Jim is by far one of the most dedicated clients I have had the pleasure to work with. Jim originally came to me in June overweight, with chronic knee and hip pain. After taking Jim through an assessment, I found multiple muscular issues that were causing him problems. Most notably, Jim had some of the tightest hamstrings I have ever seen, his glutes were not firing, his glute medius was non-existent, weak hip flexors, and was excessively quad dominant. Therefore, Jim had no movement coming from his hips so he would walk, squat, and do everything through his quadriceps while not being able to control his knee positioning due to his poor glute medius function (hence the knee pain). Jim also had poor scapular mobility (frozen), was slightly kyphotic, and had some of the weakest obliques I have seen. On top of all these problems, Jim had a diet which mainly consisted of fast food.
So, what did we need to do? Jim's initial training program consisted of a lot of goblet box squats, pull throughs, glute bridges, rowing variations, face pulls, clam shells, and core stability work. Goblet squats work great to teach someone how to squat and move through the hips properly as they provide an anterior load to sit back from and don't excessively load up the spine. Pull throughs and glute bridges worked great to teach Jim how to properly hip hinge and to teach him how to effectively use his glutes. For his core, Jim was given a good dose of cable hold variations, and side bridge holds in order to build some strength through his obliques. Cable holds work especially well as they teach you how to stabilize through your entire core, and glute medius in order to prevent pelvic rotation (i.e. Jim will be able to have a stronger center of gravity, walk more efficiently, run and do everything more efficiently).
Flash forward 3 months and Jim is a completely new man. Jim followed his training programs and diet to an absolute "T" and has seen improvements that even Richard Simmons would be screaming about "Yes.Yes.Yes.Nice Work!!!" Jim has dropped 25Ibs from 243 to 218 Ibs, has dropped from 26% body fat to 20% body fat, 5 inches off his waist, and 4 inches off his hips. Not only has Jim made these improvements, but Jim now has a pair of glutes which are properly firing, is able to control his knee position, moves efficiently though his hips, is cranking our side bridges for 1 minute plus, and will now be competing on the U.S. Rowing team (not really, but his scapular mobility is greatly improved, and his strength has boomed through the roof).
With these improvements at mind, I would like to congratulate Jim on his great amount of hard work and perseverance. He truly is a Conviction Warrior. CONGRATULATIONS JIM!!!