Foundational Movement
Speaker 1
(0:11) Hey, I’m David Jack, I’m a performance coach. (0:14) Today I’m at Foothill High School in Henderson, Nevada with an alma mater high school football player here, Myles Killebrew, who is a special teams captain and a safety with the Pittsburgh Steelers. (0:26) Today’s workout, because he’s early off season, we’re just going to be back to building the basics.(0:31) And here’s what’s so cool about it. (0:32) For him, it’s what he needs, and for all of us, it’s what we miss. (0:35) So we’re going to be working with our hips, we’re going to be working with our core, we’re going to be working on movement patterns that build the foundation of any movement that you’ll ever want to do with your fitness.(0:44) But we got to start from the inside out, we’re going to train skills today. (0:47) So we’re excited to have you join us, try some new things. (0:50) See you in there.(0:51) We’re going to have a lot of hip focus, we’re going to have some core focus, a little bit of movement. (0:54) Yep. (0:54) But it’s all going to be controlled today.(0:56) Since it’s early off season for you, we’re going to go lighter bands, super inexpensive, super easy. (1:01) You can put them on sitting down, standing up, you’ve been there. (1:04) So once again, just easy, because we’re just getting our body warmed up and we’re going to wake the hips up.(1:10) So strong on that left leg, he’s got balance, you can always put your hand on a wall or something stable.
Speaker 2
(1:16) Yeah, you can really bend down too and just here if you need to.
Speaker 1
(1:20) Yep. (1:20) Yep. (1:21) So we’re going to go, you go where you’re feeling, let’s do that.
Speaker 2
(1:24) I just got to warm up just a little bit, you know, and this is a great way to do it.
Speaker 1
(1:27) And what’s really good is also you’re keeping your toe facing forward. (1:31) A lot of times we open the toe up and it fires only the hip flexor, not the glute. (1:37) There you go.(1:38) Get the flexible one. (1:40) Coming underneath and now so hip flexors. (1:43) Standing march.(1:45) Good. (1:47) And because you do this so much, like your brain instantly responds and is like, I like this.
Speaker 2
(1:52) Yeah, I know what I should, I know how it should look because I’ve done it so much. (1:57) I used to hurtle while I was here. (1:59) Still got the record, if you can believe that.(2:00) All these years later.
Speaker 1
(2:02) I got to see that. (2:02) That plaque.
Speaker 2
(2:03) You don’t want to see that film though, boy.
Speaker 1
(2:06) It wasn’t pretty. (2:07) You still got the record.
Speaker 2
(2:08) Still got the record though. (2:10) So yeah, you just want to have your knees, your hips all in alignment. (2:13) Yeah.(2:14) Just kind of.
Speaker 1
(2:15) And that’s what’s so cool too. (2:16) Like, I’m going to have you do one more round of that for me if you could rest though. (2:18) Rest.(2:19) And we’ll let them follow along and they can pick up as they go. (2:21) They can go as long as they want or as little as they want. (2:23) So just have you come back to that first pattern and you set it right.(2:26) The most important thing is, no matter what our hips are doing, our core and our trunk and our alignment is stable and we care for it. (2:39) Good. (2:40) That’s a little more dynamic.(2:41) Pulling apart. (2:43) Yeah. (2:44) That burns quick.(2:46) Definitely burns. (2:47) You definitely feel it. (2:48) Yeah.(2:48) But that’s the gold right there, man. (2:50) Those are those little stabilizer muscles and those proprioceptors that just, we need them. (2:55) I think that’s where so much injury comes from.(2:58) Right? (3:01) Good. (3:01) Nice and strong.(3:02) Good position. (3:03) That’s it. (3:04) Warming up already.(3:05) Feels good. (3:05) Feels good, man. (3:06) There you go.(3:08) Okay. (3:08) So we’re in your first block.
Speaker 2
(3:10) Cool.
Speaker 1
(3:10) And your first block, you’re going to do those hurdle stepovers. (3:13) Right. (3:13) Something you said has made a huge difference for you.
Speaker 2
(3:16) It’s funny. (3:17) Even though I did the hurdles in high school, by the time I got to the league, there were other guys who didn’t hurdle who still utilize hurdles in their warmups. (3:28) Glover Quinn, he was one of my safeties with the Lions when I first got there.(3:33) And he would do a hurdle. (3:34) He would do this hurdle routine every single day.
Speaker 1
(3:37) Every single time he got in. (3:38) So when did you start doing this routine? (3:40) This type of a hurdle?(3:41) Back in track in high school?
Speaker 2
(3:43) Back in high school. (3:44) Yeah. (3:44) My dad.
Speaker 1
(3:44) Yeah.
Speaker 2
(3:45) Dad got me on it. (3:46) So smart. (3:47) I’m so grateful.(3:48) So smart. (3:49) Fired those muscles that we were talking about earlier. (3:52) Yeah.
Speaker 1
(3:52) So you’ve got what you can’t get at when you’re training with heavyweights and you’re moving at fast speeds. (3:57) That’s tough. (4:00) And then, obviously, you can use even just a pillow on the ground.(4:04) Something just to give you, like you said, you love to have an object to work over.
Speaker 2
(4:08) Yeah. (4:09) I’ll do this before every game. (4:11) Okay.(4:13) It’s part of your pregame. (4:14) It’s part of my pregame. (4:15) Yeah.(4:16) I’ll go backwards. (4:16) I’ll go forward. (4:17) Yep.
Speaker 1
(4:18) Which do you prefer?
Speaker 2
(4:20) I feel it a little bit more. (4:22) I feel a little crunchiness every time I do it in the beginning of the backwards, but both are good, man.
