What's up, guys? Jake Hutton from Fitness Culture. I have Joey Bergles here with me.
He's a division 1 strength and conditioning coach at Utah State,
and over the past couple years he's become somewhat of an expert on
integrating functional range conditioning with his training program.
We brought him in today because we're always trying to bring you guys the most
relevant training content, and today this video specifically is going to go over
how we can use some functional range conditioning movements to improve your
overhead position before you do any shoulder overhead pressing today. So I'm
gonna give the mic over to Joey and he's gonna take me through some movements today.
We're gonna be working a lot of FRC or functional range conditioning
movements today. So basically what FRC is, it's working on improving our active range
of motion, so the ranges of motion we can hit with our neurological system, our
nervous system. So to give you guys an example, passive range of motion, so
if you think static stretching, right here I'm pushing my finger just like that.
Active, which is what we're gonna be working on her, which is going to translate
to our movements and our lifts and things like that,
is being able to actively control to that same range of motion and exceed that.
So that's one of the biggest things that with all these movements that we're
doing today, is working on active ranges of motion that's gonna maximize our
ability to lift more weights, get stronger, improve hypertrophy, just get
big and jacked. So the first movement we're gonna be doing today is a prone
shoulder flexion axial. So what that means is we're gonna be on our stomach,
just like Jake is right here. If you guys have a lacrosse ball or anything you can
squeeze onto we're gonna use that. If not you can just use your fist, that's gonna
be fine here. So, biggest thing we're gonna be working on here is getting as
much tension throughout our body as we can, that's gonna get basically more
motor unit recruitment into the specific joint that we're working. So we're
working the shoulder right here, so we want to try and get as much tension
from the feet all the way up through the legs, the core, and at the hand.
And that's all gonna translate back into our shoulder. So we're gonna have
here, Jake's gonna start out by driving his toes down through the ground,
generating tension up through his legs. He's squeezing his quads, his hamstrings,
his glutes, his back's getting tight. One thing I
want you guys to notice here is that Jake's head stays on his forearm the
whole time. We're gonna go on a five count ramp here, so we're gonna slowly
build up tension until we get to about a hundred percent at five. So it's
gonna be a slow build up, so one: twenty percent, two: forty, three: sixty, building all that
tension up just like that, four: eighty, five at one hundred. Now he's
gonna lift straight up, we want to make sure we're trying to keep that bicep
right by the ear. Right here he's going to start turning his bicep in, just like
that as far as he can, squeezing. We're gonna hold that
for a five count, three, two, one. He's gonna rotate back, just like that.
He's squeezing that lacrosse balls, still driving his toes in, we're gonna rotate again.
Turning the bicep, feeling that arm turn inwards.
We're gonna do one more rep, we're gonna make sure that bicep stays by the ear,
we're gonna try and get up just one inch higher here on this last rep.
Go ahead, rotate Jake, turning that bicep in, watch the bicep turn, squeeze,
three, two, one, rotating back, good control, good speed just like that.
Make sure that we're focusing on turning the bicep, that's gonna get the rotation through
the shoulder, not just at the wrist or the elbow. So that's the biggest thing.
We're going on here, driving the toe, squeezing that lacrosse ball as hard as
we can to get as much tension into that shoulder as we can to prepare ourselves
for going overhead, overhead press, chin ups, jerks, snatches, anything like that.
So the next movement we're gonna be doing here is called a shoulder axial, so we're
gonna work an internal, external rotation of your shoulders. So you're just gonna
need a box, something like this, something you're gonna be able to get
your arms back just like that. We're gonna be sitting Indian-style, just like Jake
is right here. So we're gonna get our arms out to the side, we're gonna make
sure those elbows stay locked out, we're gonna keep a big, tall chest, keeping that
ribcage pulled down. The whole time Jake is gonna be trying to drive his arms
back as far as he can, just like that, hold in that position. From right here
he's going to take his thumb and start internally rotating, so turning that
bicep in as much as he can. Then he's gonna rotate back the other
way, thinking about getting that pinky turned up as high as you can, just like that.
We want to try and hold the rotation in each spot for three seconds.
So he's gonna hold it here three seconds, three, two, one,
rotating back the whole time, reaching back. Again, this is a great exercise to
get your shoulders ready to go overhead, chin-ups, overhead press, jerks, snatches,
whatever it is. Get the shoulders ready to put on some mass and get big and strong.
We want to think long term with our training, so even though we're
focused on today with our movements, we want to think about what we're gonna be
doing tomorrow. So tomorrow is a leg day, squat day, we want to do something to
make sure our hips are ready to go so we're able to get perform at the
highest level as we can the next day. So what we're gonna do here is a hip axial.
So what Jake's gonna do, he's gonna be holding onto a rack or anything that he can,
just like that. He's gonna bring his other hand in front, he's gonna make a
fist with that. So same concept, we want to get as much tension throughout our
body as we can, that's going to get more tension into our hip, which is going to
increase our range of motion and our nervous system recruitment
into the hip capsule. So Jake's gonna be squeezing onto the rack, he's gonna be
squeezing his fist, he's gonna be driving his left foot down through the ground,
he's gonna keep his belly button pulled in, his ribcage down so his back's not arching.
He's gonna start by pulling his knee up to his chest as high as he can.
From right here he's gonna come out to the side, making sure those hips stay
facing straight ahead. From right here he's gonna internally rotate, so we want
to make sure we're getting all the movement from the hip and not from the back.
So he's gonna let that knee slowly start dropping, his ankle is gonna start
turning up, we're internally rotating right now. We're gonna rotate back,
so we're gonna drive that knee up to our armpit as high as we can. just like that.
He's gonna do his next rep, so that knee is gonna slowly start dropping. We want
to make sure we're keeping the speed the same. So you see Jake's doing a great job
keeping that speed controlled. When we get to this end range the ankle is in
line with the knee or slightly above, he's gonna rotate back up, just like that.
So making sure that speed stays the same, so we're getting that full internal
rotation through the hip and then externally rotating when we come back up.
So really important, like I said, it's a great exercise to do paired with
overhead press, chin-ups, bench press, whatever it is, really focusing on what
we're gonna be doing that next day to make sure we have a big squat day, deadlift day,
whatever it might be. All right guys, thanks for checking out the video. I hope
you get something out of this. Like I said before, we're trying to bring you
guys the most relevant content with some experts in the field. So if you like this
content please like and subscribe. If you click up here you can see our shoulder
mobility video if you want to get some more shoulder work, and click down here
to subscribe to the channel. Thank you.