Strength and Mobility - SAM - Phase 5, Hard Day

00:00.03–00:02.42 hello folks my name is Jay Johnson and

00:02.43–00:04.85 I'm dr. Richard Hanson here we are Sam

00:04.86–00:07.13 phase five hard day the culmination of

00:07.14–00:10.64 10 videos this is exciting here we go

00:10.65–00:13.07 folks leg strength hard day and a lot of

00:13.08–00:15.26 a lot of plyometric type stuff going on

00:15.27–00:17.18 here yeah so with a lot of the hard day

00:17.19–00:18.95 routines especially we'll start with

00:18.96–00:20.45 skipping just kind of warm up the

00:20.46–00:22.73 nervous system get everything moving and

00:22.74–00:25.07 and folks the understanding here is that

00:25.08–00:27.14 you have done a hard workout or a long

00:27.15–00:28.97 run or something challenging prior to

00:28.98–00:31.94 doing all all this stuff and you really

00:31.95–00:34.34 from a mental standpoint have to be have

00:34.35–00:37.46 to be ready to go to do this yeah and

00:37.47–00:39.41 focus too on what your mechanics are

00:39.42–00:42.26 like here we want that that lunge to be

00:42.27–00:43.76 a little bit more shallow but we also

00:43.77–00:45.65 don't want her to just be sloppy with

00:45.66–00:47.42 what her knee angle and hip angle look

00:47.43–00:51.83 like ok speed skaters this this is one

00:51.84–00:53.96 that is a little bit challenging and

00:53.97–00:55.91 then she's gonna do a run out at the end

00:55.92–00:58.01 of it yeah so she's taxing her hip

00:58.02–00:59.75 stabilizers a little bit by really

00:59.76–01:01.25 trying to extend that hip and then

01:01.26–01:04.04 she'll stride out 30 meters to just work

01:04.05–01:06.98 on that explosiveness is it so it's a

01:06.99–01:08.81 shower landing they're trying to land

01:08.82–01:11.63 with a pretty neutral foot yeah and the

01:11.64–01:13.79 goal being get off the ground as quick

01:13.80–01:15.71 as you can so you get a little bit of

01:15.72–01:18.56 knee and hip flexion but still trying to

01:18.57–01:21.05 explode upwards quick and folks if you

01:21.06–01:22.46 think about it metabolically you're

01:22.47–01:24.35 doing an exercise than you're running

01:24.36–01:26.30 out of it so your heart rates gonna be

01:26.31–01:28.88 up on this stuff yeah and here she's

01:28.89–01:30.41 using her arms to kind of drive the

01:30.42–01:32.51 motion again the goal is get off the

01:32.52–01:34.70 ground quick so you're still squatting a

01:34.71–01:36.62 little bit but still explode out of it

01:36.63–01:38.75 bounding is a challenging one and for a

01:38.76–01:40.22 lot of you that have never done it it

01:40.23–01:42.19 may take a little getting used to

01:42.20–01:45.35 ok folks hip strength so so this will be

01:45.36–01:47.27 a little a little more challenging than

01:47.28–01:50.48 what we've done in the past basically

01:50.49–01:52.01 she's getting some postural work and

01:52.02–01:54.14 some lower body work here yeah so we're

01:54.15–01:56.42 working proprioception and balance but

01:56.43–01:58.90 we're also working some of the eccentric

01:58.91–02:01.58 components of the tissue especially

02:01.59–02:03.29 after we just did some of the plyometric

02:03.30–02:05.75 activity folks this one isn't

02:05.76–02:07.04 necessarily going to be longer than

02:07.05–02:08.90 phase 4 hard but it is going to be more

02:08.91–02:10.01 challenging

02:10.02–02:12.65 in terms of neurologically what's going

02:12.66–02:15.05 on with all the playas yeah we're

02:15.06–02:16.43 working the hips a bunch of different

02:16.44–02:18.02 way you can see she kind of stumbled

02:18.03–02:20.51 there this is after this is actually

02:20.52–02:22.58 after a workout for her so she's a

02:22.59–02:26.06 little bit tired but we're still trying

02:26.07–02:27.98 to work the hip and all planes of motion

02:27.99–02:29.87 get a little bit of mobility get a

