achieve a high peak velocity without blistering acceleration and doing that through a full range of motion. Now that we know the variables and their relationship with each other, the question becomes
How do I train these variables?
Training force production for a 40 inch vertical is a careful balance of getting stronger (increasing force production) and maintaining RFD and movement speed. These qualities can work in opposition of each other if we are skewed too far in either direction. If I only do fast work then my total force production may go down and if I only lift heavy then I will ultimately lose my speed capabilities and RFD. This becomes a dance of building force production without losing speed and building speed without losing force production.
For trained athletes, lifting in the 70 to 90% of 1RM range is enough of a load to increase force production but not too heavy that you slow down too much. A training block may look something like this:
In this mock program, the heavy lifting is the priority. The small dose of explosive jumping maintains the ability to move with speed and accelerate all the way through a movement. The heavy sled sprints are meant to be VERY heavy and address the RFD and alactic power components that go into a vertical. This programming ensures force production goes up while maintaining RFD and speed. This is key for moving into a power building block after this force production training block.
If you are interested in mastering the vertical and reaching new heights with your programming (did you catch that pun???), you must check out the Force and Power seminar. This seminar will completely revolutionize your athletes programming AND it will save you a year of frustration by learning from all our mistakes.
Extreme Ownership by Jocko Willink ( A good friend of mine thought I needed to do a better job at taking ownership to the shit that was happening to me so he gifted me this book. Even though I only read half of this book, it completely changed me. Can’t wait to read the rest of it haha)
I don’t know why my friend got cancer and I can’t make any broad statements about it. That doesn’t stop me from wondering, what if? What if his childhood acne would have been seen as a digestive issue? What if his anger problems would have been seen as a leaky gut problem? What if his body was nourished with the right foods, the right sleep, and the right environment, would he be alive right now?
The repetitive sad thoughts that run through my mind constantly, do beat me down, but they’re also behind my fire for this website. This website is not just about coaching. It’s about creating a personal trainer that takes a multi-factorial approach when it comes to teaching their clients how to be healthy. The type of personal trainer that looks at ALL aspects of a client’s life. A personal trainer that takes the time to educate each client about the importance of sleep, community, food, and sustainability.
We live in world of quick fixes, with a medical system that keeps people sick, and with the majority of the population being completely uneducated.
If this world is ever going to change, people need to start getting educated. People need to be aware that there’s more than just conventional medicine out there. Just because a man in a white coat said lifestyle and diet will not contribute to their three autoimmune diseases, doesn’t mean it’s true.
I think if more personal trainers dove into functional medicine, we would start making a change in the right direction. Trainers can be the door into the world where people take their own health into their own hands, and a place where people take responsibility to what happens to their body.
If you’re interested in taking a multi-factorial approach to your training and start changing our sick, uneducated world, this week’s interview is just for you!
Dr. House has a Ph.D. in Nutrition from the University of Texas at Austin, which is one of the top ranked public universities in the United States. Dr. House is also a Nutritionist (CN), Functional Diagnostic Nutritionist (FDN), and Certified Functional Medicine Practitioner (CFMP).
Chis Kresser: is a globally recognized leader in the fields of ancestral health, Paleo nutrition, and functional and integrative medicine. He is the creator of ChrisKresser.com, one of the top 25 natural health sites in the world, and the author of the New York Times best seller, Your Personal Paleo Code (published in paperback in December 2014 as The Paleo Cure).
Dianna Rodgers RN: Is a “real food” nutritionist and writer living on a working organic farm in Carlisle, Massachusetts. She runs a clinical nutrition practice, hosts the Sustainable Dish Podcast, and speaks internationally about human nutrition, sustainability, animal welfare and social justice. Her work has been featured in The Los Angeles Times, The Boston Globe, Outside Magazine, Edible Boston and Mother Earth News. She can be found at www.sustainabledish.com
Dr. Bryan Walsh: He currently delivers courses in biochemistry, physiology, and pathophysiology as an Instructor at University of Western States. He serves as a Scientific Advisor at Lifetime Fitness, where he designs laboratory panels and interpretation methods as well as provides ongoing education for the professional staff. Dr. Walsh is also a board-certified Naturopathic Doctor and has been seeing patients throughout the U.S. for over a decade.
Dr. Mathew Walker: is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He’s the author of Why We Sleep, where gives us a new understanding of the vital importance of sleep and dreaming.
Dr. Sachin Patel: is a proud father, husband and chiropractic physician. His passion is to help his patients and community through his organization, The Living Proof Institute. He serves his community as a Functional and Lifestyle Medicine Provider, speaker and author.
