Exploring Movement Prep with Ashley Kowalewski from LSU

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Exploring people, exploring our body, the HS on our inside edge of the foot, crossing you from here.
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Different angles.
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Like these kids don't want to be here.
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Perception is the engine that drives our entire experience.
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On today's episode of the Performance Explorer project, I have Ashley Kovalesky, strength coach for LSG volleyball and tennis.
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She's going to take me through her ground-based preparation for her athletes and then transition that up to our feet with her isometric series of how we can get into these positions and own them, and then start to introduce some of the torso, getting to some reactive components, getting to some partner work, building to a culminated movement of what she would define as this rear foot elevated split squat and how do we progress to that?
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Layering movements, peeling back things when we need it.
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But walking through this session, I love this thoroughly.
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I'm going to be including a lot of this in my programming.
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I hope you guys enjoy this.
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I definitely think you are.
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Let's get into this.
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So we're at coffee yesterday.
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You mentioned it a couple times, and I feel like you've mentioned it a lot following me on social media, seeing things, and its preparation determines expression.
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Where did that come from?
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Honestly, the more that I've delved into warmups and what it is, right?
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A warmup is not just a warmup.
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It's not just how we get ourselves ready for the lift.
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It's part of our training session.
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So if it really matters, a a lazy dynamic warmup is not going to get us ready for what we have to do in the training session today.
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Yeah.
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So how you prime, how you prep the body matters.
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And we know that and we can say that to each other as strength coaches.
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But have you ever really zeroed in on what that means?
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I didn't before this.
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You know, that within the last maybe six months, I've gotten really curious and delved into it.
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So am I looking at creating tension, bracing, isometric movement?
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Am I getting the hip ready for actually what's about to happen instead of just doing some mini-band series or a little bit of mobility?
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Am I introducing it to the positions that I'm looking to put it in and looking to stress it in?
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And then letting it, whether with isometrics or dynamic movement, getting it ready to express what I want to see, right?
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On the floor within the movement, whatever that means.
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I look at warm-up is even the word warm-up.
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Some people like to use it.
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I think it's common, we use it, but that preparation thing, I don't have a general warm-up.
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I don't have, unless someone loves to do their phone roller routine or loves to do their thing.
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And some guys they develop their own, I call it like their movement hygiene.
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Like they have their favorite movements and they reference them daily.
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I do the same thing.
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But the the warm-up, the preparation, the whatever we want to do, that is what's driving the session.
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So the warm-up should lead.
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It should lead into it.
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And I like to look at the warm-up as like I like to blur the lines.
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I don't like it when people know, oh, this is when I start taking it serious.
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So when we were doing all that stuff, you used the word over and over again that I really liked, and it was ownership.
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How does that fit within this model that you're talking about?
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So for me, the the big piece of ownership, it does it extends past the movement and it extends into the program, right?
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Are you owning the process of what this looks like?
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So ownership drives intent, right?
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That's one of the biggest pieces of everything that we're doing.
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So, and then I'll take this back further into preparation, right?
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Your preparation can help you along with your ownership, right?
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The prep can help you own those movements, own positions, and own the exercise, just generally speaking for yourself.
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And then that ownership can actually also help drive adaptation, right?
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Because that ownership, when it does increase your intent, now we go into the adaptation piece.
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If you're not really giving me what you got, if you're just going through the motions with this movement, you haven't owned that movement.
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You haven't owned that position, and you haven't owned the process.
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And your adaptation will struggle.
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I can write the best program in the world.
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And we talk about buy-in all the time as coaches.
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I can write the best program, national championship caliber winning.
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I've never won a Natty, but I can imagine I would, right?
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Write this best program possible.
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And if you don't own it, it's not yours, you don't take it seriously, and you don't let it be the driver, you don't drive that intent forward, the adaptation is not going to happen.
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And I think the second piece of that for me is that curiosity drives adaptation.
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Because when we have rigid systems, we close the door to better solutions.
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When you say the word intent, that's probably one of my favorite words in this field because I think the intent behind an exercise is more important than the exercise.
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Everyone wants to talk about unilateral, bilateral, push-pull, whatever, whatever the argument is, Olympic lifting, non-olympic lifting, the intent behind it is more important.
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Why are you choosing the exercise as a coach?
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How much detail are you giving them from a coach?
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Are you giving them the kind of guardrails to fail?
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Like how I was going through some of the movements and I was not succeeding, but safely.
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I'm safe, I'm comfortable.
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How can I become confident here?
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But then also the intent from the athlete.
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Like, are they empowered?
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Are they buy-in is not my favorite word?
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I think buy-in is a one-way street, trust is a two-way street.
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Um, I've never heard an athlete say, I mean, I really bought into my coach.
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Like, I'm I've just never heard that.
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I've heard I trust my coach.
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Buy-in is down.
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I think trust is up and down.
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Um, but when you say that word intent, to me that that changes the game.
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So, how how do you drive that intent with those athletes as you're getting them to have more ownership and going into that curiosity?
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First of all, love that piece.
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Like, really, truly the trust aspect and the back and forth and their ability to trust you, the good communication, the great communication that then creates a two-way street, right?
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It's not me communicating down to you, it's not me speaking to you.
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Communication goes both ways.
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Yep.
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So that's the first piece to that, actually, to me, is making sure that we establish great communication between the two of us.
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Does something hurt?
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And you just hold on to it because you don't want to tell me, you don't want to disappoint me.
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Ew.
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I don't like that.
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I want to adapt every single time.
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I want to adapt my program to fit the athlete in front of me.
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I don't ever want my athletes to feel like they have to adapt to fit my program.
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We've we've lost the track, right?
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We've lost the point if that's what we're doing.
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So that is my biggest driver of creating ownership for them.
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Is this is yours.
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This was your choice.
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You chose that, right?
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A little bit of autonomy.
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And that's it's guided autonomy.
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Yeah.
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Right?
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It's not, I'm not going in there and being like, well, guys, pick your session for the day.
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No, there's guided autonomy in all of that things.
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Sometimes it's the illusion of choice.
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Do you want to do this or this?
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Both things I'm okay with.
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Both things I'm great with, right?
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And so we spend the first few weeks just learning, exploring movement, being curious.
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Can you access the positions?
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There are things that I will go through in the prep movements, in my ground-based movements, where all I want to do is see if you can access those positions.
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And if you can, great.
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If you cannot, it's also great feedback for me.
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I know I have to regress this slightly in order to give you that win, in order to, again, create adaptation.
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Because the intent, you can go hard all day long.
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But if you can't do what I'm asking you to do, we're losing out on adaptation if it's done poorly.
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So I think that I kind of I kind of fall on the other side of that as well, where yes, intent matters, right?
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The intent you can attack that movement, but I need to make sure you can do it.
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I need to make sure that I'm giving you access to that adaptation and the ability to take that intent full, we'll call it full scale, right?
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To go in hard on that.
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So that's the first piece is like that great communication back and forth.
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And then again, having helping them own the process by giving them that self-selection.
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Hey, no, I I'm going to get right, my low body is going to get stronger, and here's how I'm gonna do it.
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I really enjoy rear foot elevated split squats.
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Okay, that's what you want to choose, great.
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That's for you.
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Here's how we'll progress that because that's my job as the coach to come in and then say, okay, you chose this.
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You chose this rear foot elevated over a front foot elevated or over a split squat or over a single leg squat off a box, right?
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I may give those options in the same day.
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But they're gonna, they might have different rep schemes, they might have different tempo.
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But that's me individualizing for you as my athlete.
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This is not, this is me adapting to you, adapting my program to fit you and your needs, not you adjusting to me and all of a sudden feeling like you have to get underneath a barbell and do a back squat because it's in the program.
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I think that the more fluid I am and the more curious I am about the athlete in front of me, the better we get to the adaptation that I'm desiring and that they're desiring as well.
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They see it, now they trust me, now they know they can bring those things to me and that I am going to make a meaningful change.
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I'm not just gonna tell them sucks.
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That sucks.
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So, oh, you're so bad.
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Oh, you're so weak, oh you're so whatever.
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We're not gonna make it about that.
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We're gonna make it about are you getting out of this session what you need to get out of this session?
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And if you're not, how do I, as the coach, give you that?
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When we were going through all the ground-based movements and you're taking me through them, I think as a coach, it's for one, it's good to be coached, but it's the the questions like where do you feel it?
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How do you feel it?
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That curiosity, because we don't know what's going on inside someone's body.
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We have may have a guest.
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I know when I did it, I feel it there.
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That doesn't mean you feel it there.
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And you were referencing earlier this this collaboration.
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And I think that's most important.
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I look at it almost like a road trip.
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We can be going to the same destination, but do you want to take the scenic route?
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Do we need to get there in a hurry?
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Do you want to stop?
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And some coaches are just like, no, we're not stopping, we're pushing through.
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Well, why why?
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What if they gotta what if they gotta go to the bathroom?
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What if they want snacks?
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Like, what if like they should be a part of this journey because realistically, it's their journey, it's not yours.
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You are just there to help get them to the goal.
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Because if you don't exist, an athlete can athlete without a coach.
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Yeah, a coach cannot coach without an athlete.
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So, did that collaboration come from just trial and error?
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Like you just did it that way, you've always done it that way.
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Was it a team?
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What got you pointing in that direction?
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My own experiences as an athlete, to be honest with you.
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I had excellent strength coaches.
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I had amazing coaches, but I had this is the program, do it.
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There is no adjustment.
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There is no alternative, there is no other way.
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And you know what?
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That's okay.
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That I'm not saying that within a program that you can't have uniformity.
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I think it can be a beautiful thing, right?
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That's fine.
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It's not for me.
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It's not the way I want to communicate with athletes, it's not the way I want athletes to see me.
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I don't want to be seen as rigid.
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I want to be seen as somebody who is curious and adaptable and just generally in life wants to know, wants to create this area of I'm a human being, so I will judge, right?
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I am.
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I'm that I'm gonna own that.
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Yeah, but can I lead with curiosity in all of those things?
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Does this work?
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If it doesn't, why doesn't it?
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Is there a better way?
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If there is, what is it?
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If there's not, what can I revert to?
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Right?
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How can I take this back?
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How can I make it better?
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And so from my own experiences as a 90s baby, it was shut up, do what you're told, and that makes you coachable.
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That makes you valuable.
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I don't have to, you don't ask too many questions, right?
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And some coaches don't enjoy that when athletes ask why or what?
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I don't, or and I I want I want the questions.
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Me too.
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Yeah.
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Me too.
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I so so I open with that and I lead with that.
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So when I ask you a question, does it make you feel more comfortable asking me a question in return?
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100%.
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And that's what I want.
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I think you care about me.
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I want to create that.
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I want to, I want to be curious about you.
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And this extends to their lives as well.
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I do, in fact, care about that test you took today.
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I do, in fact, care that your mom had surgery two weeks ago.
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How is she doing today?
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And so that extends and it creates that bigger circle for us of I'm always comfortable pulling people into the circle.
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It's not a problem.
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It happens within the coaching sphere, it happens, it's not too personal.
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I don't need to know what you did this weekend.
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It's not what I'm talking about.
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Yep.
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But I am curious about your life and the stressors that are are happening in your life, outside your life, around your life, on the periphery, whatever, because that follows you into the weight room.
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So if I know that there's been something going on with you and we need to make an adjustment on the day, today is not your max velo day.
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It's not looking good on you.
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I know what happened yesterday.
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I understand the day you had, I know the practice you had, I know the strain you're under.
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Do we need to stress and strain?
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Yes.
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Do we need to create adaptation under load?
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Yes.
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Is that for you today?
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And you can look at me and say, mm-mm, it's not.
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Cool, let's switch your days around.
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I'm not above that.
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So I think the more that I can diminish my ego and increase my curiosity and lead with that and let them know that I generally I want to know.
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I genuinely want to know what's going on with you.
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If that makes you feel more open to tell me, to be honest with me, create great lines of communication, now we trust each other.
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Because I know you're not gonna hold back on me if you don't feel good.
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I know you're not gonna hold back on me if something hurts.
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And that's great, right?
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That helps me be a better coach.
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It helps me to, again, if we're talking about adaptation, if I only make coaching about adaptation, that's how I'm gonna get it.
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That's the only way, in my opinion, that I'm gonna get it.
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It's not by just pushing you past these limits and calling being a hard ass.
00:12:45.679 --> 00:12:46.720
That's not it for me.
00:12:46.879 --> 00:12:47.840
I am gonna push you.
00:12:47.919 --> 00:12:51.600
I am gonna I'm gonna make you capable of things you didn't know you were capable of.
00:12:51.919 --> 00:12:54.399
Because you trust me and you're gonna do it when I say to do it.
00:12:54.879 --> 00:12:56.720
But not because I just blindly said that.
00:12:56.799 --> 00:12:57.039
Yeah.
00:12:57.200 --> 00:12:58.080
I'm gonna take you there.
00:12:58.240 --> 00:12:59.840
I want you to own these positions first.
00:13:00.000 --> 00:13:02.240
I want you to be able to learn and grow with me.
00:13:02.559 --> 00:13:05.440
Because that coach athlete relationship is new every time.
00:13:06.240 --> 00:13:06.879
Every time.
00:13:07.039 --> 00:13:08.559
You're never coaching the same athlete twice.
00:13:08.720 --> 00:13:08.960
For sure.
00:13:09.279 --> 00:13:10.559
Ever, even if it's the same person.
00:13:10.799 --> 00:13:11.120
For sure.
00:13:11.279 --> 00:13:11.519
Right?
00:13:11.600 --> 00:13:13.679
I'm never coaching the same athlete twice.
00:13:13.840 --> 00:13:15.919
So I still need to remain curious about you.
00:13:16.000 --> 00:13:17.840
I may think I know how you move.
00:13:18.000 --> 00:13:22.320
I may think I know how you tolerate certain loads, certain stresses, but I don't.
00:13:23.759 --> 00:13:30.399
When it comes to the volleyball girls, is you're introducing a lot of these movements that are a little non-traditional, especially the ground-based stuff.
00:13:30.559 --> 00:13:37.840
And you got girls that are six foot plus interacting with the ground that outside of diving to it, they probably don't spend a lot of time there.
00:13:38.000 --> 00:13:42.879
I mean, you grow away from the ground, you get you're at LSU because you can get away from the ground.
00:13:42.960 --> 00:13:43.200
Yeah.
00:13:43.360 --> 00:13:45.120
So now you're pulling them back to the ground.
00:13:45.279 --> 00:13:47.200
How has that relationship been with them building?
00:13:47.279 --> 00:13:49.120
Is it do they look at that as like a fun thing?
00:13:49.279 --> 00:13:49.919
Is it different?
00:13:50.080 --> 00:13:53.600
Is it how do they approach that sort of as you introduce these movements?
00:13:53.919 --> 00:13:57.039
So depending on where we put it, it can be fun.
00:13:57.600 --> 00:14:01.600
We do a lot of crawling, we do a lot of stuff on the ground, but it may be win competition.
00:14:01.759 --> 00:14:04.159
I bring in competition to a lot of the things that we do.
00:14:04.320 --> 00:14:05.039
I enjoy that.
00:14:05.200 --> 00:14:05.919
They enjoy that.
00:14:06.080 --> 00:14:07.679
Athletes want to compete.
00:14:08.000 --> 00:14:09.039
Can we do those things?
00:14:09.200 --> 00:14:10.000
Can we make it about time?
00:14:10.159 --> 00:14:11.360
Can we make it about duration?
00:14:11.519 --> 00:14:12.639
Can we make it a race?
00:14:12.799 --> 00:14:13.120
Right?
00:14:13.200 --> 00:14:18.960
There's the first a first piece you can get a little bit more, a little bit of curiosity from them of ooh, I like that.
00:14:19.279 --> 00:14:28.240
But just in putting these taller girls on the ground or putting people who don't have a lot of experience doing ground-based movements on the ground, they think at first they think it's a joke.
00:14:28.559 --> 00:14:30.480
They think I'm asking them to do something very simple.
