Today I'm going to give
you a very quick routine, one that flows from movement, to movement,to movement
that's going to get your ready, and a lot of different ways to prepare yourbody to train. I'm going
to get right into it.Basically what you want to do is start with something that
gets the posterior chain loose because one of the areas that gets most tight on
us are our hamstrings, our backs; so youstart with an inchworm.You come down
here, you're going to walk yourself out, and when you get to the bottom it's
notjust about "muscle flexibility", guys.You also want stability, too. We have stability by
getting our shoulders in this position here.We walk ourselves back.We're
getting some compression of the shoulder joint.That's a good thing for your
shoulders.You'll notice that when you come down, because of your tight
hamstrings, your knees willkind of kick forward, and then you can get them
straight about here.
The goal is, on each
successive rep, to try to get your hamstrings to be able to stayback by keeping
your knees back, further, and further on each rep.You work your way all the way
out.10 reps.On the last one you come right down – again, I said this would. Flow
from one to the next.You get in this 90-90 position here.90 degrees at this
hip, 90 degrees at that hip back there.Just like this.Now we want to get a lot
done in one stretch.So we lean out, over this forward knee which is going to
stretch the hell out of this forwardhip here, and then we hook our elbow on the
top of that knee here, like that, so we getthis added stretch of the lats, and
that backside – the posterior shoulder capsule here, onthat side.Then we reach
out this way with our arms.Five seconds.Come out of it, go back down, and do it
again.This is not a static holding routine.This is a dynamic stretching routine
to get yourself prepared to train.So you don’t want to sit here and hold forever.
So you lean in, and then we come out of it and swap the feet up, and we do the
same thing.On that last rep here, you do five to each side, and on that last
rep you just straightenyourself out, come down.Now we've got to work on that
spine a little bit.So in this position here we're going to roll our body.Leave
the leg trailing back there and keep your arms reached up overhead so we're
workingon our thoracic extension.That middle of the spine, getting it to be
able to lean back more here.Let gravity help you.Then you come down and you
roll yourself to the opposite side.You're also getting some good mobility here
through your lumbar spine, feeling nice andloose, and of course, stretching that top hip. Just like that.You keep
alternating five and five to each side there.Then on that last rep there you
come into this position here. You sit up, put your hands back, open up your
chest, get your shoulders and your chest "stretchedout" here into this reverse
table.When you get up here, drive up, activate your glutes, reach, push through
here, reach acrossyour body, and go as far as you can.So now we're getting a
stretch on the hip flexor, on this leg mostly.You're getting compression
through this shoulder joint, which is good for activating the musclesinside
that, and stabilizes your shoulder, and of course you're getting more of
thatthoracic extension here, and rotation.That way.You come down, alternate,
open, reach.Push as hard as you can through your glutes to activate
them.Alternate for five on each side.Then we stand up.Here's the flow. It keeps
going.