Dr. Jared Seigler: is a Functional Medicine Provider at The Living Proof Institute. Dr. Seigler has great success working with patients that have autoimmune disease, diabetes, thyroid disorders and gastrointestinal conditions.
Dr. David Perlmutter: s a board-certified neurologist and Fellow of the American College of Nutrition. He is the recipient of numerous awards for his innovative work in brain research, including the 2010 Humanitarian of the Year Award and the 2002 Linus Pauling Award. He is the author of the #1 New York Times best seller Grain Brain, The Grain Brain Cookbook, and Brain Maker. He serves as medical advisor to the Dr. Oz Show. His newest book, Grain Brain Whole Life Plan, was published in November, 2016
Dr. Mark Hyman: a practicing family physician, a ten-time #1 New York Timesbestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and was a regular medical contributor on many television shows including CBS This Morning, Today Show, Good Morning America, CNN, and The View, Katie and The Dr. Oz Show.
Dr. Michael Ruscio: is a doctor, clinical researcher, author, and health enthusiast. Dr. Ruscio practices Functional Medicine and is currently performing two clinical trials in the treatment of digestive conditions. He is also writing a book on the microbiota. Dr. Ruscio gives smart, busy people who are suffering from symptoms of chronic illness simple steps to get better, and get on with life.
Dr. Mike T Nelson: is a university instructor and owner of Extreme Human Performance, LLC. He’s been called in to share his techniques with top government agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.
How to set up for DB Pressing. The type of set up that get clients thinking “Yes…this is what I pay for. All the little details I can’t get anywhere else”
Very simple cues, but extremely overlooked. Many trainers still coach it by asking their clients to pack their shoulder blade down. I’ve even had a well intended physical therapist ask my client to not let their shoulder blade protract during a press (UGH). But like Michelle Boland states in her post, she’s looking for the rib cage to RETRACT, and we she gets the rib cage in a more optimal position, your client will be more successful with the activity you’re trying to get them to do.
If you’re not coaching someone’s thorax to retract before activities, you’re really missing out. I didn’t until 4-5 years ago when I was coaching 18 group classes in one week. When I got away from packing the shoulders and started getting people reaching, everyone’s movement quality and their ability to lift with great form shot through the roof.
Michelle has been sharing great tips like this on social media for a long time. If you’re not following her, your clients are missing out on results 😉
If you’re actually serious about taking your coaching game to the next level, I’ve got some great news for you!
My least favorite part about my job has been to write my bios for my speaking events, describing my services on my business’ website, coming up with workshop descriptions, or writing marketing adds.
It has caused me many miserable hours and many tears because who loves selling and talking about themselves? No one, other than Donald Trump.
I would sometimes ask someone else to do it, and it would end up being cheezy AF, leaving me feeling gross about what I had to offer.
Fortunately, thanks to my friend, Lance Goyke, I discovered that people actually can be hired to write all of these things for you.
How many of you know what Copywriting is?
Did you know it’s career choice and people make a shit ton of money doing it?
I didn’t until last year and it has changed EVERYTHING for me.
It started out with me hearing about it, and then a client offered up his services, and in a nutshell, he basically told me the descriptions on my website sucked. He never actually said those words but he made me realize that the description about my business was not specific enough, it wasn’t grasping the right people, it was cheesy, and it wasn’t bringing anyone in.
With his help, we were able change my website around but unfortunately, I still have to write bios, workshop descriptions, facebook post, emails, and I can’t afford to pay a copywriter $$$ to do all my writing for me.
Because of this, I decided to do some digging and work on a skill that I clearly sucked at, and chances are, you do too.
I didn’t find many resources in the industry (if you know of any, please share!) but the few that I found helped me a ton.
The first one was part of Pat Rigsby’s Virtual Mastermind. Justin Yule did a whole section on copywriting, that I overlooked for months until I found out what Copywriting was.
He gives you a lot of templates that I was able to tweak around. I also used his templates to practice writing some of my own.
Joey Percia was another person I stumbled upon. Jon Goodman mentioned him on one his facebook groups and if Jon thinks he’s good, that’s all I needed to know to start following his work. I read one Joey’s articles on his website which really helped! Joey also has a pretty solid online course for fitness pros if you’re interested in digging deeper than just a few articles and videos.
Neville Medhora is not in the fitness industry but he has some really great content. I highly suggest reading his blog and signing up for his newsletter. He is always sending tips that help you with your writing.
Learning about Copywriting has even helped me with my teaching job at the personal training school. I’m able to deliver my message across with more clarity and get certain responses out of people and the cool thing is, I haven’t put that much time into learning about it, unlike Lance that took a 90 day course on it!
