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00:00You
00:30You
00:37Hey boys the girls welcome to recovery and mobility, I'm Tony Horton. These are the kids
00:42We're gonna meet him in a second, but they've already started. They're starting to warm up and do their thing
00:45You know what instead of a stretch?
00:48DVD or workout we're gonna add something special something awesome check for Juan without it
00:53He's not gonna have the foam roller, but we've got foam rollers look at this little baby here right here, okay?
00:58There it is it's the rumble roller. I got the super duper version right there. That's gonna do some damage all right also these kids
01:05They've got the regular foam rollers, but we're gonna start right away
01:07We're gonna do some simple Sun salutations get the body warm get it moving get it going everybody ready ready ready, so
01:16Hands together begin to formulate the mind
01:20The body the spirit look at you, man. You're like a warrior dude awesome
01:25Nice
01:26Relaxed you to your your eyes can be closed here. I'll cue you cue you through it all right, so
01:31You're breathing and you're standing tall crown of the head nice and tall engage the hips forward slightly nice. I can hear that breathing in here
01:40Cedric
01:42Look at that posture man nice and tall beautiful awesome
01:46Christy over here same thing look and relax
01:49Hanging out get in the mind the body and the spirit ready to rumble one more breath everybody
01:57Nice exhale come to the front of your mat, so feet about hip distance apart right inhale both arms up reach up
02:05I'm gonna get out of your way Cedric
02:09Gorgeousness reach up extend the fingers and lift the toes up to lift the toes up not the heels good
02:14Feel that feel the weight in the back there Cedric still reaching nice strong arms
02:19About me by a mile on this guy all right taller Christy good nice up
02:25exhale back to prayer
02:28Good again inhale both arms up
02:32This time exhale hang all the way down and chill
02:38All right, so bend the knees a little bit here first time out
02:49So
02:53We're breathing and we're hanging if your hamstrings are flexible straighten the legs all right if they're not bend them a little bit
03:01Now relax all this one. Yeah, let do you got the re got the heavy hardcore read there you go see that
03:06That's what I want nice round good drop that head
03:10Christy let's see you same thing everybody
03:13Take care of those hamstrings starting to warm up now the flat back part way up right you can rest your hands
03:19On your shins if you want or you can bend at the waist fingertips on the floor lift the head a little bit
03:25But drive the sit bones up and then try to straighten the legs as much as you can
03:28Good collapse forward all the way again now reverse that swan dive look up strong legs and strong lower back as you lift up and reach
03:34tall fingers to the sky toes to the sky
03:36Now exhale all the way back down to prayer good. I'm gonna go to the front of the mat
03:41We're gonna do three sun salutations. Are you ready?
03:44inhale both arms up
03:47exhale down
03:48Hang down. Don't look at your toes. Look between your knees inhale partway up flat back
03:54Everybody step back to plank
03:57Now everybody at home same thing watch these kids first time around right Kurt. It's hard now
04:02Head here bring this up. All right, so tilt the pelvis. Ah, everybody see that change see that change
04:08That's excellent knees high drive the heels behind you see that little change. Let's see Cedric
04:14Heels behind knees up good tilt this more mom. Yeah, see that hard for you. Good, but relax here at retro. That's it. Nice
04:22Christy like a rocket launcher nice and flat here
04:25Good pelvis is tucked belly flat
04:27Nice everybody at home same thing. I'll join the kids and maybe they're getting tired
04:31so
04:33Down to chaturanga now in chaturanga get the shoulders way out in front of the hands here. You see me
04:39a nice upward dog
04:41Up nice and tall shoulders back
04:44Let me check everybody
04:46All right, everybody at home. So first sun salutation. We're back to the front of the mat
04:50We're gonna do three sun salutations. Let's go
04:52Let me check everybody
04:54All right, everybody at home. So first sun salutation. We're breaking it down right shoulder over the wrist
05:01Head up. Good. Nice knees off the floor. Come back to plank
05:06And float in the downward dog everybody
05:09Good so christy
05:11Spread those fingers nice
05:13Index fingers are parallel. Everybody got that they are parallel. So the other fingers spread out
05:19Driving the chest to the toes sit bones to the sky drive the heels
05:23Nice, we're breaking this first one down cedric. Nice flexibility here. Look at this everybody wham beautiful. Nice work. Okay, so
05:33From here walk the feet to the hands
05:38Inhale up anybody can go fast and ugly and sloppy. We're gonna go slow and pretty exhale down
05:45Palm the floor here. If you can't if you can't don't sweat it now look up slightly and flex the legs straighten the arms
05:53Reach up look up lift the fingers and the toes puts the weight in the heels exhale all the way down
05:59hanging them down
06:01beautiful
06:03Good inhale part way up
06:05Cedric is losing one layer
06:08Good, it's getting warm already. Nice to join the team now. Good exhale all the way down
06:15Good now here step back to plank
06:20Hold plank. Remember those tips. I gave you before
06:23Talk the pelvis raise this up raise up up up up. Good. Nice high
06:28back
06:29Good look forward slightly as you fall into chaturanga. Let me see that chaturanga
06:34Nice girl good come a little higher and forward more. Oh feel the difference everybody at home. You got it good upward dog
06:42Wedge those elbows into your side shoulders back head up. How tall can you make reach my hand?
06:47Ah feel the difference now you're engaged before you were just chilling. All right, good downward dog. Cedric. Let's take a look
06:55Cedric did this little push-up. I didn't ask you to do that. Did I but you did it anyway because you love extra
07:01Good spread those fingers
07:03By the way, if your hands start to slip and you start to sweat grab yourself a towel later
07:07Cedric and just put it right across here. That'll keep the
07:10Slipping from happening drive the heels as much as you can. You can everybody pedal the feet right one first
07:16Then the left
07:18Then the right
07:21Then the left nice
07:23Good. Here we go
07:26Walk or jump the feet to the hands inhale part way up
07:32Exhale down reverse that swan dive
07:35The third one's gonna be a little quicker toes up fingers up exhale down hang on down
07:40Relax the head
07:42Inhale part way up good. You can float back if you like
07:47All right upward dog if you're gonna float land in chaturanga upward dog
07:52Good chest up man. Let me see it nice shirt, dude
07:56Good
07:57Back to plank push up if you want to you don't have to engage the core as you come up
08:02Good hold this for three breaths right here
08:19Good look up bend the knees up on the toes jump or step up inhale up to flat back
08:25Good exhale all the way down collapse down. How close can you get your nose and your forehead to your knees?
