Strength and Mobility - SAM - Phase 4, Hard Day

00:00.03–00:02.27 hello my name is Jay Johnson and I'm dr.

00:02.28–00:04.64 Richard Hanson folks here it is Sam

00:04.65–00:07.16 phase four hard day and in my opinion

00:07.17–00:09.11 there's a pretty big jump from Phase

00:09.12–00:11.54 three hard day up to phase four hard day

00:11.55–00:13.22 yeah these are gonna be a little bit

00:13.23–00:15.38 more challenging hopefully at this point

00:15.39–00:18.05 you've gotten decent control over some

00:18.06–00:19.94 of the movements you've seen some of

00:19.95–00:22.13 this will be repetition but there is an

00:22.14–00:24.08 increased neurological component to them

00:24.09–00:25.58 all right so we're talking about

00:25.59–00:27.77 neurological component we're we're

00:27.78–00:30.23 having people do this after workouts

00:30.24–00:34.16 after long runs what is the rationale be

00:34.17–00:37.88 I'm there's gonna be some some sprint

00:37.89–00:39.65 coaches out there that say wait why

00:39.66–00:41.09 would you be doing this type of work

00:41.10–00:43.94 when you are in a fatigued state yeah

00:43.95–00:46.37 you can do it both times right you could

00:46.38–00:47.96 do it before workout to get the tissue

00:47.97–00:49.82 engaged but after a workout while you're

00:49.83–00:52.31 operating under fatigue you're trying to

00:52.32–00:54.44 maintain your reactive strength and

00:54.45–00:56.33 improve your neuromuscular control while

00:56.34–00:58.64 you're tired which translates the like

00:58.65–01:00.44 if you're doing a 10k a half marathon

01:00.45–01:03.10 marathon as your body starts getting

01:03.11–01:05.42 fatigued you still need to operate with

01:05.43–01:07.76 good mechanics good control to delay

01:07.77–01:10.88 that onset so stuff like skipping stuff

01:10.89–01:12.86 like the white outs and mountain

01:12.87–01:14.26 climbers that you'll see in a little bit

01:14.27–01:18.40 help help reduce some of that lack of

01:18.41–01:21.59 mechanical control that you might have

01:21.60–01:24.92 as you start getting tired so so folks

01:24.93–01:27.83 we have gone from building your your leg

01:27.84–01:30.41 strength and your your hip strength in

01:30.42–01:33.11 phases one two and three to now doing

01:33.12–01:35.69 some plyometric type stuff so here here

01:35.70–01:38.51 she's moving moving laterally and then

01:38.52–01:41.96 going to run out of that folks we've got

01:41.97–01:44.09 three or excuse me we've got four sets

01:44.10–01:45.23 of mountain climbers so you're gonna

01:45.24–01:46.64 have to pay attention here they're

01:46.65–01:48.47 singles in their singles out there's

01:48.48–01:51.50 doubles in theirs doubles out is it fair

01:51.51–01:53.45 to say dr. Hanson that doing 40 mountain

01:53.46–01:55.43 climbers with with with these run outs

01:55.44–01:57.44 is gonna be pretty challenging yeah and

01:57.45–01:59.81 if you notice her her back tends to

01:59.82–02:02.21 round a little bit her pelvis pops up a

02:02.22–02:03.38 little bit higher than I would have

02:03.39–02:05.21 liked on those previous mountain climber

02:05.22–02:07.76 exercises just making sure that you're

02:07.77–02:10.25 focusing on some of that control where

02:10.26–02:12.20 even though you're tired it's

02:12.21–02:13.31 to work out you're still paying

02:13.32–02:14.93 attention to the mechanics of the

02:14.94–02:16.07 movement that you're you're

02:16.08–02:19.13 incorporating yeah so this is some

02:19.14–02:21.41 serious work here folks yeah and the

02:21.42–02:23.15 goal here too like we've said with

02:23.16–02:25.49 previous jumps is make sure your landing

02:25.50–02:27.26 shallow the goal is to get off the

02:27.27–02:29.69 ground quick so we're trying to Train

02:29.70–02:32.06 good control of the hip could control

02:32.07–02:34.43 the knee with some explosiveness at the

