1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:20,040 Speaker 1: I am Tom Holland and this is Fitness Disrupted the 3 00:00:20,120 --> 00:00:25,800 Speaker 1: first year of my Nantucket Beach Fitness Camp. At the time, 4 00:00:26,800 --> 00:00:30,360 Speaker 1: I called it the Nantucket Beach boot Camp, But in 5 00:00:30,400 --> 00:00:32,559 Speaker 1: just a couple of years I realized, don't really like 6 00:00:32,760 --> 00:00:35,239 Speaker 1: the boot camp vibe. It's not what I'm about, so 7 00:00:35,320 --> 00:00:39,760 Speaker 1: I changed it to the Nantucket Beach Fitness Camp and 8 00:00:39,760 --> 00:00:43,920 Speaker 1: for over twenty years, I've been holding this camp two 9 00:00:43,920 --> 00:00:50,040 Speaker 1: weeks every August on Nantucket Island outside on the beach. 10 00:00:51,159 --> 00:00:55,240 Speaker 1: The only equipment I use are a handful of colored 11 00:00:55,320 --> 00:00:59,840 Speaker 1: cones and four red flags and a rope. We do 12 00:01:00,040 --> 00:01:04,280 Speaker 1: use a rope for some biometric drills. But it is 13 00:01:04,400 --> 00:01:07,600 Speaker 1: one of the most special things I have done in 14 00:01:07,640 --> 00:01:11,200 Speaker 1: my career and I'm really proud of. Started from nothing, 15 00:01:11,360 --> 00:01:15,279 Speaker 1: had no money, had no money to promote. It started 16 00:01:15,280 --> 00:01:17,880 Speaker 1: with just a handful of people, operated in the red 17 00:01:17,920 --> 00:01:21,959 Speaker 1: for many years, and now it is super popular. Have 18 00:01:22,080 --> 00:01:25,520 Speaker 1: to cap the number of people have had well over 19 00:01:25,560 --> 00:01:29,160 Speaker 1: a thousand. People come and go and take the camp 20 00:01:29,600 --> 00:01:32,600 Speaker 1: and it's fun. It's everything that I'm about when it 21 00:01:32,640 --> 00:01:37,360 Speaker 1: comes to my career. It's fitness it's fun, it's family. 22 00:01:38,080 --> 00:01:44,240 Speaker 1: I teach as I'm working people out, and over the 23 00:01:44,280 --> 00:01:48,160 Speaker 1: years I allowed kids teenagers basically and some younger kids. 24 00:01:48,280 --> 00:01:50,520 Speaker 1: But my rule of thumb is it's not a it's 25 00:01:50,520 --> 00:01:54,040 Speaker 1: not a day camp. So if people want their twelve 26 00:01:54,080 --> 00:01:56,440 Speaker 1: year old to take the camp, they have to do 27 00:01:56,480 --> 00:02:01,080 Speaker 1: it too, at least one parent. So super fun, super fun, 28 00:02:01,120 --> 00:02:04,200 Speaker 1: but super challenging. No not not a lot of equipment, 29 00:02:04,920 --> 00:02:09,919 Speaker 1: So body weight exercises, lots of movement, lots of cardio 30 00:02:10,200 --> 00:02:16,840 Speaker 1: vascular activity, and to warm up that is everything. This 31 00:02:16,919 --> 00:02:22,040 Speaker 1: is why I start this show with this camp because 32 00:02:22,080 --> 00:02:24,640 Speaker 1: at the beginning of the camp I have done this 33 00:02:25,040 --> 00:02:30,160 Speaker 1: warm up protocol for well over a decade now ever 34 00:02:30,200 --> 00:02:35,520 Speaker 1: fined it and it's everything. Why because working out the 35 00:02:35,520 --> 00:02:38,920 Speaker 1: sand is super challenging and working out all different fitness 36 00:02:39,000 --> 00:02:42,920 Speaker 1: levels is super challenging. And as I say at the 37 00:02:43,040 --> 00:02:46,839 Speaker 1: end of almost every show, my goal was to get 38 00:02:46,840 --> 00:02:48,960 