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Barbell back squats—slowly ramping up the weights back to my 1 rep max @210lbs. Here i'm squatting 185lbs for an easy 1rm. A work in progress:-)
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Denis has come a long way since he started training last year. With a fully fused cervical & thoracic spine, and was barely able to perform a half-squat without pain and muscle spasms at first. Denis now can do full range squats with load and his overall strength has improved tremendously. Most importantly his pain and spasms have diminished almost completely and he now hits the gym everyday. In this video he’s performing a hip extension exercise called kneeling good mornings. This exercise hits the hamstring/glutes and works range of motion in the sagittal plane…and is crazy hard to do. He then performs a standing reverse grip poulie row…check out the weight he pulls at the end of the video! Congrats Denis! You are an inspiration to many I’m sure.
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The wall squat-- This bilateral exercise is great for teaching back brace (to make sure that your hip does not posteriorly tilt) and range of motion. If you have trouble keeping your arms up in a v position, keep the arms down in an inverted v position.
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Posts

Finishing off a strength workout with sprint intervals on the Matrix treadmill. Kicking A.S #ankylosingspondylitis #ninja_ban

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Feeling pretty "ripped" right now. After 4 years of taking medication to control the pain and inflammation caused by AS, I get the green light to get off the injections/biologics. Hard work in the both the gym and the kitchen paid off well. I couldn't be happier.

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Posts

Bodybuilding w/AS

I’ve been receiving many emails about lifting weights and it’s safety regarding AS. Body sculpting is one of my favorite sports and it’s very safe to do as long as your program is properly adapted for you. There should be a progression to allow your body time to adapt to the different stresses and building on that. Here’s a picture of my client Phil. He’s been lifting weight for 2 years since his diagnosis and wants to compete next year. The key message here is it’s never too late to start working out and taking control of your disorder. You can’t “wish” yourself fitter… it takes dedication and hard work but the end result will make it all worthwhile.

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A TEDx talk about living with AS

“I'm here to talk about what you don't see.” Charis Hill relates her daily struggle with Ankylosing Spondylitis (AS), a currently incurable, progressive, and...
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From Pain to Gains–– Guillaume performing an 1rm flat bench press with 205lbs. I remember when he had a hard time just benching the olympic bar without something hurting after. If you don’t start somewhere, you can never move forward.

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Practicing back tension & bracing with Guillaume. We are working on creating proper movement patterns for his squatting and deadlifting techiques.

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Resisted power intervals on Mont Royal stairs with my friends from Clinique Sportive HPH in Montreal. 7 x (1 set = 1 run up with 20lbs Weight Vest, 1 sprint up with Power Bands & last set Bodyweight.) Here I am sprinting up with the power bands attached to my ankles and upper back. Getting stronger and faster!

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I was appointed this year's ambassador for The Arthritis Society's "Walk to fight arthritis" event. I'll be proudly running/walking alongside hundreds of courageous fighters in Montreal and across Canada on June 5th. "One step" at a time towards freedom of movement.

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Arthritis Society

“I received my diagnosis for ankylosing spondylitis in 2013. It was devastating news for me, not only as an athlete but also the uncertainty the diagnosis bring...s regarding quality of life. I was advised to stop all my sports in fear that my disorder would worsen. “Living in a plastic bubble wrap” was not an option for me and I took it upon myself to find a better solution.

It worked for me, but I was noticing other patients around me unable to adequately control their pain. As a kinesiologist, I oriented my efforts to help patients living with chronic pain to regain control over their lives. Now we create exercise programs designed to help others living with arthritic conditions and facing a battle similar to mine.” – Naomi Ban, Quebec Walk Ambassador & Quebec Walk to Fight Arthritis 10 km & Physical Preparation Specialist

Read more about Naomi's #arthritis journey: http://ow.ly/4mScf0

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Let's go bananas for banana stretches! This is the doorway version-- stretch into a comfortable range and hold.

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Thank you for this beautiful tribute Isabel Lanssens You are an inspiration to many! xx

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Run for a Cure - Kick As

This is a poem written by Naomi Ban from Training with Ankylosing Spondylitis. She was the one that inspired me, she turned my can'ts into cans. She posted a 30... day running challenge on her blog and made me believe that running with AS is not impossible. I decided to give it a try.... And she was right!
Reading this poem, it brings tears to my eyes... I've been in that dark place too, felt the same hatred... Glad to be where I am now... on my journey towards hope, kicking AS as much as I can, enjoying every step on my way. Hoping one day I'll be cured. But I won't let AS decide what I can or cannot be!

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The wall squat-- This bilateral exercise is great for teaching back brace (to make sure that your hip does not posteriorly tilt) and range of motion. If you have trouble keeping your arms up in a v position, keep the arms down in an inverted v position.

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The shoulder T-drill

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Pretty solid first workout of the year. 95lbs step ups for 6 reps in superset w/single leg lying leg curls. Body feels amazing.

Did you set physical goals that you would like to accomplish in 2016? Please share them;)

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"Goodmornings"—I just love all variations of this exercise. In this video i'm going pretty heavy with 95lbs for 5 reps. Notice how my back remains straight and braced throughout the movement. This is essentially if you don't want to hurt yourself. If you are a beginner, I suggest starting with an easier version (seated goodmorning) to learn how to brace the back properly. I'll post it up later this week. Great posterior chain exercise.

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❤️Loving my new Adidas—kicking ASs

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After a 2 year stop since my diagnosis, I've restarted Taekwondo. I'm in the gym today working my kicks w/slow and controlled movements. Feeling good so far;)

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