The idea of femur rotation, we're still bringing in stuff that we've been doing, that we will continue to do. Just having the lens zero in a little bit on this forward rotation of the femur and adding the piece of the torso. The femur rotation becomes very powerful based on...
Getting our torso angle such that the femur rotation pushes the weight of the torso forward That's what gets us glutes Is this relationship of torso angle femur angle? More so than other things that we've we've thought it puts that hip in a position that then those glute men need muscles can stabilize and centrate and then the glute max can lengthen and then as the femur rotates forward the glute max contracts. Okay so you're going to need a chain that fits around your waist for today, a chair, a folding chair is ideal because their leg and back angle gives you an incline to work with. If you had an incline bench at home you could set up the incline bench and that would be the incline that you're working with.
And then a dumbbell and a yoga block. I thought today for our circuit what we'll do is we'll do 30 seconds on 30 seconds off. And we'll stay with the same exercise for five, okay?
And then we'll switch to another exercise. Now this one, just the one exercise is single side and then single side. So on that one, we'll do four, but on everything else, we'll cycle through five times. Okay, so you're going to use your chair and Ideally if you can see yourself in the the camera angle We're going for getting our torso in the same Incline as the the chair so I go here now from my head to the front foot of the chair we've got this same slope okay.
So now where I'm going to work in this slope is is I'm going to shift and bring myself towards the chair but I want to keep that angle the same. All I've done is pitch the thighs back and then I'm going to start to pitch them forward but just to the point where I keep that same incline from head to the bottom of the chair leg. with each other so it's not a big range of motion and you'll feel weight shift in your feet where it goes more towards the heels and then gets you more towards that the mtp power pads but again your toes can act as a way that can kind of illuminate are you staying within your range or going out because there shouldn't be any toe lifting like excessively or grabbing the ground So just think long toes and this isn't a big range but like my glutes are warming up. I can feel them.
So the the pitch of my torso isn't changing. Yeah Carrie you feel that? Yeah. Okay, so now from here, I want to use this incline because it's a bit tall for me. I'm going to use a yoga block.
So I'm going to put one foot on the yoga block. And then my other foot comes up on the chair. Again, if you had an incline bench, your foot would be up on the head part of that incline bench. I still now again want to match my torso with the incline of that chair.
Now I'm single leg, still working that same femur rotation. If I wanted to at the top of this when my thigh stops rotating forward, I could add a little jump, little kick of the power pad and that's where I would get that jump. But it's not necessary.
Again now let's switch to the other side because that's uh enough. So this is exercise number one. This single leg with the foot up. So can you see if I put my foot here it doesn't and I angle my torso it's it doesn't impart the same rotations into my system as when I use the incline and my foot is up here.
So the incline is the important piece for this one to really target in what we're trying to target in. So foot up on the incline, your up leg range of femur rotation will be less then your down leg or your expanded side will be less than your compressed side. Or if you don't know what either of those are it doesn't matter you're going to notice that one side you have more range than the other side. Okay and that's that's that so that is exercise Number one, we will add on to this. So we'll do two rounds like that.
And then if you want the last round you could add or the last two rounds you could add the hop or you can get the rock happening. And then when you feel the resistance at the top of that femur rotation, That's where then this leg is going to cycle through and then you reset up. Rock, rock, rock, cycle through. So on the last two rounds, rock, rock, rock, on the last two rounds you can add that cycle through if you want.
Any questions on that one? Good? Okay.
So then next exercise we're going to our chain and putting it on like a belt. Move the chair. So now we're going to come down to the ground.
I've got a block that's going to be in the middle of my mat. Okay. I'm going to be going to start towards my compressed side.
It doesn't matter. You could go the other way, but I'm just picking a direction because I have less room that way. So we come up into our plank.
Okay. Get the power pads of the hands. Get the power pads of the feet and then the trail arm and the lead leg move.
And then the lead arm and the trail leg move. Okay and then the trail arm and the lead leg, we're going to go back the other way, move and they move. And we and we move and we move. So just an up and over plank, walking plank, whatever you want to call it.
