Motor Control Training: It’s Not a Rep Counting Thing, with Brian Nguyen | NSCA.com


[MUSIC PLAYING] Is this working? Wow. Is a shortage? The other speakers, how
did you guys make it here? My gosh. No, just kidding. Thank you, guys, so much
for coming after lunch too, but let’s get everybody moving
either forward or whatever. Just move your energy forward,
phones away as soon as you can, because I’m going to ask us
to get this little drill first before we get this
thing started. Everybody’s going to stand up. Look around, because
we’re judging. We’re coaches, we’re judging
each other right now. Judge, judge You go around. Are you a coach? If you’re a coach, who wants
to make it in this area, let me give a number one
tip right after lunch. Did you– yes or no–
brush your teeth? No. All right. It’s always happened, right? Brushing your teeth as a
coach when you have clients, the last thing you ever
need is that experience when all of a sudden,
you’ve got the gag breath, and somebody is
talking about it. And you’re like, oh,
man, on that coach that they just Instagramed
about, don’t you hate it when your coach is– that’s what it is, right? So just look around. Look at everyone’s posture. Look around, look
at the posture. This is a learning ceremony,
or learn by doing, right? So right off the bat,
when you are coaching a session with other clients– what kind of clients
do we have out there? Who are we coaching? Are we coaching athletes? Raise your hands. All right. Are we coaching– is it in the
collegiate field, the home gym? Where we’re working at? Where? Youth. Who has youth? Who is training youth? OK, there’s your
people, all right. So we’re going to get
to eight– really, we need the big show
hand, because once we start getting into
the doing, we learn a lot more by [INAUDIBLE]. Everybody take your cup. Everybody grab
your imaginary cup of whatever it is you
think you’re walking into this workshop with. Grab your imaginary cup. Take it like this. All right, you got to
dump the entire thing, but I need you to
empty at least 25%. If you really want to
dive in and learn a lot, just go ahead and empty that
thing out and shake that thing out today, OK? Just forget everything
else that’s you’ve stepped into today for and
we’re to learn something from a new perspective. This is about motor
control training. It’s not about reps. It’s not about sets. This is about how our
brain works with our body to create movement. Everybody understand
that, motor control? Yes? Now, understanding
motor control, you have to understand
these key objectives first. Everybody still standing? Look at your posture. This is closed. This is open. I’m going to learn. I’m not about to learn anything. So change your
posture right away. Shake it out, shake it out,
shake it out, shake it out, shake it out, shake it out,
shake it out, shake it out. Movement motion drives emotion. Believe it. I just made the other
class do the twist here. Everybody do this
with me right now. Just do this. Can you get into it? No, we were all judging. It’s all good, but do this. Can you just let loose? My little one-year-old
boy can do this. He can’t walk yet, but he
puts his hands on a thing. He does this. All right. Guys, let go. Empty your cup. All Right. So who’s doing youth? Raise your hands. Try and pair up with
these guys, all right? Who’s doing senior training? Seniors. All right, pay attention. Look who else is
doing the seniors. You guys want to partner up. Guys, who’s doing moms? Who’s moms? Who’s got the mom clients? Raise your hands. Look around. Who’s got them? Because you want
to try and pair up. Hello. Shake your head to the
person next to you. Get some action. Hi. [CHATTER] All right, I love it. That wasn’t bad. But it wasn’t great, either. Good is the enemy of great. So that was just like,
hey, I just turned. I gave you the
instruction to just meet the person next to you. But now I’m going to
tell you, give them an amazing complement, something
genuine, something heartfelt. I love your shirt. You tie those shoe
laces like no other. You are [INAUDIBLE]—-
but a genuine compliment. I know we can find it. Remember, nothing– guys, wait. Don’t go yet. Don’t go yet. Don’t go yet. Don’t go yet. All right, you guys
are going to go. So just go ahead– genuine compliment and
like one of those bro hugs or some touch. All right, go! [CHATTER] Not bad. Now for the very
last little finish here– to get the
energy up, you are going to not only give
that person a compliment, but now you’re going
to act as if you haven’t seen this person
in like five years and you’re rekindling. So now you’re going to go
a person across the room. Lighten the energy up. Go. Go across the room–
big compliment like you haven’t seen
each other in five years. [CHATTER] Hey, [INAUDIBLE]. What’s going on, brother? How are you doing? Good, man. You’re awesome. Thank you so much
for doing that. [CHATTER] How are you? Good to see you. What brings you in today? Yeah, you are. All right, guys, go ahead. Have a seat right there. [CHATTER] All right, now we’re
ready to learn. Ah, I feel so much
better, doesn’t it? Shake that out. Shake that out. Shake that out. Give somebody a high five. That was awesome. Give him a high five. That was love– whatever. Key objectives to today– we’re going to have a better
understanding of motor control versus
stability training, increase the efficacy of
both stability and mobility training in your workouts,
provide a greater strength efficiency for your
athletes and clients through kinesthetic
awareness, and then learn simple, teachable, actionable,
easy, reproducible exercises, cues, tips, and routines
to improve motor control. What you did right there
improves motor control. Whether you want to believe
