Core Advantage Warm up 2.0

so if I rolling or self myofascial release is one of the best things we can do to help apply the athletes civilians everyone its bang for the buck is huge it undoes knots in the muscles loosens off your fascia and it really sets you up there having a great stretch and having a body that recovers really well rolling hurts a lot the first time you do it so you're going to see James cruising through this and have a go to yourself and be in a bit of agony but rest assured five to seven days of doing it and the pain goes away and your body feels supple younger and better so the first area we roll is lateral hip what you want to do is place your left glute on the roller put your left leg up see an ankle roughly over your knee and then turn to your left roll through looking for the tides box you want to hit those tight spots and loosen off those trigger points once you've rolled out the gluts we moves the reverse three-quarter on the court trick here is we want to want to drop and pops and get the full length so you just grab these your friends drop roll and pop blood pool short cut up and they just do 2/3 the most important section is this section here the distal third of that leg you will really make sure you're getting into that and hitting those tight spots loosen off once you've hit the rear three-quarter section you then just bring the hips over a little bit tilt over so you're directly side on and then you're doing the same thing for ten reps we kind of represent up and down again drop and pop so James is using gravity to his advantage to make it easier and smoother from there we move into three quarter quarter tipping over a little further there you go no elbows on the floor gravity is your friend from there we move into the chordal so what you're going to do is step off recess the roll so it's just on one leg at a time and then with your body Square to it drop and pop the next area we roll is the adductor very important area often neglected you want to give me up at 90 degrees throw up on your tummy and just rolling back and forth if you really tall you money to do it a couple of sections and just loosening off next up is the left calf in terms of set up got one foot over the other hip elevated a little bit and James going to roll through look for those trigger points with those tight spots search around a little when a hit one camp out on to see you Bitto fresh without leg and really make it release when you finish the left side obviously swapped your right and go through the routine in the same order once you finish both legs the last roll is our thoracic for a lot of people thoracic spine is like a rusty like chains and really need some attention particularly we're sitting at desks cars couches very important area that creates a mobility so in terms of set up feet around hip width head supported and James are going to lean back there's thoracic spine open up and we're all up and down just a little bit critical thing is making sure that you are relaxed over the roller so it can actually do its work very very important never all your neck nor your lower back it's really just the meat back area the repr cage area stretching floor exercises often occult but it's actually the best way to under the tightness we accumulate at the desk in the car or on the couch trick to maximizing the benefit from stretching is to only target the correct muscles we call these the hand brakes and always stretch gently the key here is to request flexibility not demand so the first stretch we do is crouching your doctor James is going to place his right foot forward lock the back leg out long and then drop and relaxed hands fun for chest resting over the cord and the back foot passive after 30 seconds in that position we move into the nearly neutral zone so hips at 90 degrees folks about back tuck it under belly button in and you're going to contract your right glute and move forwards gently into the stretch if you put a gun to my head it said I can only do one stretch this is the stretch I would do tremendous and beneficial for the hips back and glutes the last stretch in the routine is lying glute take the roller use it as a bit of a bolster lie over fire out at 90 degrees knee at 90 degrees as well and bring the middle of your chest down to the inside of your name just relax and let go if you go to work once you've done all three stretches for 30 seconds move to the other side now that we've undone the knots in the muscles and restored them through appropriate resting length it's time to switch them on with our activation routine first up we wanna make sure glute max is squish on glute max is the biggest muscle in your body and it's the most mission-critical muscle we are has to be firing well good squeeze we want our hands fingernails touching chin flat on the fingernails back nice and flat and the James do squeeze the glutes and lift late little we want the glue to be dominant and the hamstring to be followed it doesn't matter how strong the signal is what matters is it a good clean signal with no other muscles activate from this position engage the core and drive the absorb key troubleshooting make sure your back is an arching to create delivered and make sure you're not filling the hands there should be a glute dominant movement also the last part of the activation series is putting it all together in the score what we want to say is feet hip-width apart or a little wide core switched on and sitting back into the glutes squads done well up or awesome voice however if you do experience in a name stop immediately the final pieces of the warrant puzzle is movement skill this is where the rubber meets the road this isn't for everyone if you have injuries or issues where you shouldn't be doing impact work don't start now but if you are currently running I will do the stuff this is a brilliant way to improve your running technique have just better movement skill and increase your general efficiency as you move I hit straight outs we won't have a nice arm action good near left good foot position and drive up extending the hip high hip scoops we want to take that same shape from stride outs and add a little bit of explosiveness to it so you're going to drive up and get a look at their piste and run this drill should be fast effortless and should bounce off the ground 45 degree cuts the critical thing here is maintaining good alignment foot through to hip we did not want to see any external rotated foot here cut and push off that for pushed out want to be low through the hips tall through the chest and a great position to react and then push off agility on this rail we want to keep the feet parallel no pigeon toes I want to be light and reactive off the ground you should just go to sneak a credit card under your heel it shouldn't be - up on your toes it's a mid foot true for the arabesque always make sure you have a bent knee and a bent hip a straight leg arabesque has great potential to Australia hamstring so I sit back into the glutes bent knee and then give it over really more do you get great arm driving on this drill you want to drop and drive use the arms is part of it and when you're lad plant soft like a ninja and to finish off run-throughs gradually increases speed working up to 90%

Channel: Core Advantage Athletic Development

Views: 5,193

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Id: DbZZPHn7NnQ

Length: 9min 28sec (568 seconds)

Published: Mon Sep 19 2016