Strength and Mobility - SAM - Phase 3, Hard Day

00:00.03–00:02.36 hello my name is Jay Johnson I'm Richard

00:02.37–00:04.64 Hanson and this is Sam phase three hard

00:04.65–00:07.40 days and obviously it's hip strength its

00:07.41–00:09.20 core strength its hip strength and then

00:09.21–00:11.30 hip mobility and in dr. Hanson what do

00:11.31–00:13.34 we have going on here in terms of kind

00:13.35–00:15.59 of the new exercises in Sam here so

00:15.60–00:17.42 we're increasing the plyometric activity

00:17.43–00:19.43 a little bit with this so we'll start

00:19.44–00:21.17 out with some skipping and all planes of

00:21.18–00:22.07 motion at the hip

00:22.08–00:23.90 so this forwards skipping you'll see

00:23.91–00:26.84 we're working a little bit the the torso

00:26.85–00:29.48 by when he's putting the arm up and down

00:29.49–00:31.46 we're working the posterior and anterior

00:31.47–00:33.92 chain by going forward and back working

00:33.93–00:36.02 the the sagittal plane by going sideways

00:36.03–00:38.33 while all working the stretch shortening

00:38.34–00:40.91 cycle at the Achilles with this one the

00:40.92–00:42.80 skip skip lunge it increases that

00:42.81–00:44.69 coordinate of activity a little bit more

00:44.70–00:46.31 you're still getting some rhythm of the

00:46.32–00:48.38 skipping but you're adding in a little

00:48.39–00:50.75 bit more of that dynamic plant metric

00:50.76–00:53.57 activity by adding in the a skip span in

00:53.58–00:55.88 the lunge component and adding some of

00:55.89–00:58.31 that speed and and and then why are we

00:58.32–01:01.40 so obviously the wave lunges is pretty

01:01.41–01:03.50 easy to follow but he's gonna run out of

01:03.51–01:05.84 this and what's the concept there so

01:05.85–01:07.88 you're adding a dynamic stretch followed

01:07.89–01:10.10 by an explosive activity going straight

01:10.11–01:12.65 into a stride so you're increasing blood

01:12.66–01:15.41 flow by doing those dynamic movements

01:15.42–01:16.76 and then we're getting the sports

01:16.77–01:19.22 specific activity by by that little

01:19.23–01:21.38 stride out or that jog out could he be a

01:21.39–01:22.85 little lower on these white outs

01:22.86–01:25.46 yeah andy has really really tight hips

01:25.47–01:27.41 and so him being able to get low at the

01:27.42–01:30.62 squat is is a little difficult but if

01:30.63–01:32.39 you can hold good mechanics while

01:32.40–01:34.40 getting a little lower that's the ideal

01:34.41–01:36.38 you'll see with some of these like these

01:36.39–01:38.96 speed skater squats where you're getting

01:38.97–01:41.15 a little bit more eccentric motion at

01:41.16–01:43.52 the hip so it's again teaching that

01:43.53–01:45.20 stretch shortening cycle of some of

01:45.21–01:46.01 those stabilizers

01:46.02–01:48.77 now folks on this one your your toes and

01:48.78–01:50.54 mountain climbers your toes could could

01:50.55–01:52.16 touch the ground in front of you this

01:52.17–01:54.80 one's not a great angle see how is his

01:54.81–01:57.02 foot is coming up by his arm so this is

01:57.03–02:00.05 why we call them singles out as opposed

02:00.06–02:02.81 to singles in yeah and here we're

02:02.82–02:04.91 shifting back and forth with the motion

02:04.92–02:06.44 of the hip again he could get a little

02:06.45–02:08.93 bit deeper with these but the goal is to

02:08.94–02:10.85 work the hip in in different planes of

02:10.86–02:13.07 motion this one being a 45-degree plane

02:13.08–02:13.65 at that

02:13.66–02:16.71 going back and forth okay course drink

02:16.72–02:18.45 this is going to be some familiar stuff

02:18.46–02:21.24 here why are we doing things like planks

02:21.25–02:24.15 dr. Hansen we're trying to work the core

02:24.16–02:27.48 as a corset so using as a functional

02:27.49–02:30.06 stabilizer more so than a primary mover

02:30.07–02:31.89 when you're doing stuff like crunches or

02:31.90–02:32.49 situps

02:32.50–02:34.89 that's more working it as a primary

