Strength and Mobility - SAM - Phase 2, Hard Day

00:00.28–00:02.39 hello my name is Jay Johnson and I'm Dr

00:02.40–00:05.07 Richard Hansen and this is Sam Phase 2

00:05.08–00:06.99 hard days so make sure you've seen all

00:07.00–00:08.79 the other videos leading up to this so

00:08.80–00:12.11 Sam phase one easy day hard day Sam

00:12.12–00:14.43 Phase 2 easy day and then this will lead

00:14.44–00:16.63 you into the hard day which there's a

00:16.64–00:18.23 lot going on here and what we're going

00:18.24–00:20.55 to start with are these leg exercises

00:20.56–00:22.19 she's going to be skipping forward for

00:22.20–00:24.95 30 m if you're not at the track you can

00:24.96–00:27.03 definitely do this at a trail head and I

00:27.04–00:28.47 I think most of you are going to find a

00:28.48–00:30.55 parking lot even if you're at at your

00:30.56–00:33.11 your health club um you you should be

00:33.12–00:35.23 able to find 30 m where you can safe

00:35.24–00:37.55 safely do this exercise yeah and this is

00:37.56–00:40.87 an inry level plyometric exercise so it

00:40.88–00:43.03 incorporates a lot of different motor

00:43.04–00:45.19 control components at the hip but it

00:45.20–00:47.11 also with the arm swings you're opening

00:47.12–00:48.99 up the diaphragm to get a little bit

00:49.00–00:51.59 more stretch on the abdominal fascia

00:51.60–00:53.43 okay folks here's here's something that

00:53.44–00:55.23 you don't see a lot of Runners doing she

00:55.24–00:57.91 is moving right now in the frontal plane

00:57.92–00:59.67 okay now running is something that you

00:59.68–01:01.55 do in the sagittal plane has a little

01:01.56–01:03.95 bit of transverse plane movement but but

01:03.96–01:05.63 Dr Hansen is it fair to say that most

01:05.64–01:07.63 Runners aren't moving in this plane

01:07.64–01:09.43 during much of their training yeah and

01:09.44–01:10.79 that's kind of one of the key to

01:10.80–01:12.67 athleticism you're working a lot of the

01:12.68–01:14.87 glute and hip stabilizers when you move

01:14.88–01:16.75 side to side and that's something you

01:16.76–01:18.55 rely on pretty significantly when you

01:18.56–01:20.11 start getting fatigued to keep your

01:20.12–01:23.19 mechanics in check yeah so she's going

01:23.20–01:26.35 down 30 m and back 30 m so so now

01:26.36–01:27.63 there's a little bit of an aerobic

01:27.64–01:29.27 component here too where your heart

01:29.28–01:30.95 rate's getting up a little bit lateral

01:30.96–01:32.99 shuffle she needed to speed up a little

01:33.00–01:34.71 bit here folks that pace that she's

01:34.72–01:37.19 going at right now is the correct Pace

01:37.20–01:39.39 now make sure you go in both both

01:39.40–01:41.39 directions on this and that pace right

01:41.40–01:43.23 there is good and keep your lower back

01:43.24–01:44.79 flat and you want to sit a little bit

01:44.80–01:47.91 lower than she is with the hips now here

01:47.92–01:49.95 with the front lunge you're creating

01:49.96–01:51.47 more of a walking lunge she's not

01:51.48–01:53.43 resetting in between she's swinging the

01:53.44–01:56.87 leg through this is an unstable type of

01:56.88–01:58.83 exercise so you're creating good balance

01:58.84–02:01.11 and what's called propri reception by

02:01.12–02:03.51 moving forward on one leg versus the

02:03.52–02:06.15 other wide outs folks a lot of you have

02:06.16–02:08.79 seen these in warm-ups Dr H her hips

02:08.80–02:10.91 could be a little lower in this yeah and

02:10.92–02:12.71 she could speed up the tempo just a

02:12.72–02:14.55 little bit this again is a early

02:14.56–02:16.47 plyometric exercise just to get a little

02:16.48–02:18.79 blood flow to the tendon mountain

02:18.80–02:21.07 climbers is a great exercise nice and

02:21.08–02:22.71 simple you're you're going to look a

02:22.72–02:24.23 little bit weird doing it out on the

02:24.24–02:25.91 track but this is something that a lot

02:25.92–02:28.47 of athletes feel very powerful doing and

02:28.48–02:30.71 you know Ju Just a great uh General

02:30.72–02:32.71 strength exercise now here with the

02:32.72–02:35.11 lateral lunge she's trying to keep her

02:35.12–02:36.79 back leg a little bit straighter you're

02:36.80–02:39.71 trying to stretch the inside adductor so

02:39.72–02:42.51 it's one of the inside thigh stabilizers

02:42.52–02:44.27 you want to accentuate that movement

