Total Body Recovery Workout | Christian McCaffrey x Dr. Nevin Markel | XPress Train

Speaker 1

(0:13) Hi, I’m Dr. Nevin Markle. (0:15) I’m a doctor of chiropractic and a strength and conditioning specialist here in Charlotte. (0:19) I have some rehab clinics in the area.(0:20) I’m fortunate to be part of Christian’s team. (0:22) I’m kind of the rehab, prehab guy. (0:24) I use a lot of the manual therapy and exercise things with him on an off day, which we would call an off day today.(0:30) Yesterday was day one and two. (0:31) He was at the track in the weight room doing some heavy ballistic power speed things. (0:35) So today you’re going to see where we try to unwind all the stuff that he loaded up.(0:39) We use different myofascial muscle and fascial stretching. (0:43) Use some decompression exercises called LDOA. (0:46) It’s a French acronym.(0:47) Basically, the whole idea is to take everything, all the stress he put on his body the last two days and try to get him in a good place where we restore the circulation, get all his lymphatics moving. (0:56) And the big thing is just get his range of motion back to what his natural end range is because you can imagine when you work out, you get stiff, you get tight. (1:04) And he wakes up this morning, maybe a little tight from yesterday’s workout.(1:06) But the whole idea with this 30 to 40-minute workout is to get his heart rate up, get his blood moving, get all his tissues, all his joints opened up, and make sure we restore his end ranges. (1:15) So when he goes back to the track or the weight room tomorrow for a big day, he has it all ready to go. (1:19) Okay, start with the CARs.(1:23) Moving all the joints to see where we can find anything that doesn’t move well, anything that sticks or pinches, just tell me. (1:29) So make a clean circle as much as you can. (1:34) So start with the foot and ankle just moving all the way up.(1:38) So the idea is to create as smooth an arc, so get as smooth as you can around this arc right there. (1:44) Perfect. (1:47) Any pinch or pull on that one?(1:49) No. (1:49) Perfect. (1:54) Okay, one more, other side.(2:01) Try to keep the tibia still. (2:02) Just get as big an arc as you can right there. (2:04) Perfect.(2:08) Good, nice and smooth, all the way around the arc. (2:09) Big circle, big circle, big circle. (2:11) Good.(2:15) Any pinch or tension on that one? (2:16) No. (2:16) Perfect.(2:18) So that would be a clean joint. (2:19) Okay, we’re going to work up to the next one. (2:21) Just do the tibial rotation.(2:29) Just move around this pivot right here. (2:30) Perfect. (2:32) Good.

Speaker 2

(2:36) All good there.

Speaker 1

(2:37) Okay. (2:44) Just put your finger here, feeling for this to move as much as possible. (2:47) The shin bone is moving as much as possible in and out.(2:50) Perfect. (2:54) All good there? (2:55) Mm-hmm.(2:56) Okay, right into the hip, quadruped, hands and knees. (3:10) Okay, good. (3:11) Good.(3:11) Just as big and full an arc as possible. (3:12) Keep your back as flat as possible. (3:14) Good.(3:22) So it’s like a tabletop. (3:23) You’re not trying to spill my hand right here. (3:25) Like it’s a glass, you don’t want to spill.(3:26) Just a full arc of my range of motion. (3:29) Good. (3:32) Any pinch or pull on that?(3:34) No. (3:34) Okay, good. (3:39) Okay, good.(3:40) It’s like going over a fire hydrant, just going up and over it as much as you can. (3:43) Perfect. (3:44) Just like a dog.(3:49) So out of your hair, just to see how clean the hip can rotate before we get into any kind of loaded movement. (3:54) Good. (3:59) Okay, good.(4:00) Clean. (4:00) Try the other side. (4:11) A little easier to rotate on this side?

Speaker 2

(4:12) Yeah.

