I DO THESE EXERCISES EVERY DAY TO PREVENT INJURY – stability /w Sean Casey

I DO THESE EXERCISES EVERY DAY TO PREVENT INJURY – stability /w Sean Casey


hello guys and welcome back to my
youtube channel have Sean Casey with me who is my physical preparation coach
even though you know the skill and your timing on cord is really really
important you can do many things in the gym which can help you let’s get to it
VA Academy powered by Victor answers hi my name is Sean Casey I’m a sport
nutritionist and physical preparation coach I’m working with Viktor axelsson
and we’ve been doing a lot of exercises together in the past five years one of
the big parts of our program is stability training today I’d like to
break down three of our favorite stability exercises the first exercise
that I’d like to show you is the glute bridge all you need is a little room on
the ground you can lay down on your back before we do much movement what we want
to think about is tightening up through our lower abdominal muscles our core I
always like to think about if someone’s hands are underneath the small of my
back that you’re trying to put gentle pressure into those hands once you’ve
gotten this starting position you’re gonna bring your knees up so they’re at
roughly 92 degrees once they’re at 90 let them come down into the ground once
you’re in this position all you’re gonna do is raise your hips up into the air by
squeezing your butt muscles then you can bring it back down this is the most
basic version and you can do this for eight to ten reps the key things I’m
watching are that we’re not going into a really high extension through our hips
we’re going to roughly straight through some other variations you can add into
this or you can go into a marching type motion while you’re marched and you’re
trying to keep your hips in relatively the same position as that becomes easier
the next progression you can do is a single leg version where you’re bringing
your knee up towards your chest again we’re kind of tithing through the core
and raising it up again eight to ten reps once you’ve done
one leg you can switch over to the opposite leg again bringing the knee up
towards the chest kind of the next progression you can do to make this a
little bit more challenging is keeping this leg straight out there are more
variations you can do out of that same position the possibilities are somewhat
limitless but like I said that is the first core stability exercise that we
start almost all of our stability sessions off with the second exercise that Victor and I
like to do together in our civility training sessions is called the bird dog
the start position for this is going to be on all fours with your shoulders over
top your arms and your knees right underneath your hips once you’re in that
position kind of find that proper back position you kind of let your stomach
drop towards the ground raise it all the way up drop towards the ground then
bring it halfway up and kind of that neutral position and once there you lock
in the core if you’ve never done this before all you can do is just one limb
at a time raising it up placing it back down then you can go through almost like
an around-the-world type process when I go out I usually hold this you can vary
the amount of time you can hold any from what one second up to five seconds once
you’ve done all the limbs you start kind of coordinating them with your opposite
hand and opposite leg movement at the same time begin the whole time we’re
trying to keep our core nice and tight as we’re going through that extension some common mistakes I see people make
while they’re doing this is to let their hips rotate or as they’re going into
extension to drop their midline so again we want to keep everything nice and
tight throughout that entire range of motion total number of reps you can do
on this is anywhere from eight to ten per side and you can do that two to
three times sets on both all right there you have it the second main stability
exercise that Victor and I like to do together in our stability sessions as you can see I’m strapped up and ready
to rock with the third exercise of our stability session it’s gonna be the mini
band walks to start off with you’re gonna get into an athletic position
think about pushing your butt back towards the wall behind you I have two
bands on right now but to start off you can start with just one atthenes and
then progress to having one also on your legs once you’re in this nice athletic
position where you’re gonna think about is pushing yourself towards the side
driving off your back leg alright this is gonna be a nice exercise to really
target your glute muscles as you’re going through total distance to cover
can be anywhere depending on the range of motion idea at least ten meters going
one way or the other but if you don’t have as much space to
work with we just want to make sure they’re repeating it multiple times kind
of the key things that I’m watching for when someone’s doing this exercise is as
they’re pushing they’re not arching up this hip I want to think about keeping
these hips nice and level throughout the entire range of motion the other thing I
want to make sure with is that we’re not coming out like this with our knee
pinched in and they come across I always want to think about that knee kind of
leading that range leading that motion alright you kind of work your arms into
it once you’ve got one side down and one side back you kind of relax I’ll do this
for anywhere from two to three sets and again each one I want to I’m covering
roughly about eight meters the other thing you can do with these mini bands
on your leg is you can get into that athletic range of motion and almost do
like real fast steps out out and in while keeping that base again we’re
focus on keeping our feet relatively straight make sure we’re not letting our
knees pinch in during that range of motion there you have it
three exercises that Victor and I like to do together in our civility training
sessions if you like to see more videos like this make sure to leave a comment
below and subscribe to Victor’s channel thanks for watching and have a great day
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