02:44.28–02:46.59 you're opening up the the the hip

02:46.60–02:49.83 complex by stretching side to side while

02:49.84–02:51.79 still activating the glute to initiate

02:51.80–02:54.75 the movement yeah folks now here's

02:54.76–02:57.19 something a wave lunge that I've seen Dr

02:57.20–02:58.63 Hansen do with all of his athletes why

02:58.64–03:00.43 is that so important because now you're

03:00.44–03:02.51 creating a little bit of rotary movement

03:02.52–03:04.51 at the hip capsule while you dip in and

03:04.52–03:05.67 out of that lunge it's kind of like

03:05.68–03:08.43 forming a u with your hips so yes you're

03:08.44–03:10.23 stretching the adductor you're engaging

03:10.24–03:11.79 the glute but you're also creating a

03:11.80–03:13.83 little bit of hip mobility at the same

03:13.84–03:16.67 time okay core strength for for the hard

03:16.68–03:18.59 day so folks we've always started with

03:18.60–03:20.51 core strength up to this point but now

03:20.52–03:22.31 we just did the leg strength now we're

03:22.32–03:23.87 going into the core strength here's a

03:23.88–03:26.07 bottom line a lot of these are are 25

03:26.08–03:28.43 seconds for the various planks folks you

03:28.44–03:30.79 can do this okay it it might take you a

03:30.80–03:32.99 month it might take you 6 weeks but if

03:33.00–03:37.43 you do Sam easy phase one then do Sam

03:37.44–03:39.95 phase one hard then you do Sam Phase 2

03:39.96–03:42.03 easy you'll be ready for this which is

03:42.04–03:44.19 Sam Phase 2 hard and you'll be able to

03:44.20–03:46.15 do all all these planks and not have to

03:46.16–03:49.43 take any any rest in in in between so

03:49.44–03:51.31 just just trust that that you you can

03:51.32–03:53.55 build up to having the endurance to to

03:53.56–03:56.15 do this now now Dr Hansen what what's

03:56.16–03:59.03 going on with a a vit here now a vit is

03:59.04–04:00.99 still a COR Durance exercise but you're

04:01.00–04:02.39 incorporating a little bit more of the

04:02.40–04:04.35 hip flexor activity to keep the legs

04:04.36–04:06.15 nice straight and stable out in front of

04:06.16–04:08.11 you try to keep the lower back flat

04:08.12–04:09.63 against the ground you're just engaging

04:09.64–04:11.63 the abdominal cavity to also help lift

04:11.64–04:14.99 the Torso here with the superm's don't

04:15.00–04:16.83 overextend the spine you do want to get

04:16.84–04:19.39 a little bit of lift and if I were

04:19.40–04:21.35 instructing this exercise I would also

04:21.36–04:23.83 have her lift her thumbs to the sky so

04:23.84–04:25.39 she gets a little bit of lower trap and

04:25.40–04:28.43 lat activity as well and then back to V

04:28.44–04:30.71 sits folks folks want one one thing I I

04:30.72–04:32.87 think we do a good job of Dr Hansen I is

04:32.88–04:35.35 doing things for your anterior chain and

04:35.36–04:37.23 your posterior chain so this is an

04:37.24–04:40.39 anterior chain exercise but you had just

04:40.40–04:42.51 uh worked on your posterior chain with

04:42.52–04:44.87 with the the Superman okay so hip

04:44.88–04:46.95 strength for the hard days we're we're

04:46.96–04:48.31 going to do some things you've seen

04:48.32–04:50.83 before the split squat yeah so the split

04:50.84–04:53.23 squat is a uh it's another plyometric

04:53.24–04:55.95 exercise it gets you used to being on an

04:55.96–04:59.23 unstable base but it allows you to to

04:59.24–05:01.51 get situated with dropping that knee

05:01.52–05:03.23 down for some of the Ecentric strength

05:03.24–05:05.79 without movement going forward now with

05:05.80–05:08.15 the side squat you are moving forward

05:08.16–05:10.03 you're opening up the hip capsule again

05:10.04–05:12.39 in that frontal plane but again she

05:12.40–05:13.99 would want to keep her hips a little bit

05:14.00–05:15.67 lower so she can get a little bit more

05:15.68–05:17.99 stretch on that hamstring good mornings

05:18.00–05:19.87 are working the posterior chain which is

05:19.88–05:22.07 so important for runners because I mean

05:22.08–05:23.87 what would you say 98% of Runners are

05:23.88–05:25.51 weak in their posterior chain yeah and

05:25.52–05:27.47 this is a great exercise to also stretch

05:27.48–05:29.11 out that hamstring while you're moving

05:29.12–05:30.95 through the full range of motion same

05:30.96–05:32.51 with the bird dogs as you bring that