Speaker 1: you the greatest results in the shortest amount of time 39 00:02:49,200 --> 00:02:52,440 Speaker 1: with the least likelihood of injury. And that holds true 40 00:02:52,440 --> 00:02:56,160 Speaker 1: for everything I do, including my Nantucket camp. And after 41 00:02:56,200 --> 00:03:01,600 Speaker 1: twenty years, we've had aches and pains and tiny issues 42 00:03:01,639 --> 00:03:06,560 Speaker 1: over the years, but not one major issue. Now again, 43 00:03:06,600 --> 00:03:09,880 Speaker 1: things are gonna happen. You can't avoid everything. But when 44 00:03:09,919 --> 00:03:11,360 Speaker 1: you think of the number of people that have come 45 00:03:11,400 --> 00:03:14,280 Speaker 1: through my camp and the number of or the the 46 00:03:14,320 --> 00:03:20,160 Speaker 1: body types and fitness levels, that's incredible. Exercising in the 47 00:03:20,240 --> 00:03:24,200 Speaker 1: sand super challenging, around two and a half times the 48 00:03:24,240 --> 00:03:30,120 Speaker 1: calorie burned. For a reason, it's intense, and thus the 49 00:03:30,200 --> 00:03:34,800 Speaker 1: warm up is critical, is critical, and I need to 50 00:03:34,840 --> 00:03:37,320 Speaker 1: have and create a warm up that is not just 51 00:03:37,480 --> 00:03:40,080 Speaker 1: effective but fun. It's what the people are gonna start 52 00:03:40,080 --> 00:03:44,240 Speaker 1: out doing. And on day one, it's got to be 53 00:03:44,280 --> 00:03:47,000 Speaker 1: fun because many of these people come every day for 54 00:03:47,040 --> 00:03:49,600 Speaker 1: two weeks. Some people come for one week, some people 55 00:03:49,640 --> 00:03:52,760 Speaker 1: come for two weeks, some people come for one time. 56 00:03:52,800 --> 00:03:54,440 Speaker 1: You know, they're only on the island for a day. 57 00:03:55,760 --> 00:03:59,120 Speaker 1: But I have to make it fun and effective, and 58 00:03:59,240 --> 00:04:05,560 Speaker 1: that's hard. Commanding a group of fifty or sixty people 59 00:04:07,800 --> 00:04:12,520 Speaker 1: and getting them to all have a fun yet challenging 60 00:04:12,520 --> 00:04:16,240 Speaker 1: experience one of the hardest things you can do as 61 00:04:16,279 --> 00:04:20,360 Speaker 1: a fitness professional. So it's easy to push them too hard. 62 00:04:20,960 --> 00:04:23,880 Speaker 1: That's easy, and that's one reason I didn't want to 63 00:04:23,920 --> 00:04:26,160 Speaker 1: call it a bootcamp, you know, telling people to do 64 00:04:26,200 --> 00:04:28,760 Speaker 1: a hundred of something and you know, just killing them. No, 65 00:04:30,880 --> 00:04:34,960 Speaker 1: it's about giving a fun yet effective workout with the 66 00:04:35,040 --> 00:04:40,280 Speaker 1: least likelihood of injury. And so this warm up protocol 67 00:04:40,360 --> 00:04:44,479 Speaker 1: I'm going to give you has worked for over a 68 00:04:44,600 --> 00:04:48,160 Speaker 1: thousand people for many decades now, and it can work 69 00:04:48,200 --> 00:04:53,240 Speaker 1: for you for whatever you do, whatever your sport, so 70 00:04:53,320 --> 00:04:57,279 Speaker 1: that you have the least likelihood of injury. And it 71 00:04:57,279 --> 00:04:59,440 Speaker 1: goes for your children as well too, by the way, 72 00:04:59,680 --> 00:05:03,280 Speaker 1: but most importantly those of you around my age who 73 00:05:03,320 --> 00:05:06,600 Speaker 1: are playing tennis, basketball, doing all these things and getting hurt, 74 00:05:08,120 --> 00:05:10,680 Speaker 1: I can give you a protocol that if you do 75 00:05:10,839 --> 00:05:15,680 Speaker 1: it just like everything else consistency, you will dramatically decrease 76 00:05:15,760 --> 00:05:18,120 Speaker 1: the likelihood that you do All right, quick break, when 77 00:05:18,120 --> 00:05:19,960 Speaker 1: we come back right into it, nine warm up drills 78 00:05:20,040 --> 00:05:24,920 Speaker 1: to help you not only prevent injury, but increase your 79 00:05:24,960 --> 00:05:39,000 Speaker 1: performance and increase your enjoyment. We'll be right back, okay, 80 00:05:39,080 --> 00:05:41,760 Speaker 1: talking about warm up drills to help you prevent injury. 81 00:05:43,480 --> 00:05:45,400 Speaker 1: I talked so frequently about the fact that I am 82 00:05:45,440 --> 00:05:48,400 Speaker 1: injury free because it is so important, and because even 83 00:05:48,480 --> 00:05:50,480 Speaker 1: this morning, as I was walking my dog, yet another 84 00:05:50,520 --> 00:05:55,200 Speaker 1: conversation with someone younger than myself lamenting all the injuries 85 00:05:55,520 --> 00:06:01,120 Speaker 1: he has from playing his recreational sports. Now, three main reasons, 86 00:06:01,200 --> 00:06:05,520 Speaker 1: basic reasons you're gonna get injured. There are others, but 87 00:06:06,040 --> 00:06:12,440 Speaker 1: top three muscle weakness, muscle imbalance, and an improper warm up. 88 00:06:13,120 --> 00:06:15,320 Speaker 1: So you've got to do your strength training, your basic 89 00:06:15,400 --> 00:06:17,920 Speaker 1: stuff to bulletproof your body. How many shows have I 90 00:06:17,960 --> 00:06:21,920 Speaker 1: done on that right, talked about all the injuries including 91 00:06:22,440 --> 00:06:26,080 Speaker 1: and not you know, the main ones, especially for men 92 00:06:26,600 --> 00:06:32,000 Speaker 1: as we get older, hamstrings and calves, so common pulled hamstrings, 93 00:06:32,000 --> 00:06:34,600 Speaker 1: pulled calves, and then you go to your pulled achilles, 94 00:06:35,000 --> 00:06:39,599 Speaker 1: you're pulled groin muscles, lower body issues from playing your 95 00:06:39,680 --> 00:06:42,479 Speaker 1: recreational sports. And then you start moving up your body, 96 00:06:42,960 --> 00:06:46,360 Speaker 1: your lower back issues and so on. And what I'm 97 00:06:46,360 --> 00:06:49,960 Speaker 1: talking about here is cardiovascular activity, not so much weights. 98 00:06:50,560 --> 00:06:52,080 Speaker 1: You know, back when I came out with my first 99 00:06:52,160 --> 00:06:54,720 Speaker 1: fitness videos, there were some people who said, where's the 100 00:06:54,760 --> 00:06:58,000 Speaker 1: warm up? When you're doing push ups and bicept curls 101 00:06:58,000 --> 00:06:59,880 Speaker 1: and shoulder presses. If you have a couple of minutes 102 00:07:00,000 --> 00:07:02,919 Speaker 1: a walk on a treadmill or ride a stationary bike, awesome? 103 00:07:03,360 --> 00:07:05,000 Speaker 1: Do you have to do it? Is it going to 104 00:07:05,120 --> 00:07:08,719 Speaker 1: decrease the likelihood of injuring yourself away doing a bicep curl. 105 00:07:09,480 --> 00:07:11,920 Speaker 1: Not a high likelihood of injury doing a bicep curl, 106 00:07:12,080 --> 00:07:21,760 Speaker 1: playing basketball, playing tennis, soccer, hockey, whatever that sport is, 107 00:07:21,800 --> 00:07:25,600 Speaker 1: whatever you're doing that requires what sudden starts and stops 108 00:07:26,280 --> 00:07:31,600 Speaker 1: in multiple directions. That's what we're talking about here, lateral movements, 109 00:07:31,720 --> 00:07:35,160 Speaker 1: especially full body movements, asking your muscles to fire in 110 00:07:35,160 --> 00:07:39,280 Speaker 1: a coordinated pattern. So we need a warm up and 111 00:07:39,320 --> 00:07:43,400 Speaker 1: we're not talking about stretching here. You know done those shows, 112 00:07:43,440 --> 00:07:46,840 Speaker 1: will continue to do the shows on. Is stretching you 113 00:07:46,840 --> 00:07:51,120 Speaker 1: know important? Does it prevent injury? Does it improve performance? 114 00:07:52,880 --> 00:07:56,640 Speaker 1: What we're talking about here today is the warm up 115 00:07:56,640 --> 00:08:00,840 Speaker 1: you do before to increase the blood flow to muscles, 116 00:08:00,880 --> 00:08:05,040 Speaker 1: to increase the temperature your core body temperature, and warm 117 00:08:05,120 --> 00:08:12,880 Speaker 1: up those muscles. And the operative word here is progressive. Progressive. 118 00:08:13,760 --> 00:08:16,520 Speaker 1: You don't come out of the gate doing piometric box jumps. 119 00:08:17,440 --> 00:08:20,560 Speaker 1: But the ninth drill we will do is pometric in nature. 120 00:08:21,200 --> 00:08:24,880 Speaker 1: And so there is a total method to the madness, 121 00:08:26,600 --> 00:08:29,280 Speaker 1: a total method to the madness with this camp and 122 00:08:29,320 --> 00:08:31,720 Speaker 1: the warm up that goes with it, and the same 123 00:08:32,280 --> 00:08:34,560 Speaker 1: nine warm up drills that I will do myself and 124 00:08:34,600 --> 00:08:40,280 Speaker 1: do with my kids for certain activities. And this is 125 00:08:40,360 --> 00:08:44,440 Speaker 1: something that all of you listening who have experienced those 126 00:08:44,480 --> 00:08:48,360 Speaker 1: pulled muscles and are at that age, especially when it's 127 00:08:48,400 --> 00:08:53,520 Speaker 1: more likely to happen. You cannot expect your body to 128 00:08:53,600 --> 00:08:55,880 Speaker 1: sit around all week or even you know, you go 129 00:08:56,000 --> 00:08:59,240 Speaker 1: for your you know, short workouts, walks, runs, you do 130 00:08:59,280 --> 00:09:02,000 Speaker 1: your bike rides, it doesn't matter. You still need to 131 00:09:02,040 --> 00:09:06,920 Speaker 1: get your body prepared to move quickly, to move in 132 00:09:06,960 --> 00:09:11,920 Speaker 1: different directions. And that's what we're talking about here, all right, 133 00:09:12,600 --> 00:09:16,680 Speaker 1: Not talking about stretching, not talking about ballistic stretching, static stretching, 134 00:09:16,800 --> 00:09:20,760 Speaker 1: although you can work that in and I'll explain how, 135 00:09:21,240 --> 00:09:27,040 Speaker 1: but that's not the primary focus here at all. Okay, 136 00:09:27,240 --> 00:09:30,600 Speaker 1: the drills. You're gonna do these basically for ten yards, 137 00:09:31,120 --> 00:09:34,320 Speaker 1: ten yards, ten steps somewhere around there. If you're on 138 00:09:34,360 --> 00:09:37,680 Speaker 1: a football field or you know, outside where there are markings, 139 00:09:37,720 --> 00:09:40,880 Speaker 1: you could do that, but generally ten yards, okay, and 140 00:09:40,920 --> 00:09:42,560 Speaker 1: you're gonna go up and back, so you're gonna do 141 00:09:42,640 --> 00:09:45,559 Speaker 1: each drill twice. You could do it more if you 142 00:09:45,640 --> 