WEBVTT - This file was automatically generated by VIMEO

0
00:00:00.000 --> 00:00:02.325
Going to be the iliac lat.

1
00:00:02.985 --> 00:00:06.525
So this setup here, okay,

2
00:00:07.545 --> 00:00:10.405
is basically the best one that we can put in here,

3
00:00:10.425 --> 00:00:13.045
but understand the limitations that you may have.

4
00:00:13.065 --> 00:00:15.605
So one of the things that this bench does is the seat

5
00:00:15.715 --> 00:00:16.845
also adjust an angle.

6
00:00:17.265 --> 00:00:19.885
So what I'm doing is I'm taking the seat angle

7
00:00:20.265 --> 00:00:22.045
and I'm angling it down so

8
00:00:22.045 --> 00:00:24.725
that my opposite hip can be lower,

9
00:00:25.175 --> 00:00:29.085
which is gonna help me open up this side of the ribs.

10
00:00:29.395 --> 00:00:32.765
Okay? I wanna have a support base here so

11
00:00:32.765 --> 00:00:35.085
that when I'm over here, I'm not actually having

12
00:00:35.085 --> 00:00:38.645
to fight being pulled over, I just get to this rib position

13
00:00:38.825 --> 00:00:40.805
and then I can do the pole down.

14
00:00:41.385 --> 00:00:44.845
So what I'm gonna do, I'm gonna grab my cable here

15
00:00:45.985 --> 00:00:49.245
On this one, I actually will put a little load.

16
00:00:49.755 --> 00:00:52.485
Okay? So grab my cable,

17
00:00:53.505 --> 00:00:57.245
it is set just off to this side of the bench, okay?

18
00:01:00.425 --> 00:01:05.045
I'm gonna come in here and let this hip drop right

19
00:01:05.105 --> 00:01:06.165
to that side of the bench.

20
00:01:06.795 --> 00:01:08.525
Okay? I'm going to use this

21
00:01:09.065 --> 00:01:10.685
to keep me from falling this way.

22
00:01:11.245 --> 00:01:12.405
'cause to open the ribs.

23
00:01:12.875 --> 00:01:16.045
This isn't opening my ribs, this is just me leaning over

24
00:01:16.545 --> 00:01:17.565
to open my ribs.

25
00:01:17.905 --> 00:01:20.445
I'm gonna brace here and then I'm going to lift

26
00:01:21.075 --> 00:01:23.485
this shoulder and this side of my ribs.

27
00:01:23.505 --> 00:01:25.125
So I'm actually like, I'm doing this

28
00:01:25.665 --> 00:01:27.565
motion right, not this motion.

29
00:01:27.625 --> 00:01:29.885
So the mistake a lot of you guys are gonna make is you're

30
00:01:29.885 --> 00:01:31.845
gonna have this and you're gonna start falling into

31
00:01:31.845 --> 00:01:32.925
the thing, right?

32
00:01:32.985 --> 00:01:34.805
And we're essentially just gonna be doing a sleepy

33
00:01:34.805 --> 00:01:35.845
pull down, right?

34
00:01:36.005 --> 00:01:37.165
I think that's what we should actually call

35
00:01:37.165 --> 00:01:38.325
these sleepy pull downs.

36
00:01:38.435 --> 00:01:41.725
Okay? So the goal is not to lean.

37
00:01:42.225 --> 00:01:44.485
The goal is to lateral bend.

38
00:01:44.825 --> 00:01:47.325
So see how my left shoulder is coming up?

39
00:01:47.995 --> 00:01:51.605
Left side is opening up, right? That's what I'm going for.

40
00:01:51.915 --> 00:01:56.445
Okay? So if I have that, then I'm letting my scapula elevate

41
00:01:56.505 --> 00:01:57.885
as much as it can, right?

42
00:01:57.945 --> 00:02:00.845
And that's essentially all that I need to do. Okay?

43
00:02:00.845 --> 00:02:03.725
Potentially I could lean forward just a little bit if the

44
00:02:03.725 --> 00:02:05.845
cable was a little too far in front of me, okay?

45
00:02:05.945 --> 00:02:07.645
So I can maybe tolerate this right here.

46
00:02:07.645 --> 00:02:10.605
Then from there, I'm pulling tight to my ribs.

47
00:02:11.465 --> 00:02:15.165
But tight to my ribs is still an angular

48
00:02:15.715 --> 00:02:16.925
pole, right?

49
00:02:17.345 --> 00:02:19.805
So it's gonna be in the plane of where my sternum is

50
00:02:20.625 --> 00:02:21.935
now, okay?

