WEBVTT 00:08.240 --> 00:10.351 Hello , Welcome to the Healthy Living 00:10.351 --> 00:12.518 Series . My name is Neil Santiago from 00:12.518 --> 00:14.851 the Desmond Dots Human Performance Team , 00:14.851 --> 00:17.073 and today's move to health element will 00:17.073 --> 00:19.296 focus on activity . We're going to dive 00:19.296 --> 00:21.518 into creating a training program that's 00:21.518 --> 00:23.684 suitable for you and meet your goals . 00:23.684 --> 00:23.300 So today we're gonna talk about 00:23.300 --> 00:25.560 training versus general exercises and 00:25.560 --> 00:27.950 common times . We think exercises just 00:27.950 --> 00:29.783 exercise and training is a whole 00:29.783 --> 00:32.006 another aspect . But training allows us 00:32.006 --> 00:34.117 to create a little bit of structure , 00:34.117 --> 00:36.172 know what our goals are in place and 00:36.172 --> 00:37.950 achieving those goals , whereas 00:37.950 --> 00:40.172 sometimes exercise can be just shooting 00:40.172 --> 00:40.070 from the hip . So the elements of a 00:40.070 --> 00:42.237 good training template typically cover 00:42.237 --> 00:44.403 a couple elements from number one . Do 00:44.403 --> 00:46.626 you have a sufficient warm up ? And the 00:46.626 --> 00:48.737 warm up is critical because it primes 00:48.737 --> 00:50.848 your body and fuels you up to set you 00:50.848 --> 00:53.014 up for success to execute your program 00:53.014 --> 00:52.910 and not get hurt while you're doing 00:52.910 --> 00:55.400 that . Number two . Do we have any 00:55.400 --> 00:57.300 specific injury specific or 00:57.300 --> 00:59.411 preventative measures that we need to 00:59.411 --> 01:01.578 work on when it comes to your training 01:01.578 --> 01:03.689 program ? Number three is your actual 01:03.689 --> 01:05.744 activity or the meat and potatoes of 01:05.744 --> 01:07.967 the bulk of what you're going to do for 01:07.967 --> 01:07.860 that day or for that training cycle . 01:08.340 --> 01:09.896 Number four , We talk about 01:09.896 --> 01:11.896 conditioning . So are you doing any 01:11.896 --> 01:14.173 supplemental cardiovascular activities ? 01:14.173 --> 01:16.284 Are conditioning that's going to meet 01:16.284 --> 01:18.396 your needs ? Or is that basically the 01:18.396 --> 01:20.396 bulk of your training program ? And 01:20.396 --> 01:22.451 last but not least , is our recovery 01:22.451 --> 01:24.562 Recovering Regeneration are the major 01:24.562 --> 01:24.460 pillar of how we get ready for the next 01:24.460 --> 01:26.682 day , as well as cool down the body and 01:26.682 --> 01:28.904 preparation for whatever activities are 01:28.904 --> 01:31.016 coming next or in the upcoming days . 01:31.016 --> 01:33.127 One drill in particular that I really 01:33.127 --> 01:35.349 like for the lower body days is more of 01:35.349 --> 01:37.516 a spin off of what we call the world's 01:37.516 --> 01:39.682 greatest stretch . So the way we start 01:39.682 --> 01:41.904 this , if I'm gonna squat or lunge that 01:41.904 --> 01:41.650 day are dead lift , and basically it 01:41.650 --> 01:43.550 sets up starting off with a nice 01:43.550 --> 01:45.670 forward lunch , you'll drop into the 01:45.670 --> 01:47.670 ground , create a little bit of hip 01:47.670 --> 01:50.160 flexion here , get a nice big reach as 01:50.160 --> 01:52.300 you reach forward and lunch . Then I 01:52.310 --> 01:54.421 transition into a windmill to the sky 01:54.421 --> 01:56.643 where I rotate through the back and I'm 01:56.643 --> 01:58.866 gonna take that same elbow and plant it 01:58.866 --> 