Speaker 1
(4:28) Yeah. (4:29) Good. (4:30) Solid foundation on that plant leg.(4:32) That’s the other beautiful thing about hurdles. (4:34) You know, it’s such a beautiful, dynamic, isolated movement. (4:38) Like you’re moving that hip over there, but you’re stabilizing all that here so that can do its job.(4:44) And that’s what’s so beautiful about stuff like this, stability and mobility.
Speaker 2
(4:48) It’s not bad if you have to hold on to this.
Speaker 1
(4:51) No. (4:51) You’re still getting the same range of motion, which I like. (4:54) Exactly.(4:54) Start there. (4:55) Roll it in. (4:56) So from now…(4:58) Oh, you’re doing a little more. (4:58) You got another one.
Speaker 2
(4:59) Oh, no, no, no. (4:59) I forgot we’re doing this. (5:01) Right?
Speaker 1
(5:01) Yeah. (5:01) I’m going to take you into your classics. (5:04) Yep.(5:04) But you might want to show them how you progressed to this.
Speaker 2
(5:07) Sure. (5:08) So this one’s simple. (5:10) This is a very isolated movement where the goal is to raise a single leg isolated, but it’s so important, as you know, to keep everything stable in your core so that you’re not bending down.(5:28) That’s right. (5:28) You’re not leaning forward because it becomes really short. (5:31) Yeah.(5:32) You’re just staying like this. (5:33) And so for a lot of people just beginning, this is all they need, just controlled motion. (5:39) Nice and tall through the body.(5:40) Nice and tall. (5:41) Flat back. (5:42) And then when you get comfortable doing that, just straighten out your leg.(5:46) Yep. (5:46) And then just here, just lifting and lowering. (5:51) And you see I’m fighting that urge to do that.
Speaker 1
(5:54) And that’s the name of the game. (5:55) How do we stay stable? (5:57) Why do we stay mobile?(5:59) And, man, what happens in the hips, in the core, in your connective tissue with this is gold. (6:05) And that’s what track athletes knew. (6:07) That’s what track athletes knew.(6:08) And you know partially why? (6:10) They couldn’t get access to a training room because the track was on the other side of the campus. (6:15) Right?(6:16) So they had to do what they had to do with their body weight in the open with their hurdles. (6:20) So they discovered it and they’re like, this stuff works. (6:23) So this is the progression of it.(6:25) Right. (6:25) And this is what you call your moneymaker.
Speaker 2
(6:28) This is something that gives you a visual obstacle that you need to clear so that you know consistently that you’re getting your leg in a position that is conducive to what you’re trying to get out of the workout. (6:41) The tendency is you’re going to want to lean back to kind of elongate it naturally. (6:47) Yeah.(6:48) You have to fight that urge. (6:49) It helps if you keep your hands, you know, planted so that you don’t lean too much. (6:56) And whatever you do on one side, you got to do on the other.
Speaker 1
(6:59) Yeah. (7:00) We’ve also seen sometimes people will put their back against the wall. (7:04) So like they have to keep contact with the wall with their shoulders and their tailbone to prevent that back from cheating.(7:12) Yeah. (7:12) You’re at work now, man. (7:13) Yeah.(7:13) Real quick. (7:15) That’s good stuff. (7:16) Shake that out.(7:17) Shake that out. (7:18) We’ll do when you’re ready. (7:19) We’re going to do one more.(7:20) Yeah. (7:21) No, we’re going to move on. (7:21) We’re going to move on.(7:22) We’ll come back to it. (7:22) I want to come back to it. (7:23) Yeah.(7:23) What was the third thing you’re going to do? (7:25) That elevated front foot, like just that lowering split squat. (7:29) So that I’m actually going to bring your foot up for you just a touch higher.(7:33) Okay. (7:34) Just because I know you have the range of actually you can go a little higher. (7:37) I know you have the range of motion to do it.(7:40) And we’ll talk about why just elevating that front foot is so good. (7:44) Okay. (7:45) So.
Speaker 2
(7:46) Move this out of my way here.
Speaker 1
(7:47) Okay. (7:49) So front foot stays flat, heel stays down, ball of the foot stays down. (7:53) That back foot slides back as far as you need it to.(7:55) Sometimes you find it as you go.
Speaker 2
(7:57) So I’m stealing this one from you.
Speaker 1
(7:59) Does it matter my shin angle? (8:01) No. (8:01) And this is what’s interesting.(8:03) It can. (8:03) Okay. (8:04) But I love it.(8:05) And you have the mobility to do it. (8:07) Right. (8:07) And a lot of us, we stay.(8:08) Oh, no, we can’t let that shin drive forward. (8:10) That’s exactly what you do in sport. (8:12) It is.(8:12) Your knee has to travel. (8:13) That’s why I’m asking. (8:13) As long as you can keep your heel down.(8:15) Okay. (8:15) You can let that knee travel out over your shoelaces. (8:18) Okay.(8:18) Just wait. (8:19) Yeah.
Speaker 2
(8:19) Like that’s fine.
Speaker 1
(8:20) Yeah. (8:20) And then so we’re going to come up. (8:22) So now for them, this is just a, you’re not going to do a set number of reps.(8:25) It’s early for you. (8:26) It’s feel. (8:27) They can go longer.(8:28) They can add more reps. (8:29) You’re more than welcome to do that. (8:30) He’s just feeling, he’s opening up this trail hip.(8:34) He’s firing this leg, getting a deep range of motion. (8:38) Beautiful, man.
Speaker 2
(8:39) I’ll tell you right now, just to feel, feel that it’s, it’s, it’s cool. (8:43) I love, I love movements that are stretching and strengthening at the same time. (8:48) So do I, man.(8:49) And this, that glute is firing while this is stretching. (8:54) Exactly.
