In this episode, Dr. Bubbs connects with world expert therapist and strength coach Dr. Charlie Weingroff PhD who discusses the "Joint By Joint" theory of optimal movement, if 10-minutes is enough to improve your general mobility and flexibility, the myths around core training, the pitfalls of Russian twists and how to truly train in flexion, as well as training athletes with different body types, and a whole lot more! Charlie's insights are always profound and right on the mark, and he provides some simple and actionable take-aways for desk workers and athletes to improve movement and build better health and performance.
Movement & Mobility "Lay Ups" From This Episode
1) Start your day with 5-10 minutes of movements at each joint (think 1950s calisthetics!). This helps move synovial fluids to support healthy, pain-free joints.
2) At work - get up and/or reach toward the ceiling every 15-30 minutes.
3) You can accomplish A LOT with just a 10-Minute Workout - be efficient with your time!
Movement & Mobility "Performance Hacks" In This Episode
1) "Drawing In" abs is a very inefficient way to "contract" core.
2) If training in flexion, stay IN FLEXION! (e.g. beware of the Russian Twists)
3) For athletes with disproportionate levers it's more difficult to "load" squat/deadlifts without higher joint wear. Olympic lifts are typically still very suitable, out of hang position.
Charlie's early morning (3.30-4am) "energy" drink (only found in USA!).
About Dr. Charlie Weingroff
Dr. Charlie Weingroff is a Doctor of Physical Therapy, a Certified Athletic Trainer, and a Certified Strength and Conditioning Specialist. He’s a member of the Nike Executive Performance Council and serves as the Physical Performance Lead and Head Strength & Conditioning Coach for the Canadian Men’s National Basketball Team.
Charlie spent 12 seasons in professional basketball, highlighted by his time as the Head Strength & Conditioning Coach and Assistant Athletic Trainer for the Philadelphia 76ers in the NBA and he was also the Director of Physical Performance and Resiliency for the United States Marines Corps, Special Operations Command.
Charlie is currently a Physical Therapist and Strength & Conditioning Coach at Drive 495 in Manhattan, NY and Fit For Life in Malboro, NJ.