[music intro]
Hey guys, Jeff Cavaliere, creator of the AthleanX training system, former major league, physical
therapist and trainer to some of the top athletes in the world.
Guys, if you wanna look like an athlete you have to train like one.
Today we’re gonna take that a step further.
You know there’s a big movie coming out, this spring and this summer called, you knew
“Thor” , people always ask me how these guys get into the shape they do in the time
period that they do.
And I can tell you that it’s not by training the same old way.
If you train using the same old exercises, you’re gonna look the same old way that
you usually do.
Pro athletes’ guys are looking to get fast results train differently because they know
that their muscles need to be challenged in different ways.
So, with Thor I thought, let me put together something unique here.
We have the Thor hammer that you see on Famous Four.
Let’s just put together the Thor hammer challenge.
I did it’s at AthleanX now, athleanx.com . You can get it if you order the AthleanX
training system . But I wanna give you a seek peek into exactly what I’m talking about,
when we talk about training like an athlete.
You know, I have here a hammer that I create and it basically is a bar with weighted on
one side, unweighted on the other side, right?
We can do this.
You might say I don’t have a bar, and you ask, why are we even doing this?
I’ll tell you in a sec.
You can take two dumbbells.
We’ve got 20 pounds dumbbell here, I have a 5 or 10 pounds dumbbell here, just hold
them together and we’ve got basically our hammer.
You can use a sledgehammer too, if you have access to one, 20 or 25 pounds.
Now, why are we even doing this?
Because unstable training is the word of the day here guys.
If we take and weight up one side, and I try to hold this thing even, I’ve got abs working
on one side to pull this side up, I’ve got arms and shoulder working on one side.
But I also have to tie hat other side in, so that everything works together.
And by doing that we’re going to increase the amount of muscles fibers that are contributing
to the exercise.
I also have deceleration training involved.
If I have to swing this thing, I also have to slow it down.
By slowing down, all the muscles on the back side are gonna work to get me back up to the
top.
So we put together one killer movement here that you can do to get yourself started, before
you get to the Thor workout.
And, all we do is take this unweighted bar to the ground, and we’re gonna combine a
lot of stuff here too.
That’s another thing that athletes do.
They try to get anything working at once, alright?
Nothing works on isolation.
So, we get into a plane position and we go through it slow, to show you, we’re gonna
take a cross knee plank, so elbow towards the knee, working together the abs and the
obliques …. Cross knee plank, abs and obliques… .. we’re gonna launch in and rise out of
it.
Reach back, ok?
Down to your side into a wood chopper, coming right back out, balance, to the top again.
This thing’s gotta stay level.
It wants to drop.
Bring it down here, and come back down, ok?
Now, cross knee plank, cross knee plank, bring the left leg in, swing it up, ok?
Now the heavy side it’s up upon top, dropping it down , come back up to the top and down.
What we look for, is about ten reps on each side.
.. like this … Up… down….wood chopper …. And down ….
Minor core stability ….. up ….. down….
Up.
One more.
…. Chop men….
Down ….. And keep it up.
Now, you can see guys that not only have I gotten all my muscles from my toes and my
fingertips working and engaged, but I‘ve also got my cardio-vascular system working
because when you got that many muscles working at one time, you get a condition like that
too.
Something I call Athlean bursting training.
But, guys, if you haven’t already, become a part of the team Athlean , head over to
athleanx.com, get the AthleanX training system and now get the Thor challenge.
Take the challenge, put your body to the test, and see what you’re made of.
I’ll see you guys back here, again next week, so scrap to the videos if you haven’t
already done so, so we keep getting them to you.
See you guys next week!