1 00:00:00,000 --> 00:00:02,669 all right this is day 2 of your 30 days 2 00:00:02,669 --> 00:00:04,890 of fitness with mind pump media super 3 00:00:04,890 --> 00:00:06,750 excited for you guys couple things 4 00:00:06,750 --> 00:00:08,490 before we get started today today we're 5 00:00:08,490 --> 00:00:11,219 gonna be focusing on mobility and Jordan 6 00:00:11,219 --> 00:00:13,080 eat so Justin's going to go through some 7 00:00:13,080 --> 00:00:15,089 mobility exercises as Sal and I 8 00:00:15,089 --> 00:00:17,400 discussed all the points to look out for 9 00:00:17,400 --> 00:00:19,350 then afterwards I will tie it all in 10 00:00:19,350 --> 00:00:21,810 going over why we program that and then 11 00:00:21,810 --> 00:00:24,480 also your guys's goals one thing to keep 12 00:00:24,480 --> 00:00:26,400 in mind before we start this workout is 13 00:00:26,400 --> 00:00:28,349 a lot of people when they get started 14 00:00:28,349 --> 00:00:31,109 are gonna want to do more if you follow 15 00:00:31,109 --> 00:00:33,120 the protocol I promise you'll see more 16 00:00:33,120 --> 00:00:35,130 results we're gonna slowly progress you 17 00:00:35,130 --> 00:00:37,500 every single day for the next 30 days 18 00:00:37,500 --> 00:00:40,350 looking forward to this let's go alright 19 00:00:40,350 --> 00:00:42,210 so what we have here today you guys is 20 00:00:42,210 --> 00:00:45,180 your mobility day and today's exercises 21 00:00:45,180 --> 00:00:46,770 are to address specifically the 22 00:00:46,770 --> 00:00:48,270 movements that we had to do yesterday 23 00:00:48,270 --> 00:00:50,219 first thing that we're gonna do is we're 24 00:00:50,219 --> 00:00:52,739 gonna get into the 9090 position so this 25 00:00:52,739 --> 00:00:55,170 is the front leg is bent at 90 degrees 26 00:00:55,170 --> 00:00:57,510 and the back leg is behind them bent at 27 00:00:57,510 --> 00:00:58,920 90 degrees 28 00:00:58,920 --> 00:01:01,350 that's the name 90 90 and you'll notice 29 00:01:01,350 --> 00:01:03,629 it's internal external rotation both 30 00:01:03,629 --> 00:01:05,610 sides and so what you want to do with 31 00:01:05,610 --> 00:01:08,340 the actual leg that's bent and in front 32 00:01:08,340 --> 00:01:10,020 of you you want to use that same hand 33 00:01:10,020 --> 00:01:12,000 that's your trail hand you want to use 34 00:01:12,000 --> 00:01:13,290 that to support you a lot of people 35 00:01:13,290 --> 00:01:14,939 won't be able to sit upright without 36 00:01:14,939 --> 00:01:16,920 bracing themselves that's totally okay 37 00:01:16,920 --> 00:01:18,030 eventually you wanna get to the point 38 00:01:18,030 --> 00:01:19,979 where you can sit upright without any 39 00:01:19,979 --> 00:01:22,560 support but even Justin needs to brace 40 00:01:22,560 --> 00:01:24,000 himself supportive out and you'll notice 41 00:01:24,000 --> 00:01:26,189 he'll posture up his chest comes up his 42 00:01:26,189 --> 00:01:27,720 shoulders are back he's sitting up tall 43 00:01:27,720 --> 00:01:29,939 and straight before he goes into this 44 00:01:29,939 --> 00:01:31,409 stretch and then when he leans into this 45 00:01:31,409 --> 00:01:33,869 stretch it's a very slow just a gradual 46 00:01:33,869 --> 00:01:35,220 movement and then when as soon as he 47 00:01:35,220 --> 00:01:36,210 feels a stretch you don't want to go 48 00:01:36,210 --> 00:01:38,909 really deep just hold that stretch then 49 00:01:38,909 --> 00:01:40,350 what you want to do is you want to drive 50 00:01:40,350 --> 00:01:43,110 the knee and the ankle of the front leg 51 00:01:43,110 --> 00:01:44,700 into the grass so he wants to create 52 00:01:44,700 --> 