Weight Shifting and Balance Techniques

class um we're going to be working with uh shifting weight and uh figuring out for ourselves how to manage the the change in our Center of mass as we do the exercises uh today so you're going to need um for the drills you're going to need two chairs you're going to need a yoga block and uh then also possibly a collection of uh light to moderate um weights probably for many of us the body weight um our body weight will be sufficient but um just in case have some light moderate weights handy um okay so let's get going we've worked with this for a year it is that idea of um an athletic stance where we aren't shifted back the legs locked out with the weight in our heels whether I'm upright here or say here and then back on my heels like this still is going to cause me to have to do some pretty big alterations in order to go somewhere whereas if I am on that front tripod of the foot so between that first MTP joint the fifth MTP joint and the big toe Andor the mid tripod which is the first MTP joint fifth MTP joint and the end of that fifth r out here if I I can move between those two so I want you to just work that for a second so moving from the first and fifth MTP joints to and the big toe as a place where your weight is just focus on shifting your weight over one leg foot and then shift it so that it's first fth MTP joint and the base of the fifth Ray which is not the heel it's midway between the fifth MTP joint and the heel but don't lose the first MTP joint it it's like light we're just rolling between those two Shifting the weight on the one leg we can't have the leg locked out or we won't be able to shift weight in that foot okay shift to the other side same thing moving from first fifth big toe to First fifth outside of the fifth base of the fifth heel is light the skin of my heel is touching the ground but the bone of my heel is not pressing down through um the the heel and for some of us that might make our ankles lower legs like tired because we're not used to moving between those points of the front and theid tripod of the foot using the arches of the foot okay and shake that out now if I was in this wide stance same thing i' still want to be able to to move between the mid and that front [Music] tripod really easily and how you do that on your up leg and your down leg is different on your down leg it's going to come come from the glute down to those tripods on your up leg it comes from the foot up to the glute if you're not sure which is your up and your down leg feel for as you're doing that shift between the front and the mid tripod is there a sense on one side that you kind of come from the hip down glute down is there a sense on the other side that it kind of comes from the foot up to the hip okay and and you can go back and check the video where um there's a few different ones uh that walk you through determining your up leg determining your down leg okay so from uh there the other thing to consider is that when we are on our down leg and I go to a single leg stance remember the tendency is going to be to get a little squatted it's like that down leg the hip very naturally when I go to a single leg stance and I'm kind of mid-front tripod weighted again I'm not weighted back in my heel because that won't set the ankle in the knee you'll be a lot more wobbly okay so initially it might feel like a lot of work but it's where it's where we need to be if we're back on the heel it's it's just not stable the same way okay the the joints don't set up and kind of coordinate together so on the down leg when we go to a single leg balance your tendency will be to get more squatted sit back into that hip the up leg when you go to a single leg balance what will happen is the hip doesn't go back but what you will notice is your chest kind of comes forward you tend to hinge a little bit more okay if I need to go down on my up leg which we will in one of the exercises if I put my down leg in behind it helps me go down on this up leg okay if I need to go up on my down leg um what you will notice happen is that the up leg swinging will help me go from a low position on the down leg up it has the legs work together so we'll use that in the first exercise which is going to be a stand to sit sit to stand there's a couple of options here so do not try to have your feet straight um having your feet set straight again it is hard to get the rotations through the system in order for our joints to set up and feel and have clear kind of communication um so just let your feet point where they want to point that you can get pressure into those either the front tripod or the mid tripod of the foot okay so we're going to go to a single leg so I'm going to be on my down leg so I'm going to go down on my down leg if I let my up leg kind of swing back it helps and then I got to go up on this down leg so I'm going to let my up leg kick and help me up so I'm going to come down and I'm going to kick up okay I'm going to go down I'm going to kick up the other thing that can help us load into the leg that we're working in that sit to stand is our arm so if I take my arm from here and bring it here as I'm working it loads up this leg and makes it easier for me to kind of get it working and move me down but I could also use two legs to come up okay or you can use two legs to go down and you can use one leg to come up so lots of variation to dial in what you need here also I could use the block on the chair so that I'm managing my depth where I can keep pressure in my foot so that I'm going to come down and I'm going to come up I'm going to come down I'm going to come up where it works for me and that I'm not getting into knee irritation or ankle irritation or hip