08:32Good and reverse that swan dive
08:36Are you a little bit warmer than you were
08:38Crazy, right a little sweat going you can skip coffee in the morning and do three or four of those
08:43that's magic leg swing, so
08:46for balance
08:48We have our we have our foam rollers
08:51Why what do you got a chair over there? I got a chair chair cedric form roller foam roller
08:56Everybody at home. You've got one great. If you don't get a chair
09:00Get a wall get a door frame. It's all good
09:03All right, so right leg first
09:06Ten back and forth. Let's open up those hips three two one. Here we go. One
09:13two
09:14three
09:15four big ones five
09:18six
09:19seven
09:20eight
09:22nine
09:23Ten as high as you can as far back as you can same leg
09:27Face the foam roller or the chair, whatever it is
09:30Ready, three two one
09:33Back and forth good
09:35Open it up upper body can move that's not a bad thing
09:39All right. Nice
09:41big swings
09:42Good
09:43a couple more
09:45Nice
09:46And other leg. Here we go
09:49Recovery mobility. This is the mobility part. All right, here we go. Same thing at home follow us back and forth
09:57Good
09:59Knees sort of bent right? Don't put too much pressure on the foam roller use this leg for balance
10:05Make them big back and forth
10:07I need this more than anybody i'm telling you. All right inside. All right, here we go
10:12I'm going to try the side with just using my balance. You ready three two one. I'll face camera
10:17Here we go and go
10:20Back and forth
10:21oops
10:23Not as good as I was hoping
10:25There it is
10:26There it is
10:27There it is
10:29Working on my balance to use the foam roller looks like this get a little help more range of motion that way
10:36And good a couple bonus ones for me. All right
10:39so step back lunge what I want you to do is
10:43You can use a towel like one
10:45We have these little weighted bars, they're only five pounds each
10:48If you got a broomstick at home grab that if you don't why don't you have a broomstick at home? That's weird
10:54Okay, so go get one. All right
10:56So I want you guys to do me a favor here
10:59Check to feel how this feels when you're a little stiff. Like where are you stiff right now?
11:02Right now my lower back and my glutes. Oh, okay. You got double whammy center
11:07The hips and calves hips and calves christy. What do you got?
11:10Shoulders are tight. Shoulders are tight. We'll just be a good one for that. All right, so everybody here we go
11:15Bar out right foot goes back
11:18Towel or stick or whatever you have goes to the left. Watch your balance. You might be stumbly bumbly here three two one
11:24Over come on up
11:27over
11:29Over let's check out everybody
11:31Good. What do you feel right there? My man? Oh, I heard some stuff popping
11:35The stuff is popping. All right, that's good cedric. You got great range of motion man. I gotta say
11:43Heck man, maybe you can just go home. You're looking good now. Fantastic. We're gonna do 10
11:48Christy how was that?
11:50It's good
11:51Open it up a little. Yeah a little bit. All right. All right. Here we go
11:55Press squat squat press whatever you want to call them. So by the way, we're all on our bare feet, right everybody bare feet
12:00We're doing this because we're closer to the ground. We have better contact
12:03We can feel what we're doing better if you want to do it with shoes, that's fine
12:06Okay, but this is what we've chosen to do. We're getting natural with it
12:10All right, so watch the form are your toes and inside of your heels the same distance?
12:15It's gonna might even feel pigeon-toed for some people like you're on a pair of skis ripping
12:19All right ripping through some pow three two you're down
12:23Butt is back
12:25Press it up and stand
12:28Then put it back down then go down while you're low
12:33Press and stand up
12:35All right. Let me give you a little profile too before I go to the kids ready, so
12:39i'm here
12:41butt down and back
12:43press
12:44I can't wait to get to the foam rolling because i've got some tightness
12:48and down
12:50And press good
12:52Cedric now cedric is a very flexible cat man
12:56Feet are parallel knees tracking over
12:59Good great range of motion in the shoulders
13:02Butt is back looking good
13:05Nice christy is a very open female cat. All right, fantastic now watch you're gonna find a difference next time around
13:16Notice where it feels tight and weird and hard, okay
13:20How you doing along with that towel pulling it apart? It's not as easy as it looks good, man. One more make it pretty
13:25down
13:28See see how he was struggling with the pressing and the leaning and everything else we're gonna foam roll dude
13:33We hope that changes. All right, I need that single leg touchdown. So
13:38Here's the mobility part right
13:40recovery mobility
13:41So i'm gonna get off my mat so I have a more stable surface because this is kind of squishy
13:46We're the right one first. All right, we're gonna do five per side but slow and pretty
13:50ankle near ankle so
13:52Watch this both feet are down
13:55I bend the left knee a little and I dorsiflex the left foot dorsiflexing is a fancy word for
14:01flexing
14:02okay, so
14:04All right, plantar flex dorsiflex. You just learned something. There you go. So ready left hand down to the pinky
14:12Reach up
14:14down
14:15And reach up good extension. That's the speed and pace
14:19Oh, so good. Let's see it
14:22These guys have their feet on the mat still because they like the challenge
14:26Nice one more
14:28Good. Great christy. How'd you manage there?