00:01:46,470 tension almost as like he's pushing 53 00:01:46,470 --> 00:01:49,380 himself away from the grass you don't 54 00:01:49,380 --> 00:01:51,119 want to do this as a passive movement 55 00:01:51,119 --> 00:01:52,710 everything's active he's staying tight 56 00:01:52,710 --> 00:01:54,720 you want to hold this position for about 57 00:01:54,720 --> 00:01:56,670 five to 10 seconds then come out all 58 00:01:56,670 --> 00:01:58,320 right and then he comes out he reset 59 00:01:58,320 --> 00:02:00,360 starts all over again postures himself 60 00:02:00,360 --> 00:02:03,600 back up good chest his up and then he's 61 00:02:03,600 --> 00:02:05,310 gonna slowly come into the stretch again 62 00:02:05,310 --> 00:02:07,439 once he feels that deep stretch he's 63 00:02:07,439 --> 00:02:09,989 gonna drive that knee and ankle into the 64 00:02:09,989 --> 00:02:12,810 grass and hold that tension for again 65 00:02:12,810 --> 00:02:13,860 five to 66 00:02:13,860 --> 00:02:16,650 and seconds before coming out resetting 67 00:02:16,650 --> 00:02:18,210 and doing it again 68 00:02:18,210 --> 00:02:19,980 you also notice Justin has his left arm 69 00:02:19,980 --> 00:02:22,170 out and he's keeping that in line with 70 00:02:22,170 --> 00:02:24,000 his left leg too that helps him stay 71 00:02:24,000 --> 00:02:26,370 aligned with his hips and he's gonna do 72 00:02:26,370 --> 00:02:28,620 this for five to ten reps on each side 73 00:02:28,620 --> 00:02:30,810 now this is one of those things that if 74 00:02:30,810 --> 00:02:32,550 this is difficult or you have a lot of 75 00:02:32,550 --> 00:02:34,440 issues and your low back or your hips or 76 00:02:34,440 --> 00:02:36,000 your knees all that stuff tends to stem 77 00:02:36,000 --> 00:02:38,490 from the hip mobility the ability for 78 00:02:38,490 --> 00:02:39,630 your hips to internally and externally 79 00:02:39,630 --> 00:02:42,090 rotate so even though we're prescribing 80 00:02:42,090 --> 00:02:44,670 you guys five to ten reps on your side 81 00:02:44,670 --> 00:02:46,590 it is okay to spend some extra time on 82 00:02:46,590 --> 00:02:48,300 this if this is actually an issue for 83 00:02:48,300 --> 00:02:50,100 you absolutely and this is just one side 84 00:02:50,100 --> 00:02:51,720 what you're watching right now is Justin 85 00:02:51,720 --> 00:02:54,360 working one side when he's ready to the 86 00:02:54,360 --> 00:02:55,920 other side you've got a switch do the 87 00:02:55,920 --> 00:02:58,530 exact same thing you know front leg now 88 00:02:58,530 --> 00:02:59,940 it's his left leg in the front ninety 89 00:02:59,940 --> 00:03:02,340 degrees back leg ninety degrees nice and 90 00:03:02,340 --> 00:03:04,200 tall it is totally normal if you notice 91 00:03:04,200 --> 00:03:06,989 one side is a lot easier or more 92 00:03:06,989 --> 00:03:08,940 difficult than the other most people are 93 00:03:08,940 --> 00:03:11,489 not exactly the same on both sides but 94 00:03:11,489 --> 00:03:14,160 make sure you do the same reps and tempo 95 00:03:14,160 --> 00:03:16,050 on each sides you don't want to create 96 00:03:16,050 --> 00:03:18,299 any imbalances either this side looks a 97 00:03:18,299 --> 00:03:19,950 little bit more difficult for Justin but 98 00:03:19,950 --> 00:03:21,330 yeah push that knee and that foot into 99 00:03:21,330 --> 00:03:22,830 the floor like you're trying to push 100 00:03:22,830 --> 00:03:25,110 yourself away create tension hold for 101 00:03:25,110 --> 00:03:27,000 five to ten seconds then back out and 102 00:03:27,000 --> 00:03:29,280 there you go and the more attention that 103 00:03:29,280 --> 00:03:30,720 