My PreE is 100% Physical. However, Still Need Some Help

Why beast holds?
A very quad dominant move, rectus femoris gets fully activated, all flexors are activated in shortened position. Terrible move.
A simple on your knees hip extension move for a few reps and then at the end a few secs hold gives much more stimulation to your glute max, at the same time loosens up those flexors.
Even nowadays at the start of my leg workouts I start with it, nothing activates glute max in isolation like that, in particular when your extended knee is bended.

Instead of hamstring curls, I suggest you to see the variants of glute/hamstring raise move for reasons.

Weakness in core normally activates frontal upper body muscles more than back. If you want to train only one group between your chest and back, I recommend back (not lower back and lumbar spine). In all those crawling and stuff you are training chest muscles anyway. Again inchworm push ups, chest move.
I personally would incorporate huge changes to this program.

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Originally Posted by Anthony_gerio

Why beast holds?
A very quad dominant move, rectus femoris gets fully activated, all flexors are activated in shortened position. Terrible move.
A simple on your knees hip extension move for a few reps and then at the end a few secs hold gives much more stimulation to your glute max, at the same time loosens up those flexors.
Even nowadays at the start of my leg workouts I start with it, nothing activates glute max in isolation like that, in particular when your extended knee is bended.

Instead of hamstring curls, I suggest you to see the variants of glute/hamstring raise move for reasons.

Weakness in core normally activates frontal upper body muscles more than back. If you want to train only one group between your chest and back, I recommend back (not lower back and lumbar spine). In all those crawling and stuff you are training chest muscles anyway. Again inchworm push ups, chest move.
I personally would incorporate huge changes to this program.

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I suspect an exercise physio would also . They would have the advantage of having the client in front of them .

Quote:

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Originally Posted by Anthony_gerio

Why beast holds?
A very quad dominant move, rectus femoris gets fully activated, all flexors are activated in shortened position. Terrible move.
A simple on your knees hip extension move for a few reps and then at the end a few secs hold gives much more stimulation to your glute max, at the same time loosens up those flexors.
Even nowadays at the start of my leg workouts I start with it, nothing activates glute max in isolation like that, in particular when your extended knee is bended.

Instead of hamstring curls, I suggest you to see the variants of glute/hamstring raise move for reasons.

Weakness in core normally activates frontal upper body muscles more than back. If you want to train only one group between your chest and back, I recommend back (not lower back and lumbar spine). In all those crawling and stuff you are training chest muscles anyway. Again inchworm push ups, chest move.
I personally would incorporate huge changes to this program.

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I have a very reputable personal trainer that gives me these workouts so perhaps there are some things that they see that I'm not understanding. I'll have to ask when I see them.

I should probably clarify a few things and that for my hamstring curls most of the time we do a swiss ball hamstring curl. I also didn't mention some of the other stuff that we do like single leg t rotations.

As for beast hold, we do a slight variation where I sit back on my hips a bit more. Again, I don't know if this means anything

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Originally Posted by Pegasus

I suspect an exercise physio would also . They would have the advantage of having the client in front of them .

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Yeah that's what I have and who works with me on these things in the gym. Obviously I don't talk about my PreE with them but based on what Anthony said that wouldn't really matter as this isn't something that is PreE specific. I'll talk with them and see what's up. I also didn't include the full workout because it's constantly changing but I included the things that I thought helped the most

Anthony would you be able to explain how a weak core activates the frontal upper body muscles more than the back? Not doubting you at all, i'm just surprised because I would have thought that it was lower back.

When I first started these core workouts and all throughout my life with most workouts I did, I would always feel my lower back fighting with my core. It's like my lower back was begging to do all the work and would get tight afterwards. Now, as my core has gotten stronger, I feel more of a burn in the deep core and less work going to the lower back.

I can certainly see why beast holds would be bad, but my thought process was that it wrecks my core and I'm doing a minimal amount to where it's not all THAT BAD to the flexors. Doesn't working the deep core make for a stronger iliopsoas?

Please correct me if I'm wrong

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Anthony would you be able to explain how a weak core activates the frontal upper body muscles more than the back? Not doubting you at all, i'm just surprised because I would have thought that it was lower back.

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My point was not about lower back and abs, between upper front of your body and upper back, it activates upper front, the chest pack more than upper back muscles. Upper and lower back are consists of totally different muscles. Upper back is somewhat important, specially for rhomboids and traps to be flexible and deltoids to be strong enough to create a momentum. Hip and spine rotation while moving stuff.

If you find any exercise helpful, do it then :) I just told you if I were you, I would ...

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Originally Posted by skyisthelimitpe

Yeah that's what I have and who works with me on these things in the gym. Obviously I don't talk about my PreE with them but based on what Anthony said that wouldn't really matter as this isn't something that is PreE specific. I'll talk with them and see what's up. I also didn't include the full workout because it's constantly changing but I included the things that I thought helped the most

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You have not given him (or her ) the info that your pelvic floor is not working properly . Even if you tell him you have pre e he might not get that . You might have to explain the pf .

So you went though the thought proccess and decided to go with a exercise physio rather than a personal trainer?

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Originally Posted by Anthony_gerio

My point was not about lower back and abs, between upper front of your body and upper back, it activates upper front, the chest pack more than upper back muscles. Upper and lower back are consists of totally different muscles. Upper back is somewhat important, specially for rhomboids and traps to be flexible and deltoids to be strong enough to create a momentum. Hip and spine rotation while moving stuff.

If you find any exercise helpful, do it then :) I just told you if I were you, I would ...

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Oh okay I understand now. Sorry for the misunderstanding. I’ll definitely modify the program then to focus more on upper back and replace some of the chest workouts I have in there.

I’ll change the beast holds as well. I still would like to do them at least two days a week because they do allow me to engage my whole core down to the pelvic floor.

Thanks for the information, and I’ll absolutely keep everyone updated with my progression through this thread

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Originally Posted by Pegasus

You have not given him (or her ) the info that your pelvic floor is not working properly . Even if you tell him you have pre e he might not get that . You might have to explain the pf .

So you went though the thought proccess and decided to go with a exercise physio rather than a personal trainer?

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So I’m not sure what an exercise physio is in comparison with a personal trainer. I just know a physical therapist and a personal trainer. Personal trainer helps in the gym and guides you to your goals and makes sure your form is correct.

I’m going to take your advice and bring up the pelvic floor with him. Like I said, i started working with this personal trainer months ago after trying everything on the site for years (and with little success at best) and fixing my muscular imbalances is where I saw the best improvement. Much more work, but overcoming preE takes time and effort to see results (which I’ve learned from reading your posts, Pegasus).

I’ll keep everyone updated

I suggest you look up the difference between an exercise physio and a personal trainer particuarly in regard to education .