You could also just hold plank. You could also work between a kneeling plank, full plank, kneeling plank, full plank, kneeling plank, full plank. Okay so You can decide and gauge it the way you want to gauge it.
If you'd rather be on forearms then go kneeling full plank. You're not going to be able to do the traveling on your forearms but so there's lots of ways you can scale that. Sound good? So that's number two.
We can leave this on or take it off. I'm going to leave it on just gives me a clear sense of where my center of mass is. And then I've got a dumbbell.
I haven't fully worked this one out. Okay so basically what we're doing with this one is just navasana or like a v sit. Okay so I'm gonna reach this guy up first and I kind of roll the dumbbell head. forward that puts a little bit of flexion into my spine and then I can work with starting to reach the legs up and I maybe change what I do with that dumbbell. So you're going to come out and come in or come in and hold however you want to work it.
Okay but this isn't just you're going to feel your abs but this isn't just an ab exercise. We want to be working tip to tip. It can be helpful to again think power pads of the feet as you reach out and as you work the dumbbell. If you have lighter dumbbells, some of us, it might work better to hold the dumbbell with a spider man grip and kind of work our fingers this way, okay, which you totally can do. This is going to be different kind of load through the system.
So just let yourself play, figure it out. I do find with my spine length it works out better for me to set my upper body and then work my lower body off of it versus being here and trying to get my lower body set. It doesn't have anything to work off of so it just doesn't, coming in doesn't work for me that way.
It might for you. Okay, but I find getting my upper body set, then I've got a lever to work my lower body off of. Make sense? I could never figure out. I'm like, why can't I never do this yoga pose?
I was like, because the teachers always cue you in a certain way. And it's like, and that way did not work for me. It didn't matter. I was like, my quads can't get any stronger for Pete's sake. They just kept saying, they'll get stronger, your core gets stronger.
Okay, those are the three. Like I said, we'll stick with each one, 30 seconds on, 30 seconds off. Okay, grab a drink of water, get your props kind of set where you want to have them set, and then we'll go, and then we'll take some nice time at the end for nice cool down and stretch in the chair.
Oh my gosh, it's already hot in this room. Yeah, yeah, yeah, yeah, yeah. Yeah, because you've got a chair back on yours. Like I only have the rail.
You've got this part. So you can get your ball here and then your power pad kind of on the front of this. Yep. You bet. Yes.
And just retraining ourself that it isn't. So, so come in and set up for a sec. And let me just cue you through a way that you might typically hear in a class.
Yeah, get the torso set. Yep. Tip a little bit more forward.
There you go. Yeah. So now Next time you go down to come up push the ground away Right, but that's typically what they'll cue you but what that sets up is if I'm here it cues you not to have the femur rotation it cues you to rotate the shin and it's what it's rotating around. So if I'm here and I topple this what we're working is rotating the hip or this end of the femur around the knee.
If I do what is traditionally called like push through the ground with the foot, what I start to do is rotate the shin around the knee. Yeah, it ends up being that the shin rotates around the knee versus the femur rotating around the knee and we want to cultivate that femur rotation so that the hip is what moves rather than um rather than the shin outpacing the thigh It is why we have a lot of tight calves, you especially see them hiking, and why there's so many knee replacements. Yeah, because what the brain wants to do is where, where is it, what it wants to do is it wants to move the center of mass to the next place.
So by rotating thigh around the knee, It accomplishes that versus moving the shin around the knee, rotating the shin around the knee, which also then there's a different rotation that happens at the ankle in each instance. When the thigh rotates around the knee, the shin rotates around the foot. So the rotations agree.
When the shin rotates around the knee, The rotations don't agree and the knee is where the knee is where things go funky. Okay so set set yourself up get the power pad we're gonna get the torso and then so we're working toppling that thigh feel the weight shift in the foot It's not a standing up. A standing up would be us pushing into the ground. That would stand us up.
We want to set up moving this center of mass forward. Okay, I'm actually going to start the timer now. Okay, so switch to the other side and then we'll take our 30 second break. There we go. Just nurture this smaller range.
Get a feel for it so you can feel also that weight shift in the foot and not just rush past it and break. Actually we don't need to break we can go back to the other side because we got a resting side with this one on the working side so back to the other side here. Ooh, lost it. Boop. Five seconds.