14:31still
14:33All right. Good other side left side. I'm gonna turn sideways. Okay, so you can see this
14:38Here's what helps here put the energy
14:41Here and here you get the camera put it beneath here and at the heel if your heel collapse
14:45You're gonna fall inward. All right, lift your toes a little bit. So that forces that part of the foot down
14:50If the foot trails behind you put energy in the knee, you don't want that you want it here in your buttock
14:56So keep the feet together right hand this time
14:59down
15:01one
15:03down
15:05Good I used to be so horrible at this the look eccentric see this now
15:11It's peroneal muscle you see this thing working so hard in here
15:14I don't know if there's a camera close by but man, look at that muscle. He's gonna roll that out later
15:18You get your five nice five now it is time for the foam rolling you kids don't wait for me
15:24Get rocking get rolling
15:27This is recovery. This is mobility. This is strength. This is range of motion. This is preventing injury
15:33This is making you more powerful when you're doing other exercises. Okay, this is everything everybody so
15:39We're used to stretching stretching is awesome. Juan's going to show you that with a towel and some other techniques
15:45Okay stuff you're familiar with but he's also going to introduce some new stuff
15:49We're going to spend basically five or six minutes on just the right leg
15:53All right, then we're going to go to the left leg
15:55Then we're gonna do the adductor on the right side
15:57adductor on the left side
15:59Then the upper body working with the tricep working all the way down the tricep
16:03Into the pec into the shoulders into the lats. All right center of the back then the other side 20 minutes here
16:10Please I beg of you take advantage of this
16:12I'm going to show you the nuances and the differences because each one of these guys and christy too. She's got something a little bit different. So
16:19Today in general, where are your spots one that really need to work?
16:23You know just my my glute my hamstring
16:26My calf muscles really tight legs
16:29Like upper body stuff going on anything. Oh, yeah, but uh, definitely the legs
16:33Okay
16:35All right. Now by the way, this is this is my man. Juan two-time heart attack survivor p90x saved your life basically, right?
16:42I sure did absolutely and now you're the leanest fittest guy. What was your cholesterol back in the day 300?
16:46What is it now 95 because you eat right and exercise, right? That's right. Hello. You could be easily
16:51Buried that's right, but you're up here with us. I'm right here. You're a hero my man. So
16:56All right
16:57No foam roller watch my man. Juan. Here it is. You're traveling you're on the road
17:01You don't want to bring your foam roller with you. You got a towel in the hotel
17:03He's going to show you how to do it. So follow him. All right cedric
17:08beach body employee extraordinaire
17:11Learning how to fly. Is that the deal? Yep
17:13Nice, man. That is the coolest thing in the world. Awesome
17:16He dances like a fiend unbelievable super fit super flexible. So
17:20He's working like see what he's doing. He's not going up and down the calf, right?
17:24He's working side to side what I want you to do once in a while is actually stop on a spot that is tight
17:29There's a he found it now don't move
17:32Now the tendency here is to want to move right right to get away from it, right?
17:35But that's not how you get the release. Okay, right
17:37This is myofascial release you get the release by staying on look at his feet. I need you. No
17:44Don't move
17:46Settle there. You're on a good spot right now. That's release look at him break into a sweat. Oh my god, dude
17:51I am watching you sweat. It's like watching grass grow at 100 miles an hour. It's unbelievable. Go somewhere. Okay. Okay, cool
17:57He's gonna work on that nice
17:59Now christy everybody's on the right side working the way up the calf. Okay, so
18:04You've got the calf muscle in the back, right you got your peroneal muscle
18:08It's kind of on the side right on the side of the calf and then I want you to get up on that shin
18:12You know as close to that bone as possible. There's a lot of action there, too
18:16Now i'm going to show you something else everybody at home
18:18She's doubling up. She's using the weight of the other leg
18:21To create a lot more pressure because you want to feel them
18:24So on a scale of one to ten, where are you right now when you feel as far as intensity?
18:27Seven seven so take that leg off
18:30Now, what is it?
18:32Four four now put your butt on the floor
18:36Like nothing. Yeah, right. So some folks this is good. They're happy here. All right now eventually here soon
18:42We're going to work to the it band that's on the outside right it band right along here, right?
18:47You got your quads hip flexor that's up high. All right, so me personally
18:53I have some it band issues. Okay
18:56So, let me see where I need to go here
18:58Yeah, so the cameraman can get me
19:01Everybody have that saw
19:04My calves are pretty good because they're weak and puny I mean they never get sore
19:09all right, so
19:10I'm gonna start the side of my it band
19:14And I got the rumble roller man, the rubber roller is a whole new world, okay
19:19a regular foam roller crazy
19:22rumble roller
19:24super crazy
19:26So I have to put this other foot in the ground because the pain is too much there's too much pressure
19:30Picture somebody giving you deep tissue massage and they've got their elbow in that spot and they don't move
19:37Now you could go and pay for that, right? You could go and make an appointment set it up
19:41And have them work on you and hopefully they'll hit, you know, some of those hot spots some of those tender spots
19:46Listen to cedric back there
19:48I bet you cedric is soaking wet at the end of this thing because he's gonna do it, right?
