Christian McCaffrey’s INSANE Home Gym | Strength Workout

(0:12) I’m Brian Kula of Kula Sports Performance. (0:14) We’re going to get Christian McCaffrey his weight workout here today on a Friday. (0:18) It’s been a long week and today’s going to be a lower volume, lower output workout.(0:22) We’re going to hit different body parts with some lengthening movements and just get a (0:27) strength response here at the end of the week and send him into the weekend. (0:30) We’re about a week out from camp and so this will just be one of his final weight workouts (0:34) before we head on down to Wilfrid. (0:36) The goal in the gym today was to look at the efficiency of the movement in the gym while (0:42) he was doing the weight training workout.(0:44) What does his nervous system look like at the beginning of the workout, at the end of (0:47) the workout and basically to set up the recovery that we’re going to do for the next two days (0:52) which is super important to set up the right platform for next week. (0:57) Now put your arms out like a cross, try to squeeze your shoulder blades together, raise (1:03) the chest more, good, straighten out the right leg, turn in the hip a little bit, push (1:10) it away, bring the left leg to the sky, good, now flatten the back, good, internally rotate (1:20) it, when you do that pseudo-invert it like you always do, you feel that, good, you’re (1:25) going to finish like that, trying to bring that big toe to the ground, keep this flat, (1:31) there you feel that, good, then you’re going to come across, eversion, eversion on the (1:37) foot, try to finish like that, okay, move back a hair just a little bit, a little bit (1:43) more right there, good, flatten the back, squeeze the shoulder blades, good, go this (1:50) way, go, to the ground, to the ground, to the ground, to the ground, to the ground, (1:55) now go to the other side, invert it, good, keep going, keep going, keep going, keep going, (2:02) keep going, keep going, good, push, push, there, turn the hip, invert the foot, all the (2:10) way, all the way to the end range, again, all the way to the ground, all the way to (2:17) the ground, keep pushing, turn the foot and turn it in, turn it in, turn it in, now push (2:23) from here, there, to the ground, to the ground, to the ground, to the ground, to the ground, (2:30) relax, line this one up with your hip, turn it in a little bit, push it away, good, palms (2:40) up, bring your right leg up, squeeze your shoulder blades, flatten your back, there, (2:50) bring it to your left, go, to the ground, to the ground, to the ground, to the ground, (2:54) push me more, push me more, good, that’s what I want, to the ground, to the ground, to (2:58) the ground, big toe down, now push me from here, go, go, go, invert the foot, good, to (3:06) the ground, to the ground, to the ground, to the ground, to the ground, push me from (3:11) here, breathe, turn the foot, turn the foot, turn the foot, push me, push me, push me, (3:17) push me, push me to the ground, the big toe, the big toe, the big toe, push me here, push (3:22) me, push me, push me, push me, turn the hip, invert the foot, keep pushing to the ground, (3:28) push to the ground, push to the ground, push to the ground, push to the ground, good, now (3:33) just go standing, good, set your feet in your squat position, good, now we’re going to do (3:44) the big toe, good, just six reps, arms out to the front, lift up the big toe and the (3:50) shoe, good, feel that, just give me a little external rotation, feel that, good, tuck the (3:58) tail, chest up, chin in, three reps, shoot the knees first, very good, keep going, keep (4:10) going, go again, shoot the knees, keep going, keep going, keep going, keep going, two, good, (4:17) chin in more, one more, three, go arms overhead, snatch position, wrist back, chin in, push, (4:29) push, push, three reps, three, push, push, push, one, good, go, push, push, push, push, (4:41) two, down, push, push, push, down, push, good, four yards, coach. (4:50) Coach, just do one set of vector lunges for length and depth, okay, so you just stay (4:56) right there, okay, so we’re going forward, okay, chest up, depth and distance, okay, (5:04) so we’ll go forward, angle, side, I’ll demo with you, stand right in the middle of the (5:11) rubber, facing me, okay, so let’s go, let’s go forward, good, let’s go angle, good, let’s (5:22) go side, good, let’s go transverse, open up, good, let’s go rear lunge, good, let’s go (5:35) angle behind, good, let’s go front across and angle forward, good, other leg, forward, (5:52) angle, side, transverse, good, rear, good.