What's up, guys? Jake Hutton from Fitness Culture. I have Joey Bergles again with
me today. So Joey has become somewhat of an expert in functional range
conditioning and integrating that with his training programs with his athletes.
He's a Division 1 strength coach at Utah State. So today what we're gonna go
over are some functional range conditioning movements that are gonna
help you basically with your pressing. They're gonna help you with shoulder
extension, which is going to apply to things like benchpress, muscle ups, things
like that. And then we're also going to show you how he's going to integrate
some other movements in while you're actually working out. So let's get into it.
Alright guys, so the movement we're gonna be working on here is called a
shoulder extension axial. So what we're gonna be working on here, Jake's gonna be
driving his toes down to the ground, so remember we want to get as much tension throughout
our body as we can. That's gonna help irradiate it into the shoulder, which is
what we're trying to work right here. So he's gonna slowly build up tension
through driving his toes to the ground, flexing his quads, his hamstrings,
his glutes, his back, keeping the head on the forearm just like that. He's gonna
slowly lift up, keeping that wrist straight, keeping the shoulder down,
keeping it right on its side just like this. From right here we're gonna slowly
start internally rotating. So he's gonna take his thumb and start rotating out
just like that, holding it for a 5 count. 1, 2, 3, 4, 5, rotating back to that start
position, keeping it on the side the whole time. We're gonna go ahead and hit
our next rep, we're gonna try and get up just an inch higher. So he's gonna rotate
again, rotating, squeezing just like that the whole time,
squeezing onto this ball. So really, really important to make sure we've got
tension throughout the body when we're going here, to get as much tension into
that shoulder as we can. It's gonna give us the most adaptation which, is what
we're trying to do here. Next movement we're gonna be doing is called an incline elbow hinge.
So what we're gonna have here, Jake's gonna be holding onto two balls,
or anything we could squeeze on is gonna be fine. If you don't have anything
you can just use your fists, but having something in your hands is gonna help you
get more tension through the shoulder and the elbow, which is what we're trying
to work here. We're gonna start the movement, Jake's gonna drive his elbows
up as high as he can, keeping them right on the side just like that. We're gonna
start with the hands right by the armpits. If you have a partner they're
gonna take their fingers and put them on your elbows. If you don't that's fine,
but you're gonna be thinking about doing that the whole time. So I'm gonna have my
fingers on Jake's elbow. The whole time he's gonna be pushing his elbows into my
finger. From right here I want you to think about a 4 second contraction both ways.
So he's gonna start extending his elbow, keeping those wrists straight, squeezing,
still pushing up into my fingers. He's gonna squeeze back
in just like he's doing a bicep curl, all the way in, feeling it on the inside
right on his bicep. We're gonna come back out, keep driving those elbows up, squeeze
all the way out, squeezing the balls or whatever is in his fist, coming back in
just like that. Guys, this is really important for anything you're
gonna be doing pressing-wise, anything you're gonna be doing overhead. The more
motor unit recruitment we can get before we start, the bigger our bench presses are
gonna get, the more weight we're gonna be using, the the more muscle mass we're going to
be able to put on. So we just went over those two movements that are gonna help with
shoulder extension. Help you guys get ready to go on benchpress, dips, chin-ups,
skull crushers, whatever it might be. So this is a movement we're gonna do in
between our work sets, whatever it is for the upper body. So again, we're trying to
think kind of long term here. So we're gonna be working an ankle car here.
So on this ankle car we're taking the ankle through all of its ranges of motion, and
we're trying to maximize all the positions that we're going here.
Jake's gonna start with his toe pulled up, his foot off the ground. Starting with
the toe up, we're gonna come out towards me as far as we can, just like this.
Jake's gonna go down, keeping good control in the plantar flexion, driving
that toe down as far as you can, keeping that speed the same. He's gonna
swing it across the bottom as far as he can in the inversion, he's gonna pull it
all the way up, just like that, keeping that speed the same, and then bringing it
back over. Then we're gonna go the other way, so we're gonna come back in, we're
gonna go all the way down, just like that, getting as much plantar flexion and
inversion as we can, we're sliding across in the bottom, keeping that speed the same,
controlling it all the way back up into this corner, getting as much range of
motion as we can, and then pulling it back over just like that. We want to make
that circle as big as we can, keeping that control throughout the full
circle. We don't want to hit little spots, we're hitting hitches or
going too fast or kind of speeding through it, we want that speed to stay
nice and the same throughout, and we want that tension to be good and strong so
it's not like a loose circle, it's a tight strong circle. So if you see, Jake
did a great job, his tibia did not move at all. What we don't want to see is when
you guys are rotating, is that he turned more, but he rotated through his tibia,
that's not through his ankle. So we want to make sure we're working the ankle here.
If you guys have tight ankles, you guys have trouble getting depth in squats,
or whatever it might be, it's a really great exercise to help you hit those
ranges of motion, which is going to get more quad
recruitment, more motor unit activation, more of a nervous system response,
hitting those new range of motion which is going to help you guys get bigger, help
you guys get stronger, faster, whatever it may be.
Alright guys, that wraps it up today with coach Joey Bergles.
If you guys like his content, please leave a
comment below what you want to see from him next. And if you want to click up
here for an ankle mobility routine, click there. Subscribe to our channel,
click right here. Thank you.