back irritation okay so those are all the ways that we're going to be able to scale this one um the up leg when we are on our up leg same thing I can use that arm to help load it and or deload it okay but that down leg to help this up leg fold up Let the down leg kind of curtsy under the up leg is going to have no problem coming up but it might need some help to fold up and come down if you don't have pressure in the right spot of the foot or if you're not letting your torso hinge forward a little bit you're going to notice that that hip as you come down will want to drift out to the side so let those other things happen let the down leg fold up let your torso come forward so that you get that connection and communication through the joints to come down and come up come down and come up okay again we can use this guy to help with the or the depth that I'm going to so I work in a Range where I can control the pressure of my foot also with this up leg I find once I get weight in the leg so as I'm coming down weight is in that leg from this top part I'm going to think heel in healing healing healing healing healing okay when the weight is in that leg if I go heel in here this is what's going to happen the leg's going to move okay so it's heel in as I've got pressure through that leg as I've got pressure through that leg if I deload that leg then heel in is just going to result in the whole leg moving so notice what's happening for you second exercise is using two chairs I'm going to use chair and my L okay so on this one we've got our two chairs we're going to set up in a plank okay so I'm here long spine I'm in my plank I'm on the ball of the foot going to go from here to a pendulum I got to use my yoga mat otherwise that chair is going to slip my brain is like we're moving we're moving so two [Music] similar height surfaces start out in the plank and then pull through to pendulum set up in the plank pull through to pendulum you can have the feet right off the ground think of tucking the knees up to the chest or you can keep the toes on the floor plank pendulum okay if getting from um the plank to the pendulum because we've got to be able to weight shift through our hands and if we kind of try to keep pressure in the same spot of the hands we're not so when we're here we're more to the thumb side when we pendulum through you're going to be more on the Outer Edge or pinky side of the hand but if you can't shift the weight through the hands it's going to be irritating for the rest so play with you know a a progression could be going from plank I'm going to pull up pull up [Music] feel how I can shift the weight in the hands and then go back to plank okay feel where the pressure is in the hands pull up pull up find pendulum find where the pressure goes in your hands the um other option is that a block we've done this with push-ups before or something that helps rotate you into yourself so it might be that you need a ramp going uphill like this so that when I so that when I go from plank to pendulum that rotation helps me this being on this decline helps me connect through that hand into the Torso okay so it could be that you need a bit of a ramp where the heel of your hand is lower than the ball um or fingertips of your hand okay could also be that the weight Shift Works easier if you can have a grasp on whatever you're grasping and be on the front of it okay because sometimes our fingers um get in the way and then that weight shift through the heel of the hand and the wrist doesn't happen so those are some things to troubleshoot the plank to pendulum we're going to use two chairs I'm going to use the front edge and I'll do one set where I face this way and one set where I face the other way so I get the different input with the bar and the chair um okay third exercise are hops so again this is about being on the mid and front tripod but the the the main thing is how we can make the Hop Easier by Shifting the weight from our upper body into our lower body so I want you to think hops the arms punch down as the feet hit the ground what that does is it helps load the legs and finish those collisions I can't go up until I've finished going down okay so work that idea of hands going down as the feet hit the ground and we want to be on think about the balls of the feet and that first and fifth MTP joint kind of setting up that front Arch I'm not I'm not lifting and lowering my heels okay I'm on that mid tripod to the front tripod and then I'm going to use the arms again added weight can help to load the legs as you get a feel for that and that is working out for you then when the weight is in the legs and where at the end everything is loaded down into the feet at that second you're going to think heels in when those heels go in it's not going to look like anything because I've got all the weight down and through my legs so when I go heels in it just pops me up you're going to feel a little pop up but the timing matters because if as I'm hitting the ground I haven't put all the weight to the legs and I go heels in I won't get that pop I'll get a drop so if you feel that drop then it's like you got to go heels in at the bottom of that drop and you'll get the pop so phase two of this is starting that hop where we load everything into the legs and then add the heels in I just added heels in and see how I got more pop okay so play with it there's a timing coordination a what to do how to do it but it matters when okay that's that's the the key piece so it's not just a uh queue that heels in like whenever you want there's a there's a timing there's a like what to do when to do it okay so Hops and then the last exercise today is a where's my block an offset push-up so um the way you're going