Speaker 1

(4:18) So the right hip’s a little stiffer. (4:20) We’ll add a few things in just to get that moving as well as possible before we get into the main stuff. (4:24) Good.(4:26) Continue to arc the whole way around. (4:27) Just keep coming, keep coming smooth. (4:29) Now around.(4:30) Rotate the hip. (4:31) Foot goes down. (4:32) Excellent.(4:35) Good. (4:36) Smooth arc. (4:37) Two more.(4:42) Good. (4:43) Last one. (4:47) Okay, awesome.(4:48) Okay, stand up. (4:52) Okay, going right into spine roll and unroll. (4:55) So segmentally moving down to the ground, almost like touch toes.(4:58) We want to think about every single vertebrae rotating as one by one from the tailbone all the way up. (5:04) So head drops, chin drops, upper back rotates and rounds. (5:08) The whole idea is to get every single segment, every single vertebrae to open up.(5:12) The whole idea with these is to get every single joint to start to not only warm up, but to move in all planes. (5:17) And so his brain can get a good map of where everything is for the day. (5:20) Perfect.(5:22) Good. (5:23) All the way down to the ground. (5:28) Good, good, good, good, good.(5:32) Any big pull through your back? (5:33) No. (5:34) Good, good.(5:35) Smooth is the goal. (5:36) One more. (5:41) Good, drop the chin and go, go, go, go, go.(5:49) Okay, one by one, one by one, one by one. (5:54) Okay, perfect. (5:55) So we go right into the side bend.(5:57) So you’re going to be from here, bend the knee and let your spine bend side to side. (6:05) Good. (6:07) Good, let the spine drop a little bit more every time.(6:09) Perfect, yep. (6:11) Just make a smooth transition so now you’re integrating just the legs to the spine from the ground. (6:16) Good.(6:24) Any problem with ankle, knee, hip right there? (6:25) Feel clean? (6:26) Feels clean.(6:27) Good. (6:30) Feels clean. (6:31) Okay, go right into the translations.(6:34) So moving the shoulders over the hip as far as you can side to side. (6:42) Good. (6:44) So look for a smooth transition between each one.(6:48) Identify any kind of tightness that you’re feeling. (6:50) Either direction feel more limited? (6:52) When I go to the left, it’s a little tighter on the right QL.(6:58) Right QL, perfect. (6:59) So that’d be a target for not only mobility and stretch, but potentially changing some of the workout stuff that you’re going to set. (7:05) Good.(7:06) Whole idea is to clear every movement first. (7:09) So warm up, not only for the joints and the tissues, but for his brain. (7:14) Good.(7:14) Okay, awesome. (7:15) So now you’re going to do the torsions. (7:16) So you’re going to basically start to rotate, take elbow down to the opposite knee.(7:21) Smooth arch of transition. (7:23) Perfect. (7:23) Go down to the floor.(7:27) Good. (7:28) Now come back up the same segment. (7:30) Tailbone, low back, mid back, shoulder, neck.(7:33) Good. (7:34) Good. (7:37) All the way down.(7:40) Good. (7:41) All the way back up. (7:47) Perfect.(7:50) Okay, clean? (7:51) Anything? (7:52) Any tension?(7:52) Great. (7:53) Okay, go to the other side. (8:03) Okay, do you feel any pull in the QL on this side or not?(8:05) No, no. (8:06) Okay, good. (8:10) Good.(8:10) So now you’re getting to feel if there’s any kind of pull or tension, but just seeing how smooth and symmetrical we’re getting each motion through the back and the spine. (8:17) Spine is super important. (8:18) Just before we get any kind of loading from any kind of weight, we want to make sure the spine is as warmed up as possible.(8:24) Two more. (8:29) Good. (8:29) Up, up, up.(8:30) Good. (8:39) Okay, great. (8:40) So now go to scapulars.(8:43) Making a full arc and circle, moving through the shoulder. (8:47) The whole idea is to move the scapula only, keeping everything locked in tension. (8:50) Good.(8:50) Full rotation. (8:51) Good job. (8:52) A little slower, a little slower.(8:54) So the whole idea is to explore as much movement space as possible the whole way around. (8:58) Good. (9:02) Hit the 10 and then we’ll reverse it.(9:11) Okay, great. (9:15) Okay, reverse. (9:17) Any pinch or tension or pull?(9:18) No. (9:19) Okay, good. (9:32) Just making sure we’re not cheating with the neck or the trap, trying to move as smooth as possible.(9:36) Good. (9:39) Good, reverse. (9:50) A little harder on this side, huh?(9:54) Yeah, a little bit. (9:55) So it’s just going to slow down through the arc right here. (9:57) Good.(9:58) All the way around. (9:58) There, perfect. (10:00) Right when I get…(10:01) Right, that’s a catch point right there. (10:02) Yeah. (10:04) So we’ll use the band here in a second just to try and open up that line.(10:07) Right here, yeah? (10:08) Yeah. (10:19) It doesn’t want to drop as much.(10:21) Right, just go down. (10:22) Perfect. (10:22) Okay.(10:31) Okay, stop there. (10:32) Come right here. (10:33) Grab the band.(10:34) Around your wrist, like so. (10:37) You’re going to sit back into this action right here. (10:39) And then you’re going to sit your hip and roll your spine underneath your armpit just to see if you can get behind the shoulder blade.(10:45) Getting a deep stretch on the rhomboid and the lat. (10:55) Okay, rolling up underneath. (10:57) Good.(10:57) So the traction of the band, let that pull, trying to get this line to open up as much as possible. (11:01) Good. (11:02) Okay, and the whole idea is to clear all movement.(11:04) So if there’s any kind of limitation, like you just felt, we’re going to make sure we get it all up. (11:08) Get it all moving and open. (11:10) Good.(11:13) Good. (11:15) Good. (11:20) Good rotation.(11:21) Good. (11:21) Two more. (11:25) Okay, breathe in right there.(11:26) Hold that position. (11:27) Breathe in. (11:27) Inflate your ribcage as much as possible.(11:28) Good. (11:29) Feeling a big stretch behind the scapula and the lat. (11:31) And then let it go.(11:33) One more. (11:39) Okay, good. (11:42) Okay, stand up.(11:43) Next one, same position. (11:45) We’re going to do it with the wrist. (11:46) Like so.(11:47) And then you’re going to stand. (11:49) Rotate away. (11:51) Keeping the band pulling.(11:52) And you’re turning your trunk around the shoulder blade. (11:54) Just open that up. (11:56) Just do five reps of that.(11:57) And we’ll go right back into the CARS. (12:03) Okay, let the band wing. (12:04) Keep the elbow straight.(12:10) Looking for a big stretch right behind the shoulder blade. (12:12) Keeping the shoulder blade being pulled with the band. (12:15) And the spine rotates as much as possible to the left.(12:18) Excellent. (12:18) This is opening up the back of the shoulder, all the posterior rotator cuff, and the rhomboid. (12:25) Good.(12:25) One more. (12:31) Okay, drop the band. (12:32) Go right back into that scapula, CARS, and see if we smooth that out.(12:41) Yeah, it drops better. (12:42) Good. (12:42) Clean it up.(12:43) Yeah. (12:44) So a lot of it is just getting the tissues warmed up so you let your brain just start to appreciate the end ranges of your movement. (12:49) That’s the whole idea before we get going.(12:52) Good, nice. (12:52) Now go right into the glenohumeral, SHOULDER CARS, all the way around. (12:56) Full rotation.(12:57) Big arc. (12:59) Turn the palms smoothly. (13:00) Good.(13:01) The idea is to keep your chest facing forward as much as you can. (13:04) Don’t cheat. (13:04) Just try and let the shoulder joint itself do all the motion.(13:07) Good. (13:13) Good. (13:14) Keep telephone.(13:15) Reach, reach, reach. (13:16) Behind, behind, behind, behind. (13:18) Where do you feel the stretch there?