you're creating on that knee and ankle 104 00:03:30,720 --> 00:03:32,250 driving the grass the better connect 105 00:03:32,250 --> 00:03:33,959 you're gonna be so really focus on 106 00:03:33,959 --> 00:03:36,060 driving that knee and ankle into the 107 00:03:36,060 --> 00:03:37,590 grass while you're in the stretch and 108 00:03:37,590 --> 00:03:39,720 you'll notice as soon as you start to do 109 00:03:39,720 --> 00:03:41,459 that you'll want to alleviate the 110 00:03:41,459 --> 00:03:43,830 stretch don't lose the stretch don't 111 00:03:43,830 --> 00:03:45,720 lose your posture state driving the knee 112 00:03:45,720 --> 00:03:47,910 and ankle and holding for five to ten 113 00:03:47,910 --> 00:03:51,030 seconds and then reset after your 90 90 114 00:03:51,030 --> 00:03:52,739 we are now gonna move over into his 115 00:03:52,739 --> 00:03:55,769 shoulder dislocates alright we're going 116 00:03:55,769 --> 00:03:58,080 to use the prototype for the axon stick 117 00:03:58,080 --> 00:04:00,030 for shoulder dislocates right here with 118 00:04:00,030 --> 00:04:02,040 Justin so Justin's gonna grab and any 119 00:04:02,040 --> 00:04:03,720 stick you could use a broomstick you can 120 00:04:03,720 --> 00:04:05,459 even use those guys from stick mobility 121 00:04:05,459 --> 00:04:07,769 stick any stick will actually work for 122 00:04:07,769 --> 00:04:09,480 this even if you didn't have a stick you 123 00:04:09,480 --> 00:04:11,280 could actually use a resistance band 124 00:04:11,280 --> 00:04:13,200 right but we recommend a rigid stick so 125 00:04:13,200 --> 00:04:15,239 Justin's going to take a relatively wide 126 00:04:15,239 --> 00:04:18,358 grip on this stick outside the shoulders 127 00:04:18,358 --> 00:04:21,089 and you want to keep your arms totally 128 00:04:21,089 --> 00:04:22,950 straight when you're doing this now this 129 00:04:22,950 --> 00:04:24,330 is the beginning of the movement this is 130 00:04:24,330 --> 00:04:27,540 where you start right at the waist and 131 00:04:27,540 --> 00:04:29,190 what Justin's gonna do is he's keeping 132 00:04:29,190 --> 00:04:30,330 his arm straight he's gonna lift to 133 00:04:30,330 --> 00:04:34,800 stick up over his head and keeping his 134 00:04:34,800 --> 00:04:37,290 arm straight come all the way down and 135 00:04:37,290 --> 00:04:40,350 back till he gets to his low back or 136 00:04:40,350 --> 00:04:42,240 glutes and comes back over now you'll 137 00:04:42,240 --> 00:04:44,160 notice when he starts the wrap you want 138 00:04:44,160 --> 00:04:46,610 to keep the shoulders down and depressed 139 00:04:46,610 --> 00:04:49,680 this is how you begin now when you come 140 00:04:49,680 --> 00:04:50,880 back to your waist by the way that's the 141 00:04:50,880 --> 00:04:52,620 first wrap so that was one wrap he's 142 00:04:52,620 --> 00:04:53,370 gonna do it again 143 00:04:53,370 --> 00:04:56,160 if this is too difficult for you because 144 00:04:56,160 --> 00:04:57,510 some of you may not be able to go all 145 00:04:57,510 --> 00:04:59,910 the way down and around go wider so that 146 00:04:59,910 --> 00:05:01,710 the wider you go the easier this 147 00:05:01,710 --> 00:05:03,510 movement is going to be the closer you 148 00:05:03,510 --> 00:05:04,620 bring your hands and the more 149 00:05:04,620 --> 00:05:06,360 challenging this is going to be that's 150 00:05:06,360 --> 00:05:08,190 right and you can also you don't have to 151 00:05:08,190 --> 00:05:09,780 go all the way around that's the goal 152 00:05:09,780 --> 00:05:12,060 but if you can't make it all the way 153 00:05:12,060 --> 00:05:15,300 down stop where you the limit and