to figure this out is you're just going to try it with both hands and then decide which one works so this this is my down arm I know it's my down arm and I know this one is my up arm but the way you will feel it is when you put the block underneath one of your hands it's not going to feel good when you go down okay it'll feel like you get in your way if it's under your up arm so try it under both hands the one where it feels like ah that side actually wants to fold up and that helps me get down that's the hand that's going to go under okay we want there to be a sense of as I go down my weight shifts more to this side and as I go up my weight shifts more to the side without the block there might be a on that side without the block that as you come out of the bottom that elbow kind of pulls in shoulder blade pulls in and down it's like the chicken wing we flap it into the Torso okay so it we're going to do offset push-ups there'll be a more down weight shift to the block hand and a more no block hand weight shift as you come up okay we're not going to switch the block to the other side because the Tendencies don't work out that way we only need to do it this way okay um and if you're not sure which is which like I said try the block under both sides and you're going to feel the side where naturally there is this Rhythm that oh the block kind of helps me shift the weight to this side to go down that feels good and then I can naturally to kind of shift my weight to that side but I'm pushing out of the bottom wi stay with that setup and we're just going to work that Rhythm okay uh so that is that's all of them stand to sit sit to stand plank pendulum Hops and offset push-ups okay grab a drink of water make sure you've got stuff set up and then we're g to move through we're going to do a timed circuit so we'll do um 30 seconds of each the sit to stand will end up being a full minute then because we'll do 30 seconds on the down 30 seconds on the up but then everything else will just be 30 seconds so the total time for the four exercises which which one where it's a single side uh will be five of those so two and a half minutes and then we'll have a 90 second break two and a half minutes 90 second break okay so I'm going to set up the timer you set up your space we're starting with sit to stand take a second to like figure out which variation you're [Music] needing this okay yeah we're good okay so first 30 seconds and go less than 10 seconds okay switch sides if you let your weight shift this these will feel doable if you're not letting your weight shift as it needs to these are going to feel incredibly hard last one okay moving into the plank pendulum swings ready 30 seconds okay hops L than 10 seconds pushups and break okay 90 second recovery slow breaths In and Out Slow Soft breaths in and out through your nose halfway through our break get some [Music] water think about expanding three dimensionally circumferentially you can start set up for that single leg and here we go 30 seconds switch so that's up leg definitely unweight between those 10 seconds okay plank to pendulum stay put last one hops heels in at the bottom when your legs are totally weighted and push-ups three two one we got a break Slow Soft breaths get some water so we're going to cycle through two more times halfway through our break it is hot and muggy here 15 seconds so set up for your stand to sit sit to stand and here we go switch legs 5 Seconds okay plank to pendulum watch that you don't slouch through the shoulders so we should have this like push down and hops and push-ups and break 90 seconds we got one more round and I mean you could do any one of these just as a circuit on its own um like I'm seeing if you're traveling you know maybe you're going to do stand to sit sit to stand uh and you're going to do 30 seconds 30 seconds 30 seconds break and you just cycle through for 20 minutes on that Continuum because then each leg gets one minute break um between working for 30 seconds and resting you could also or you could choose Hops and you could do the Hops for 30 seconds on 30 seconds off 30 seconds on 30 seconds off or 15 seconds on 30 seconds off or a minute on 30 seconds off or a minute on a minute off and again you've got five minutes or you got 10 minutes um you work it and get it in there okay ready sit to stand last [Music] round here we go switching legs to pendulum 5 Seconds these are my least favorite at least with this setup of the chair and the bar hops last exercise push-ups and break okay I want to show also one other option that might be your like starting option or go-to option as you start to fatigue and that is go down on your down leg leg come up on your up leg go down come up go down come up go down come up go down come up okay so you can cycle through no you don't have to do it the opposite way the legs front back sides are getting worked they're doing the job together okay so so that could be a really great cycle too especially if you're finding you're kind of stuck on the Andor do the down on the down leg and then use both okay or yeah or do down on both legs and do the up on the up leg so there's permutations that you can use what I don't want you to have to do is like Grimace or um you know one phase of it with one leg is a total Struggle Bus um find where you can have a rhythm and the legs are working together when I hike it's like this leg does a thing and this leg does a thing and they are not the same things but as you will notice it's not like my legs are different sizes or I've got like a weaker quad or a weaker hamstring they're doing the job together to get me down the mountain and get me up the mountain so just something to think about okay let's uh cool it down we're going