Strength and Mobility - SAM - Phase 3, Easy Day

00:00.03–00:02.09 hello my name is jay johnson that i'm

00:02.10–00:04.37 dr. richard hansen and here we have at

00:04.38–00:06.32 sam phase-three easy day we're doing

00:06.33–00:08.09 some core strength some hip strength and

00:08.10–00:11.06 some hip mobility and dr. Hanson is

00:11.07–00:12.89 gonna explain what is important about

00:12.90–00:14.48 this this course Frank then obviously

00:14.49–00:16.40 folks you've you've seen people do

00:16.41–00:19.13 planks and what not but but dr. Hanson

00:19.14–00:21.20 why why is is this so important this

00:21.21–00:22.28 type of work that we always see in

00:22.29–00:24.95 magazines and on videos well the idea is

00:24.96–00:27.53 we want good endurance of the core to be

00:27.54–00:29.03 able to support what the torso and the

00:29.04–00:30.59 legs are doing the idea being if you're

00:30.60–00:32.77 a little bit more efficient at

00:32.78–00:35.69 dynamically stabilizing your centre

00:35.70–00:37.55 corset you get a little bit more power

00:37.56–00:39.68 and flexibility out of your extremities

00:39.69–00:42.11 and so training the core in that sports

00:42.12–00:44.00 specific manner of how it's going to

00:44.01–00:45.32 activate when you're running is

00:45.33–00:49.34 important and how planks activate your

00:49.35–00:51.92 abdominal area mimics that movement a

00:51.93–00:53.39 little bit closer than say something

00:53.40–00:54.86 like a sit-up or a crunch

00:54.87–00:58.61 yeah and folks just as a weird aside no

00:58.62–01:00.86 bicycle crunches right dr. Hanson we are

01:00.87–01:02.96 not doing that no no on those partially

01:02.97–01:04.58 because of the flexion and the the

01:04.59–01:06.23 shearing force that it places on the

01:06.24–01:07.94 discs okay folks that's we got to

01:07.95–01:09.53 remember shearing force no shearing

01:09.54–01:11.78 force all right so now this is going to

01:11.79–01:13.49 target the hamstrings in a pretty

01:13.50–01:15.29 intense way is that correct yeah and as

01:15.30–01:17.86 we've said before this is someone of

01:17.87–01:20.48 Andy's height it might be a little bit

01:20.49–01:21.94 more challenging for the taller

01:21.95–01:24.98 individual I know it's difficult on me

01:24.99–01:27.92 because I'm a taller person just

01:27.93–01:29.48 activating that the hamstring and that

01:29.49–01:31.40 posterior chain and that that manner can

01:31.41–01:34.79 be can be tough all right and folks if

01:34.80–01:37.31 you've done corax you're familiar with a

01:37.32–01:38.96 VESA what I think is really interesting

01:38.97–01:41.33 here is how controlled and you know he's

01:41.34–01:42.77 basically moving nice and slow and that

01:42.78–01:44.81 that's really a challenging way to do it

01:44.82–01:46.82 like he here to just make sure that your

01:46.83–01:48.80 your chest isn't coming towards your

01:48.81–01:50.09 knees you're keeping it a nice stable

01:50.10–01:50.60 plank

01:50.61–01:52.91 okay so here's some new exercises so

01:52.92–01:55.19 this we're trying to focus on a scapular

01:55.20–01:57.47 plane motion of the shoulder blade while

01:57.48–01:59.68 getting some thoracics by an extension

01:59.69–02:01.91 this obviously we're working the

02:01.92–02:03.62 posterior chain of the hip all of this

02:03.63–02:06.80 is for postural endurance while also

02:06.81–02:08.93 working some of the mobility of your hip

02:08.94–02:11.96 and your shoulder blade clams are

02:11.97–02:13.86 something that you've done in phase

02:13.87–02:16.17 in Phase two and and this is something

02:16.18–02:17.67 that you should be familiar with you've

02:17.68–02:19.92 also done leg extensions and again weird

02:19.93–02:21.03 it's the same thing

02:21.04–02:23.85 toe out toe in toe neutral just do do

02:23.86–02:26.31 five of each of those and folks for some

02:26.32–02:28.26 of you for me personally this is the one

02:28.27–02:29.88 that's that's one of the most difficult

02:29.89–02:31.98 and that's fine and the key here is just

02:31.99–02:33.72 don't let your pelvis rock forward and

02:33.73–02:35.37 back too much just try to keep it in a

02:35.38–02:36.89 nice stable plane while you're moving

02:36.90–02:39.81 moving that leg you can see with him

02:39.82–02:41.46 he's moving his pelvis a little bit too