02:01.032 towards my ankle . This gets us into a 02:01.032 --> 02:03.088 nice , deep hip flexion for both the 02:03.088 --> 02:05.310 hip and the knee , as well as some nice 02:05.310 --> 02:07.254 big mobility into the drill of the 02:07.254 --> 02:09.366 ankle on the backside . And then I'll 02:09.366 --> 02:09.330 pop up and I'll rotate over to my other 02:09.330 --> 02:11.386 side . And I would do that for about 02:11.386 --> 02:13.274 three or four reps per side right 02:13.274 --> 02:15.330 before I jump into my specific squat 02:15.330 --> 02:17.386 dead lift or lower body workout that 02:17.386 --> 02:19.441 day . A good warm up drill for upper 02:19.441 --> 02:21.497 body specific day would be something 02:21.497 --> 02:23.719 that targets both the shoulder girdle , 02:23.719 --> 02:23.640 the neck and as well as the thoracic 02:23.640 --> 02:25.862 spine . And so any rotational movements 02:25.862 --> 02:27.973 will help you get some mobility there 02:27.973 --> 02:30.251 as well as prep up those segment areas . 02:30.251 --> 02:32.473 So the way we start with this one is we 02:32.473 --> 02:34.696 lay on the ground , we're going to take 02:34.696 --> 02:36.918 a approach where I'm gonna cross my leg 02:36.918 --> 02:39.140 over the top and I'm going to hold this 02:39.140 --> 02:41.362 leg and lock it in place . Okay , so my 02:41.362 --> 02:43.584 right shoulder here , what I'm gonna do 02:43.584 --> 02:45.751 is I'm gonna reach and rotate and look 02:45.751 --> 02:47.973 as far as I can , creating a little bit 02:47.973 --> 02:49.973 of rotation through the spine . You 02:49.973 --> 02:52.140 might feel some stretch into the hip , 02:52.140 --> 02:54.251 and then from here , I'm gonna rotate 02:54.251 --> 02:56.307 over the top , come all the way over 02:56.307 --> 02:58.529 and then come all the way back to where 02:58.529 --> 03:00.751 I started getting some rotation to that 03:00.751 --> 03:02.918 upper thoracic spine . This is a great 03:02.918 --> 03:04.973 way to get some of that rotation and 03:04.973 --> 03:07.196 mobility , so that when you do start to 03:07.196 --> 03:09.307 move , I actually have my shoulder in 03:09.307 --> 03:11.640 good positions wherever I'm at in space . 03:11.640 --> 03:13.807 So after we've prepped up , we've done 03:13.807 --> 03:16.029 some specific drills and mobility . Now 03:16.029 --> 03:18.140 we go into a little bit of what we're 03:18.140 --> 03:17.760 going to do for that day's activity . 03:18.140 --> 03:20.196 When it comes to strength training , 03:20.196 --> 03:22.418 one of the major components you want to 03:22.418 --> 03:24.584 think about is I'm trying to be strong 03:24.584 --> 03:24.220 and stable for whatever I need to do 03:24.220 --> 03:26.331 throughout my day or through my goals 03:26.331 --> 03:28.553 or through life . And so if your job is 03:28.553 --> 03:30.609 related to lifting weights or moving 03:30.609 --> 03:32.887 objects , your goal is not to get hurt , 03:32.887 --> 03:35.220 and your goal is to really stay healthy . 03:35.220 --> 03:37.387 And that's why you train your goal for 03:37.387 --> 03:37.090 somebody else . That's maybe active 03:37.090 --> 03:39.312 duty might be a little bit different in 03:39.312 --> 03:41.146 that your occupation is going to 03:41.146 --> 03:43.201 require you to do something that's a 03:43.201 --> 03:45.201 little more robust so your training 03:45.201 --> 03:47.034 program is going to consist of a 03:47.034 --> 03:46.640 variety of implements , and one of the 03:46.640 --> 03:48.862 more versatile pieces is like something 