(dramatic electronic music)
- Hi my name is Gunnar Peterson
I am a Beverly Hills based strength coach,
personal trainer, however you wanna look at it.
Because of where I am I meet a lot of people
in the entertainment industry as well as athletes
from a number of different sports.
So the goal is to get them where they wanna go
from a performance standpoint and, of course,
from a aesthetic standpoint.
We do a lot of strength training
and of course we work on flexibility,
cardiovascular strength as well and hopefully everything
they do in the gym makes everything they do outside
the gym just a little bit better.
Today I'm gonna show you a series of different movements
that you can incorporate as you need
or as you see fit in your own workout
or you could use this as a standalone workout
since we hit multiple points of motion, upper body,
lower body, push, pull and of course the all important core.
(punchy music)
Alright so, the farmer's walk.
Terrific exercise, great to elevate the heart rate
not to mention you can get a lot of lower extremity work
and if you throw in the shrug like Jack's doing right here
you're gonna get the upper body work.
But what we've done is put it on at 11 percent incline
so even more challenging and if you have access
to this I highly recommend it.
If you have a treadmill you're gonna use dumbbells
and if not you can always do these outside
or you can do 'em in a gym.
Make sure you're standing upright,
slightly pitch forward if you're on the incline
but if not you're straight up and down
and your thought is: abs are engaged, core is tight
and locking out at the top.
Flex, I wanna feel the glutes fire
at the top of the movement.
(punchy music)
So this is a belt squat.
It's a lower extremity move
but without the compressive forces
on the spine and he's still gonna get all the work
from lower extremity, are you not Jack?
- Oh yeah.
- That's what I thought. - Definitely.
- Terrific alternative to a tradition back squat.
You can stagger your stance.
So cheat it this way a little bit.
Stagger stance is a little more functional
and also from a sports specific standpoint
this is gonna be something that applies to you in any sport.
Keep in natural, think about the explosiveness
on the way up; it's a great tool.
(punchy music)
So this is a Cormax Waterbag.
You can also use a barbell or a dumbbell
or a dowel or anything you have
but with the water its dynamic.
Obviously the weight's shifting inside.
Think about a gallon of water, eight pounds roughly,
and as Jack moves it and sweeps it under him,
we're gonna add some rotation transfers to put into it
so it's more sports specific.
It's gonna load the glutes, it's gonna tax his core
and it's also gonna bump his heart rate
maybe, possibly, higher than his SATs.
- Probably.
- I don't know, I don't know,
I'm just throwing it out there.
- I guess we're about to find out.
- Let's see. (Jack laughs)
Side, side, front, front, back, back.
Let's see what you've got.
Big sweep.
Yeah, love it.
Boom.
Terrific, great range of motion.
So, pretty comprehensive, pretty athletic.
(punchy music)
- [Jack] Think I got this.
- Oh, for sure.
So there's the pull-up and then there's the moving pull-up.
We're gonna add a different plane of motion,
a little bit of frontal plane.
Jack, whaddya got?
- Let's do it.
- Pull up.
Pull up.
The core's engaged, the lats are engaged.
Traveling pull-up, you can do this
on anywhere you have a longer chin bar.
You can do it, or even if you only
have a regular chin-up bar
you can go to one side, pull, one side, pull.
Jump out. (record scratch)
(crashing)
And these things happen in a facility
and you just have to go with it.
(Jack snorting)
- I'm sorry.
- From a form standpoint obviously you want
your pull-up form to be intact,
hips slightly forward, chest driving up at the top,
elbows pulling to the back so the lats firing are engaged
and another key thing to make sure
is that not only are your lats engaged
and your core is engaged
but that you have insurance for your facility.
(punchy music)
Alright so bench press, push up, dumbbell press,
all working pecs, front shoulders,
obviously triceps with the synergic.
This is a Sorinex and it's jammer armed
but these arms articulate at the top
so there's freewheel motion.
More stability challenge for the shoulder.
Way more sports specific and again, real life
which is what we're really training for.
Let me see you hit it.
Bang it like you mean it.
So from a formal standpoint I want you
to think about keeping a straight line.
At the end of the movement
you should look like superman taking off.
That's how we want it and if you look at the way
Jack did it, it was perfect.
(punchy music)
So we all hear about how the plank
is such a terrific core exercise and it is
but how about an active plank?
How much more fun is that?
This is a terrific piece, the Stealth Core Plankster
and it has a video game so it's gonna speak
to a lot of different people.
You don't have to do it with the video game,
of course you can just do it for time
but with the game it's interactive
and it kinda takes your mind off it,
but it definitely doesn't take your body off it.
So as you can see he's working with a hang glider.
It's flying him through trees, with obstacles,
with bonus things he can hit and he's gonna be engaged
for a lot longer than he probably would in a plank
and definitely mentally he's involved in this.
(punchy music)
So a little variation of a snatch, right,
which can be done with a barbell or a dumbbell.
Doing it on the jammer arms on the Sorinex,
but these are different, again, they articulate.
It makes it really unpredictable
and he has to fire from head to toe on this.
Let me see you go, pop that thing.
Bang, yup.
Stick it at the end.
Bam.
Love it.
Yup.
So it's a big move, core stabilization, explosive
and from the hips, glutes and shoulder at the end.
Tremendous for sports because its super taxing
on the central nervous system, the CNS,
and metabolically it's a big challenge.
So working this single arm, unilateral work
is hugely important because in sport
and in real life you're not always two hands,
perfect fixed path of motion, this is real.
You recruit different muscles, different firing patterns
in the muscles so you become better overall,
not just at sports but in life.
(punchy music)
I don't care what you do for cardio.
I don't care if it's high impact like jump rope.
I don't care if it's low impact, like rowing
as long as you are bumping it up every time.
What we're tryna do is create an aerobic environment
by doing what would traditionally be considered
anerobic movements, right, strength movements,
but sequenced a certain way so that the person
is gonna burn the body fat and actually sort of unveil
the muscles that they've worked so hard to earn.
Jack, what are you waiting for?
Come on, don't be sitting here talking.
Good lord, unbelievable.
Thank you.
Jack, could you make it look less athletic?
What the (beep) are you doing?
Now bear down on it, like get in tight to it
and make it like a run.
That's what I want, thank you.
My work here is done.
So depending on your level of conditioning
and where you're trying to go, what you're capable of
and of course that you've got the green light
from the physician, think about starting with your workout,
two, three, four times a week.
Build on it, listen to your body first and foremost.
If your body's tired, if you're beat up
you probably could use some recovery
more than you could use some workout.
It's not always about the extra mile
sometimes the extra hour of sleep will get you there.
But when you're ready, tee it up and go hard.