(energetic music)
- Guys, welcome back to Part Two
of The Rowing Weight Loss series with Dark Horse.
Guys we are talking today about getting up and getting down
as critical pieces of your weight loss journey.
Okay.
Now why am I holding this PVC pipe behind me?
Well, we are going to start talking about hinging at the hip
and why that is a critical phase of movement.
So if we are to be able
to protect ourselves as we are relearning to move,
we need to be able to, as well, hinge at the hip,
because this hip is a very critical piece to human movement.
So last time we were starting to work on the feet.
Right?
Articulating and holding us to the ground.
Being our foundation.
Well now, as we start to move,
we also need to know how to move properly.
And that means being able to stabilize my spine,
and being able to articulate at the hip.
So why do I have this PVC pipe?
Well, I'm using this as a guideline if you will.
So what I'm going to do, is take this PVC pipe,
hold it over my head and then hold it below my butt.
What I want you thinking about here
is moving and maintaining contact
with this PVC pipe
and not that the PVC pipe moves away from my body.
So I'm using this to learn how to just move at the hip,
and not move with my spine.
K.
So, make some time to practice this.
Align it along your spine and move maintaining contact.
How far can you hinge before you start to break.
And that's as far as I want you to go.
Don't continue to move
once you disconnect from the PVC pipe.
Can you go super far maintaining contact
and then stand up again.
That's a really great gold standard
for helping you learn how to move the hips,
because that is called a hip hinge.
So being able to hip hinge, is really critical
to being able to get up, and get down,
or to pick up groceries.
Right?
If I'm picking up bags of groceries,
this has to be able to stabilize.
My back has to be able to be safe.
These are all important things to movement.
Now the next part is,
we're gonna practice getting up and getting down
off of the floor.
So this is how I want you to think about it.
Now first, you are going to spread your feet,
and plant one hand.
From here, I want you to kick a foot out and sit.
Then straighten both legs,
so you're just in a seated position.
To get out of this, I want you to bend this leg.
Pull it as close to you as possible, plant this hand again,
and bring this leg through so that both feet
are underneath you and stand.
I want you to spend a healthy amount of time now
getting up and getting down.
Now you can go to the other side from here,
plant, feet comes underneath,
and I stand again.
Now, why are we doing this?
Well, if you ever hit the ground you need to be able
to get yourself back up.
And again this is a core tenant of good human movement.
If you ever have any hopes of playing with your kids,
or rolling around in the grass, or being able to fall
and get yourself back up you have to be able to do it
under your own power without grabbing onto something
or using something else for leverage.
Now this can be a real challenge.
K.
Don't overestimate how simple this looks.
It's going to be frustrating, but that's okay.
We're reintroducing new movement.
Expect that you're going to go through frustrating stages.
What matters is that you persevere and push through
even though it may be frustrating to you.
Once you've gotten comfortable getting down to the ground,
now I want you to focus on
getting onto all fours.
Now we call this quadrupedal movement, being able to move
with all four limbs.
So I want you to get onto your hands and knees,
place your hands underneath your shoulders,
knees underneath your hips,
and pull your toes underneath you.
So, hands underneath the shoulders,
knees underneath the hips, and toes tucked underneath.
From here you are just going to lift your hips
and imagine you have a cup of hot, scolding coffee
balancing on your back.
I want you to imagine that this has to stay put,
so that it doesn't burn you.
Think of this as your plank.
Except now we're having to coordinate
between the arms and the legs.
From here, as you get comfortable and as you can hang out
for a longer period of time you're going to start to move.
You're gonna to start to walk.
And when you do that, you're gonna go opposite hand
to opposite knee.
Think cross body.
So as my right arm moves, my left knee comes forward.
We're gonna start small, and you're balancing
that cup of coffee on your back.
K.
Now this movement, again, is about coordinating your body.
Alright, so much of what we're talking about here
is balance, coordination.
It's not the strength, and explosive.
It's not cardio as much.
It's all about just getting your body systems back together
and functioning.
This is one of the best ways to do it.
It's learning how to get up, get down, hinge at the hip,
move your body together.
K.
Think of it as in we're trying to get back
to childlike play.
If you can learn to get on the floor
and play around like a kid again,
you are well on your path to weight loss.
And it is one of the healthiest ways
to get you to weight loss,
because it improves not just your body,
but it also improves your spirit and your mental state.
Now of course, we're gonna come back
to the machine as always.
So in the last video, we were talking about
one to three minute range of time on this machine
and just working on the basics.
Well today, I want you to start thinking
in five minute increments.
Can you start to establish
five minutes of consistent, good movement?
And starting to apply
a little bit of slow force,
so not taking the stroke rate up,
but just learning how to press a little bit more
and taking your time in the rhythm to establish
your work periods of five minutes.
K.
Start with two to three rounds of that.
Two to three rounds of five minutes on the machine.
From there, as you get better at it,
I want you to spend several weeks per video here.
Right, don't just jump through all three
and try to implement them all at once.
Last week's video, I really want you to spend two to three
to four weeks there.
Then jump into today's video.
Another month or so, if you can.
So starting with two to three rounds of five minutes,
by the end of the month can you get up to five rounds
of five minutes in a workout
with what we talked about before?
Doing some quadrupedal movement.
Working with all fours?
Getting up, getting down, practicing the hip hinge,
because guess what?
That hip hinge also applies to the rowing stroke.
K.
Guys, this has been Part Two
of The Dark Horse Rowing Weight Loss Series.
We look forward to having you back for Part Three
and as always make sure you head to our website
darkhorserowing.com.
Where you can sign up for the Hustler's Guide to Rowing,
as well as the Dark Horse Academy.
Which is our instructor course for the Concept 2 machine
built in conjunction with Concept 2.
Teaching coaches how to teach their athletes
to use this machine effectively
and for athletes looking for any kind
of coaching and training we've got you covered.
Guys, we will see you on the other side.
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