Speaker 2

(13:20) Uh, like, first rib right under the clavicle on the way back. (13:24) Right here? (13:25) Okay.(13:26) This side? (13:26) Yep.

Speaker 1

(13:28) But it’s not bad. (13:30) Good. (13:33) A little bit on rotation.(13:35) Just come back to that rotation point right on my shoulder. (13:38) And you’re going to go ahead and you’re going to push down. (13:40) 10 seconds.(13:42) So use isometric contraction to try and push through that range. (13:44) Good. (13:45) Using your whole body, keeping the tension.(13:47) 5, 4, 3, 2, 1. (13:50) Okay, continue the arc. (13:57) Still sticking there a little bit?(13:58) No, it’s fine. (13:58) Okay, good. (13:59) Just keep moving through it.(14:01) Once the muscles start getting activated, the range should smooth out. (14:03) The joint motion should smooth out. (14:05) Good.(14:06) Okay, go reverse the other direction. (14:07) 5 reps the other way. (14:14) That side pretty smooth, clean?(14:16) Yeah. (14:16) Okay, good. (14:27) Okay, last one.(14:28) And then go right to the other side. (14:29) Make sure this side is as clean as possible. (14:31) Go ahead.(14:37) Keeping the core braced just so you can get full arc of motion through the shoulder. (14:40) Most people’s shoulders are stiff as can be, especially first thing in the morning, so we want to get all that opened up. (14:45) If you get any pinch on the back side or the front side, let me know so we can clear it.(14:49) A little same right when it goes to rotation in the same spot. (14:54) Using contraction, pushing down, isometric. (14:56) Cool, good.(14:57) 5, 4, 3, 2, 1. (15:01) Continue the arc one more time. (15:04) Okay, right there.(15:06) Right where you get that stick point, right on top of me. (15:08) Do it 10 seconds. (15:09) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.(15:16) And continue. (15:17) Go. (15:19) Once you get a smooth arc and you feel clean with it, that’s good.(15:23) Yeah, that’s good. (15:23) Open there? (15:24) Perfect.(15:25) Okay, go reverse for me. (15:27) Go up and around. (15:30) Good arc.(15:32) Anything on the front of the shoulder joint there? (15:34) No. (15:34) Okay, good.(15:36) For any kind of pressing, we want to make sure we have zero pinch. (15:40) In the shoulder, the neck, all of it. (15:42) Yeah, that’s smooth.(15:43) Okay, good. (15:47) Okay, from right there, go right into a gravity squat. (15:50) So you’re going to be feet stable underneath, arms out, externally rotated, locking in your trunk.(15:55) And you’re going to let the knees lead the translation. (15:57) The whole idea is to do this squat as low as you can with your spine staying vertical. (16:00) Your spine’s not coming off this line.(16:05) Knees go forward. (16:07) Good, right there. (16:08) Come back up.(16:10) Let the knees go forward. (16:11) Try and keep this from going forward. (16:12) So you want to be as upright as possible.(16:14) Go ahead. (16:14) Yeah, yeah, good. (16:15) Okay, this will get the ankles moving, get the knees moving, and the spine.(16:18) If that’s all you’ve got right now, we’ll move into it. (16:20) Trying to get 20 reps. (16:22) Smooth transition as much as possible.(16:26) It’s not the ideal squat for a barbell, but for now just warming up the ankles, knees, and hips and get the spine used to being vertical and stable. (16:33) Good, just get that balance point. (16:35) Perfect.(16:35) Good. (16:37) Five. (16:39) Six.(16:42) Good. (16:43) Any pinch in the ankle there? (16:44) No.(16:44) Okay, good. (16:51) Perfect. (16:52) Keep the external rotation a little higher.(16:53) Chin tucked. (16:54) Good. (16:57) Make sure you’re breathing.(16:59) Breathe in on the way down. (17:00) Out. (17:01) And out on the way up.(17:02) Perfect. (17:03) Down on the way up. (17:04) Breathe in.(17:05) Breathe out on the way up. (17:06) Good. (17:06) Keep it going.(17:11) Five. (17:13) Four. (17:16) Three.(17:18) Two. (17:21) One. (17:21) What’s burning the most, buddy, in there?(17:23) Shins, quads, VMO? (17:25) It feels pretty good. (17:26) Okay, perfect.(17:26) Okay, go right into the overheads. (17:28) Burning. (17:29) So you’re going to lock in overhead just like this.(17:31) Now you’re going to go as deep as you comfortably can. (17:33) Just doing 10. (17:37) So we’re working on the vertical spine, vertical shoulders as much as possible.(17:40) Good. (17:45) Perfect. (17:48) Three.(17:49) Perfect. (17:49) Good. (17:54) Don’t hit me with the arms.(17:55) Go ahead. (17:55) There you go. (17:56) Good, good, good, good, good.(17:57) Stand up, stand up, stand up. (18:02) Good. (18:06) Good.(18:07) Last two. (18:10) Okay, keep them upright. (18:11) Really work hard to stay vertical.(18:14) There you go. (18:14) Perfect. (18:14) Right there, right there.(18:15) Hold it, hold it, hold it, hold it, and come back up. (18:17) Great. (18:17) Awesome.(18:18) Okay. (18:18) So we’re going to go into the single leg balance. (18:20) So set in the tripod.(18:23) So big toe ball, little toe ball, heel. (18:25) This is just all pure balance so your brain knows how to get used to being on single leg before we load the single leg. (18:30) So you’re going to go up and you’re going to hold the position.(18:31) Fix your eyes straight on the horizon. (18:34) Maintain it. (18:34) Good.(18:38) So you’re going to do this for five deep breath cycles. (18:40) Slow in on a two count, out on a two count. (18:43) Keeping the eyes fixed and a balance point.(18:44) The whole idea is to maintain all three points of your big toe ball, little toe ball, and heel stable. (18:50) Good. (18:54) That’s great.(18:55) Perfect. (18:55) Maintain it, maintain it. (18:56) Hands at the side there.(18:57) Let it drop. (18:58) Comfortable. (18:58) Perfect.(18:58) Hold it. (19:02) Okay, flip the other side. (19:05) So eyes fixed on the horizon.(19:09) Good. (19:10) Holding right there. (19:11) Big toe ball, little toe ball, heel.(19:12) Maintain that position. (19:13) Pelvis balanced, knee balanced. (19:15) Chest and sternum vertical.(19:17) Nice tall, long neck and spine. (19:19) Maintain the balance point. (19:21) Doesn’t look like much, but a lot going on internally to stop from rotating off of this ankle.(19:27) Good. (19:27) Hold it, hold it. (19:29) Okay, good.(19:30) Go back to the right. (19:32) So this time we’re going to do the stimulation proprioception for this ligament right here, the most commonly sprained one here. (19:36) So I’m going to have you keep the same position here, and I want you to think about you’re going to lift the toes up exactly, and then you’re going to take this bone and try and make an arch exactly.(19:45) Rotate the chin out, the hip out. (19:48) Bring up onto one leg. (19:49) Fix your eyes.(19:53) It makes it a little more challenging because you’re starting to make a little bit more imbalanced position for the foot. (19:57) It’s helping the brain get active. (19:59) Use all the muscles of the inside, deep intrinsics of the foot.(20:02) Try and stabilize the ankle joint. (20:04) Important for change of direction and all the squat stuff we’re about to do. (20:08) Good.(20:08) Hold it, hold it. (20:09) Hold it 30 seconds. (20:11) Two seconds in, two seconds out.(20:19) Don’t lose that arch. (20:20) Don’t lose the arch.