03:48.862 --> 03:50.973 like a kettle bell , where the kettle 03:50.973 --> 03:53.140 bell you can be utilizing for swings , 03:53.140 --> 03:55.251 presses , pulls , dead lifts . And so 03:55.251 --> 03:57.307 if you have the kettle bell , one of 03:57.307 --> 03:56.930 the beauties of this is that can 03:56.930 --> 03:58.986 transition straight from an overhead 03:58.986 --> 04:01.041 press . If I'm doing certain time to 04:01.041 --> 04:04.220 read time or rep schemes right into one 04:04.220 --> 04:06.950 arm row as a variation or even right 04:06.960 --> 04:09.800 into a kettlebell dead lift . Okay , so 04:09.810 --> 04:11.921 this is a valuable piece of implement 04:11.921 --> 04:13.921 if you have this . If not , you can 04:13.921 --> 04:16.032 still do it with a with a dumbbell or 04:16.032 --> 04:18.143 barbell , which will show in a future 04:18.143 --> 04:20.340 movement some considerations you want 04:20.340 --> 04:22.118 to think about when it comes to 04:22.118 --> 04:24.340 strength . Training is putting in these 04:24.340 --> 04:26.340 functional movements that translate 04:26.340 --> 04:25.940 well into your activities of daily 04:25.940 --> 04:27.820 living and also using compound 04:27.820 --> 04:30.020 movements . So today , for example , 04:30.030 --> 04:32.280 we'll use a barbell . But I can put 04:32.280 --> 04:34.336 together two movements , a squat and 04:34.336 --> 04:36.502 press , and actually I'll get a lot of 04:36.502 --> 04:38.669 efficiency and movement and as well as 04:38.669 --> 04:41.060 time . So I'm actually doing my work , 04:41.240 --> 04:42.962 but it's not taking me as many 04:42.962 --> 04:45.073 implements or as much time to execute 04:45.073 --> 04:47.184 what I really want to get out of it . 04:47.184 --> 04:49.184 So think about where you order your 04:49.184 --> 04:51.240 sequences because compound movements 04:51.240 --> 04:53.462 like a squat press or a thruster can be 04:53.462 --> 04:55.518 put up front , where you're actually 04:55.518 --> 04:55.330 fresh . And then later on in your 04:55.330 --> 04:57.441 training session , you can do more of 04:57.441 --> 04:59.608 your accessory work and auxiliary work 04:59.608 --> 05:01.663 to consider things like your arms or 05:01.663 --> 05:03.719 shoulders or any targeted body parts 05:03.719 --> 05:05.886 that you wish to execute as well . One 05:05.886 --> 05:08.108 other element of our training program , 05:08.108 --> 05:07.830 when it comes to conditioning , is 05:07.830 --> 05:09.886 using things and implements like non 05:09.886 --> 05:12.070 impact cardio machines . So bikes are 05:12.070 --> 05:14.237 really popular . And one of the things 05:14.237 --> 05:16.690 that you want to take a look at is , Am 05:16.690 --> 05:18.634 I set up correctly , right ? So as 05:18.634 --> 05:20.746 you're riding your bike , you want to 05:20.746 --> 05:20.690 make sure I have a little bit of 05:20.690 --> 05:22.801 flexion at the bottom . I'm not fully 05:22.801 --> 05:24.968 extending my knee and locking out . Do 05:24.968 --> 05:26.912 I have good posture if there's any 05:26.912 --> 05:29.134 electronics on the bike , you also want 05:29.134 --> 05:31.246 to make sure that stuff works so that 05:31.246 --> 05:33.468 you have some objective measures and so 05:33.468 --> 05:32.900 things you can do on your non impact 05:32.900 --> 05:35.122 cardio to supplement your health , your 05:35.122 --> 05:37.122 intervals . You can still do long , 05:37.122 --> 05:39.233 steady state rides . Some people will 05:39.233 --> 05:41.400 watch movies to kill time . It's up to 05:41.400 --> 05:43.733 you . Your choices is the limit on that . 