KNEW Training & Recovery

KNEW x Normatec: LEGS | HIPS | ARMS

Normatec full-body compression supports circulation, improves training, and maximizes performance. This compression therapy technology helps your body recover faster, revives the muscle tissue, and reduces swelling + fluid retention.

- seven levels of compression
- patented pulse technology
- attachments for legs, hips, and arms for a full-body recovery system

Use it as a standalone session or pair it with your bodywork appointment for maximum recovery.

Booking link in bio 🗓
@ The Iron Rack Gym, McKinney📍

what I'm looking for when working with my figure athletes (or really any athlete for that matter!):

Structural Symmetry
- shoulder height leveling
- pelvic alignment
- rib cage + rotation
- resting head position
- scapular winging
- tone + tension

Goal: improve balance + reduce tension that pulls us off center (i.e. Rhea's traps)

Range of Motion
- shoulder flexion, extension, + rotation
- hip internal + external rotation
- lumbar extension compensations
- thoracic rotation

Goal: restoring movement throughout posing + focusing on reducing pain due to compensations during lifts (i.e. quarter turns, fuller range in lifts, etc.)

Tissue Quality
- visible guarding
- elevation at rest
- bracing or restrictions
- reduced rom

Goal: increase blood flow, shift sympathetic dominance, improve breathing patterns, flow with movement, less hesitation, fuller rom (i.e. better recovery, injury prevention, quality movement)

When working with athletes, bodywork isn't just about relaxation. It's about precision, recovery, and improving performance both on and off the stage.

P.s. prioritize bodywork in the off-season so you're not scrambling for recovery in prep. 🫶

we love a symmetrical king ✨

if you know anything about .kieran you know the work ethic he puts in the gym is unmatched

so you know we had to bring the same magic and attention to his recovery sessions

with Alex being a professional competitor, symmetry and balance are everything when displaying his physique on stage. the before and after says it all!

we've also worked with deep tissue techniques and mobility drills to improve his range of motion. when building muscle, its crucial to be able to implement full ROM when necessary to achieve maximal hypertrophy.

saying I'm stoked to see what he brings to the stage this year is an understatement - being married to a massage therapist has its perks, I guess 😌🖤

It's simple, if you aren't prioritizing your recovery, you're doing it wrong.

The benefits of recovering the body are astounding. If you want balance, if you want longevity, if you want to compete, if you want overall health, if you're exercising regularly, if you're physical at all, you should be implementing recovery.

- ⬆️ Performance
- ⬆️ Range of Motion
- ⬆️ Strength
- ⬆️ Immunity
- ⬆️ Sleep Quality

- ⬇️ Inflammation
- ⬇️ Stress
- ⬇️ Injuries
- ⬇️ Fatigue
- ⬇️ Chronic Pain

Types of recovery:
Mobility
Dynamic Stretching
Massage Modalities
Chiropractic
Acupuncture
Red Light Therapy
Sauna
Immersion Baths
Rest

Excuses are a crutch for those who lack the courage and discipline to achieve their dreams.

Having accountability (discipline) is essential to achieving your fitness goals. You are less likely to make excuses for not working out, not eating healthy, not following your plan, etc.

Excuses hold you back from reaching your full potential and that's why they're bullsh*t.

Share this post if you agree. 💪

start with the basics + swipe for the nitty gritty details