(6:05) Angle behind, good, cross front, excellent, angle forward, boom, grab a drink of water, (6:18) we’ll get a goblet squat going. (6:38) How’d that feel on the right hip, Christian? (6:39) Good. (6:40) Good, right? (6:41) When I go to the right, I just got to, like, especially this, I got to keep that weight (6:46) on the inside, because I have a tendency to want to roll it out, and so my knee goes out (6:52) and all the weight’s here, so I just got to, you know what I mean? (6:57) Yeah, yeah, no, you’re thinking right.(6:59) It’s the same as the, yeah. (7:00) You’re thinking right. (7:01) I can do it.(7:02) I’m just saying, I just got to heal a little bit on those, let’s just make sure it’s the (7:05) right width, does that feel good? (7:07) Yeah. (7:07) Do you have a wedge? (7:10) I didn’t know if you did or not. (7:11) Those will work fine, but, especially with your lifting shoes.(7:15) I don’t see it. (7:17) Oh. (7:18) I didn’t think you had one.(7:21) Well, once you’re set in there, you’re just going to be right on the edge of them, and (7:26) we’re only, it’s a 50 pound dumbbell. (7:29) How about these? (7:31) Yeah, you can go on one of those. (7:32) Huh? (7:32) You can go on one of those.(7:34) I wouldn’t want to stack them too high. (7:38) Might be high enough. (7:40) What happened to my wedge? (7:42) I didn’t know if you had like a dense foam wedge or not.(7:46) How’s that? (7:46) Yeah. (7:48) That good? (7:49) Sure. (7:50) You tell me.(7:50) Sure. (7:51) This might be a little more stable. (7:54) Because these can slide.(7:56) Yeah, you’d put your heel on the very edge. (7:58) It’s fine. (7:58) We’ll go with this.(7:59) We’ll go with this again. (8:06) Okay, so I would just hold the dumbbell like this. (8:11) Like gobleted right here.(8:12) Okay. (8:14) And we’re going for six reps to full depth. (8:18) Knees forward.(8:19) Good. (8:20) That’s it. (8:21) Six of them.(8:25) That’s it. (8:25) Push those knees forward. (8:27) Three.(8:28) Good. (8:30) Four. (8:30) Five.(8:32) Good. (8:32) Nice and long. (8:33) Quad.(8:35) Excellent. (8:37) Okay, we’ll move this little guy. (8:39) How’s your nervous system feeling? (8:40) Good.(8:41) Lit, right? (8:41) Yeah. (8:41) Good to go. (8:42) Good.(8:49) I forget how we did the C on this guy. (8:51) Did we go in the middle? (8:52) Yeah. (8:53) Okay.(8:54) Might have gone through too. (8:58) Like that? (9:00) Yeah, that’s fine. (9:02) Well, you won’t get as much pull on it, but that’s fine.(9:08) Here we go. (9:09) Five of them. (9:12) Yeah.(9:13) Double it up. (9:13) You’ll get a little more bounce out of it. (9:18) Five straight? (9:19) Yep.(9:19) In a row. (9:21) Good flexion. (9:22) Push all the way through the foot coming off.(9:25) Nice and high. (9:26) Come on. (9:31) That a boy.(9:33) Excellent. (9:33) Perfect. (9:35) Perfect.(9:36) Perfect. (9:38) Rest interval here. (9:41) Rest? (9:42) Yep.(9:43) How long? (9:43) Sit down. (9:44) Two minutes. (9:52) That’s good reflex.(9:53) Mm-hmm. (9:55) Stay there. (9:56) Wait.(9:56) Wait. (9:57) It’s more for range. (9:59) Go up a little bit.(10:00) Yeah. (10:01) Incrementally. (10:02) Just a little.(10:03) You can go up five pounds a set. (10:11) Out of the bottom. (10:14) When you’re at the bottom, think Kegel, glutes, breath.(10:18) Kegel, glutes, breath. (10:20) Pelvis floor. (10:22) Glutes, breath.(10:24) And then on the way up. (10:26) Empty the balloon. (10:26) Fire the diaphragm.(10:28) Chin in. (10:29) Because you are nice and straight. (10:31) So those are little add-ons to fix your spine more.(10:36) On the way down. (10:38) Inhale. (10:38) Fill it up.