Dominique SERIEYS

🔹 Hamstring Progression Series – Part 1: The Good Morning 🔹 Launching a new series on hamstring training progressions over the coming weeks. We start with the Good Morning — a foundational hip-hinge movement ideal for: ✔️ Strengthening the hamstrings in a lengthened position: The eccentric, stretch-loaded nature of the good morning promotes adaptations that may increase fascicle length, improving the muscle’s ability to tolerate high forces and potentially reducing injury risk (Vigotsky 2015) ✔️ Building posterior chain strength and resilience: The movement effectively activates the hamstrings, glutes, and spinal erectors, creating a strong foundation for more advanced patterns (McAllister 2014, Jaeggi 2024) ✔️ Preparing the neuromuscular system ideal for building technical control, intermuscular coordination and hip-hinge strength for more complex, unilateral movements (Llurda-Almuzara 2021). This makes the good morning not just a strength builder, but also a valuable tool in injury prevention strategies. And this is just the first step. In the next phases of the series, we’ll explore progressions that challenge balance and neuromuscular control, and integrate pelvic control strategies — essential for improving running mechanics and overall performance. Stay tuned. Strong, resilient hamstrings aren’t built with one exercise — they’re built through intelligent, progressive loading. Keiser Benelux Keiser Corporation #HamstringTraining #PerformanceTraining #Rehab #StrengthAndConditioning #ExerciseBiomechanics #HipHinge Location: ANIMO STUDIOS

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I’m thrilled that VO₂max is now being discussed more widely – it’s an essential vitality marker that used to live only in sports labs. But VO₂max isn’t the only relevant cardiac biomarkers for longevity and performance. Actually, your smartwatch is a goldmine for cardiac vitality markers – if you know where to look. In the Apple Health app, several of my favourite metrics are hiding in plain sight: 1️⃣ Resting Heart Rate (RHR) • One of the most reliable “How am I doing today?” indicators. • Training & adapting well → RHR drops, then stabilizes. • Under-recovered → slight increase. • Getting sick → often ~15 bpm jump before symptoms appear. 2️⃣ Heart Rate Recovery (HRR) • How quickly your heart rate drops after exercise. • Elite recovery: ~30 bpm drop after 1 minute, ~60 bpm after 2 minutes (post submaximal effort). • A powerful marker for cardiovascular fitness and autonomic nervous system health. 3️⃣ VO₂max • Your body’s ability to deliver and use oxygen – a strong predictor of endurance and longevity. • High VO₂max is linked to lower cardiovascular risk and better healthspan. And yes – I often get asked: “How accurate are smartwatch VO₂max readings?” Last year, I had the privilege to test sports watches for the Süddeutsche Zeitung and compare them to our lab gold standard: spiroergometry. The Garmin Fenix series came impressively close. But here’s the catch: all wearables use algorithms and approximations. The estimates are only close to reality if you push yourself well beyond your comfort zone – exactly where VO₂max physiologically happens: hyperventilation, high heart rate, sweat, and lactate. Takeaway: • For trends and self-monitoring: wearables are excellent. • For absolute precision: nothing beats the lab. The exciting part? We’re moving towards a future where this type of data will power personalized medicine and precision training – right from your wrist. #scientificselfcare #wearables #digitalhealth

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🎥 Goalkeeper game understanding – the key to good decisions In modern football, the goalkeeper’s positioning in relation to the ball and the opponent is not just about technique — it’s about game intelligence and fast decision-making. In this video, you’ll see one of the most important moments in training: 👉 when to step out and attack the ball, 👉 and when to drop back and rebuild positioning. These subtle decisions often make the difference between a successful save… and a goal conceded. As a goalkeeper coach, this is one of my key focuses — developing not just physical skills, but also football intelligence. 📌 Feel free to watch and share your thoughts! #GoalkeeperCoach #GameUnderstanding #FootballIntelligence #GoalkeeperTraining #FootballCoaching Goalkeeping Development United Goalkeeping Alliance, LLC Goalkeeping International Congress DW Goalkeeping Management PRO-GK GKP Progetto Portiere MLS NEXT Pro Conference USA FirstPoint USA Major League Soccer Intern Alumni IMG Academy UEFA

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