or not, becoming happier improves movement. Everybody knows that,
when you stand– the book is called
Presence– automatically look at your posture right now. First of all, you’re on me. I love it. I love how eyes are on me. But that attention goes
right up there– boom. And it’s called presence, power. Presence is a big
part of motor control. How do you stand
when you’re proud? How do you stand when you
decide to show up today to give your all? Who here is ready to give
more of themself today now to somebody else
than to themselves? Yes, that’s exactly who it is. I thrive with the
opportunity to come speak. Why? Because I feel like
I can start a fire. We are in the midst
of global whatever it is you want to call it. I hate to say it, but I
doubt social media really is the way, the light. But maybe you were
just using it. But I just feel like, right
now, we’re in the state of numb. Everybody is here. This is terrible for posture. This is terrible
for motor control. Does anybody know Wolff’s law? NSCA– Wolff’s law,
anybody know it? The body will
continue to be better at whatever it does repeatedly. So if I’m always doing
all my work like this, what does my body
get better at doing? All my work like this. That’s how it works. If I continue to do
my push-ups like this and no one tells me or
fixes me, what do I build? What does this person that
does push-ups like this end up looking like? Like Arnold? No. It’s a big part of– like this. So guys, the simplest
thing I can do right now is emotion drives motion. The number one tip you need
to learn from that– all I did was make you meet somebody. You guys are coaches. You guys are supposed to be
the light that starts fire. You step into a
field and, whoosh, the whole place lights up. Is that you? Because I need you to bring that
today while you’re learning. Because that’s what this
whole world is doing. We’re kind of getting here. Let me get my workout in. But am I really making a change? Stability training–
this goes up on Google. This is what
stability training is. Wow, is there a way of brighten
this down or something? Can you guys all see? First slide top left, is
that stability training? The first picture
that shows up– is that stability training? Yes? Raise your hand if it is,
yes or no– just boom. How about the second top? It is stability
training, yes or no? Raise your hand. Raise hand no– yes, no? How about this one right here? Is this one right there
stability training? Yes, OK. So the opposite side of
that is mobility training. So is this mobility
training, top left? How about this one right here? Is that mobility training? All right, you know what? Hopefully, you’re like me, and
you’re like, they kind of both are. There’s a lot of
mobility training going on here at the same time. There’s a lot of stability
training going on here. And so splitting it up– I think we need to
change the jargon. I think stability
is misrepresented. It’s poorly defined. Strength training stabilizes. It [INAUDIBLE] So
if I’m on a ball– upper-cross syndrome–
everybody knows what that is? It’s this. Everybody stand up right now. Stand up. We’re losing that energy. Give me a little jog in place. Jog in place like it’s
the best jogging place you’ve ever done in your life. Are you here to learn? Jeez, relax. Now that you have this, if
your upper-cross syndrome– if you’re America,
I want you to stand like America, which is all
the problems that we’re dealing with. These are our clients. Stand like it right now, boom. Hold that hard. And we’re going to hold
this for 90 seconds. Hold it hard. What are you doing? I just said hold it. You’re already
breaking out of it. Get this with–
lower-cross syndrome. What happens in
lower-cross syndrome? Do the hip tuck. Come out the low back. What’s happening with the knees? Knees are valgus. They go valgus. This happens. Roll the shoulders in. Collapse. Lean forward–
neck forward more. Find it. Experience it. Get yourself into the feeling. This is about
kinesthetic awareness. Where does your body
feel extra tight? Don’t come out of it yet. What’s wrong with you, dude? Gosh! They’re staying
in for– how long? Stay in it for 90 seconds. There’s only 40 seconds left. Some of you guys just
aren’t owning it. Can you go more valgus? Can you collapse more? Who can collapse the most
and still be functional? Please, this is a
huge, important part. You have to know
this, because you’ve got to do this in
front of your clients. This is how they become aware. If you want to create
change with your clients, let them become aware. All right, come out of it. That was 90 seconds. It sucked, didn’t it? Yes. Yeah. But if we’re that way,
if we’re Wolff’s law, then what gets stronger? When we did that, what’s
getting stronger here? Bad posture. The bad postural muscles
are getting stronger. So when you ask your
clients to do a push-up and they use their
prime movers do it, or you’re asking them to do
a stability ball stir the pot and they are this
way all the time, which muscles do you
think they really engage when they get into that ball? Those prime movers, those prime
crackers, those yucky ones. How do we get them
to use the better muscles, the actual muscles
that are supposed to be stable? How do we do that? Today that answer is
going to be by getting them to breathe better. That’s what we’re going to
use as the signal for what we’re doing here. It’s going to be our
measure of success. Say it. Breathing will be our
measure of success. Go. Breathing will be our
measure of success. No, you need to own this smack. Ready, go! Breathing will be our
measure of success. That’s what we’re
going to use today. Make sure you tell that
to your clients, as well. Tell that to your athletes. Now here– these are the
