- In this video, I'm gonna teach you
the Friday workout for Phase 2
of the Foundation Movement System Program.
This is the Deadlift Workout.
So we're gonna teach you all of the lower body
and core exercises that you need to know
in order to be able to do this whole workout
at home on your own.
Make sure you stick around to the end
so you learn the correct technique for the whole workout.
All that and more, coming up.
We are the gym that teaches people how to move
instead of just exercise because
we believe that health is about
performance, not just body image.
The first exercise that we're gonna be doing
is called the back body line.
And the first two exercises that we do in the program
are both for the hand stand.
The way we work the Foundation Movement System
is we do skill training first before strength training.
And this comes straight after your warmup.
And if you haven't grabbed the mobility mini course,
you want to grab that because that's the full warmup
that we recommend doing before these workouts.
So, for the back body line,
Richard is gonna grab onto this dowel rod here.
And he's going to bring his feet and hands together
and lift his shoulders right off the ground
so he's really engaging his abs there.
And then he's gonna spread his hands and legs apart.
Just so, for a lot of you that'll be it.
That's gonna be all you can do.
And what we're looking for is to make sure
that the shoulders don't go down,
the abs stay switched on,
and your lower back is firmly pressed against the ground.
Now Richard's very good at this,
so he can go all the way down.
And he can still maintain his lower back
being firmly on the ground.
You can rest now for a second, Richard.
Now the idea of this is to go as low as you can.
But you have to be very, very critical of yourself here.
Because the cues, Richard just go back
to the first position again please.
The idea of coming together like this
is so that you can feel that your abs are engaged
and the lower back pushes firmly on the ground.
Now as you slowly separate your hands and feet apart,
this shouldn't change.
The lower back should stay firmly on the ground.
So you can watch as Richard goes down,
he doesn't lose that beautiful,
what's called a hollow body,
with the lower back firmly on the ground,
abs engaged, shoulder blades off the ground.
So relax now, Richard.
And those are the cues that you're looking for.
Number one, lower back always firmly on the ground.
Number two, feel it in your abs.
Now we write in the program up to 60 seconds.
That's the goal, not the expectation.
Now when I started doing this exercise,
and I've done a lot of core training before this,
but when I started doing this,
I could barely do it from 20 to 30 seconds.
And that was with my hands and legs at an angle like this.
Be very critical of yourself.
Practice does not make perfect,
perfect practice makes perfect.
It's very important that you understand that principle.
And that is the back body line.
The next one that we're going to do
is called the front body line.
Now this exercise is, there's a lot more cues to it
than the back body line,
the back body line was quite simple.
There's a lot to this one.
Now we're gonna go through it step by step, okay.
So the first is, we're gonna squeeze the heels together.
The second one is, we're gonna straighten the knees.
The third, we're going to tense the bum.
Next we're gonna suck the stomach in.
Now I should definitely be able to
get my fingers under Richard's stomach here.
Okay you can see there's a gap there
where I can get my fingers under his stomach.
And then next, the nose is touching the mat.
And then the last one, the hands are gonna lift
just about one inch off the ground.
That's it.
That's the front body line there.
So again, heels together, bum tense,
stomach sucked in, and hands one inch off the ground.
He's not lifting his bum off the ground,
the hips are pushing into the ground
and the stomach is sucking in.
You can relax now Richard.
So, we've just done our workout today
so Richard's already a little bit fatigued.
So I promised him that I wouldn't
make him do this stuff for too long.
So, the cues for this are,
what's really, really important is,
when I say suck your stomach in and tense your bum,
I'm basically telling you to do this.
It's called a posterior pelvic tilt.
Don't make the mistake of lifting your bum off the ground.
Push your hips into the ground,
tense the bum, and suck the stomach in
so that you'd be able to get your fingers under there.
Now, when you're learning this,
you won't even worry about the hands.
The only thing you're gonna think about
is from here down to the feet.
So feet together, knees straight, bum tense,
stomach sucked in just like what Richard is doing.
Only if you can do all of that
and hold it for a long period of time,
do you then bring your hands about one inch off the ground.
And the hands should be about a shoulder width apart,
if your hands are beside you,
and you raise them like that,
that's where they would be, okay?
And that is the front body line.
Those two exercises are paired together
which means you're going to do one set of the back body line
then one set of the front body line.
The amount of rest that you take is up to you.
No more than 60 seconds.
And the less rest you can do, the better.
So the way you improve first is,
you could have a 60 second rest,
and try to increase the amount of time
that the holds go for.
Once you get up to that 60 second hold,
you can start to decrease the rest time
until you get down to a very minimal rest.
Maybe only about 10 or 15 seconds.
And that's how you're gonna improve
with the front body line and back body line.
Now, this takes quite a bit of time to master.
For the average person, if you do this five days a week,
it'll take between three and six months in our experience.
And after that time you're gonna be ready
to move on to real handstand training,
and you're gonna have a beautiful
straight body line in the handstand.