02:29.88–02:32.15 little bit of plyometric activity and

02:32.16–02:33.77 folks with this one it's eight eight

02:33.78–02:35.84 reps so you're doing three but you have

02:35.85–02:39.23 to do that three eight times yeah and

02:39.24–02:41.24 here you can see how she's kind of going

02:41.25–02:43.82 a little bit at an angle the goal is it

02:43.83–02:45.41 goes straight to the side keep both feet

02:45.42–02:47.72 pointed forward but get a good stretch

02:47.73–02:48.79 up as you go

02:48.80–02:51.80 okay core strength this will be some

02:51.81–02:53.39 challenging work here with with some

02:53.40–02:56.90 some V sets and some arm and our leg

02:56.91–02:59.24 lifts and arm lifts here yeah so we've

02:59.25–03:01.46 done arm and leg lifts in the past but

03:01.47–03:04.91 more one at a time now you're combining

03:04.92–03:06.35 the two which increases that

03:06.36–03:08.63 perturbation a little bit more so folks

03:08.64–03:10.40 and as I said earlier this isn't going

03:10.41–03:12.32 to take longer at this routine but it is

03:12.33–03:13.85 going to be more challenging and and the

03:13.86–03:15.89 the twenty second hold here after you've

03:15.90–03:18.17 been doing the wraps is challenging yeah

03:18.18–03:19.88 and we want to keep those hips up and

03:19.89–03:21.92 keep the spine in a good good straight

03:21.93–03:26.24 line this is one that we haven't seen

03:26.25–03:28.49 before yeah this isn't working the hip

03:28.50–03:30.02 stabilizers the glute meet the

03:30.03–03:32.75 piriformis your goal still is to keep

03:32.76–03:36.38 those hips up spine neutral while slowly

03:36.39–03:39.32 moving the leg out the out to the side

03:39.33–03:41.66 and back and folks if you've seen corax

03:41.67–03:43.64 you you you've seen V sets with with

03:43.65–03:45.83 kicks just just like that so that's not

03:45.84–03:47.90 gonna be doing well we won't go exercise

03:47.91–03:49.91 by exercise here but dr. Hanson just

03:49.92–03:52.52 generally can you talk about why we're

03:52.53–03:55.61 doing all these lake swing type stuff in

03:55.62–03:58.07 phase five yeah so this is a little bit

03:58.08–03:59.75 different mobility than what you've seen

03:59.76–04:01.13 in some of the other routines in the

04:01.14–04:04.19 past obviously most people have seen leg

04:04.20–04:06.71 swings before but this is working a

04:06.72–04:08.42 process called imbibition which is a

04:08.43–04:10.49 pumping mechanism at the joint as we're

04:10.50–04:13.43 moving the leg back and forth through

04:13.44–04:15.56 its full range of motion we still have

04:15.57–04:18.08 the proprioceptive component because you

04:18.09–04:20.27 are standing on one leg even though you

04:20.28–04:22.55 do have a little bit of support we're

04:22.56–04:23.60 using the straight leg

04:23.61–04:25.25 and the bent-knee were targeting

04:25.26–04:27.14 different tissue ones targeting the

04:27.15–04:29.36 hamstring as it had its muscle belly the

04:29.37–04:31.13 others targeting the glue and the upper

04:31.14–04:34.43 hamstring at the tendon yeah exactly and

04:34.44–04:36.73 and there'll be a couple exercises

04:36.74–04:38.99 coming up here that we maybe haven't

04:39.00–04:41.27 seen before in terms of doing a straight

04:41.28–04:45.02 straight leg and doing leg circles so

04:45.03–04:47.54 straight legs and then going forward and

04:47.55–04:49.19 then some straight legs and going

04:49.20–04:51.05 backward yeah and the goal is like I

04:51.06–04:53.06 said the target whether it be the

04:53.07–04:54.80 hamstring or whether it be the glue and

04:54.81–04:57.14 then isolating each of those components

04:57.15–04:59.87 with the different by taking and taking

04:59.88–05:01.94 the knee bend as as part of that

05:01.95–05:04.16 isolation folks you can learn more about

05:04.17–05:06.83 dr. Hanson and roots running at roots

05:06.84–05:10.85 running org things says