movements that we’ll be doing. We’re going to do a
little supine drill. We’re going to do a
little toe touch thing. We’re going to do some bridges. We’ll do some
single-leg balance work. And we’re going to do some
mobility, spiderman, T. Hopefully, we’ll get there. We only have an hour. So we’re going to split
up into small groups. Three groups of
three will be best. Groups of three will be best. Ultimately, this is
what we’re trying to do. We’re trying to understand
that stability is often misrepresented and
poorly defined. We’re here to
understand that strength training the stabilizers
doesn’t necessarily result in stability. So if I am on a stability
ball, and I’m just on it, and I’m not really turning on
the muscles that need to be on, is the magic really happening? The turning movement is dictated
by both software and hardware variables. Does everybody
understand this concept, software versus hardware? Yeah? It’s easy. We can get into movement,
and somebody can have a poor squat pattern this way. And we say, oh, [INAUDIBLE]. I got terrible hip mobility. Do you really? And then you put the
person on their back. And let’s, everybody,
overhead squat. So not everybody
raised their hand here. So, everybody, overhead
squat real quick. And go ahead and squat. Squat down– and all the way up. Some great squatters– again. Now pause, pause. OK, come back up. Let’s do it without
the rib flair. Let’s do it without
the rib flaring. I know we all like
to keep our hands up. Because we’re all
around our peers. But seriously,
ribs down now hard. And then now go into your squat. OK, so who fell
forward in your squat? Come forward. Because everybody’s pretty good. Come on. Come on, Mike. Atta boy– very nice. OK, so let’s just see your
overhead squat real quick– so software versus hardware. Our clients think that
everything is hardware. Most of America thinks
everything is hardware. So that’s that front side. Go ahead– back up. That’s a great squat. Chin angle looks good. And everything looks good. You don’t really
have a bad squat. But go ahead, come on. Yeah. OK, Come on. Come on all the way in. Good. So you could see
some of the patterns. So lay down on your back. Go ahead. He’s got good upper
arm extremity, too. He’s not the best example. But a lot of people– most
people– will come in. And most your
clients [INAUDIBLE],, they’ll fall and then
melt. Yeah, hurrah? So when you get them and
you’re like, OK, well, let’s put your arms
over your head– and they’re like, whoa. Because everybody is America. Be America right now! Go, America! Hold America, and raise
your arms over your head. You can’t do it. But that’s a software thing. They’ll put their
arms over their head– their software
doesn’t go there yet– and then descend. Their software says, I don’t
know anywhere else to go. So when we put
him on the ground. Software does have
anything more to do. And then I take the
knees and the hips, bend, bend, bend, bend, bend. And see, that’s
that perfect squat. Most people have this. And you can do this trick
with a lot of your clients. So explain to me how
did you get to this. Can you see this
from a side angle? This is a squat. For the camera,
turn this way, Mike. Sorry, we just need to
create some space here. So Mike was a fall forward,
squat, T spine extension kind of guy. And then now this is a squat. This is a pretty good squat. And that’s for the side. So that’s a software thing. So we know we’re just
cleaning up software stuff. And how are we going to
know the measure of success for that pattern today? Breathing. Very nice. Successful activation
of one muscle occurs when successful
deactivation of another takes place. That’s a software
thing, as well. Motor control should be
synonymous with stability. So instead of saying, OK, we’re
going to do some stability training, I think
it’s really important we say we’re going to do
some motor control training. It is important to not just
perform motor control exercise. One must test and then retest. So that’s what we’re
going to do today. So does everybody understand
where we are so far? Yeah? We’re going to
move better today. And we’re just doing it
through motor control training. We’re going into get two groups
of three people right now. And make sure that you have
with your group a stick, different bands. And grab a couple of dumbbells
if you want to, as well. Go ahead. Do that now. Two minutes– go. You want to use this
entire space, everybody. We want to use
this entire space. Thank you, brother, thank you. Three, four people to
a group would be fine. Actually, no,
three, guys, three. The group number
is three, three. And then we have a lot of
space here, a lot of space. How’s it going, man? Brian, Keith– pleasure, man. Come on guys, quick, quick,
quick– last five seconds. There is this huge
area right here. [CHATTER] All right, so you guys are
still too bunched up over there. Let’s not get in
front the camera. Let’s just use this
area over here. So this lane here
in front of me still needs to remain somewhat open,
except for the people that I’m using as my examples. So this lane right
in front of you, guys, just needs to stay open. So everybody has area– good. Very nice. OK, so the very first thing
we’re going to do here– I need one– let’s go, Mike. Since I still have you, why
don’t you come over here? So the very first thing
you’re going to do is you’re going to
test each other. So the very first thing we’re
going to test is just overhead. No, no, no, just an
overhead motion– actually, you know what? Let’s do this all together. Go ahead. You stand over there. We will be the judges. Just have open space so you
don’t kick or hurt anybody. Put open space near your feet. Go ahead. Take your shoes off. Let’s get kinesthetic
