Strength and Mobility - SAM - Phase 1, Easy Day

00:00.16–00:02.27 hello my name is Jay Johnson and I'm Dr

00:02.28–00:04.39 Richard Hansen and we're introducing you

00:04.40–00:08.15 to the Sam Phase One videos Sam stands

00:08.16–00:10.19 for strength and Mobility so

00:10.20–00:12.15 specifically we're doing core strength

00:12.16–00:14.87 hip strength and hip mobility so this is

00:14.88–00:17.27 what you'll do when you start your Sam

00:17.28–00:20.63 phases uh this is the the easiest of all

00:20.64–00:22.99 the the Sam routines so core strength on

00:23.00–00:25.75 the easy day starts with the plank and

00:25.76–00:28.03 many of you have seen this um we're

00:28.04–00:30.43 doing 10 seconds for all of our planks

00:30.44–00:33.67 for this first phase one and her hips

00:33.68–00:36.63 could be a little bit lower here um but

00:36.64–00:38.31 this is still a pretty good example

00:38.32–00:40.39 she's doing a side plank on this side

00:40.40–00:42.11 and then in a moment you'll see the side

00:42.12–00:43.95 plank on the other side and this is a

00:43.96–00:46.19 great exercise to work the obliques both

00:46.20–00:48.63 internal and external which creates a

00:48.64–00:51.15 great kind of corset motion for the core

00:51.16–00:53.31 to get the the Torso stabilized along

00:53.32–00:56.19 the pelvis so we're not doing this so

00:56.20–00:58.79 much to get a six-pack as to do what Dr

00:58.80–01:02.07 Hansen build a dyamic uh ability for the

01:02.08–01:04.15 abdominals to maintain stability as

01:04.16–01:06.51 you're moving in all planes of motion

01:06.52–01:08.27 with a lot of the future exercises

01:08.28–01:11.75 you'll see now for the double hip bridge

01:11.76–01:13.59 this is a great exercise to engage the

01:13.60–01:15.67 glutes and the hamstrings but also open

01:15.68–01:17.59 up the front part of the hip capsule and

01:17.60–01:19.19 stretch the abdominal

01:19.20–01:21.31 fascia and and and that that's a good

01:21.32–01:22.87 example there right with how high her

01:22.88–01:24.63 hips are going yeah she did a great job

01:24.64–01:26.63 of keeping them pretty pretty stable on

01:26.64–01:28.43 both sides folks a lot of you have seen

01:28.44–01:30.27 clams we're just doing six clams this

01:30.28–01:31.55 first week this is going to help the

01:31.56–01:33.87 glute me and you know this this is

01:33.88–01:35.63 something a lot of you have maybe seen

01:35.64–01:38.31 in a physical therapy uh setting or seen

01:38.32–01:40.43 from magazines these next two you

01:40.44–01:42.35 probably won't have seen yeah these are

01:42.36–01:44.15 the reverse clams and this is a great

01:44.16–01:45.63 way to work some of your deep hip

01:45.64–01:48.11 internal rotators as well as get a

01:48.12–01:50.27 dynamic range of motion going in and out

01:50.28–01:52.63 of external and internal rotation when

01:52.64–01:54.75 you bring the leg up you start working a

01:54.76–01:56.51 little bit more of your lateral glute

01:56.52–01:59.23 stabilizers along with the tfl to give

01:59.24–02:01.87 you a little bit more stability at the H

02:01.88–02:03.87 so folks this is something that's going

02:03.88–02:05.43 to look a little weird when you're doing

02:05.44–02:07.59 it out of the track or out of the trail

02:07.60–02:09.87 but it's it's really important this one

02:09.88–02:11.19 many of you have seen before if you've

02:11.20–02:13.59 seen the the Myrtle videos in the past

02:13.60–02:15.75 just lateral leg Rays so you're going to

02:15.76–02:18.07 do six with your toe in so you can see

02:18.08–02:20.19 that she's pointing the toe in then toe

02:20.20–02:22.51 neutral just means your foot is in kind

02:22.52–02:24.55 of a neutral position and then you'll do

02:24.56–02:27.03 six toe out and one thing I'd really

02:27.04–02:29.99 emphasize is slow controlled motion when

02:30.00–02:31.63 you're coming back down she's going a

02:31.64–02:33.71 little bit quick on this cuz you want to

02:33.72–02:35.51 work the Ecentric phase of that

02:35.52–02:37.27 contraction so that the glute is

02:37.28–02:39.35 elongating as you're lowering that leg

02:39.36–02:42.51 back down okay folks hip mobility so

02:42.52–02:44.95 there's several exercises here the first

02:44.96–02:47.23 one is donkey kicks and as you can see

02:47.24–02:48.95 you're just you're not kicking your foot

02:48.96–02:51.15 out you're bringing your foot up Dr

02:51.16–02:52.51 Hansen what what what do you think about

02:52.52–02:55.07 her back there she she could keep it a

02:55.08–02:56.87 little bit more neutral ideally what

02:56.88–02:58.43 you're doing is bringing the knee up as

02:58.44–02:59.99 high as your hip will allow without

03:00.00–03:01.55 arching your lower back you're

03:01.56–03:03.19 stretching a little bit the hip flexor

03:03.20–03:05.11 here and engaging the glute but she

03:05.12–03:07.03 tends to extend that back a little bit

03:07.04–03:09.31 too much with this one with the donkey

03:09.32–03:11.19 whips you're incorporating a little bit

03:11.20–03:13.11 of hip rotation while you're activating

03:13.12–03:14.87 the glute but you're also stretching

03:14.88–03:16.63 medial hamstring when you bring that leg

03:16.64–03:19.59 out to the side so folks this this is

03:19.60–03:21.27 something many of you have have seen

03:21.28–03:23.79 before she is keeping her upper body

03:23.80–03:26.35 nice and quiet on those fire hydrants is

03:26.36–03:27.71 pretty simple you're bringing that knee

03:27.72–03:29.51 up to hip level and she's doing a good

03:29.52–03:31.15 job with that yeah and you want to make

03:31.16–03:33.07 sure to keep your pelvis nice and level

03:33.08–03:34.31 you don't want to create a lot of

03:34.32–03:36.11 excessive rotation you want most of the

03:36.12–03:37.59 motion coming from the hip by just

03:37.60–03:40.35 letting the knee guide that motion now

03:40.36–03:42.47 on this one Dr Hansen her knee is coming

03:42.48–03:44.43 at about hip height is is this a good

03:44.44–03:46.31 example of that yeah you're trying to

03:46.32–03:48.59 accentuate the rotary movement without

03:48.60–03:50.51 again creating to Too Much pelvic

03:50.52–03:52.59 torsion you just want nice slow

03:52.60–03:54.63 controlled motion and we're ending with

03:54.64–03:56.35 cat cows something a lot of you have

03:56.36–03:59.47 done uh in your yoga classes this one

03:59.48–04:01.99 you can extend and flex the spine but

04:02.00–04:03.11 because you're trying to create a little

04:03.12–04:05.67 bit of a pumping mechanism at the discs

04:05.68–04:07.23 this just helps to create a little bit

04:07.24–04:10.39 of Lumbar Mobility while not sacrificing

04:10.40–04:13.91 too much of the uh uh stability of those

04:13.92–04:14.99 lumbar

04:15.00–04:19.60 paraspinals all right folks thank you