51
00:02:22.845 --> 00:02:26.415
What I don't wanna do is, as I'm pulling, is to start

52
00:02:26.985 --> 00:02:28.735
doing this, right?

53
00:02:29.475 --> 00:02:31.895
And once I get here, the other thing

54
00:02:31.895 --> 00:02:34.375
that people will screw up is, is that they will start

55
00:02:34.375 --> 00:02:35.775
to let this, turn them in

56
00:02:35.835 --> 00:02:37.935
and then they'll start doing this, right?

57
00:02:37.995 --> 00:02:39.175
And as they rotate,

58
00:02:39.605 --> 00:02:42.055
what they'll start doing is losing the lateral bend.

59
00:02:42.475 --> 00:02:43.655
And then they're essentially starting

60
00:02:43.675 --> 00:02:45.535
to do the other exercise that we're gonna do,

61
00:02:45.535 --> 00:02:46.775
which is gonna be the lumbar.

62
00:02:47.205 --> 00:02:51.855
Okay? So this is not a rotation, this is opposite hip down.

63
00:02:52.675 --> 00:02:55.615
And that same side ribs so far, side ribs up,

64
00:02:56.155 --> 00:03:00.325
and then we stay there, right arm to the ear pulling

65
00:03:01.025 --> 00:03:04.205
in line with the rib cage to keep the stretch.

66
00:03:04.945 --> 00:03:06.285
We don't wanna pull the ribs back

67
00:03:06.395 --> 00:03:08.645
because then we're removing the stretch.

68
00:03:08.645 --> 00:03:11.525
And remember the lats don't pull us out of the bend.

69
00:03:11.985 --> 00:03:15.605
Our obliques and stuff pull us out of the bend, right?

70
00:03:15.985 --> 00:03:20.485
The lats don't do this. They bring the arm towards the hip.

71
00:03:20.995 --> 00:03:24.645
This is what the lats are gonna do, not this.

72
00:03:24.905 --> 00:03:28.485
So keep the rib cage, still move the arm

73
00:03:29.025 --> 00:03:30.365
around the ribs.

74
00:03:30.425 --> 00:03:33.125
That's why they're called pull arounds, not

75
00:03:33.905 --> 00:03:35.965
twisty rows or anything like that.

76
00:03:36.115 --> 00:03:38.445
Okay? Over there I can lean

77
00:03:38.745 --> 00:03:41.005
and have it pulling me across this way here,

78
00:03:41.575 --> 00:03:43.965
since I'm pretty much sitting underneath, I have

79
00:03:43.965 --> 00:03:46.085
to find a way to like get here

80
00:03:46.305 --> 00:03:47.725
and be in the vertical instead

81
00:03:47.725 --> 00:03:48.845
of being over in this position.

82
00:03:48.945 --> 00:03:51.205
So you just gotta figure out like how could I get stability?

83
00:03:51.585 --> 00:03:54.485
One thing you could do if you had like a wedge

84
00:03:54.485 --> 00:03:56.325
or a foam wedge and you put it on here,

85
00:03:56.715 --> 00:03:58.725
that would probably help because if I could lift,

86
00:03:59.385 --> 00:04:01.365
if I could lift my near side cheek,

87
00:04:01.635 --> 00:04:02.725
that would make it a lot easier

88
00:04:02.785 --> 00:04:03.925
for me to get to the stretch.

89
00:04:04.565 --> 00:04:07.405
'cause otherwise to open up, it's very hard for me

90
00:04:07.405 --> 00:04:10.045
to get open and not be actually reaching past

91
00:04:10.045 --> 00:04:11.325
where the pulley is, right?

92
00:04:11.745 --> 00:04:13.285
So if I could find something

93
00:04:13.465 --> 00:04:15.525
to either help me drop this cheek

94
00:04:15.665 --> 00:04:17.725
or lift this one, that would help.

95
00:04:17.865 --> 00:04:20.845
So, you know, maybe if I can get to

96
00:04:20.845 --> 00:04:24.005
where I can like put my crack right on here, right?

97
00:04:24.105 --> 00:04:25.485
So nobody eat off of these

98
00:04:25.485 --> 00:04:27.445
after today's session, by the way, okay?

99
00:04:27.505 --> 00:04:29.005
So that I can kind of get this leg down.

100
00:04:29.265 --> 00:04:31.805
You could come in here and do something like this,

101
00:04:31.905 --> 00:04:34.565
but keep in mind I also have this to stabilize.

102
00:04:34.985 --> 00:04:38.085
So it would depend on, do I have something like that?

103
00:04:39.025 --> 00:04:41.405
But you could do something like this too,

104
00:04:41.975 --> 00:04:43.445
which is basically doing the same thing.

