Strength and Mobility - SAM - Phase 2, Easy Day

00:00.16–00:02.31 hello my name is Jay Johnson and I'm Dr

00:02.32–00:05.39 Richard Hansen this is Sam Phase 2 easy

00:05.40–00:08.15 day so as you know folks Sam stands for

00:08.16–00:10.43 strength and Mobility specifically core

00:10.44–00:13.19 strength hip strength and hip mobility

00:13.20–00:15.59 all right core strength easy day so if

00:15.60–00:17.47 you you should have watched phase one

00:17.48–00:18.91 and what we're doing now is just just

00:18.92–00:20.99 building on what you did in phase one so

00:21.00–00:23.15 now you're doing the prone plank for 20

00:23.16–00:25.75 seconds and what what what are are we

00:25.76–00:28.07 doing here in terms of making this

00:28.08–00:30.19 athlete a better athlete by by do in app

00:30.20–00:32.87 plan so she's trying to contract the

00:32.88–00:34.47 abdominals for an extended period of

00:34.48–00:35.87 time so you're building on core

00:35.88–00:37.79 endurance but you're also trying to

00:37.80–00:39.63 improve some proception when you're on

00:39.64–00:41.99 an unstable base so she's up on her

00:42.00–00:43.91 elbow and she's on her feet so she has

00:43.92–00:45.59 to control what her hips are doing from

00:45.60–00:48.15 moving forward and back yeah and and and

00:48.16–00:50.39 this is a pretty good example folks um

00:50.40–00:52.19 hips could be a little bit lower but for

00:52.20–00:53.75 a lot of you that that that'll be a

00:53.76–00:55.99 challenge so hip strength on the easy

00:56.00–00:58.75 day you've seen a double leg bridge this

00:58.76–01:00.91 this week or excuse me not this week but

01:00.92–01:03.59 in Sam Phase 2 we're doing a single leg

01:03.60–01:06.39 Bridge so key here is to keep the hips

01:06.40–01:08.75 nice and level together don't let one

01:08.76–01:11.23 side start to drop down nice slow and

01:11.24–01:13.71 controlled with it lower it very slow

01:13.72–01:14.91 cuz then you'll build on some of that

01:14.92–01:17.03 Ecentric strength at the hip stabilizers

01:17.04–01:18.23 that we were talking about in some of

01:18.24–01:20.63 the earlier videos and and and folks

01:20.64–01:22.83 note her Pace I mean just like Dr Hansen

01:22.84–01:25.19 said it's a very deliberate Pace it's

01:25.20–01:27.87 not going fast and it's it's going easy

01:27.88–01:30.31 on on the way down no and if any it's a

01:30.32–01:33.87 1 second up 2 to 3 seconds down great so

01:33.88–01:36.11 a lot of you have seen clams we've got

01:36.12–01:38.47 reverse clams and reverse air clams what

01:38.48–01:40.23 are we working here we're working the

01:40.24–01:42.07 different internal and external rotators

01:42.08–01:44.19 of the hip we're working the capsule

01:44.20–01:45.79 here when she lifts the knee plus

01:45.80–01:47.83 activating some of the lateral hip

01:47.84–01:50.03 stabilizers and and same thing going on

01:50.04–01:52.07 here with the lateral leg raise yeah and

01:52.08–01:53.99 again the key with the different rotary

01:54.00–01:56.31 movements is getting external versus

01:56.32–01:58.19 internal motion plus you're getting some

01:58.20–02:00.59 adductor and some of the TF FL and IT

02:00.60–02:04.15 band activity when you go in internal

02:04.16–02:06.83 rotation or external rotation folks one

02:06.84–02:08.35 one thing I I want to point out is that

02:08.36–02:09.75 when you're doing things like donkey

02:09.76–02:11.51 kicks and we'll show you donkey whips in

02:11.52–02:13.43 a second and fire hydrants you're going

02:13.44–02:15.63 to look weird at the health club doing

02:15.64–02:17.67 this and you're going to you know if you

02:17.68–02:20.47 get your yoga mat out at the trail head

02:20.48–02:22.23 or you know you're at a track and you're

02:22.24–02:23.79 doing these things people are going to

02:23.80–02:25.95 look at at you Weir but having done this

02:25.96–02:28.83 with athletes for a number of years the

02:28.84–02:31.23 chance of staying injury free goes way

02:31.24–02:33.31 up when you're doing this type of work

02:33.32–02:35.83 and it bottom line is it just feels good

02:35.84–02:37.71 for the the structure at the end or at

02:37.72–02:39.35 the beginning of a workout because you

02:39.36–02:41.39 are creating Dynamic movement at that

02:41.40–02:44.15 hip to just open up the joint before or

02:44.16–02:46.47 after you've just worked it pretty

02:46.48–02:48.43 significantly folks on the lower body

02:48.44–02:50.15 crawl you don't need to bring the knee

02:50.16–02:52.35 past the hip which is a lot a lot of you

02:52.36–02:54.07 will have the flexibility to do so you

02:54.08–02:55.87 can just bring the knee up to the the

02:55.88–02:57.83 hip level like you're seeing here and

02:57.84–02:59.19 this exercise you haven't seen before

02:59.20–03:01.23 Iron Cross she does a great job of

03:01.24–03:02.99 keeping her shoulders mostly on the

03:03.00–03:05.03 ground and keeping her upper body nice

03:05.04–03:07.55 and quiet having all the movement come

03:07.56–03:09.63 at the hips and just like gravity take

03:09.64–03:11.27 you over you don't need to force the

03:11.28–03:13.87 motion folks this one you might feel in

03:13.88–03:15.59 your low back if you do have some pain

03:15.60–03:17.31 in your low back don't do the Australian

03:17.32–03:19.39 crawl but what a great way to start

03:19.40–03:21.47 strengthening the posterior chain and

03:21.48–03:23.71 the spine stays relatively neutral doing

03:23.72–03:27.03 that um this exercise with the the Iron

03:27.04–03:28.91 Cross it's it's about the same you're

03:28.92–03:31.43 just getting the r at that pelvis you're

03:31.44–03:33.07 not trying to torque the lower back by

03:33.08–03:34.63 swinging across the

03:34.64–03:37.03 body okay folks you haven't seen this

03:37.04–03:39.99 one before uh for most of you groiners

03:40.00–03:42.67 um what once you do this it'll it'll

03:42.68–03:45.91 feel right in terms of uh 45° angle at

03:45.92–03:48.19 the knees and uh yeah we're going to end

03:48.20–03:50.59 with cat cows all right well thanks

03:50.60–03:52.95 folks you'll you'll want to tune in for

03:52.96–03:56.55 Sam Phase 2 hard and this is something

03:56.56–03:59.03 that you will have built up to after

03:59.04–04:01.68 several weeks