with our feet. Let’s feel it. Do we all know the
mobility, stability dance? We all know what’s
supposed to be more mobile, what’s supposed
to be more stable? Yeah? Let’s just run through that
really quickly as our warm up, anyway. So feet should be mobile. Ankles should be stable. Knees should be a
more mobile joint. Hips should be more stable. I’m going to clear
this line out. Guys, I apologize–
just for the camera– very nice. Hips should be more mobile. Lumbar spine should
be more stable joint. Thoracic spine should be
more of a mobile joint; scapula, thoracic spine,
more of a stable joint; glenohumeral joint, more mobile;
elbow, stable; wrist, mobile. You guys see that? It went stable, mobile, stable,
mobile, stable, mobile, this whole pattern. So when you’re America–
be America right now. Go! Come on. Guys, stop, stop. Stand up. What do you ask for
from your clients? Do you ask them to
deliver 60% today? Or do you ask them to
deliver their best? Their best. Yes, so shake it out. We really did the
dance together. Own it. Let’s find it. Get in there. Get to Igor. Go! All right, this sucks. Stand back out of it. So those are the
big muscles that are getting used all the time. So now we shake that out. We do our own
self-assessment first. We got to do a pre-test. So right now, let’s
pre-test some stuff. Raising your hand
above your head– just go ahead. Start doing it. Just get into the motion of it. When you feel it, do you really
have good shoulder flexion? Or you have shoulder
flexion here and then T spine extension? Who are you today? Just naturally go through it. I am one of those– here
is my shoulder flexion. There is the rest
of my extension. It’s T spine extension. And that’s not good. But let’s feel that. Beautiful. Let’s feel our
shoulder pattern– thumbs in the hands. Reach to touch as
close as you can. Reach to touch as
close as you can– just getting into
the motion of it. [CHATTER] As close as you can– as close as you can every time. I’m watching you, guys. I’m watching you. Are you even doing it? OK, beautiful. Right here, let’s go
just a little rotation– feet together all the way. Let’s go palms. Let’s go anatomical. And let’s just turn
as far as you can without breaking the joints– stable, stable, mobile, mobile. Be an honest, real rotation. And then go the other way. How much are you rotating? Where do you lack rotation? Feel it. And if you’re hitting somebody,
you’re not in the right space. You want to be able to
feel free, OK, guys? Beautiful. Right from there,
let’s go ahead. Let’s get into that squat– arms above your head. Feel your squat out. Knock out five squats– self-evaluation time. Feel it. Feel what it’s
like at the bottom. Is what we do today going to
improve all of these patterns? [CHATTER] Oh, my god, a little snap,
crackle, pop to the music– Jesus. Beautiful. Hey, thank you, guys. Thank you. Now let’s go ahead. Let’s do a little
single leg balance. Let’s go ahead– just hands
to the side, right leg high up into the air. Try to fix on something
away from you. Breathe, 10, 9, 8,
7, 6, 5, 4, 3, 2– other side. Everybody checks
great with that. Higher– we could do– hip mobility is
sketchy for most of us. A lot of us don’t really
push that extension. But I’m not here to
correct that right now. It’s all good. Everyone seems to be
good with this side. Go back to the other leg. And when you catch
your balance, this time you’re your own judge. Close your eyes. See if you can hold your
balance for 10 seconds. Catch your balance first. Once you catch your
balance, close your eyes. Do you keep balance,
or do you lose it? The whole difference between
kinesthetic awareness versus eyes– injury. This is a huge injury
awareness thing. This is why injuries happen. Because we think we
know all this work. But the minute you
close your eyes– who has problems with this? Most people do, mobility-wise. OK, so let’s get into– what’s
another one of the things I wanted to get into? Oh, yeah, let’s get into just
your spiderman with T reach. Get into that motion. Go ahead. Oh, just, everybody,
plank first. Just plank. Just find plank. Just find plank. And yeah, just find
your plank position. OK, go ahead and
evaluate your push-up. Go ahead, push-up. And if you’re not someone
who does push-ups, just shoulder touches. Evaluate your shoulder touches. That’s fine. All right, beautiful. And then anybody have a
spiderman with T reach? See how those feel– spiderman with your T reach. Notice how far you feel. Notice where the tension is. Feel it, pre and post. OK, beautiful. Stand on up. All right, that was awesome. But what did we say was going
to be the measure of success today? Breathing. Yeah, you guys breathed terrible
during that whole thing. I saw everybody’s
faces just get red. And I realize it’s
the first couple sets. But it’s that awareness
to it, really, that makes the difference of
what this is going to hopefully enlighten you with. Finding that
breath– today we’re going to find it in
all of these motions. But I want you to do first– Mike go ahead. Come over here. We’re going to work on this
overhead extension pattern. I’m going to grab a band. Be creative. You can use a super band. You can use two super bands if
one super band is too tight. Lie down on your back, brother. So I’m going to use the
ground as my basis for flat. That is my frame
of reference, which is why I love this
particular exercise, the supine overhead band pull. This might be a
very, very tight one. So let’s go with something
a little lighter here. There, buddy, this
looks a good way. You can use the two handles. It doesn’t matter. You just have to create force. Get that over your head. Beautiful. The bands can be wide. So you can go wider grip. Get that behind your arm. So this is what I’m