19:51Now i'm gonna rotate a little bit on top of my quad. Okay
19:56I'm trying to keep my decorum here
20:00And you see i'm not moving around i'm not moving around i'm settling on stuff
20:04And then with some breathing and some pressure
20:08human body mother earth foam roller working together
20:13It hasn't released yet i'll let you know when it releases
20:20Nope
20:22Right there right there. So now i'm gonna
20:26All right, so it's not this let me show you everybody it's not hey, yeah working with the foam roller really awesome having lots of fun
20:34Okay, we're not rolling out some
20:37Some dough. All right. Now i'm gonna move up a little bit here
20:41We're almost done here with this side
20:43Okay, so hopefully you guys got to your hip flexors if they didn't they're working on their spots hit the pause button
20:48Keep going. We're going to the other leg left side. Let's start low everybody at home same deal
20:54Down there at the bottom, okay
20:57with the achilles and the calf meat
21:00Juan you got your deal going i'm ready cedric. I'm ready rock and roll man christy's already started
21:06So i'm going to join everybody here this time. Keep an eye on me
21:10Of course, if you don't have a foam roller one is your man now i'm rolling back and forth as you can see
21:15I'm not doing a da da da da da da. It's not that okay. I'm searching for the tight spot the knot
21:21the hot spot
21:24I rhymed you like that
21:26No, there it is. There it is. So i'm up more I stack the
21:31I'm gonna drop my butt down. Okay, so it's too much
21:35Good five minutes on this side, too
21:37All right
21:39We're gonna work our way up. Like I said, the pattern is achilles to calf
21:44Peroneal that's out here and the shin look at the shin i'm gonna get way over
21:49You don't think your shin's not involved
21:51It is
21:54Right there at the top see for me it's mostly that left knee
21:59Right there. So i'm on the shin. I'm not on the bone. All right, don't get on the bone
22:05Front side peroneal side
22:11I'm gonna stay there because I feel something
22:14See, I have my whole body off the floor. I have sort of one knee on if I wanted to add more weight
22:19I'd stack it completely
22:22And you settle and you don't just roll back and forth you settle and you find that spot
22:27Like somebody else's elbow right there in that spot and it gets to be you and you get to hold it as long as you want
22:34How gorgeous is that now i'm gonna move up to the back of the calf. I'm gonna roll over
22:40Right there below the knee
22:43We're at about a minute 40 here
22:45So
22:47Nothing nothing nothing nothing
22:49Juan
22:50See what one is doing there. He's moving his foot outside and inside with a towel
22:54All right
22:55Beautiful, dude
22:57You getting enough there? Oh, yeah. Okay good
23:01Oh, look at I look at cedric's technique very cool, man. That's awesome, dude
23:07Nice, you see something you like something that works for us. I'm going it band. All right
23:12I'm gonna shift for the camera here a little bit. You see me. All right
23:18There we go, oh lord this left knee has been bugging me and so what i'm trying to do now is
23:28Work on that connective tissue, right?
23:31Oh
23:39Myofascial release deep tissue massage
23:45done
23:46By yourself for yourself now i'm on top of the quad
23:53What are you laughing at
23:57I found it, dude. I so found it
24:00Oh now you see the little micro movements that I have right here. It's not much
24:05Actually, i'm gonna turn so you can see me better
24:09All right
24:10Actually, that was just procrastination procrastination
24:13There you go
24:15Oh
24:16Nice
24:19So look i'm not rolling i'm turning
24:24Now with the rumble roller here it's got these little knobs right and they really go in
24:29They really go in and now i'm gonna go over to the it man
24:33right there with the it band and the
24:35Quad meet that has been giving me the biggest
24:39Nightmare i'm gonna stack the legs i'm feeling cocky
24:43You know, what's awesome?
24:45I've been working on this left knee for a while
24:47Two days ago what i'm doing right now would have been a living hell
24:51And to show how it works
24:54The less it hurts the more it works
24:57The less you do it the more it hurts and the more vulnerable you are to getting injured
25:03And struggling with your range of motion now i'm gonna go up that it band here
25:07We got four minutes you guys
25:09Let's get into that glute this time. We might have missed it on the other side. Oh that top of the it band
25:16All right, so i'm gonna just move here so you can see this better everybody is that better
25:21Is that better
25:26All right now
25:28I've been kind of taking my time here
25:31If if in normal conditions, I'd pause me. I just pause me and i'd go right into that glute right now. All right, so
25:40I'm right there
25:42And i'm gonna go high because I have some sciatic issues there
25:46And the rumble roll the rumble roller say that three times fast
25:51Okay, say it again cedric
25:56Or say it once fast that's cool a few more seconds into that glute into that glute
26:02Oh
26:03All right, everybody that is five minutes per side again. I know I sound like a broken record
26:09But please please please pause and keep playing. All right, this thing could be as long as you want
26:14All right, but don't make it shorter. All right, we're gonna go inner thigh now right side right side inner thigh
26:21one
26:24I know let me just tell you if you're one of
26:27One percent of all people in the world that don't feel this will then lucky you because the rest of us
26:32Feel it, especially around the knee christy. I feel it magic
26:36Now watch the adjustment I make
26:39Watch the foot
26:41more pressure
26:43Because i'm raising and turning into the quad here, right?
26:46Less pressure down. All right more up turning even more watch
26:54I get off the floor
26:57Not right there, that's it that's it that's the spot that's the spot I could move if I was a punk
27:04right, but i'm not gonna move because
27:08That is everything
27:11I mean, it's an amazing tool. I swear to god six months ago. I had no idea what this was
27:16For the last six months. I have been working with this thing. My good man
27:19Steve holmston's really showed me the way on this thing
27:22Oh
27:24Oh the bell has rung and I have to go to the other side that upsets me
27:28We have to switch but trust me man. You want to spend more than a minute here. I would do it
27:32We're gonna switch, you know just because of our time. Okay, so
27:36Now here's what's really neat, right
27:40That left knee
27:41at any moment
27:43Like right now i'm feeling cocky right because I don't feel anything unlike christy
27:53Man I thought everything was so relaxed in hawaii
27:56You know what I mean? Apparently not
27:58It's because she's working out hard
28:00Now this is freaking me out maybe because i've been working with this thing so much
28:04but right now
28:07Wow, oh there it is. There it is. I knew
28:11You see the little adjustments i'm making look at one over there man, he's got the big split going on
28:18You know the wider the legs the wider his hips the more he's gonna feel
28:22I'm gonna be upper body here in about 15 seconds. I'm gonna raise that heel
28:27I'm not gonna move until it's time to change. I'm not gonna move i'm gonna believe
28:32Right in that spot
28:34Magic for my knee magic magic magic for my name
28:37Good glory me
28:42All right, take your time
28:45Right side upper body. I'm sweating man
28:48I'm sweating from this
28:50All right, so i'm going to check on the kids this time and i'll come back and do the left side
28:53You got that? Here we go. So one modifier
28:57If you can see
28:59He's up nice and tall. He's fully engaged here
29:02Right little shoulder stretch pulling in underneath the chin great
29:07Nice good. You can relax that arm put the tension in this one
29:11All right. Nice job four minutes for us
29:14All right on the upper body
29:16cedric forearm and wrist
29:19All right, that forearm takes a lot of hits especially if you're an athlete right forearm a lot of energy gripping, you know what I mean?