to use the chair and we're going to use the [Music] block so let's bring our down leg on up okay if you need to wiggle waggle that up leg kind of more uh midline line so that it's not the foot isn't um the foot's kind of inside the knee rather than outside the knee that's a okay so from here we're going to push the foot out into the hand the hand's going to resist that and we're going to come forward okay and then we're going to come back shin and knee push into the hand hands resist you're going to bring your chest down towards the shin one more time they resist one another come on down and come on up okay let's switch sides so you'll probably find on the up leg side you might have to grab the ankle that's okay but you'll also notice that the knee kind of comes up more and then the ankle comes in so you might notice more on this side that you need that um angle of the down shin has it work out better for this up hip we don't want to feel any Pinchy in the front or the outside of the hip hands come to the front we're trying to kick out into the hand but the hands are resisting and we're going to hinge forward come on back kick kick kick hinge forward come on back one more time last one good come on up we're going to come to stand you can do this a couple of ways one would be to use the chair to bring that foot up on it this might not be enough range for some of us for the quad if that's the case you'll bring the back of the foot up onto the back of the chair my knee because of femur length chair tibia length kind of rests on that chair Edge and then I can push forward through that hip like kicking down into the chair with the foot okay I could also hold here again kick hand down into foot foot into hand push the hip forward okay other side uh this side when you bring that leg up you're probably going to find that the Torso wants to hinge forward a little bit that's fine we don't need to push the chest back but we do want to push the hips forward and down on an angle forward and down on an angle okay and then we'll let that go we're going to cross one leg over the other the leg that's crossed over that arm is going to reach up we're going to clasp that wrist take a side Bend okay kick that over take a wrist side Bend grab a seat on the chair hands come to the chair back I want us to think of squeezing our elbows uh together but also reaching them away from our back lifting up and extending kind of the space of the heart up towards the ceiling you might need to hold down further maybe you have to like pull on the chair seat to get that sense of elbows squeezing back and reaching away from you to help lift the chest and have there be space for the neck and you might so that you find The Sweet Spot of extension through your spine okay from there then we're going to clasp the back of the thighs and reach Arch that back back drop the chin towards the chest the navl the pubic bone might bring the feet back and have a sense of being able to drop the thighs into the hands and the hands pull up on the thighs good let that go we're going to take both hands um to the outside of one thigh and take the back hand hook the chair give ourself bit of a Twist nice slow smooth breath here other side and to reach the back of the chair maybe you have to roll back on that pelvis and that's a okay so you know play with the position of your pelvis some of us might benefit more from this letting ourselves our butthole kind of shine towards the heels as we come into this twist rather than having our but will stay shining down or back as we twist okay so go for what gives you kind of that you know that ability to twist through the thoracic spine and that ability to kind of feel maybe a stretch in the low back okay we're going to hit our ankles tops of our feet so standing on one leg other leg toes point back and then we're just going to shift our weight as much as it will tolerate back into that back foot okay and then other side right I will say if you're kind of new to this idea of like up leg down leg up arm down arm and you're going but da I I should be able to do the same thing on both sides it's not it's not how we work I haven't trained that way for a couple of years and since stopping training that way where I felt like I had to do the symmetrically same thing on both sides I've broken through um strength barriers that I haven't been able to in in decades of uh Progressive overload um I always kind of got to a certain point and then there would be like an injury and I'd have to back totally off and then build up again but I always kind of like found this ceiling and in the last year I Blowing by that ceiling on things and but I really had to get right with and okay with the fact that this is a whole system and they the halves help each other out and they have ways that they are wired neurologically to do things that that give me more reflexive reactive uh control coordination and strength so if you're kind of new around here and you're going but this is give it six months let yourself honor the Tendencies and see what happens okay have a beautiful beautiful rest of your day let's just all take a nice inhale together exhale reach up stretch up wrap those arms around give yourself a tight squeeze and a pad in the back wonderful wonderful job bye for now now

