Hey everyone.
I have a 6-foot stick here.
What we're gonna do is add some rotational movement with the stick, a little push and pull.
So we're gonna use the stick into the floor for a stable position and get some pushing and pulling.
This is really gonna get your slings, your rotational slings, going.
So we can use this as a workout within a workout, either active recovery between sets,
so if your workout for the day is really dominant in just pushing and pulling,
use this as a way to get some rotational movements within that same workout.
For other people this may just be a workout entirely on its own, alright.
So here I have my six-foot stick.
I'm gonna take an overhand grip, right about in the mid point about shoulder level apart.
From here I'm gonna bring my feet together, I'm gonna step forward with one foot.
In this position I'm going to load this front leg and I'm gonna have about 80 - 90% of my weight on this leg.
So if I take a sideways stance here this back leg is straight so we get the toes comfortable
and extension on the back foot and I subtly work dorsiflexion on this lead ankle.
From this position I want to make sure my weight is over my front leg. Some people are gonna want to rock back
because they don't have that core connection between the lower and upper extremities.
Make sure your torso is over your lead leg pull apart on the stick and then I'm gonna rotate my torso
and when the stick hits the floor I'm gonna give it a little push with this bottom hand.
The top hand is reflexively going to pull. You're gonna feel your slings activate.
Hold that for a few seconds, release, and rotate to the other side.
Once the stick hits the floor give that bottom hand a little bit of a push, alright.
Do about two or three reps each side.
Make sure your eyes and head are turning also.
We're very dependent on what we call our vestibular ocular reflex, so that head needs to be able to turn.
That's your first motion. Once you do two or three reps to one leg, go ahead and just switch to the other side.
Now we're gonna invest some frontal plane movement into our next.
Take your feet, nice wide position, the same hand grip on the stick,
and from here what we're gonna do is I'm going to laterally lunge to my right leg, bring the stick across,
and when the stick hits the floor, same thing with the bottom hand, I'm gonna push.
Come back up.
Lunge to the opposite leg. When the stick hits the floor give that bottom hand a little push.
As you push you're gonna feel your rotational slings and you're really gonna feel this adductor on this back leg.
The idea here is to get that pelvic floor really working.
And be able to get you comfortable with laterally loading each hip individually.
Once you've done about two or three reps of those,
we can then go into more of an open chain application of the very first drill.
So in this position I'm going to switch legs, loading about 80 - 90% load on this front leg.
I'm gonna pull apart on the stick and I'm going to turn my eyes and head and I'm gonna rotate.
As I rotate the end of the stick is going up towards the ceiling. I'm pulling apart on the stick.
When I get to my end range I'm going to push in on the stick, so I'm going to shorten it.
Until I get back to my center position then I'm gonna pull apart and rotate in the opposite direction.
Make sure you keep your hips underneath you and your weight on that front leg.
Push, shorten the stick on the way back.
Think of it this way, I want to pull myself into rotation and I want to push myself back to the center position.
On this front leg, as you're rotating,
you're going to really feel challenged through that lateral tissue and the stability of the ankle.
Give it a shot, see how it feels. We'll see you guys later.