We stand up and go now
to the three way lunge.We step out here, lunge, reach back.Now we're stretching
out the hip flexor on this side, but we're also getting glute activationon the
front leg.Reach, don’t hang out here too long.Three way lunge, we're going to go
now to 45 degrees.Step, and lean back toward the planted leg.Now we're getting
a little bit of a groin stretch at this oblique angle here. We're also getting
the glute activation at this 45 degree angle.Then we step back, step straight
to the side.Again, lean back in that direction, really stretching the adductors
and groin on thisleg.At the same time we're opening up the ribcage on the right
hand side and still having thatglute activation.Five times of the three way sequence
on this leg, five times of the three way sequenceon that side.Now it gets ugly. The hamstring pulses.Nobody stretches their
hamstrings right.You have to be in an anterior pelvic tilt if you want to
stretch your hamstrings.Meaning your pelvis has to be in this position, not
that position.If you're doing anything out of this position it's not really a
hamstring stretch. It's not really putting the stretch where it needs to be.So
what you need to do is get into this position, you lunge out, get into the
anterior tilt. Get your back arched.Drop
straight down from here.Almost like a sprinter position here.Now you drive back
with the knee.I didn't cave in. I left it in this position here.I'm just
dropping down and I'm driving my knee back.These are the
pulses.One.Kills.Two.It's hard to get it all the way straight because you're already
using up hamstring length byhaving your leg in front of you, and now, of
course, we have the pelvis in the rightposition.So it's really difficult, but
you want to try to pulse, and get that leg back, as straightas you possibly
can.Five times on each leg. Then we do straighten the leg here.Let the leg stay
locked out, get into the anterior tilt, and now we do five reaches.The reaches
start here. Reach forward as if you were trying to push somebody away from
you.Right here.You'll probably run out of room pretty quick, especially if you
don’t allow your kneeto buckle.So right here, reach, and back. Reach, and
back.Reach. You do that five times on each leg.Then we've got to work on finishing this off, getting the
upper body a little bit loose.So now we do something called a can opener. What
the can opener is, if you look at the lower body first you loosen up your
hips,you're making a mobile rotation, rotation. Internal, external.And your
arms are just following along for the ride.But now, once you're ready, pretend
you're throwing with your right arm.It's up here, and then down, across your body.
It's up, and it's down across your body.So now you're getting this dynamic
stretch here of the posterior shoulder, and rotatorcuff on the way down, and then
you're opening it up, and you're opening up the chest onthe way back.
The other arm just goes along for the ride.It travels more across the body, this way.All the way up,
chop down.10 this direction, and then 10 the other direction.Then we want to
get those shoulders – right before we're about to use them – we've hada lot of
compression.Let's get them to feel nice, and loose again.We can do that by just
letting gravity help us.These are dead shoulder circles.So you're letting your
arm hang as dead as it can be.Don’t hold on tight.Try to let it hang as dead as
it could be and you try to make big circles.Your fingers won't touch the floor
here if you're at the right height, but you shouldreach for the floor.Let them
almost feel like they can scrape the floor each time.Do nice, 10, big circles,
feeling as if your shoulders are pulling down a little bit, gettinga little bit
of distraction, and loosening up the shoulder joint.10, and then 10, the other
arm.Then finally, we have ankle breakers because all of this starts from the
ground up.You want to make sure that your ankles feel nice, and loose.One of
the places we get extremely tight is the outside of our calves.The perineal
muscles that run up and down the side.So what you do is, you step, and you
allow your foot to bend down, okay?If you have to cheat it you just step
forward a little bit from the start.But you'll feel this nice stretch going on
in the outside of – believe me, this issafe – on the outside of your ankle, and
in your shin.Then you just take it, you step forward, and just turn, and rotate
in the opposite direction.Then flatten everything back out.Drop it, step,
rotate, just like that.Again, three to four seconds is all you need to
do.You're getting this nice dynamic stretch of all the ankle muscles there,
like that.You go through 10 on each side.I'm leaning this way so that when I
push my hips out that way I'm getting that nice "stretchon" the outside of the
ankle.There you have it, guys.Everything will flow, there's no wasted movement
here.You've got glute activation, you've got shoulder activation, you've got
shoulder stabilization,you've got thoracic extension, you've attacked your lumbar spine as well.You've
gotten your chest and shoulder capsules to be loose, too.You've worked on everything
from the ground up, and you've done it in a short period oftime.I can't stand
when I see people devote 20 minutes, and 30 minutes to just their warmup.It's
unnecessary.Try this out.You're going to feel nice, and loose.I don’t care what
workout you're doing.You can use this flow, this matrix, we like to call it, 10
exercises, to feel as greatas you can, getting ready to attack your
training.Now, static stretching is a whole other thing.It's a whole other
purpose.This is meant to get your ready to train.Remember guys, a plan is
necessary if you want to be able to get something down withoutwasting a lot of time. "MORE INFO"
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