00:09:49,200 Speaker 1: have more time, but you don't have to. So it's 143 00:09:50,400 --> 00:09:54,760 Speaker 1: just a handful of exercises of drills that you're gonna 144 00:09:54,760 --> 00:09:57,120 Speaker 1: do over five or ten minutes, and five minutes is 145 00:09:57,160 --> 00:09:59,920 Speaker 1: more than enough. You've got a tennis match, you've got 146 00:09:59,920 --> 00:10:04,520 Speaker 1: a basketball pickup, basketball game, something like that. This is 147 00:10:04,520 --> 00:10:07,960 Speaker 1: what you do. So ten yards and the ten yards 148 00:10:07,960 --> 00:10:12,079 Speaker 1: maybe on the tennis court itself, on the basketball court itself, 149 00:10:12,800 --> 00:10:19,880 Speaker 1: on the soccer field. Okay, first one walking knee to chest. 150 00:10:20,520 --> 00:10:22,200 Speaker 1: And by the way, I'm going to post this first 151 00:10:22,200 --> 00:10:24,319 Speaker 1: time ever with the podcast. Gonna give you a little 152 00:10:24,760 --> 00:10:28,679 Speaker 1: value add here. This will live on my Instagram account. 153 00:10:28,679 --> 00:10:30,240 Speaker 1: Going to give you visuals of all of this. So 154 00:10:30,280 --> 00:10:31,640 Speaker 1: if you're listening to you have no idea what he's 155 00:10:31,679 --> 00:10:34,520 Speaker 1: talking about, just listen and they go to tom h 156 00:10:34,600 --> 00:10:37,760 Speaker 1: Fit on Instagram and you will see this work out 157 00:10:37,760 --> 00:10:40,680 Speaker 1: there as well. These drills all right, walking need to chest. 158 00:10:40,840 --> 00:10:43,960 Speaker 1: So you're standing, You've got ten yards laid out, and 159 00:10:44,000 --> 00:10:46,400 Speaker 1: you start to walk and you pull your knee to 160 00:10:46,480 --> 00:10:48,920 Speaker 1: your chest and you alternate, so you're stretching those hip 161 00:10:48,960 --> 00:10:53,200 Speaker 1: flex r's slowly progressively warming and you're walking on one leg. Right, 162 00:10:53,200 --> 00:10:56,640 Speaker 1: you're alternating, so there's balance coordination, but you're pulling that 163 00:10:56,760 --> 00:10:59,920 Speaker 1: knee to your chest with both hands and you do 164 00:11:00,080 --> 00:11:03,280 Speaker 1: that for ten yards, you turn around and you do 165 00:11:03,360 --> 00:11:10,319 Speaker 1: it back number two. But kicks, Now, most people feel 166 00:11:10,320 --> 00:11:14,360 Speaker 1: funny doing these. That's okay, and it's actually one of 167 00:11:14,360 --> 00:11:16,600 Speaker 1: the reasons, or the main reason, most people won't do 168 00:11:16,760 --> 00:11:18,719 Speaker 1: what I'm gonna give you. I get it, people, and 169 00:11:18,760 --> 00:11:21,160 Speaker 1: I'll talk about it at the end, because you feel stupid. 170 00:11:23,080 --> 00:11:26,000 Speaker 1: But I'd rather feel stupid than be injured. Okay, So 171 00:11:26,040 --> 00:11:29,240 Speaker 1: butt kicks, you're literally trying to kick your butt with 172 00:11:29,280 --> 00:11:33,080 Speaker 1: your heels, so you're not going for speed. By the way, 173 00:11:33,160 --> 00:11:35,719 Speaker 1: none of these drills, none of them, it's the opposite, 174 00:11:35,840 --> 00:11:40,400 Speaker 1: should be done for speed. I actually tell the campers 175 00:11:40,600 --> 00:11:43,480 Speaker 1: as I call them, and especially the kids who are learning, 176 00:11:43,720 --> 00:11:46,640 Speaker 1: this is not a race. The slower person is actually 177 00:11:46,679 --> 00:11:48,599 