Speaker 1
(8:55) And that’s nice. (8:56) We’re sitting all the time. (8:57) You watch film.(8:57) How many, how many hours of film you watch a day?
Speaker 2
(8:59) We’re sitting for so long, watching film, seven hours a day, six total. (9:06) Yeah. (9:06) Around there, man.(9:07) We’re in there. (9:08) So we’re here.
Speaker 1
(9:09) I know we’re going, we train doing the same, right? (9:13) So we’re going to go back around to the top and we’re just going to build that circuit in one more time. (9:18) Just what you did two times through and you just feeling it and challenging it the way you want to challenge it.(9:23) So you can make it your own. (9:26) Yeah. (9:27) I love that.(9:27) I love that little prime, the pump. (9:28) I love it. (9:31) Have you gotten some guys that have kind of come over to the, the miles training camp?(9:36) Like if just said, Hey, can you show me some stuff? (9:38) And I know you said you’ve learned from some guys.
Speaker 2
(9:40) I work with a lot of, you’re talking about like peers in the league because I work with a lot of kids. (9:45) You know, I try to come back here when I can work with like high school athletes, college athletes. (9:50) Yeah.(9:51) But in the league, yes, to answer your question, we do have a few guys who, and that’s what I love about the NFL is I bring what I know to the table. (10:01) Other guys will bring what they know and together we’re just kind of like, you can pick and choose from such a wide library of knowledge, which is another reason why, you know, these guys are just so, so good and so well-rounded because you, there’s stuff that I know from working here that a guy in Minnesota has a completely different, you know, upbringing. (10:23) He’s bringing, you know, I don’t even know what dude in the Midwest are like carrying corn bales, corn stalks and you know what I’m saying?(10:31) Like it’s just, it’s crazy dude. (10:32) So it’s just so cool to see all of that come together and like, Hey, I can take that, apply it to my game and I’m going to get better because of it. (10:39) And it’s fun.
Speaker 1
(10:40) Being a snow, a place where snow, we grew up when the first snows came down, put on the big boots and you just do high knee runs through the snow, trek through the snow and just drag a log like man. (10:51) And I know you love that stuff and I can’t wait till we get it to peer into some of the quote unquote non-traditional stuff you do. (10:58) Right.(10:59) That really has helped make the man.
Speaker 2
(11:01) Here I got to train in high heat temperatures, low humidity, elevation, you know, that desert, we have mountains, we have stuff like that. (11:12) And I saw snow like twice in my life before I got to college. (11:16) Wow.(11:17) And I’m talking like it would snow this much and the whole city would shut down. (11:20) There were car accidents, schools were canceled. (11:23) Like what is this white stuff on the ground?(11:25) You know what I mean? (11:26) It’s, the world is ending. (11:27) The world is ending.(11:29) So yeah, man, it’s, it’s cool to see where different guys come from.
Speaker 1
(11:33) So a few, um, and you know it, but we have preflight. (11:36) That’s it. (11:36) I love what you already did.(11:37) So before you even started to do the move, you set your foundation, felt your hip bones. (11:42) I saw you reset, checked your core. (11:44) So now you’re ready to move.(11:46) The other cool thing we can do is like, if that was too, say we could progress to here, at home, you can let, yeah, that’s exactly right.
Speaker 2
(11:53) I knew where you were going.
Speaker 1
(11:54) I was like, there’s only one more thing you can do.
Speaker 2
(11:55) You’re like, that feels good today.
Speaker 1
(11:57) But what’s so cool is, and I know you know this, but it’s important to talk about it. (12:01) Part of squeezing that quad to help drive that leg over. (12:06) And then we’ve got a little challenge at the end today, which I’m super excited about.(12:11) Cause bro, you fed me like two humble pies and I had to eat them all. (12:18) I can’t wait to, my quads literally almost charley horse. (12:23) It’s good, man.(12:24) So good. (12:25) It’s good stuff. (12:26) One more time here.(12:27) All right. (12:28) So this one, we’re just going to go like, I’ll just let it stretch out for a little, but again, I want you to get to a burn, but really think about good position. (12:37) Yeah, there it is.(12:39) That’s what you do.
Speaker 2
(12:42) It’s really interesting. (12:44) This movement, because you’re squeezing your glute and that’s what elevates you, which is so crazy. (12:51) I’m sure it looks like I’m pushing off, but I’m not, I’m not pushing this at all.
Speaker 1
(12:56) Let that knee travel if you want. (12:58) So now, so now your knees back. (12:59) Now let it travel.(13:00) As you sink, as you go down, let that come forward. (13:03) Yeah, that’s going to get that to stretch. (13:05) Right?(13:05) So you get to play with it. (13:06) I don’t want you to push too hard. (13:08) Same with them.(13:09) Feel something out. (13:09) Adjust a little. (13:11) And then if you hung out, I’ll get you on the next one.(13:13) If you hung out down there for a second and just took a breath or two, just start moving through it. (13:18) Especially move forward. (13:19) But it’s just a little bit different.(13:22) Yeah. (13:22) You can stay right. (13:23) That’s the other thing I think about like fitness.(13:26) We start to feel something good and we move on because we have to do another rep. (13:30) No, stick around. (13:32) You know?
Speaker 2
(13:33) Just hang out.
Speaker 1
(13:34) Hang out. (13:35) Like it feels good. (13:36) It’s working.(13:38) Yeah, bro.
Speaker 2
(13:42) Just hang out, dude.
Speaker 1
(13:43) What do we got?
Speaker 2
(13:45) No, that’s good. (13:45) Good. (13:46) I’m feeling good.
Speaker 1
(13:47) Yeah, you are. (13:48) Yeah, you are. (13:49) Well, I know you got extra work.(13:52) You’re doing doubles now, kind of like you’re doing some kind of strength, body weight, and then you’re also doing some conditioning too. (13:57) Right?
