Client Marcus - an elite swimmer in his junior days. In fact, only Kyle Chalmers has broken his records.
A regular squad swimmer + aiming for a Masters Games competition later this year - Marcus has hired me because he's experiencing lower back pain & neck pain/stiffness.
1. The assessment revealed under-working Lower Traps and Serratus Anterior 'S.A'. Middle head of deltoid was also inhibited. Synergists of the Middle Delt, like the Supraspinatus and Upper Traps, were doing all the work, which explained all the neck stiffness and reduction of his range-of-motion.
We worked Posterior Deltoid release, following by the Supraspinatus and Upper Traps, and then work on his activation of the Middle Deltoid, Lower Trap and S.A.
2. Marcus doesn't have good enough back and core strength and as a result, coupled with poor posture and incorrect movement patterns in life, he suffers from recurrent back pain and a bad back.
SO, I've designed his program with progressive core exercises, improved abdominal, back & glute strength, increased core stability as well as improved inner core & global core strength for long term injury prevention & performance for training & swimming performance.
This program is to help improve the activation + strength of the essential back, abdominal + glute muscles, as well as Marcus's overall core awareness + lumbo-pelvic trunk control.
Early days and it obviously doesn’t end there. He has an individualized routine of releases + activations that need to be performed before his main training program.
I didn't take photos of everything we did, but this was alot of work for Marcus in a one hour session.

Having a strong and stable lower back and core is essential for squatting, lifting, carrying, sitting, post-natal, exercising, playing sport and life in general.