29:25Nice and see what look at these little changes. He's making watch his hands up and down. See that
29:29See that the guy's a pro man. He knows the foam roller
29:33nice, dude good so
29:35Typically I start at my tricep work my way down the tricep into the lat into the shoulder into the pec
29:41Christy over here. She's into the tricep
29:43As you can see she's not moving much
29:46You shouldn't be either
29:48Find that tight little knot and sit on it sit on it
29:54Are you on it on it? Are you sitting on it sitting on it? Is it glorious?
29:58a little
30:00That's honesty. We don't make things up here. All right
30:03So, right we only got four minutes per side for us, please take more time
30:08Yeah, and make make your way up. Good job
30:12Now let's get back to one here
30:14What do you got my brother other side? So you did a little side stretch there, right? The beautiful thing about being on your knees
30:21Like you were i'll show you what he just did which I love you do what you're doing
30:24Don't don't have to i'm not gonna mess with you but on that side stretch here when you're on your knees, right?
30:28He's padded up too, which is smart
30:31Find the floor with your fingers
30:34Reach up and look up into the eye of the elbow. That's this
30:39right there
30:40and over
30:41I'll tell you baby. I you know where I feel that I feel that down below my hip through my lat
30:47Into my shoulder my tricep and my forearm
30:50Other side i'm gonna join you man
30:52Don't come out too soon one
30:55This side is tighter. I can't find the floor
30:59Where is the floor there is the floor squeeze your butt feel it more squeeze your butt feel it relax your face though
31:12Good man, come on up nice keep doing your thing my man you guys into your laps yet into your pecs
31:20How we doing?
31:22Yeah, you got a whole glorious four minutes
31:24Now we got a little shoulder action, right?
31:27So roll back a little bit roll back on the side on your side
31:31there
31:33Ah, you went. Oh, if you go, oh, what does that mean? That means stop all mean stop and settle and breathe
31:40Right, right
31:43You're all clammy what's going on
31:45It's not even it's not even hot in here. Good. Now i'm not gonna hold you in that spot. You do your thing
31:50All right cedric. Where are you on the shoulder?
31:53on the shoulder
31:55Where are you at home? Are you doing it? Are you sitting there?
31:58Are you finding the body english that you need to find to make sure that you're in the right spot?
32:03Cedric's in the front if you're moaning and you're groaning. It's good
32:07Guess what six months from now if you do this all the time this won't hurt as much and your body will feel amazing
32:14You'll sleep like a baby your range of motion will be like that of a teenager. It'll be awesome. It's an amazing tool
32:21Oh
32:22Nice, man
32:24writhing twisting turning
32:26Gorgeous 30 more seconds. So what are you working on now? One shoulder
32:31Dude, your shoulders are tight, dude. Yes. They are. Here's what I want you to do. All right, can you bring your your palms together?
32:38Right shoulders up now. Here's what I want them to do
32:40I don't know if your man jeff can get now pull your your hands away
32:44From your body good and stand up tall
32:47Where is that not breathe just breathe just breathe
32:52Now watch this modification here. Watch let go for a second grab the towel
32:56Good and now go back now push the towel away
33:00Yeah, yeah, yeah, baby, right? So
33:02You have that tool. It's a towel. You're in a hotel room. Use it bingo other side. Here we go
33:10Left side
33:13So i'm just being selfish because i've got some issues with my left elbow
33:17Actually, i'm gonna do that cedric thing
33:19Get up on that forearm. Now. Here's how i'm gonna apply pressure, right?
33:24Where's that forearm right there?
33:27I'm gonna roll back and forth
33:30We're gonna be here for four minutes. You might need more time
33:34If you need it, please take it
33:38You know, here's a great time to foam roll
33:39I mean once you learn this technique and you know what to do
33:42You don't have to look at me. My jokes aren't funny after like the 30th time
33:46the second time
33:50That was for cedric
33:51All right, so you're watching tv right you can sit on the couch
33:56Right like a load
33:57Doing nothing
33:59sipping your latte
34:01All right, or you get on the floor move that coffee table out of the way you're watching your show right and get down there
34:07and foam roll
34:09Right there while you're watching the tube
34:12Good boy cedric this forearm thing man. You're a king
34:17Right there by the elbow to make that little adjustment
34:20everybody else triceps
34:22pecs
34:24lat muscles
34:25shoulders front and back
34:28Get it all
34:30Oh so good
34:32All right now i'm on my triceps
34:35We're here four minutes
34:37So what do I do for a second if you're not rolling yourself out you want to kind of see
34:42You see how i'm moving my body around
34:46Right. I'm trying to find it and that requires. Oh son of a gun
34:52So I just found it there's a spot in my tricep. It feels like being stung by a hornet
35:00You know
35:02No pain, no gain, I guess to some degree, but you control it right you can control how high you jump
35:07You can control how many pull-ups you do you control how many dumbbells, you know
35:11Whether you want to use bands or dumbbells or whatever weight you want to use you control those things, right? So
35:19If you back off you don't get anything out of it if you settle and find it
35:27Like that
35:33All right
35:34Cedric how you doing, man?
35:36Cedric's on his pec and here's this is important. I said something my brother. So
35:40What I like here is try getting get the arm behind you
35:45And work your pec
35:47Like that, right get on your pec and you could also work your bicep at the same time
35:52All right
35:53So roll up and work that bicep and shoulder
35:57All right
35:58I don't mean to take you out of your zen place
36:01No more zen
36:03That's good christy man, you love working those shoulders, don't you?