(10:39) This way. (10:40) Inhale. (10:40) Three quarters.(10:41) Inhale. (10:41) Inhale. (10:42) Inhale.(10:42) Inhale. (10:43) You got one quarter left. (10:44) Hold.(10:46) At the bottom, right? (10:47) For one? (10:48) For a quarter. (10:50) How much time you got, coach? (10:55) 20 seconds. (10:56) Inhale.(10:56) Inhale. (10:56) Inhale. (10:57) Inhale.(10:57) Hold. (10:58) Hold. (10:58) Hold.(10:59) Hold. (11:00) Kegel, glutes, exhale. (11:02) So that last 25%.(11:04) What’s a Kegel? (11:06) Squeeze like you’re stopping your piss. (11:09) Or squeeze from the pelvic floor. (11:12) I thought of another analogy.(11:18) You pick your analogy, whatever. (11:22) All right, Stead, here we go. (11:23) Sorry, I’m not that eloquent.(11:26) I know that feeling well. (11:28) Yeah. (11:28) Just kidding.(11:30) All right, let’s go. (11:34) Squeeze tight. (11:41) Attaboy.(11:53) Money. (11:54) Like a piston. (11:56) Felt super easy.(11:58) Yep. (12:03) Five here? (12:04) Yes, sir. (12:08) Have some fun with it.(12:09) Let it rip. (12:10) That’s it. (12:11) Let it rip.(12:15) Let’s go. (12:26) Come on. (12:27) Good.(12:31) Good. (12:32) Good set. (12:40) Maybe next set we can jump high.(12:43) Huh? (12:44) Maybe next set you can jump high. (13:02) How many sets here? (13:06) One more. (13:07) One more.(13:09) Then we’ll transition. (13:11) Do a little up and down. (13:11) Little upper.(13:13) Half kneeling shoulder. (13:14) A little anti-rotation. (13:15) Nice.(13:17) With a single arm dumbbell pull. (13:20) So we’ll go unilateral. (13:23) Horizontal pull.(13:25) Vertical press. (13:32) About 30 seconds. (13:42) Who’s listening to my mic? (13:46) How are the breaths? (13:47) Good.(13:48) Did they hurt your ears? (13:49) I didn’t even think about that. (13:56) Alright, homie. (14:05) Big toe up.(14:07) Big toe up. (14:08) Chin in. (14:10) Let’s go.(14:10) Yeah, really hold it in. (14:13) Good boy. (14:24) Excellent.(14:30) Nice. (14:35) Breath fine? (14:37) Good value day. (14:45) Alright.(14:50) Let’s do one of the last banded jump sets of the off-season. (14:54) Let’s roll. (15:08) Good boy.(15:09) Got a little squirrely on four there. (15:11) I know. (15:17) Alright.(15:17) Alright. (15:24) Right behind you, big guy. (15:40) What do we got next? (15:42) Half kneeling.(15:46) Shoulder press. (16:27) I’m going to start your light. (16:28) We’ll move up in the last couple.(16:30) Keep it pretty explosive. (16:34) Neck straight, Chris. (16:36) Neck straight.(16:36) Yeah, really good position. (16:38) Especially when you’re using the right shoulder. (16:40) I’ll start on the right.(16:44) Opposite, right? (16:45) Correct. (16:49) How many? (16:50) Five. (17:01) Baby.(17:03) There you go. (17:21) Got it. (17:26) Let’s roll over here, see.(17:29) What do you want to start with? (17:31) Probably a… (17:32) How many reps? (17:33) Just five. (17:35) I’m going to think like a 70 or an 80 to start. (17:38) Sure.(17:39) I think. (17:41) I’ll grab you an 80. (17:42) I think you’ll be fine here.(17:44) I’ll carry it over there. (17:46) Oh, yeah. (17:46) They want to stay over there.(17:48) It’s fine. (17:56) You can just stagger here or stagger to the side. (18:00) I don’t really care.(18:00) Probably right here is probably best. (18:02) Good. (18:08) Really tighten the core.(18:09) Tuck your tail, tuck your hips. (18:12) And then let’s pull to the rib cage, not to your chest. (18:16) Good.(18:20) Yep. (18:22) Really good. (18:28) Good.(18:30) Rib cage. (18:33) Perfect. (18:36) Good boy.(18:37) Now go up there. (18:39) Yeah. (18:56) Okay.(18:59) Okay. (19:16) Time? (19:20) Minute. (19:20) Not quite.(19:21) 50 seconds. (19:45) All right. (19:46) You can go when you’re ready.(19:49) Here we go. (19:50) I’ll help you up with it. (20:05) Good.(20:11) Got it? (20:12) Yep. (20:16) Good. (20:24) Good boy.(20:25) Got it. (20:29) Okay, let’s keep those rows right where they’re at. (20:33) Hit weight-wise.(20:34) I want to make sure you’re not getting any kind of like… (20:38) Okay, just lock that scap in and then squeeze from there. (20:41) Good upper back strength. (20:53) Good.