00:14:30.639 --> 00:14:30.799
Yeah.
00:14:31.039 --> 00:14:32.799
I've been told that I make things look too easy.
00:14:33.200 --> 00:14:36.720
I'm gonna be honest, that stuff was a little more difficult than I anticipated.
00:14:37.120 --> 00:14:37.919
And you know what?
00:14:38.240 --> 00:14:38.559
Good.
00:14:38.720 --> 00:14:38.960
Yeah.
00:14:39.360 --> 00:14:40.320
Because I'm a pro.
00:14:40.559 --> 00:14:43.600
And again, if I want you to trust me and I can't do it, 100%.
00:14:44.559 --> 00:14:45.039
Uh-uh.
00:14:45.360 --> 00:14:45.600
Right?
00:14:45.840 --> 00:14:46.720
So so I care.
00:14:46.879 --> 00:14:47.840
I care about myself.
00:14:48.000 --> 00:14:51.360
I am capable of doing all of these things, and I'm gonna make you capable as well.
00:14:51.600 --> 00:14:53.440
Can you stick with me long enough to do that?
00:14:53.840 --> 00:14:57.440
That to me is the big driver is I can do this.
00:14:57.679 --> 00:15:01.759
I'm 33 years old and old and washed up and retired and injured and broken.
00:15:02.080 --> 00:15:02.799
I can do this.
00:15:02.960 --> 00:15:04.960
So can you, elite level athlete.
00:15:05.200 --> 00:15:06.399
Do you trust me to get you there?
00:15:06.559 --> 00:15:11.039
With the way I communicate to you, the way I talk to you, the way I don't talk down to you, right?
00:15:11.200 --> 00:15:12.720
I'm gonna bring you up to this level.
00:15:12.879 --> 00:15:16.799
And so putting them down on my level on the ground, that's the first part I'll stop with.
00:15:16.879 --> 00:15:18.080
Hey, how's it feel to be down here with me?
00:15:18.399 --> 00:15:20.879
This is that are you seeing the world from where I'm seeing the world now?
00:15:21.039 --> 00:15:22.240
And we're funny and we're ha ha.
00:15:22.639 --> 00:15:26.000
And then we start going into these positions and they realize, oh, I gotta lock in.
00:15:26.080 --> 00:15:26.720
This is hard.
00:15:26.799 --> 00:15:27.039
Yeah.
00:15:27.200 --> 00:15:29.279
Like, I aka, what are we doing?
00:15:29.600 --> 00:15:31.519
Why does my hamstring hurt so bad?
00:15:31.840 --> 00:15:32.879
The next day they'll come in.
00:15:33.039 --> 00:15:34.559
Why am I sore from that?
00:15:34.960 --> 00:15:36.000
It's new, right?
00:15:36.159 --> 00:15:36.320
Yeah.
00:15:36.559 --> 00:15:37.279
Let's own that.
00:15:37.360 --> 00:15:43.360
So them going in and owning those positions and seeing within six weeks, I'll revert them back to the simplest version.
00:15:43.519 --> 00:15:45.039
So we'll go through our progression.
00:15:45.200 --> 00:15:47.120
Within three weeks, we'll we'll take a little step.
00:15:47.279 --> 00:15:54.320
In the four or five weeks, take another little step, and we'll end with some of our top end progressions on some of those ground-based movements, isometrics, etc.
00:15:54.960 --> 00:15:58.799
And then in week seven or eight, I'll revert them back to the simplest version.
00:15:59.039 --> 00:16:00.559
And they're like, man, this is easy.
00:16:00.720 --> 00:16:03.120
They'll be in that reverse plank position and they'll okay.
00:16:03.279 --> 00:16:04.240
This is simple now.
00:16:04.879 --> 00:16:05.440
Wild.
00:16:05.679 --> 00:16:05.919
Right?
00:16:06.080 --> 00:16:06.559
Which is you.
00:16:06.639 --> 00:16:12.559
And again, you it it gives them that win, it pulls them back into the present moment of I remember when I couldn't do this.
00:16:12.639 --> 00:16:12.960
Yeah.
00:16:13.200 --> 00:16:14.320
And there's the trust.
00:16:14.480 --> 00:16:16.399
There's the she knows what she's talking about.
00:16:16.559 --> 00:16:17.840
And I don't need to prove anything.
00:16:17.919 --> 00:16:21.519
That's one thing in my life, and in my coaching career, I don't feel like I need to prove a thing.
00:16:21.759 --> 00:16:22.559
Not to other coaches.
00:16:22.639 --> 00:16:24.879
You do need to prove to your athletes that you know what you're talking about.
00:16:25.120 --> 00:16:26.320
And and they need those wins.
00:16:27.039 --> 00:16:27.120
Right.
00:16:27.200 --> 00:16:27.279
Yeah.
00:16:27.440 --> 00:16:34.240
And but but in that for me is even to them, I don't know that I feel that way, that I feel I need to prove it, but that's my provision.
00:16:34.320 --> 00:16:44.480
That's way of providing for you, is by giving you the best programming, giving you my best self, giving you being able to provide what you need in that moment.
00:16:44.720 --> 00:16:45.519
I love that.
00:16:45.759 --> 00:16:46.879
You and I have talked about that.
00:16:46.960 --> 00:16:47.919
I feel like you're the same way.
00:16:48.080 --> 00:16:48.960
You love to provide.
00:16:49.360 --> 00:16:54.159
You love to not only put out great information, you love to your your kids, right?
00:16:54.320 --> 00:16:57.679
Your your life in general is about provision.
00:16:57.919 --> 00:16:58.799
So is mine.
00:16:59.200 --> 00:17:00.799
It just looks a little bit different.
00:17:01.039 --> 00:17:02.879
I love providing great conversation.
00:17:03.039 --> 00:17:06.880
I love providing these athletes with an outlet for sometimes it's frustration.
00:17:07.119 --> 00:17:08.079
I just need to train.
00:17:08.240 --> 00:17:09.519
I need to feel something today.
00:17:09.759 --> 00:17:10.160
Cool.
00:17:10.400 --> 00:17:11.839
How can I do that without hurting you?
00:17:12.000 --> 00:17:12.240
Yeah.
00:17:12.400 --> 00:17:16.799
How can we do that without being goofy and like really, really safety is first?
00:17:17.119 --> 00:17:19.279
You and I had that conversation off air, right?
00:17:19.440 --> 00:17:20.319
Safety is paramount.
00:17:20.559 --> 00:17:20.799
Always.
00:17:20.960 --> 00:17:28.319
So am I communicating to you in a way where we can be intense and we can go hard and we can do these things and have these progressions and be safe?
00:17:28.559 --> 00:17:29.599
Yes, every time.
00:17:29.839 --> 00:17:42.240
So we take those things and when they see that, and when they see that those ground-based movements do have a progression, and it's not just crawling on the ground, and it's not just holding a dead bug or anything like that, all of a sudden we see that I can challenge you.
00:17:42.480 --> 00:17:45.920
And what do you think happens truly for the first time when they can't do it?
00:17:46.400 --> 00:17:54.559
I mean, depending upon the athlete you have, but I would imagine at that level, and there's a higher they they want to now meet that new level of challenge.
00:17:54.799 --> 00:17:55.759
They're not gonna back down.
00:17:56.000 --> 00:17:59.440
You don't go play volleyball at LSU to back down from an exercise.
00:17:59.599 --> 00:18:01.039
You're going to meet that new challenge.
00:18:01.200 --> 00:18:01.359
Yeah.
00:18:01.440 --> 00:18:03.200
Okay, rolling in with this reverse plank.
00:18:03.279 --> 00:18:06.160
What I want to see right off the bat is just you mastering stillness.
00:18:06.319 --> 00:18:06.480
Okay.
00:18:06.640 --> 00:18:08.720
So I want you to stack your hands underneath your shoulders.
00:18:08.880 --> 00:18:09.839
I don't want them too far out.
00:18:10.000 --> 00:18:10.240
Okay.
00:18:10.480 --> 00:18:11.119
From that position.
00:18:11.279 --> 00:18:13.519
I want you to bend your knees first just to like a tabletop position.
00:18:13.680 --> 00:18:14.400
That's where we want to start.
00:18:14.640 --> 00:18:15.359
This isn't my best.
00:18:15.519 --> 00:18:16.160
This isn't my best.
00:18:16.319 --> 00:18:16.960
My best to do it.
00:18:17.119 --> 00:18:17.519
I'll take it.
00:18:17.599 --> 00:18:18.240
I'll take it.
00:18:18.559 --> 00:18:18.880
Okay.
00:18:19.599 --> 00:18:19.920
Yes.
00:18:20.079 --> 00:18:21.359
So we're squeezing glutes.
00:18:21.440 --> 00:18:21.519
Yep.
00:18:21.680 --> 00:18:22.480
I want you to hold that.
00:18:22.640 --> 00:18:27.119
Five, three, two, one, and relax.
00:18:27.279 --> 00:18:28.559
So can you tolerate that position?
00:18:28.720 --> 00:18:29.119
I can't.
00:18:29.279 --> 00:18:30.000
Is there pain?
00:18:30.240 --> 00:18:30.799
No pain.
00:18:30.880 --> 00:18:32.160
Just running out of space with the shoulder.
00:18:32.480 --> 00:18:33.519
Running out of space with the shoulder.
00:18:33.599 --> 00:18:33.920
That's okay.
00:18:34.000 --> 00:18:36.160
Because now we're not going to challenge you at the shoulder anymore.
00:18:36.240 --> 00:18:36.480
Okay.
00:18:36.640 --> 00:18:38.079
We're going to start moving it down the chain.
00:18:38.160 --> 00:18:38.400
Okay.
00:18:38.559 --> 00:18:42.000
So now I'm going to have you extend just slightly, about halfway.
00:18:42.079 --> 00:18:42.240
Yes.
00:18:42.319 --> 00:18:43.680
And we're going to do the exact same thing.
00:18:43.839 --> 00:18:47.599
So progressing this position into almost just a longer hamstring bridge.
00:18:47.759 --> 00:18:47.920
Okay.
00:18:48.079 --> 00:18:49.680
So we're going to bridge up, same deal.
00:18:49.839 --> 00:18:50.880
You're going to squeeze glute.
00:18:51.039 --> 00:18:53.599
Should feel it now just a little bit further down the belly of your hamstring.
00:18:53.680 --> 00:18:53.920
Yep.
00:18:54.000 --> 00:18:55.519
Now I want you to drag your heels towards your butt.
00:18:55.599 --> 00:18:56.880
That's what I want you to feel like.
00:18:57.119 --> 00:18:57.519
Yep.
00:18:57.759 --> 00:18:58.720
And relax.
00:18:59.680 --> 00:19:03.359
Just that cue of dragging my heels and definitely feeling more in the hamstrings.
00:19:04.160 --> 00:19:08.720
That's one of my favorite things to use with anything, glute bridges, but this especially, because that's what I'm looking for.
00:19:08.799 --> 00:19:13.119
I'm not looking for this just to be this ISO where we lose, we lose tension here, right?
00:19:13.279 --> 00:19:17.119
Yes, I want you to maintain tension in your trunk, but I also want it to be on the backside.
00:19:17.200 --> 00:19:17.359
Yeah.
00:19:17.519 --> 00:19:17.599
Right.
00:19:17.680 --> 00:19:18.720
So that's what I'm looking for.
00:19:18.880 --> 00:19:23.839
Last, before we start moving on and making this a single leg movement, I'm going to have you go almost fully extended.
00:19:23.920 --> 00:19:25.279
I want slight bend in the knee.
00:19:25.440 --> 00:19:29.519
So like a longer, like a hamstring bridge now where we're going almost all the way extended.
00:19:29.599 --> 00:19:29.839
Okay.
00:19:30.000 --> 00:19:31.680
So same concept, everything else.
00:19:31.759 --> 00:19:33.440
I do want you pushing away from the ground, right?
00:19:33.599 --> 00:19:35.519
I want that to be an active thing that you think about.
00:19:35.680 --> 00:19:38.880
I want you still thinking about pulling rib cage down, squeezing your butt.
00:19:38.960 --> 00:19:46.319
And as you get all the way up into that top end position that you can tolerate there, I'm going to remind you, pull your heels towards your butt and hold.
00:19:47.599 --> 00:19:48.400
Relax.
00:19:49.680 --> 00:19:54.559
So that's the simplest way to roll through to make sure that an athlete can access these positions.
00:19:54.640 --> 00:19:55.759
That's what I want to see first.
00:19:56.079 --> 00:19:57.279
I'm worried about access.
00:19:57.359 --> 00:19:59.519
And then I'm worried about, well, not worried, right?
00:19:59.599 --> 00:20:03.759
I want to be concerned with can they enter into those positions without pain?
00:20:04.000 --> 00:20:04.400
Great.
00:20:04.559 --> 00:20:04.960
Cool.
00:20:05.119 --> 00:20:11.440
Now that we know that you can do that, let's start advancing this movement just a little bit to be more of what I want it to be for the trunk.
00:20:11.599 --> 00:20:11.759
Okay.
00:20:12.079 --> 00:20:13.599
Yes, you feel it in your hamstrings, right?
00:20:13.680 --> 00:20:14.160
And that's great.
00:20:14.240 --> 00:20:18.480
This is one of those movements that can be pretty much classified across the board for whatever we want to make it.
00:20:18.720 --> 00:20:21.039
It is exactly where I want it to serve in the moment.
00:20:21.279 --> 00:20:23.200
Do I want it to be an accessory for trunk?
00:20:23.359 --> 00:20:26.160
Do I want it to be really honing in on ISOs for the shoulder?
00:20:26.319 --> 00:20:28.400
Do I want it to be a little bit more for hamstring and low body?
00:20:28.559 --> 00:20:30.799
Do I want it to be a little bit more about anti-rotation?
00:20:31.039 --> 00:20:34.240
So now we're gonna bring in the single leg side of this.
00:20:34.400 --> 00:20:34.559
Okay.
00:20:34.640 --> 00:20:38.960
And I'm gonna have you access that last position we were just in with that longer leg.
00:20:39.039 --> 00:20:39.440
Yep.
00:20:40.000 --> 00:20:46.319
I'm gonna have you get up into that position, and all I want you to do is raise your right leg just barely.
00:20:46.559 --> 00:20:48.400
This is the most advanced version here.
00:20:48.480 --> 00:20:50.559
I want you to bend it now, all the way up.
00:20:50.720 --> 00:20:51.839
That's where I would start.
00:20:52.000 --> 00:20:52.160
Yeah.
00:20:52.400 --> 00:20:53.519
Same concept as now.
00:20:53.599 --> 00:20:55.119
Your hips are starting to sink towards the floor.
00:20:55.200 --> 00:20:57.519
So I want you to drive your hips up, squeeze that glute.
00:20:57.759 --> 00:21:00.319
Three, two, and relax.
00:21:02.000 --> 00:21:05.519
So you feel the challenge right off the bat of you lift and you go whoop.
00:21:08.000 --> 00:21:08.400
Yep.
00:21:08.640 --> 00:21:10.720
So that that amount right there is great.
00:21:10.799 --> 00:21:14.240
Like that just pulling up, starting with that bent knee, it's fine.
00:21:14.799 --> 00:21:18.000
I don't need to progress you crazy through that next position, right?
00:21:18.079 --> 00:21:22.880
So what I want to see from there is if I want to challenge you, if that was easy, that was easy sauce, you're sitting there.
00:21:22.960 --> 00:21:24.799
Now I want to challenge you to extend that leg out.
00:21:24.880 --> 00:21:26.000
So now what do we bring in?
00:21:26.160 --> 00:21:27.119
A little hip flexor.
00:21:27.200 --> 00:21:28.240
Yeah, little front side.
00:21:28.480 --> 00:21:29.519
So I want you to try it.
00:21:29.680 --> 00:21:30.559
This is what we're doing today.
00:21:30.880 --> 00:21:31.279
We're exploring.
00:21:31.359 --> 00:21:31.680
Yeah, yeah, yeah.