36:08That's her thing. All right
36:10I got about one more minute i'm going to speed up my sequence so you can see the whole sequence
36:14All right, then you can take your time on your own
36:16so
36:17Watch me here everybody
36:19Right. Let's say i'm working on the tricep
36:22Right now i'm in the top of the lat now from here. I can go all the way back to that shoulder
36:28To the back of the shoulder, of course, like I said
36:31I'm double timing it here just so you can see the sequence now from here
36:35You can work the pec like this, but I like bringing the shoulder around
36:39I'm gonna get here so you can see me better
36:43Oh
36:48Good shoulder pec now ladies, obviously what I want you to do is, you know, just work the upper pec
36:55Okay, so everybody's shaped a little differently
36:58and so, you know, you don't want to uh
37:00I'll go too low because that wouldn't be necessarily good. All right, so just work on the muscle part
37:06All right, and then now i'm going to work on that bicep. I'm going to come all the way up on top of the bicep
37:12A few more seconds good and then now
37:17The bell went off but i'm gonna go a little bit deeper
37:20And then I'll let you guys finish up i'm in the base of that lat
37:25All right
37:26Right there on the lat. I can stack the feet to create more pressure there
37:32That lat muscle that back is big and last but not least watch me here
37:39Oh my lord
37:41I'm gonna get right in that mid back
37:44I'll tell you man
37:46This thing right here the rumble roller
37:49It is incredible you can get in that bridge right and get more that's too much drop the hips you guys finish up
37:57Arms overhead you can go right to left. That's okay, too
38:02the whole idea here is
38:04I showed you a basic sequence a sequence that I think works pretty well because it takes care of all your parts
38:10You take care of one leg into your glute the other leg into your glute
38:15Inside outside other arm you can experiment for example cedric's forearm move. I love that
38:20That was not in our original sequence, but it's in there now because I needed it
38:24So trust me take your time
38:26We spend 20 minutes here and now we're going to find out how this thing really works
38:30You kids ready for the next stage? Let's go. Here we go. Move those foam rollers out of the way
38:34Here's the test
38:37And I want you to be honest. All right, if you don't feel any difference
38:41Tell me all right, if you feel a difference then good tell me that too
38:45Because we're not here to fool people. All right, we're here to
38:48Speak the truth. Are you ready step back twist?
38:52All right. I'll tell you I just feel looser standing here. All right, so towel or bar
38:57or broomstick
38:59Bar goes left
39:00Knee goes right back
39:02One and up
39:04two
39:07Right away four nice five
39:14Six
39:16Seven
39:18Eight
39:20Nine
39:22Ten okay
39:25This is freaky
39:27I'm, so horrible at that. It's crazy. I'm embarrassed. That's the first time I have done that where my balance felt good
39:34This is me normally
39:35Okay, tony don't fall because you're on camera
39:37All right, that's crazy. That's amazing. All right next i'm so enamored by that. All right, here we go
39:44All right, so parallel feet
39:46Let's see if those shoulders opened up. You ready?
39:49three two one
39:52down
39:53press stand
39:55on the traps down
39:58Press stand
40:00down
40:02press
40:03Stand now for me personally. My knee doesn't hurt anymore
40:08It's kind of weird, but it doesn't hurt anymore good
40:11Nice one. Nice. Come on down
40:15Good
40:16Press it up
40:17Good nice any difference huge difference. Seriously? Where you know what my my uh, my glutes are looser
40:24Keep going shoulders are way better good
40:27Cedric any change my shoulders shoulders your shoulders are freakishly open anyway, dude
40:32Nice
40:34christy
40:35Shoulders are shoulders, too
40:38Nice
40:39Good. Awesome
40:41One more the idea here is to use this foam roller to give your body an opportunity to perform better
40:46To recover and to be ready for the next series of workouts. That's the whole idea
40:50You got tight shoulders. You can't do half these exercises if you use that foam roller
40:53And then you can this is your little way of finding out, you know
40:55If it worked or not if for example, I gotta be honest with you your shoulders still look tight
41:01All right, because you didn't have a foam roller you use what you could based on what you had
41:04That's right
41:05But in the real world you get a foam roller and that way it can be more open because still you look like you're struggling
41:10You're a muscular guy. This is tight for you. Right? All right
41:12But you did the best you could based on what you had good get on that foam roller. You got it
41:16All right, here we go
41:17Here's our balance time. Here's our mobility time. All right, right foot forward
41:22ankle next to ankle
41:24and down
41:25down
41:27up and hold
41:29Down up and hold
41:33down
41:35up and hold
41:37down
41:39up and hold
41:40They don't know this is coming down and hold down and hold down and hold come up and hold up and hold
41:46Up and hold up and hold good. See how cedric's foot is just barely off the floor. Perfect
41:52Nice you guys other side. Here we go
41:54So all you're doing is bending the knee lifting the foot keep it flexed
41:59down
42:00one
42:02down
42:04Two so question is what do you feel different?
42:07Better balance it is really good. If you fall you're in trouble. You don't have to stay in that boom sing
42:15Nothing not effective cedric add some fancy stuff. Yes. Oh, yeah
42:21Nice
42:22So at home, here's what i'm gonna say to you
42:25Yeah, tony. I did all the foam rolling and i'm just as bad because you did it once
42:29Do it 20 more times and then talk to me. All right, things don't change overnight
42:33It's not like you do p90s chest and back and all of a sudden you can do 20 pull-ups. It takes time
42:39Especially with a foam roller kind of manipulating the thing making sure the body is in the right place hitting the right spots
42:44Holding them long enough all those things matter. All right, so we're gonna finish strong
42:49Look out for your bar tone get that out of the way
42:53So here we go
42:56Got your mat cedric he's getting sideways so you can see how perfect his sun salutation is
43:03Everybody good so
43:05Setting up here comes the team hands together inhale up
43:10Reach up exhale all the way down hang down
43:14Check those hamstrings now. How's that feel?