105
00:04:43.445 --> 00:04:45.045
We were over there just putting a bench in front

106
00:04:45.045 --> 00:04:46.965
of your cable station and do that, right?

107
00:04:47.545 --> 00:04:51.845
So yeah, remember what you need to get, you need

108
00:04:51.845 --> 00:04:54.725
to get lateral bend elevation,

109
00:04:54.745 --> 00:04:56.405
and then I need to be able to pull in this line.

110
00:04:56.465 --> 00:04:59.685
As long as you know those, you know, figure out just, yeah,

111
00:04:59.905 --> 00:05:02.885
you know, you guys are adults, problem solve.

112
00:05:03.235 --> 00:05:04.925
Okay, f**k around and find out.

113
00:05:05.505 --> 00:05:07.725
So I'm as essentially gonna try

114
00:05:07.725 --> 00:05:11.205
and accomplish the same motion here, right?

115
00:05:11.465 --> 00:05:14.925
But I have a completely different setup to deal with.

116
00:05:15.385 --> 00:05:20.045
And now I have handles that are arcing this way instead of

117
00:05:20.725 --> 00:05:23.045
a cable machine that's pulling out in a line.

118
00:05:23.275 --> 00:05:26.525
Okay? So what I'm gonna do is basically

119
00:05:27.035 --> 00:05:29.045
this machine moves in an arc like this.

120
00:05:29.425 --> 00:05:31.925
So I'm gonna turn so

121
00:05:31.925 --> 00:05:34.365
that basically my scapular plane is gonna be lined up

122
00:05:34.955 --> 00:05:36.085
with this machine here.

123
00:05:36.395 --> 00:05:39.085
Okay? So to do that

124
00:05:40.345 --> 00:05:43.845
and to get this hip down, I'm taking my same side butt cheek

125
00:05:44.425 --> 00:05:46.565
and getting it off right?

126
00:05:46.745 --> 00:05:49.605
So that I can actually let this hip drop down

127
00:05:50.305 --> 00:05:53.565
and I'm turning it towards the handle, right?

128
00:05:53.565 --> 00:05:55.205
So since the machine moves in this plane,

129
00:05:55.665 --> 00:05:56.685
I'm coming into this plane

130
00:05:56.825 --> 00:06:00.325
and what I'm gonna do is I'm gonna flare my ribs in the same

131
00:06:00.325 --> 00:06:03.085
direction as the handle to be able

132
00:06:03.085 --> 00:06:05.325
to open them this way, right?

133
00:06:05.545 --> 00:06:08.325
So I'm opening my ribs by letting this hip go down,

134
00:06:09.195 --> 00:06:13.285
ribs flare that way, and I reach up into the elevation.

135
00:06:13.305 --> 00:06:16.925
And again, my arm ends up coming towards my ear.

136
00:06:17.065 --> 00:06:18.085
And then so from there,

137
00:06:18.645 --> 00:06:22.045
I don't move anything other than the glenro humeral joint

138
00:06:22.545 --> 00:06:23.805
and the sternoclavicular joint.

139
00:06:23.825 --> 00:06:26.565
So my ribs, my hips are staying down

140
00:06:27.505 --> 00:06:32.325
and I'm just driving down into shoulder extension

141
00:06:32.745 --> 00:06:34.605
and depression, right?

142
00:06:34.605 --> 00:06:35.845
So I'm not trying to

143
00:06:36.425 --> 00:06:38.725
Crunch Or twist

144
00:06:39.825 --> 00:06:42.565
or let this turn me out like this or anything like that.

145
00:06:42.665 --> 00:06:45.365
I'm trying to keep my ribs pushed this way the whole time.

146
00:06:45.545 --> 00:06:47.685
So if you guys get out of position

147
00:06:47.685 --> 00:06:49.525
with this, just take the time.

148
00:06:49.995 --> 00:06:51.645
Like if I'm here and I'm like, oh f**k,

149
00:06:51.645 --> 00:06:53.005
this is not where I'm meant to be.

150
00:06:53.355 --> 00:06:57.685
Just sit up, reset and resume your set.

151
00:06:57.745 --> 00:06:58.805
So if you get to the point

152
00:06:58.805 --> 00:07:00.725
where you accidentally crunch down

153
00:07:01.065 --> 00:07:03.005
and then all of a sudden now you're out here

154
00:07:03.005 --> 00:07:04.205
like this, right?

155
00:07:04.355 --> 00:07:06.845
Just start over. Okay, what do I need to do?