Okay. Second time on that other side. Okay and third time back to that first side. If you want to add the jump and or the cycle so rock Rock, rock, cycle you can.
You'll maybe get two of those or three of those. Set up on the other side. But just this drill here could be a great like warm-up before a run or before getting on your bike last time first side Last time, Heather's side. And done. Okay coming down for our planks.
We'll take a 30 second break here. Okay, and set up. Get set in your plank. 30 seconds. Here we go.
Oops. If you mess up like I just did, just reset. And break. Any questions on that one? Okay.
Ready? Four seconds. And off we go again. 10 seconds and break.
Just really focus on the power pads of the hands and feet. Ready, get set, here we go. 10 seconds.
And break. Um, one thing with this one to just watch, I remember from class the other day, is some of us when we get into the plank, the MO for us will be rotating the shin again around the knee. 10 seconds and we'll go. So what that will look like is like .
the top of the shin pitching back. So then to move the leg you can't. You have to let there be a pitch of the shin towards the ground to be able to travel. Okay so if you're kind of struggling with the movement side to side just check that you're not pushing back through the heel and that you're in the power pad.
and that you're not pushing the top of the tibia towards the ceiling. Ready? Here we go.
We got a little bit longer break there. 10 seconds. And break.
Is that our third one? Yeah, that was. So we're going to do two more.
Get ready to go. And five. And here we go. Five seconds.
And break. One last one. I'm gonna travel the other direction this time.
10 seconds. Here we go. Five seconds.
And break. Glad we're done that one. Okay.
Yeah. Yep. Yeah.
Some people have a hard time coordinating the... The limbs, the timing of them, but if you didn't that's fine. Yeah.
Yeah. Yeah and if you had like two yoga blocks say, yeah and you could even keep going even when there was no yoga block. So if you're in a field or something or outside you could play with it traveling further along for sure.
Okay let's set up for our v-set. I realize these are both kind of core full body. but different different. The other thing that can kind of be helpful is playing with when you take this up like maybe it's a thought of sort of like twisting up the triceps and then adding the power pads of the feet right coming in and out a few times. But this thought of kind of like twisting up the triceps, pushing through the power pads of the feet.
I'm gonna get one more in here and break. Maybe too once you find your balance point it then becomes about can I coordinate my sides to kind of row and roll side to side. Okay here we go three two and one.
So it's almost like you kick one leg out. And just kind of play with it or you can be static with it too Or less dynamic. You're not really static here either And break but play with where those arms go and if the 30 seconds hasn't run out or You're like, oh no, I'm in the groove with something.
You don't have to end At 30 seconds. You can end before 30 seconds, you can end after 30 seconds. Much more I'm kind of doing my exercise with where I'm staying curious and engaged, and then I move on.
Ready and go. Five seconds. And break.
That was three. Two more. Away we go, 30 seconds.
Five seconds and break. One last one. Five seconds and go. Ten seconds and break. Good job.
Okay let's keep, I'm gonna take the chain off just so we can go back. Keep the dumbbell. Okay.
Keep the dumbbell. If you've got two you can use two but let's just play with down here okay power pads of the feet we want to be able to connect in through them okay. We're going to come down onto our back and this tricep and the power pads of the feet we're going to work them to bring us back up to sitting.
So the arm pulls back so we work tricep, kick the power pads of the feet. Try this. I almost need...
my feet need... I usually use the incline bench so then otherwise my the balls of my feet like lose the ground here so here now I can kick the power pad and work that up. Yeah that's the orientation right there.
Right there. So you can just play with some of those things but the triceps are like the hamstrings of the upper body, the delts are like the glutes of the upper body. So that tip to tip works out. Okay grab your chair. This guy had it or grab a chair.
And we're gonna sit. kind of so the front corner of the chair is in between the thighs okay not orientation so front corner in between the thighs and then you're going to reach one hand across to get that chair back and we're going to use that arm and shoulder we're just going to drape over it This other arm I can hang across in front. I could push on that chair back. I could drape it over. That's gonna where I put that elbow where I kind of turn the ribs.
