– What’s up Dark Horses, and
welcome to another video. This week we’re going to be talking about how to get your body
prepped and ready for a workout. What do we call that? Preworkout. How do we activate, stretch, mobilize, basically get your body ready so that when you approach a workout, it’s ready to move. You’re not just going
from cold to intensity, so let’s get into it, let’s figure out the best things that we can do for your body to make sure that it is working at maximum performance. (bouncy, energetic music) I get a lot of questions in the comments on YouTube, Instagram, Facebook. What are the best things
that I can do for my body to make sure that it’s prepped and ready to go for a workout. That’s exactly what
we’re gonna tackle today. Stretching, activation, and mobilization, the three most critical components to making sure that your body is primed and ready to go for the movements that you may see in your workout that day. So let’s tackle that. Some of the tools that I keep in my garage that you can as well. They’re not necessary, but
sometimes they’re useful to have around. I’m not going to use them all today, but I just want you to
know some of the things that I use pretty frequently. One would be a lacrosse ball, two would be a band. I would encourage you to have a variety of resistances. I believe I picked up a pack of thin all the way up to thick
for maybe $30 on Amazon. A standard yoga mat is always good, as well as a foam roller. All four of these things
are really versatile, useful tools to have around. Again, I’m not gonna use them all today, but they are great for
all three of the purposes which are stretching,
mobilizing, and activating. Now I’m gonna go ahead and link to those in the comments below. I’m just gonna find the least expensive options I can for you. In case you wanna pick ’em up, go check them out, I’ll
have the links down there. What’s the value of this
you might be asking. Why do I need to be spending
10 to 20 minutes on this, when I can just go get my workout in, or I don’t have a lot of
time, I just need to workout. Well, let’s just run through
the quick value of it. The body needs to be spending time in positions that are different
than what you’re doing in your day-to-day life. Think about this. How much time do you spend
in your every day life in a seated position? If we were to consolidate
all of that time, it’s probably quite a bit. You sit to eat. You sit to work. You sit to drive. You sit on the couch
when you’re watching TV, or at your computer. All of these times we spend sitting. That means that the body gets locked into this seated position, meaning this hip and
knee are at 90 degrees, and our body starts to bind itself down into that position. So what we wanna do, and the reason that we
spend this time mobilizing, and activating, is to put ourselves in positions that are different from what we are achieving
in every day life, because our joints and
our body are so complex, they have all this range of motion that needs to be exercised,
used and practiced. It can’t just be forgotten, because we’ve organized our lives to this seated position,
so all of this activity, so much of it, comes down to the fact that we need to be spending
time with our bodies, getting into different positions that are different from what we’re seeing
in our every day life. By doing that you’re going
to start to reinvigorate and bring some life back to your tissues. By doing that, you’re
gonna see less injuries, more energy, and you’re
just going to feel better. Aches and pains are
gonna start to fall away, because you’re gonna
be way more comfortable and not always living here getting frozen. You’re gonna start to be able to explore this incredible range of motion (bouncy, energetic music) that your body is meant to do, and that our joints and
everything are supposed to be able to handle. Let’s start by moving from least active to most active. That way we can start with a little parasympathetic response, that calming relaxed state, and then move into the more active, the sympathetic response
priming the system, or priming the pump so that your body gets ready to move. We’re gonna start with
a very simple stretch. This is they call the seated forward fold. We’re gonna do this for two minutes. The focus that I want you to give to this is that every time you exhale, you are going to be diving
deeper into the stretch, allowing the body to
relax a little bit more. It may not feel like
you relax a whole bunch. The whole point is that you
are just starting somewhere, so join me for two minutes. (calming orchestral music) Next, we’re gonna do
another two minute sequence, but this time it’s gonna be single leg. We’re going to do a passive forward lunge. I would suggest that you find something to hold onto that gives
you some stability, I’ve got a sledgehammer here, whatever works, a couch, a bosu ball, a tree trunk, whatever you’ve got, go ahead and do that, but you’re simply going
to establish yourself into a longe and then
slowly, and passively fall deeper and deeper into that lunge. The point being to stretch
your back leg, all right. This will be two minutes per leg. (calming orchestral music) This is one of my personal favorites. This is the pigeon stretch, in which you’re basically
going to do a figure four with your front leg in front of you, rear leg is going to be straight back, and you’re just going to relax. This is gonna tap into the glutes, lower back, hamstrings. Again, find the position
