Thank you, because I’m in the first 5:00 minute group thank you for just considering our group. You showed when you say beginner you truly meant it!
@sportsrehabexperts3 жыл бұрын
Most welcome, thanks for watching! Glad you found it useful :)
@richardstewart5499 Жыл бұрын
Really appreciate you demo’ing the beginner to advanced positioning and progression. I couple four sets of 10-12 reps, as strict as possible, with kettlebell swings to augment my Veterans age group bicycling sessions. Seeing great improvements in my muscular endurance on the bike!
@shawnsansom64502 жыл бұрын
Really comprehensive video. This is an excellent resource, and super useful for anyone training at home.
@patricktoth-meyers5044 Жыл бұрын
I love how you freestyle goata together with more traditional practises, great video 🥂🐟📹👍
@utrlohan3 жыл бұрын
Keep up the great qualiry videos, I'm a big fan. I find them extremly detalied and helpful. Good stuff!!
@sportsrehabexperts3 жыл бұрын
Will do! Glad you are enjoying them :)
@solomonstello2 жыл бұрын
Thanks for the qualiry vids.
@loveisreal42964 ай бұрын
Thank you. So helpful!!!
@sportsrehabexperts4 ай бұрын
Glad you liked it!
@janetschmelz61710 ай бұрын
Thank you for your thorough explanation of progressive moves.
@sportsrehabexperts10 ай бұрын
Most welcome!
@SplashFireFilms Жыл бұрын
great new options for the Nordics. Really love the banded ones thankz
@sportsrehabexperts Жыл бұрын
Thank you, glad you liked them!
@ExtremelyBadPlayer2 жыл бұрын
Thankyou, I pulled a hip flexor recently. Once its healed I want to learn to reverse nordic to bulletproof them.
@sportsrehabexperts2 жыл бұрын
Reverse nordics are a good exercise for this once ready again!
@rpennybrown2 ай бұрын
Thank you for this video. I am starting at level one. I cannot even get my stiff knees bent enough to allow touch of butt to heels. Will work at it slowly, along with passive knee bend sitting on the floor with bundled towel behind my knee, trying to get contact of calf and hamstring. I have a long way to go but improvement will come as I keep working it pain free. My ultimate goal is to be able to do a squat ftom a standing position.
@sportsrehabexperts2 ай бұрын
Good goals! Take your time, here for help if you need more personalized guidance!
@lewistonsmith617910 ай бұрын
Thanks
@AthleticPreparation3 жыл бұрын
love all these variations and progressions. Can do at home etc!
@aiwin66983 жыл бұрын
Very useful to me! Thanks!
@sportsrehabexperts3 жыл бұрын
Most welcome! Glad you found it helpful :)
@lovepeaceunity10102 жыл бұрын
Dude the band assistance is LEGIT
@sportsrehabexperts2 жыл бұрын
100%!!
@lovepeaceunity10102 жыл бұрын
I was doing these today, I used the pointed toe and put my weight bench behind me to give me an aiming point with my upper back, works great!
@ThePetieProject3 жыл бұрын
Great video! Do you find it necessary to progress all of the way to back to floor for "full range"? It seems like the last bit of the range is all from the lumbar spine even in extremely flexible strong people such as Ben Patrick.
@sportsrehabexperts3 жыл бұрын
Person dependent IMO. Is it necessary, no! I think if someone really works at it that it still stays rectus dominate. The amount of extension created in someone REALLY prepared for the movement is minimal compared to a back bend, any McKenzie extension exercise, or any gymnastics movement really.
@julianana75853 жыл бұрын
Thanks! Great content! The variations were really helpful!
@sportsrehabexperts3 жыл бұрын
Thanks Juliana, glad you enjoyed them!
@modaninonderi3 жыл бұрын
Thank You! Just found your channel randomly. Hope you share more at here. Ciao!
@johnnovick16433 жыл бұрын
Great info. Makes so much sense. Love it.
@sportsrehabexperts3 жыл бұрын
Thanks John!
@AmineTunisian3 жыл бұрын
Never work thru the pain is a strict rule or there is an acceptable low level? I have patellofemoral syndrome pain, if i look to zero pain exercises, i will do nothing, and that was a big mistake i did for four years, worsen the situation. Any advise please.
@sportsrehabexperts3 жыл бұрын
In a general video, not knowing someone's circumstances I will always say DO NOT work through pain! When I work with people in person or online I help guide them with these types of decisions. I can't speak specifically to your issue, but if it does not worsen from baseline or cause a lingering increase from baseline in your symptoms then you likely will be fine with the movement. NEVER work through a sharp pain or a catch/painful pinch sensation. That advise will never change. Hope that helps!