00:21:32.079 --> 00:21:32.799
We're still long leg.
00:21:32.960 --> 00:21:33.200
Yep.
00:21:33.359 --> 00:21:34.799
I want you to bridge into that position.
00:21:34.880 --> 00:21:35.119
Yep.
00:21:35.279 --> 00:21:39.680
Now just bring that right leg up again and hold just a little close, a little farther away from you.
00:21:39.759 --> 00:21:39.920
Yes.
00:21:40.000 --> 00:21:40.720
So there's close.
00:21:40.799 --> 00:21:41.200
There we go.
00:21:41.359 --> 00:21:42.799
That's the next position for you to unlock.
00:21:42.960 --> 00:21:46.160
Still squeezing glute, now pulling that left heel towards your butt.
00:21:46.240 --> 00:21:46.720
Yep.
00:21:47.279 --> 00:21:48.240
And relax.
00:21:48.480 --> 00:21:48.720
Man.
00:21:49.279 --> 00:21:57.359
For one, a ton in my hamstring, but even getting some like QL involvement on my backside, just being able to support my pelvis from not letting it dip side to side.
00:21:57.440 --> 00:21:57.839
Yeah.
00:21:58.000 --> 00:21:58.559
I like that.
00:21:58.720 --> 00:21:59.680
I like that a lot actually.
00:22:00.319 --> 00:22:01.519
Let's take it to your left side.
00:22:01.680 --> 00:22:01.839
Okay.
00:22:02.000 --> 00:22:05.519
And I'm going to bring in just the next advancement of this movement for me is dynamic.
00:22:06.000 --> 00:22:06.160
Okay.
00:22:06.240 --> 00:22:08.640
So let's say, let's say we went through the full advancement, right?
00:22:08.720 --> 00:22:13.279
We went to full straight leg extended to challenge, again, hip flexor front side a little bit more.
00:22:13.440 --> 00:22:15.119
Now we're going to go into some dynamic movement.
00:22:15.200 --> 00:22:22.720
So when you think about a dead bug, or when I think about a dead bug, and you see people doing things that, yes, they're working lumbopelvic tilt, they're working dissociation, right?
00:22:22.799 --> 00:22:26.640
Of torso, ts, you know, all these things from the T-spine and hips.
00:22:26.799 --> 00:22:30.000
Well, what I want to see is that you can stabilize that while you're floating.
00:22:30.160 --> 00:22:33.839
So we're going to use this position of that reverse plank position.
00:22:34.000 --> 00:22:37.119
I'm going to have you extend your left leg up and off the ground.
00:22:37.200 --> 00:22:37.440
Okay.
00:22:37.599 --> 00:22:40.960
And then we are going to raise and lower that left side.
00:22:41.279 --> 00:22:44.400
So basically without the support of the dead bug position on the back.
00:22:44.640 --> 00:22:45.839
I'm supporting it with my position.
00:22:46.079 --> 00:22:46.240
Okay.
00:22:46.319 --> 00:22:46.960
I see what you're saying.
00:22:47.119 --> 00:22:47.279
Yep.
00:22:47.519 --> 00:22:49.200
So we're stacked in the same position there.
00:22:49.440 --> 00:22:50.079
So long lever.
00:22:50.240 --> 00:22:51.200
We're long lever.
00:22:51.359 --> 00:22:52.960
Go ahead and bridge into that position.
00:22:53.359 --> 00:22:55.920
Now extend that left leg out up and off the ground.
00:22:56.079 --> 00:22:56.799
Maintain.
00:22:56.880 --> 00:22:57.200
Yes.
00:22:57.440 --> 00:22:58.240
There you go.
00:22:58.480 --> 00:22:58.720
Okay.
00:22:58.960 --> 00:23:00.240
That neutrality there.
00:23:00.799 --> 00:23:01.920
Try not to rotate.
00:23:02.000 --> 00:23:02.799
Try not to dip.
00:23:02.880 --> 00:23:03.119
Yes.
00:23:03.200 --> 00:23:04.480
That's the first thing you want to do.
00:23:05.039 --> 00:23:05.680
Good.
00:23:06.160 --> 00:23:07.119
And relax.
00:23:07.839 --> 00:23:08.640
Ugh.
00:23:08.960 --> 00:23:11.200
So right off the bat, that was aggressive.
00:23:11.440 --> 00:23:11.759
Shitty.
00:23:11.920 --> 00:23:12.720
It's aggressive, right?
00:23:12.960 --> 00:23:13.119
Yeah.
00:23:13.279 --> 00:23:14.319
I'd slow you down.
00:23:14.559 --> 00:23:14.799
Yeah.
00:23:15.039 --> 00:23:18.960
I would put you, I would have the that that leg lift, I would have it be smaller.
00:23:19.200 --> 00:23:19.440
Okay.
00:23:19.599 --> 00:23:21.359
That's the first thing that I would want to see with that.
00:23:21.440 --> 00:23:22.559
That's what I that's how I would bring.
00:23:23.039 --> 00:23:23.599
Small movement.
00:23:24.000 --> 00:23:24.160
Okay.
00:23:24.319 --> 00:23:24.720
Very small.
00:23:24.799 --> 00:23:29.119
Because again, I'm looking, I'm looking for you to eliminate any rotation.
00:23:29.440 --> 00:23:30.319
And same deal.
00:23:30.400 --> 00:23:32.079
You're going to feel right side QL now, right?
00:23:32.319 --> 00:23:33.119
Cuing on that.
00:23:33.200 --> 00:23:39.200
That back side is going to be right leg, right heel is going to be pulling towards your butt so that we have everything tense on the backside.
00:23:39.279 --> 00:23:47.759
Now left leg is going to be adding in just a little bit of motion, which is still having us resist a lot of anti-rotation, maybe just a little bit of a little bit of anti-flexion as well.
00:23:48.480 --> 00:23:50.880
We want to be extended through front side.
00:23:50.960 --> 00:23:51.119
Okay.
00:23:51.279 --> 00:23:52.319
So hold that.
00:23:52.559 --> 00:23:53.759
So now I want to see it again.
00:23:53.839 --> 00:23:54.640
Give you, I'll give you a second.
00:23:54.720 --> 00:23:55.119
Your shoulders.
00:23:55.200 --> 00:23:55.920
Are your shoulders lit up?
00:23:56.799 --> 00:23:57.119
They are.
00:23:57.440 --> 00:23:58.160
Your shoulders lit up.
00:23:58.960 --> 00:24:01.119
Generally speaking, we'd be down here for about 10 seconds.
00:24:01.200 --> 00:24:03.039
And you say you're getting you're getting all of it.
00:24:03.119 --> 00:24:05.119
So go ahead and bridge up one more time there.
00:24:05.279 --> 00:24:06.319
We're squeezing glute.
00:24:06.480 --> 00:24:07.599
Extend that left leg.
00:24:07.839 --> 00:24:08.799
Now small.
00:24:09.039 --> 00:24:10.079
Very, very small.
00:24:10.240 --> 00:24:10.720
Yes.
00:24:10.880 --> 00:24:11.759
And slow.
00:24:13.359 --> 00:24:14.000
Good.
00:24:14.640 --> 00:24:15.119
There you go.
00:24:15.279 --> 00:24:16.079
And relax.
00:24:17.839 --> 00:24:18.960
I really like that.
00:24:19.119 --> 00:24:27.920
Not only do I get that stability aspect of like a single leg posterior line, but also the hip flexor and the open chain on the other side.
00:24:28.400 --> 00:24:31.680
Low back is really trying to support all of that that's going on with the pelvis.
00:24:33.759 --> 00:24:38.079
And I feel like that's something that's easy progressing with you know a team.
00:24:38.400 --> 00:24:42.559
Because you could have some people just on the spot, like based on how they're feeling that day.
00:24:42.640 --> 00:24:45.440
Like, hey, we're just going to do a big leg movement, a small leg movement.
00:24:45.519 --> 00:24:47.279
Hey, you're just going to hold the ISO bridge.
00:24:47.599 --> 00:24:52.640
So it almost gives them the that bandwidth of moving back and forth as a coach pretty easy.
00:24:52.880 --> 00:24:53.119
Yeah.
00:24:53.279 --> 00:25:01.279
And it so it that that was the beautiful thing when I started doing this, when I really started to start to pull these things into my programming, it can be put almost anywhere.
00:25:01.359 --> 00:25:01.519
Yeah.
00:25:01.680 --> 00:25:04.319
This doesn't have to be something that's it can be put in the warm-up.
00:25:04.400 --> 00:25:04.559
Yeah.
00:25:04.720 --> 00:25:05.680
It can be put in our prep.
00:25:05.759 --> 00:25:08.960
It can be put within the first few blocks to get engagement.
00:25:09.039 --> 00:25:15.680
If I want to see if I'm really struggling to brace, can you at any point in time when you were doing this, did you feel like you were losing tension?
00:25:15.839 --> 00:25:16.000
No.
00:25:16.160 --> 00:25:16.880
You can't, right?
00:25:16.960 --> 00:25:18.319
Because the movement itself falls apart.
00:25:18.400 --> 00:25:18.559
Yeah.
00:25:18.720 --> 00:25:20.559
Now you put a kid on the ground for a dead bug.
00:25:20.640 --> 00:25:22.559
You know how many crappy dead bugs I've seen?
00:25:22.720 --> 00:25:22.960
100%.
00:25:23.359 --> 00:25:23.440
Right?
00:25:23.519 --> 00:25:25.279
And so, and again, what were we doing?
00:25:25.359 --> 00:25:27.680
We're stabilizing pelvis with the dead bug on the ground.
00:25:27.759 --> 00:25:28.079
Yep.
00:25:28.319 --> 00:25:29.359
You may lose it, right?
00:25:29.440 --> 00:25:33.759
You may, you may have a little bit of anterior tilt, but here you can't.
00:25:33.920 --> 00:25:34.240
Right?
00:25:34.319 --> 00:25:35.440
It doesn't work that way.
00:25:35.759 --> 00:25:36.720
And so I like that.
00:25:36.799 --> 00:25:42.079
I like using physical constraints with large teams because at that point, it's it's just it's up to me.
00:25:42.160 --> 00:25:42.400
Yeah.
00:25:42.640 --> 00:25:44.480
What is accessible to you and what's not.
00:25:44.640 --> 00:25:44.880
Cool.
00:25:44.960 --> 00:25:46.079
We can do the ISOs.
00:25:46.160 --> 00:25:47.599
We can do double, it's no problem.
00:25:47.680 --> 00:25:49.839
We can do the double leg ISOs until you can tolerate more.
00:25:50.240 --> 00:25:53.519
Okay, now we can do okay, one knee up, right?
00:25:53.680 --> 00:25:54.319
Isometric.
00:25:54.400 --> 00:25:56.160
And maybe we start that with 10 seconds, right?
00:25:56.240 --> 00:25:57.680
Maybe that's not anything crazy.
00:25:57.839 --> 00:26:04.079
And this is a movement that I haven't tried to load, but I think it it could tolerate load fairly well, right?
00:26:04.400 --> 00:26:10.640
So moving with when we have that, what I what I like to think about here is like, what else can I bring into this situation?
00:26:10.880 --> 00:26:13.839
Well, I brought in a rotational aspect.
00:26:14.079 --> 00:26:16.160
And that's the and the next thing I want to take you through.
00:26:16.559 --> 00:26:18.079
And I think again, this is a progression.
00:26:18.160 --> 00:26:19.279
This isn't something we started out with.
00:26:19.359 --> 00:26:23.359
We start out with that isometric and making sure everybody can tolerate that single leg lift first.
00:26:23.440 --> 00:26:23.599
Yeah.
00:26:23.759 --> 00:26:35.599
Before we bring this in as a team, because this next movement is incredibly challenging and incredibly uh dependent on your stability and the the amount of tension that you're able to hold at first right off the bat.
00:26:35.839 --> 00:26:36.000
Okay.
00:26:36.079 --> 00:26:40.000
So I'm gonna have you come back to the initial position that we started in that bent knee position.
00:26:40.079 --> 00:26:40.400
Yes.
00:26:40.559 --> 00:26:45.039
And now you're gonna bridge up in uh just a regular bridge.
00:26:45.200 --> 00:26:45.519
Okay.
00:26:45.920 --> 00:26:53.759
Now I want you to bring your right knee up slightly, bring your left hand to the outside of your right knee, and you're gonna rotate.
00:26:54.480 --> 00:26:54.720
Okay.
00:26:55.279 --> 00:26:57.200
So this is what I want to see first, right off the bat.
00:26:57.359 --> 00:27:02.079
I just want you to bridge up and bring that leg up and reach for it.
00:27:02.400 --> 00:27:03.680
That's all I want to see.
00:27:03.920 --> 00:27:04.160
Okay.
00:27:04.240 --> 00:27:05.680
All right, all right, all right, here we go.
00:27:07.920 --> 00:27:08.720
I'm gonna go this way.
00:27:08.880 --> 00:27:09.599
Uh-huh.
00:27:10.720 --> 00:27:11.359
Yep.
00:27:14.079 --> 00:27:14.640
Yes.
00:27:14.880 --> 00:27:17.279
Now, tension on the backside, push.
00:27:19.680 --> 00:27:20.640
Do you know what though?
00:27:20.799 --> 00:27:21.440
That this is perfect?
00:27:21.680 --> 00:27:22.400
Pause for me.
00:27:22.799 --> 00:27:23.279
Relax.
00:27:23.519 --> 00:27:27.759
This is a perfect example of when a regression is needed and valuable.
00:27:27.920 --> 00:27:28.880
And so, what am I gonna do?
00:27:29.039 --> 00:27:30.799
I'm gonna push you back into that tall bridge position.
00:27:31.039 --> 00:27:32.480
I'm gonna have you leave both legs on the ground.
00:27:32.640 --> 00:27:36.559
Bridge up, reach with the right arm to the outside of that knee and crank.
00:27:36.799 --> 00:27:37.759
Push as hard as you can.
00:27:37.920 --> 00:27:41.039
Squeeze glute, drive your hips high, crank harder.
00:27:42.240 --> 00:27:43.680
Keep pushing away from the ground.
00:27:44.400 --> 00:27:45.039
Relax.
00:27:46.559 --> 00:27:49.440
So that is the perfect pullback, right?
00:27:49.519 --> 00:27:49.839
No problem.
00:27:50.160 --> 00:27:52.240
We're gonna pull, we're gonna pull it to this position.
00:27:52.319 --> 00:27:55.440
We're gonna leave both legs on the ground, and you feel everything cranking.
00:27:55.519 --> 00:27:57.119
So, what do we just work with QL?
00:27:57.279 --> 00:27:57.519
Yeah.
00:27:57.680 --> 00:27:59.200
Now we're gonna lengthen her a little bit.
00:27:59.359 --> 00:27:59.839
Yeah, yeah.
00:28:00.000 --> 00:28:00.480
I feel it.
00:28:00.799 --> 00:28:02.319
And pull to a little bit of lag.
00:28:02.640 --> 00:28:03.759
Let me go back to that first one.
00:28:07.839 --> 00:28:08.559
Mm-hmm.
00:28:09.519 --> 00:28:10.240
Mm-hmm.
00:28:10.640 --> 00:28:11.279
Yes.
00:28:13.920 --> 00:28:14.400
Yo.
00:28:15.759 --> 00:28:17.759
Hey, I've had hard workouts this week.
00:28:17.839 --> 00:28:18.960
I'm like cramping.
00:28:19.119 --> 00:28:19.839
This has been a day.
00:28:20.000 --> 00:28:20.960
This has been a day.
00:28:21.119 --> 00:28:21.920
Let me tell you.
00:28:22.079 --> 00:28:29.519
I I can see a lot of value with that, and it's kind of loose, it's kind of interesting, it's kind of fun.
00:28:29.920 --> 00:28:34.160
I would imagine the athletes probably unusual, so it challenges them in a different way.
00:28:34.400 --> 00:28:34.799
Incredibly.
00:28:34.880 --> 00:28:35.039
Yeah.