All right, now we're on to the single leg squat.
This is a progression for our deadlift pattern.
So from here, Richard's got a barbell now over his shoulder,
and he's just gonna bend at his hips.
So have a look.
And a little bit of a bend at the knee as well.
Just a little bit, and then come up and
drive the hips forward.
Okay so just do a couple reps, Richie.
Controlled on the way down.
And then up with a little bit of speed.
When you get to the top, you can see,
have a look at that neutral spine now.
At the top he tucks his bum in
to a posterior pelvic tilt to get
maximum glute activation.
You can see when you watch Richard do this,
this is exactly the same movement pattern as the kettlebell,
as the single leg lift kettlebell deadlift.
So what's going on in his body is exactly the same.
But by putting the barbell on your shoulders,
it completely changes the focal point,
it changes where the point over weight is.
And it makes it harder to balance.
So it just makes it a little bit harder on the lower body.
Now if you turn and face the camera please, Richie.
Take note of his hips when he does this here.
Okay you're gonna see that his hips
stay relatively facing forward.
His knee tracks over his toes.
And we're looking at really concentrating
on keeping the balance.
When he does it, just turn side on again,
do one more Richie.
You can see here, the leg that goes up in the air,
just let it do whatever it wants to do.
When you watch what Richard does,
so that leg just does whatever it wants.
As long as you don't let it touch the ground,
ideally even at the top,
you don't let the foot touch the ground.
But if it needs to touch the ground for balance,
that's totally fine.
And that is the single leg squat.
So now we're on to the hanging knee raises.
So this one is paired with the single leg squat.
So Richard's gonna grab onto the chin-up bar.
Because he's so vertically gifted,
he has to grab right at the top there.
And now if you watch, the first thing he's gonna do,
when he goes to relaxation,
he's gonna tense his abs, and create a hollow body.
So see that, we're gonna do that again Richard.
And, so that's relaxed.
And now he's gonna tense the abs and create a hollow body.
That's exactly what we do on the floor
when we do our bent knee hollow body hold.
And then from here, he's gonna bring the knees up,
and now slowly on the way down.
And you can see keeping that beautiful hollow body
and then he relaxes.
So just do a couple of reps on your own time now, Richard.
Awesome.
So what we're doing here, this is really important,
he's pushing the bar away from him,
he's not pulling to help.
So this is not about the shoulders,
this is about the abs.
Go again.
So, hollow body first, knees up.
Coming back down slowly, and then release.
That is very hard for a lot of people.
What a lot of people struggle with is,
even if they engage the abs here at the start, go Richie.
Yeah, now raise the knees,
now let the abs go, go into extension as you go down,
they go like that when they go back down.
So they're going to extension as they come down.
Or, even worse, just do some
where you don't even go into a hollow body.
See that, they just raise their knees like this.
And that is doing two fifths of body roll for the abs.
All that's really doing is working the hip flexors,
and that's now what our goal is here.
So, beyond that, it's a pretty simple technique.
That is the hanging knee raise.
Okay now we're onto the flat, fit ball isometric hold.
So, in the first program we did a
45 degree fit ball isometric hold,
where you're on a bit of an angle,
and the feet were down on the ground.
Now what Richard's gonna do,
is raise his feet up on the wall.
Okay we're gonna try and get to a flat position,
and then he's gonna bring his arms up
next to his head like this.
Okay.
We're trying to straighten the legs,
trying to keep all this posterior chain activated.
If you want to make it harder,
you can bring your hands out in front of you.
And if you want to make it even harder,
you can hold onto the weight.
But in all honesty, it's not really about
holding a lot of weight here.
We're just trying to hold this position
to get a good posterior chain activation.
This position is so important in
the Foundation Movement System
because these muscles become very very weak
in people that sit down for too long.
It's a critical part of movement practice to strengthen
the posterior chain.
So that's why we do so much work of it here.
And besides, all we're doing here
is just raising the legs a bit higher,
and keeping this nice posture.
It's pretty simple,
and that is the flat fit ball isometric hold.
All right, now we're on to the glute bridge.
So this is a progression from the glute bridge
with the band around the knees.
And now we're gonna be using a little bit of a weight here.
So we've got a 10 kilo barbell here.
You can use dumbbells or kettlebells
or anything that will add weight onto this.
And Richard's just going to push his hips up into the air.
All the way up and then down under control.
Pushing up and then down under control.
He's driving through his heels.
So you can see he can even lift his toes off the ground
because there's no weight going through his toes at all.
And beyond that, this is probably one of
the most basic exercises you can do.
It's very, very good for people that have
lower back injuries,
because there's a very low risk of injury to the lower back.
But it does wonders for strengthening the posterior chain.
And the reason why we use it
in the Foundation Movement System
is because it's really, really good
at strengthening the posterior chain,
with a very low risk of injury.
And not a lot that can go wrong
when you're doing the technique.
As long as you're driving through the heels,
pushing up as high as you can,
tensing your glutes, and tucking your pelvis forward
to create a posterior pelvic tilt.
