Strength and Mobility - SAM - Phase 4, Easy Day

00:00.03–00:02.45 hello my name is Jay Johnson and I'm dr.

00:02.46–00:04.40 Richard Hanson and here we have it folks

00:04.41–00:07.37 Sam phase four easy day dr. Hanson

00:07.38–00:08.75 people have seen almost all these

00:08.76–00:11.63 exercises prior so we might talk about

00:11.64–00:13.67 some things that we haven't talked about

00:13.68–00:16.10 before but but can you remind us why

00:16.11–00:17.66 we're doing all these various planks

00:17.67–00:20.09 yeah we're trying to train the core as a

00:20.10–00:22.13 corset or as a unit so that we can

00:22.14–00:24.08 stabilize the spine while the

00:24.09–00:26.81 extremities move yeah exactly and so

00:26.82–00:29.45 folks you you should understand most of

00:29.46–00:31.73 these at this point a lot of this is

00:31.74–00:34.43 just review I I will say that now we're

00:34.44–00:36.44 in phase four there's the the supine

00:36.45–00:38.27 plank and then we'll see one coming up

00:38.28–00:40.19 in a second where you're doing a supine

00:40.20–00:42.26 with the leg lifts is a little more

00:42.27–00:44.21 challenging but dr. Hanson is it fair to

00:44.22–00:46.25 say that that's why it's in phase four

00:46.26–00:48.05 you should be strong enough to do that

00:48.06–00:51.29 on your easy day yeah the first parts of

00:51.30–00:53.72 phase 1 2 3 we're trying to train the

00:53.73–00:56.12 core as a static unit now with some of

00:56.13–00:57.98 that endurance being built we're moving

00:57.99–01:00.32 the extremities which challenges that

01:00.33–01:02.18 core a little bit differently yeah so

01:02.19–01:04.55 that exercise with the leg lifts is a

01:04.56–01:06.95 little more challenging but then you go

01:06.96–01:08.36 back to this plank here and it's it's

01:08.37–01:10.31 not not quite as challenging yeah

01:10.32–01:12.83 exactly it's like balancing a hard

01:12.84–01:15.50 exercise followed by an easier one and

01:15.51–01:17.96 and and folks here's a good example that

01:17.97–01:19.88 this might be challenging for some

01:19.89–01:21.14 people for other people it isn't

01:21.15–01:23.12 challenging you know this is phase 4

01:23.13–01:25.79 easy and if you're not ready for phase 4

01:25.80–01:28.13 easy please don't progress to phase 4 or

01:28.14–01:30.14 hard or phase 5 so you've you've

01:30.15–01:31.61 definitely got to be able to do this on

01:31.62–01:33.53 your easy days but you might do this on

01:33.54–01:37.70 your hard days to begin with so so why

01:37.71–01:40.01 are we doing this postural work dr.

01:40.02–01:41.45 Hansen we're trying to work the lower

01:41.46–01:44.57 shoulder blade stabilizers especially

01:44.58–01:47.81 with the the thoracolumbar fascia just

01:47.82–01:49.82 building some postural endurance which

01:49.83–01:52.37 which has been shown to help respiratory

01:52.38–01:54.77 efficiency with good good movement

01:54.78–01:58.88 efficiency and doing things like the

01:58.89–02:02.27 clams we we call them dynamic range of

02:02.28–02:04.58 motion but they're still targeting some

02:04.59–02:07.31 of the the hip stabilizers that that

02:07.32–02:10.28 ultimately help slow the fatigue

02:10.29–02:12.68 mechanism when when you're getting a

02:12.69–02:13.73 little bit tired deeper

02:13.74–02:16.46 - those longer events yeah and is it is

02:16.47–02:18.65 is it fair to say that you know people

02:18.66–02:20.60 have been doing these in the various

02:20.61–02:22.94 phases but we believe that you still

02:22.95–02:24.65 should do some clams and some leg lifts

02:24.66–02:25.76 and some things like that

02:25.77–02:27.98 yeah most people call that their their

02:27.99–02:31.16 primary strength but I see them as some

02:31.17–02:32.84 of the ancillary strength to balance out

02:32.85–02:35.21 with the hard day's on the good morning

02:35.22–02:36.50 if you feel this and your high

02:36.51–02:37.91 hamstrings should you should you not

02:37.92–02:40.07 bend over quite as far no the goal is to

02:40.08–02:42.23 go up until you feel tension the

02:42.24–02:44.24 hamstring you don't want to try to get

02:44.25–02:45.89 as deep as you can you want to keep the

02:45.90–02:47.48 spine relatively neutral while you're

02:47.49–02:49.07 doing that as well great and then this

02:49.08–02:51.17 Iron Cross he's doing a pretty good job

02:51.18–02:52.91 of keeping his shoulders nice and quiet

02:52.92–02:54.77 yeah the goal with all of these is just

02:54.78–02:56.48 letting gravity kind of dictate the

02:56.49–02:58.97 movement and you add just a little bit

02:58.98–03:00.50 of overpressure right at the end of that

03:00.51–03:03.59 motion great is is is this pretty good

03:03.60–03:05.93 range of motion here the the angle I

03:05.94–03:07.55 mean he's almost getting to 90 degrees

03:07.56–03:10.34 with that foot yeah and when in that

03:10.35–03:12.08 last exercise you want to just make sure

03:12.09–03:13.97 that you can keep that lower back flat

03:13.98–03:17.06 against the ground okay great and then

03:17.07–03:20.57 these tend to feel good the fire

03:20.58–03:22.31 hydrants and then we'll have some some

03:22.32–03:24.26 hip swivels coming up here yeah and as

03:24.27–03:27.14 we mentioned in the previous videos just

03:27.15–03:28.94 make sure to keep those hips level the

03:28.95–03:31.82 goal here is is pure hip range of motion

03:31.83–03:33.35 so you don't want that pelvis to rock

03:33.36–03:36.11 side to side right and and and folks you

03:36.12–03:38.12 might see some examples unfortunately

03:38.13–03:40.46 some videos I've done in the past you

03:40.47–03:42.65 know people do have too much motion and

03:42.66–03:44.48 their their lower back so that's just

03:44.49–03:47.15 from from the hip dr. Hanson you said in

03:47.16–03:48.95 an earlier video that the log rolls feel

03:48.96–03:52.10 really good yeah it's it's joint play so

03:52.11–03:54.20 it almost feels like you're just kind of

03:54.21–03:56.45 swishing the leg back and forth and then

03:56.46–03:57.65 we're just ending here with some

03:57.66–03:59.51 postural stuff yeah to get a little bit

03:59.52–04:01.52 of thoracic spine extension a little bit

04:01.53–04:04.94 more mid-back mobility okay folks you

04:04.95–04:07.52 can find out more about dr. Hanson and

04:07.53–04:09.56 the group he coaches and works with the

04:09.57–04:11.78 roots running project at roots running

04:11.79–04:14.42 org