that is the most comfortable. There’s no correct position here. If it hurts, you shouldn’t be doing it, so try to find a position
that’s okay with it. This will be another two minutes per side. (calming orchestral music) Next, we’re gonna start
to build up a little bit off the ground. Next is going to be a weighted ankle. I’m gonna call this immobilization. It’s a bit of a stretch as well, but I need some kind of load that I’m going to place on top of my knee to help stretch through
my achilles and my calf, and we’re gonna run about a minute. It’s not going to be exact. I’m just going to go until I feel like I’ve achieved enough out of the mobilization. You’re gonna grab your weight. You’re going to settle into this lunge seated on your leg position. Take that weight, place
it on top of your knee, and you’re just going to
let it start to stretch into that ankle. (calming orchestral music) Next, we’re gonna use what’s called a banded hip distraction. I’m a huge fan of this,
especially for the purposes of mobilizing your hamstrings
and posterior chain. You’re gonna need a band for this one, and you need a solid anchor, not something that’s just kinda heavy and could move. You want it to be connected, so that it doesn’t come
sliding towards you. You’ll see why in a second. All you’re gonna do is take this band, loop it around your anchor point, at about knee to hip height, and then you’re going to step through. Then you’re going to
lean against the band. You’re gonna fold at the hip, and you are going to start
with your hands on the ground, then extend and bring
your nose to your knee, then rebend, extend, nose to the knee. You’re gonna do 15 of those per side. (calming orchestral music) Next is what’s called the perfect stretch, and you’re gonna figure
out why as you do this. It really does hit a lot of
different parts of the body. What’s included is that you
start with a big knee hug, then you’re gonna step out. You’re gonna take that right into a lunge. From the lunge, you’re
gonna drop your elbow to the inside of your
knee, as deep as you can, keeping the back leg off the ground. Then you’re gonna rotate up to the sky, hands to the floor,
straighten your front leg, and that’s gonna pull on that hamstring. Then you’ll stand up and repeat. You’re gonna do five per leg. (calming orchestral music) Next, we’re gonna make
sure that we’re hitting that upper body as well,
getting the upper body warm and ready for some kind of pulling, just as a general principle
because we spend so much time with our shoulders in
this anterior position, or internally rotated. We wanna be spending as much
time as possible retracting, and learning how to pull, so that, that shoulder
gets some counter work to most of the living that we do here, we wanna be able to get here. We’re gonna do some banded pulls. You’re gonna take that same band and you’re gonna find
another anchored surface, preferably higher this time. I am using a beam in my rafters
and I’m gonna tie it off. From here I’m going to
do 20 pulls by two sets, so I’m gonna do 20 rest, and
then I’m gonna do 20 more. I’m gonna step back so that I can get as
horizontal as possible. I don’t necessarily
want it all to be down. I wanna be getting some horizontal pull, so let’s go ahead and do that. (calming orchestral music) Next, remember that we’re adding
to the activation component meaning getting the body ready, so that pull was my first
movement of real blood flow, where I’m starting to
get things turned on. Next I’m gonna step into jumping squats, two sets of 10. This is to start bringing
some blood flow to the legs. (calming orchestral music) Finally, I’m going to
bring in a little bit of a strength push to
get my upper body push, activated, blood flow, as well as adding a piece of mobility, so this
is going to be a pushup, into a cobra press. Every rep is going to
be two reps actually. You’re gonna do 10 of these,
pushup into a cobra press, which is that upward,
basically that backward bend in your spine, if you will. 10 of these. (calming orchestral music) If you’re walking through that with me, by now you should be breathing heavy. You should be feeling warm, blood flow should be in different areas, but you should also be
feeling more limber, and lean and like you’re ready to move. The body should just be
stimulated and feeling good. That’s the whole point of this. I encourage you do this with me. Do this every day. Come back, follow me
for the first 15 minutes before your workout. Your body will thank you. Do this for two weeks. I challenge you, two
weeks, do this every day. You are going to feel
like a new human being in two weeks. I promise you, just try
it, two weeks every day. That’s only 14 times. That’s nothing. If you skip your workouts that’s fine. Just do this. Now guys, thank you, as always, for joining. I hope you enjoyed this video
on stretching, mobilizing, and activating your body,
getting it ready to move. What we care about here
at the Dark Horse family is that you are going
to be living a happier, healthier life, and that
you are taking charge of your own life. That is the thing that matters. Own what you’ve gotta do. Guys, if you loved this video, make sure that you subscribe, and if you really loved it, lik it just everywhere hit you here, hit that little bell next
to the subscribe button, because it means you’re gonna get alerted every time we come out with a new video, and as always, we will
see you on the other side. (bouncy, energetic music)