Strength and Mobility - SAM - Phase 1, Hard Day

00:00.00–00:01.94 hello my name is Jay Johnson and I'm dr.

00:01.95–00:04.55 Richard Henson and this is Sam Sam

00:04.56–00:07.25 stands for strength and mobility this is

00:07.26–00:09.47 Sam phase one hard days so we're going

00:09.48–00:11.09 to talk about core strength hip strength

00:11.10–00:14.24 and hip mobility and you've seen many of

00:14.25–00:16.31 the exercises if you've looked at Sam

00:16.32–00:18.74 one easy day so if you haven't watched

00:18.75–00:21.32 that video yet check out Sam phase one

00:21.33–00:22.10 easy day

00:22.11–00:24.05 so for core strength on the hard day

00:24.06–00:26.03 we're still doing planks but we're going

00:26.04–00:28.16 to be doing 20 seconds for this prone

00:28.17–00:29.84 plank here now we're not going to show

00:29.85–00:31.97 you all of all 20 seconds of it but you

00:31.98–00:35.27 want to do this for 20 seconds and this

00:35.28–00:37.46 will be challenging for a lot of you if

00:37.47–00:39.41 you haven't done this before but the

00:39.42–00:41.99 trusses trust that if you do this for

00:42.00–00:44.12 several weeks you'll be able to knock

00:44.13–00:46.61 this out on all of these planks that

00:46.62–00:48.59 you'll be seeing here add up to 90

00:48.60–00:51.23 seconds so a minute and a half of plank

00:51.24–00:53.84 work and and like I said within a couple

00:53.85–00:55.25 weeks you'll you'll be able to handle

00:55.26–00:58.19 that what's going on here other than

00:58.20–01:00.65 just trying to get six-pack ABS well

01:00.66–01:02.42 you're trying to build core endurance

01:02.43–01:05.51 because the abdominals work as a corset

01:05.52–01:06.80 when you're running to help stabilize

01:06.81–01:09.23 the spine so you're trying to build the

01:09.24–01:12.05 efficiency of how the entire abdominal

01:12.06–01:15.41 cavity works together yeah so so folks I

01:15.42–01:17.24 mean not that you won't get nice abs but

01:17.25–01:18.80 that's not the point of being in plank

01:18.81–01:21.62 now here when Jenny goes into the split

01:21.63–01:23.24 squat we're creating a little bit of

01:23.25–01:25.52 east central to the hamstring and the

01:25.53–01:28.04 glue eccentric strength is extremely

01:28.05–01:29.57 important for running because it's

01:29.58–01:31.31 what's helping you become efficient with

01:31.32–01:32.78 your gait mechanics as you're propelled

01:32.79–01:34.34 forward it's storing energy and

01:34.35–01:36.71 expelling that energy so eccentric

01:36.72–01:39.86 phases are extremely important when

01:39.87–01:41.57 she's in the split squat motion she's

01:41.58–01:42.74 also creating a little bit of

01:42.75–01:44.90 proprioception which again she's adding

01:44.91–01:47.51 in here with the sides walk squat I'd

01:47.52–01:49.90 like her hips to be a little bit lower

01:49.91–01:52.28 but she's doing a great job of keeping

01:52.29–01:54.35 her hips relatively stable as she steps

01:54.36–01:57.02 with a big wide gate to activate that

01:57.03–01:58.58 glute and moving and playing different

01:58.59–02:00.16 than what she does when she's running

02:00.17–02:02.96 folks this exercise you've maybe seen

02:02.97–02:04.79 before good mornings very simple

02:04.80–02:08.21 exercise but runners are weak in their

02:08.22–02:10.34 posterior chain so the back of the body

02:10.35–02:11.36 so that's what's B

02:11.37–02:13.67 worked here the back of the body with

02:13.68–02:15.71 this very simple good morning exercise

02:15.72–02:17.42 and just make sure to keep your spine

02:17.43–02:19.25 relatively straight and neutral with

02:19.26–02:20.81 this you just want the stretch being

02:20.82–02:23.33 placed on the hamstring with the bird

02:23.34–02:25.49 dog motion you're creating a little bit

02:25.50–02:27.59 of instability at the core and the hips

02:27.60–02:29.39 you want to keep the back nice and

02:29.40–02:31.52 stable as you extend the hip out and

02:31.53–02:34.31 back with arm the opposite arm slow and

02:34.32–02:36.08 controlled touch the hand in the

02:36.09–02:38.48 underneath your body as you extend that

02:38.49–02:41.45 glute back good so this is this is a

02:41.46–02:44.21 good example here of her back being

02:44.22–02:47.69 fairly straight and then clams uuo

02:47.70–02:50.18 you've no doubt seen this on if you've

02:50.19–02:52.16 been to a physical therapist off office

02:52.17–02:54.26 reverse clams you may not have seen and

02:54.27–02:56.00 then we'll also show you reverse air

02:56.01–02:57.68 clams which might be something new and

02:57.69–02:59.15 all of these even though there's

02:59.16–03:01.61 strength exercises they created a lot of

03:01.62–03:03.32 dynamic mobility throughout different

03:03.33–03:05.45 planes of motion to help open up that

03:05.46–03:08.30 whole hip complex great so this one's

03:08.31–03:11.24 simple toe in to a neutral toe out and

03:11.25–03:13.25 just make sure that obviously if you're

03:13.26–03:15.26 doing them on one side you flip over and

03:15.27–03:17.54 lay on the other side too to get both

03:17.55–03:18.05 sides

03:18.06–03:21.26 all right hip ability hard day this this

03:21.27–03:22.64 is going to be a little bit different

03:22.65–03:24.41 than what we've done before

03:24.42–03:27.08 ah first one is donkey kicks and with

03:27.09–03:28.91 the hip mobility routine this just

03:28.92–03:30.59 creates a lot of blood flow supply to

03:30.60–03:33.62 the whole hip complex this can take the

03:33.63–03:35.72 place of a lot of your static stretching

03:35.73–03:37.31 routines because now you're creating

03:37.32–03:39.32 blood flow you're moving the tissue in

03:39.33–03:41.15 and out of its full range of motion and

03:41.16–03:43.49 you're allowing a lot of capsular motion

03:43.50–03:44.69 which creates a process called

03:44.70–03:46.49 imbibition which is a pumping mechanism

03:46.50–03:48.77 at that joint to help move fluid in and

03:48.78–03:50.15 out to keep that joint a little bit

03:50.16–03:52.88 healthier so so I've heard the term

03:52.89–03:55.19 juicing the joint I mean is that is that

03:55.20–03:56.72 basically what you're talking about here

03:56.73–03:59.03 yeah it's basically taking an oil can to

03:59.04–04:00.89 the joint just to keep it lubricated so

04:00.90–04:02.36 you can move in and out of that full

04:02.37–04:04.79 range efficiently okay folks there you

04:04.80–04:05.72 go Sam

04:05.73–04:09.77 phase one hard day