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10 Best Mobility | Flexibility Drills (PRE-WORKOUT)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Don’t spend forever getting yourself ready
to workout. You don’t have to. Today I’m going to give you a very quick routine,
one that flows from movement, to movement, to movement that’s going to get your ready,
and a lot of different ways to prepare your body to train. I’m going to get right into it. Basically what you want to do is start with
something that gets the posterior chain loose because one of the areas that gets most tight
on us are our hamstrings, our backs; so you start with an inchworm. You come down here, you’re going to walk yourself
out, and when you get to the bottom it’s not just about flexibility, guys. You also want stability, too. We have stability by getting our shoulders
in this position here. We walk ourselves back. We’re getting some compression of the shoulder
joint. That’s a good thing for your shoulders. You’ll notice that when you come down, because
of your tight hamstrings, your knees will kind of kick forward, and then you can get
them straight about here. The goal is, on each successive rep, to try
to get your hamstrings to be able to stay back by keeping your knees back, further,
and further on each rep. You work your way all the way out. 10 reps. On the last one you come right down – again,
I said this would. Flow from one to the next. You get in this 90-90 position here. 90 degrees at this hip, 90 degrees at that
hip back there. Just like this. Now we want to get a lot done in one stretch. So we lean out, over this forward knee which
is going to stretch the hell out of this forward hip here, and then we hook our elbow on the
top of that knee here, like that, so we get this added stretch of the lats, and that backside
– the posterior shoulder capsule here, on that side. Then we reach out this way with our arms. Five seconds. Come out of it, go back down, and do it again. This is not a static holding routine. This is a dynamic stretching routine to get
yourself prepared to train. So you don’t want to sit here and hold forever. So you lean in, and then we come out of it
and swap the feet up, and we do the same thing. On that last rep here, you do five to each
side, and on that last rep you just straighten yourself out, come down. Now we’ve got to work on that spine a little
bit. So in this position here we’re going to roll
our body. Leave the leg trailing back there and keep
your arms reached up overhead so we’re working on our thoracic extension. That middle of the spine, getting it to be
able to lean back more here. Let gravity help you. Then you come down and you roll yourself to
the opposite side. You’re also getting some good mobility here
through your lumbar spine, feeling nice and loose, and of course, stretching that top
hip. Just like that. You keep alternating five and five to each
side there. Then on that last rep there you come into
this position here. You sit up, put your hands back, open up your
chest, get your shoulders and your chest stretched out here into this reverse table. When you get up here, drive up, activate your
glutes, reach, push through here, reach across your body, and go as far as you can. So now we’re getting a stretch on the hip
flexor, on this leg mostly. You’re getting compression through this shoulder
joint, which is good for activating the muscles inside that, and stabilizes your shoulder,
and of course you’re getting more of that thoracic extension here, and rotation. That way. You come down, alternate, open, reach. Push as hard as you can through your glutes
to activate them. Alternate for five on each side. Then we stand up. Here’s the flow. It keeps going. We stand up and go now to the three way lunge. We step out here, lunge, reach back. Now we’re stretching out the hip flexor on
this side, but we’re also getting glute activation on the front leg. Reach, don’t hang out here too long. Three way lunge, we’re going to go now to
45 degrees. Step, and lean back toward the planted leg. Now we’re getting a little bit of a groin
stretch at this oblique angle here. We’re also getting the glute activation at
this 45 degree angle. Then we step back, step straight to the side. Again, lean back in that direction, really
stretching the adductors and groin on this leg. At the same time we’re opening up the ribcage
on the right hand side and still having that glute activation. Five times of the three way sequence on this
leg, five times of the three way sequence on that side. Now it gets ugly. The hamstring pulses. Nobody stretches their hamstrings right. You have to be in an anterior pelvic tilt
if you want to stretch your hamstrings. Meaning your pelvis has to be in this position,
not that position. If you’re doing anything out of this position
it’s not really a hamstring stretch. It’s not really putting the stretch where
it needs to be. So what you need to do is get into this position,