Speaker 2

(20:21) Keep it up. (20:21) Keep it up. (20:22) Last cycle.(20:22) Last cycle. (20:23) Don’t lose the arch. (20:24) Don’t lose the arch.

Speaker 1

(20:25) Good. (20:26) Okay, good. (20:26) Back down.(20:27) You’re trying to twist the shin bone out and the ball of the foot down with the arch up. (20:34) So every time you get a sprained ankle, when you start to roll like this, this is the most common position to sprain this ligament right here. (20:40) You need all the muscles to start getting very good at fighting that position by keeping this anchored to the ground and using all the muscles of your foot and leg to keep that ankle stable.(20:48) So this goes right in the ground like you’re pressing a coin. (20:51) But then this is out. (20:52) Exactly.(20:53) So this stays down and this rotates out. (20:55) Because if you go the opposite of that and you let this come off in this turn, you sprain. (21:00) Yeah, okay.(21:03) Okay, this one, same thing. (21:07) Okay. (21:08) Fixed point first.(21:09) Exactly. (21:10) Now rotate the arch out. (21:11) Turn the shin out.(21:12) Keep your eyes vertical. (21:13) Hold in that position. (21:15) Lift it up and hold.(21:16) Good. (21:16) Hold that. (21:17) Hold that.(21:18) Hold that. (21:18) Keep the arch up. (21:20) Don’t touch my finger, but also don’t lift the toe.(21:23) Perfect. (21:23) Hold. (21:23) Hold.(21:24) Hold.

Speaker 2

(21:29) Maintain. (21:30) Good. (21:30) Hold the position.(21:31) Hold the position. (21:31) There you go. (21:31) You got it.(21:32) Keep the big toe stable. (21:33) You got it. (21:34) Don’t lose it.(21:34) Don’t lose it. (21:36) Good job. (21:39) Stand tall.(21:40) Last two cycles. (21:41) Good.

Speaker 1

(21:48) Perfect. (21:48) Come out. (21:48) What’s burning the most here?(21:49) Can you feel it in your arch, in your shin? (21:51) Inside. (21:51) Perfect.(21:52) That’s where you need it. (21:53) Okay, so now we’re going to add a little bit more of a challenge. (21:55) Same thing.(21:56) So now you’re going to be on the blackboard. (21:57) Single leg balance. (21:58) You can do the right first.(21:59) Heel here will be stable. (22:00) And this part is going to be moving like a wobble board. (22:03) And you’re going to try and maintain balance.(22:04) Just try and keep yourself fixed. (22:06) Eyes on the horizon. (22:09) Same thing.(22:10) Knee up. (22:10) Yep. (22:13) Am I toes up or just?(22:14) Yep. (22:14) Just the tripod there. (22:16) The first one.(22:17) Right there. (22:18) Perfect.

Speaker 2

(22:19) Arm here if you need it. (22:19) Yeah.

Speaker 1

(22:21) Adds a little bit more to it. (22:23) One of the most neglected things for all of our football guys is balance training. (22:28) Because you’re going to hit all kinds of awkward positions on the field that you can’t predict.(22:33) A blackboard is a good device because it’s giving you a constant challenge to keep that foot stable. (22:37) Good job. (22:37) Good job.(22:38) Good. (22:39) Good. (22:40) Hold it.(22:40) Hold it. (22:40) Hold it. (22:41) You got it.(22:43) Five. (22:44) Four. (22:45) Three.(22:46) Two. (22:46) One. (22:47) Good job.(22:47) Okay. (22:48) Other side. (22:51) Still feeling the arch there burning that time?(22:53) Yeah. (22:54) I felt like everything was moving. (22:55) Yeah.(22:56) Perfect. (22:56) Because you’re going to have to use your hip, your glute, your core, your pelvic floor, your spine. (22:59) Everything’s got to keep you stable.

Speaker 2

(23:00) This leg straight?