00:28:35.440 --> 00:28:35.680
Incredibly.
00:28:35.920 --> 00:28:37.680
I see value with that a lot.
00:28:37.920 --> 00:28:41.680
And I think my favorite part about it is the laughs that we've had going into it.
00:28:41.920 --> 00:28:45.200
It's the the look that I got the first time that I introduced this.
00:28:45.279 --> 00:28:46.240
We introduced it on the ground first.
00:28:46.400 --> 00:28:47.759
Told you both feet on the ground, right?
00:28:47.839 --> 00:28:48.319
Okay, cool.
00:28:48.480 --> 00:28:50.480
Most of them were like, okay, this is a joke.
00:28:50.640 --> 00:28:50.880
Yeah.
00:28:51.039 --> 00:28:51.599
No problem.
00:28:51.759 --> 00:28:57.039
Let me have you laugh with your butt on the floor here in just a second because you're gonna you're gonna really challenge each other through this.
00:28:57.200 --> 00:28:58.640
And that's the beauty in what we're doing.
00:28:58.720 --> 00:28:59.039
Yep.
00:28:59.200 --> 00:29:04.559
We are using our prep to determine the expression of all of these outputs, and it ends up being fun.
00:29:04.720 --> 00:29:04.960
Yeah.
00:29:05.119 --> 00:29:09.200
It ends up being one of those things that, yes, I do care about as a former thrower.
00:29:09.279 --> 00:29:14.240
I care about anti-rotation and difficult isometric rotational qualities before we throw.
00:29:14.400 --> 00:29:17.200
We know that we're priming lines very, very well for those things.
00:29:17.440 --> 00:29:21.839
So when we do that and we come in and we bring something like this in, this can be done anywhere.
00:29:22.079 --> 00:29:26.000
So now all of a sudden, you have tools to use before you throw.
00:29:26.160 --> 00:29:27.039
You have tools to use.
00:29:27.119 --> 00:29:29.200
We we do this in our throws program, actually.
00:29:29.279 --> 00:29:32.000
We'll bring in this movement and ones like it.
00:29:32.319 --> 00:29:32.640
Love it.
00:29:32.880 --> 00:29:33.920
Was that a great rest for you?
00:29:34.000 --> 00:29:35.119
Now we're gonna try again.
00:29:35.839 --> 00:29:37.759
I'm gonna have you do the exact same thing.
00:29:38.160 --> 00:29:38.880
We talk so much.
00:29:39.200 --> 00:29:40.640
We can chat so much more.
00:29:40.880 --> 00:29:43.519
We can chat so much more, but it's not gonna make this movement go away.
00:29:43.759 --> 00:29:44.319
That's fair, that's fair.
00:29:44.400 --> 00:29:44.559
All right.
00:29:44.720 --> 00:29:46.960
So I want you to find your stability first just on one leg.
00:29:47.119 --> 00:29:49.920
I want you to pop up, find that stability first.
00:29:50.000 --> 00:29:50.240
Okay.
00:29:50.400 --> 00:29:55.920
Now, I want you to focus on pushing away from the ground here, push away from the ground here before you bring up and reach.
00:30:00.480 --> 00:30:00.880
Jesus.
00:30:01.200 --> 00:30:01.359
Yeah.
00:30:02.559 --> 00:30:02.880
Good.
00:30:03.039 --> 00:30:03.599
Right there.
00:30:04.160 --> 00:30:05.200
Reach and push.
00:30:10.240 --> 00:30:11.279
There it is.
00:30:11.920 --> 00:30:12.480
Two.
00:30:12.960 --> 00:30:13.359
One.
00:30:13.599 --> 00:30:14.319
Relax.
00:30:17.359 --> 00:30:20.319
For shoulder, for backside, for hips.
00:30:20.559 --> 00:30:22.720
That is a great isometry.
00:30:23.359 --> 00:30:24.000
It is.
00:30:24.319 --> 00:30:28.480
And that but the the way that you can have to do this side now.
00:30:28.720 --> 00:30:29.599
You're gonna be so off.
00:30:29.759 --> 00:30:30.559
You're gonna be so off.
00:30:30.640 --> 00:30:31.839
We've got to balance you a little bit.
00:30:32.079 --> 00:30:40.799
So what I what I really enjoy, I think, the most about all of these things is just the conversations we're having on not only what you feel, but the the challenge, right?
00:30:40.880 --> 00:30:42.720
It it makes you want to go back and do it again.
00:30:42.799 --> 00:30:44.400
It makes you want to attack it more.
00:30:44.640 --> 00:30:48.160
And if it's me, I can find something different to focus on with you every time.
00:30:48.240 --> 00:30:48.480
Yeah.
00:30:48.640 --> 00:30:49.359
Hey, you know what?
00:30:49.440 --> 00:30:51.119
I'm gonna let the hip dip slide.
00:30:51.680 --> 00:30:56.240
I'm gonna let you dip your hips just a little bit while you are challenging your stability.
00:30:56.400 --> 00:30:58.319
Because right now, that's the difficult part, right?
00:30:58.400 --> 00:30:59.839
It's getting into those positions.
00:31:00.079 --> 00:31:01.279
Same deal.
00:31:01.599 --> 00:31:03.680
You can challenge something different every single time.
00:31:03.839 --> 00:31:09.039
Well, once you master that, now I'm gonna push you to push through the opposite heel, the heel that's on the ground.
00:31:09.200 --> 00:31:13.279
I'm gonna have you push through that once you gain your stability and it's gonna light up backside.
00:31:13.519 --> 00:31:17.839
You're not even gonna remember your shoulder or anything else because now you're gonna light up so much on the backside.
00:31:18.000 --> 00:31:20.079
So it's just in what you want to focus on, right?
00:31:20.240 --> 00:31:25.279
You can make this movement fit your system or whatever it is that you want to do.
00:31:25.440 --> 00:31:27.599
Anything that you have, you can make it fit.
00:31:27.680 --> 00:31:37.359
The reverse plank dead bug is, I think, my ultimate progression in most of what I've taken this reverse plank series through, mostly because I had the anti-rotational qualities, which I love, right?
00:31:37.440 --> 00:31:42.319
And it you're resisting, it's it's essentially an overcoming isometric with you with that rotation.
00:31:42.480 --> 00:31:47.440
But then I thought, okay, well, I I enjoy a dead bug, but I don't think it's quite as challenging as I want it to be.
00:31:47.519 --> 00:31:47.680
Yeah.
00:31:47.839 --> 00:31:47.920
Right.
00:31:48.000 --> 00:31:54.160
And when I'm looking at everything that we talked about with hips falling, you know, dipping and all these things, hips falling out.
00:31:54.319 --> 00:31:55.039
I don't love that.
00:31:55.200 --> 00:31:56.720
So what I did is I took it away.
00:31:56.799 --> 00:31:58.720
So I maintained that reverse plank again.
00:31:58.799 --> 00:32:00.559
So I want you up in that reverse plank.
00:32:00.640 --> 00:32:00.799
Okay.
00:32:00.960 --> 00:32:03.440
And we're gonna run into those stability issues again.
00:32:03.519 --> 00:32:07.039
So we're just gonna start in that high reverse plank.
00:32:07.119 --> 00:32:07.759
I'm gonna have you come in.
00:32:07.839 --> 00:32:08.400
Yep, there you go.
00:32:08.480 --> 00:32:09.680
Short level reverse plank.
00:32:09.759 --> 00:32:11.759
I'm gonna have you bridge up in that position.
00:32:11.839 --> 00:32:15.519
And before we do a thing, I'm gonna just have you bring your left leg up.
00:32:16.079 --> 00:32:17.680
That's the position you're gonna be in.
00:32:17.839 --> 00:32:18.079
Okay.
00:32:18.240 --> 00:32:19.200
Now relax.
00:32:20.000 --> 00:32:31.039
That position, now that you know it and you've been able to access that, you are going to do the exact same thing that you did with our jack knife rotation on the reverse plank, except now you're just gonna push into your knee and pull into.
00:32:31.359 --> 00:32:36.720
We're gonna pull that hip flex strap as hard as you can, pull your knee towards, and you're gonna create tension on the front side.
00:32:36.880 --> 00:32:37.039
Okay.
00:32:37.279 --> 00:32:40.319
So go ahead, bridge up whenever you're ready.
00:32:42.240 --> 00:32:43.359
There it is.
00:32:44.960 --> 00:32:46.000
There we go.
00:32:47.440 --> 00:32:50.720
Continue to push away from the ground, you're pulling your heel towards your butt.
00:32:50.799 --> 00:32:50.960
Ah!
00:32:51.279 --> 00:32:53.039
Cramp! Holy crap!
00:32:55.200 --> 00:32:57.839
Yo, yeah, yeah, yeah.
00:32:58.000 --> 00:32:59.039
I I like that.
00:32:59.200 --> 00:33:03.440
Not only do you get that posterior drive up hips going into extension.
00:33:03.519 --> 00:33:09.920
I mean, obviously, I'm a little limited from my shoulder, but also that hip flexor ISO front side and backside.
00:33:10.000 --> 00:33:12.400
It's like the front side sling, backside sling together.
00:33:12.559 --> 00:33:12.960
Yep.
00:33:13.200 --> 00:33:14.160
I like that.
00:33:14.480 --> 00:33:14.720
Huge.
00:33:15.119 --> 00:33:16.799
Do you do that for progress that for time?
00:33:17.039 --> 00:33:18.160
That's a that's for time.
00:33:18.240 --> 00:33:23.519
So generally, that one is gonna start anywhere from five to seven seconds of just learning how to create tension first.
00:33:23.920 --> 00:33:25.680
And then we're going 10, 15, 20.
00:33:25.920 --> 00:33:28.559
I've got a lot of athletes right now that hold that for 20 seconds.
00:33:28.640 --> 00:33:30.720
And so that's a that's a fantastic primer.
00:33:30.880 --> 00:33:36.000
And again, when we're doing a lot of front side stuff, hip flexor is one of those things that can be difficult, in my opinion.
00:33:36.079 --> 00:33:42.559
And it can be difficult to really understand and maintain without a lot of pelvic tilt and dip and all these other things that you're seeing.
00:33:42.720 --> 00:33:58.960
Um, so this is one of those movements that I enjoyed with that whole progression, really starting with that long lever plank and having control on the front side and then bringing it up, shortening and continuing to create tension on the front side as well as involving hip flexor.
00:33:59.119 --> 00:34:09.920
And you were talking about ownership and ownership, ownership isometrics, they kind of they kind of get put together a little bit because you are owning a shape or a pattern.
00:34:10.079 --> 00:34:20.000
And I love isometrics because it's one of the few things that I can actively give cues to while they actively hold and think.
00:34:20.400 --> 00:34:28.320
If I if it's a concentric, eccentric movement, I may give a cue and they've already bounced out of that concentric and I'm giving, hey, drive your toe or whatever.
00:34:28.400 --> 00:34:30.639
And they've they're already they've already passed that.
00:34:30.880 --> 00:34:33.840
Whereas if they are actively holding it, I'm like, hey, where do you feel it?
00:34:34.079 --> 00:34:34.960
Oh, I feel it here.
00:34:35.119 --> 00:34:37.119
Okay, drift a little more, turn a little more.
00:34:37.280 --> 00:34:40.079
So they get to kind of get like guided exploration of their body.
00:34:40.320 --> 00:34:53.760
And when you were taking me through that isometric series of the hip, like just moving through those shapes, that was a a ton of load just because the time that I was sitting on my hip, but the changing of the shapes is not something I've done.
00:34:53.840 --> 00:35:01.599
I've moved from like a hinge to a lunge, but adding the rotational piece, I really enjoyed that from a movement preparation standpoint.
00:35:01.679 --> 00:35:02.000
Yeah.
00:35:03.039 --> 00:35:06.320
How often are you integrating something like that with the girls?
00:35:06.559 --> 00:35:12.000
Right off the bat, when we're learning once a week, because that can be a really frustrating thing.
00:35:12.159 --> 00:35:12.239
Yeah.
00:35:12.480 --> 00:35:14.000
It can be something that we stray away from.
00:35:14.079 --> 00:35:19.280
And that was kind of where I was where I was going with when they can't do something the first time.
00:35:19.519 --> 00:35:23.679
Sometimes instead of the challenge being like appealing, it becomes frustrating.
00:35:23.920 --> 00:35:35.679
And it becomes something where if you're a high-level athlete and you've been able to be at the top of your game your whole life, when something's introduced that you're not necessarily very good at, you don't like it, right?
00:35:35.840 --> 00:35:38.559
It's something you don't want to do because I've been a champ my whole life.
00:35:38.639 --> 00:35:40.079
I've been number one my whole life.
00:35:40.239 --> 00:35:42.639
And now here I am, and you're telling me I can't do this.
00:35:42.880 --> 00:35:43.920
That's frustrating.
00:35:44.079 --> 00:35:46.320
So that that that's the value of regression.
00:35:46.480 --> 00:35:52.079
But those isometric, the isometric series is something where I can really give you, I can give you a decent amount of assistance.
00:35:52.320 --> 00:35:54.239
Most of them, I'll tell them we start out with a dowel.
00:35:54.400 --> 00:35:57.840
So I'm gonna take the balance part out of it and I'm really gonna look at the hip.
00:35:57.920 --> 00:35:58.079
Yep.
00:35:58.159 --> 00:35:58.320
Right?
00:35:58.400 --> 00:35:59.760
So we're still challenging the hip.
00:35:59.920 --> 00:36:01.199
I'll give them a wall.
00:36:01.280 --> 00:36:02.320
They'll go next to a wall.
00:36:02.400 --> 00:36:05.440
So now they don't have to hold the dowel, but they can tap the wall when they need it.
00:36:05.599 --> 00:36:09.360
And it doesn't fit make them feel silly by falling all over the weight room.
00:36:09.679 --> 00:36:18.239
When they progress out of those things and I get them in an open space and they can handle in an open space, let's throw a little, let's throw a little Airx pad out, a small Airx pad, right?
00:36:18.320 --> 00:36:20.480
An abdolly pad, something small underneath you.
00:36:20.639 --> 00:36:23.119
You get really good at that, let's progress you.
00:36:23.199 --> 00:36:28.719
So again, it's the same concept of I don't have to add load to you to progress you through these movements.
00:36:28.960 --> 00:36:37.280
And I can get curious and I can get uh a little bit more uh playful with what I throw in.
00:36:37.760 --> 00:36:39.840
Squat to hinge, but is it a hinge?
00:36:40.000 --> 00:36:41.519
Am I gonna have you rotate out of it?
00:36:41.599 --> 00:36:44.719
Am I gonna have you try and hold a position that's really unfamiliar to you?
00:36:44.880 --> 00:36:46.159
You're gonna adapt to that.
00:36:46.320 --> 00:36:50.400
You're gonna have adaptation at some point to that, but it's not gonna be on day one.
00:36:50.559 --> 00:36:53.119
It's gonna be on week three or week four.
00:36:53.280 --> 00:36:58.320
So starting with once a week with those things at durations of five to ten seconds in each position.
00:36:58.480 --> 00:37:01.280
Because again, I'm not trying to make this frustrating.
00:37:01.519 --> 00:37:07.679
You're gonna cramp in your foot, you're gonna feel all these things on the backside that you probably haven't felt before because you've never done that.
00:37:07.840 --> 00:37:11.760
You've never moved through positions like this before, you've never held them for that long.
00:37:12.079 --> 00:37:14.239
That can be that can be a challenge in and of itself.
00:37:14.400 --> 00:37:14.639
Yeah.
00:37:14.800 --> 00:37:17.599
So start with three or four positions that you're moving through.
00:37:17.760 --> 00:37:20.079
And now a lot of my kids have worked up through eight.
00:37:20.239 --> 00:37:21.760
So they are in that position.
00:37:22.000 --> 00:37:29.280
Everything that I have taken you through, they're in those positions plus four more for durations of up to a minute.
00:37:29.440 --> 00:37:35.280
If each position is a 15-second hold, you're looking at at about a minute where you're on one leg.