class um we&#39;re going to be working with uh shifting weight and uh figuring out for ourselves how to manage the the change in our Center of mass as we do the exercises uh today so you&#39;re going to need um for the drills you&#39;re going to need two chairs you&#39;re going to need a yoga block and uh then also possibly a collection of uh light to moderate um weights probably for many of us the body weight um our body weight will be sufficient but um just in case have some light moderate weights handy um okay so let&#39;s get going we&#39;ve worked with this for a year it is that idea of um an athletic stance where we aren&#39;t shifted back the legs locked out with the weight in our heels whether I&#39;m upright here or say here and then back on my heels like this still is going to cause me to have to do some pretty big alterations in order to go somewhere whereas if I am on that front tripod of the foot so between that first MTP joint the fifth MTP joint and the big toe Andor the mid tripod which is the first MTP joint fifth MTP joint and the end of that fifth r out here if I I can move between those two so I want you to just work that for a second so moving from the first and fifth MTP joints to and the big toe as a place where your weight is just focus on shifting your weight over one leg foot and then shift it so that it&#39;s first fth MTP joint and the base of the fifth Ray which is not the heel it&#39;s midway between the fifth MTP joint and the heel but don&#39;t lose the first MTP joint it it&#39;s like light we&#39;re just rolling between those two Shifting the weight on the one leg we can&#39;t have the leg locked out or we won&#39;t be able to shift weight in that foot okay shift to the other side same thing moving from first fifth big toe to First fifth outside of the fifth base of the fifth heel is light the skin of my heel is touching the ground but the bone of my heel is not pressing down through um the the heel and for some of us that might make our ankles lower legs like tired because we&#39;re not used to moving between those points of the front and theid tripod of the foot using the arches of the foot okay and shake that out now if I was in this wide stance same thing i&#39; still want to be able to to move between the mid and that front [Music] tripod really easily and how you do that on your up leg and your down leg is different on your down leg it&#39;s going to come come from the glute down to those tripods on your up leg it comes from the foot up to the glute if you&#39;re not sure which is your up and your down leg feel for as you&#39;re doing that shift between the front and the mid tripod is there a sense on one side that you kind of come from the hip down glute down is there a sense on the other side that it kind of comes from the foot up to the hip okay and and you can go back and check the video where um there&#39;s a few different ones uh that walk you through determining your up leg determining your down leg okay so from uh there the other thing to consider is that when we are on our down leg and I go to a single leg stance remember the tendency is going to be to get a little squatted it&#39;s like that down leg the hip very naturally when I go to a single leg stance and I&#39;m kind of mid-front tripod weighted again I&#39;m not weighted back in my heel because that won&#39;t set the ankle in the knee you&#39;ll be a lot more wobbly okay so initially it might feel like a lot of work but it&#39;s where it&#39;s where we need to be if we&#39;re back on the heel it&#39;s it&#39;s just not stable the same way okay the the joints don&#39;t set up and kind of coordinate together so on the down leg when we go to a single leg balance your tendency will be to get more squatted sit back into that hip the up leg when you go to a single leg balance what will happen is the hip doesn&#39;t go back but what you will notice is your chest kind of comes forward you tend to hinge a little bit more okay if I need to go down on my up leg which we will in one of the exercises if I put my down leg in behind it helps me go down on this up leg okay if I need to go up on my down leg um what you will notice happen is that the up leg swinging will help me go from a low position on the down leg up it has the legs work together so we&#39;ll use that in the first exercise which is going to be a stand to sit sit to stand there&#39;s a couple of options here so do not try to have your feet straight um having your feet set straight again it is hard to get the rotations through the system in order for our joints to set up and feel and have clear kind of communication um so just let your feet point where they want to point that you can get pressure into those either the front tripod or the mid tripod of the foot okay so we&#39;re going to go to a single leg so I&#39;m going to be on my down leg so I&#39;m going to go down on my down leg if I let my up leg kind of swing back it helps and then I got to go up on this down leg so I&#39;m going to let my up leg kick and help me up so I&#39;m going to come down and I&#39;m going to kick up okay I&#39;m going to go down I&#39;m going to kick up the other thing that can help us load into the leg that we&#39;re working in that sit to stand is our arm so if I take my arm from here and bring it here as I&#39;m working it loads up this leg and makes it easier for me to kind of get it working and move me down but I could also use two legs to come up okay or you can use two legs to go down and you can use one leg to come up so lots of variation to dial in what you need here also I could use the block on the chair so that I&#39;m managing my depth where I can keep pressure in my foot so that I&#39;m going to come down and I&#39;m going to come up I&#39;m going to come down I&#39;m going to come up where it works for me and that I&#39;m not getting into knee irritation or ankle irritation or hip back irritation okay so those are all the ways that we&#39;re going to be able to scale this one um the up leg when we are on our up leg same thing I can use that arm to help load it and or deload it okay but that down leg to help this up leg fold up Let the down leg kind of curtsy