02:34.90–02:37.65 mover the stabilization component that

02:37.66–02:39.03 the core provides with running

02:39.04–02:40.56 especially at the pelvis and the

02:40.57–02:42.30 shoulder girdle is something that helps

02:42.31–02:45.00 improve efficiency and just take a

02:45.01–02:47.31 little bit more pressure off of what

02:47.32–02:49.20 your movement mechanics might be down in

02:49.21–02:51.78 the lower chain adding in motion like

02:51.79–02:53.88 he's doing here with the arms what we

02:53.89–02:55.62 would be doing with the torso and then

02:55.63–02:59.01 with the legs challenges that core a

02:59.02–03:00.66 little bit more making you a little bit

03:00.67–03:03.60 more of an unstable unit yeah and with

03:03.61–03:05.43 an athlete like this I mean what is he 6

03:05.44–03:08.70 1 or 16 he's actually 6 4 oh he's 6 more

03:08.71–03:11.13 he's a big boy so it is this for the

03:11.14–03:12.39 people watching this that are a little

03:12.40–03:13.65 taller that this is a little more

03:13.66–03:15.09 challenging is it not yeah especially

03:15.10–03:16.95 this one that he's doing in particular

03:16.96–03:19.20 where he's doing the back plank that's

03:19.21–03:20.88 really challenging on the hamstrings in

03:20.89–03:22.44 particular I'd like his hips a little

03:22.45–03:25.59 bit higher with this but the height that

03:25.60–03:27.56 he is is a little bit more difficult and

03:27.57–03:29.97 this one might be new for most people

03:29.98–03:31.32 the forward and backward is there

03:31.33–03:32.76 anything they should be feeling here

03:32.77–03:34.68 that might be different it's again the

03:34.69–03:36.54 stretched shortening cycle at the the

03:36.55–03:39.09 Achilles in the calf while still trying

03:39.10–03:41.37 to keep the body in a straight line

03:41.38–03:43.89 great and people who've seen corax will

03:43.90–03:46.53 be familiar with this idea of doing some

03:46.54–03:49.08 sort of V set um correct me if I'm wrong

03:49.09–03:51.06 with it's it's harder when you're doing

03:51.07–03:54.24 it so controlled and and and deliberate

03:54.25–03:56.01 is that oh yeah for sure

03:56.02–03:58.53 yeah okay so hip strength hard day here

03:58.54–03:59.97 we go these these are new exercises

03:59.98–04:02.79 folks yeah so this one if you notice

04:02.80–04:05.52 he's he's in an unstable plane by

04:05.53–04:07.47 dropping into that split squat but then

04:07.48–04:09.03 he's stretching the hip flexor by

04:09.04–04:11.07 leaning towards that front like so it's

04:11.08–04:13.44 also serving as a flexibility unit to

04:13.45–04:17.13 some of your your primary muscles this

04:17.14–04:20.67 one this one with the twist he's moving

04:20.68–04:22.17 in that sagittal plane you want to keep

04:22.18–04:24.72 that back stable and it's just teaching

04:24.73–04:26.73 a little bit more of that tour

04:26.74–04:30.09 so rotation great and when and what cues

04:30.10–04:31.59 would you use here for the straight leg

04:31.60–04:34.68 deadlift so I don't want the pelvis to

04:34.69–04:36.78 rock out you could see his left hip kind

04:36.79–04:39.15 of does that a little bit you want to go

04:39.16–04:40.95 down as far as your hamstring will allow

04:40.96–04:42.72 keeping your body in that straight line

04:42.73–04:44.82 so you'll feel more of a stretch on the

04:44.83–04:47.97 posterior part of your leg but you still

04:47.98–04:50.37 want want to maintain good pelvic

04:50.38–04:53.43 control is this one the inchworm is it

04:53.44–04:54.69 fair to say that this is one of their

04:54.70–04:57.24 least favorite because it's hard yeah I

04:57.25–04:59.97 think they like the idea of it kind of

04:59.98–05:01.38 feels good on the hamstring even though

05:01.39–05:04.29 it's still a stretch just like this one

05:04.30–05:05.94 would be this one's more challenging

05:05.95–05:06.74 than it looks

05:06.75–05:10.29 because to maintain good control of the

05:10.30–05:12.24 movement you have to contract the

05:12.25–05:14.27 abdominals at the entire time