Can you imagine every person walking into your gym being exactly who you want them to be?
Because that can happen when the writing about your business is done correctly.
Your target market would read about your business and they would see themselves as they read through it. It would make them go “that’s me”, “that’s where I belong!” or “those are my goals!”
Over the last four months every new client that has walked into the door has have been perfectly carved for us. They’re exactly who we want to work with and we’re exactly who they want to train with.
How many clients are you losing because they’re not seeing themselves when they read about your business?
If you’re wanting to get the right people in the door, do a little learning, take a course, or hire someone like Lance that will write it for you.
I used to do lateral band walks and think I was training people in the frontal plane.
Then I took my first PRI course and realized “Shit….the body is way more complicated than I thought”
Over the last 4 years my training has really transformed thanks to all the courses I’ve taken and all the people I started following. I’ve left so many exercises I used to do behind. Not because I necessarily think they’re bad exercises, but because they were not doing what I thought they were doing, and because I’ve found better ways to achieve what I’m trying to get for my clients.
For this week’s Social Media Post of The Week I picked Justin Moore, a coach that really understands how to train people in all three planes. He’s so good at describing what you’re looking for that you might feel all those muscles working just by reading through his description.
I hope Justin’s post helps you expand your mind and make you aware that frontal plane work is more than just moving side to side.
I received a number of questions regarding this activity so I figured I’d turn it into a post.
This is a combination of constraints and external cues I’ve seen Ryan Hornuse with my favorite sensorimotor competency activity that I took away from Pat Davidson’s Rethinking The Big Patterns course.
This is a 1/2 kneeling bottoms up split squat with a focus on frontal plane centering and early stance sensorimotor competency. It’s a fantastic way to integrate PRI principles into a dynamic movement prep activity, and it has had my hips feeling incredible since I started implementing it into my own practice.
Begin by finding the heel and the big toe of the front side foot, then imagine you are pulling your heel back toward your body without it actually moving. This should give you hamstrings on the front side leg, and when done properly, you should feel your pelvis scoop underneath you.
Maintaining that sensation, exhale and feel how your abs bring your ribcage down, in, and back to shift the thorax back in space. With the thorax back, and the hamstrings rotating the pelvis posteriorly, bring your cranium back so that it aligns directly over your thorax and pelvis if you’re viewed from the side and look up.
Got that? Thats sagittal plane competency.
Maintaining that, try to center your nose, sternum, belt buckle, and knee over your big toe while reaching your contralateral elbow forward and across your body while flexing your biceps and reaching your ipsilateral arm back while flexing your triceps. Keep your eyes looking straight ahead throughout.
This is where the wall and the foam roller come in brilliantly. To do this, you must shift your center of mass in the frontal plane towards the front side leg and away from the wall. If you are touching the wall or nearly touching the wall, you know you haven’t shifted your center of mass, or you’re thorax is listing back towards the other side. If you lose the foam roller while doing this, you know that your femur came along for the ride and abducted and externally rotated as the pelvis adducted over it. We’re looking to disassociate a pelvis from a femur, not move them as one inseparable unit.
This is frontal plane competency. Straight 💵💵💵
Maintaining all of that, coil into your front side hip by turning your belt buckle more to face your front side leg. This is acetabulum on femur internal rotation, and the result should be that your back pocket on the front side leg should shift behind the back pocket of the back leg (seen in video 3). Continue to apply pressure to the foam roller, as this is your external cue to maintain active adduction and internal rotation of the front side femur in the acetabulum.
The contralateral elbow reaching forward with flexed biceps and the ipsilateral arm reaching back with flexed triceps will, along with proper airflow management, drive transverse plane thorax rotation.
While the thorax rotates, the cranium remains in place with the eyes looking straight ahead, which means that the cervical spine has rotated in the opposite direction of the thorax.
This is sensing the transverse plane.
When executed properly, you should feel hamstrings, adductors, abs, posterior hip, and triceps on the side of the body with the leg forward, as well as serratus and biceps on the side of the body with the leg back.
Hold this position and take 5-6 breaths. To make it make it more advanced, maintain all of these sensorimotor competencies and apply more and more and more pressure into the ground through the front foot until the back leg unweights and lifts off the ground into a split stance position. WARNING: this is much more challenging than it seems, don’t rush to the split squat version.
If you want to learn more about this activity as well as the unbelievable model of integration that Pat is dropping on people find a way to see him give his Rethinking The Big Patterns Seminar. If you are a PT or a fitness professional you’d be a fool to miss out a learning opportunity from the guy who is bringing together various complex models better than anyone in the business.