05:43.733 --> 05:45.956 But really , this is a great way to get 05:45.956 --> 05:48.178 extra cardio without the extra wear and 05:48.178 --> 05:50.289 tear and poundage on the legs and the 05:50.289 --> 05:52.622 so you're actually preserving your body . 05:52.622 --> 05:54.678 But still , achieving a healthy goal 05:54.678 --> 05:56.733 that you'd like to get at one of the 05:56.733 --> 05:56.340 last but not least most important 05:56.340 --> 05:58.284 pieces of your training program is 05:58.284 --> 06:00.340 going to be your recovery . And so , 06:00.340 --> 06:02.396 using tools and implements like form 06:02.396 --> 06:04.451 rollers , massage guns , therapeutic 06:04.451 --> 06:06.340 balls such as the cross balls and 06:06.340 --> 06:08.507 massage balls , these are gonna help . 06:08.507 --> 06:10.673 You kind of flush and get some of that 06:10.673 --> 06:10.500 soft tissue to regenerate , as well as 06:10.740 --> 06:12.851 calm your heart rate down and get you 06:12.851 --> 06:14.907 to cool down so that you're not just 06:14.907 --> 06:16.907 going from the gym or wherever your 06:16.907 --> 06:18.684 training straight into a seated 06:18.684 --> 06:20.851 position . And so these are also gonna 06:20.851 --> 06:20.050 help with blood flow and get you 06:20.050 --> 06:22.106 recovered up for the next session to 06:22.106 --> 06:24.217 come . So now that we've talked about 06:24.217 --> 06:26.272 the elements of a training program . 06:26.272 --> 06:28.439 Let's take a little bit of a deep dive 06:28.439 --> 06:28.170 into what a five day snapshot would 06:28.170 --> 06:30.337 look like . So on this program , which 06:30.337 --> 06:32.503 you can see , is on the left side . It 06:32.503 --> 06:34.559 starts with all the major components 06:34.559 --> 06:36.726 that we went over your movement . Prep 06:36.726 --> 06:39.059 right into some pre have our activation , 06:39.059 --> 06:40.837 an actual training block , some 06:40.837 --> 06:42.948 conditioning at the end , wrapping up 06:42.948 --> 06:45.059 with mobility and cool down the other 06:45.059 --> 06:45.000 things that you'll see on here 06:45.010 --> 06:47.180 finishing off with conditioning . You 06:47.180 --> 06:49.180 also want to take a look at varying 06:49.180 --> 06:51.124 your resistance is as well as your 06:51.124 --> 06:53.402 modalities , so using different things . 06:53.402 --> 06:55.458 For instance , on day one like a run 06:55.458 --> 06:57.513 versus day to creating a little mini 06:57.513 --> 06:59.569 circuit will allow you to stay fresh 06:59.569 --> 07:01.624 and stay on top of your game without 07:01.624 --> 07:03.736 getting bored or burnt out too soon . 07:03.736 --> 07:05.291 We know designing a program 07:05.291 --> 07:07.458 specifically a training program can be 07:07.458 --> 07:09.680 a little cumbersome or daunting . So if 07:09.680 --> 07:09.450 this is a service that you would like 07:09.450 --> 07:11.506 help with peace , feel free to reach 07:11.506 --> 07:13.561 out to the email below and you'll be 07:13.561 --> 07:15.672 able to get our services and help you 07:15.672 --> 07:17.783 with attaining your goals . Thank you 07:17.783 --> 07:19.617 for tuning into the Desmond Doss 07:19.617 --> 07:21.728 healthy living series . Please follow 07:21.728 --> 07:21.570 us on Facebook . We look forward to 07:21.570 --> 07:23.459 seeing you next week as we travel 07:23.459 --> 07:25.681 around the move to help . We'll see you 07:25.681 --> 07:27.130 next time . Yeah .