CORRECTIONAL SESSION

Service Description

A Correctional Session ("Biomechanical Review") is one of the most valuable parts of high-level coaching. It’s not about how hard you work, but about how efficiently you move! We want to ensure that your effort is actually going into the muscle you're trying to build (e.g., hitting the lats for that V-taper) rather than straining your joints. Here is what we will cover: 1. Movement Screening We begin with a "Screening" to identify your natural range of motion. Mobility Check: we will look at ankle, hip, and shoulder mobility. If your ankles are tight, you’ll never squat correctly, no matter how hard you try. The "Unweighted" Test: you perform the movements with zero weight or a PVC pipe to see where your body naturally "breaks" form. 2. Identifying "Energy Leaks" We will look for points where you're losing power or risking injury. Common examples include: Lower Back Arching: during overhead presses (often means core instability). Valgus Collapse: knees caving inward during a squat or lunge. Scapular Winging: shoulders rolling forward during chest presses or rows, which kills the "V-taper" progress by shifting work to the traps. 3. The "Internal Cueing" Phase This is where the correction happens. Instead of just saying "keep your back straight," we will use specific cues to help you feel the muscle. External Cues: "Push the floor away" or "Snap the bar in half." Internal Cues: "Squeeze your armpits shut" or "Drive through your heels." 4. Regression & Re-Loading If a movement is too advanced for your current mobility, we will regress it. Example: if your Barbell Back Squat is messy, we may move you to a Goblet Squat. This shifts the weight to the front, forcing your core to engage and your spine to stay upright. Once the form is perfect at the regression, you slowly add weight back on (re-loading) until the form begins to degrade again. 5. Corrective Exercises (The "Homework") A correctional session ends with a "Prescription." These are 2-3 specific exercises meant to fix your weak links. Tight Chest? You’ll get doorway stretches. Weak Glutes? You’ll get "monster walks" with a resistance band. Poor Shoulder Stability? You’ll get "Face Pulls" to widen that upper frame.