00:37:35.920 --> 00:37:43.280
Foot's foot is being challenged, your interactions with the ground are being challenged, your hip is being challenged, your torso, your entire body is being challenged.
00:37:43.440 --> 00:37:52.800
And that's again one of the reasons that I like isometrics is when we're looking at the body and the way that we move, every action, every single one starts with an isometric.
00:37:53.199 --> 00:37:54.000
Every single one.
00:37:54.079 --> 00:37:55.760
And then every single one finishes, right?
00:37:55.840 --> 00:38:02.800
The body is trying to return to that state when we stop, when we decelerate, when we when we get finished with a movement.
00:38:02.880 --> 00:38:03.039
Yeah.
00:38:03.199 --> 00:38:03.440
Right?
00:38:03.679 --> 00:38:04.800
And so that's what I like.
00:38:04.880 --> 00:38:06.960
And then why aren't we training that more?
00:38:07.119 --> 00:38:09.280
I want to reframe that to a lot of coaches.
00:38:09.440 --> 00:38:13.760
I want people to rethink what they're doing as an isometric away from rehab.
00:38:13.840 --> 00:38:16.159
It's not just a rehab, prehab, prep movement.
00:38:16.320 --> 00:38:18.480
This is valuable across the board in what we're doing.
00:38:18.639 --> 00:38:20.000
Are we teaching control?
00:38:20.320 --> 00:38:23.360
Can you actually own a movement before we move through it?
00:38:23.440 --> 00:38:25.119
Can you own that bottom position?
00:38:25.519 --> 00:38:33.280
We take through, we we move around through the ground-based movements into single-leg transitions, into trunk movements, right?
00:38:33.519 --> 00:38:36.159
There are isometric components to all of those things.
00:38:36.400 --> 00:38:42.320
So taking you through just a little bit more of my isometric work, I enjoy mastering stillness first.
00:38:42.480 --> 00:38:42.639
Okay.
00:38:42.800 --> 00:38:45.519
That's where we're at before we go into any dynamic work.
00:38:45.679 --> 00:38:49.440
Um, so a lot of this, a lot of this that I'm about to show you will be found in my prep.
00:38:49.519 --> 00:38:49.760
Okay.
00:38:49.920 --> 00:38:52.880
And especially on low body days, right?
00:38:53.119 --> 00:38:56.079
What are we looking to do at the hip?
00:38:56.239 --> 00:38:56.480
Yep.
00:38:56.639 --> 00:38:58.559
So this is gonna be pretty challenging.
00:38:58.639 --> 00:39:01.360
And for me, I don't like doing this with shoes on.
00:39:01.519 --> 00:39:04.000
So that would be something that I would have athletes dip out on.
00:39:04.079 --> 00:39:04.400
I know.
00:39:05.360 --> 00:39:08.159
Anyone want to sponsor me and give me some of these sick shoes?
00:39:08.239 --> 00:39:08.559
Whatever.
00:39:08.639 --> 00:39:09.840
That was a real shameless plug.
00:39:10.079 --> 00:39:10.559
Shameless plug.
00:39:10.880 --> 00:39:11.840
By no person.
00:39:12.800 --> 00:39:19.280
So what I want to see here is I want that whichever foot you choose to start on, I want it to be glued into the ground.
00:39:19.360 --> 00:39:19.519
Okay.
00:39:19.679 --> 00:39:22.559
So what we're gonna look at first is just a figure four squat.
00:39:22.719 --> 00:39:27.199
And I'm thinking, not relaxed, not there, there's no part of me that's relaxed.
00:39:27.280 --> 00:39:30.000
I'm gonna pull in and I'm gonna create full body tension.
00:39:30.079 --> 00:39:33.199
So I'm actually pushing into my leg with this leg.
00:39:33.360 --> 00:39:33.599
All right.
00:39:33.760 --> 00:39:36.559
I'm squeezing backside, I'm squeezing trunk.
00:39:36.719 --> 00:39:38.719
I'm going to maintain tension with everything.
00:39:39.039 --> 00:39:40.239
Whenever we have time, right?
00:39:40.320 --> 00:39:43.280
I have an athlete stay here for five, maybe 10 seconds.
00:39:43.440 --> 00:39:48.880
We're gonna stand up and without putting this on the ground, again, we're challenging a little bit of stability here.
00:39:49.039 --> 00:39:50.320
We're now gonna change position.
00:39:50.480 --> 00:39:50.639
Okay.
00:39:50.800 --> 00:39:52.880
So this is gonna be a little sprinter's RDL.
00:39:52.960 --> 00:39:54.480
I'm gonna hold this position again.
00:39:54.559 --> 00:39:57.039
I'm thinking about driving my heel towards the ceiling.
00:39:57.199 --> 00:40:00.320
I'm pushing through my foot that's on the ground.
00:40:01.280 --> 00:40:02.559
Five, ten seconds.
00:40:02.719 --> 00:40:06.800
Whenever we transition out of this, we're coming right back up, but we're not relaxing yet.
00:40:06.960 --> 00:40:08.400
We're going down into a pistol.
00:40:08.480 --> 00:40:11.280
I'm gonna tap my foot to see how far out I can reach it.
00:40:11.519 --> 00:40:13.199
And again, full body tension.
00:40:13.280 --> 00:40:15.039
I may have a little press here with my hands.
00:40:15.119 --> 00:40:20.000
I may squeeze in here, but there's tension because when I lose it, starting to bobble.
00:40:20.079 --> 00:40:20.239
Yep.
00:40:20.400 --> 00:40:22.800
So I'm gonna maintain tension to keep me here.
00:40:23.039 --> 00:40:31.599
And then last but not least, we're gonna go back up out of this and into an RDL here, fully extended at the back with some external rotation.
00:40:31.920 --> 00:40:32.239
Okay.
00:40:32.880 --> 00:40:34.239
And now I'm gonna hold this position.
00:40:34.400 --> 00:40:39.679
Again, I'm thinking everything full tension, not relaxed, it's not passive.
00:40:40.800 --> 00:40:42.079
And I'll let you relax.
00:40:42.320 --> 00:40:42.639
Okay.
00:40:42.800 --> 00:40:44.400
Let's see how lit up we can get glutes.
00:40:45.119 --> 00:40:46.159
All right, so we're starting.
00:40:46.239 --> 00:40:49.760
I mean, I love this backup that feed of feed up into the hips.
00:40:50.159 --> 00:40:51.519
So we're starting out with a figure four.
00:40:53.199 --> 00:40:54.719
Now I want you to squat into a comfortable position.
00:40:54.800 --> 00:40:57.280
It doesn't have to be the deepest squat you've ever held, right?
00:40:57.519 --> 00:40:58.400
Yes, but there we go.
00:40:58.480 --> 00:41:03.599
If you feel a little stretch in the glutes, and now I want you to drive that right leg into your left knee.
00:41:03.760 --> 00:41:04.800
And we're tense here, right?
00:41:04.880 --> 00:41:05.679
We're not relaxed.
00:41:05.920 --> 00:41:07.519
There's a lot of tension, and we're holding.
00:41:07.599 --> 00:41:07.840
Yep.
00:41:08.079 --> 00:41:10.480
Two, one, go ahead and stand up out of that.
00:41:10.639 --> 00:41:13.280
And without putting that foot down, you can tap it down if you need.
00:41:13.920 --> 00:41:14.320
Yep.
00:41:14.480 --> 00:41:16.400
We're in that sprinter's RDL.
00:41:17.119 --> 00:41:17.760
So there you are.
00:41:17.840 --> 00:41:19.440
Now I still want you thinking about the ground.
00:41:19.519 --> 00:41:20.159
Yep.
00:41:22.159 --> 00:41:22.800
Good.
00:41:23.440 --> 00:41:27.119
A little deeper into that if you can, and start driving that heel towards the ceiling.
00:41:27.280 --> 00:41:27.519
Yes.
00:41:27.679 --> 00:41:29.519
So you feel that right side glute catch.
00:41:30.559 --> 00:41:32.719
Now go ahead and transition out of that into the pistol.
00:41:32.800 --> 00:41:33.440
So we're up.
00:41:33.519 --> 00:41:35.360
We get a brief moment of relax.
00:41:35.760 --> 00:41:36.639
There we go.
00:41:36.880 --> 00:41:37.679
And we're reaching.
00:41:37.760 --> 00:41:39.519
Still tension on the front side.
00:41:41.119 --> 00:41:43.679
That left glutes lighting up right now on you, isn't it?
00:41:44.159 --> 00:41:44.480
Oh yeah.
00:41:45.280 --> 00:41:45.679
There it is.
00:41:46.079 --> 00:41:46.639
There it is.
00:41:46.880 --> 00:41:47.679
Keep it.
00:41:47.920 --> 00:41:48.320
Yep.
00:41:48.880 --> 00:41:50.000
And stand up.
00:41:50.239 --> 00:41:52.079
And here we go into the external rotation.
00:41:52.239 --> 00:41:56.559
So RDL, extend that leg, that back leg if you can.
00:41:57.440 --> 00:41:58.000
Yes.
00:41:58.239 --> 00:42:00.159
Now, the last position to access.
00:42:00.880 --> 00:42:01.440
Rotate.
00:42:01.679 --> 00:42:02.079
Yep.
00:42:02.320 --> 00:42:03.280
Now, there you are.
00:42:03.679 --> 00:42:04.639
No further than that.
00:42:04.880 --> 00:42:05.519
Hold.
00:42:08.000 --> 00:42:08.480
Great.
00:42:08.639 --> 00:42:09.119
Yes.
00:42:09.280 --> 00:42:09.920
Relax.
00:42:10.000 --> 00:42:12.000
But that's exactly what I want to see out of that movement.
00:42:12.079 --> 00:42:12.320
Yeah.
00:42:12.480 --> 00:42:14.639
Where you are fighting to interact with the ground, right?
00:42:14.719 --> 00:42:16.800
I don't, I'm not looking for perfect positions.
00:42:16.880 --> 00:42:17.199
Yeah.
00:42:17.360 --> 00:42:19.119
I am looking for you to be getting feedback.
00:42:19.199 --> 00:42:20.400
You're getting feedback from the ground.
00:42:20.559 --> 00:42:22.079
You're getting feedback from your backside.
00:42:22.320 --> 00:42:23.360
There's small fluctuations.
00:42:23.440 --> 00:42:24.000
I feel my foot.
00:42:24.079 --> 00:42:24.880
I feel my ankle.
00:42:25.039 --> 00:42:31.119
All of those things just kind of bounce around in my calf, trying to find just trying to navigate my body in space.
00:42:31.440 --> 00:42:31.760
Yep.
00:42:32.000 --> 00:42:35.119
So when I say we're mastering stillness, we're not.
00:42:35.280 --> 00:42:36.239
We're trying, right?
00:42:36.320 --> 00:42:37.840
We're trying to regain control.
00:42:38.079 --> 00:42:43.039
And that's the beautiful thing about ISOs and the things that I've been experimenting with with isometrics.
00:42:43.280 --> 00:42:46.639
Every concentric action starts and ends with an isometric.
00:42:46.800 --> 00:42:50.320
We have to have tension in the system before we can create movement.
00:42:50.559 --> 00:42:51.840
So that's where this starts.
00:42:51.920 --> 00:42:53.840
So I marry those two things together, right?
00:42:54.000 --> 00:42:55.199
Yes, we have ISOs.
00:42:55.280 --> 00:42:56.480
We're holding that good position.
00:42:56.559 --> 00:42:57.760
And then we're going to move out of it.
00:42:57.840 --> 00:43:03.519
And you feel wherever you're having maybe a little bit of issue, or maybe you're you need a little bit of work, you're going to feel that first.
00:43:03.679 --> 00:43:03.840
Yeah.
00:43:04.079 --> 00:43:05.599
Glutes, backside, okay, cool.
00:43:05.760 --> 00:43:07.360
Ankle, what if you're having issues down low?
00:43:07.519 --> 00:43:08.960
Calf starts cramping on you.
00:43:09.119 --> 00:43:10.320
Where are we looking here?
00:43:10.400 --> 00:43:13.920
And can we see that maybe this exposes something we need to work on just a little bit more?
00:43:14.559 --> 00:43:17.280
Gains in a little bit of stability, a lot of tension.
00:43:17.440 --> 00:43:19.039
You're interacting with the ground better.
00:43:19.119 --> 00:43:20.880
It's giving you good feedback.
00:43:21.119 --> 00:43:26.320
And then the athletes that I have, I may add this may be the most simple version of this that we do.
00:43:26.480 --> 00:43:36.480
I may add three, four, five more exercises to this and keep them in this position, basically going from a squat to a hinge to a squat to a hinge for a minute straight.
00:43:36.719 --> 00:43:37.760
Just keeping that tension on that.
00:43:38.000 --> 00:43:38.320
Yes.
00:43:38.480 --> 00:43:40.159
And that's that's how I progressed this.
00:43:40.239 --> 00:43:44.880
And it's been one of those things that I love in the prep, and I love it on our recovery days.
00:43:45.039 --> 00:43:47.519
Because you're not, you're feeling, you're feeling it right now.
00:43:47.760 --> 00:43:48.960
It's your first time doing it with me.
00:43:49.039 --> 00:43:54.800
But if you've been doing this with me for weeks on end, this becomes a thing that really gets you moving through positions, really great.
00:43:56.000 --> 00:43:59.440
You can check how you're feeling that day because going through those different shapes and patterns.
00:43:59.599 --> 00:43:59.760
Yeah.
00:44:00.079 --> 00:44:00.239
Okay.
00:44:00.400 --> 00:44:04.400
You'll see the more fatigue an athlete has, the harder it is for them to hold the simplest movements.
00:44:04.800 --> 00:44:06.400
They'll be in that figure four squat and no.
00:44:06.719 --> 00:44:08.400
That was my that I'm just very fatigued.
00:44:08.480 --> 00:44:10.480
I mean athlete is very fatigued.
00:44:10.719 --> 00:44:12.400
You're uh you are you are an athlete.
00:44:12.639 --> 00:44:17.039
But that that's what I love about this is that it's gonna let you look and see how they interact with the ground.
00:44:17.280 --> 00:44:20.400
Eventually, the longer you stay in those positions, your foot will cramp.
00:44:20.480 --> 00:44:20.639
Yep.
00:44:20.880 --> 00:44:22.320
That's gonna be something that you're gonna be seeing.
00:44:22.639 --> 00:44:23.280
Absolutely, yep, yep.
00:44:23.440 --> 00:44:29.199
And so I I like it just because it's gonna expose to me what needs work and we can address it later on in the session.
00:44:29.440 --> 00:44:31.840
Moving right along into some of our trunk prep.
00:44:31.920 --> 00:44:34.159
And I like this because it integrates, it's a good flow, right?
00:44:34.239 --> 00:44:37.280
It integrates just a little bit more of what we're doing, gets you involved with a partner.
00:44:37.360 --> 00:44:37.519
Yep.
00:44:37.679 --> 00:44:37.840
Right.
00:44:37.920 --> 00:44:39.920
Most of the other things we've been doing, you can do by yourself.
00:44:40.159 --> 00:44:41.599
This you can get with a partner.
00:44:41.679 --> 00:44:43.280
So it's a little bit of reactivity.
00:44:43.360 --> 00:44:46.159
I'm gonna have you raise your hands up to about shoulder level.
00:44:46.239 --> 00:44:46.480
Okay.
00:44:46.639 --> 00:44:47.920
I'm gonna be right in here with you.
00:44:48.079 --> 00:44:50.559
All we're gonna do, I'm gonna be the driver of this situation.
00:44:50.639 --> 00:44:54.000
Okay, and I'm gonna toss you and tilt you one way or the other.
00:44:54.079 --> 00:44:54.800
Now you're not gonna know.
00:44:54.880 --> 00:44:56.159
I might go the same way twice.
00:44:56.320 --> 00:44:57.519
Okay, and you're resisting.
00:44:57.599 --> 00:44:57.760
Okay.