under the up leg is going to have no problem coming up but it might need some help to fold up and come down if you don&#39;t have pressure in the right spot of the foot or if you&#39;re not letting your torso hinge forward a little bit you&#39;re going to notice that that hip as you come down will want to drift out to the side so let those other things happen let the down leg fold up let your torso come forward so that you get that connection and communication through the joints to come down and come up come down and come up okay again we can use this guy to help with the or the depth that I&#39;m going to so I work in a Range where I can control the pressure of my foot also with this up leg I find once I get weight in the leg so as I&#39;m coming down weight is in that leg from this top part I&#39;m going to think heel in healing healing healing healing healing okay when the weight is in that leg if I go heel in here this is what&#39;s going to happen the leg&#39;s going to move okay so it&#39;s heel in as I&#39;ve got pressure through that leg as I&#39;ve got pressure through that leg if I deload that leg then heel in is just going to result in the whole leg moving so notice what&#39;s happening for you second exercise is using two chairs I&#39;m going to use chair and my L okay so on this one we&#39;ve got our two chairs we&#39;re going to set up in a plank okay so I&#39;m here long spine I&#39;m in my plank I&#39;m on the ball of the foot going to go from here to a pendulum I got to use my yoga mat otherwise that chair is going to slip my brain is like we&#39;re moving we&#39;re moving so two [Music] similar height surfaces start out in the plank and then pull through to pendulum set up in the plank pull through to pendulum you can have the feet right off the ground think of tucking the knees up to the chest or you can keep the toes on the floor plank pendulum okay if getting from um the plank to the pendulum because we&#39;ve got to be able to weight shift through our hands and if we kind of try to keep pressure in the same spot of the hands we&#39;re not so when we&#39;re here we&#39;re more to the thumb side when we pendulum through you&#39;re going to be more on the Outer Edge or pinky side of the hand but if you can&#39;t shift the weight through the hands it&#39;s going to be irritating for the rest so play with you know a a progression could be going from plank I&#39;m going to pull up pull up [Music] feel how I can shift the weight in the hands and then go back to plank okay feel where the pressure is in the hands pull up pull up find pendulum find where the pressure goes in your hands the um other option is that a block we&#39;ve done this with push-ups before or something that helps rotate you into yourself so it might be that you need a ramp going uphill like this so that when I so that when I go from plank to pendulum that rotation helps me this being on this decline helps me connect through that hand into the Torso okay so it could be that you need a bit of a ramp where the heel of your hand is lower than the ball um or fingertips of your hand okay could also be that the weight Shift Works easier if you can have a grasp on whatever you&#39;re grasping and be on the front of it okay because sometimes our fingers um get in the way and then that weight shift through the heel of the hand and the wrist doesn&#39;t happen so those are some things to troubleshoot the plank to pendulum we&#39;re going to use two chairs I&#39;m going to use the front edge and I&#39;ll do one set where I face this way and one set where I face the other way so I get the different input with the bar and the chair um okay third exercise are hops so again this is about being on the mid and front tripod but the the the main thing is how we can make the Hop Easier by Shifting the weight from our upper body into our lower body so I want you to think hops the arms punch down as the feet hit the ground what that does is it helps load the legs and finish those collisions I can&#39;t go up until I&#39;ve finished going down okay so work that idea of hands going down as the feet hit the ground and we want to be on think about the balls of the feet and that first and fifth MTP joint kind of setting up that front Arch I&#39;m not I&#39;m not lifting and lowering my heels okay I&#39;m on that mid tripod to the front tripod and then I&#39;m going to use the arms again added weight can help to load the legs as you get a feel for that and that is working out for you then when the weight is in the legs and where at the end everything is loaded down into the feet at that second you&#39;re going to think heels in when those heels go in it&#39;s not going to look like anything because I&#39;ve got all the weight down and through my legs so when I go heels in it just pops me up you&#39;re going to feel a little pop up but the timing matters because if as I&#39;m hitting the ground I haven&#39;t put all the weight to the legs and I go heels in I won&#39;t get that pop I&#39;ll get a drop so if you feel that drop then it&#39;s like you got to go heels in at the bottom of that drop and you&#39;ll get the pop so phase two of this is starting that hop where we load everything into the legs and then add the heels in I just added heels in and see how I got more pop okay so play with it there&#39;s a timing coordination a what to do how to do it but it matters when okay that&#39;s that&#39;s the the key piece so it&#39;s not just a uh queue that heels in like whenever you want there&#39;s a there&#39;s a timing there&#39;s a like what to do when to do it okay so Hops and then the last exercise today is a where&#39;s my block an offset push-up so um the way you&#39;re going to figure this out is you&#39;re just