Speaker 1

(23:01) Yep. (23:02) Bring it up. (23:03) Knee.(23:03) Fix your eyes on the horizon. (23:04) Hold it. (23:05) Good job.(23:06) Hold. (23:06) Hold. (23:06) Hold.(23:07) Hold. (23:11) Good. (23:11) Maintain.(23:12) Maintain. (23:12) Maintain. (23:13) Maintain.(23:14) You got it. (23:15) A lot of times we have to brace the core. (23:17) You got it.(23:17) You got it. (23:18) You got it. (23:18) You got it.(23:19) Okay. (23:19) Okay. (23:19) Grab onto me.(23:20) Perfect. (23:20) Stand back up. (23:22) Okay.(23:22) Perfect. (23:23) One more time. (23:23) Hold it.(23:24) Hold it. (23:24) Hold it. (23:24) Hold it.(23:29) Okay. (23:29) Center your balance first. (23:30) Just touch me.(23:31) Get your balance point. (23:33) And then you’re going to try and hold it. (23:35) So, obviously, history of ankle sprain is going to make it more challenging when it has to get isolated to keep yourself stable.(23:41) There’s the work. (23:41) There you go. (23:42) Right there.(23:42) Right there. (23:43) Don’t lose it. (23:43) Don’t lose it.(23:43) Don’t lose it. (23:44) Don’t lose it. (23:45) Perfect.(23:46) Hold it. (23:46) Hold it. (23:47) Hold it.(23:47) Hold it. (23:47) Ten, nine, eight, seven, six, five, four, three, two, one. (23:56) Good job.(23:58) One more right and left. (24:02) So, the big thing here is I just want to see you get your balance point and hold it as much as possible. (24:06) Yes.(24:06) Good. (24:07) So, we’ll only do 15 seconds on this one. (24:09) But I want you just to try and maintain as much as possible.(24:16) Touch me. (24:17) There you go. (24:18) Right there.(24:20) Good, hold it. (24:21) So it’s like a total body isometric internally, inside contractions. (24:29) Good, hold, hold, hold.(24:31) You got it, right there, right there. (24:34) Five, four, three, two, one. (24:37) Good.(24:37) I want you to be a little fatigued there, because as these start to fatigue out, you have to work really hard to keep your ankle stable over your foot, because that’s exactly how we sprain the ankle. (24:44) If we lose that position, that’s how you get to the ligament. (24:47) Okay, hold it up there, buddy.(24:51) Keep your finger on me if you need it. (24:54) Good, hold that position. (24:55) Good, right there.(25:05) That’s great. (25:05) Right there where you’ve got to center yourself. (25:07) Right there.(25:07) Hold it. (25:07) You’re almost there. (25:08) Hold it.(25:08) Come on now. (25:09) Don’t lose it. (25:10) Don’t lose it.(25:10) Don’t lose it. (25:11) Five, four, three, two, one. (25:15) Nice job.(25:15) Good. (25:16) That was better. (25:16) The second one was better.(25:17) Just so your brain starts to get familiar where everything is in space, because that’s the hardest part. (25:22) Every time this wobbles, everything has to stabilize, and that’s the hardest thing you have to do. (25:27) Okay, so now we’re going to go right into just a simple knee-over-toe position.(25:31) So once you get a deep lunge, vertical spine, you’re going to drop your knee to kind of get as much dorsiflexion as you can. (25:37) Damn, Nev. (25:38) Go ahead.(25:40) I see you. (25:40) I’ve got to show you up a little bit. (25:41) I see you.(25:45) Good, like so. (25:46) Good. (25:47) Okay, come back up.(25:48) Try and keep this long. (25:50) This one bends, this one stays long. (25:51) So you’re going to get a hip flexor stretch, and you’re going to get deep dorsiflexion.(25:54) So as a deep version of the lunge, you’re just going to try and get as much tracking right there. (25:58) See this muscle firing as much as possible at the end range. (26:00) Perfect.(26:01) Hold it. (26:01) Hold it. (26:01) Okay, come back up.(26:02) Good man. (26:04) Smooth transition down. (26:05) Take the knee right over the middle toe.(26:08) Deep position and hold. (26:09) Good. (26:09) Right there.(26:12) Good, and come back up. (26:13) Don’t forget this to be long. (26:15) One more on this one.(26:18) Yes, good. (26:19) So you’re getting a great hip flexor stretch here, hopefully, but also getting calf, Achilles, and ankle dorsiflexion open up. (26:25) Good.(26:26) But we wouldn’t do this before we warm up your foot. (26:27) Because if you didn’t have all those intrinsics working, potentially get a little jam in the ankle, wouldn’t get as deep. (26:33) Okay, go ahead down.(26:36) Take it right over the middle toe. (26:37) Hold that position there. (26:39) Good man.(26:40) Okay, come back up. (26:42) The whole idea is to be strong through the end range of motion, the deepest part of your range. (26:45) We want you to be very familiar and strong at this end point.(26:48) Good. (26:50) Okay, try and take the knee to here. (26:57) Okay, go, go, go, go, go.(27:00) Hold. (27:02) Good. (27:03) And back up one more.(27:10) Good. (27:11) Okay. (27:12) So now we’re going to use that new position we just found.(27:14) We’re going to use the band to try and load your whole spine. (27:16) Everything we just did is going to be combined now in this exercise. (27:19) So you’re going to get your ankle to dorsiflex, bend, your knee to bend, your hip to bend, and your spine to load inside bend.