looking for here– shoulder-width apart
on the feet here. Now what do we see is
going on with Mike? What do we see here big time? Yes. So I’m going to establish
this for him first. My cue was going to be here. I’m going to put a
big marshmallow here at the low back. I want you to squeeze that down. Let’s press and kill
that marshmallow. There– you see what happened
to his breath right there? It’s kind of just gone. So now I’m going
to be the feedback. I’m going to put my hand here,
because he doesn’t do it great. And I’m going to push up on it. I want to feed the pattern. So now breathe into
my hand– much better. Very nice. Now, I’m not counting reps. I’m not counting breath. I’m going to count 90 seconds– really, just 90 seconds
in this pattern. Why? It’s just so that he
can figure it out. His body’s trying
to figure this out. It’s one of my absolute
favorite one to start. Because it gives the most
amount of cue to the breathing. So helping this out– in through
your nose and out your mouth. [BREATHING HEAVILY] Like you’re trying to blow
a birthday candle out– in your nose and then out. Take those ribs down
when you breathe out. Now the breathing thing is
not a breathing exercise thing like that. But let’s get into the action. Find a band that
lets you do this. And then get to it. [CHATTER] That’s pretty good. I wouldn’t choose anybody else. That was the best
one [INAUDIBLE] [CHATTER] Yeah, grab that
one right there– beautiful. Guys, if they’re
hard, you can use– like, with this yellow super
band, you can use two of them if you need. That’s great, buddy. Yeah, go ahead, and go. [CHATTER] So it should be
an overhead press. You’re just doing
an overhead press. And the very first thing–
so guys, some of the bands– that might be too
much for you, sir. Guys, don’t go too crazy. This is about warming the
body up and turning things on. So please, let me know if
you need a lighter band. And we can always get to
it using a lighter band. [CHATTER] Yes, there are lighter ones. There’s a couple of them. So here’s one right
here, that purple one using the handles there. Two of those black
ones work great if you use same hand, same foot. And you can use
two of the black. You can if that one’s too
tough, if that’s too tough. [CHATTER] The reason why I have you
doing groups of three, guys, is you need
to give feedback. Put your hand underneath
the person’s low back. If they’re not breathing
to the low back– diaphragmatic
breathing necessitates that the entire rib cage,
meaning that backside will press hard
against the ground. So really, you’ve
got to be there. Someone be there
kinesthetically. Because see, this is a highway. This is number one. This is what I’m
telling you to fix. I need this. Come on, Wayne. Every time you breathe,
you’re losing it. Guys, when they breathe, do
they lose pressure on that back? Are they already
losing core stability? [CHATTER] Make sure you
switch partners now. 90 seconds is what we’re
trying to drive for. So the cues, guys– creating tension. [CHATTER] OK, everybody, really
quiet for a second. So right now, what we’re going
for is purely kinesthetic. So I need quiet. There’s too much
talking as coaches– quiet. Let the client breathe. Listen. Are they breathing in the
nose and out the mouth? Are they creating pressure? And this is a warm up. Tell them to squeeze
down on your hand. Because you’re
waking up the muscles that need to be on so that the
ribs can come down and give you a true extension. I’m going to prove this all
to you when we do retest. But get in there. Get into the movement. If you’re not doing it, you’re
never going to know the magic. If you’re not doing
it, you’re never going to know and
understand what I’m talking about when
all of a sudden you feel your body fall
its way into place. The body is driven
towards efficiency. So if you focus on breathing
in through the nose and out the mouth, your
body will formulate its core around breathing, which is
the fundamental thing we want to do to live. Breathing will be the
measure of success. But make sure that
they’re breathing right. And this is the first
one I do with my clients. Put that pressure
on her low back. Put that pressure underneath
that guy’s low back. All right, beautiful. [CHATTER] And go ahead. Come on up, guys. It’s OK. If you’re still doing
it, don’t worry about it. I was just going to talk. All right, so really
quickly here– we’re looking at
these tips routines. Who felt that? Who is starting to understand
what I’m talking about? When you’re driving into breathe
in the nose, out the mouth, what did you feel
happen to the shoulders? What did they do? Anybody know? We obviously didn’t feel it,
or you guys can’t translate it. What did the shoulders
do when you start to– they depress. I’ve never seen anybody go
into trying to breathe better and they go into the
worst part of it. They get better. You put that hand there. You wake up these
muscles back here. All of the sudden, the
rib cage falls down to try and help
with that motion. We are wired into Wolff’s law. But unfortunately,
we’re wired like this into Wolff’s law right now. It makes all of this very hard. But the extension
pattern with what we’re looking for
during natural exercise, during play of tennis,
during play of volleyball, during play of bowling– all of the things
that need athleticism is right here in the posture. Does a bowler hold his
breath every time he bowls? But every time you did
all those warm-up motions before, it was all
holding that breath. I’m going to get
down in a squat. Yeah, I’m a good squatter! Show me some rotation. You guys all saw that, right? Ow, that burns. It can’t happen. We need flow. We need natural. So the reckoning