02:34.44–02:36.62 end of the day all right dr. Hanson

02:36.63–02:38.45 we've talked about this in the past but

02:38.46–02:40.28 I think it's worth hearing again why are

02:40.29–02:43.79 we training the core well when you see

02:43.80–02:45.68 some of the traditional abdominal

02:45.69–02:47.48 exercises like a crunch or a bicycle

02:47.49–02:49.43 crunch it's a lot of repetition motion

02:49.44–02:51.47 the plank while you're moving in

02:51.48–02:53.51 extremity tends to translate a little

02:53.52–02:55.22 bit more into how you're using the core

02:55.23–02:56.66 when you're running you want it to be a

02:56.67–02:58.82 static corset with all the muscles

02:58.83–03:01.58 creating stabilization and synchrony of

03:01.59–03:03.65 movement at the spine so that you can

03:03.66–03:05.66 get a little bit more explosiveness and

03:05.67–03:08.12 freedom of motion at the extremity so by

03:08.13–03:10.37 stabilizing the core here is one single

03:10.38–03:12.71 unit but then you're moving the

03:12.72–03:14.90 extremity you're challenging it very

03:14.91–03:17.60 similarly to how you would with running

03:17.61–03:20.54 now nothing's gonna completely mimic

03:20.55–03:23.21 running as if you were running but it's

03:23.22–03:25.49 it's it's operating at a lower metabolic

03:25.50–03:28.76 output comparatively but still mimicking

03:28.77–03:31.19 it very similarly yeah exactly so you

03:31.20–03:33.50 got v-sit flutter kicks how is somebody

03:33.51–03:35.03 gonna be feeling at this point they've

03:35.04–03:37.04 they've done some leg strength and now

03:37.05–03:38.57 they're they're do they're doing this

03:38.58–03:39.77 core strength yeah this will be

03:39.78–03:41.39 challenging and especially after a

03:41.40–03:43.22 harder workout like the lakes are gonna

03:43.23–03:46.04 be fatigued it's it's gonna be you're

03:46.05–03:47.66 you're just gonna want to get it done

03:47.67–03:50.12 but you still have to focus on what your

03:50.13–03:51.83 spine is what your hips are doing that

03:51.84–03:54.38 that at that moment so so folks from

03:54.39–03:57.59 from a psychological standpoint you you

03:57.60–03:59.84 basically have to get through what is

03:59.85–04:02.84 part two of what's going to be a four

04:02.85–04:04.58 part series now when we're doing hip

04:04.59–04:06.26 strength it's not as challenging and so

04:06.27–04:09.20 it's almost like a it's not almost it is

04:09.21–04:12.71 basically a cool-down from from the most

04:12.72–04:14.96 challenging work to when we get to the

04:14.97–04:17.69 hip mobility work being something that's

04:17.70–04:19.79 pretty easy yeah and this this hip

04:19.80–04:21.74 strength routine is focusing on some of

04:21.75–04:23.39 the 'center component of the tissue

04:23.40–04:25.90 while still you're moving forwards

04:25.91–04:27.25 it's a balance and proprioceptive

04:27.26–04:30.52 exercise as well so you should be a

04:30.53–04:32.53 little bit tired at this point from the

04:32.54–04:35.23 skipping and the core exercises this

04:35.24–04:37.30 shouldn't be difficult to perform as

04:37.31–04:39.64 much as it will juice you'll you'll

04:39.65–04:40.99 notice yourself being a little bit

04:41.00–04:42.79 wobbly just because your nervous system

04:42.80–04:47.44 is tired right exactly so so we've what

04:47.45–04:50.50 this the these bear crawls both forward

04:50.51–04:52.21 and to the side or something people

04:52.22–04:55.48 probably haven't seen what where did you

04:55.49–04:58.39 learn this and what is the the rationale

04:58.40–05:00.63 behind this well this is a really

05:00.64–05:04.47 nourishing exercise your how it's a it's

05:04.48–05:07.69 complete potty right you're using hips

05:07.70–05:09.43 and lower body to help stabilize the

05:09.44–05:10.84 pelvis you're using core to help

05:10.85–05:12.34 stabilize the spine you're using your