(27:25) So you’re going to use all your muscles to get as deep as you can. (27:27) Because every time you land and jump or cut, it’s triple flexion. (27:31) One, two, three.(27:32) All three of these joints need to bend with force. (27:33) And you’re going to use your whole body and this band to feel like you’re really compressing your foot and ankle and your hip down into the ground. (27:43) As I drop down, I use this to pull my lat and reach.(27:46) And then as I get deeper, deeper, deeper, I’m squeezing myself down to the ground just like the last exercise, but I have a long side. (27:51) I’m reaching to my left side and pulling hard on my right. (27:54) So you’re trying to get that deep position, as deep as you can get.(28:01) Good. (28:02) Good, good. (28:03) Good.(28:04) One, two, come back up. (28:06) Pause at the bottom. (28:06) You want to really feel that compression.(28:08) So you’re getting a big contraction in your lat and your spine on this side to squeeze yourself into the ground. (28:12) Good, hold it. (28:14) One, two, perfect.(28:17) Reach, long side, long side. (28:19) This is the short compressed side, this is the long side. (28:23) Reach, reach, reach, reach, reach.(28:24) Good. (28:25) So you’ve got to pull and reach at the same time while you’re compressing down at that ankle. (28:29) Good.(28:30) Nice job. (28:31) Two more. (28:33) Sorry, yeah.(28:36) Good. (28:40) Good. (28:41) Lat cramp?(28:42) What’s up? (28:43) Lat cramp? (28:43) No.(28:44) Okay. (28:44) Flip. (28:46) I should make sure we have enough room.(28:48) Yeah, I know. (28:48) That angle right there. (28:50) I’ll stand right back here.(28:51) Just make sure I don’t fall off. (28:58) So up. (28:59) Yep, so you’ve got your long side.(29:00) So when you get into it, you’re going to dorsiflex here. (29:02) Bend, just like a single leg squat. (29:04) But then the difference is you’re going to use this lat to drive you deeper.(29:08) Like you’re compressing a spring into the ground. (29:10) That’s your leg. (29:10) And this is going to reach just like a sprint action.(29:13) You’ve got one side going back, one side going forward. (29:17) Good. (29:18) Good.(29:20) Pull down, hold. (29:21) One, two, and up. (29:23) Perfect.(29:24) Pull down. (29:25) One, two, and up. (29:27) Perfect.(29:28) Pull down. (29:29) One, two, up. (29:32) Go.(29:33) Pull. (29:33) One, two, up. (29:35) Excellent.(29:37) Pull. (29:38) One, two, up. (29:40) Give me one more good one.(29:42) Pull. (29:43) One, two, up. (29:44) Good job.(29:45) Okay. (29:47) The sides feel symmetrical equal to you in there? (29:49) Yeah, I feel pretty good.(29:50) Okay, so you’re going to use the same action. (29:51) Now we’re just going to do a press. (29:52) So we’re just going to do five and five.(29:55) So this is going to be vertical. (29:57) And you’re going to do the same thing. (29:58) You’re dropping your whole body weight down on that right leg like a lunge.(30:01) You’re going to pull and push. (30:03) So this pulls down. (30:04) Notice my spine is side bending as much as possible.(30:06) I’m bending myself down as I pull this elbow down. (30:09) Get as deep as I can with the ankle, knee, hip on the right. (30:12) Spine bends to the right while this reaches and presses.(30:14) Then I go right, complete reverse. (30:18) You just go right up? (30:19) Yep, right up, smooth.(30:21) The whole idea is, like I said, you’re loading the spring. (30:23) So when you get to the deepest position, you want to feel your whole body, all your muscle and fascia and joints compress. (30:28) And then you’re going to use that force to bounce right back up and press.(30:30) Is it a fast up? (30:32) Yeah, but make sure it’s smooth and controlled. (30:34) Controlled?(30:34) Yep. (30:38) Good. (30:39) Get your balance.(30:40) Now transition. (30:41) And go right up. (30:42) From there, now this one goes to the sky.(30:46) Right. (30:46) So use this force right to the sky. (30:48) Straight up.(30:49) Good. (30:50) Get vertical, vertical. (30:53) Press up.(30:54) So the right side is going to finish at the sky. (30:57) Yes. (30:57) Good.(30:59) Load to the sky. (31:01) Good. (31:02) Load.(31:02) Get to the sky. (31:04) Last one. (31:06) Load.(31:07) Get to the sky. (31:07) Go. (31:07) Perfect.(31:08) Alright, flip one. (31:14) Who would have thought 15 pounds would get you breathing heavy? (31:16) I don’t know.(31:17) Total body. (31:18) Good. (31:20) So…(31:21) So this one’s going to be vertical? (31:22) Yep. (31:23) And you’re going to compress on this side.(31:27) You got it. (31:28) Load. (31:29) Boom to the sky.(31:29) Good. (31:30) Use the whole left leg as you’re compressing the ground and you’re going to push it vertical. (31:35) You got it.(31:35) Now you’re going to use a little bit of speed. (31:36) Now that you’ve got the rhythm, you can use that rhythm and timing to create force from the ground. (31:41) Perfect.(31:41) Last one. (31:43) Awesome. (31:44) Okay.(31:44) Good. (31:45) Do one more set each way. (31:48) You sure?(31:51) Just do two. (31:52) I want you to just get the movement and then we’re done.

