Intentionally a little bit further keep your butt tucked keep that glute on right glutes are on It's going on guys. John's about to kill me here So these are the Nordic curls is the end of the exercise. I'm dead and Enjoy for my pleasure. You're my pain for your pleasure What is good today is all about the Nordic curls and how you can do them correctly and what I learned so like And I got baby You happen to have just landed on a gold mine of information John coaches me through the Nordic curl and the things He's telling me as I'm doing it will help you so much and we also do RDLs But just Nordic curls and just RDLs today fired my hamstrings my glutes I have so much work to do and I really hope you guys take a look at this video and really learn from it because there's so much knowledge here And I hope to bring you these videos every single week So I'm gonna commit to every single week bring you insight to my journey my rehab so I can get back to dunking And you guys can learn from me so you don't make the same mistakes But you can also make the next level progress. We're all trying to make so let's go My goal of this year is to just get healthy and then to go higher than ever at 43 inches max vertical I have a ton of videos on my channel check my dunk tips and tutorials playlist if you want help on your technique Your footwork and anything jump related. I probably have a video on it But either way leave a comment. Let me know what you want to see if you have any questions I'd love to help you guys out. That's what it's all about baby and lastly stick around to the end I'm gonna give you my insights what I learned from today and the things I think are gonna be keys going forward So just today I had my session with John Bidford I've been working with him for the past couple of weeks He's really helped me so much and I'm really excited to break it down He coaches me through this exercise. He shows me how to do it correctly and teaches me It's really tough to get it correctly So I'm we're gonna let's get into it now no more, okay? Because I have this yoga block in between my knees and I'm squeezing it tight with my adductors I'm gonna be able to find and Utilize more of my hamstrings because of that activation of your adductors, okay? So from there we've seen that your hamstring at a more length and position is weak, right? We've suffered a partial tear at some point and we're recovering and building strength back from that And you're at a point where it's at a performance grade where you can perform but not optimally not at your best level All right, so we're gonna try to find that injury of the hamstring or that that length of the hamstring where it's nasty and weak And we're gonna train the shit out of it with isometrics first then e-centrics Then e-centric and concentric and explosive type exercises, right? But we're building foundational strength with isometric holding like a plank You want to build core strength? What do you have to do practice your planks? Really initially so I've got my block squeezing my block From there, I'm gonna work to pull up on the pad, right? I'm pulling on that pad the whole time in this isometric exercise I'm trying to engage everything in my hamstring and I'm testing a shortened hamstring right now lengthened is what bothers you, right? When your hamstrings are lengthened and they try to contract their weak So we're gonna find a half way lengthened hamstring and hold in squeeze, right? 90 degrees I'm trying to keep my butt tucked in glutes are tight add doctors are squeezing and I'm just holding pulling that thing off the rack pull pull pull pull 10 second hold five four three two one and release All right, add that length then we're gonna see how that feels test make hypothesize test hypothesis Make a conclusion. Okay, how that feel and then we'll test it again a little bit lower a little bit lower a little bit lower Until we find that hamstring where it feels like we're getting stronger and getting better But if we do anymore we could possibly get injured you're trying to find that you know, yeah So we get into the hamstrings by bending the knees and Now we're shortened because the knees are inflection So you're crushing the block Cracking a little add doctor, all right, so that's telling you again growing gotta address the growing So keeping our glutes tight and we're coming down a little further Right there good And we're just past 90 degrees of knee flexion, right? Now we're thinking about pulling on the pad light hands glutes are tight right ribs are tucked in and glutes are in right hold and pull 10 9 8 7 6 5 4 3 2 1 Relax Good Come on out, you need a couple RDLs in between come on out There's some light reaches don't strain the hamstring because of the length right because we've Saw that lengthening is Strenuous or just trying to kind of reset right now so not even to the point where you start to feel that ham Just give them some length give them some love think about what we're doing with the RDL right we're bending Finding length in the ham and then hip extension, right now your hip extension and you're adding knee flexion So now you're brutalizing the hamstring and then you can come up to a deadlift and say all right well I'm gonna reset my hamstring a little bit because I'm stretching it out from that last exercise And I'll hit about five to ten RDLs And then I'll come back in all right, so let's do that scrap a kettlebell. We're gonna hinge hinge hinge maintain the shelf push the butt back Good and back up All right, so last time our knee flexion was about Hundred degrees of knee flexion right which is like a obtuse angle right now You're at a right angle so we want to create an obtuse length and the angle go ahead and start to walk out And you're pulling on your pad as you're walking out you're crushing your block as you're walking out All right, and we're gonna go just a little bit further Intentionally a little bit further you keep your butt tucked keep that glutes on right glutes are on glutes are on abs are on and Pull as hard as you can ramping it up about 50% 75% 100% Hold eight seven six five four three two one Down Great job awesome come back out hit one more set of the RDL whoo Cramping muscles are deconditioned muscles unnecessarily weak But they're weak with that amount of load and work on them right let's go just out That's coming from where lats lats lats keep those lats locked in push your butt back They're good you pushing your butt back Back And back up good starting to bend through the spine keep bending through your hips keep pushing your butt back Good now just one breath right airing at the top go down Stand back up good keep this closer to you. I want this going down like back here Try to push it back between your legs keep more lats on chest out go back again Are you trying to push the kettlebell between your legs? Good back up that's better good job keep thinking about pushing the kettlebell back to your heels Two more chest up Up good one more push your butt back You've got to lie on there you go. Yeah, keep pulling the lats in Up good job on down All right, so that was just one exercise of today's workout So I'm gonna show you more of the workouts as these videos go on But I just wanted to get that Nordic curl out there because it's so important what I learned is Just how tough it is for me to keep my glutes tucked just to keep my hips and my body and my spine in the right position So tough and just I love the way he had me find that end range of what my injured hamstring can do I can talk about my hamstring more if you want to know how I injured and things like that Let me know if that's what you want to hear basically. It's hurt I pulled it. I over trained it and just trying to get stronger in the range that I have is so fascinating to me and Such a great way to approach it I really think it's just a fantastic way to rehab get stronger in the range that you have Isolating that muscle and I think that's the way we all should train Understanding our bodies to the finest detail and only doing a weekend Handle not trying to not breaking down form and just trying to get into these ranges go in the range You can hammer that home get stronger. That's what it's all about. All right guys. I'll see you next week Let's go dunk life baby Oh That's pretty I mean I mean how do you know I mean how do you know I mean how do you not like that