Speaker 2
(13:57) Yeah. (13:58) Bike a lot. (14:00) Start getting some swimming in in the next couple weeks.(14:02) Okay. (14:02) How’s your hydration? (14:04) Out here?
Speaker 1
(14:05) Great. (14:05) I have to drink.
Speaker 2
(14:06) I have to drink all the time.
Speaker 1
(14:07) Yeah, because you know what they say. (14:08) If you’re thirsty, it’s too late. (14:09) Come on, man.(14:10) I was keeping an eye on you. (14:12) So, what we’re going to do now, we’re going to do another block of three things. (14:15) It’s all going to be body weight.(14:17) First pattern is the one that we just do that lateral sit and step. (14:22) Okay. (14:22) So, it’s kind of like that first phase of when you move laterally on the field.(14:25) We love having you guys move in all different directions. (14:27) So, this one, you’re just going to set that nice athletic stance here, and then we’re going to stay down on it. (14:33) Make believe like there’s a four-inch ceiling with like nails coming down, and you don’t want the head to pop up and hit the ceiling.
Speaker 2
(14:38) Yeah.
Speaker 1
(14:39) So, once we set up, we’re just going to stay right here. (14:43) Heel stays down, got a little weight in the ball of the foot, and you’re just going to drive through here, right? (14:47) You get to a place where you feel a little bit of a burn, shake it out, hit the other side.(14:52) That’s movement one out of three. (14:54) But once again, time under tension, range of motion, that’s it.
Speaker 2
(14:59) Speed squat.
Speaker 1
(15:00) Yeah, man. (15:01) Apollo, here he comes.
Speaker 2
(15:03) Yeah, the speed skate.
Speaker 1
(15:04) Here he comes.
Speaker 2
(15:05) The speed skate.
Speaker 1
(15:06) Yeah, and so that’s it. (15:07) That’s it. (15:08) That’s it.(15:09) By the way, you can move your arms so when that steps, that arm can drive. (15:12) Whatever you feel comfortable, let that roll. (15:14) Let that happen.(15:15) You’re good. (15:16) It’s going to start to add up. (15:18) Oh, I feel it already.(15:19) Good. (15:19) Stay with it. (15:19) Stay with it.(15:20) And then you can also like move a little like double ba-boom. (15:23) Absolutely, man. (15:25) Stuff that’s functional for you, all that’s legit.(15:27) When you get a burn, step out, and you can stand up, shake it out. (15:31) Oh, no, he’s like, I’m staying in it.
Speaker 2
(15:33) Get this other side.
Speaker 1
(15:35) Staying in it. (15:36) And then, you know, a guy like me can come and just make sure that you’re, yep. (15:39) That’s good.(15:40) Owning that stability. (15:42) And then really safe, I’d check in on you just to make sure when you’re here. (15:46) Right.(15:47) Beautiful. (15:48) That’s gold. (15:49) That’s good.(15:49) That’s ownership.
Speaker 2
(15:50) Like that one.
Speaker 1
(15:51) Yeah, and that translates into moving dynamically, which we’re going to do in a little bit. (15:55) So next thing we’re going to do is actually move that is one that I know you take up, Mama Hill.
Speaker 2
(16:02) Yeah.
Speaker 1
(16:02) But we’re just going to do it in here just to frame that and just start getting that connective tissue ready for that.
Speaker 2
(16:07) Sweet.
Speaker 1
(16:07) So it’s that easy split squat exchange.
Speaker 2
(16:09) Oh, man.
Speaker 1
(16:09) So, and then keeping it higher if you don’t want to feel the burn as much.
Speaker 2
(16:14) Yeah, this is.
Speaker 1
(16:14) You can make it a little more dynamic.
Speaker 2
(16:17) This is a movement that we did in the training for the Combine. (16:21) Did some training down in Nashville. (16:23) And this is something that I found.(16:26) We had some senior citizens, some older, you know, older people coming in to work out. (16:30) Something that they could do. (16:32) Yeah.(16:32) Super easy. (16:34) You know what I mean? (16:35) And and they were just doing this movement right here.(16:38) That’s right. (16:38) Just really close. (16:40) Didn’t go to too low, but it was enough that they had to engage their whole body.(16:45) You know what I mean? (16:45) To do. (16:46) So it’s fun watching them do it and then just see the progression of, you know, a full lunge.(16:52) And then you would just do this. (16:54) And then they would always yell at us. (16:56) Once you got that movement to get that knee.(16:59) Oh, to your chin.
Speaker 1
(17:01) Yeah, man.
Speaker 2
(17:02) It looked like a rest. (17:03) Rest.
Speaker 1
(17:04) Oh, you still got it. (17:07) He’s early offseason. (17:08) I’m cutting you out.
Speaker 2
(17:09) Like that, man. (17:11) That was the whole movement. (17:13) Do you want to talk about explosion?
Speaker 1
(17:15) By the way, you just did your set. (17:18) You got two rounds. (17:20) All right.(17:20) But what’s the third thing? (17:22) Third thing is you’re going to rest a second. (17:24) So now you’ve loaded it.(17:27) A little isodynamic, a little burn, a little bit of fatigue. (17:30) Now we’re just going to have you move through a pattern that’s a little bit more dynamic. (17:33) So we’re going to do that lateral kind of step and dynamic lateral movement.(17:38) Like that lateral shuffle that you do. (17:41) So I’m just going to have you face me. (17:44) And we’ll move that way.(17:47) And we’ll just head down five yards.
Speaker 2
(17:50) Is he reactionary or are you just going to get five?