@AmineTunisian3 жыл бұрын
@@sportsrehabexperts Thanks
@chrismasters11643 жыл бұрын
Great info Doc!
@sportsrehabexperts3 жыл бұрын
Thanks Chris!
@sauljj3 жыл бұрын
Well done, thanks!
@sportsrehabexperts3 жыл бұрын
Thanks Saul!
@eyebrid Жыл бұрын
How does the reverse nordic compare to sissy squats, including assisted progression?
@sportsrehabexperts Жыл бұрын
Sissy squat will put more load on knee and patellar tendon. Not that the reverse nordic doesn't, but standing, lever arms, and gravity make the sissy a more "aggressive" version depending on your capability
@artkingvie3 жыл бұрын
Amazing video, thank you very much for the detailed infos, variations. I might have overheard it but how many reps and sets do you recommend how many times a week for any progression?
@sportsrehabexperts3 жыл бұрын
Most welcome! sets/reps/frequency really depend on your goals. But 1x per week and 5 x 5 or 3 x 8 is a good place to start
@artkingvie3 жыл бұрын
@@sportsrehabexperts Thank you!
@Snoepin Жыл бұрын
I don't know what I do wrong but when I do the beginner reverse nordic curl, the inside of my foot hurts. Is that normal, and what should I do against it?
@sportsrehabexperts Жыл бұрын
A lot of people will get cramps in foot because they are not used to the position and/or they have a flatter foot. If its actual pain you need to reduce range of motion and/or load further
@dominicthielen21143 жыл бұрын
What kind of set/rep scheme are you finding gives you the best results. I realize this will vary based on individual, just interested on what you are seeing personally. Maybe with yourself.
@sportsrehabexperts3 жыл бұрын
Higher rep range for partials 3 x 8-12, lower rep range for pushing depth or resistance 3-5 x 5
@dominicthielen21143 жыл бұрын
@@sportsrehabexperts thanks! Love the channel!
@XxDiZx3 жыл бұрын
are these recommended as an exercise to build the quads in a "safe" way in combination with squats, lunges etc?
@sportsrehabexperts3 жыл бұрын
Safe is arbitrary to what your body is prepared to handle. I use this exercise a lot in combination with squats or lunges. However, it does not mean that everyone is ready for them or should do them at their current level. That being said, in the video I showed many ways for people to begin the reverse nordic exercise.
@johnnovick16433 жыл бұрын
For next 12 months I plan on doing full body eccentric exercises with the intention of beefing up tendons and ligaments. As well as full range of motion exercises. I am putting muscle building on hold for now because it is my understanding that bigger muscles get in the way of tendon development. Do you know if this is a correct line of reasoning ?
@sportsrehabexperts3 жыл бұрын
Yes you are correct, keep in mind that eccentrics will create more workout soreness at tendons post lift. So be careful of total volume of the lifts where you are pushing range of motion as well as maximal eccentrics. Take it slow (which it sounds like you are with a 12 month plan)
@Louis-bx6hh2 жыл бұрын
How’s it going so far ??
@johnnovick16432 жыл бұрын
@@Louis-bx6hh I only just got started back again recently as I have been so busy. But I am committed to the long haul. Get back to me in the spring.
@alshaifhir2 жыл бұрын
@@johnnovick1643 any update?
@johnnovick16432 жыл бұрын
@@alshaifhir I went to a chiropractor and that alone with proper posture is making a big difference in joint stiffness and pins and needles from cut off nerve supply. Been busy with helping family that don't believe in taking care of your health until they lose it. But the little joint exercises I have been doing I notice the improvement so this is the path forward for me. No end in sight. Highly recommend.
@Betoni2 жыл бұрын
the bottoms of my feet cramp up right away when i flatten them like in phase 2 and start sitting down on them, its been like that as long as i remember, even as a kid
@musicmeister1313 Жыл бұрын
same, idk what to do about it
@S7ilgar2 жыл бұрын
Hi, what are the benefits of this exercise compared to other leg exercises? I guess what it makes it interesting is the ability to work hard on the eccentric phase in a stretch position but what are the benefits exactly? stronger joints/tendons maybe?
@sportsrehabexperts2 жыл бұрын
This and a sissy squat would be the main two exercises which create the most eccentric tension to rectus femoris. So it trains the tendons of rectus femoris.
@bigred1833 жыл бұрын
Does this help my son's core get stronger, with his hammys n hip flexor problems. Or do regular nordic
@sportsrehabexperts3 жыл бұрын
It does! Reverse Nordic for hip flexor and quads. Regular Nordics for hamstrings.