(20:58) Yes, sir. (21:05) Good. (21:05) Good, squeeze.(21:11) Beautiful. (21:12) Good work. (21:18) Up one more time.(21:19) Yep. (21:34) I’m getting no music. (21:35) I know.(21:37) Huh? (21:38) Find a way. (21:39) Find a way. (21:41) It’s like playing on the road.(21:59) 15 seconds. (22:13) All right, here we go. (22:17) Good.(22:19) Come on. (22:27) Good. (22:29) Good boy.(22:35) Okay. (22:35) Come on. (22:39) Lock in core.(22:51) Take 30 seconds. (22:53) Take 30 seconds. (23:09) All right.(23:18) Here we go. (23:22) Lock in. (23:28) Come on.(23:30) Good boy. (23:40) Good job. (23:44) Good work.(23:50) What do we got next? (23:54) Reverse squat. (23:57) And… (24:02) Good morning. (24:03) Good morning.(24:04) Stumble, good morning. (24:06) I’m going to go… (24:07) Let’s put him back up here. (24:36) Man, I got to put that sign somewhere, man.(24:38) Huh? (24:39) Right in the middle there, yeah? (24:40) Right over the window. (24:41) Or above this wall here, above the dumbbells. (24:45) Right there? (24:46) Yeah, that would be even better, I think.(24:50) That’s a sick sign, right? (24:52) So… (24:53) Put it right there. (24:55) So the light goes through. (24:57) Boom.(24:58) Okay, so we’re going to sit up nice and tall here. (25:02) Okay? (25:03) Got to hinge. (25:04) Let the weight go to the ground.(25:06) Okay, keep the head neutral. (25:08) All right? (25:09) So don’t get bent over. (25:10) Don’t let your head drop.(25:12) Keep that chin tucked. (25:13) Nice and neutral, all the way down, all the way up. (25:16) Let’s do seven of them.(25:23) Find some range here. (25:27) Very good. (25:34) Good, see? (25:35) Breathe.(25:37) Deep breaths. (25:44) That’s it. (25:45) Good job.(25:49) Excellent. (25:50) Light? (25:51) Yeah. (25:51) Yep.(25:51) Okay. (25:53) Come over here on this pad now. (25:58) Go ahead and lay down on your back there.(26:02) On the mat? (26:03) Yeah, all around the mat. (26:05) Back pretty far. (26:06) Okay, I’m going to put this on your feet.(26:08) And then remember this is kind of like a reverse squat. (26:11) You good? (26:11) Yep. (26:11) Okay.(26:12) You can go all the way. (26:12) I’ll bring it to you. (26:13) Because you want the tension on it all the way through.(26:17) Go ahead and feet down on the ground. (26:19) There you go. (26:19) And then this leg too.(26:21) Okay. (26:22) Boom. (26:23) Same time.(26:23) Okay, we’re going knee to chest. (26:25) Stay dorsiflexed. (26:27) Good.(26:28) Ten of them. (26:37) There we go. (26:39) Hello.(26:39) Slipping. (26:42) This isn’t the very best setup you could possibly ask for. (26:48) All right.(26:50) Ready? (26:52) Put it over the tongue. (26:55) Yeah. (26:59) Lock that guy in there.(27:01) Okay, stay good and dorsiflexed too. (27:04) There you go. (27:17) Good job.(27:31) Where do you want to go? (27:33) 35s? (27:34) Sure. (27:35) Yeah. (27:36) You want range here? (27:37) Yeah.(27:38) Emphasis on range or weight? (27:38) Emphasis on range. (27:40) Yeah, I think that’s fine. (28:07) That’s good.(28:09) He hinges well, huh? (28:11) Ben? (28:12) Pardon? (28:12) He hinges well. (28:14) Yeah, he does. (28:14) Really well.(28:17) Good. (28:18) Very good. (28:18) See? (28:25) Boom.(28:27) We’re going to keep the weight the same here. (28:31) If we had the band, we’d be doing this hanging. (28:33) It’d be pretty light anyway.(28:35) Okay, yeah. (28:35) It’s just rangey. (28:36) Help you if I stand behind you, grab my ankles.(28:39) No, that’s good. (28:40) Are you getting pulled forward? (28:41) No, I can grab that. (28:42) Grab right here, yeah.(28:54) That’s it. (29:00) Get those knees apart. (29:04) Good.(29:19) One more round for a wrap. (29:23) Cool. (29:43) Good.(29:53) Slow and controlled. (29:54) Slow and controlled. (30:02) Little boy.(30:10) Alright. (30:20) Let’s go. (30:27) Come on.(30:36) Don’t arch your back. (30:52) Good. (30:53) Good.(30:56) Perfect. (31:00) Solid. (31:04) How do you feel? (31:05) Good.(31:05) Yeah. (31:06) I think it’s perfect. (31:07) Yep.(31:07) Not gassed? (31:08) No. (31:09) Hell no. (31:10) Not too gassed.(31:10) Up if you want. (31:12) I’m good. (31:13) Yep.(31:14) Good to go.