43:18Oh, check this out jib master
43:20douche
43:23Check it out cedric. Where are you man?
43:27Oh, okay nice inhale up the flat back good step or float back into chaturanga or plank
43:36Nice upward dog. Oh man
43:40It's day and night and I only did half of it
43:43chest up
43:44Before this was killing me
43:46Good back push up or not
43:49downward dog brilliant
43:52Spread the fingers drive the heels. Do you feel the difference?
43:56Is it better it's better don't you know, they're cast members they're they're they're not gonna lie to you
44:01No reason to I told them to tell me the truth. I would good float that right heel up
44:07Swing it through right ankle left wrist knee outside of the body 90 seconds pigeon pose
44:18And down
44:20Now if I were to do this without the foam roller
44:24It would be hell
44:26All right
44:26Now my right hip is still tight because I really didn't get a chance to work it as long as I would have liked
44:31Because typically I would work my it band my quad
44:35My adductor or inner thigh same thing
44:38For a much longer period of time i'd sit through an entire half an hour comedy, right?
44:42On one leg just open it up
44:45We're only going to be here 90 seconds. So i'm going to get up for a second and see what's going on everybody
44:51So
44:52Juan move this way a little bit for me my man
44:55We want you to block cedric because you know
44:58Good. So this is a piriformis stretch. This is a hip stretch if you have knee issues
45:03Another way to do it. All right pigeon is one way cedric's got his thing going on. Same thing with christy
45:08All right, juan selects to do this because he doesn't want to mess with me. All right, so that works
45:13So, what do you do?
45:15Push a little bit push against your hands. Now. Yeah, push your knee against your hands
45:19Good nice and now pull it. All right get the kind of variety there
45:25narrow integrated stretch
45:27Nice, dude
45:29so
45:30Cedric nice man. Now. Here's how i'm gonna make a little adjustment everybody at home
45:34We got a few more seconds. His leg is pretty straight almost down the center of his mat
45:38But i'm just gonna lift the leg and move it to the center more
45:42Feel the difference i feel it hello, right?
45:44So in the future if your leg's out on an angle, it's okay the center of the leg more it's a little bit better
45:50So let's come back up in a downward dog from there. Shake out that leg
45:54All right, so you're coming out of pigeon
45:57You're in downward dog. Just shake out that hip a little bit. All right
46:00So other side float that left heel up high as you can
46:04And swing that left heel in toward the right wrist. Make sure the knee's outside of the body
46:09Start high first. All right
46:14Good now that leg look where it is. It's way off to the side. So i'm gonna bring it to the center now
46:23Good and i'm gonna go down
46:28Good and down we go
46:31Now my left hip
46:33Is so much tighter than my right ridiculous. Yeah
46:39You too
46:40Really? Oh, yeah. Hello the whole team. Oh, i'm discovering this now
46:45What's up with the left hip syndrome
46:48All right. So what I what I should be doing
46:52All right is a
46:55More foam rolling b start up here
47:00All right, I want to get my hip square if you're open like this right this is not this is not pigeon
47:06Okay, pigeon is hip square to the floor right and down you go let's check everybody
47:15Nice one look at that look at the difference see before on the right side his knee was over here
47:20And he's tight. So he's spending the entire relax this man breathe and relax this
47:24There's no straining. There's no stressing out in the face
47:28You know my good man marcus elliott says
47:30find
47:31the relaxation
47:33In the movement in the exercise
47:36Good
47:38Nice dude, so look at mr. Gumby boy over here
47:45Nice dude trying to take a nap
47:47All right, that's incredible. This is a very fit very athletic guy with this kind of flexibility
47:53Why because he has variety in his fitness?
47:56He uses his foam roller and he's he's consistent with his workouts and his stretching and mobility and recovery work
48:03Nice christy. How was that?
48:04Good good work. How do you feel now compared to how you felt before general?
48:08Looser more flexible. Yeah. Yeah where in the shoulders where else in my
48:13IT band in the quad
48:15Right on. Okay. Here we go. Everybody. We got frog. You don't have to roll your mat up
48:20But i'm going to to kind of protect my knees a little bit. So I do the double roll
48:24We're going to be here 90 seconds two by the way the entire time you're doing this
48:29exercise routine or active
48:32Stretch
48:34Keep that remote right there. All right
48:37And don't just do it because we're doing it when we do it
48:40You're going to pick the time and length to do it
48:42All right, so you're going to get in frog but move your body forward first
48:45Don't get into it yet forward then take your hands and move your knees away
48:50As much as you can
48:52All right
48:54Make sure your lower legs are parallel so heels aren't coming together parallel and then now
48:59you begin
49:01to move your butt back
49:04What's going on girl your butt's not back far enough christy
49:11I'll tell you when back back now
49:14Yeah, girlfriend
49:15Chill out right there. So you have two 90 degree angles watch there's one here body thigh. The other one is
49:24hamstring calf
49:26All right. Good and you're just
49:29Pushing your butt behind you
49:32Separating those knees and breathing. I'm gonna come out. I gotta come forward. I want a second everybody to make sure they're in the right spot
49:43Juan perfection dude, can you drop your chest to the floor?
49:48Is that too much now bring your butt ah
49:50Gorgeous
49:51If that's too much come back up to your elbows. That's really good. Oh, look, mr
49:55Flexi flex isn't super flexible there, but not bad
49:59So cedric come up on your elbow your forearms a little bit nice now
50:02Use your hands to separate your knees by a quarter inch per side. Yeah. Yeah. Yeah. Yeah
50:07other side
50:10Good christy good. Oh, you keep coming forward on me. Don't move
50:14Still stay right there
50:16We have a whole 20 more seconds. Can you do it?