you lunge out, get into the anterior tilt. Get your back arched. Drop straight down from here. Almost like a sprinter position here. Now you drive back with the knee. I didn’t cave in. I left it in this position here. I’m just dropping down and I’m driving my
knee back. These are the pulses. One. Kills. Two. It’s hard to get it all the way straight because
you’re already using up hamstring length by having your leg in front of you, and now,
of course, we have the pelvis in the right position. So it’s really difficult, but you want to
try to pulse, and get that leg back, as straight as you possibly can. Five times on each leg. Then we do straighten the leg here. Let the leg stay locked out, get into the
anterior tilt, and now we do five reaches. The reaches start here. Reach forward as if you were trying to push
somebody away from you. Right here. You’ll probably run out of room pretty quick,
especially if you don’t allow your knee to buckle. So right here, reach, and back. Reach, and back. Reach. You do that five times on each leg. Then we’ve got to work on finishing this off,
getting the upper body a little bit loose. So now we do something called a can opener. What the can opener is, if you look at the
lower body first you loosen up your hips, you’re making a mobile rotation, rotation. Internal, external. And your arms are just following along for
the ride. But now, once you’re ready, pretend you’re
throwing with your right arm. It’s up here, and then down, across your body. It’s up, and it’s down across your body. So now you’re getting this dynamic stretch
here of the posterior shoulder, and rotator cuff on the way down, and then you’re opening
it up, and you’re opening up the chest on the way back. The other arm just goes along for the ride. It travels more across the body, this way. All the way up, chop down. 10 this direction, and then 10 the other direction. Then we want to get those shoulders – right
before we’re about to use them – we’ve had a lot of compression. Let’s get them to feel nice, and loose again. We can do that by just letting gravity help
us. These are dead shoulder circles. So you’re letting your arm hang as dead as
it can be. Don’t hold on tight. Try to let it hang as dead as it could be
and you try to make big circles. Your fingers won’t touch the floor here if
you’re at the right height, but you should reach for the floor. Let them almost feel like they can scrape
the floor each time. Do nice, 10, big circles, feeling as if your
shoulders are pulling down a little bit, getting a little bit of distraction, and loosening
up the shoulder joint. 10, and then 10, the other arm. Then finally, we have ankle breakers because
all of this starts from the ground up. You want to make sure that your ankles feel
nice, and loose. One of the places we get extremely tight is
the outside of our calves. The perineal muscles that run up and down
the side. So what you do is, you step, and you allow
your foot to bend down, okay? If you have to cheat it you just step forward
a little bit from the start. But you’ll feel this nice stretch going on
in the outside of – believe me, this is safe – on the outside of your ankle, and
in your shin. Then you just take it, you step forward, and
just turn, and rotate in the opposite direction. Then flatten everything back out. Drop it, step, rotate, just like that. Again, three to four seconds is all you need
to do. You’re getting this nice dynamic stretch of
all the ankle muscles there, like that. You go through 10 on each side. I’m leaning this way so that when I push my
hips out that way I’m getting that nice stretch on the outside of the ankle. There you have it, guys. Everything will flow, there’s no wasted movement
here. You’ve got glute activation, you’ve got shoulder
activation, you’ve got shoulder stabilization, you’ve got thoracic extension, you’ve attacked
your lumbar spine as well. You’ve gotten your chest and shoulder capsules
to be loose, too. You’ve worked on everything from the ground
up, and you’ve done it in a short period of time. I can’t stand when I see people devote 20
minutes, and 30 minutes to just their warmup. It’s unnecessary. Try this out. You’re going to feel nice, and loose. I don’t care what workout you’re doing. You can use this flow, this matrix, we like
to call it, 10 exercises, to feel as great as you can, getting ready to attack your training. Now, static stretching is a whole other thing. It’s a whole other purpose. This is meant to get your ready to train. Remember guys, a plan is necessary if you
want to be able to get something down without wasting a lot of time. We have a lot of plans over at ATHLEANX.com. From your training, all the way to your nutrition. If you head over there right now, click the
link below this video. There’s a plan for you, depending upon whatever
goals you have at the moment. Take just two minutes to use our program selector
tool and you’ll be able to find a program that’s customized specifically to what it
is you’re trying to achieve. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what you want me to cover here
in our future videos and I’ll do my best to do that for you. All right, guys. See you soon.