going to try it with both hands and then decide which one works so this this is my down arm I know it&#39;s my down arm and I know this one is my up arm but the way you will feel it is when you put the block underneath one of your hands it&#39;s not going to feel good when you go down okay it&#39;ll feel like you get in your way if it&#39;s under your up arm so try it under both hands the one where it feels like ah that side actually wants to fold up and that helps me get down that&#39;s the hand that&#39;s going to go under okay we want there to be a sense of as I go down my weight shifts more to this side and as I go up my weight shifts more to the side without the block there might be a on that side without the block that as you come out of the bottom that elbow kind of pulls in shoulder blade pulls in and down it&#39;s like the chicken wing we flap it into the Torso okay so it we&#39;re going to do offset push-ups there&#39;ll be a more down weight shift to the block hand and a more no block hand weight shift as you come up okay we&#39;re not going to switch the block to the other side because the Tendencies don&#39;t work out that way we only need to do it this way okay um and if you&#39;re not sure which is which like I said try the block under both sides and you&#39;re going to feel the side where naturally there is this Rhythm that oh the block kind of helps me shift the weight to this side to go down that feels good and then I can naturally to kind of shift my weight to that side but I&#39;m pushing out of the bottom wi stay with that setup and we&#39;re just going to work that Rhythm okay uh so that is that&#39;s all of them stand to sit sit to stand plank pendulum Hops and offset push-ups okay grab a drink of water make sure you&#39;ve got stuff set up and then we&#39;re g to move through we&#39;re going to do a timed circuit so we&#39;ll do um 30 seconds of each the sit to stand will end up being a full minute then because we&#39;ll do 30 seconds on the down 30 seconds on the up but then everything else will just be 30 seconds so the total time for the four exercises which which one where it&#39;s a single side uh will be five of those so two and a half minutes and then we&#39;ll have a 90 second break two and a half minutes 90 second break okay so I&#39;m going to set up the timer you set up your space we&#39;re starting with sit to stand take a second to like figure out which variation you&#39;re [Music] needing this okay yeah we&#39;re good okay so first 30 seconds and go less than 10 seconds okay switch sides if you let your weight shift this these will feel doable if you&#39;re not letting your weight shift as it needs to these are going to feel incredibly hard last one okay moving into the plank pendulum swings ready 30 seconds okay hops L than 10 seconds pushups and break okay 90 second recovery slow breaths In and Out Slow Soft breaths in and out through your nose halfway through our break get some [Music] water think about expanding three dimensionally circumferentially you can start set up for that single leg and here we go 30 seconds switch so that&#39;s up leg definitely unweight between those 10 seconds okay plank to pendulum stay put last one hops heels in at the bottom when your legs are totally weighted and push-ups three two one we got a break Slow Soft breaths get some water so we&#39;re going to cycle through two more times halfway through our break it is hot and muggy here 15 seconds so set up for your stand to sit sit to stand and here we go switch legs 5 Seconds okay plank to pendulum watch that you don&#39;t slouch through the shoulders so we should have this like push down and hops and push-ups and break 90 seconds we got one more round and I mean you could do any one of these just as a circuit on its own um like I&#39;m seeing if you&#39;re traveling you know maybe you&#39;re going to do stand to sit sit to stand uh and you&#39;re going to do 30 seconds 30 seconds 30 seconds break and you just cycle through for 20 minutes on that Continuum because then each leg gets one minute break um between working for 30 seconds and resting you could also or you could choose Hops and you could do the Hops for 30 seconds on 30 seconds off 30 seconds on 30 seconds off or 15 seconds on 30 seconds off or a minute on 30 seconds off or a minute on a minute off and again you&#39;ve got five minutes or you got 10 minutes um you work it and get it in there okay ready sit to stand last [Music] round here we go switching legs to pendulum 5 Seconds these are my least favorite at least with this setup of the chair and the bar hops last exercise push-ups and break okay I want to show also one other option that might be your like starting option or go-to option as you start to fatigue and that is go down on your down leg leg come up on your up leg go down come up go down come up go down come up go down come up okay so you can cycle through no you don&#39;t have to do it the opposite way the legs front back sides are getting worked they&#39;re doing the job together okay so so that could be a really great cycle too especially if you&#39;re finding you&#39;re kind of stuck on the Andor do the down on the down leg and then use both okay or yeah or do down on both legs and do the up on the up leg so there&#39;s permutations that you can use what I don&#39;t want you to have to do is like Grimace or um you know one phase of it with one leg is a total Struggle Bus um find where you can have a rhythm and the legs are working together when I hike it&#39;s like this leg does a thing and this leg does a thing and they are not the same things but as you will notice it&#39;s not like my legs are different sizes or I&#39;ve got like a weaker quad or a weaker hamstring they&#39;re