05:32.52–05:34.59 knee up you're stretching a little bit

05:34.60–05:36.71 of the glute in the upper hamstring just

05:36.72–05:38.99 make sure to keep that pelvis nice and

05:39.00–05:41.63 stable and folks you're you're you're

05:41.64–05:43.47 not going to do all these exercises

05:43.48–05:45.07 perfectly the first time and that's

05:45.08–05:46.59 that's why these videos are here so you

05:46.60–05:48.91 can come back to them and and look at

05:48.92–05:51.03 you know for example the the reverse

05:51.04–05:52.87 clam is something that will probably be

05:52.88–05:55.23 easy to do correctly the very first time

05:55.24–05:56.75 but the reverse air clam you you might

05:56.76–05:58.55 not have your your knee relative to your

05:58.56–06:01.11 hip in in the right spot and with all of

06:01.12–06:02.75 these hip strength exercises they're

06:02.76–06:04.91 trying to engage the glute and the

06:04.92–06:07.31 lateral hip stabilizers so make that a

06:07.32–06:09.03 focus when you are initiating the

06:09.04–06:11.19 movement to make sure that that glute is

06:11.20–06:14.19 is engaged before you start yeah so

06:14.20–06:15.47 folks now what we're going to end with

06:15.48–06:18.87 is hip mobility and you you you've seen

06:18.88–06:20.91 all all the all these all these before

06:20.92–06:22.71 we're really trying to get that hip

06:22.72–06:24.79 capsule moving and one one thing you

06:24.80–06:26.67 mentioned Dr Hansen in a previous video

06:26.68–06:28.71 is that these things feel good after a

06:28.72–06:30.87 workout yeah there's there's the concept

06:30.88–06:32.55 of ramping up the nervous system and

06:32.56–06:34.55 ramping down the nervous system pre and

06:34.56–06:36.75 post-workout and these are examples of

06:36.76–06:38.55 things that can help warm up the nervous

06:38.56–06:40.43 system before you're about to run it can

06:40.44–06:42.79 also help calm down the nervous system

06:42.80–06:43.99 after you've done a lot of different

06:44.00–06:45.23 strength

06:45.24–06:47.39 exercises folks you you are going to

06:47.40–06:49.47 look weird at the trail head doing

06:49.48–06:51.15 things like knee circles forward knee

06:51.16–06:53.47 circles backwards but you have to trust

06:53.48–06:55.83 that the chance of you getting injured

06:55.84–06:59.15 goes way down if you do all this work

06:59.16–07:00.87 bottom line is if you can build some

07:00.88–07:03.19 basis basic athleticism you can make

07:03.20–07:05.27 your structure pretty resilient to

07:05.28–07:07.15 tolerate the demands of the running both

07:07.16–07:08.71 in volume and intensity that you're

07:08.72–07:11.47 imposing on it yeah folks and and here

07:11.48–07:13.07 here's an example too where where you

07:13.08–07:14.47 maybe need to watch the video with the

07:14.48–07:16.15 lower body crawl just to make sure the

07:16.16–07:19.63 knee uh gets gets to the the hip level I

07:19.64–07:20.91 I think she does a great job here

07:20.92–07:23.55 keeping her upper body quiet um doing

07:23.56–07:26.07 all the the movement at the hips and

07:26.08–07:28.35 with the lower body yeah and same thing

07:28.36–07:29.75 here she does a good job of not

07:29.76–07:31.55 overextending the spine just letting the

07:31.56–07:33.03 legs and the arms kind of dictate the

07:33.04–07:35.15 motion cuz just by activating the arms

07:35.16–07:36.91 and legs you're engaging the lower back

07:36.92–07:39.35 muscles and then so we did something for

07:39.36–07:41.15 the posterior chain just then now we're

07:41.16–07:43.71 coming back to the Iron Cross and it's a

07:43.72–07:45.91 little bit of anterior chain but the the

07:45.92–07:47.63 the bottom line folks is that you're

07:47.64–07:49.63 also from a heart rate standpoint you're

07:49.64–07:50.83 just you're just bringing your heart

07:50.84–07:52.95 rate down with all these exercises yeah

07:52.96–07:54.87 and the groiners you have to keep in

07:54.88–07:56.39 mind if you've had previous hip

07:56.40–07:58.67 impingment or hip issues just let the

07:58.68–08:00.51 motion kind of dictate how far you're

08:00.52–08:02.35 able to go don't try to force it across

08:02.36–08:05.43 your body folks thanks for watching we

08:05.44–08:07.71 really appreciate you and your attention

08:07.72–08:09.55 and we're going to try and help you stay

08:09.56–08:12.84 injuryf free