Speaker 1
(17:52) How about we do the first one just on you? (17:54) And the second round, I’m going to do reactionary with you here, reactionary with you here. (17:58) Okay.(17:58) So you just move and frame it now.
Speaker 2
(18:00) All right. (18:01) Four or five. (18:03) You call it.(18:04) Five?
Speaker 1
(18:06) Yeah. (18:06) Okay. (18:08) That’s it.(18:08) Push reach. (18:09) Push reach. (18:10) Push reach.(18:11) Yeah. (18:12) That’s it. (18:13) That’s it.(18:14) We’re going to go one more time. (18:15) Shake it out. (18:16) One more time is the set.(18:18) Here we go. (18:19) Go. (18:20) Yep.(18:21) On you. (18:21) I’m just watching. (18:23) Good.(18:24) That’s it.
Speaker 2
(18:25) I like this because it. (18:26) Push. (18:27) Push.(18:27) Nice. (18:28) It gives emotion to that. (18:30) What we were doing earlier.
Speaker 1
(18:31) So we’ve taken something static. (18:33) Yeah. (18:33) We’re bringing it into dynamic.(18:35) I like that. (18:36) But we’re waking those muscles up that we’re going to ask to use dynamically. (18:41) Okay.(18:42) So it’s progression, right? (18:44) Hit you in water. (18:45) Let’s go back to the top.(18:46) Water. (18:48) I’ll come after this set. (18:49) I’ll get it.(18:49) All right. (18:50) All right. (18:50) That’s my job.(18:51) I know. (18:51) Got to check in on you. (18:52) You don’t want me passing out.(18:53) Here’s what we’re going to do. (18:54) I’m going to give you a little dynamic. (18:56) Okay.(18:56) At home, they can just stay with you and work to time. (18:59) They can keep going if they need to feel more of a burn. (19:01) But for you, it’s going to look like this.(19:02) You’re just going to set. (19:04) And then I’m going to say one, two, one.
Speaker 2
(19:09) Okay. (19:09) Right? (19:10) Or I can give you visual.(19:12) I’m going to give you a heads up. (19:12) I can only count to three. (19:14) So I’m staying at two.(19:15) I’m not going to look. (19:16) I’m just kidding. (19:17) I’m just kidding.
Speaker 1
(19:19) So you want a verbal or you want a visual? (19:23) You know me, man. (19:24) All right.
Speaker 2
(19:24) I’m visual.
Speaker 1
(19:25) All right. (19:25) Here we go. (19:26) Here we go.(19:26) I got you.
Speaker 2
(19:27) I can’t jump off.
Speaker 1
(19:27) I got you. (19:28) Let me get in here. (19:29) All right.(19:29) So which one do you want to work first? (19:31) Which one’s going to go out first?
Speaker 2
(19:32) I’ll go right leg first.
Speaker 1
(19:33) All right. (19:33) So here we go. (19:34) I’ll go off your hand.(19:35) Yep. (19:35) So it’s going to be either that or that. (19:37) Okay.(19:37) Here we go. (19:38) Set. (19:38) Stay strong.(19:39) Yep. (19:39) Good. (19:40) Hold.(19:42) Good. (19:42) Don’t rush that step. (19:44) Oh, sorry.(19:44) I got it. (19:45) Boom. (19:45) Yeah.(19:46) Slow. (19:46) Okay.
Speaker 2
(19:46) Yeah. (19:46) First.
Speaker 1
(19:47) Now we’re going to go quick. (19:48) Come on. (19:49) Here we go.(19:49) Good. (19:52) Control. (19:53) Control.(19:54) Now, these next two you’re going to do quick. (19:55) Okay. (19:58) Done.(19:59) Shake it out.
Speaker 2
(19:59) That was good.
Speaker 1
(20:00) Good. (20:00) Good. (20:01) So slow, medium, fast.(20:04) We always use different pieces. (20:04) You’ll have to forgive me.
Speaker 2
(20:05) We’re not. (20:06) No.
Speaker 1
(20:06) We’re always told to not. (20:06) You’re in the game.
Speaker 2
(20:08) We’re always told to not get our feet too high off the ground. (20:10) That’s right. (20:11) I’m so used to just sliding them.
Speaker 1
(20:13) And you’re supposed to.
Speaker 2
(20:14) I don’t know if that’s the movement you’re going for.
Speaker 1
(20:16) No. (20:16) You’re right on the money. (20:17) Okay.(20:18) And sometimes we do want to learn to lift our feet because there’s bodies on the ground. (20:21) Right. (20:21) So if I’ve only stayed low, I’ve got to be able to also.
Speaker 2
(20:24) Yeah.
Speaker 1
(20:24) But you did that in your shuffle. (20:26) I watched you take that.
Speaker 2
(20:27) Right. (20:27) So you have it. (20:28) A hundred percent.
Speaker 1
(20:29) I want you to do what you feel good and what translates to what you need. (20:32) We’re going this way now. (20:33) Okay.
Speaker 2
(20:33) All right.
Speaker 1
(20:33) Here we go. (20:35) Good. (20:36) Control these.(20:37) And now we’re going to pick the speed up. (20:38) Step. (20:39) Step.(20:40) Yes. (20:40) Here we go. (20:43) Good.(20:44) One more. (20:44) Slow. (20:46) Okay.(20:47) Now we can. (20:47) Whatever pace you feel comfortable. (20:49) No problem.(20:49) Here we go. (20:50) Good. (20:51) Boom.(20:52) Come on. (20:52) Two more. (20:53) That’s it.(20:56) Yeah.
Speaker 2
(20:57) Oh. (20:58) I almost wanted to take off.