05:12.35–05:13.96 upper body to maintain scapular

05:13.97–05:17.05 stability so operating with a good flat

05:17.06–05:19.03 spine not laying the pelvis rock side to

05:19.04–05:21.13 side is important but you're gonna be

05:21.14–05:24.25 tired while doing it exactly and and

05:24.26–05:26.35 we're doing some upper body stuff here

05:26.36–05:28.48 why is that yeah this is all thoracic

05:28.49–05:31.33 mobility while while maintaining some

05:31.34–05:33.43 good hip and lower body control the same

05:33.44–05:35.47 thing here where you're doing a

05:35.48–05:37.63 repetition motion followed by a static

05:37.64–05:40.21 endurance hold you're cueing some of the

05:40.22–05:42.04 hip stabilizers and then you're holding

05:42.05–05:44.50 it for endurance and folks are know that

05:44.51–05:46.00 there's been other times in the videos

05:46.01–05:47.68 where you're just doing hip thrusts or

05:47.69–05:49.81 single leg hip thrusts and you're just

05:49.82–05:51.43 doing reps on that one you're doing a

05:51.44–05:55.24 hold okay cue for the Iron Cross what

05:55.25–05:56.89 would you tell an athlete to do these

05:56.90–06:00.01 properly gravity dictates the motion so

06:00.02–06:02.14 don't try to force the legs side-to-side

06:02.15–06:04.12 you're just laying gravity take you over

06:04.13–06:06.76 you also want to operate nice slow

06:06.77–06:09.19 controlled rhythm sometimes I have to

06:09.20–06:10.48 tell our athletes to slow it down

06:10.49–06:11.71 because they're trying to rush through

06:11.72–06:14.92 it you want to just use the hands to

06:14.93–06:16.90 create a little bit of overpressure at

06:16.91–06:19.09 the end of the movement in this one in

06:19.10–06:21.07 particular with the straight leg raise

06:21.08–06:22.12 you want to make sure that you're

06:22.13–06:23.71 maintaining contact with the ground with

06:23.72–06:25.06 the lower back so you're not really

06:25.07–06:26.89 kicking the leg up as much as you're

06:26.90–06:28.06 just trying to create a little bit of

06:28.07–06:30.91 stretch on the hamstring great and in

06:30.92–06:33.22 folks at this point you should start to

06:33.23–06:35.14 feel pretty good in terms of your heart

06:35.15–06:36.13 rate and in turn

06:36.14–06:38.20 of doing things that like like groaners

06:38.21–06:43.30 will have log rolls up soon this this

06:43.31–06:45.73 replaces your cooldown you're not going

06:45.74–06:48.46 for a five minute jog after this no this

06:48.47–06:49.99 is the last thing that you're doing it

06:50.00–06:51.82 takes place on the ground so the

06:51.83–06:54.52 neurological demand is pretty low you're

06:54.53–06:56.38 just trying to create pure hip motion so

06:56.39–06:57.88 you're trying to keep the pelvis pretty

06:57.89–07:01.21 stable like I said before nice slow

07:01.22–07:03.70 controlled movements at this point you

07:03.71–07:05.44 should be tired so it's something that

07:05.45–07:07.60 should feel pretty nice just to kind of

07:07.61–07:11.14 relax your way through yeah exactly and

07:11.15–07:13.99 so the log rolls is dr. Hanson likes to

07:14.00–07:16.12 say these will feel great yeah it's it

07:16.13–07:17.68 should be one of your favorite exercises

07:17.69–07:18.91 one of the last ones that you're

07:18.92–07:21.37 performing just feels a little as though

07:21.38–07:25.39 Leah would say Wiggly at the hip that's

07:25.40–07:26.14 fantastic

07:26.15–07:27.97 all right dr. Hanson people can find you

07:27.98–07:29.83 on twitter at dr. richard hansen

07:29.84–07:32.62 and routes running what what is the the

07:32.63–07:35.32 the routes runnings handles routes

07:35.33–07:37.21 underscore running on both Twitter and

07:37.22–07:40.45 Instagram okay folks this is we've got

07:40.46–07:42.70 one more we've got phase five coming up

07:42.71–07:46.00 after this thanks guys