50:18Are you happy? Are your knees wide enough? Yes. Are you sure don't move forward
50:23Unless you're dying. Are you dying? No, I can do it. All right, good
50:28All right, so you're in that position right everybody's there
50:33hanging out
50:34Three two one now begin to come forward first
50:41Hips are huge man. You can see how much hip work we're doing here. All right
50:46Time for the hamstrings. We're going to show you three varieties. Here we go right leg out first
50:52Juan's gonna do p90x classic
50:55All right
50:56Cedric's gonna show you a fancy move there to keep the leg down and then of course christy's gonna do this super fantastic
51:02All right, 90 seconds. Let's make sure everybody's in position first
51:07All right, three two one now i'm going to show you what's going on here
51:12So
51:15Look at that space you see that space
51:17You know, this is a great stretch it works what you want it to work
51:20It works the achilles and the calf and the hamstring and up the back, right?
51:25But there's a tendency for this leg to drift up
51:28And we'll get to cedric and show you how to prevent that. So
51:31Here's the key thing about stretching
51:34Now one can get his hands all the way over his feet. This is huge. Do you stay here and chill?
51:39No, you start to slip your hands on either side of your foot
51:43All right, the stretching improves you need to back off you back off occasionally
51:46All right, then as you're comfortable here, you move your hands down to your arch
51:51If you're comfortable there get down to your heel eventually you can grab your wrist on the other side
51:58Yeah, you have cedric for that
52:00I'm going to show you something cool and get to the other side. All right, so we're hanging we're chilling nice cedric
52:08He's got his ankle above his knee on his quad forces the leg down
52:14All right a few more seconds on this leg everybody. So what he's doing he's fighting he's working he's reaching around
52:19He's past the toes. He's past the arch. He's got a finger clasp with the ankle. I'm at 5 50 more seconds
52:26Let's see christy over here
52:28Here's the ultimate boys and girls. This works on the left hip as well while she's also working on the right hamstring
52:35Tremendous stretch awesome knee over knee. See that she's got her fingers around the uh, the heel fantastic
52:42other side right away
52:44Here we go
52:47Oh, ah
52:50All right, are you ready?
52:52other side
52:53Three two one one get down. I got a little present for one
52:57Got a little present. Can't wait one. Is this your tight side? Yes, it is. Oh bummer dude because look what I added
53:04Now not right away, okay, but your leg just got longer
53:08All right. So if the knee rises up a little bit play with that experiment, of course, i'd like to keep it down
53:14That might be too much so
53:16He didn't know that was coming. All right. I forgot. This was his bad side. I should have put it on the other side
53:22All right, so that's nice man. Don't don't worry about that. I want you to breathe
53:25I want you to keep moving slide the hands on either side of that foot make your way to your arch
53:30And just breathe and chill. All right, don't force it for the cameras. Just be real be in the room
53:36Do your thing my man got it good
53:39Cedric over here. Oh
53:41Nice, can you grab your wrist?
53:44One hand in the other i'm gonna help you out ready. I'm ready
53:48Down you go
53:49Ah good now relax if it's too much you back off, right?
53:54How about that man? This guy's gonna live forever
53:58Forever wait a minute cedric yoga block. Can I borrow this one, please? All right, dude, here you go. Come on grab it
54:06Grab it on either side
54:08Trying to look too bored
54:09nice
54:11Christy everything is good
54:12Watch this flex your foot flex it torso flex it feel the change point
54:17easier, right
54:19Flex harder take that to the bank. Okay, here we go
54:24it's time for
54:26Foam roll to come back out. Juan's going to show you the modification. Okay
54:30So what's a good angle here for everybody? I think right here is good
54:36So a roller angel gonna open up the chest gonna open up the shoulders, let me show you the move
54:40So once everybody gets rolling we'll start
54:46Look what one did he rolled up a tall genius
54:49super genius
54:52You still feel something there, right? Oh, definitely. Who's your buddy? You are you're your buddy. All right, here we go
54:59Oh man these guys are so good. So here's the little mini bridge you're ready mini bridge hip up
55:05hip up
55:06lower back in
55:08Arms out how close can you get the back of your hand your wrist your forearms and your elbow as you go back and forth?
55:15Oh, man
55:16Now what'll happen occasionally is you'll feel the lower back drift away from the foam roller
55:21If that happens just go back to your little bridge. We're going to be here for a glorious 30 seconds
55:26back and forth
55:29recovery and mobility
55:31You just saved your own life
55:33This is as important as yoga or stretching or any other part of the program. That's why it's here
55:39active recovery everybody
55:41Good a few more
55:43Good
55:44God, my arms are so close. Man. I used to be a mile away
55:49Oh, that's good
55:52And that is a good thing
55:58Good and now straighten the legs
56:02My favorite
56:04part
56:06Nice
56:08You know, I like to finish with this after almost every workout right yin and yang baby the pendulum swings in either direction
56:15So here's what's going on
56:19A little balancing act right with christy here
56:22Good nice and relaxed
56:25You know your lower back's going to come up here, but that's not really the point
56:27It's opening up the shoulders and your chest and chilling out close your eyes to enhance the experience very nice work beautiful fantastic
56:35Good looking good cedric. If you're any more relaxed, you'd be dead
56:40That's why they call it corpse pose. Hello
56:43All right
56:45Nice, man. He's got a nice little grin going why because you're so happy i'm happy
56:51Dude nice
56:53Juan fantastic, man. Nice work everybody
56:56A few more seconds here
56:59I'm gonna actually shut up for a whole
57:0220 or 30 seconds everybody
57:04I know it's hard to believe
57:18The only thing I want to hear is your breath
57:26So
57:37All right, you guys one more deep relaxing breath
57:43And
57:46Fantastic
57:48Oh my god, everybody. I love that foam roller. Well, there you go recovery and mobility. It's
57:55Magic for the body
57:57And what else is magic for the body?
57:59What is the healthiest meal of the day?
58:01Shakeology enough said enjoy let's hear it for the team. Hello everybody
58:07Here we go
58:09Raise them up
58:12Foam rollers unite
58:17Thanks, we'll see you next time