So if you'd do a couple of incorrect reps
with an anterior pelvic tilt, Richie.
See it's hard for him to do 'cause
he's done it so many times.
But if you look at his back here,
it's arching a little bit.
Now do it with a posterior pelvic tilt.
See that difference there.
He engaged his abs, and pushed his hips forward.
And that is the supine glute bridge with the dumbbell,
or barbell.
So phase two L-Sit training,
we're going to be doing the single leg tuck L-Sit.
Now this is much easier on power lead seats,
so something like this,
so Richard'll just do it.
And we're just gonna hold this position.
Awesome.
So, what we're looking for here is,
just like in the first progression of the tuck L-Sit,
we're looking for a roughly 45 degree angle in the hips,
and a 90 degree angle in the knees.
So just bring those feet up forward a little bit more.
Richard's a little bit more advanced,
so he forgets what it's like for a beginner,
we just do it like that.
And then the one leg comes out.
Perfect.
Now the next thing is that the shoulders stay depressed
as your doing this.
We don't want the shoulders to protract,
and we're not trying to retract them.
A lot of people struggle with not protracting.
So they need to, you feel like
you're trying to pull your shoulders back.
But we're not trying to actually retract.
So, that is the number one thing,
I'm gonna say that again.
Depression, depression, depression.
Push your shoulders down as hard as you can.
Keep your elbows straight.
And get the hips roughly at a 45 degree angle,
knees roughly at a 90 degree angle,
except for the one leg that goes straight.
Let's have another look, Richie.
So he depresses his shoulders, lifts his knees up,
and the one leg goes out,
and then he's just gonna hold that, awesome.
So when you do, you'll see this in your notes
on how to do isometric holds.
You only ever work at about 60 to 70%
of what your max hold is.
So if Richard could do that for 10 seconds
and that was it, if someone held a gun to his head,
he couldn't do 11 seconds with good technique,
then what he'd actually be doing is
sets of about six or seven seconds in each set.
And that is the single leg tuck L-Sit.
So next we're doing pronation and
supination with a dowel rod.
This is really good because with a dowel rod
you can control how difficult it is for you
just by moving your hand away from the center.
So the closer your hand is to the center,
the easier it is.
And the further away your hand is away from the center,
the harder it is.
So, from here, what I'm gonna do,
hold the dowel rod, and I'm going to
put it on a little bit of an angle,
so that these two knuckles line up with my forearm.
I'm also going to flatten out that angle there.
Okay so I don't want to be like this, this is really wrong.
And if when you bring your hand this way,
it kinda forces it into that position.
So flatten that out.
And then from here, from here to your elbow
is gonna stay very still.
And the only thing that's gonna move is a rotation.
So this is called a pronator position,
and then we're gonna to a supinator position.
We're gonna stop with the
dowel rod horizontal to the ground.
So what you can do here is give it a bit of speed here.
And then try to control it so it
stops near the ground there.
Okay?
So I'm keeping my elbow in.
This is actually a way that you can progress this movement
itself is if you hold your arm out straight like that.
That does change it and make it harder.
So you don't necessarily have to start straight like this,
I would recommend that you start with a bent arm.
As you go down the months of the program,
what you can do is when you come back to it,
because we do this wrist strengthening exercises a lot
in the Foundation Movement System.
So you won't just do this for six weeks
and then that's it, you'll never do it again.
You'll constantly come back to it.
So, a good way to make it harder later on
is to straighten the arm like that
and work your pronation and supination this way.
And that is the pronation and supination with a dowel rod.
Now we're on to grip crushing reps.
And what I've got here is a Captains of Crush Grip Crusher.
These things aren't that cheap.
In Australia I think they're about 40 or $50.
Not sure exactly how much they are in the U.S.
So if you don't want to get one of these,
it's totally cool, you can bypass this.
And you can either just hang from a chin-up bar
for as long as you possibly can for three sets,
that'll also strengthen the grip.
Or you can do the weight plate pinching.
But this is a really good exercise,
and we've included it in here because grip strength
is a critical part of overall strength.
So all I'm gonna do from here is
hold it down with my arm straight
and I'm basically just going to crush it together.
So you can see I'm locking my elbow out straight,
crushing it so that it touches together and then opening.
Crushing until it touches and opening.
I'm not bending my elbow when I do it,
I'm making sure that my arm stays straight.
And besides that, the only thing you really need to know
is put it up against the heel of your palm,
and then put it with your fingers here,
and squeeze it closed.
And those are grip crushing reps.
Thanks for watching, I hope you liked that video.
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Until next time, see you later.
- [Woman] Blueberries.
- Blueberries and peanut butter.
- [Woman] Don't forget it.
- I won't forget it, gotta walk out of here,
go to Wally's.
(woman laughs)
And in the morning I'll have some peanut butter.
(woman laughs)
- [Woman] Action.
- Well fuck it, we can just use that one for the same one.
- [Woman] Yeah.