Speaker 2

(31:56) So which arm am I on?

Speaker 1

(31:58) So right side. (31:58) Just get two clean ones. (31:59) So I want your brain just to get as much activation as possible.(32:02) So this one’s going to be vertical. (32:04) Head to the sky. (32:05) Good.(32:07) You’re going to pull it straight down. (32:09) Compress and up. (32:11) Compress and up.(32:12) Good. (32:13) Now flip. (32:13) You’re going to do the left side now.(32:16) Left side goes down. (32:17) Compress and up. (32:19) Compress and up.(32:20) You got it. (32:21) Good man. (32:21) Okay.(32:21) Drop. (32:23) Done with the weights. (32:27) Okay.(32:27) We’re going to go right into the barbell. (32:37) Just doing the spine rotations now.

Speaker 2

(32:40) Sweet.

Speaker 1

(32:44) Am I going to hit anything? (32:46) Yeah, you’re good right there. (32:47) I’m good?(32:47) Mm-hmm. (32:51) So getting your balance point just like you do a back squat, but instead of having a big load, we’re just using the bar and the momentum of the bar to take you to your end points, getting full total body rotation. (33:00) So this is spines rotating, but also the shoulder girdle and your hips and legs.(33:04) Nice and smooth. (33:06) Good. (33:17) So even though we didn’t use a lot of heavy weight here, as you know, we use basically every muscle from head to toe.(33:23) So the whole idea for you is to get as much activation as possible. (33:26) Now we’re going to cool it all down, and you’re going to now stretch everything to the end range. (33:29) Good.(33:44) Good. (33:52) Good. (33:52) So you’re getting core activation here at the end point just to keep stable.(33:55) Keeping your shoulder girdle locked in. (33:57) Perfect. (33:57) Good, good, good.(34:03) Okay. (34:10) Just sit up. (34:11) Perfect.(34:12) Just rotating through the hip now. (34:14) Good. (34:29) Good.(34:30) Two more each way. (34:34) The whole idea is once you load the spine, you don’t want to come out of the workout tight. (34:37) You don’t want a stiff back and stiff hips, even though you just loaded yourself.(34:40) So we’re going to unwind everything here with these, and then we’ll go right into the stretches. (34:43) Side bends, and then you’re done on the bar. (35:05) Okay, last one.(35:09) Perfect. (35:10) Okay. (35:13) Okay.(35:14) Stop the bar. (35:18) I got it. (35:19) So we’ll go right into the psoas myofascial stretch position.(35:24) So now you just loaded the hell out of your hip flexors, and now we’re going to stretch this whole line as much as possible. (35:28) So we’ll kneel together. (35:30) This leg is bad.(35:32) Okay. (35:46) So right leg first. (35:48) I’m going to lengthen everything we just shortened.(35:49) So we just did the compression with all three, ankle, knee, hip, and hip to the triple flexion. (35:54) Squeezed everything like a spring. (35:55) Now we’re going to unload everything.(35:57) So hip out, foot out to the side. (35:58) Hip internal rotation. (35:59) Vertical as tall as you can.(36:01) The whole idea is to stretch this muscle. (36:02) It runs from the top of your lumbar, front of your low lumbar spine, right behind all your organs, to the front of your hip. (36:07) This biggest hip flexor, psoas.(36:09) Yep, exactly. (36:10) So you’re going to basically take it from its short position to the lengthened position. (36:13) So this is attached to the spine.(36:15) I want you vertical. (36:15) I want you tall. (36:16) Reach to the sky.(36:17) Chin tucked. (36:17) Exactly. (36:18) Pelvis is tucked too, underneath.(36:19) You got it. (36:20) Like so. (36:21) Good.(36:22) And once you’re in that position, you’re nice and tall, feel a little bit of stretch in the front? (36:25) Yep. (36:26) Now you’re going to just get a little transition.(36:27) Bend the knee. (36:28) So this hip’s going to go into extension, like you’re at the end of your sprint. (36:32) Good.(36:32) Now you’re going to reach hands. (36:34) Get both of them up right here. (36:35) Just go right at that angle.(36:38) So this whole idea of reaching the hands, just so you’re getting this whole line of tension, this whole fascia right here, to lengthen out. (36:43) We just shortened it with a lot of different, various loads in different directions. (36:47) Now I want you to lengthen everything out, then rehydrate.(36:50) Good. (36:51) Hold. (36:52) Five deep breath cycles.(36:54) In and out on a two count. (36:56) And out. (36:57) Good.(36:59) This likely is going to prevent you from getting tight later, after loading, so you can keep your range of motion for tomorrow. (37:06) Good. (37:06) Hold.(37:07) Hold. (37:08) Last breath cycle. (37:09) So about 30 seconds of tension.(37:11) Good.

Speaker 2

(37:11) Flip to the other side.

Speaker 1

(37:25) Okay. (37:25) Tilt the pelvis. (37:26) Good.(37:26) Tall. (37:27) Let this one lip out just a little bit. (37:29) Good.(37:29) There.

Speaker 2

(37:30) Top chin. (37:31) Perfect.

Speaker 1

(37:32) Got a stretch in the front of the left hip? (37:34) Yep. (37:34) Okay.(37:34) Good. (37:35) Now you’re going to lunge forward right there. (37:38) Don’t lose the spine.(37:39) Long and flat. (37:40) No curves. (37:40) Now reach the left hand up to the sky.(37:42) Right there. (37:43) Perfect. (37:43) Hold it.(37:43) Good. (37:44) So now you’re at max tension. (37:45) This entire line.(37:47) Maintain it. (37:48) So when you breathe in this next rep. (37:50) Good.(37:50) Now breathe out. (37:51) Get taller. (37:52) An inch taller.(37:52) Hold that new position. (37:53) Good. (37:54) Breathe out.(37:55) Every time you breathe out, you’re getting an inch taller in your mind. (37:57) You won’t go that far, but you want to try. (37:58) Hold it.(38:00) The whole idea is to get the muscle and the tissue to get to its end range, as far as it can go. (38:04) Good. (38:04) Hold.(38:04) Hold. (38:07) Good. (38:08) Good.(38:08) Last one. (38:10) Good. (38:11) Awesome.(38:11) Nice work. (38:12) Okay. (38:13) Back to the right.(38:25) Hold that. (38:29) Good. (38:29) Tall position.(38:30) Good. (38:30) Reaching up. (38:37) Perfect.(38:37) Hold that right there. (38:39) So now the whole idea is, even though it doesn’t look like you’re doing much, I want you to think inside. (38:42) You’re getting as tall as possible after every exhale.(38:45) To the sky. (38:46) To the sky. (38:46) Good.(38:47) Hold. (38:48) Big stretch right here. (38:49) Good.(38:50) Hold it. (38:53) A little more exhale rotation. (38:54) Get that lateral line.(38:55) Good. (38:55) Last one. (38:56) Last breath cycle.(39:00) Good. (39:11) Chin tucked. (39:17) Once you get that internal lock, you’ve got the front of the left hip.(39:19) Once you feel the tension, you’re going to get a little bit of a lunge. (39:22) There you go. (39:22) Now reach the arm.(39:24) Good. (39:25) Hold. (39:37) Hold it.(39:37) Hold it. (39:37) Hold it. (39:43) Last breath cycle.(39:44) In. (39:44) Hold the tension as much as you can. (39:46) Breathe out.(39:47) And sloke them out a bit. (39:47) Good. (39:49) Nice.(39:50) We’ll do L5-S1. (39:51) So lay with your head up there. (39:52) Face up to the sky.(39:57) So I’m going to be your wall. (40:03) Perfect. (40:05) So long, flat spine.(40:08) Good. (40:08) Bring the knees up. (40:10) I’ll be your wall.(40:11) Have vertical feet. (40:14) Okay. (40:14) So you want to lengthen out your hamstrings and calves as much as possible.(40:17) Toes down like so. (40:18) Just holding that position. (40:20) Tailbone flat on the ground.(40:22) Good. (40:22) Feel like your spine’s flattened out?

