Hi, I'm Chris Daly, I'm with S10 Fitness. I'm over here at WeckMethod with Hannah and I'm going to be taking her through a two-part super set using the BOSU Elite. We're using it to have a practical application to be more proficient with a potential running client, or somebody who wants to have better rotational movement. We're just going to keep it super simple and two easy cues per movement. We'll see how it applies to a normal gait or run assessment. So, we'll start easy, both parts of this are just going to be client interactive with the trainer and very easy application based on their feedback.

So, all I want you to do first and foremost would be to stand in our traditional power zone position. The first exercise you're going to run is a more compression squat. For people who are unaware, we're basically trying to create some compressive force using the elasticity of this BOSU to get more recruitment through here and through the glutes. Most people could always use that; there's never anybody I've ever met who had too strong of a butt too good for them, so it will always help.

Let's get her in position, basically, there's the right way, the wrong way, and your way to do this and we're going to find the best position for Hannah. We're going to go by feel so there's some guidelines, like you want to have as close to a 45-degree position, with the feet you want to try to keep a in angle that's pretty congruent with their lower back and there's things that could be brought into detail in other videos but with this one we're going super simple and we're just going to go practical application to users. The goal that stance (green dots) are where we want to compress through just. Alright, contrary to mainstream, you're allowed to have the compressive forces in those green dots and we're not going to be worried about the heel pressure. She's going to take her position and what I'm going be looking for is for her to have some standard compression through those green dots and then she's going to start to lower herself until she feels some recruitment through the glutes and slightly through the adductors. So, she's going to let the knees drift apart, slightly. and then what I've done in the past, I either give somebody something for balance if they're not as adept. Or I will just give them some light fingertip pressure so easy position would be just use this as like a slight counter weight, so you can have that slight shift back and now with the compressive forces you're feeling.

Do you have glute treatment? Yeah. Okay, great, now she's an athlete so she knows what to look for so in certain instances where you don't have an athlete, you may have to use some hand pressure. So, we'll mimic what it would look like if you're working with somebody who's a little less in control of their muscles, so I can give her just a light fingertip pressure here and then she can go down and find whatever she needs. And then as she finds it she can maintain that compressive force and give me just a little feedback through the hands when she needs. All I'm doing here is just a light balancing safety-net, but the idea is to compress as hard as you possibly can until your face changes which it just does and then slowly work your way up out of the position and then you maintain that max contraction. So right now, you would say glutes are on? Yeah.

Perfect, okay so phase one simple application. Phase two is bringing in what we're going be working on extensively is more lat recruitment and more rotational force production coiling core. So, the secondary position for her is we're going to have her hop off and using the same exact piece of equipment, we'll just flip this bad boy. Ah, yes, he flipped it around because that's designed for a reason. So, you come in here quick, see this that honeycomb right there, that's going to ensure that you put your hands in the right position; the grip to do it then go all the work has been primarily done for you which I really like. It'll be a great teaching tool for all the coaches like myself as you can't mess it up if you have guidelines and this is the diagram already on here now for her. What I've noticed with a couple of people that I've worked with is there's a little bit of wiggle room between where you find a tipping point and to where you can create the max rotational force so what I would encourage is that you can create some positional hand placement right about here and here. Then what I've done is I've started from it's position and then once they're comfortable here this is what I would consider my 3 o'clock and my 9 o'clock for you. As I come into it what I'm going try to do is I'm going to attempt to slide this whole operation to one side. Then I'm going to elevate my hips and I don't want you to think about pushing down, I want you to think about trying to pop the ball completely with compression.

So, it's 3, 2, 1, relax. You'll get an intense contraction down here in the bottom of the lat and based on your hip position you may even get some way down in here. Then you'll have your three second popping force here; 3, 2, 1. Then you'll slide the whole operation you'll really get that coil to go and then I'm trying to meet my hands together in the middle three two one and then relax. So, let's have her try to find it the hands are literally coming like that fingers are facing each other so you're going to go basically like sternum here and then that's her little higher. You'll be further forward so you've a little more so that would be like you're tipping, and her feet are wider. What's the reason the feet are wide? Because we want the base of the lat here. Okay, so now if she's at the 3 o'clock in 9 o'clock position what I'm encouraging is that she slides this hand down here and see how she rotates without letting the legs really move? That's right so you get this huge rotation in the spine and then now I want her to think pop and then you want to fight this position here. So, you get that contraction right there you got that contraction and then you can lean into it. Yep, and put your elbow to your butt and you get good this is probably a max 5 second contraction, if you could handle it doing it correctly. Yeah, then rotate nice and neat and coil, coil, coil to the other side and now think you're fighting this pressure and you're getting a massive contraction on this side to match and pair it up. It's incredibly intense and that's probably about all you can hit. Exactly, between those two, now pop up, and I'll get out of her way and she'll run and all she does now is head over foot running. So, you just run head over foot and now what we have we'll talk about the compression forces here.

So, basically, elasticity is one of our favorite things at WeckMethod. We use it for coiling core and we use it for compression. So, you don't think of a BOSU ball as an unstable surface in this gym because we don't use it with the platform side up. That's to inflate it right so what we do is we put it down here, dome site up, and now it's about how intense I can compress the resistance. This is a lot firmer than the original BOSU ball which is also a compressive resistance tool because it's stable that's not an unstable device and that compression to limit force where it's an iso- elastic is exciting the nervous system to fire more force faster and that's the key. Now the elasticity is praying this highly charged resistance that gets the adductors turned on through the bottom of the feet. Now they become flexors and extensors the carryover effects light feet because the adductors balance on the balls of the feet, glutes engaged and a better squat. If you think about how many exercise is just the compression squat can replace. It could be incredibly time management wise a big value you don't have to have the lateral adduction the lateral abduction; the leg press, the quad, the hamstring curls the leg extension, and you're creating athletic muscular recruitment which has immediate carryover.

So, a lot of people spend time you know a girl, or a guy will go through an entire leg routine and then finish up with a run. When in pure theory, if you went down and really activated all the muscles that were meant for running with these styles of movements, you can get away to run without segmenting your body like, you know, Mr. and Mrs. Potato Head. Absolutely, he's trying to connect everything together with simple movements and with just those two, you basically could be right now ready, very fast, and it almost applies to any beginner, intermediate, or advanced. The more advanced you are, then the fewer reps and time under tension you can do because it's so intense. Right, because the more you compress it, the faster the force gets. Right, I think a slingshot. It's this fast but now it's that fast and now it's this fast; there's no beating this. Eventually you can overcome a resistance if you're strong enough. Yeah, Donnie Thompson, can't beat that and if Donnie Thompson can't beat it, nobody is. So, it has it's just it's very versatile well it's also very teachable well and yes, the other thing is that like you said it's a primer, so I'm will do another video about the squat. So, we're going to talk specifically about that because in no time at all you're ready to go up at Cal Poly. That's what Holder does with his athletes, they hop on here, they do three sets of compression, boom. Now you're ready to go do your squats, your kettle-bells, all your other stuff. Well, awesome thank you brother. Of course. Thank you, Hannah.