0:01 thank you for joining me in the yard can
0:03 do my best to tell you everything I know
0:05 about the lower back I think of it in
0:09 three parts below your lower back then
0:11 around your lower back then above your
0:13 lower back let's start with below an
0:16 example would be let's say your inner
0:19 thigh muscles inside of your hips were
0:22 really stiff if they were stiff and you
0:24 went this way your back would be much
0:25 more rounded now I'm not even saying
0:27 rounded is bad but you could see that
0:31 the more flexible the inner thigh
0:33 the more my lower back muscles would be
0:36 in that position rather than that
0:38 position so this is a lower back
0:41 exercise but my intention is to stretch
0:44 stretch stretch those inner thighs and
0:45 this is so cool because you could just
0:47 use a chair you could start at any
0:49 weight you could even use an incline
0:50 bench so that you have to stop at a
0:52 certain position you could start this
0:54 body weight you could even do weights
0:56 with an incline bench stretching those
0:58 inner hips stopping yourself short to
1:00 make sure you feel safe
1:02 the insides of the hips tend to get
1:03 really stiff when we stop resting in
1:05 deep squats now naturally we might rest
1:07 like this I don't know 30 minutes a day
1:09 instead we're using chairs and like up
1:12 to 10 hours a day so not only are the
1:14 inner hips stiff we also get stiff in
1:16 the front of the hip so this is one of
1:18 my other favorite exercises I'm
1:20 stretching here but not in a relaxed
1:22 position I'm trying to be strong in this
1:24 position you have a scale just like the
1:26 last one you could assist yourself
1:28 unassisted and
1:30 loaded I I will always remind you that
1:32 my knees were so bad I had to start
1:34 elevated and assisted over years I
1:36 worked my way down to flat ground I was
1:38 not expecting to have extra knee
1:40 protection compared to the norm and the
1:44 lengthened hip flexors was a bonus this
1:45 was really the foundation of seeing
1:47 lower back success stories talking with
1:49 people why are lower back successories
1:51 coming from my knee program and this atg
1:52 split squat was the most common
1:54 denominator you can start with just a
1:56 chair you could first Master this
1:58 position so you have strength in the
2:00 front leg stretch in the back leg
2:02 just hold that till that's easy then you
2:04 could gradually put motion so a chair
2:07 super easy to start and years and years
2:09 and years of stacking things for clients
2:11 in the gym you can see why I made this
2:13 just so it's easy user friendly change
2:15 positions have measurement so those are
2:18 my two favorite examples below the lower
2:20 back now getting up into the lower back
2:22 don't worry I'm going to show how this
2:25 regresses to any level but while I want
2:28 the ability to resist my lower back
2:31 rounding I also want to be mobile
2:32 through that spine when I am in this
2:34 position I want this position to feel
2:37 good so keep in mind here's a bar even
2:40 used a pink bar for you to make it less
2:42 scary so with that seated good morning
2:44 I'm training more of this strength what
2:46 can I do without rounding and then with
2:47 lighter weight I want to be mobile
2:49 rounding and I'm going to show you that
2:51 scale so easily because just as that is
2:53 loaded you can do it the opposite of
2:55 loaded with your hands assisting so this
2:57 is less than your body's weight I like
3:00 to go with two legs here and then Flex
3:03 one thigh so you're getting a little bit
3:05 of stretch strength going through that
3:08 backs side Bend repeat on the other side
3:10 so this was the next main clue yes we're
3:13 getting good at resisting rounding also
3:15 getting good at being able to round but
3:17 in context so I would feel less
3:19 protected in my lower back if I was
3:22 stiff here than being mobile here when
3:24 it comes to loading my favorite is a
3:26 slant in a bar slant because modern
3:27 shoes have a big heel so almost everyone
3:29 is a bit too tight back here especially
3:30 if had knee surgery it could be really
3:33 tight so that slant feels so good behind
3:36 the knee and now take a look here when
3:37 that bar hits the
3:40 ground I don't have to now stack up the
3:43 slant I can just make my grip wider so
3:46 see the width of my grip now I'm nowhere
3:48 near the bottom so I can measure my
3:50 progress when I'm getting there boom I
3:53 can go a little lighter so this actually
3:55 keeps it super safe for me I want to
3:57 feel like I could lift an empty bar no
3:58 problem with my spine in that position
4:01 so we're in this around the lower back
4:03 part now with any of the exercise I've
4:06 shown so far it's not like those are the
4:09 best this has been a workable system of
4:11 regressions of exercises for below the
4:12 lower back around the lower back above
4:14 the lower back but there's a number of
4:16 ways you could get to the same end
4:17 product and I'll keep showing you that
4:20 continuing around the lower back there
4:22 is a quadratus lumborum quad like four
4:25 four-sided lumborum of your lower your
4:28 lumbar spine it's on either side of your
4:32 lower spine I I like to stretch and
4:34 strengthen that muscle once I started
4:37 training this one really started making
4:39 things make sense to me it was like okay
4:41 I want to be strong and flexible all
4:43 around the spine not have these
4:45 stiffnesses below the spine so this is