156
00:07:06.965 --> 00:07:08.565
I need to turn, I need to drop my hip, I need

157
00:07:08.565 --> 00:07:11.445
to push my ribs and go, okay.

158
00:07:11.445 --> 00:07:13.245
Especially while you're learning, right?

159
00:07:13.665 --> 00:07:16.045
If all of a sudden you don't feel the same stretch,

160
00:07:16.745 --> 00:07:19.365
likely we lost the torso position somewhere.

161
00:07:19.665 --> 00:07:22.285
And if all you do is just let the handle pull you wherever

162
00:07:22.285 --> 00:07:23.885
it wants to go to try and find the stretch,

163
00:07:24.185 --> 00:07:26.565
you're just gonna get more and more out of position, right?

164
00:07:26.625 --> 00:07:28.765
So if all of a sudden it changes

165
00:07:28.945 --> 00:07:31.685
or you don't feel the stretch, just stop.

166
00:07:32.795 --> 00:07:36.485
Redo the setup. Resume the set. Okay?

167
00:07:37.865 --> 00:07:39.725
All right. Questions on this one?

168
00:07:39.755 --> 00:07:41.685
I'll do this arm really quick so you guys can see

169
00:07:41.915 --> 00:07:43.005
that we're on this side.

170
00:07:43.195 --> 00:07:47.325
Okay. So I'm here now, my right cheek is off.

171
00:07:48.365 --> 00:07:51.125
I turn this way to be in line, okay?

172
00:07:51.225 --> 00:07:52.925
Let this down for my ribs.

173
00:07:53.265 --> 00:07:54.485
I'm flaring them out that way

174
00:07:54.585 --> 00:07:57.685
and leaning into it so that my biceps coming towards my ear

175
00:07:57.785 --> 00:08:01.325
and then I'm just driving the arm down.

176
00:08:01.835 --> 00:08:04.725
Okay? If I'm too far forward,

177
00:08:04.875 --> 00:08:07.245
it's gonna feel like I'm like curling this thing.

178
00:08:08.105 --> 00:08:09.205
If I'm too far back,

179
00:08:09.425 --> 00:08:11.365
I'm not actually gonna get my bicep to my ear.

180
00:08:11.365 --> 00:08:12.845
It's gonna feel like this is pulling me out.

181
00:08:13.025 --> 00:08:15.245
And then I'm doing this really wide arc. Okay?

182
00:08:15.245 --> 00:08:17.885
If I'm in a good position, it's gonna feel like at the end,

183
00:08:17.905 --> 00:08:20.445
at the stretch I'm being kind of pulled, it's being kind

184
00:08:20.445 --> 00:08:22.045
of pulled into my head a little bit, right?

185
00:08:22.065 --> 00:08:23.285
And then when I pull down, I can

186
00:08:23.285 --> 00:08:24.445
pretty much pull towards my hip.

187
00:08:25.435 --> 00:08:26.435
Okay?

188
00:08:27.275 --> 00:08:30.085
Like a similar machine that obviously hamstring,

189
00:08:30.315 --> 00:08:32.925
bilateral, you put a deam on that.

190
00:08:33.145 --> 00:08:35.725
The same thing, right? The same front page

191
00:08:36.225 --> 00:08:38.085
For a partial range of motion maybe.

192
00:08:38.705 --> 00:08:40.765
So the big difference between those machines,

193
00:08:40.765 --> 00:08:45.325
and this is this arm is significantly longer,

194
00:08:45.695 --> 00:08:47.925
which means the arc is softer.

195
00:08:47.925 --> 00:08:50.805
So this is still pulling mostly down the hammer

196
00:08:50.995 --> 00:08:54.125
because it's here, it's gonna turn into a lateral

197
00:08:54.125 --> 00:08:56.045
motion very soon.

198
00:08:56.305 --> 00:08:59.845
So you, if you use that, what you would do,

199
00:09:00.035 --> 00:09:02.125
like if you wanted to use one of those machines

200
00:09:02.505 --> 00:09:05.445
and actually get benefit, you would need to kneel so

201
00:09:05.445 --> 00:09:07.925
that it was actually making it more lengthened challenge.

202
00:09:08.345 --> 00:09:10.765
And then you would probably need to do like a partial motion

203
00:09:10.905 --> 00:09:12.405
and it would be very angular.

204
00:09:12.505 --> 00:09:15.925
So if I'm simulating what it would be like, imagine

205
00:09:15.925 --> 00:09:19.045
that I'm in that machine, I would have to be like this

206
00:09:19.545 --> 00:09:21.485
and it would be, and it would look something like this

207
00:09:22.385 --> 00:09:26.045
if I were actually using that machine to be beneficial.