Speaker 1
(21:01) Dude. (21:02) I was like, I’m going to throw him a curve ball. (21:04) I’m going to test it.(21:06) And I saw you. (21:07) You went. (21:09) Oh.(21:10) That was good. (21:11) That was good. (21:12) Well done.(21:12) Oh, split squats. (21:13) Let me. (21:14) Hey.(21:15) I got to give you some. (21:16) Well done.
Speaker 2
(21:16) Yeah, man. (21:17) That’s fun, dude.
Speaker 1
(21:17) I love reaction. (21:18) But you did it. (21:19) You did it.(21:20) So here’s what. (21:20) Can you do me a favor? (21:21) I want you to take this through.(21:23) The same progression you did last time. (21:26) Okay. (21:26) So we’re going to start out static.(21:28) Simple. (21:28) Sure. (21:29) So we’re just going to come here.(21:29) And here’s what I want you to do. (21:30) I’m going to give you on this one. (21:32) I am going to give you go calls.(21:33) Okay. (21:33) So you’re going to be here. (21:34) Stand up.(21:35) Go. (21:36) Own it.
Speaker 2
(21:37) Yeah.
Speaker 1
(21:37) Right. (21:38) I might. (21:39) I might.(21:40) Because of you. (21:41) I might just throw some fingers out. (21:43) You’re just going to tell me what number I have on.(21:45) Right. (21:45) Then you’re going to go to a little bit more dynamic. (21:49) Okay.(21:50) You’re lower. (21:51) Okay. (21:52) Just for a few.(21:52) Sure. (21:53) And then you’re going to hit a couple of your. (21:55) Sounds good, man.(21:56) You just let me know.
Speaker 2
(21:57) Yep.
Speaker 1
(21:57) So this one, we’re just going to stay. (21:59) So I was just going to.
Speaker 2
(22:00) We’re just here. (22:00) Yep.
Speaker 1
(22:00) So this is all. (22:02) Framing pattern. (22:03) Coordination.(22:04) Own it. (22:05) So we’re going to a little dynamic to ownership. (22:07) But then I’m going to have you.(22:08) Yeah, that’s it. (22:08) So we’re just going to do this for like 10 seconds. (22:09) But on a go call.
Speaker 2
(22:10) All right.
Speaker 1
(22:11) Ready? (22:11) Go. (22:12) Hold it.(22:13) Good. (22:13) Two. (22:14) Go.(22:15) Four. (22:16) Go. (22:17) One.(22:18) Go. (22:20) Two. (22:21) Go.(22:22) One. (22:23) Good. (22:23) Go.(22:24) This plus this. (22:25) Four. (22:25) Yeah.(22:26) Yeah. (22:26) Okay. (22:26) Now go ahead.(22:27) Go ahead on your own. (22:28) You do about two each leg, three each leg, a little bit deeper. (22:32) And then we’re going to hit a couple of the last.(22:34) Here we go. (22:34) Now we’re going to take it up. (22:35) Still on your call.(22:36) All right. (22:37) Good. (22:38) Yeah.
Speaker 2
(22:38) Oh, I was waiting on you. (22:39) I was waiting on you.
Speaker 1
(22:40) I waited on purpose. (22:41) Oh, okay. (22:42) Come on.(22:42) You want me going off of you though?
Speaker 2
(22:43) Yeah. (22:44) Okay. (22:44) Okay.(22:44) Okay.
Speaker 1
(22:44) Go. (22:45) Hold that. (22:46) Go.(22:46) We got one more. (22:48) Go. (22:48) Good.(22:49) All right. (22:49) Shake it out a little bit. (22:50) Shake it out.(22:51) And then this one. (22:52) Not on me. (22:53) This is on you.(22:54) Four total reps. (22:56) Okay. (22:56) When you’re ready.(22:57) Not when you’re fatigued. (22:58) I don’t want you to feel like I have to go. (23:00) Just give me four good, powerful reps.(23:02) Okay. (23:02) Keep it at like a seven out of ten. (23:04) No problem.(23:04) Don’t go all out on me. (23:05) No, you’re fine, man.
Speaker 2
(23:06) It’s early off season. (23:08) Look. (23:09) I know that they don’t change these too often.(23:11) I don’t want to damage the roof. (23:12) You got it.
Speaker 1
(23:12) Yeah. (23:13) Raise the roof. (23:14) That’s beautiful.(23:16) Stick that landing. (23:17) Own that. (23:18) Done.(23:19) That’s it. (23:20) Okay. (23:20) That’s it.(23:21) Nice. (23:22) Shake that out. (23:24) Okay.(23:24) And then we got one more thing for today. (23:26) Because you got a double today.
Speaker 2
(23:27) Oh, the dynamic.
Speaker 1
(23:28) We’re going to do the dynamic. (23:29) Okay.
Speaker 2
(23:31) That’s on you, though. (23:33) Yeah, it is. (23:33) We’ll do how many reps?(23:35) You want to do six and then just off of you?
Speaker 1
(23:37) Yeah. (23:37) So you want to travel or you want to kind of stay in a tighter space? (23:40) You want to travel, right?
Speaker 2
(23:41) I think if you put travel on the table, it’ll not let me anticipate. (23:47) All right. (23:47) You know what I mean?
Speaker 1
(23:48) Yeah. (23:48) Yeah. (23:48) Okay.(23:49) So you want to be able to… (23:50) I can give you variables. (23:52) Either.(23:52) All right. (23:52) Yeah. (23:53) Yeah.(23:53) Just off of…
Speaker 2
(23:54) Yeah.
Speaker 1
(23:54) And then you’re going to post. (23:58) So…
Speaker 2
(23:58) Or do you want me to just move and you move with me? (24:01) I almost want you to… (24:02) I almost want you to like…(24:03) Yeah. (24:03) Like give me like a hip. (24:06) So like you move with me.(24:07) So like if you open your hips. (24:09) Yeah. (24:09) So then I’m off of you.