00:44:57.920 --> 00:44:58.079
Right?
00:44:58.400 --> 00:44:59.280
Lateral flexion.
00:44:59.440 --> 00:44:59.840
Resist.
00:45:00.079 --> 00:45:00.880
There it is.
00:45:01.119 --> 00:45:01.599
There it is.
00:45:01.760 --> 00:45:02.480
You look into my eye.
00:45:04.960 --> 00:45:06.400
Not gonna tell you which way I'm going.
00:45:06.480 --> 00:45:06.800
Yeah.
00:45:07.119 --> 00:45:10.159
But that you're resisting, you're bracing, you're anticipating.
00:45:10.559 --> 00:45:10.880
Driving.
00:45:11.039 --> 00:45:13.760
Yes, you're anticipating that I am going to do something to you.
00:45:13.920 --> 00:45:14.239
Yeah.
00:45:14.880 --> 00:45:17.280
But now you get to react.
00:45:17.440 --> 00:45:20.559
It gets to be a little bit more reactive to what's about to happen.
00:45:20.719 --> 00:45:21.440
And do you feel?
00:45:21.519 --> 00:45:22.800
What do you feel when I do that?
00:45:23.039 --> 00:45:27.440
Well, I have whole body tension because I'm bracing for what you're about to do.
00:45:27.679 --> 00:45:30.320
And since I don't know which way it is, I have to prepare for both.
00:45:30.719 --> 00:45:31.920
So I'm preparing for both.
00:45:32.079 --> 00:45:39.039
I feel it a ton, obviously, in my my abdomen trying to resist as you go, but I also move.
00:45:39.119 --> 00:45:39.920
So there's movement.
00:45:40.000 --> 00:45:43.199
I'm like eccentrically loading a little bit, reacting, pulling back down.
00:45:43.440 --> 00:45:52.719
But it's also not just a front side side, it is a 360 because I have my lower back kind of pushing in as I'm trying to balance these positions as well.
00:45:53.199 --> 00:45:53.840
No, I like that.
00:45:54.000 --> 00:46:01.679
And that's part of why I have you in a split stance, and I don't have you neutral because what's gonna happen here, we have a lot less control in a neutral stance.
00:46:01.760 --> 00:46:03.599
Or when I'm here, we're good.
00:46:03.679 --> 00:46:05.760
I can actually control pelvis, right?
00:46:05.840 --> 00:46:06.800
I'm good in that position.
00:46:06.880 --> 00:46:08.559
I'm I'm not likely to dip, right?
00:46:08.639 --> 00:46:10.559
I can't, I can't have anterior tilt.
00:46:10.719 --> 00:46:15.440
So from this position, I'm I'm pretty good on just focusing in and honing in on anti-lateral.
00:46:15.679 --> 00:46:18.719
Rather than bilateral, you might be leaning back, you're pulling them on you.
00:46:18.960 --> 00:46:19.119
Yeah.
00:46:19.280 --> 00:46:19.519
Yep.
00:46:19.679 --> 00:46:22.639
So, and that's that's part of what I love is that you're interacting with a partner.
00:46:22.800 --> 00:46:24.800
So you're gonna be an asshole to your partner?
00:46:24.960 --> 00:46:27.360
You're gonna are you really gonna, you know, start messing around with your partner?
00:46:27.440 --> 00:46:29.760
Because that's so much, it's it's again, it's engaging, it's fun.
00:46:29.840 --> 00:46:31.920
It's something that's gonna get a team going.
00:46:32.239 --> 00:46:32.559
Smiling.
00:46:33.039 --> 00:46:34.480
Smiling, laughing, smiling, laughing.
00:46:34.559 --> 00:46:35.760
Now they're fighting sometimes.
00:46:36.000 --> 00:46:36.400
Now they're in.
00:46:36.480 --> 00:46:36.880
Now they're in.
00:46:37.440 --> 00:46:38.320
And that's how you start a session.
00:46:38.480 --> 00:46:40.960
And the other piece of that is we don't even need this, right?
00:46:41.199 --> 00:46:42.239
You don't even need that.
00:46:42.400 --> 00:46:44.800
You and I could be doing the exact same thing here.
00:46:45.039 --> 00:46:52.880
If you you don't have PVCs, I can have you extend your arms towards me, and now all I'm gonna be the driver still, so I'm doing a lot less work, or maybe I'm not.
00:46:52.960 --> 00:46:54.880
I I'm doing the concentric work here.
00:46:55.119 --> 00:46:59.119
I'm having you resist, and I'm getting a little bit out of it too, right?
00:46:59.360 --> 00:47:00.480
So that's the whole other thing.
00:47:00.559 --> 00:47:01.920
You don't have a PVC, no problem.
00:47:02.079 --> 00:47:03.039
This is something that you can do.
00:47:03.199 --> 00:47:05.280
Say I want to really work anti-lateral flexion.
00:47:05.360 --> 00:47:07.440
I'm gonna have you get into that split stance position again.
00:47:07.519 --> 00:47:09.599
I'm gonna have you extend straight out to the side.
00:47:09.760 --> 00:47:12.559
Yep, and that's all we're gonna do here is just a little bit.
00:47:12.880 --> 00:47:13.360
Yep.
00:47:13.599 --> 00:47:13.840
Right?
00:47:14.079 --> 00:47:15.039
I might take you the other way.
00:47:15.440 --> 00:47:16.079
There's no telling.
00:47:16.159 --> 00:47:18.880
So, what the more things and the more ways you can engage with that partner.
00:47:18.960 --> 00:47:20.079
What do you want to get out of it?
00:47:20.239 --> 00:47:22.559
Do you want to make it a little bit more about the actual stability?
00:47:22.719 --> 00:47:24.400
Cool, put them in put them in a neutral stance.
00:47:24.480 --> 00:47:24.559
Yeah.
00:47:24.719 --> 00:47:32.000
But you want to give them a little bit of that stability and really bring it up the chain and make it about the trunk prep, put them in a split stance, give them that stability and roll with it.
00:47:32.239 --> 00:47:32.719
Love it.
00:47:32.960 --> 00:47:38.480
Then we move into the big dog things, and we may move into a rear foot elevated weight releaser, right?
00:47:38.639 --> 00:47:42.079
It's a it's something that seems so simple.
00:47:42.400 --> 00:47:45.280
But do we forget about the isometric intent through the trunk?
00:47:45.679 --> 00:47:46.239
I think we do.
00:47:46.400 --> 00:47:46.800
I do.
00:47:46.960 --> 00:47:49.920
I did previously before I started reframing these things in my mind.
00:47:50.079 --> 00:47:53.679
And the value of being able to hold those positions is understated.
00:47:53.840 --> 00:47:56.400
So bring in the ISOs, bring them in for me, right?
00:47:56.480 --> 00:48:04.079
How can I challenge you in different at different angles, right, to hold these positions and to hold these postures and shapes and whatever it is just differently?
00:48:04.320 --> 00:48:09.280
And it translates really well and it helps them to just again own those positions.
00:48:09.440 --> 00:48:09.840
That's it.
00:48:09.920 --> 00:48:13.119
I can keep saying that word all day long, but it gives them confidence.
00:48:14.079 --> 00:48:19.280
And I think being comfortable and being confident are two very different things, but they can coexist nicely together.
00:48:19.440 --> 00:48:23.599
When you're more comfortable in the bottom end of that squat, you're gonna get there.
00:48:23.760 --> 00:48:26.960
Yeah, you're not gonna stop, you're gonna, you're not gonna short me anymore.
00:48:27.119 --> 00:48:28.159
You're comfortable down there.
00:48:28.320 --> 00:48:30.400
I've put you in some really uncomfy ISOs.
00:48:30.559 --> 00:48:31.840
You're not comfortable, but you're good.
00:48:31.920 --> 00:48:32.960
You can own that position.
00:48:33.199 --> 00:48:35.599
So now I feel comfortable sending you that way.
00:48:36.079 --> 00:48:41.199
I love the idea of layer, I call them like layering and peeling movements.
00:48:41.519 --> 00:48:44.079
So I'm I'm layering on a pattern by adding.
00:48:44.239 --> 00:48:50.079
So, like how we had the ground based movements, and now you're adding the isometrics to go value around the hip to control the pelvis.
00:48:50.239 --> 00:49:00.239
And then you talk about all the trunk work we did, that like dynamic stabilization, like um being prepared for it, but responding to it.
00:49:00.320 --> 00:49:03.360
Not only do I get the interaction with a partner, yeah, which is fun.
00:49:03.599 --> 00:49:08.239
It's like you get someone smiling, second, you get someone laughing, intent for the exercise is already going up.
00:49:08.400 --> 00:49:13.039
The second they're not just hanging out, then they're actively engaged.
00:49:13.199 --> 00:49:22.800
But then also that concept of peeling back a movement, like how you said you that culminated movement, not trying to say that was the end goal, the capstone, but it is something you are working towards.
00:49:22.960 --> 00:49:27.199
So it's like, how do I prepare this athlete for a movement that I feel is very valuable?
00:49:27.360 --> 00:49:37.760
So then it's peeling back all of the qualities, not like a sports-specific approach of, oh, well, now I'm just gonna take the same shape and I'm gonna add some perturbation type thing.
00:49:37.920 --> 00:49:44.239
It's no, it's zooming out, looking at all the qualities of the movement, zooming in and being, okay, how do I prepare the pelvis?
00:49:44.320 --> 00:49:46.880
How do I prepare posterior sling, hamstring?
00:49:46.960 --> 00:49:59.039
How do I identify all these traits that I think are important now going to that rear foot elevated split squat movement, which was a terrible exercise, actually if I'm being honest.
00:49:59.360 --> 00:50:02.320
But how how have the girls adapted to that?
00:50:02.480 --> 00:50:05.199
Like, I mean, that is a strenuous exercise.
00:50:05.360 --> 00:50:21.599
And for one, getting them to buy in or trust very heavy dumbbells, which I haven't worked with volleyball players in a while since AAU, a pet previous gym I worked with, and they were teenagers, but that's not commonplace for them to be grabbing 70, 80 pound dumbbells.
00:50:21.840 --> 00:50:23.199
No, it's not.
00:50:23.519 --> 00:50:25.199
Do they rise to that?
00:50:25.360 --> 00:50:29.280
Does that give them like um like they feel good about that sort of feeling?
00:50:29.360 --> 00:50:31.760
Or how do they respond to that sort of stimulus?
00:50:32.000 --> 00:50:39.119
Well, when I tell you that this has been my phrase, preparation determines expression, you don't just pick that up and go.
00:50:39.280 --> 00:50:39.599
Yeah.
00:50:39.840 --> 00:50:40.159
Right.
00:50:41.280 --> 00:50:46.719
That might be expressed, that movement might might be expressed very differently if we didn't prime you accordingly.
00:50:46.880 --> 00:50:54.079
And I didn't set you up for success with my expectations and warn you ahead of time how this movement's gonna go.
00:50:54.159 --> 00:50:54.400
Yeah.
00:50:54.559 --> 00:51:01.519
Hey, these movements that we just did, the preparation will in fact determine your expression in that movement.
00:51:01.760 --> 00:51:05.599
And I think we we do that poorly as coaches when we just throw them under a barbell.
00:51:05.679 --> 00:51:06.400
Well, go ahead.
00:51:07.840 --> 00:51:09.119
Oh, okay.
00:51:09.360 --> 00:51:13.920
You know, so I think that that's something I challenge myself on first is to do that, right?
00:51:14.000 --> 00:51:17.599
To to prep them accordingly for that movement, so that that's not the first movement we do.
00:51:18.000 --> 00:51:19.199
That's not the first time, right?
00:51:19.280 --> 00:51:22.320
The that's not the first time they've seen a rear field outlet split squat.
00:51:22.400 --> 00:51:29.199
That is the you know, sixth or eighth time that they've seen that movement, generally speaking, but now it is changed a little bit.
00:51:29.679 --> 00:51:34.719
Having them attack those things is the best because we do compete.
00:51:34.880 --> 00:51:36.159
They do take that very seriously.
00:51:36.320 --> 00:51:37.760
They do look to the person next to them.
00:51:37.840 --> 00:51:42.320
Yeah, they look to the person that they respect, they look to the person they're trying to beat out.
00:51:43.360 --> 00:51:46.239
She's got 50s, I'm gonna go drab 55s.
00:51:46.480 --> 00:51:48.880
She's got 70s, I'm gonna go touch 75.
00:51:49.199 --> 00:51:50.159
My grip's challenged.
00:51:50.239 --> 00:51:50.880
Okay, what do I do?
00:51:51.199 --> 00:51:54.960
I'm having a hard time holding on to this, but I am going to pick these 75s up.
00:51:55.599 --> 00:51:56.719
Okay, girl.
00:51:57.039 --> 00:51:57.679
Let's go.
00:51:57.840 --> 00:51:58.480
I love that.
00:51:58.880 --> 00:52:07.599
And again, it's it's a beautiful thing to be able to see them and call them out in that or or tell them, hey, that clearly wasn't difficult enough for you.
00:52:08.079 --> 00:52:09.840
That 10 seconds wasn't 10 seconds.
00:52:09.920 --> 00:52:10.639
Try again.
00:52:10.960 --> 00:52:12.559
That wasn't deep enough in that range of motion.
00:52:12.639 --> 00:52:14.559
You drop that dumbbell from hip height, dude.
00:52:14.800 --> 00:52:16.000
You're not down low enough.
00:52:16.079 --> 00:52:16.559
Let's go.
00:52:16.800 --> 00:52:18.079
Own those positions.
00:52:18.559 --> 00:52:28.079
And I think that the my favorite part about working with volleyball has been maybe the expectation that they don't want that, and seeing them rise to it and say, no, I do want that.
00:52:28.239 --> 00:52:33.920
I want to jump out the gym and I want to I want to develop strength accordingly with my sport.
00:52:34.320 --> 00:52:42.480
And I'm showing them all the while with the assessments that we do and the outside of preparation and of itself, interest set assessments as well.
00:52:42.639 --> 00:52:45.039
Hey, go do this and then go hop on the force plates.
00:52:45.440 --> 00:52:46.559
And they see it.
00:52:46.880 --> 00:52:52.320
They see the difference between when we prime and potentiate with isometrics, they see the outputs.
00:52:52.639 --> 00:52:56.079
So giving them that, sometimes, like you're talking about proving, that's my way.
00:52:56.239 --> 00:52:56.400
Yeah.
00:52:56.559 --> 00:52:59.119
Of sliding a check across the table and be like, check my math.
00:52:59.199 --> 00:52:59.360
Yeah.
00:52:59.599 --> 00:53:00.960
Make sure I'm right on that.
00:53:01.440 --> 00:53:03.679
And so then I'm not just asking how you feel.
00:53:03.840 --> 00:53:04.400
Because you know what?
00:53:04.480 --> 00:53:08.239
When I ask you how you feel, you might look at me and tell me, aka, I feel like crap.
00:53:08.639 --> 00:53:09.679
I don't feel good.
00:53:10.159 --> 00:53:15.920
And then in that moment, I go, okay, what I'm gonna do now is I'm gonna, I'm gonna backpedal just a little bit.
00:53:16.320 --> 00:53:27.280
I'm gonna prime you a little bit differently, and then I'm gonna give you a win really quick, whether it's in a jump or a lift, I'm gonna give you a quick win because I'm gonna prove to you that your body and your brain is lying to you.
00:53:27.519 --> 00:53:28.559
You are so capable.
00:53:28.719 --> 00:53:30.239
Your brain shuts down first.
00:53:30.480 --> 00:53:37.039
So, how can I speak into you, communicate with you, lift you up to this point where I'm gonna give you some confidence back?
00:53:37.199 --> 00:53:40.480
I'm gonna make you that person that maybe you're uncomfortable.
00:53:40.639 --> 00:53:41.119
That's okay.
00:53:41.199 --> 00:53:42.800
I'm fine with this comfort.
00:53:43.119 --> 00:53:46.320
But how do we get you to the point where you're now confident in this movement?