was this exercise. It’s about the reckoning. It’s about letting people
aware of where they are here. Play with them. Teach them that this is the bad. Get them to feel this hard. Go into it hard! So if they’re like, ow, that
extra hurts me, I’m like, what do you think you’re
doing yourself on the daily? The reckoning
creates the rumble. The rumble– how do I fix it? They’ll be in the day. They’ll feel it,
like, oh, man, I’ve got to get out of this thing. How do I do it? I’m going to get
that band exercise. That one helps me out a lot. Whew! That’s the revolution
for people. Extrinsic first– intrinsic use. I can tell people, engage this. Engage your glutes. Engage this ribcage. It doesn’t really work. Because most people don’t
know where their glutes are. So giving people
that kinesthetic– smash my hand. This is a marshmallow down here. Smash it. This is a dog’s tail. If the back comes up
off this dog’s tail, he’s going to run into
the street and die. Figure out your extrinsic cue. 90 seconds– so that they can
learn the motion, the movement, the motor pattern. It takes a while for
me to figure it out. It’s just like everything else. The very beginning of the
action with said partner isn’t the best. But once you get into
it, 90 seconds if it, it starts warming
up really well. But that is about breathing–
will be the measure of success. As you’re going 90 seconds
with the people right here, focus on breathing. And let their body align
itself to find that breath. Motor control– do you have it? And then do you own
the entire movement? There will be two ends
of exercises sometimes, point A and point
B, point A and point B. I will ask you to
own both ends first before owning the movement
between it, breaking it down. Does everybody understand
where we’re at? Hurrah? Hurrah. OK, you guys are
strength coaches. You’ve just really not– you’re
going to bring it to me today. I promise you we’re
making changes. But you guys gotta make some
changes personally right now. And it’s about
bringing it right now. Are you ready to do this? Hurrah? Hurrah. OK, still, not what
I’m looking for. We have this entire
thing– they rented out this huge broom and everything. They didn’t even
know who we are. Are we ready to learn
about motor control and know that breathing
is a measure of success? Hurrah? Hurrah! That’s what I’m talking about. All right, partner up. Here we go. Learn by doing. First one– that’s super
overhand band pull. Now, next one–
let’s do bridges. So can I get a
volunteer right up here? Beautiful. Let’s go. Yeah, I’ll need
both of you guys. Go ahead. So you give me the
angle this way. That’s the camera– yeah, yeah. So on your back, on your back,
hip bridges on your back, on your back, my
back, hip bridges. I didn’t want to do that. All right, so the
hip bridge– be able to touch your heel first. These are my markers. Be able to touch your heel. So can you touch your
heels right there? Do you see what I mean? That’s OK. This would be too far–
can’t touch his heel. So this would be too far. This is what I want first. Just know that alignment
for most people. So just go ahead
up to the bridge. Go ahead and bridge on up. This is where the challenge is. So you’re going to feel
where their body is in space. They’re going to feel
where they’re overly tight, that kind of thing. What you’re going to
do is– your partners are going to come here. And then you’re going to
give them frontal plane load. Now once you give them frontal
plane load, a lot of times– eh, Wayne’s all trying to be
expert at this now– whatever. So Brian, my boy, B– so I add a load– so in your nose, out your mouth. OK, then I give him load. And what happens to his breath? He kind of holds it. Because his body’s core is
like, oh, what was that? Now I give him time
to figure it out. I say, figure it out. I say, settle the body. You lift one leg in the air now. No, no, go into double bridge. Go into your double bridge. So hold there– beautiful. So now he’s totally loaded. He’s got it. Now he’s breathing well again. His core has re-figured it out. So now he’s got this. He’s been loading this right
leg like crazy already. So now when I asked
him to lift this leg– now go with your breathing. That’s a whole different
kind of warm up. Let’s just get into it. Go ahead. [CHATTER] OK, so here. [CHATTER] Beautiful. You guys partner up real quick. Challenge each other. Guys, we’re establishing the
double-leg hip bridge first. You’re pulling hard
enough so that they have to recruit all the right
stabilizers to make this work. Now clearing the stabilizers
from the mobilizers is really about breathing. You want to give it to him. He’s stronger than that. You’ve got to work. He’ll tell you. But in the nose– see, he’s
not breathing on his mouth? There’s no signal. Guys, you got to give each
other that breathing signal. You’ve got to give your coaches
the chance to hear your breath. Now right here, turn
palms up, shoulders up. Does it improve? Feel where you are overly tight. And in an kinesthetic way,
redistribute the force inside so that the
body uptakes it. [CHATTER] Make sure it’s around
the hips, guys. Don’t go into the waist. Make sure that band is
across the hip bone. Use the hip bone, especially
if you’re going to pull hard. [CHATTER] So on this band, I would
just put her through. Because that’s a lot
of band pull initially. I would just go like this. Go in. You just put your feet in. Yeah. And then go ahead. So you want to breathe
well first in the nose, out the mouth. [BREATHING HEAVILY] And then pull her hard so
that you change her breathing. And then she has
to reorganize it. [CHATTER] Guys, for those of
you guys that have done double leg and