@bigred1833 жыл бұрын
@@sportsrehabexperts thnx bro
@srkuleo2 жыл бұрын
Shouldn't knees be a little bit wider than shoulders, since having them too narrow decrease ROM?
@robr72002 жыл бұрын
Man I can't even do level one. My right knee is fine, but I have incredible tightness in my left knee.
@broadbandtogod Жыл бұрын
Try to massage and trigger point the crap out of that calf muscle, it releases tension in the knee like you won't believe 50/50 pain for 4-5 minutes. Try!!
@robr7200 Жыл бұрын
@@broadbandtogod Thanks for the tip. I will give it a go.
@alshadanliu79012 жыл бұрын
Does this build leg/thigh muscles mass?
@sportsrehabexperts2 жыл бұрын
Not great for that IMO
@Mrts30002 ай бұрын
Reps & Sets?
@modaninonderi3 жыл бұрын
Do you have online rehab training education? Or is that possible to online education about rehab or physiotherapy? Thanx
@sportsrehabexperts3 жыл бұрын
Thanks for watching! Yes, we do have education for clinicians at sportsrehabexpert.com you can also email me at greg@sportsrehabexpert.com with any questions you might have about them :)
@user-im9xq7fp5r2 жыл бұрын
why were posterior pelvic tilt, chin tuck ....not a salient points to note in this supposed to be a "didactic" video ??
@musicmeister1313 Жыл бұрын
geez why is the difficulty between lvl 1 and 2 so big for me
@JK-nh6jp2 жыл бұрын
for some reason this video pops up first when I search KOTG reverse nordic... I actually can't even find his videos. I wonder what's happening with the algorithm? Is this sponsored content?
@jameswhite90223 жыл бұрын
I had a lateral ligament and meniscus surgery is that what's preventing me from doing this exercise...?
@sportsrehabexperts3 жыл бұрын
Possibly. But may need to start at a way more regressed version. Or continue with other pain free complimentary exercises and come back to it later.
@totallyraw13133 жыл бұрын
Does the reverse Nordic and sissy squat target the same muscles? i.e do they activate the rectus femoris to the same extent?
@sportsrehabexperts3 жыл бұрын
It's similar! Sissy squat if you can make it to the bottom is going to be more eccentric load going down and require more force coming up out of it
@i.c.gamingsthiccestfan94392 жыл бұрын
@@sportsrehabexperts Is the sissy squat a harder variation to this?
@sportsrehabexperts2 жыл бұрын
@@i.c.gamingsthiccestfan9439 generally yes! A sissy squat will be harder than a reverse Nordic. A sissy squat though you have a defined range of motion. Whereas a reverse nordic you potentially could go back further and further till you hit the ground if you have the capacity to get that far. Depends what you are trying to train and your goals
@jacobharris9542 жыл бұрын
Can you do these exercise daily?
@sportsrehabexperts2 жыл бұрын
You could, especially the assisted versions. But I would be very cautious with that frequency. I would be much more shy on total sets and reps because you can accumulate volume quickly and it takes time for tendons to adapt, as that is what you are tapping into. Better to play the long game in my opinion then searching for quick changes.
@jacobharris9542 жыл бұрын
@@sportsrehabexperts but knee hurts feels sore when I sit which I have to travel to work and I work in retail.
@sportsrehabexperts2 жыл бұрын
@@jacobharris954 sorry to hear that. I work with people online to solve those problems. Or find someone local that you trust. You can email me greg@sportsrehabexpert.com and we can talk about how to get started. I have never seen your knee, so I have no ability to provide you any advice. General advice on youtube leads to general results
@Arivolt2 жыл бұрын
I feel like when tucking the toes it hurts
@raymondmcculloch1196 Жыл бұрын
Do all of these exersizes on your bed mattress....takes all the hard floor issues out of the equation makes everything do able...trust me@
@S7ilgar2 жыл бұрын
What about doing it with one leg only? One on the floor, the other outstretched forward. Must be challenging.
@sportsrehabexperts2 жыл бұрын
Always a point of diminishing returns on an exercise. Could it be useful? Sure...But risk reward of activity isn't always there to say its necessary or needed. I've held that position as a stretch before, but not sure about trying to take it to a single leg reverse nordic as people already struggle enough progressing to quickly with the bilateral version.
@S7ilgar2 жыл бұрын
@@sportsrehabexperts Thanks for the answer.
@sulezraz2 жыл бұрын
3:47
@BlackPawGaming2 жыл бұрын
you need wireless mic.
@terriblechristiangamer91283 жыл бұрын
No offense to the knees over toes guy... but, you're better at explaining than him!
@sportsrehabexperts3 жыл бұрын
haha thank you! Considering his following I take that as a HUGE compliment!