then 154 00:05:15,300 --> 00:05:16,620 bring it back over so you may not make 155 00:05:16,620 --> 00:05:19,440 it all the way around with this exercise 156 00:05:19,440 --> 00:05:23,310 it's a very slow tempo movement but you 157 00:05:23,310 --> 00:05:24,900 are maintaining tension he's keeping 158 00:05:24,900 --> 00:05:27,360 grip on the bar he's keeping his core 159 00:05:27,360 --> 00:05:29,430 it's a it's also hard to tell from this 160 00:05:29,430 --> 00:05:31,170 angle but he's also keeping his glute 161 00:05:31,170 --> 00:05:33,120 squeeze too is another another common 162 00:05:33,120 --> 00:05:34,320 mistake when people do shoulder 163 00:05:34,320 --> 00:05:36,090 dislocates as they bring it over their 164 00:05:36,090 --> 00:05:37,890 head they tend to arch their back to 165 00:05:37,890 --> 00:05:39,270 make up for it I just did right there 166 00:05:39,270 --> 00:05:41,640 that's not right so he'll keep his core 167 00:05:41,640 --> 00:05:43,320 as good as that looks we don't want him 168 00:05:43,320 --> 00:05:44,580 to do that that's right 169 00:05:44,580 --> 00:05:46,920 he'll keep his core engaged his glutes 170 00:05:46,920 --> 00:05:49,110 engaged and she has a nice neutral spine 171 00:05:49,110 --> 00:05:51,270 as he rotates his shoulders over now the 172 00:05:51,270 --> 00:05:53,970 idea is to do ten reps at a rep is a 173 00:05:53,970 --> 00:05:57,540 full way around so over and back over 174 00:05:57,540 --> 00:05:59,100 and back that would be one rep so ten 175 00:05:59,100 --> 00:06:01,920 reps and you want to do three sets of 10 176 00:06:01,920 --> 00:06:04,910 reps for this exercise again fantastic 177 00:06:04,910 --> 00:06:08,220 movement for shoulder mobility and then 178 00:06:08,220 --> 00:06:10,140 from here we're gonna move over into his 179 00:06:10,140 --> 00:06:12,660 lizard with a rotation all right we are 180 00:06:12,660 --> 00:06:15,030 going into the lizard with rotation now 181 00:06:15,030 --> 00:06:18,090 for Justin great great thoracic mobility 182 00:06:18,090 --> 00:06:20,220 a little bit of hip mobility even in 183 00:06:20,220 --> 00:06:21,660 there opens up the chest in the 184 00:06:21,660 --> 00:06:23,490 shoulders is a great movement so you're 185 00:06:23,490 --> 00:06:25,230 gonna be on the floor and right now he's 186 00:06:25,230 --> 00:06:26,370 on his hands and knees but you want to 187 00:06:26,370 --> 00:06:28,040 take a step forward with one your legs 188 00:06:28,040 --> 00:06:30,090 so that you're in this kind of like 189 00:06:30,090 --> 00:06:31,620 almost looks like a deep lunge position 190 00:06:31,620 --> 00:06:33,720 and the goal is for people that you try 191 00:06:33,720 --> 00:06:35,070 and get their foot up towards their hand 192 00:06:35,070 --> 00:06:36,450 as close well some of you may not even 193 00:06:36,450 --> 00:06:38,550 have the flexibility to get that foot up 194 00:06:38,550 --> 00:06:39,930 to your hand so you want to get there as 195 00:06:39,930 --> 00:06:41,340 close as you can 196 00:06:41,340 --> 00:06:42,570 if you can line it up right next your 197 00:06:42,570 --> 00:06:43,830 hand like Justin as that is the most 198 00:06:43,830 --> 00:06:45,870 ideal position you'll notice his trail 199 00:06:45,870 --> 00:06:47,669 leg he's trying to keep it nice and long 200 00:06:47,669 --> 00:06:49,050 and straight he's got great posture 201 00:06:49,050 --> 00:06:50,820 right now and then his right arm he's 202 00:06:50,820 --> 00:06:52,470 gonna bend her left arm scuse me he's 203 00:06:52,470 --> 00:06:54,510 gonna bend his elbow pointing it towards 204 00:06:54,510 --> 00:06:56,699 the