Mobility Challenge! Lockdown 2.0

[Music] so [Music] whether you're heading into lockdown v2 or not november can be a tricky time to really make gains in terms of your golf all right especially if you're car sleeping close down if you don't have access to the gym right now can be a problematic time so we're going to set your test we're going to see your challenge and over the next 30 days the whole of november we want you to take this on and see some real simple objectible changes in your body okay so we're going to set you up with two tests starting out okay very simply you can do this anywhere okay number one is going to be your rotation just basically your ability to rotate whilst in your golf posture okay so take a club across your chest set yourself into pretty much your five iron posture standard golf posture nothing too excessive you know how all those deals are and then from there you're gonna measure your rotation okay the best way to do this is to be as honest as possible so what I don't want to see but what you can't allow to happen is slightly cheaper the test okay if you come out of the posture out of the positions you need for the best golf swing the test itself does not really become bad okay so what we're trying to do is create a pressure shift we can allow the hips to move I want this to be pretty close to your golf swing but I also want you to be able to keep your eyes down on what would be the ball so it is relative to your motion okay so as we turn we're going to use the club itself to give us a good guide you can do this in a mirror you can even mark on the ground if somebody wants to help you out and give you a good idea so as we turn we're going to go all the way back and we're going to get into as much rotation as possible okay so try and mimic your swing again you can cheat this test you can just let yourself turn but that's not going to be relative to the changes you want to see and we're going to work both directions guys all right so let the body turn you'll see how far you can go and think about it as if you are making a swing you're trying to create pressure through that trail side you're trying to lower the trail glue and get the best level of rotation all the way through okay I want you to work both sides so be a little bit more constructed on the lead side as we turn through and we're not going to let that trail lift as we would do the normal swing essentially I want to see your backswing go to the other side okay because if we just turn through and release we're not working through the range of motion necessary I want to feel as though as we turn we're doing exactly the same thing trying to turn the body create tension and work both sides okay so that's gonna be number one we're gonna work directly on your rotation how well you can turn around spine use the ground and it's going to give you a nice set of data to see how well you can improve that over the course of 30 minutes the other movement is going to be a very simple squat pull okay the ability to sit in a squat is something that all humans should be able to do however it's very easy to lose that position okay so with that squat we're going to go just outside the shoulder width feet slightly flat out basically just a comfortable squat position and we're going to look at how well you can hold the position in good posture and we want to measure simple things okay measure position which is going to be the hip crease set it below the knee crease or at least parallel okay we don't want yourself here the pressure goes into the knees and be down nice and low in the squat and then also be very aware of your spine okay so the more we can keep the better it's that spine be if we're rounding forwards again we're shifting pressure to areas we don't want to be okay the final thing is going to be time okay we want you to get comfortable in that position organizing the joints organizing the structure of the lower body relative to the upper body and he's going to time that squat hold so you sit down eyes up spine under nice and tight and you want to feel sort of weights even through your feet well distributed and you're holding the solid squat those are two very simple measuring points that we're going to test and develop all the time so how are we going to make changes over the course of these four weeks these three movements first movement is going to be the t-spine split stance rotation this is the all-in-one stretch pretty much gets the whole body going and if you've got time for one thing this is what I do okay so you're going to walk down to the ground obviously work both sides goes without saying at this point okay so work your way down you're going to get your split stance going so you're going to stretch it through the trail hip flexor you can rest the trailer if necessary however if we can keep it off the ground that's going to be a better position to be okay so as we work through the opposite hand of the foot those followers is going to go into the ground and at that point we're going to reach under really turn around under around your spine as much as possible and then up okay so under oh so we're in that position we're getting into the hips we're in an asymmetrical pattern stretching out and stabilizing and then obviously as we turn out around the spine we get deep into the thoracic we open everything up it's going to create a massive range of motion okay so that one you really cannot do too often it's going to help your rotation it's going to help you settle into a good position and as you breathe through we're going to continue to develop that range of motion movement number two is going to be squat therapy okay very simply you're going to use the wall to enhance your thoracic position whilst sitting into a deep squat okay so here we want to break this down into manageable time chunks 30 seconds to a minutes hole each time trying to breathe extend that range of motion okay but the trick here is that as you start you're going to be a bit further away from the wall the closer you can get the better okay because as we put our hands up we put ourselves into thoracic extension meaning our back is already working basically and at that point as we try to hit the squat the body really has to organize so if you're gonna get a good upright squat position and really function optimally here this is a great way to get it done okay so again the further away from the wall you are the better it's going to be we don't want to lose positioning either so don't let yourself round don't let the hands come down the wall too much keep them up high stay in extension and work through it all the time okay don't cheat the positions take your time so hands go up we come down into our squat we hold and again breathe what you'll find is if you are willing to focus on the breathing your body your central nervous system will calm down it will allow you to create and access a greater range of motion okay and over time this one itself can be very simple in terms of measurability because as you get close to the wall things get a lot more difficult okay so with the handstand from our extension we squat down what you'll find is exactly where your thoracic spine is going to lock out relative to your range of motion okay so start further back be honest with your positions spend time down in the bottom and then over the course of this challenge keep getting closer keep challenging yourself the final movement of r3 is actually going to be an upper body matrix all right so we're going to add in three different ranges of motion within a flow to allow you to work through okay so bring yourself down you're going to be working on our files we're going to start with the prayer position okay hands-on front is going to be linked to the t-span rotation and the squat therapy because we're going to be working through our thoracic spine our range of motion but he's going to open us out really nice okay and with this one I would try and hit minimum 30 seconds each movement each side and then keep going between each okay you don't need to rest between movements flow through start with the prayer position which is going to be simply hands out in front sit your hips down as far as you can I'll get your head through the window okay again we'll open it on the thoracic spine it's going to be a great position okay from there we're going to go into our horse we're going to go reach under okay I'm going to do this on both sides so get more into the shoulder and the chest and how that joint really organizes itself so part one you're gonna go from the prayer this time you're gonna reach under the back of your hand comes underneath be sure it's gonna go into your chin and when it as close to the ground as possible so that really works into the back of the shoulder from there you're going to flow straight into the opposite which is going to be opening the chest the palm goes to the other side and faces down so if you can flow through from the prayer position into that shoulder rotation into the opening of the chest right and left it's going to give you a really nice movement pattern that is going to help you to change the structure of your upper body relative to your spine your t-spine and how everything organizes there and that matched up with the t-span rotations the squat therapy is going to give you an incredibly simple and effective way of directly benefiting your game your body and for this test so that's your challenge we can see some real improvements despite being at home or wherever else you are right now okay so use those three movements they're a great way to get it done you can literally do that day to day the same three movements consistency is your friend okay on top of that we also have a new nine minute mobility free download that you can get on the link below so go get yourself some of that's an incredibly simple way again to add more and more mobility into your day with zero equipment or maybe some exercise bands in there as well okay so with the lockdown with the potential to having much less access to gym to the course etc it can be difficult to be motivated can be difficult to really feel as though you want to put the effort into this so we want to add that accountability all right we want to create a community I want you to tag us in your instagram post comment below on this video basically get involved in everything that we're doing show us your progress enjoy the challenge of making our progress and then from there you can continue that on when we get back out when we get into a new season and everywhere else from there guys all right so check the download check the app as well and also subscribe tell your friends [Music] [Music] me [Music] so [Music] so [Music] you