you’re just waiting, now do single-leg hip bridges,
single-leg hip bridges. And where you feel your
breath cutting off– and just hold it. And feel what you’re
focused on is– reorganize the same muscles that
you did with the overhead band pull. [CHATTER] Here we go. I got it. This is just good. Anybody that has
advanced– pause, guys. If you want to make it harder,
just close the foot stance. Just close your foot stance. And then now go ahead and pull. But when you pull,
give her a little bit of a good pull, so she has
to adjust her breathing. All right, guys– everybody get
a little chance to work that? Let’s move on, so we can
get to that next thing. Because I only have 10 minutes. We need to do one
more pattern here. So for a second, relax. Relax. Everybody, eyes on me. Don’t worry about it. Eyes on me now. We’re going to get to it. Because we’ll have
one more exercise, so we’ll be able to get. It’s a concept. I do not want you
thinking exercises here. I don’t want you thinking,
like, oh, my god, this is what– this is about a
concept in training. This is about, when you do
mobility or stability training, allowing the breath
to be that signal– but understanding that a lot of
the things that we want to do, whether it’s mobility
or stability work– how can the body really
clear up that pattern until we actually allow
our clients to understand what’s this versus this? And that’s where the jargon
in this world is muddled. Because people will just say,
oh, that’s a balance board. That’s balance training. But if you have someone that
already looks like this, and has trouble walking,
and is that guy, and you put him on another
ball that just moves, it’s not going to work. It’s not going to help him. This is about
finding the muscles first that need
to be found first. The muscles that we found here
in the supine overhand band pull– that’s a supine exercise. It’s a baby exercise. The minute you
lose supine and you start transferring into
all the other stuff, then you’re asking yourself, am
I really helping this person, especially if there’s
an injury to train? Like if I have ACL conditioning,
and I’m sitting here doing all this ball talk to
them, but I make them stand, and they just lose
their eyesight, and they’ve already fallen,
I don’t care how much of that you have. It’s here. So conceptually
breathing, finding tension to find your home base– this one’s about home base. Hurrah? Hurrah! Find home base. I tell people, OK,
back to home base. Back to what you just learned. So in this exercise, everybody,
get on all fours right here– hands, knees, feet as close
as you can together, as close as you can. Now don’t spread
the fingers out. Give yourself as close as you
can– skinny, skinny, skinny. Now, wrists directly
under the shoulders, knees directly under
the hips, right arm out, left leg out as far
away as you can– reach. Hold. Now breathe. This is position A right here,
in the nose, out the mouth. [BREATHING HEAVILY] We’re do that for
five good breaths. Every single time you breathe,
I want you to lock down. Find the centration
of your shoulders. Find the centration
of your hips. Pull your chin over that fence. [BREATHING HEAVILY] Point B of this exercise–
the knee touching your elbow. Go to it. Hold this position. This is position B. Hold it. Most of you are holding
your breath here. Breathe in the
nose, out the mouth. Hold it– elbow
touching the knee. Own this position. This is what I mean by
owning the position– is owning your breath in
the nose, out the mouth. Feel what has to
turn on and what has to turn off to
achieve this more. Your breath will be
your measure of success. Now that you own both ends,
now go between point A to point B. See what
that feels like. Now go between the two points. Focus still on your
breathing, breathing well. Make your breathing
independent of the movement. Change the speed
of your breathing but maintaining the speed
of the form or vise versa. Because breathing happens
systematically no matter what the movement is– beautiful. All right, now standing up– everybody, grab a partner. And grab a band. And what you’re
going to do here is you’re going to do a
little band exercise. You’re going to hold the band. Let’s go ahead. Yeah, yeah, yeah. Let’s go here in
front of the camera. So single-leg
exercise– just boom. Yeah. So this is the
balance thing we did. Let’s do it with one hand. Can I get another band–
actually, that one with the handles? If you’re going to use a super
band, do two super bands, guys. But having a nice handle so
that the hands can split up is much better on this one. Open up the arms. Yes. So here all I’m going
to do is pull forward. And then I’m just going
to ask him to correct what needs to be corrected. Because right now, he starts
out with the prime movers. His body going to engage his
prime movers, his big traps. But now if I ask
him to go home base, do you see what’s
happening to my already? Chest is going there, eyes
forward, breathing in. Now I can start giving a
little perturbation this way. So if I pull him a
little to the right, I’m going to give him time. And you see. It knocks him off. But give him 90 seconds
or however much time he needs to regain it and
then to find a breath. You can’t be too much. Progress is made at
the edge of chaos. But if I give him too much
chaos, if I pull him too much, and he can’t get control
at all, that’s it. He’s never going to get there. But there has to be
that [INAUDIBLE].. So like right here, when
he does fix it, fix it. What’s your name, buddy? Matt. Fix it, Matt. Fix it. Get your [INAUDIBLE]. You see what happened? Boom, boom, boom,
boom, organize it. Ribs down. He loves it now. He owns that. He has it. Now this side– does
he own on this side? Wherever your