grass and then he's gonna open up 205 00:06:56,699 --> 00:06:58,560 and slowly rotate and when he opens up 206 00:06:58,560 --> 00:07:00,479 he wants to rotate as far as he can 207 00:07:00,479 --> 00:07:02,310 reaching back while he looks with his 208 00:07:02,310 --> 00:07:03,870 he's looking at his pinkie with his eye 209 00:07:03,870 --> 00:07:06,000 and then rotate back pointing his elbow 210 00:07:06,000 --> 00:07:07,949 nice and slow and controlled movement 211 00:07:07,949 --> 00:07:09,150 like you see him doing right now this is 212 00:07:09,150 --> 00:07:10,169 not something you want to do 213 00:07:10,169 --> 00:07:12,900 ballistically you are rotating the spine 214 00:07:12,900 --> 00:07:15,240 so we're trying to wake that up get 215 00:07:15,240 --> 00:07:16,919 reconnected you don't want to be relaxed 216 00:07:16,919 --> 00:07:18,120 in any part of your body when you're 217 00:07:18,120 --> 00:07:19,560 doing this everything is gonna be tense 218 00:07:19,560 --> 00:07:21,780 and tight the back leg is tight and 219 00:07:21,780 --> 00:07:23,580 strong and straight that front foot is 220 00:07:23,580 --> 00:07:25,650 planted the arm that's on the ground 221 00:07:25,650 --> 00:07:27,780 he's pushing into the ground and when he 222 00:07:27,780 --> 00:07:29,700 comes up to the top when he rotates up 223 00:07:29,700 --> 00:07:31,919 you want to create a straight line from 224 00:07:31,919 --> 00:07:33,930 arm to arm like her shooting the 225 00:07:33,930 --> 00:07:35,550 lightning bolt through from the bottom 226 00:07:35,550 --> 00:07:37,770 arm all the way up through the top arm 227 00:07:37,770 --> 00:07:39,840 and we're gonna get three rounds of this 228 00:07:39,840 --> 00:07:41,910 of ten repetitions so Justin's gonna do 229 00:07:41,910 --> 00:07:44,970 ten rotations on the left side and then 230 00:07:44,970 --> 00:07:46,650 he's gonna switch and bring his right 231 00:07:46,650 --> 00:07:49,470 leg forward and get ten rotations on the 232 00:07:49,470 --> 00:07:51,000 opposite side and we'll do three total 233 00:07:51,000 --> 00:07:55,020 rounds of this now notice the tempo nice 234 00:07:55,020 --> 00:07:58,860 controlled tight tense tempo this is not 235 00:07:58,860 --> 00:08:01,349 a fast exercise not a fast movement you 236 00:08:01,349 --> 00:08:04,139 want to own every portion of these reps 237 00:08:04,139 --> 00:08:08,550 again three sets ten reps each side for 238 00:08:08,550 --> 00:08:10,590 the lizard with rotation and each time 239 00:08:10,590 --> 00:08:12,510 you want to challenge you're in range of 240 00:08:12,510 --> 00:08:14,250 motion right so each time justin is 241 00:08:14,250 --> 00:08:16,380 trying to get a little bit more rotation 242 00:08:16,380 --> 00:08:18,479 both internally and externally as he 243 00:08:18,479 --> 00:08:20,669 does this but it controlled like Sal 244 00:08:20,669 --> 00:08:22,380 saying and keeping tension the entire 245 00:08:22,380 --> 00:08:24,930 time all right guys so this was day two 246 00:08:24,930 --> 00:08:27,780 right it was a mobility they not like 247 00:08:27,780 --> 00:08:29,849 yesterday where you did your strength 248 00:08:29,849 --> 00:08:32,789 training today's goal with your workout 249 00:08:32,789 --> 00:08:35,339 really is to give you better ranges of 250 00:08:35,339 --> 00:08:38,039 motion prevent injury and connect you to 251 00:08:38,039 --> 00:08:40,469 new ranges of motion so let's go over 252 00:08:40,469 --> 00:08:42,659 those exercises one more time some of 253 00:08:42,659 --> 00:08:43,589 the movements you did today 254 00:08:43,589 --> 00:08:46,260 you did the 90 90 now