02:41.47–02:44.34 far forward the idea just keeping it

02:44.35–02:46.68 nice and stable alright folks some some

02:46.69–02:48.42 hip mobility we know it's important so

02:48.43–02:50.10 the question is what do we do and a

02:50.11–02:52.50 classic exercise here yeah so this is a

02:52.51–02:54.60 good morning so you're you're activating

02:54.61–02:56.61 the the abdominals to keep your body

02:56.62–02:58.47 nice and stable but the idea of being an

02:58.48–03:00.69 eccentric exercise to the hamstring same

03:00.70–03:02.76 thing here working glute me plus

03:02.77–03:05.16 hamstring as you take your leg across

03:05.17–03:07.32 your body don't force the movement just

03:07.33–03:09.93 like gravity take you over and and it's

03:09.94–03:11.49 realistic folks for a lot of you your

03:11.50–03:13.14 foots not gonna come to your hand I mean

03:13.15–03:15.06 I mean this is an elite athlete here so

03:15.07–03:19.41 just be just keep your expectations in

03:19.42–03:21.03 check when you're watching these videos

03:21.04–03:24.54 and seeing somebody who is what 25 years

03:24.55–03:27.87 old doing doing these you know and who's

03:27.88–03:29.76 strong and with all of these you're

03:29.77–03:32.16 going with where your hip motion will

03:32.17–03:34.05 allow so if you feel any tension on your

03:34.06–03:35.73 lower back if you feel any tension on

03:35.74–03:37.62 the front part of your stomach with any

03:37.63–03:39.84 of these motions you're probably going a

03:39.85–03:41.64 little bit too far with what the goal is

03:41.65–03:43.80 okay groaners and and that's a great

03:43.81–03:45.39 example of groin resolved with movements

03:45.40–03:47.91 from his hips to his foot not much upper

03:47.92–03:51.00 body same thing here I mean he rotates

03:51.01–03:52.35 his pelvis a little bit more than I

03:52.36–03:54.27 would like if you see me do this I

03:54.28–03:56.13 probably get half the distance lifting

03:56.14–03:57.71 my knee up to the side that he does

03:57.72–04:00.36 because the goal again is pure hip

04:00.37–04:02.16 motion as opposed to bringing the pelvis

04:02.17–04:05.40 into the equation III do think you know

04:05.41–04:07.65 this idea of getting the knee under the

04:07.66–04:09.42 hip the hand under the shoulders those

04:09.43–04:11.28 those are good angles that you're you're

04:11.29–04:13.83 seeing here and again you're still

04:13.84–04:15.90 contracting the abdominal area to keep

04:15.91–04:18.48 your your pelvis and your torso nice and

04:18.49–04:20.85 stable and is his rhythm on these this

04:20.86–04:22.77 speed as easy as that he's doing is is

04:22.78–04:24.24 that about right yeah about two to three

04:24.25–04:26.11 seconds with each motion

04:26.12–04:28.15 and here you see how his left hip kind

04:28.16–04:29.38 of lifts off the ground that's a little

04:29.39–04:31.57 bit too excessive the goal is keep your

04:31.58–04:33.34 pelvis in line with the ground just lift

04:33.35–04:34.99 the knee up to where that that hip will

04:35.00–04:39.16 allow okay folks and obviously you're

04:39.17–04:40.84 seeing some new exercises here but you

04:40.85–04:42.34 need to have done phase one and phase

04:42.35–04:44.53 two before you do this phase three yeah

04:44.54–04:46.06 everything's a progression up to this

04:46.07–04:48.40 point you can't jump a step and expect

04:48.41–04:50.26 yourself to stay healthy while while

04:50.27–04:52.06 moving along so there's a little bit of

04:52.07–04:54.61 movement at the hip there is is that oh

04:54.62–04:56.29 is that to be expected with with this

04:56.30–04:58.66 exercise yeah here the foot is being

04:58.67–05:01.21 used this part of the the lever arm and

05:01.22–05:03.43 so you're letting gravity taking down

05:03.44–05:05.86 and up he may not have the best control

05:05.87–05:09.40 to slow that motion down here like I

05:09.41–05:11.11 mentioned with the standing extensions

05:11.12–05:13.36 this is trying to work thoracic spine

05:13.37–05:15.51 extension stretch in the abdominal wall

05:15.52–05:17.56 incorporating the shoulder girdle and

05:17.57–05:22.36 trying to open up the dier for him as

05:22.37–05:25.00 he's lifting those hands up okay folks

05:25.01–05:27.46 there you go phase three easy day and

05:27.47–05:29.62 now you can go on to phase three hard

05:29.63–05:33.01 days all right thanks guys