Speaker 1
(24:10) All right. (24:11) All right.
Speaker 2
(24:12) Just because that’s what I’m training. (24:13) Yeah.
Speaker 1
(24:13) You’re right. (24:13) I love it, man. (24:14) All right.(24:14) You ready? (24:15) Yep. (24:17) Come on.(24:18) Come on. (24:19) Good. (24:25) Good.(24:26) Come on. (24:27) Come on. (24:28) Yeah.(24:28) Come on. (24:29) One more. (24:30) Rest.(24:31) We’re going to do one more of that. (24:31) Dude, that’s good. (24:32) That’s good.(24:32) Yeah. (24:32) That’s good. (24:33) One more.(24:33) One more. (24:35) Okay. (24:35) And this is what you get.(24:38) This is the universe of movement we talk about that you can unlock when you own something and you can play with it. (24:43) Whatever makes sense for you. (24:45) Because you’re super safe.(24:46) Right. (24:47) You own the movement. (24:48) So now, let’s give it an opportunity to take a walk with it, man.(24:52) Take it up the hill. (24:53) That’s me, dude. (24:54) I love it.(24:54) Get that brain going. (24:55) All right. (24:56) One more time.(24:56) One more time. (24:57) Let’s go. (24:59) Which way am I going?(25:00) Honestly, what way do you think? (25:01) The way you anticipated. (25:02) To the ground, brother.(25:07) Good. (25:08) Come on. (25:16) Five more seconds.(25:17) That’s it. (25:19) Time. (25:20) Well done.(25:21) Well done.
Speaker 2
(25:22) All right.
Speaker 1
(25:22) That was good. (25:22) And if you guys stayed with us. (25:26) Well done.(25:27) You just keep coming back. (25:28) You make it work for you. (25:29) You can also do it in space.(25:30) You don’t necessarily have to travel as much.
Speaker 2
(25:32) You can do it in sand. (25:33) You can do it in water. (25:34) You can do it anywhere you want.
Speaker 1
(25:35) Talk to us about it.
Speaker 2
(25:36) Look. (25:37) There’s always levels to it, man.
Speaker 1
(25:38) You can always take it to a higher level. (25:40) So tell me about that in the sand.
Speaker 2
(25:41) That in the sand would look, first of all, you’d be barefoot. (25:44) So you’d get a lot more ankle flexibility. (25:46) More flexion.(25:49) The terrain is going to be a lot more unstable. (25:51) You’re not going to really be able to get your footing.
Speaker 1
(25:53) Yeah.
Speaker 2
(25:53) Be protected. (25:55) Which causes you to rely on your core a lot more. (25:59) Something me and my dad, my buddy Obed, who you’re going to meet at the hill.
Speaker 1
(26:02) Yeah.
Speaker 2
(26:03) I mean, it’s something we’ve been doing for years. (26:05) And the next elevation would be you would put them together. (26:09) So you would put the lateral movements we put together with back pedal, forward flexion, turning and running.(26:17) I mean, it’s endless. (26:18) With reaction. (26:18) With reaction.(26:20) Under fatigue. (26:21) With the numbers.
Speaker 1
(26:22) Yeah.
Speaker 2
(26:23) And then obviously the next. (26:25) It naturally leads to competition. (26:27) Right.
Speaker 1
(26:27) What’s your favorite? (26:28) When you’re in the sand. (26:30) Sure.(26:30) Tell us your thing. (26:31) Like, all right, this is, this is, you’re like, oh man, this is my deal. (26:35) Is it competing against someone?(26:37) Is it the numbers? (26:38) Is it reactive?
Speaker 2
(26:39) Is it starting to feel a burn and getting fatigued? (26:43) You notice I mentioned I’m never there by myself. (26:45) Right?(26:46) That’s right. (26:46) You have to have that competition element. (26:48) You have to have that guy who, or, or, or lady, right?(26:52) Who is there seeing not only what you’re doing, but is capable of doing it with you. (26:57) So that now you say, okay, I did 20 reps of this in a row, you know, in 30 seconds. (27:03) I’m not just making that up.(27:04) You saw it.
Speaker 1
(27:05) Right.
Speaker 2
(27:06) And let’s see if you can do it. (27:07) Yeah. (27:07) And if it’s not 30 seconds, it’s 35 seconds.(27:10) Hey, maybe you’ll catch me next week. (27:11) You know what I mean? (27:12) And so now it’s, now it’s competition.(27:14) Now it’s like, dude, it doesn’t matter how much I did because we were there competing for four hours. (27:17) I don’t even remember everything we did, but I know I’m laying out in the grass, tired, you know, wanting to, and we call that plank and it’s fun. (27:25) And it’s fun.(27:26) And that’s what football is. (27:27) You know what I mean? (27:27) It doesn’t, you don’t need, you don’t need all the weights.(27:30) I told, I was joking with my dad earlier. (27:32) You know, there’s no, there’s no squat rack on the 40 yard line. (27:35) You know what I mean?(27:36) We’re not out there. (27:37) We’re not out there.
Speaker 1
(27:37) Or in the airport.
Speaker 2
(27:38) We’re not in the airport. (27:39) You know what I mean? (27:40) We’re not doing that.(27:41) It helps us. (27:41) It helps. (27:42) It’s a tool, but there’s a lot of tools, brother.(27:44) There’s a lot of tools. (27:45) We’re seeing some of them today. (27:45) And this is it.(27:46) So this is what I want to show you. (27:47) Oh, you can, you can let them know.
Speaker 1
(27:49) All right. (27:49) This is one of the, one, one of the, the kill of brute, by the way, we haven’t talked about that either. (27:58) I know you actually had something made after your namesake when you were in Detroit.