Speaker 2

(40:24) Yeah.

Speaker 1

(40:25) So next, your chest is up a little bit, so take a big breath in through your belly. (40:29) And breathe out. (40:30) Think about sinking everything flat to the ground.(40:32) Flat, flat, flat, flat, flat, flat, flat. (40:34) Right there. (40:34) Good.(40:34) So now we’ve got a long, flat spine. (40:36) Tailbone’s on the ground. (40:37) The whole idea is to decompress the base of the spine.(40:39) Just loaded it. (40:40) Now we want to decompress it. (40:42) Toes are pointing down.(40:43) Good. (40:44) Chin tucked. (40:44) Long, looking at your chest.(40:46) You’re going to take one arm at a time. (40:47) You’re going to go right over your head. (40:50) Just like you’re doing the last stretch.(40:51) Go right vertical over your head. (40:52) Good. (40:54) You got it.(40:54) Keep going, keep going. (40:58) Good. (40:58) Keeping those fingers pointed away from each other.(41:00) Yep, exactly. (41:01) So now you use the power of the lat. (41:02) Every time you breathe in, you’re going to push like you’re stretching your lats and your palms, like you’re pushing a beach ball over your head, as you keep these knees extended.(41:10) So we’ve got the hamstring and calf tissues pulling the tailbone this way, and then your powerful lats are going to be pulling your spine vertical that way. (41:17) Decompress the joints and the discs and all the muscles and hip flexors and spinal muscles deep inside the low back. (41:23) Good.(41:23) Hold it, hold it, hold it. (41:25) Good. (41:25) The whole game of this is get to your end range.(41:27) Even though you think you’re done, you want one more inch of motion. (41:30) Good. (41:31) It’s like squeezing a sponge.(41:32) So as you squeeze out all that blood and fluid and lactic acid, as soon as we’re done, you rehydrate, and you’re going to pull all the fresh stuff in. (41:39) Enhance recovery for tomorrow. (41:42) Good.(41:42) Hold it. (41:43) One minute of tension. (41:44) You’re almost there.(41:45) Ten seconds. (41:49) Five, four, three, two. (41:52) When you get done, come out of it slow.(41:53) Slow relaxation. (41:54) Everything reverses. (41:55) Good.(41:58) Big opening in the low back? (42:00) Yeah. (42:00) Perfect.(42:02) Okay. (42:02) Last one, my friend. (42:04) We’re going to do T89.(42:04) You’re going to sit up just face that way. (42:11) So, feet will be flat on the ground. (42:14) You got it.(42:16) Point is, you’re going to get as vertical as you can, tall as you can. (42:18) You got it. (42:19) Good.(42:20) Chin tucked as much as possible. (42:23) Good. (42:23) So, you want to think the back of your skull is going to lengthen to the sky as much as possible.(42:27) And you’re going to open up the T89 vertebrae, which is basically right below your shoulder blade. (42:31) So, now you got a perfect vertical spine. (42:32) That’s exactly right.(42:34) Maintain that. (42:35) So, as you keep that position, you take one arm at a time, and you do just like the last one. (42:38) You’re going to unwind your lat and reach vertical to the sky.(42:43) So, I got my fingers right below the shoulder blades, and I’m trying to feel you get the stretch right there. (42:47) Hold that new tension. (42:49) So, as you’re using the muscles, you’re just going to reach as far as you can.(42:51) Like you’re lifting the upper half of your body from your lower half. (42:55) Hold that new end range. (42:56) You got it.(42:57) Hold. (42:57) Hold. (42:58) Hold.(42:59) Stay breathing. (43:00) Keep the tension. (43:00) Perfect.(43:01) Bring the palms together a little bit more. (43:03) Yep. (43:03) Right there.(43:03) Hold it. (43:04) Hold it. (43:05) Good.(43:06) Keep the end range. (43:06) You got it. (43:07) Don’t lose it.(43:07) Don’t lose it. (43:08) Don’t lose it. (43:10) Good.(43:10) You’re right there. (43:11) The shake, you know how you’re doing it right. (43:13) Hold it.(43:13) Hold it. (43:13) Right there. (43:14) Ten, nine, eight, seven, six, five, four, three, two, slow.(43:22) Come out of it. (43:24) Perfect. (43:24) Good job.(43:25) Hello. (43:26) Time for the pull. (43:27) Time for the sauna.(43:28) Sure. (43:28) Time for the couch. (43:29) Sure.(43:31) Good. (43:32) Good job, man.

Speaker 2

(43:34) Easy enough. (43:37) Appreciate you guys tagging along today. (43:39) Until next time, work never stops.(43:43) Let’s go. (43:54) Let’s go. (43:54) Let’s go.(43:54) Let’s go.