00:53:46.559 --> 00:53:47.760
Were you uncomfortable at first?
00:53:47.840 --> 00:53:49.360
Sometimes that's a win in and of itself.
00:53:49.760 --> 00:54:06.159
Is you were uncomfying in the weight room at first, and now that whole team, I've had them now for three years, and that whole team comes in the weight room, they hop straight to the board, they're getting their prep in, they go into specific prep and they're asking me, hey, okay, what's the goal here?
00:54:06.719 --> 00:54:08.480
That's such a cool question.
00:54:09.119 --> 00:54:10.559
Hey, what's the goal here?
00:54:10.719 --> 00:54:11.119
Yeah.
00:54:12.079 --> 00:54:12.559
What?
00:54:12.719 --> 00:54:14.719
Like, I I haven't had that previously.
00:54:14.960 --> 00:54:16.800
But why, what, why is it that way?
00:54:17.280 --> 00:54:19.199
Because of the way that I've communicated to them.
00:54:19.360 --> 00:54:20.880
And I want them to ask those questions.
00:54:20.960 --> 00:54:23.599
I don't want them to assume a squat is a squat is a squat.
00:54:23.760 --> 00:54:25.599
That squat can be done 18 different ways.
00:54:25.679 --> 00:54:27.280
You better ask me what kind we're doing.
00:54:27.440 --> 00:54:32.079
You better ask me the intent there, because as you said, the intent is going to turn determine the adaptation.
00:54:32.320 --> 00:54:50.480
So if they're more curious about that, and now I have curious athletes, and we're all just in this beautiful communication loop all the time of asking questions and getting answers and running with that, and now creating ownership and that drives intent that pushes our ability to adapt and not be so rigid.
00:54:50.639 --> 00:54:53.440
You're giving people what they need and you're coaching the athlete in front of you.
00:54:53.840 --> 00:54:57.199
So when they rise to that occasion, when they get something they can't do, right?
00:54:57.280 --> 00:55:00.480
Or something they're bad at, I'm gonna get you there.
00:55:00.719 --> 00:55:04.639
I'm gonna show you in three weeks that that situation is going to be very different.
00:55:04.880 --> 00:55:10.800
And I think that's why they adjust so well to those challenges because they know in that moment it's okay to be frustrated.
00:55:10.960 --> 00:55:12.960
It's okay to let you be upset, no problem.
00:55:13.119 --> 00:55:13.840
That's okay.
00:55:14.000 --> 00:55:14.639
You're human.
00:55:14.800 --> 00:55:17.679
Feel that emotion, but come with me and let's try this, right?
00:55:17.760 --> 00:55:19.599
Let's go here, let's step this back a little bit.
00:55:19.679 --> 00:55:23.199
And it's not, I'm not not bashing you, not telling you you can't do it.
00:55:23.360 --> 00:55:24.320
I want you to do it.
00:55:24.480 --> 00:55:26.239
So here is how I'm gonna coach you through that.
00:55:26.400 --> 00:55:30.559
So culminating in all of the exercises that we just kind of went over today is this bad boy.
00:55:30.719 --> 00:55:33.840
It's a rear foot elevated dumbbell weight releaser variation.
00:55:34.079 --> 00:55:35.199
Wow, it's terrible.
00:55:35.599 --> 00:55:36.000
Right?
00:55:36.400 --> 00:55:41.280
But but every you're gonna see a piece of everything that we challenge today in this movement.
00:55:41.440 --> 00:55:44.400
So I'm I'm big on if you we've got to own positions, right?
00:55:44.480 --> 00:55:47.199
You earn the right to progress through some of these things.
00:55:47.280 --> 00:55:50.719
And if you don't own a position, why are we there?
00:55:50.880 --> 00:55:51.280
Yeah, right.
00:55:51.440 --> 00:55:59.360
I all I'm all I'm looking to do is teach you how to own great positions through this first rep 10-second eccentric.
00:55:59.599 --> 00:56:02.079
I need you to own this first rep.
00:56:02.320 --> 00:56:02.559
Okay.
00:56:02.719 --> 00:56:05.599
Then when you get to the bottom, right, you have both dumbbells.
00:56:05.679 --> 00:56:17.360
When you get to the bottom of that first rep after those grueling 10 seconds of a lot of control for you, trunk control, and everything that follows after that, you get to the bottom, you get to release that outside hands dumbbell.
00:56:17.440 --> 00:56:17.679
Okay.
00:56:17.840 --> 00:56:20.079
So then it becomes a contralateral movement there.
00:56:20.239 --> 00:56:24.800
All you're gonna do then, regular schmegular rear foot elevated is put squat.
00:56:24.960 --> 00:56:27.440
Or Bulgarian, however, however, anybody wants to say that.
00:56:27.679 --> 00:56:27.840
Okay.
00:56:28.079 --> 00:56:34.079
So you're set up right off the bat, if I were you and you were me, I'd pick those up first so you don't have to be hinged in that position.
00:56:36.000 --> 00:56:36.719
There you are.
00:56:37.360 --> 00:56:38.480
Comfortable stance.
00:56:39.920 --> 00:56:41.519
Oh, yes, maybe not so comfy.
00:56:42.000 --> 00:56:42.400
There we are.
00:56:42.480 --> 00:56:42.719
Yep.
00:56:43.039 --> 00:56:43.360
Here we go.
00:56:43.519 --> 00:56:46.159
10 seconds eccentric, 10, 9, slow it down.
00:56:46.400 --> 00:56:53.119
Eight, seven, six, five, four, three, two, one.
00:56:53.440 --> 00:56:54.400
Outside hand drop.
00:56:57.920 --> 00:56:59.519
It's almost like that's the point.
00:57:00.159 --> 00:57:03.440
It's almost it's almost like that's the whole point.
00:57:03.760 --> 00:57:05.840
Everybody at home, do you know?
00:57:06.159 --> 00:57:07.760
That, that, okay.
00:57:08.079 --> 00:57:08.960
That was a lot.
00:57:09.360 --> 00:57:11.039
So it was a lot.
00:57:12.239 --> 00:57:13.199
Redo, redo.
00:57:13.440 --> 00:57:13.679
Bottom.
00:57:14.000 --> 00:57:14.639
Redo, redo.
00:57:15.280 --> 00:57:15.519
Redo.
00:57:15.840 --> 00:57:16.159
Bottom.
00:57:16.480 --> 00:57:16.960
All right.
00:57:17.360 --> 00:57:19.440
So you see then what I see what I mean.
00:57:19.599 --> 00:57:19.679
Okay.
00:57:19.920 --> 00:57:22.800
When you get to the bottom of that position, yeah.
00:57:23.440 --> 00:57:24.239
Okay, let's go.
00:57:24.320 --> 00:57:25.440
So setting up.
00:57:27.440 --> 00:57:29.119
I'll take your eccentric serious.
00:57:29.360 --> 00:57:29.760
There we go.
00:57:30.000 --> 00:57:30.559
Here we go.
00:57:30.880 --> 00:57:31.199
Ten.
00:57:31.920 --> 00:57:39.599
Nine, eight, seven, six, five, four, three, two, one.
00:57:39.920 --> 00:57:40.800
Resist rotation.
00:57:40.880 --> 00:57:41.199
There you go.
00:57:41.280 --> 00:57:41.519
Up.
00:57:41.679 --> 00:57:42.079
Come on.
00:57:42.239 --> 00:57:42.639
Yes.
00:57:42.880 --> 00:57:43.360
Come on.
00:57:43.920 --> 00:57:44.480
There you go.
00:57:44.639 --> 00:57:45.440
One more rep.
00:57:46.400 --> 00:57:47.039
Great.
00:57:51.360 --> 00:57:52.480
What did you just feel?
00:57:52.800 --> 00:57:55.360
My hip is on fire.
00:57:56.239 --> 00:58:03.360
For one, the weight sitting in my hip the second I let go, that bite down, the inside edge of my foot, my abductor kicked on.
00:58:03.679 --> 00:58:09.679
I really had to drive my right hip forward into extension to keep me from kind of tilting in.
00:58:10.000 --> 00:58:11.280
I mean a contralateral load.
00:58:12.480 --> 00:58:15.840
That was way more difficult than I thought it was going to be.
00:58:16.000 --> 00:58:18.719
So we can see then the value and everything else that we worked.
00:58:18.800 --> 00:58:19.039
Yes.
00:58:19.199 --> 00:58:20.320
Your interaction with the ground.
00:58:20.400 --> 00:58:20.559
Yep.
00:58:20.719 --> 00:58:21.760
The stability at the hip.
00:58:21.840 --> 00:58:22.000
Yep.
00:58:22.159 --> 00:58:23.679
We can bring it into movement, right?
00:58:23.760 --> 00:58:24.960
You are moving through that range.
00:58:25.039 --> 00:58:27.360
So I wanted you to be able to own those positions first.
00:58:27.519 --> 00:58:30.719
And then the last thing that we worked before coming over here was antilateral flexion.
00:58:30.800 --> 00:58:30.960
Yep.
00:58:31.119 --> 00:58:32.000
Because what just happened?
00:58:32.159 --> 00:58:32.320
Literally.
00:58:32.559 --> 00:58:33.840
Now it was a little more certain.
00:58:34.000 --> 00:58:38.960
You knew when you were going to drop it, but how quickly did that load pull you the other direction?
00:58:39.199 --> 00:58:41.679
And I wasn't prepared for that amount of force.
00:58:41.840 --> 00:58:46.800
Like I haven't done an exercise where I'm releasing something asymmetrically, I guess.
00:58:46.960 --> 00:58:48.400
I haven't like that.
00:58:48.480 --> 00:58:50.639
That was just way more than I anticipated.
00:58:50.800 --> 00:58:51.119
Yeah.
00:58:51.360 --> 00:58:54.800
But I like that because that's what that's what I wanted you to feel, right?
00:58:54.880 --> 00:58:57.440
And I want to hear from you, you know, what were their issues?
00:58:57.599 --> 00:58:59.039
Did you feel like you were arching your back?
00:58:59.119 --> 00:59:02.320
This is the time for me to get feedback from you to make a manipulation, right?
00:59:02.480 --> 00:59:03.920
What if I needed to change that?
00:59:04.079 --> 00:59:07.840
What if that load was a little too much on that side when you were releasing?
00:59:08.000 --> 00:59:08.239
Cool.
00:59:08.320 --> 00:59:14.800
Well, we'll still hold we'll still hold the heavy dumbbell in your contralateral hand, but on that ipsilateral side, we'll hold a little bit lighter weight.
00:59:14.960 --> 00:59:15.679
No problem, right?
00:59:15.760 --> 00:59:22.719
You if you don't own, if you're not in a position to own that release just yet, we can make a simple adaptation, right?
00:59:22.880 --> 00:59:29.280
To to give you that win in the movement before we now bring you back into these, the heavy load on both hands, and we go through it from there.
00:59:29.519 --> 00:59:30.320
I really love that.
00:59:30.639 --> 00:59:32.239
A lot of people are gonna be doing this, they're going, hey.
00:59:32.960 --> 00:59:34.079
Hey, but you know what?
00:59:34.239 --> 00:59:38.400
The value, the value in what this is translates over into an RDL as well.
00:59:38.639 --> 00:59:39.760
I couldn't I couldn't agree more.
00:59:39.840 --> 00:59:42.400
And it's the same load, the same two down, one up.
00:59:42.559 --> 00:59:42.880
Mm-hmm.
00:59:42.960 --> 00:59:43.119
Yep.
00:59:43.199 --> 00:59:44.000
So it's the same deal.
00:59:44.159 --> 00:59:46.079
You can set that same position with an RDL.
00:59:46.159 --> 00:59:53.760
And now this two dumbbell RDL, this contralateral RDL, all of a sudden, when you get to the bottom and you release one hand, you're resisting the same things.
00:59:53.840 --> 00:59:55.039
Now you have both feet on the ground.
00:59:55.360 --> 01:00:01.280
So you have a little bit more stability, but it becomes now you're resisting transverse action because what happened what wants to happen here?
01:00:01.440 --> 01:00:01.840
Rotation.
01:00:02.079 --> 01:00:02.239
Yeah.
01:00:02.480 --> 01:00:09.440
So when I'm there and I let go of my heavy dumbbell here and I start owning an offset RDL, I'm now resisting rotation.
01:00:09.519 --> 01:00:11.440
I do still have that lumbopelvic control.
01:00:11.519 --> 01:00:12.880
I do still have basic.
01:00:13.280 --> 01:00:13.840
Let's do that.
01:00:14.000 --> 01:00:14.480
Let's do that.
01:00:14.639 --> 01:00:15.199
Let's see it.
01:00:15.360 --> 01:00:15.760
Let's do that.
01:00:15.920 --> 01:00:16.639
I want to see it done.
01:00:16.800 --> 01:00:17.360
Let's do that.
01:00:17.519 --> 01:00:24.320
So I a lot of the athletes that I've experienced this with too, this helps a lot with back with back issues, right?
01:00:24.400 --> 01:00:33.119
If you're if you're looking at some of these athletes that have a tendency to be irritated with their low backs, well, there a lot of contralateral load when we're up and down.
01:00:33.360 --> 01:00:39.760
Not super necessary, but all of a sudden we take this eccentric and I have you control and own that position, and that's the heavy load there.
01:00:39.920 --> 01:00:45.360
Then when you get to the bottom and you lose half of it, and now we're just res we're focusing a lot more on the trunk.
01:00:45.519 --> 01:00:45.679
Yeah.
01:00:45.840 --> 01:00:48.320
It's a lot less about the RDL and a lot more about the trunk.
01:00:48.559 --> 01:00:49.199
Everything's the same.
01:00:49.280 --> 01:00:50.079
You're still thinking the same thing.
01:00:50.239 --> 01:00:50.800
Everything's the same.
01:00:51.280 --> 01:00:52.400
I want you to think about the same things.
01:00:52.559 --> 01:00:54.239
This is 10, I'll count you down.
01:00:54.480 --> 01:00:54.639
Okay.
01:00:54.800 --> 01:00:56.239
Okay, so from this position, here we go.
01:00:56.400 --> 01:00:57.360
10 seconds, let's go.
01:00:57.519 --> 01:01:08.480
10, 9, 8, 7, 6, 5, 4, 3, whichever dumbo you want, 1, release, and resist.
01:01:08.559 --> 01:01:09.280
Here we go.
01:01:10.079 --> 01:01:11.840
Now lots of tension in the trunk.
01:01:12.079 --> 01:01:13.679
Still driving our hips back.
01:01:14.480 --> 01:01:15.119
Yes.
01:01:20.079 --> 01:01:21.920
Actually, I really like that.
01:01:22.320 --> 01:01:22.800
I'm glad.
01:01:22.960 --> 01:01:23.360
What do you feel?
01:01:23.519 --> 01:01:25.119
What's the biggest thing that you felt through all of that?
01:01:25.360 --> 01:01:28.480
That obviously not as hard as the split squat.
01:01:28.800 --> 01:01:32.079
I think that's just bilateral stands, obviously easier to manage.
01:01:32.320 --> 01:01:42.400
But my core, I feel that line run, I feel the hip, I feel the weight in my feet, how I'm trying to like stay on top, the adductors because I'm bracing obviously that pelvis position.
01:01:42.880 --> 01:01:46.159
So it is all encompassing.
01:01:46.239 --> 01:01:49.519
Like I feel it from my lat down to my feet.
01:01:49.599 --> 01:01:49.840
Yeah.
01:01:50.079 --> 01:01:56.079
And the whole time, too, when we're thinking, when I think about sport, grip work is important to me.
01:01:56.719 --> 01:02:01.840
This is something that, yes, it is very important to what we do and and generally in the weight room and beyond.
01:02:02.079 --> 01:02:03.519
But this is also grip work.
01:02:03.679 --> 01:02:09.039
That's one thing that kind of seems to be on the outskirts of everybody's mind is that when we're holding dumbbells, that's a challenge.
01:02:09.119 --> 01:02:09.280
Yeah.
