Do Crossover bands really work?

Shoulder injury? Try regular Crossover Symmetry training

There is not a single person that we’ve introduced to crossover symmetry that hasn’t benefited from it, especially those with ongoing nagging shoulder issues and pain.

What’s Crossover Symmetry?


Crossover Symmetry in a nutshell, is a rotator cuff and scapular strengthening system using resistance bands and specific exercises to rehabilitate and prevent (prehab) shoulder injuries.

Your shoulder, made up of the humerus, scapular, and clavicle, is one of the most mobile joints in the body, therefore, also one of the most unstable joints. It is this lack of stability that leads to the greatest chance for injury so commonly seen in the shoulder. Additionally, the fact that most of us use one hand for most tasks in daily life leads to a huge imbalance in mobility from your right to left side (brush your teeth with your non dominant hand tonight just for fun). Try the Apley scratch test, pictured below, and see if you don’t notice a huge difference from right to left.

You might also want to talk to your coach about substituting dumbbells rather than barbells for overhead movements, until you see some improvement.

Taking a few minutes to add the crossover symmetry exercises to your day as part of your warm up, at the gym as part of a strength and conditioning program, or as a part of physical therapy program designed to rehabilitate a shoulder injury, will work wonders for your shoulder health, longevity, and performance.

How we do it at REP

At REP we include Crossover exercises twice a week in warm-ups, but feel free to use the bands to your hearts content!  There are different exercises for activation (pre-WOD: especially on days with overhead shoulder movements, IE anything hanging from the bar, overhead weighted movements, or Handstand Push-ups), recovery (post wod) and straight up strengthening (any time!). 

The full program is shown on the chart that comes with the bands. The slight addition that we’ve made to the protocol based on our coaching education sessions with rockstar Physical Therapist Whitney Welsch, is to use a supinated grip (palms up) whenever possible. If you’re using the bands right, you won’t more than 10lbs of resistance.

Long story short, once the main stabilizing muscles of the shoulder are stronger then they can help to anchor and guide the movement of the shoulder blade, which makes for a more secure shoulder joint, that can express mobility better and tolerate loading. PLEASE, come to class a little early or stay a little afterwards and ask any of your coaches at REP to walk you through the Crossover Symmetry program at any time, once you’ve got it down pat it only takes about two minutes! Do it 2-3 times a week, and in as little as 3-4 weeks you will begin to see and feel the benefits!

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Matt Markiewicz

COACH

Matt began his journey into fitness playing football and rugby in high school. He truly fell in love with health and wellness after losing 150lbs and becoming a lifelong learner in all things movement. He pursued this love by going on to get his Bachelor’s Degree in Kinesiology from the University of Maryland, College Park. Matt has experience in bodybuilding, powerlifting, athletic performance training, and yoga. He has also worked as a rehab technician in a Physical Therapy Clinic.Matt is excited to share his passion for living a healthy life and fitness with the CrossFit Rep community.

CERTIFICATIONS

B.S. Kinesiology, University of Maryland, College Park (2016)
NASM Certified Personal Trainer
ACE Certified Health Coach
Functional Range Conditioning Mobility Specialist (FRCms)
Functional Range Assessment (FRA)
200HR Registered Yoga Teacher (RYT 200)
CrossFit Level 1 Trainer

Ross Coskrey

Head Coach

Ross found CrossFit in 2017. After lifelong sports background, CrossFit was the perfect way to fill the competitive void that had been left in his life, and to feel like an athlete again!

Ross has been competing in CrossFit athlete the past few years but after an injury, he now finds himself enjoying just being active and building lifelong friendships through the fantastic community that CrossFit creates, epseically at REP!

Ross earned his Kinesiology degree from Texas State University and has been personal training and coaching for the last 7 years.

Jake Hill

Owner & Coach

Jake found CrossFit in Philadelphia in 2012, and immediately fell in love. He quickly began his internship at CrossFit Love, one of Philadelphia’s most esteemed gyms, and has been coaching for over 5 years now. He has a thirst for knowledge and truth that continues to drive the culture at REP.

Jake is Breakdancer of 15 years (also a Breakdance instructor), and has extensive gymnastics knowledge https://www.instagram.com/jakenastix/. Jake believes that helping people improve their fitness and quality of life is his life’s work, and is thrilled to be doing so back in his hometown of Austin TX.

CERTIFICATIONS

Box Programming General Manager
Box Programming Certified Coach
CrossFit Level 2 Trainer
USAW Sports Performance
USAW Advanced Sports Performance
OPEX Assessment, Program Design, Nutrition, Lifestyle Coaching
CPR/AED Certified
StrongFit seminar – Julien Pineau
Freestyle Connection – Carl Paoli
Diploma Culinary Arts – Art Institute
B.A. Communications – Temple University
Jake@CrossfitREP.com

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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