A Lesson In Movement | Raw Training Australia

Key Takeaways

foreign training Australia today with my mate Jay I know where he is but we'll see what he's got in store for me what are we training today brother what are we trying I'm Keen a bit of push pull some jerk action some weighted chins he's gonna teach me some things um I'm terrible with these type of exercises but I'm Keen to learn I'm Gonna Get You good it's not too hard is it what do we got here we'll start off with some Mobility tabletop band lad stretch band try stretch some circulation and movement skip five minutes oh can you I don't know if I can skip for five minutes no I can I can I'll give it a go I'll give it a go yeah um skin the cat back to bridge five strength split jerk oh I'm Keen overhead press weighted shins and then handstand work five minutes I'm Kane brother I'm Kane check out what my boy just gave me I'm part of the crew now raw training Australia that's it you're in Brizzy come check this [ __ ] out heaven [Music] [Music] you never gave up all right see I can do the normal one down [Applause] more you have to think about skipping the harder it is just don't think when you're doing it I'm too bad see I thought about it and then I failed anyone who just is skipping diss then skipping's fun and good for you it's this karate move you got here this is a uh Moonstone from some animal flow workout yeah I find I use it to open up my thoracic so you're popping yourself up dropping the hand over twisting and then putting all the pressure and weight onto the arm that's efficient position into the ground I feel it really opens up that thoracic come back down what is your thoracic so there are the muscles shoulder blades up to the bottom of your neck shoulder blade to the bottom of your neck yeah so a lot of the time they'll get quite tight because of the work that we do on the computers driving our cars I'm just over the lack of mobility and moving that we do I hit this today sit down twist it right over oh and you feel how you can lock that shoulder in and then stretch out that lower back just as easily sciatics don't do what I did you want to have your toes fine I prefer to have my toes pointed out you know maybe 10 o'clock till two o'clock what you're going to do is you're going to pretend you're dipping your balls in Honey okay so you're gonna if you're looking inside on you you're pushing your bum back pushing your knees out dropping down very a small amount we're gonna launch up to our toes jumping pushing the weight up the goal is to then land in a large position with your hand overhead the idea is you want to get under the bar as quick as you can okay so it's not necessarily about turning the weight being like yeah [ __ ] check it out I did that all the way from here yeah that being fast and getting under the fire as quick as possible so from here a little pop and see how I actually I didn't go up I no one's that went underneath the vodka bar yeah hopping underneath the weight so wait it starts here so yeah front rack bum back yep we're gonna jump up just before you land down so you go from here oh okay yeah that's it so there's not even a great deal of pushing the weight up but necessarily popping underneath the white how do you come back good so see how you fell forward into the front of your toes are very small amount then yeah you want to make sure all the weights in the heel so I can use those hamstrings it all comes from your glutes a little more jump well let's go let's go to a bar now yeah so yeah that's good what is this called squidjack split Jack it's fun being bad at something I've never done this before so you tell me you got the master here so getting a class master I started on there the Dow just the wooden bar aka the broomstick best piece of Mobility equipment you can buy in my opinion I would agree I'll agree we're moving to the bar now yep so let's tuck you over the under the bar so step underneath step forward and yeah so pushing the hips back that's it so see how your knees Bend first you did the first initial part we want to do pushing your bum back hips first okay guys hamstrings engaged after preparing the beauty for action good so the other key thing when you're launching forward is all the power comes from the bum from your hamstrings are going like this yeah you have to reach extension before you jump underneath so that's the reason you first clean it comes off the hips and the thigh so when you're doing the jerk you want to drop down hit extension okay we'll just be able to stand up straight as you're launching the weight up okay head up yeah it's called once that front foot forward see how nice and solid it felt yeah so because I'm a complete Noob at this I'm going to stay on the 20 kilo bar and just get the technique down pat this is the first time I've done this exercise if you're starting out with a new exercise you don't have to throw heaps away on the bar I could probably overhead press 60 plus kilos but with this exercise I've never done it before so I'm going to do at least three to four sets of just using the bar and then maybe I'll add some weight later me so we got exercise two and three we've got overhead press eight sets of six reps superseded with weighted chin-ups eight sets of six reps [Music] [Music] [Music] heavens and an angel [Music] [Music] thank you