clients have a leak, this is the best way to do it. Expose the leak. And let them fill in
the gap to fix it. And let their breath
be that measure. Because once you feel it– we all feel it. Hurrah? Hurrah! So now this is going
to be front side. I’m going to go back side. I could do two
bands if I want to. So hold here. I can get nasty. Once I start getting
advance, go ahead. I can start really
getting my boy. But remember, if it’s
too much, it’s too much. So I’m just going
to start him slow. Does he have this angle? Cool, he has that one. Let me give him a
little perturbation. Does he have it here? Oh, he doesn’t have it there. So we’re going to wait. He’s got to breathe. He’s got to fix it. He’s got to find it. He’s finding it. All right, go ahead. Go! Attack! Work with your partners. Work, work. Great job. Great job. Take your time. Progress is made at
the edged of chaos. Two bands works best. Guys, there’s a
lot of extra bands. Two bands works best. So you can put one
band in each hand. Two bands works best. See, no one
[INAUDIBLE] Here, boys. Here, you pick two bands. Just do one in each hand. That way, you can
move around them. Guys, we’re looking
for the breathe. I see a lot of people
with these closed mouth. Breathe out. Breathe out. That brings the rib cage down. Good. Guys, drive anatomical
position, too, when you do this. You don’t want
the palms forward. You want the palms rolling back. All right, hold on one second. I’m just going to
fix this real quick. I’m just going to go this way. Sorry, I have a hand injury. Oh, buddy. Whatever, dude. That’s beautiful. Oh, my god– good, good, good. Shake it. Shake it. And as coaches– guys,
glass of water on your head. Nobody should be looking
down on this one. You should be looking
up, looking up. Everybody needs this. Everybody, you need to
practice this– everybody. Especially the people who didn’t
have balance in the beginning, you’ve got to get into this. No one should be doing nothing. Because we have three
minutes left here. [CHATTER] Breathe. Own it. And guys, we have
30 seconds left. So if you’re not getting
it in, get it in. Very nice– so in the
nose, out the mouth. Breathe out the air. He might be pulling
a little hard. Let her get to home base where
she feels like it was still breathing to here. Breathe to here. There it is. See how the shoulders drop? Here, here– atta, girl– very nice. All right, relax. Beautiful. Go ahead, guys, take your seats. Take your seats. Take your seats. Take your seats. All right, so jam it out. OK, I’m going to be out
afterwards to answer questions and to do that again
with anybody hands-on if you weren’t getting
what I was getting. This is another one
of these great ones– if you guys haven’t seen
it– stick mobility. It’s a stick that you bend. But being able to
kinesthetically open and turn on your body using
dowels is great, too– pushing down like this, guys. So when I do, look
at me right here. For people who have clients
who are plankers like this– how do I help with that? This right here, dowel– teach them the overhead press. Push down. And get them into that posture. And then perturbate. They can lift the leg here. And do they still
maintain this dowel? Kinesthetic awareness
to that exercise– it’s just pulling on the dowel. If they’re not pushing
down on it, it goes. So how do I turn on
the anterior core stability in a plank position? How do I measure the success? Breathing. Breathing. Breathing turns that exercise
into motor control training. Because this person is not
good at stability work. But she can’t find stable. Because she’s too busy firing
up all of the prime movers. So we have all the
concepts down, guys. Stability is misrepresented. It’s poorly defined. Let’s help our clients better
define what a stability muscle is versus a mobility joint. Strength training
stabilizers– just because it’s stabilizing board doesn’t mean
your stabilizers are getting worked. Let people understand how
to find the reckoning. It’s about timing,
coordination, and motor control. It’s dictated by
software versus hardware. Most of us suffer from
software injuries. Help people with their
software at the beginning of your training regiment. And I promise you, the hardware
work will take care of itself. Doing this type of
training beforehand to help your clients understand
the software to the ground– stand up. This is where the magic happens. You guys all sat down. You’re going to miss the magic. Self-evaluate now. Your overhead reach–
how does it feel now? Up and down, feet
together, rotate– how does it feel? We didn’t do the
spiderman or T reach. We would have really
changed this one. Go ahead– shoulder
pattern here. How does it feel? Is it better? I’m sorry we don’t get
to all the exercises– but understanding that motor
control, breathing now– because a lot of you are
already breathing better during the motion– makes it happen–
overhead squat. And lastly, the final one,
guys, as I wrap this up is just your single-leg
balance for those of you guys that had it. And we got a chance
to do that drill. Take your time. Find it. Find your breath first. And then close your eyes. And hopefully, it is better. But again, I don’t want
it to feel rushed at all. Motor control
training, guys– make sure you guys are doing it
with your clients, all right? I’m very grateful for
your light and love. Big thanks to NSCA, Perform
Better, and all the energy. All you guys have
made this possible. Don’t let what you learn today
just turn into knowledge. Make sure you turn
it into action. Turn it to your clients. Right there, you can reach
me, [email protected] or my Instagram,
dragonmasterbri. Thank you very much. One love.

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