Final verdict on Cosgrove's "Drop 2 Sizes?"

[Sophie]

Originally Posted by Alta-tude

Almost all the rehab gurus, including Katy Bowman, Sue Hitzman (M.E.L.T. Method) and Cassidy Phillips (Trigger Point Therapy) are highly recommending foam rolling. Many recommend glute activation exercises like clamshells and glute raises before a workout to prepare the muscles for lifting.

At 58, I find a good, long, functional warm-up is essential for me.

Alta, I have been asking myself why I can lift more now. In the past, every time I've tried to add weight to my bench or squat or deadlift, I've tweaked something and figured "well, I guess that's just my limit". But in the last few years, I've paid MUCH more attention to all the things you've mentioned - good movement patterns, shoulder and hip stabilization, glute activation. With programs like Strong Curves/D2S/NROL4L (and Core Performance, which hardly gets mentioned but has many similarities), the emphasis on these elements has made a world of difference.

So, although I complained in the summer of the long RAMP in Strong Curves, and feeling sort of impatient about it, I am essentially a convert to that component.

I think Sue B has mentioned it too - my old joints really seem to benefit from the preparation that it provides.

The upshot is that almost without noticing it, I've broken through all those strength plateaus I've had for years. I'm increasingly convinced that the emphasis on biomechanics, prehab, and RAMP is what has made the most difference.

Sue, glad you posted the link to your photos. I looked at them on Facebook yesterday and felt like a stalker so I'm glad you don't mind. Congratulations!