doing the job together to get me down the mountain and get me up the mountain so just something to think about okay let&#39;s uh cool it down we&#39;re going to use the chair and we&#39;re going to use the [Music] block so let&#39;s bring our down leg on up okay if you need to wiggle waggle that up leg kind of more uh midline line so that it&#39;s not the foot isn&#39;t um the foot&#39;s kind of inside the knee rather than outside the knee that&#39;s a okay so from here we&#39;re going to push the foot out into the hand the hand&#39;s going to resist that and we&#39;re going to come forward okay and then we&#39;re going to come back shin and knee push into the hand hands resist you&#39;re going to bring your chest down towards the shin one more time they resist one another come on down and come on up okay let&#39;s switch sides so you&#39;ll probably find on the up leg side you might have to grab the ankle that&#39;s okay but you&#39;ll also notice that the knee kind of comes up more and then the ankle comes in so you might notice more on this side that you need that um angle of the down shin has it work out better for this up hip we don&#39;t want to feel any Pinchy in the front or the outside of the hip hands come to the front we&#39;re trying to kick out into the hand but the hands are resisting and we&#39;re going to hinge forward come on back kick kick kick hinge forward come on back one more time last one good come on up we&#39;re going to come to stand you can do this a couple of ways one would be to use the chair to bring that foot up on it this might not be enough range for some of us for the quad if that&#39;s the case you&#39;ll bring the back of the foot up onto the back of the chair my knee because of femur length chair tibia length kind of rests on that chair Edge and then I can push forward through that hip like kicking down into the chair with the foot okay I could also hold here again kick hand down into foot foot into hand push the hip forward okay other side uh this side when you bring that leg up you&#39;re probably going to find that the Torso wants to hinge forward a little bit that&#39;s fine we don&#39;t need to push the chest back but we do want to push the hips forward and down on an angle forward and down on an angle okay and then we&#39;ll let that go we&#39;re going to cross one leg over the other the leg that&#39;s crossed over that arm is going to reach up we&#39;re going to clasp that wrist take a side Bend okay kick that over take a wrist side Bend grab a seat on the chair hands come to the chair back I want us to think of squeezing our elbows uh together but also reaching them away from our back lifting up and extending kind of the space of the heart up towards the ceiling you might need to hold down further maybe you have to like pull on the chair seat to get that sense of elbows squeezing back and reaching away from you to help lift the chest and have there be space for the neck and you might so that you find The Sweet Spot of extension through your spine okay from there then we&#39;re going to clasp the back of the thighs and reach Arch that back back drop the chin towards the chest the navl the pubic bone might bring the feet back and have a sense of being able to drop the thighs into the hands and the hands pull up on the thighs good let that go we&#39;re going to take both hands um to the outside of one thigh and take the back hand hook the chair give ourself bit of a Twist nice slow smooth breath here other side and to reach the back of the chair maybe you have to roll back on that pelvis and that&#39;s a okay so you know play with the position of your pelvis some of us might benefit more from this letting ourselves our butthole kind of shine towards the heels as we come into this twist rather than having our but will stay shining down or back as we twist okay so go for what gives you kind of that you know that ability to twist through the thoracic spine and that ability to kind of feel maybe a stretch in the low back okay we&#39;re going to hit our ankles tops of our feet so standing on one leg other leg toes point back and then we&#39;re just going to shift our weight as much as it will tolerate back into that back foot okay and then other side right I will say if you&#39;re kind of new to this idea of like up leg down leg up arm down arm and you&#39;re going but da I I should be able to do the same thing on both sides it&#39;s not it&#39;s not how we work I haven&#39;t trained that way for a couple of years and since stopping training that way where I felt like I had to do the symmetrically same thing on both sides I&#39;ve broken through um strength barriers that I haven&#39;t been able to in in decades of uh Progressive overload um I always kind of got to a certain point and then there would be like an injury and I&#39;d have to back totally off and then build up again but I always kind of like found this ceiling and in the last year I Blowing by that ceiling on things and but I really had to get right with and okay with the fact that this is a whole system and they the halves help each other out and they have ways that they are wired neurologically to do things that that give me more reflexive reactive uh control coordination and strength so if you&#39;re kind of new around here and you&#39;re going but this is give it six months let yourself honor the Tendencies and see what happens okay have a beautiful beautiful rest of your day let&#39;s just all take a nice inhale together exhale reach up stretch up wrap those arms around give yourself a tight squeeze and a pad in the back wonderful wonderful job bye for now now

Transcript for:Weight Shifting and Balance Techniques

Transcript for:
Weight Shifting and Balance Techniques