with the 90 90 255 00:08:46,260 --> 00:08:48,390 you've got one hip an external rotation 256 00:08:48,390 --> 00:08:50,820 one hip and internal rotation and the 257 00:08:50,820 --> 00:08:52,680 goal of that is to get you to move into 258 00:08:52,680 --> 00:08:54,840 a new range of motion but then connect 259 00:08:54,840 --> 00:08:56,730 to that new range of motion so that when 260 00:08:56,730 --> 00:08:58,410 you do things like squats and deadlifts 261 00:08:58,410 --> 00:09:00,840 you've got more connection to your 262 00:09:00,840 --> 00:09:02,070 muscles you've got better recruitment 263 00:09:02,070 --> 00:09:03,660 patterns you're basically gonna build 264 00:09:03,660 --> 00:09:06,090 more muscle by having better mobility 265 00:09:06,090 --> 00:09:07,860 the next movement was a shoulder 266 00:09:07,860 --> 00:09:09,750 dislocate this is getting the shoulder 267 00:09:09,750 --> 00:09:13,650 to move in a deeper more complete range 268 00:09:13,650 --> 00:09:15,420 of motion this is excellent for rose 269 00:09:15,420 --> 00:09:18,360 overhead presses again preventing injury 270 00:09:18,360 --> 00:09:20,430 getting more connected to your exercises 271 00:09:20,430 --> 00:09:22,980 and the final movement we did was lizard 272 00:09:22,980 --> 00:09:25,260 rotation that's giving you that thoracic 273 00:09:25,260 --> 00:09:27,270 mobility you're gonna see some of the 274 00:09:27,270 --> 00:09:30,060 benefits in that tomorrow when you do 275 00:09:30,060 --> 00:09:33,000 some lower body exercises so what you'll 276 00:09:33,000 --> 00:09:34,470 notice with these workouts is we're 277 00:09:34,470 --> 00:09:37,590 gonna progress you the entire time today 278 00:09:37,590 --> 00:09:39,450 with mobility yesterday was strength 279 00:09:39,450 --> 00:09:42,120 tomorrow strength again for the lower 280 00:09:42,120 --> 00:09:44,970 body so also I want to make one more 281 00:09:44,970 --> 00:09:47,750 point here we're gonna focus on meat 282 00:09:47,750 --> 00:09:49,770 rather than cardio throughout this 283 00:09:49,770 --> 00:09:52,500 entire workout so what is neat that's 284 00:09:52,500 --> 00:09:54,570 non activity excuse me non-exercise 285 00:09:54,570 --> 00:09:57,000 activity thermogenesis that means we 286 00:09:57,000 --> 00:09:58,320 don't necessarily want you to schedule 287 00:09:58,320 --> 00:10:01,170 cardio at the gym although that's okay 288 00:10:01,170 --> 00:10:03,270 what we really want you to do is track 289 00:10:03,270 --> 00:10:05,280 your steps so get yourself a step 290 00:10:05,280 --> 00:10:07,560 tracker they're very inexpensive see how 291 00:10:07,560 --> 00:10:08,550 many steps you're taking every single 292 00:10:08,550 --> 00:10:11,850 day this first week let's aim for 10,000 293 00:10:11,850 --> 00:10:13,020 steps a day 294 00:10:13,020 --> 00:10:15,900 we are gonna progress you next week with 295 00:10:15,900 --> 00:10:17,250 the rest of your workouts you're gonna 296 00:10:17,250 --> 00:10:18,270 be that means we be burning more 297 00:10:18,270 --> 00:10:20,670 calories as you progress through this 298 00:10:20,670 --> 00:10:23,130 30-minute workout look share this video 299 00:10:23,130 --> 00:10:24,600 with your friends have them follow along 300 00:10:24,600 --> 00:10:27,720 it's a 30 day workout again strength 301 00:10:27,720 --> 00:10:30,630 mobility fat loss muscle building we're 302 00:10:30,630 --> 00:10:32,370 gonna cover it all in these workouts 303 00:10:32,370 --> 00:10:34,380 also subscribe to this channel so you 304 00:10:34,380 --> 00:10:35,700 get notifications when we post a new 305 00:10:35,700 --> 00:00:00,000 video