100 thoughts on “10 Best Mobility | Flexibility Drills (PRE-WORKOUT)

  1. Hey Jeff, very nice flow! In the end, you briefly touch upon static stretching and the different purposes of stretching. Could you do a video relating mobility exercises with static stretching, when to do what, benefits of both, etc.? That would be mint!

  2. What about dynamic stretches for the quads? I had issues one time when I was doing heels to the heavens exercise for my abs and every time I brought my legs up, I feel my quads getting pulled. This was after I did squats which I guess overworked my quads.

  3. Jeff, did this matrix… And was wholly surprised! No ankle breakers… But DAAMN!!! AWESOME!!!!
    THANK YOU!!!

  4. Best trainer I seen on YouTube I want be trainer soon and he inspired me to invest further so unique and different

  5. Jeff, best mobility stretches I have found to iron out the kinks. Thanks for caring and sharing. Please ignore the naysayers and keep producing informative videos that help people like me.

  6. I don't get why he says don't static stretch before a workout but do this type of stretching? It all seems similar to me ?

  7. @Athlean-x I've always been told to increase your heart rate (run on treadmill, jumping jacks, etc.) first before you start stretching. Is that no longer the case? I've always found that to be easier than just jumping right into stretches.

  8. I recomend to "normal" people, to do these things soft in the beggining and progressivly with the weeks of practicing, to slowly go further. When you have problems in your conective tissues, you can hurt yourself trying to be healthier… I am not saying that these excercices are dangerous, but what is dangerous is how unflexible are the most of the people…
    Ant thanks Athlean for all your excellent vids!

  9. 0:35 Inchworms – x10
    1:10 90/90 Streches – 5 each leg
    2:05 Rolling Crucifix – 5 each leg
    2:45 Table Twist – 5 each side
    3:35 Three Way Lunge – 5 each side
    4:25 Hamstring Pulses – 10 each side
    5:25 Hamstring Reaches – 5 each leg
    5:55 Can Openers – 10 each side
    6:50 Dead Shoulder Circles – 10 each side
    7:30 Ankle Breakers – 10 each side

  10. Jeff just want to say that you are awesome!! Thank you for all the great knowledge and help. Your videos are easy to understand and show just how much you care about this subject and all of us pumping iron in the gym. Really appreciate your effort take care man and stay strong 🙂

  11. Thank you for this vertical jump plan "Jumοnοz Azb" (G0OGLE it), in just two weeks I can dunk it easily with 2 hands! Which implies this program really works! I am becoming among the best big man athlete on my team like a mini Blake Griffin. .

  12. Does anybody know if you can do this for flexibility as static stretches? I’m confused of what to do for static stretching.

  13. I've been using this for about a week now and I can confidently say it's massively better than my old one and a bit shorter which is nice I noticed it helped work through my hip mobility problems (catching at the top of the squats where your legs are straight) and all but fixed my shoulder problems (everything that could go wrong with my shoulder save for dislocation went at least a little wrong before I started this) so over all thank you

  14. Jeff I LOVE YOU!
    Gold person from the inside. I dont know u but this simplicity dude… ure an angel ou yt for everyone interested/concerned about their health and fitness. Wish u all the best men o//////////

  15. Wait, aren't you supposed to NOT do pulsing before a workout? It seems like a way to overstrech and then cause a tear or something during the workout itself

  16. Ok my last comment was a joke but i have been doing this for a week along with other stretches you have demonstrated and even after the first night my tighter than a nuns ass traps, hamstrings and hip flexors feel INCREDIBLY loose and relaxed. I managed to stretch out a small knot in my back that I got from a car accident and it has gone from tormenting me everyday to being almost completely gone I can’t thank you enough Jeff and I’ll be buying the program this weekend. i used to be a long distance sprinter before my accident and now i’m finally feeling loose but strong again like I used to thank you so much im finally beginning to look forward to waking up

  17. The best thank you so much Jeff. Did anybody else feel like this was an actual workout in and of it’s self I’m not complaining very effective a boy and his little routine was a good exercise all by itself

  18. In one of your videos you said not to touch your toes. Isn’t the first mobility drill similar to that? Just need some clarification. Thanks Jeff for all your videos

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