Maybe I roll towards that arm. It's gonna move where I feel that stretch. I could place the fingertips on the underside of my and really work that elbow away from the chair back and maybe feel like I get folded over that arm. Oh my gosh I don't even know I could bend this foot much but a nice side stretch there keeping that hand on the chair we're going to reach this other hand under the chair back this one's going to pull that back hand's going to push Okay, just to the point where you feel yourself put in some direction of rotation and again where you can kind of start to play a little bit with how you work the power pads and the direction you get moved up into your spine and your rib cage.
Just take a couple of breaths. Once you find kind of the lines of tension, pull. An effort that you want to work with today and then you're going to let that go.
We're going to come up and place our knee on the chair. And then spin so the foot comes up onto the chair back. And then we can play with how much we want to bring the pelvis back towards that heel.
If we want to reach and place a hand on that foot or chair back, bring in some extension. If I want to hinge and sit back. And then work at bringing the torso back up but keeping the pelvis back where it is. Okay so you can work with the tension in your quads where it feels usable and useful for you.
Okay we're going to keep that knee on the chair but bring the foot Off and toe heel out to the other side. So now I'm in this kind of scissor or sorry Wide-leg position and we're just going to reach out towards that knee That's off the chair and then come back up reach out towards that knee. That's off the chair and come back out I've kind of got my shin and foot facing away from the chair so I can like lead with that knee.
You could play with where you put that foot and knee so that you get into some different angles of that thigh and the hip on the chair. Okay and then come off that we're gonna sit and flip ourselves around onto that other side. I'm just loving using the chair for stretching stuff.
Sometimes you don't want to get down onto the floor and I notice now more that I have three cats. If I get down on the floor and I'm wearing anything other than white I'm hooped. I've just changed.
So I've been using chairs a lot more. Okay you're gonna reach across, give yourself a half a hug and then start to play with. You know where you want to get your chest, where you want to turn your sternum so that you start to drape over that arm. You can use that other hand on the chair back. You can work it kind of in front and then overhead.
Use the hand on the head. Kind of use the arc of the elbow to start to facilitate some different sensations. I will also say like Where you put the hand on the chair changes things also.
Like my hand up here you know supports that rib cage differently than my hand down here. So play with like the hand placement. It's also going to change things if I flip my grip.
Okay, then we're going to come up, keep that hand on the chair, bring the other hand on. You're going to pull and push to start to bring some rotation into the spine. Again, where you put those hands to pull and push kind of changes the direction that gets put into your spine and your rib cage.
So play with it. And then even play with you know working your fingers and the power pads on that chair in some different ways until again you find something kind of useful and usable for you. Take a couple of breaths and then we're going to come out come up to standing bring that knee onto the chair and then I just kind of spin myself so I can get that foot up.
And it could be that like I've got the top of my foot maybe you wedge the ball of your foot. Again both of those like this puts a lot more tension into the quad before I even start moving. So play with kind of again what feels. workable, usable, and useful for you.
Maybe bring the hand back and press off that heel. Okay, then we're going to take that foot off the back of the chair, slide the foot off the back, spin around so that that leg's off the back. We're in this kind of V, and then you're going to use...
this side to kind of bring you in on some different angles. But still work that power pad of the foot that's in the air and not touching anything because when you come up I can use that power pad in the air to help me versus like pushing with this leg if that makes sense. You can kind of use the sense of kicking in the air with the power pad and then toe heel, bring yourself up to standing.
Okay walk the feet back. I'm going to bring the forearms onto the chair. You could have the palms down or you could interlace the fingers, you could make fists. And we're just going to rock the hips back, drop the chest, rock back forward.
Maybe even the elbows come off the chair. Again play with kind of the grip. We're just wanting to get some length in through the lats.
I mean that side bend that we did on the chair, a side stretch helped with it. And then bring the hands to the seat of the chair. You're going to press up. Rock the weight back into the legs. And just roll yourself up.
Inhale. Reach those arms up. Maybe palms come together. One more time. Inhale up.
Palms come together. Wrap them around. Give yourself a pat on the back.
Great work. Okay, that's what I got for today. Thank you.