Speaker 2
(28:03) Nothing to do with working out.
Speaker 1
(28:04) It’s so funny.
Speaker 2
(28:06) So we do a lot of, we’re doing a lot of holds. (28:08) We’re doing a, obviously we do a lot of core and stuff like that, but the goal is to push yourself in uncomfortable movements. (28:14) This is something that my dad showed me.(28:17) It’s something that I’m sure a lot of gymnasts know. (28:20) People who are used to being in weird positions know. (28:24) And it’s simply just a hold to just, to just measure where you are.(28:29) You’re just going to essentially, I like to do it this way. (28:32) Flex your quads. (28:34) Keep your legs.(28:35) Pull those toes towards you. (28:36) Pull those toes towards you.
Speaker 1
(28:37) That’s going to help.
Speaker 2
(28:38) You just clench, clench everything, clench your butt cheeks, clench everything. (28:41) And you’re just going to lift. (28:42) And you’re just going to see how long you can hold that.(28:45) And when you get comfortable, you can like move it. (28:48) You can do all kinds of stuff. (28:49) You can switch.(28:50) You know what I’m saying?
Speaker 1
(28:51) You can do all that. (28:51) I’m actually going to let you do one the other way. (28:54) But then what could I ask you?(28:55) Just maybe show us, we talked about a regression. (28:58) So they would start on a chair, put their way up and do it on a chair. (29:03) Then they might do the overs that you did, lower first and bigger.(29:07) But once again, what you’ve done here is it has to stay the same. (29:09) Whatever happens down here, it has to stay the same up here. (29:13) And you’re breathing.(29:14) So this is something that people can work exercises toward to own a skill. (29:20) Come here. (29:20) Yeah, yeah, yeah.(29:23) Nice. (29:24) I wanted you to get both sides. (29:25) So this is what you humbled me with when we were talking, you know, as we came into the workout.(29:31) I used to do it with my track coach. (29:33) I tried to do it today. (29:35) Okay.(29:39) All right. (29:41) Extra credit right here, man. (29:42) And just lower.(29:46) I want you to do what you need to do.
Speaker 2
(29:52) I like to just do things to gauge where I’m at. (29:55) You know, if I can do 10 of those jackknifed, then I’m good. (30:00) I feel like my proportion to my body mass and the strength of my hips and flexors are where they need to be.(30:07) That’s just for me. (30:09) You know, and that’s just a couple of things that I use to kind of gauge where I’m at. (30:13) Like right now, that little raise, I can only hold for like five, six seconds right now.
Speaker 1
(30:17) Do you remember like an all-time record?
Speaker 2
(30:23) When it gets to the point where you’re not counting, you’re just kind of doing it watching TV. (30:28) Wow. (30:29) That’s where you want to be.(30:30) You can flex your toes. (30:31) You know, you can just be like this. (30:34) But that’s something I learned from my dad.(30:36) He would fall asleep in these stretches when he was training cycling. (30:40) He would just fall asleep in it. (30:42) And so he’s stretching while he’s sleeping, you know?(30:44) And that’s where you want to be where it doesn’t hurt anymore. (30:48) It’s just like natural. (30:50) It’s just like, man, I can do this.(30:52) There’s work to get there. (30:53) I’m sweating right now. (30:55) I’m dying right now.(30:56) That’s no joke, you know? (30:57) And for me, at least, for me, it’s no joke. (30:59) But I love those little benchmark kind of test things that you can see like, okay, this is where I am.(31:05) And speaking of, I mean, we’re going to see that at the Hill.
Speaker 1
(31:07) Yep. (31:08) Where do you feel like right now? (31:09) I was just asking how you’re feeling right now.(31:11) I know it’s early off-season. (31:12) You’re still recovering. (31:13) But based on your benchmarks, which, by the way, we love, we’ve always said that exercises are exercises.(31:18) Yeah. (31:18) But they’re also screens.
Speaker 2
(31:20) I am where I am right now. (31:23) I’m probably like a 3.4 of where I want to be on a scale of 10. (31:28) Okay.(31:29) I’m coming off a wrist surgery. (31:31) I’m coming off a torn pec. (31:33) These are things that motivate me.(31:35) And so I want to get back to that 9, 10 before the season starts. (31:40) I have about a month and a half before I go up to spring training. (31:43) So I’m going to be hitting it pretty hard.(31:46) And that’s the great thing about bodyweight stuff is you don’t have to take a week off in between like you would if you were putting 600 pounds on your back.
Speaker 1
(31:55) Yeah.
Speaker 2
(31:55) Nothing against it. (31:56) But I can ride all day, dude. (31:58) I can ride all day.(31:59) I can do pull-ups. (32:00) I can do what you just showed me with that. (32:02) I can do that multiple times a week because it’s just my body.
Speaker 1
(32:05) Yep. (32:06) And look at the sweating before it. (32:08) And I got stronger today.(32:09) That’s real work.
Speaker 2
(32:10) I got stronger today, brother.
Speaker 1
(32:12) Any just like this quad or light stretches you want to hit just to leave? (32:16) You know, you just fired them pretty strong. (32:17) Is there anything you just want to kind of loosen up on the way out?(32:19) Are you feeling good?
Speaker 2
(32:20) I’m feeling good. (32:21) I got some ice with me. (32:22) I like the ice.(32:23) Okay. (32:24) Do that. (32:26) That’s good stuff.(32:27) Appreciate you, brother. (32:27) Thank you. (32:28) Got a good workout today with my guy, David.(32:30) Had a blast working out at my high school. (32:33) This was amazing. (32:34) I’m hoping you got something out of it today, and I can’t wait to work out with you next time.