Day 3: Chuck Wolf

Chuck Wolf’s presentation revolved around Functional Training & Corrective Movement. This was a hands-on presentation and I did not have time to take too many notes. Moving through the hands-on aspect was very fast-paced and hard to follow while keeping notes. I ended up diving in without the notepad about half way through. The major take aways that I did have were the following:

The Swaying Lunge:

• Step forward with your right leg, keeping both heels down, so you are positioned in a stationary lunge.
• Reach forward with your right hand to extend your right knee forward, in the sagittal plane.
• Next, reach towards your right with your right knee, causing an outward rotation in the ankle/knee/leg.
• Then reach towards your left with your right knee, causing an opposite rotation.
• Repeat on the other side.

This exercise mobilizes your joints so your range of motion can be extended while working out.

Another beneficial corrective movement exercise is this partner stretch routine:

Line up with your partner so that you are side-by-side, about one foot from each other. Extend your left arm towards them as they reach towards you with their right. Hold each other’s elbows so that your forearms are hugging. Reach your opposing outside arms out away from each other and swing them overhead. Reach for each others hand above your heads. Hold each others wrists. By slightly pulling against each other, pull your forearms and your upper arm away while bending sideways with your hips. Your hips are going the opposite direction as your partner, stretching away from each other. GREAT stretch! If you don’t have a partner, try and replicate with a free standing bar or equipment.

We did more within this course but these were the best two that I recall working the best for corrective movement. Great stretching to help support a good workout!