all right this is day 2 of your 30 days
of fitness with mind pump media super
excited for you guys couple things
before we get started today today we're
gonna be focusing on mobility and Jordan
eat so Justin's going to go through some
mobility exercises as Sal and I
discussed all the points to look out for
then afterwards I will tie it all in
going over why we program that and then
also your guys's goals one thing to keep
in mind before we start this workout is
a lot of people when they get started
are gonna want to do more if you follow
the protocol I promise you'll see more
results we're gonna slowly progress you
every single day for the next 30 days
looking forward to this let's go alright
so what we have here today you guys is
your mobility day and today's exercises
are to address specifically the
movements that we had to do yesterday
first thing that we're gonna do is we're
gonna get into the 9090 position so this
is the front leg is bent at 90 degrees
and the back leg is behind them bent at
90 degrees
that's the name 90 90 and you'll notice
it's internal external rotation both
sides and so what you want to do with
the actual leg that's bent and in front
of you you want to use that same hand
that's your trail hand you want to use
that to support you a lot of people
won't be able to sit upright without
bracing themselves that's totally okay
eventually you wanna get to the point
where you can sit upright without any
support but even Justin needs to brace
himself supportive out and you'll notice
he'll posture up his chest comes up his
shoulders are back he's sitting up tall
and straight before he goes into this
stretch and then when he leans into this
stretch it's a very slow just a gradual
movement and then when as soon as he
feels a stretch you don't want to go
really deep just hold that stretch then
what you want to do is you want to drive
the knee and the ankle of the front leg
into the grass so he wants to create
tension almost as like he's pushing
himself away from the grass you don't
want to do this as a passive movement
everything's active he's staying tight
you want to hold this position for about
five to 10 seconds then come out all
right and then he comes out he reset
starts all over again postures himself
back up good chest his up and then he's
gonna slowly come into the stretch again
once he feels that deep stretch he's
gonna drive that knee and ankle into the
grass and hold that tension for again
five to
and seconds before coming out resetting
and doing it again
you also notice Justin has his left arm
out and he's keeping that in line with
his left leg too that helps him stay
aligned with his hips and he's gonna do
this for five to ten reps on each side
now this is one of those things that if
this is difficult or you have a lot of
issues and your low back or your hips or
your knees all that stuff tends to stem
from the hip mobility the ability for
your hips to internally and externally
rotate so even though we're prescribing
you guys five to ten reps on your side
it is okay to spend some extra time on
this if this is actually an issue for
you absolutely and this is just one side
what you're watching right now is Justin
working one side when he's ready to the
other side you've got a switch do the
exact same thing you know front leg now
it's his left leg in the front ninety
degrees back leg ninety degrees nice and
tall it is totally normal if you notice
one side is a lot easier or more
difficult than the other most people are
not exactly the same on both sides but
make sure you do the same reps and tempo
on each sides you don't want to create
any imbalances either this side looks a
little bit more difficult for Justin but
yeah push that knee and that foot into
the floor like you're trying to push
yourself away create tension hold for
five to ten seconds then back out and
there you go and the more attention that
you're creating on that knee and ankle
driving the grass the better connect
you're gonna be so really focus on
driving that knee and ankle into the
grass while you're in the stretch and
you'll notice as soon as you start to do
that you'll want to alleviate the
stretch don't lose the stretch don't
lose your posture state driving the knee
and ankle and holding for five to ten
seconds and then reset after your 90 90
we are now gonna move over into his
shoulder dislocates alright we're going
to use the prototype for the axon stick
for shoulder dislocates right here with
Justin so Justin's gonna grab and any
stick you could use a broomstick you can
even use those guys from stick mobility
stick any stick will actually work for
this even if you didn't have a stick you
could actually use a resistance band
right but we recommend a rigid stick so
Justin's going to take a relatively wide
grip on this stick outside the shoulders
and you want to keep your arms totally
straight when you're doing this now this
is the beginning of the movement this is
where you start right at the waist and
what Justin's gonna do is he's keeping
his arm straight he's gonna lift to
stick up over his head and keeping his
arm straight come all the way down and
back till he gets to his low back or
glutes and comes back over now you'll
notice when he starts the wrap you want
to keep the shoulders down and depressed
this is how you begin now when you come
back to your waist by the way that's the
first wrap so that was one wrap he's
gonna do it again
if this is too difficult for you because
some of you may not be able to go all
the way down and around go wider so that
the wider you go the easier this
movement is going to be the closer you
bring your hands and the more
challenging this is going to be that's
right and you can also you don't have to
go all the way around that's the goal
but if you can't make it all the way