01:02:09.679 --> 01:02:12.400
When I increase load here, I'm increasing load on your hands.
01:02:12.559 --> 01:02:13.440
So this is one more thing.
01:02:13.519 --> 01:02:15.280
That 10-second eccentric is not simple, right?
01:02:15.360 --> 01:02:17.599
Are you feeling that by the time you get to the bottom, you're like, golly.
01:02:17.840 --> 01:02:18.000
Yeah.
01:02:18.159 --> 01:02:25.679
So if we have athletes that struggle with that, this is an easy thing where on the side you're gonna hold that dumbbell with for maybe 30 seconds through all of the reps.
01:02:25.840 --> 01:02:27.119
I'll let you grip that side, right?
01:02:27.199 --> 01:02:29.679
We'll we'll get some grips on, we'll give some dumbbell grips going.
01:02:29.840 --> 01:02:30.239
Easy.
01:02:30.320 --> 01:02:33.519
It's a good way to modify that exercise instead of sacrificing it with weight.
01:02:33.679 --> 01:02:37.280
Because that's what I say a lot of the athletes say, well, I can't hold on to the dumbbell, so I want to go down and wait.
01:02:37.440 --> 01:02:39.679
No, no, I don't want you sacrificing load.
01:02:39.920 --> 01:02:42.880
Let's help your grip out just a little bit if that's what we need to do for now.
01:02:43.119 --> 01:02:47.440
Because this is still very much training, a decent amount of grip, good forearm, right?
01:02:47.599 --> 01:02:49.039
You're not letting the shoulders go.
01:02:49.519 --> 01:02:50.639
So you're still doing a lot.
01:02:50.719 --> 01:02:54.159
This is full body stuff, even though we want to call it an RDL, right?
01:02:54.320 --> 01:02:56.800
You're resisting rotation, you're doing all these other things.
01:02:56.960 --> 01:03:02.639
So I think again, this is another exercise where I like to make everything about whatever I want to make it about.
01:03:02.800 --> 01:03:04.559
This doesn't have to just be about the hamstring.
01:03:04.639 --> 01:03:06.239
This doesn't just have to be about the trunk.
01:03:06.400 --> 01:03:09.920
You pick and choose what you want to bias in this movement and make it so.
01:03:10.239 --> 01:03:12.400
You said something a little while back.
01:03:12.559 --> 01:03:16.159
You said you're talking about like how we ask.
01:03:16.239 --> 01:03:17.119
How to how do we feel?
01:03:17.199 --> 01:03:20.800
And I think a big mistake coaches make is they say, How do you feel?
01:03:20.960 --> 01:03:22.960
And then maybe that athlete goes, not the best.
01:03:23.039 --> 01:03:25.920
And then it's like, oh, well, all right, we're just gonna nope.
01:03:26.079 --> 01:03:28.159
I it's for me, you always ask twice.
01:03:28.559 --> 01:03:30.960
If they don't feel good, it's like, okay, well, what can we get doing?
01:03:31.360 --> 01:03:33.519
Get them moving, get out things, and then ask again.
01:03:33.599 --> 01:03:34.719
Hey, how are you feeling now?
01:03:34.880 --> 01:03:35.599
Because you never know.
01:03:35.679 --> 01:03:41.360
Maybe I have days where I do not want to lift, yeah, and then I wait, and then I start moving around, and I'm like, I feel great.
01:03:41.679 --> 01:03:47.920
And I have other days where I walk in the gym, like, yo, I'm about to crush weight, and I get in and my elbow, and I'm just like, yo, what happened?
01:03:48.159 --> 01:03:48.800
What happened?
01:03:48.960 --> 01:03:50.320
And then it's a terrible lift.
01:03:50.480 --> 01:03:54.320
So knowing that personally, it's like you never that first question is never enough.
01:03:54.400 --> 01:03:56.960
Yeah, get them moving, then ask the next question.
01:03:57.440 --> 01:04:09.440
When you were saying looking at peers for motivation, competition, whatever it is, I think we are a culmination of people around us, whether good or bad.
01:04:09.840 --> 01:04:25.199
And I know, I mean, as an athlete, collegiate athlete, as a coaching now collegiate athletes, as you know, many colleges, the NSCA, whatever, you've had a lot of people that have bolstered you up that you have learned from.
01:04:25.599 --> 01:04:32.880
Um, I always like to give credit to people because I'm not here if it wasn't for certain coaches that reached out when they didn't need to.
01:04:33.280 --> 01:04:42.800
Are there any coaches that stand out to you that or maybe not even coaches, that people within your profession or your career that have stood out that you, you know, look up to or thankful for?
01:04:43.119 --> 01:04:43.679
We don't even have time.
01:04:43.760 --> 01:04:44.639
We don't even have the kind of time.
01:04:44.800 --> 01:04:45.199
Give me a couple.
01:04:45.280 --> 01:04:45.679
Give me a couple.
01:04:45.920 --> 01:04:50.559
But my my the big ones that are right off the right off the bat for me is my current boss, right?
01:04:50.719 --> 01:04:53.519
Melissa Moore seal um at LSU.
01:04:53.840 --> 01:05:04.159
Incredible human being, has given me the amount of autonomy I need to want to do this, to want to be curious, to want to, I think that that drives a lot of what we do when somebody tells you to go do something.
01:05:04.239 --> 01:05:06.239
It's very different than when you decide to go do it yourself.
01:05:06.480 --> 01:05:10.000
Do you think that's the environment that you're in that's allowed you to kind of go because of her?
01:05:10.079 --> 01:05:10.480
That's super cool.
01:05:10.639 --> 01:05:10.880
I do.
01:05:11.039 --> 01:05:12.559
So I credit her with that massively.
01:05:12.639 --> 01:05:15.360
And she she treats everybody, I mean, she treats everybody the same.
01:05:15.599 --> 01:05:16.960
And she is curious.
01:05:17.119 --> 01:05:20.079
She'll come to us and say, Hey, I'm sick of my own, I'm tired of my own cooking.
01:05:20.239 --> 01:05:22.079
Will you come teach me something new?
01:05:23.199 --> 01:05:23.760
Sure.
01:05:24.079 --> 01:05:25.920
I I don't know what I, you know, sure.
01:05:26.000 --> 01:05:27.039
How do how do I go about this?
01:05:27.119 --> 01:05:30.559
This is a person who worked under Tommy Moffat and within LSU football for Fred.
01:05:31.039 --> 01:05:32.480
She knows her stuff.
01:05:32.960 --> 01:05:35.679
She is an incredible communicator of people.
01:05:35.840 --> 01:05:38.400
You could sit down here and have a three-hour conversation with her.
01:05:38.800 --> 01:05:39.440
Probably not.
01:05:39.599 --> 01:05:43.360
Nobody has that amount of time, but but she's that person that wants to connect.
01:05:43.440 --> 01:05:44.800
And I love that about her.
01:05:45.039 --> 01:05:48.559
And further back in my career, right, she is my boss now.
01:05:48.719 --> 01:05:51.760
But my first boss in this field was Scott Caulfield.
01:05:52.480 --> 01:05:58.239
And that man, I can't sing his praises enough for as quiet as he is.
01:05:58.400 --> 01:05:59.840
Yes, for as quiet as he is.
01:06:00.239 --> 01:06:11.039
As he is, and as uh such a such an incredible observate you know, person who will observe other people and and truly pour into you, though, if you just talk to him.
01:06:11.280 --> 01:06:16.079
And from experience, from networking, if he can't tell you, he can connect you with somebody who does.
01:06:16.239 --> 01:06:18.159
He's the reason I know you, actually.
01:06:18.559 --> 01:06:20.559
He believed in me when I didn't believe in myself.
01:06:20.719 --> 01:06:21.039
Yeah.
01:06:21.280 --> 01:06:22.239
So and same.
01:06:22.559 --> 01:06:24.559
I am very thankful for Scott Caulfield.
01:06:24.719 --> 01:06:24.960
Yeah.
01:06:25.119 --> 01:06:27.280
He's the one who's given me opportunities to present.
01:06:27.440 --> 01:06:31.599
He's the one who's bolstered me up and right in those in those places that goes, Hey, I believe in you.
01:06:31.679 --> 01:06:33.119
I didn't think I was gonna be that person.
01:06:33.199 --> 01:06:33.360
Yep.
01:06:33.519 --> 01:06:37.199
I have if you're a coach and you haven't experienced imposter syndrome, you're lying.
01:06:37.440 --> 01:06:37.840
You're lying.
01:06:38.079 --> 01:06:40.480
So that's beside the point.
01:06:40.719 --> 01:06:49.280
But he's one of those people that has consistently been not only in my corner, but just pulled me in to the sort, to his circle, to his family, to the people who love him.
01:06:49.440 --> 01:06:52.000
And life is so much better with those people.
01:06:52.159 --> 01:06:53.119
I don't care what you know.
01:06:53.280 --> 01:06:53.920
I really don't.
01:06:54.079 --> 01:06:58.000
I don't care if you're constantly giving me great information and you're making me a better coach.
01:06:58.159 --> 01:06:58.639
Cool.
01:06:58.880 --> 01:07:00.000
Can we be personable?
01:07:00.079 --> 01:07:01.519
Can we grow together in life?
01:07:01.679 --> 01:07:02.559
And that's so cool.
01:07:02.639 --> 01:07:10.559
And he's one of those people that not only has he made me a better professional, he's he has just poured into my life in such incredible ways.
01:07:10.880 --> 01:07:17.840
And then my the reason I got into collegiate was Scott Caulfield told me, hey, listen to this podcast when I was working at the NSCA.
01:07:17.920 --> 01:07:21.119
He said, listen to this podcast, take notes, and then call the girl at the end.
01:07:21.360 --> 01:07:27.519
I was like, weird, listen to this podcast, and it's this girl, Ashley Jackson.
01:07:28.239 --> 01:07:29.199
Nice name, right?
01:07:29.360 --> 01:07:30.000
Cool, like that.
01:07:30.159 --> 01:07:30.960
All right, Ashley.
01:07:31.039 --> 01:07:38.800
I start listening, and it's uh her and three other women that were on a on the NSCA podcast with Scott hosting, and I was supposed to edit all the curse words out.
01:07:38.880 --> 01:07:42.480
So, you know, I'm sitting there listening, and I start really listening to what she's saying.
01:07:42.639 --> 01:07:45.199
I was like, ah, I like like, yeah, I think she's got some stuff, you know.
01:07:45.280 --> 01:07:47.280
I've never I never thought about collegiate up until that point.
01:07:47.360 --> 01:07:51.199
I thought maybe I was gonna go, you know, stay with the Olympic route and go work professional.
01:07:51.280 --> 01:07:53.920
I don't know, but collegiate hadn't really crossed my mind.
01:07:54.159 --> 01:07:57.760
And I did exactly what he told me, so I was like, oh, well, I'll call her, you know.
01:07:57.920 --> 01:08:00.079
So I call, voicemail, cool.
01:08:00.159 --> 01:08:01.440
I don't answer numbers, I don't know either.
01:08:01.519 --> 01:08:06.719
So I email her, hey, this is who I am, this is how I got your information, this is how I got your number, you know.
01:08:06.880 --> 01:08:09.039
Um, could I get on a phone call with you at some point?
01:08:09.119 --> 01:08:09.920
I just I'm curious.
01:08:10.000 --> 01:08:12.800
I want to ask some questions and get to know you a little bit.
01:08:13.039 --> 01:08:14.400
She emailed me back.
01:08:14.639 --> 01:08:15.920
I'm driving home tomorrow.
01:08:16.000 --> 01:08:17.119
This is the time I'm in the car.
01:08:17.279 --> 01:08:19.359
I have a 20-minute drive, I'll call you then.
01:08:19.840 --> 01:08:24.560
And from that moment on, first and foremost, that teaches me boundaries.
01:08:24.720 --> 01:08:27.279
Not everybody is for me, not everybody gets access to me.
01:08:27.520 --> 01:08:40.000
And for her to give me access and then take me, and this is like my older sister now, now that we're 10 years in, but this is somebody who I've seen incredible portions of her life.
01:08:40.159 --> 01:08:48.960
She came in, and just for young coaches to understand how important it is for you to put yourself out there and then take the next steps, not expect a mentor to come to you and find you.
01:08:49.520 --> 01:08:55.359
She was in working with Michigan lacrosse at the time, women's lacrosse, and I was living in Colorado.
01:08:55.760 --> 01:08:59.359
And they came to Colorado to play.
01:08:59.600 --> 01:09:01.119
And she told me, yeah, we're coming.
01:09:01.199 --> 01:09:05.439
And I said, Cool, can I come up and take you to dinner and just like pick your, you know, talk, like pick your brain, whatever?
01:09:05.600 --> 01:09:07.680
I hate that phrase, but that's really what I said.
01:09:07.760 --> 01:09:07.920
Yeah.
01:09:08.159 --> 01:09:09.680
Oh, you know, I said it.
01:09:10.159 --> 01:09:13.119
And sure enough, I get up there and it wasn't anything like that.
01:09:13.279 --> 01:09:14.800
There was no brain picking to be had.
01:09:14.880 --> 01:09:16.880
It was just life and communicating with this person.
01:09:16.960 --> 01:09:20.159
And she was like, I actually, I see something, I like it.
01:09:20.319 --> 01:09:24.800
They had a fellowship open up within a few months and they called and said, Do you want to, would you like to apply?
01:09:24.960 --> 01:09:26.479
I'm gonna take you through this process.
01:09:26.640 --> 01:09:28.800
We think collegiate might be for you.
01:09:29.039 --> 01:09:31.119
And that was how I started in my collegiate career.
01:09:31.199 --> 01:09:37.760
Is this person who believed in me, saw something in me, got talked her ear off, I'm sure, multiple times.
01:09:37.920 --> 01:09:41.600
If she and I couldn't be much more different in that respect, I talk a lot.
01:09:42.000 --> 01:09:42.880
And she listens a lot.
01:09:43.119 --> 01:09:44.239
That's hey, good paying.
01:09:44.479 --> 01:09:53.840
And and that's somebody who's completely just been there for me, personally, professionally, and otherwise, poured into me, spoken life into me in situations that I didn't have life anymore.
01:09:54.159 --> 01:09:57.920
And she's somebody that I I always want to have in my corner.
01:09:58.960 --> 01:10:03.359
Ashley, for one, I I'm definitely gonna be a little sore from from today.
01:10:04.560 --> 01:10:05.680
But in a good way.
01:10:05.840 --> 01:10:09.199
Um, for those following my programming, you may see some of this stuff.
01:10:09.279 --> 01:10:10.000
So sucks.
01:10:10.319 --> 01:10:12.159
Sorry, sorry, I'm sorry.
01:10:12.479 --> 01:10:14.880
But uh thank you for coming to Virginia Beach.
01:10:15.039 --> 01:10:21.600
Um, the time we spent yesterday hanging out, um, getting some food, um, around my kids.
01:10:21.760 --> 01:10:22.640
Uh thank you.
01:10:22.800 --> 01:10:24.720
Thank you for what you're sharing to the field.
01:10:24.960 --> 01:10:28.000
Please don't stop sharing, please.
01:10:28.159 --> 01:10:29.680
I know a lot of people are inspired by it.
01:10:29.760 --> 01:10:31.039
Um, don't stop being you.
01:10:31.760 --> 01:10:32.399
And uh thank you.
01:10:32.560 --> 01:10:33.439
Thank you for your friendship.
01:10:33.520 --> 01:10:36.239
Thank you for coming here, and thank you for being on this episode.
01:10:36.720 --> 01:10:37.199
Absolutely.
01:10:37.439 --> 01:10:38.079
Happy to be here.
01:10:38.399 --> 01:10:39.520
So happy to be your friend.
01:10:40.399 --> 01:10:41.359
That is all I got.
01:10:41.600 --> 01:10:42.720
I actually crushed it.
01:10:43.119 --> 01:10:43.439
Thanks.
01:10:43.680 --> 01:10:44.079
Thank you.