4:47 one I'll just keep in my regimen forever
4:48 I'll show you what to do without the
4:50 equipment start with a wall behind you
4:52 to kind of hold you into position and
4:55 now from here you have weight based on
4:57 how high it is and then you have a load
4:59 so you can actually get a really nice stretch
5:01 stretch
5:04 strength through that quadratus lumborum
5:06 and then you'll see because of Leverage
5:08 even a
5:10 lightweight can be really challenging so
5:12 I wouldn't even need this much weight
5:14 just showing you you can actually get a
5:17 great workout on this without the back
5:19 extension equipment not to mention I
5:21 think you get a nice extra stretch
5:24 strength through those inner hamstrings
5:26 so hopefully this makes sense now let's
5:28 say you were stiff and weak here well
5:31 not all back injuries happen in this
5:33 position right here it's often going to
5:36 the sides so hopefully this is starting
5:37 to have some light bulbs go off but
5:39 everything's got a scale so you could
5:41 start this even with your hands on the
5:43 floor you could do it assisted so start
5:45 thinking of everything as a progression
5:47 from assisted to body weight to loaded
5:49 do you need to go to loaded my mom is 70
5:52 her atg split squat she starts High
5:53 every session she gradually Works down
5:55 she can do flat ground but my goal for
5:56 her is just to master her own body
5:58 weight she doesn't do loaded meanwhile
6:00 the forces on my knee KN of basketball
6:03 the reason I can dunk and then have my
6:04 knees not get hurt is because I made
6:06 them a lot stronger and I did have to
6:08 load for that so everything I've shown
6:11 so far really personal you can help just
6:12 about anyone when you start to realize
6:14 you don't have to work through pain you
6:16 can find your level you can go even less
6:18 than body weight so a lot of times
6:19 people think I can't do something
6:20 because they can't do the body's weight
6:22 without pain I couldn't do the body's
6:24 weight without pain for my knees when I
6:26 started the atg split squat finding out
6:28 I could do less than body weight allowed
6:29 me step by step to build now I can do
6:31 more than body weight last part above
6:33 the spine I actually don't care how you
6:36 get the ability to do this it's just a
6:38 demo I didn't get there by trying to do
6:40 that I'll show you what I did as you can
6:42 see I don't have a wall around here but
6:44 you can do a pullover with a wall so I
6:46 did Boll and you can see that you can
6:49 start so easily you could start here and
6:51 the farther you back up the more weight
6:53 you have in that position so you can
6:56 stretch this way in training hundreds of
6:58 people in person thousands online this
7:01 is one of the the weakest areas maybe
7:04 the weakest I've seen in the modern body
7:07 so you're going to start just with your
7:09 hands you could gradually add weights
7:10 you're trying to have your body in a
7:12 straight line and then you're going to
7:17 try to extend your arms over head this
7:18 position right here without bending the
7:20 elbows cuz this is different leverage
7:23 straight elbow arms at about 45° so not
7:27 90 this might be a little unrealistic Bo
7:29 right there so that flexibility this way
7:31 and then and that strength that way
7:33 those are just two of the tightest
7:35 weakest spots I found so now we've got
7:41 all this ability in below above around
7:45 the spine not an end all be based on the
7:48 theory of this you could add to it but I
7:50 hope this light bulb goes off for
7:52 someone out there that you actually can
7:55 no matter where you are now you could
7:59 improve ability somewhere 1% 2% we
8:00 already know that strength training
8:01 works we already know that stretching
8:03 works these things work we just have to
8:06 find the right routes to do it while
8:08 being safe in the process so this idea
8:10 that you can scale less you can scale to
8:13 any level low and then progress it
8:14 higher depending on your goals how much
8:16 protection you need this has all
8:18 resulted in tons of back success stories
8:23 coming in I had back problems not to the
8:24 same extent of my knees for running my
8:26 life I didn't have back surgeries like I
8:27 did for my knees I wasn't on pain
8:29 killage every day for my back like was
8:32 for my knees but it's actually the same
8:35 principles so I hope this helps you
8:37 thanks to all of you for spreading this
8:40 data out there as always I try to put
8:42 the data free anything I know in my head
8:44 should be free right here that's why I
8:46 never turned on the ad money on this
8:48 YouTube channel I want to just be like
8:50 an up-to-date educational resource
8:52 meanwhile I've worked for over six years
8:53 trying to make coaching affordable so
8:57 it's $49.50 a month no long-term
8:58 contract half off the first month so you
9:00 could do one month
9:02 you can message us your form videos your
9:04 questions we answer you under 24 hours 7
9:06 days a week so what's meant to help you
9:08 master the system and it's worked
9:10 there's now people who did that all
9:12 around the world helping people in their
9:14 lives so you don't have to do that I'm
9:16 here for you any level you've got thank
9:19 you for supporting this all now more
9:20 recently I've been trying to make
9:22 equipment solutions to make all this
9:25 stuff more userfriendly so I'm just
9:27 going to keep at it for you hope this helps
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