05:14.28–05:16.77 great yeah and a lot of people will have

05:16.78–05:18.78 seen bird dogs just with the legs and

05:18.79–05:20.58 the arms out but not that that movement

05:20.59–05:23.67 to the side mm-hmm and then why are we

05:23.68–05:25.44 holding at the top for five or ten

05:25.45–05:27.42 seconds for this last rep on the hip

05:27.43–05:30.93 bridge so now that you've queued the

05:30.94–05:33.72 glute to fire or activate then you want

05:33.73–05:35.40 to train some of the endurance component

05:35.41–05:37.50 of those stabilizers contracting the

05:37.51–05:39.42 entire time in this one you're

05:39.43–05:42.66 challenging hamstring in the insertion

05:42.67–05:45.69 of into the glute yeah it's an eccentric

05:45.70–05:47.13 load to the hamstring while still

05:47.14–05:49.50 maintaining core and glute control okay

05:49.51–05:51.90 folks hip mobility hip mobility I know

05:51.91–05:53.94 you know it's important and a lot of

05:53.95–05:55.02 these you've seen before you've seen

05:55.03–05:59.04 Iron Cross yeah so this is a it's it's

05:59.05–06:01.92 pelvic rotation on the torso you're

06:01.93–06:04.14 letting gravity kind of take you to

06:04.15–06:06.11 where the motion your hip will allow

06:06.12–06:08.43 you're not trying to force the motion

06:08.44–06:10.56 this one the goal maintained contact

06:10.57–06:12.72 with your lower back into the ground the

06:12.73–06:14.07 whole time while you're moving the leg

06:14.08–06:16.41 up and down you don't want to feel a pop

06:16.42–06:17.79 at the front of the hip if you feel a

06:17.80–06:19.44 pop at the front of the hip usually it's

06:19.45–06:20.73 indicative that you're letting that

06:20.74–06:22.77 lower back relax a little bit with the

06:22.78–06:25.62 motion same thing with this nice slow

06:25.63–06:27.60 controlled of the leg going up and down

06:27.61–06:30.42 maintaining contact with the lower back

06:30.43–06:32.61 the entire time great and and and this

06:32.62–06:34.68 is an athlete who would you say is

06:34.69–06:36.24 strength and mobility is what in the

06:36.25–06:38.37 80th or 90th percentile of who you work

06:38.38–06:39.66 with for his

06:39.67–06:41.61 or maybe a little lower yeah his

06:41.62–06:44.37 strength is is good but his mobility is

06:44.38–06:47.73 poor which I mean he's a he's a miler so

06:47.74–06:49.47 you can see where he's he has a lot of

06:49.48–06:51.42 tension just based on some of the power

06:51.43–06:54.00 output that he has to generate yeah and

06:54.01–06:55.71 and and folks you've seen these fire

06:55.72–06:57.45 hydrants one thing I think is great here

06:57.46–06:60.00 look look how nice those angles are knee

07:00.01–07:01.71 is right under the hip there that's at

07:01.72–07:04.20 90 degree angle and same here you're not

07:04.21–07:05.82 trying to really torque the lower back

07:05.83–07:07.41 you're just going up with what the knee

07:07.42–07:09.27 and the hip will allow you're activating

07:09.28–07:10.92 the posterior chain or to do the

07:10.93–07:12.54 movement and it also serves as a good

07:12.55–07:14.16 hip flexor stretch on the front part of

07:14.17–07:18.39 the body as well great well folks these

07:18.40–07:20.13 are this is this will be your favorite

07:20.14–07:23.61 one is it this one feels really good log

07:23.62–07:25.82 rolls okay

07:25.83–07:29.34 what's what's the idea with this this

07:29.35–07:31.44 upper body will have two exercises here

07:31.45–07:33.30 yeah we're trying to increase thoracic

07:33.31–07:37.08 spine extension opening up also the the

07:37.09–07:39.66 abdominal wall there's a lot of studies

07:39.67–07:41.37 that show with an anterior forward world

07:41.38–07:43.53 shoulder position it actually decreases

07:43.54–07:46.20 respiratory efficiency so we're trying

07:46.21–07:48.66 to improve the overall respiratory

07:48.67–07:50.85 mechanics all right dr. Hanson thank you

07:50.86–07:53.58 and we'll see you again for phase 4 yeah

07:53.59–08:02.09 thanks guys

08:02.10–08:04.16 you