down stop where you the limit and then
bring it back over so you may not make
it all the way around with this exercise
it's a very slow tempo movement but you
are maintaining tension he's keeping
grip on the bar he's keeping his core
it's a it's also hard to tell from this
angle but he's also keeping his glute
squeeze too is another another common
mistake when people do shoulder
dislocates as they bring it over their
head they tend to arch their back to
make up for it I just did right there
that's not right so he'll keep his core
as good as that looks we don't want him
to do that that's right
he'll keep his core engaged his glutes
engaged and she has a nice neutral spine
as he rotates his shoulders over now the
idea is to do ten reps at a rep is a
full way around so over and back over
and back that would be one rep so ten
reps and you want to do three sets of 10
reps for this exercise again fantastic
movement for shoulder mobility and then
from here we're gonna move over into his
lizard with a rotation all right we are
going into the lizard with rotation now
for Justin great great thoracic mobility
a little bit of hip mobility even in
there opens up the chest in the
shoulders is a great movement so you're
gonna be on the floor and right now he's
on his hands and knees but you want to
take a step forward with one your legs
so that you're in this kind of like
almost looks like a deep lunge position
and the goal is for people that you try
and get their foot up towards their hand
as close well some of you may not even
have the flexibility to get that foot up
to your hand so you want to get there as
close as you can
if you can line it up right next your
hand like Justin as that is the most
ideal position you'll notice his trail
leg he's trying to keep it nice and long
and straight he's got great posture
right now and then his right arm he's
gonna bend her left arm scuse me he's
gonna bend his elbow pointing it towards
the grass and then he's gonna open up
and slowly rotate and when he opens up
he wants to rotate as far as he can
reaching back while he looks with his
he's looking at his pinkie with his eye
and then rotate back pointing his elbow
nice and slow and controlled movement
like you see him doing right now this is
not something you want to do
ballistically you are rotating the spine
so we're trying to wake that up get
reconnected you don't want to be relaxed
in any part of your body when you're
doing this everything is gonna be tense
and tight the back leg is tight and
strong and straight that front foot is
planted the arm that's on the ground
he's pushing into the ground and when he
comes up to the top when he rotates up
you want to create a straight line from
arm to arm like her shooting the
lightning bolt through from the bottom
arm all the way up through the top arm
and we're gonna get three rounds of this
of ten repetitions so Justin's gonna do
ten rotations on the left side and then
he's gonna switch and bring his right
leg forward and get ten rotations on the
opposite side and we'll do three total
rounds of this now notice the tempo nice
controlled tight tense tempo this is not
a fast exercise not a fast movement you
want to own every portion of these reps
again three sets ten reps each side for
the lizard with rotation and each time
you want to challenge you're in range of
motion right so each time justin is
trying to get a little bit more rotation
both internally and externally as he
does this but it controlled like Sal
saying and keeping tension the entire
time all right guys so this was day two
right it was a mobility they not like
yesterday where you did your strength
training today's goal with your workout
really is to give you better ranges of
motion prevent injury and connect you to
new ranges of motion so let's go over
those exercises one more time some of
the movements you did today
you did the 90 90 now with the 90 90
you've got one hip an external rotation
one hip and internal rotation and the
goal of that is to get you to move into
a new range of motion but then connect
to that new range of motion so that when
you do things like squats and deadlifts
you've got more connection to your
muscles you've got better recruitment
patterns you're basically gonna build
more muscle by having better mobility
the next movement was a shoulder
dislocate this is getting the shoulder
to move in a deeper more complete range
of motion this is excellent for rose
overhead presses again preventing injury
getting more connected to your exercises
and the final movement we did was lizard
rotation that's giving you that thoracic
mobility you're gonna see some of the
benefits in that tomorrow when you do
some lower body exercises so what you'll
notice with these workouts is we're
gonna progress you the entire time today
with mobility yesterday was strength
tomorrow strength again for the lower
body so also I want to make one more
point here we're gonna focus on meat
rather than cardio throughout this
entire workout so what is neat that's
non activity excuse me non-exercise
activity thermogenesis that means we
don't necessarily want you to schedule
cardio at the gym although that's okay
what we really want you to do is track
your steps so get yourself a step
tracker they're very inexpensive see how
many steps you're taking every single
day this first week let's aim for 10,000
steps a day
we are gonna progress you next week with
the rest of your workouts you're gonna
be that means we be burning more
calories as you progress through this
30-minute workout look share this video
with your friends have them follow along
it's a 30 day workout again strength
mobility fat loss muscle building we're
gonna cover it all in these workouts
also subscribe to this channel so you
get notifications when we post a new
video