MY NUMBER ONE PIECE OF EQUIPMENT I USE EVERY SINGLE DAY!

[Music] uh all right guys so emily team welcome so today's episode we're gonna go through our morning session as we taper into the crossfit games and what we're going to do guys we're going to start with the rowing piece it's going to go for about 30 minutes you'll see a bit of that collar shortly that's the term and then secondly guys we're going to utilize an accessory component we're gonna do an interval style base so like every three minutes we're gonna go through a handful of exercises and that'll consist of a lap cooldown a band a good morning and we're gonna do some courtesy lunges ultimately what we're trying to achieve here as we enter our taper phase we want to keep all that muscle stimulated get the blood flowing through all that so this afternoon when we do simulation of like a high intense workout or simulation of the games coming up in the weeks um we have we're ready to go for that so again accessories probably looking at every three minutes probably gonna do 15 of them 21 banded uh good mornings we'll go through that shortly and then the courtesy lunges we're probably gonna do nine on each side so leave with us hopefully uh you'll see a bit of a bodybuilding friday sort of scene but stay tuned here we go season i'm sick i choose sneezing to keep on rhyming i find new reasons yeah don't diss me that's treason me and my ears trying to find it till then we keep rolling up trees young dante keep slaying these demons mad love for all of my heavens so we're just done with our accessories again 2159 through those three movements we went every three minutes for four sets it was pure quality we're just stimulating the body ready for this afternoon but i've got to be honest we're looking forward to the post season the off season so to speak it's been a grueling season i'm just looking forward to going back to coaching hopefully uh coaching more classes in the offseason just helping out the community here at crossfit mayhem i genuinely love coaching i think it's for me it's more of a giving back in this community here i know tear helps out every now and again but for us it's just a way of resetting and just for me actually it's more about dialing back and and getting connected again with the grassroots where crossfit started for us and and for me a great connection of just people building relationships and that's what i thought i liked giving back and and being involved in that way there but you know i'd love that i'd love to hear what you guys think and what you guys do in the off season because t and i are always interested in ideas and and ways to evolve in fact even with their youtube we want to bring brandon with us and travel and see other things especially in the offseason like it's a great time in the fall season here in america so please if you got anything anything suggested anything you think we should do put in the comments hit us up on instagram and uh we'd love to check them out for now guys stay tuned hey everyone so most of you know that we have actually got these resistance bands available on our proven site and i've had a number of people ask me what i utilize this for for me this is something that i apply in my training session every single day even sometimes on my rest days it really depends on how i'm feeling but i use this not only for maintenance but also to activate my muscles throughout warm up and cool down and i also use it through accessories when i'm really trying to activate those tiny little muscles that tend to get taken over by our big major muscles so just a few little exercises that you can do that could help you in pretty much everything that you do my go-to is a monster walk so you'll put this on and i like to put it just below my knees because that way i can control and really push my knees out what that's doing is it's activating my abductors as well as my glutes and it's really getting those muscles firing so we want to make sure that our thumb isn't pointing out we want to curve think ribs to hips and make sure that make sure that our hips are directly underneath our shoulders and then we're going to do pushing the knees out using this bench we're going to do tiny little steps and i like to do 20 each way so we'll go and say i've done 20 you should be feeling your glutes activating again making sure that your hips are tilted so that you're really firing those muscles and we'll do 20 this way as well once you've done 20 that way we'll change up the direction and another thing is is what i like to focus on is going side by side that really helps us because what we're so used to doing is going forwards all right we're always walking forward very rarely are we working on our body moving side to side so we do want to change up the directions so we're utilizing the muscles as much as possible again walking forwards and backwards really making sure that our knees aren't caving in while we're walking and doing this so pushing them out hips are tilted and we're doing 20 steps forward you'll also notice i'm not over reaching either they're very tiny movement and then we'll do 20 back then another thing that you can do is you can come down onto the ground and again just below the knee some people also have it just above the knee it really depends i personally like them just below the knee from here we can do some glute bridges so some of you may notice that there's a bit of a gap between the floor and my back you want to tilt that pelvis up make sure there's no no gap between your back and the ground then you're going to squeeze your bum up into the uh your hips into the air and you're also making sure that your knees are pushing out and your legs are pushing out against the band as well and then you can do some glute bridges as well not only is this really firing and activating the glutes but it's also helping the outsides of your hips and also your abductors while you're on the ground another one you can do and you can do about 10 to 15 reps of those what you want to focus on and if you don't know how many reps to do think think about your body and listen to your body and if you're feeling that fire in that activation i want you to try and do about six to eight more reps really really harnessing and embracing that that activation throughout those muscles you can bring the knee the band up above your knee you can also do single leg glute bridges so you'll alternate and really activating your glutes and as well as your hamstring well one thing that i want you to focus on and make sure that you're not doing is when you're in this position you don't want this hip dropping down here with the the hip that's the legs in the air so you want to make sure that it's nice and active all right opposite leg this is not okay we want it to make sure that everything is firing and you're really taking that load and activating the hamstrings there uh one two three four there's four there so far another one and i'll i don't want to overwhelm you guys but one more that you can do while you're standing up is you can come to a pole you can have the band just above the knee have the pole just to help you stabilize yourself and you can activate your glutes by using that resistance band and kicking your back leg back i can feel as soon as i started i can feel my glutes activate so you could do say 10 15 20 reps of those and then on the other side make sure when you're performing these movements you want to stay nice and square with everything you don't want to be performing a movement and then twisting the body that's a no go we want to stop make sure everything's in line pelvis is right stacked on top of underneath the shoulders and you're staying nice and square with everything don't rush it don't overdo it just really think about the body and what you're doing and guarantee you'll really really help another thing so a lot of us when we're learning how to swap properly uh you know our squat can be really affected by our mobility and and the range of our mobility so sometimes what i like to do is working on my swap patterns bringing the band just underneath the knees and my feet are directly underneath the hips i'm going to squat down and i'm really trying to focus on pushing my knees against that band so i'm getting my knee hip crease below me crease and i'm really activating the outsides of my glutes sometimes i find when i'm fatigued or when i'm i just haven't activated my muscles correctly sometimes i tend to have my knees pump tracking in all right we don't want to do that we want to save our knees we want to protect them which is what's so important when it comes to using these resistance bands and activating the right muscles so using this band squatting down you can hold it for about five seconds squatting up down and awesome here are just a few little uh tips and tricks that i use for my resistance band i hope that you enjoy it if you have any questions comment below and i'll try and fill it in in the next videos to come don't forget to like and subscribe and i'll catch you in the next [Music] this is one world now

Channel: Tia-Clair Toomey & Shane Orr

Views: 75,219

Rating: 4.9829059 out of 5

Keywords: crossfit

Id: ahxBQGM8pmc

Length: 12min 10sec (730 seconds)

Published: Fri Sep 25 2020