Speaker 1: the winner. So you take your time. Butt kicks. You 178 00:11:48,640 --> 00:11:53,400 Speaker 1: are going to slowly jogged that ten feet while trying 179 00:11:53,400 --> 00:11:57,600 Speaker 1: to kick your butt with your heels. This will also 180 00:11:57,760 --> 00:12:00,360 Speaker 1: teach you about how flexible you are by way with 181 00:12:00,400 --> 00:12:03,880 Speaker 1: many of these drills. So now we warmed up kind 182 00:12:03,880 --> 00:12:06,120 Speaker 1: of started to warm up the front of your body 183 00:12:06,200 --> 00:12:09,840 Speaker 1: with the walking kneed a chest, warming up those quads, 184 00:12:09,880 --> 00:12:13,040 Speaker 1: the hip flex ers, and then the back of your 185 00:12:13,080 --> 00:12:18,640 Speaker 1: body with the butt kicks. Okay, front back. Now we're 186 00:12:18,640 --> 00:12:23,080 Speaker 1: gonna go to lateral so important. Huge part of what 187 00:12:23,080 --> 00:12:25,760 Speaker 1: we're talking about here, huge reason people get injured is 188 00:12:25,800 --> 00:12:28,920 Speaker 1: we don't train laterally. We don't warm up laterally for sure, 189 00:12:29,840 --> 00:12:32,280 Speaker 1: and there's so much weakness. You know, you get on 190 00:12:32,320 --> 00:12:33,880 Speaker 1: a treadmill, you get on a bike, you get an 191 00:12:33,880 --> 00:12:38,600 Speaker 1: elliptical front to back. Where's the lateral stuff? So side 192 00:12:38,600 --> 00:12:43,600 Speaker 1: shuffle ten yards. You're gonna shuffle the ten yards side 193 00:12:43,600 --> 00:12:52,480 Speaker 1: shuffle and then side shuffle back, getting those lateral movements 194 00:12:52,480 --> 00:12:55,199 Speaker 1: in warming up those muscles that are involved in the 195 00:12:55,280 --> 00:13:00,199 Speaker 1: lateral movements with the side shuffle. All right, now we're 196 00:13:00,240 --> 00:13:02,600 Speaker 1: slowly starting to get warmed up. Now I want to 197 00:13:02,640 --> 00:13:05,640 Speaker 1: throw in here. In my Nantucket camp, we have a 198 00:13:05,640 --> 00:13:08,719 Speaker 1: little more time obviously, So this is what might take 199 00:13:08,760 --> 00:13:12,160 Speaker 1: you three to five minutes max, depending on how many reps. 200 00:13:12,400 --> 00:13:17,520 Speaker 1: I recommend around two up and back is two reps. 201 00:13:18,600 --> 00:13:19,960 Speaker 1: But you can do a little bit more if you 202 00:13:19,960 --> 00:13:23,080 Speaker 1: have more time, if you're more prone to injury and 203 00:13:23,160 --> 00:13:24,920 Speaker 1: you need a little bit longer warm up, But it 204 00:13:25,000 --> 00:13:29,720 Speaker 1: is no more than ten minutes at my camp, and 205 00:13:29,760 --> 00:13:33,360 Speaker 1: that's when I have more time. Right, So we just 206 00:13:33,400 --> 00:13:36,920 Speaker 1: did three walking needed chest kind of stretching, moving, getting 207 00:13:36,960 --> 00:13:39,440 Speaker 1: that body warmed up. Butt kicks again, work in the 208 00:13:39,440 --> 00:13:43,360 Speaker 1: back of your body, your hamstrings, your glutes, side shuffle. 209 00:13:43,400 --> 00:13:46,079 Speaker 1: Now we're adding that lateral element in and getting the 210 00:13:46,080 --> 00:13:48,840 Speaker 1: blood flow. Now we're going to take it up a 211 00:13:48,880 --> 00:13:51,880 Speaker 1: little bit. High knees, So now you're gonna again feel 212 00:13:51,920 --> 00:13:54,719 Speaker 1: goofy many people. What you're gonna do high knees. You're 213 00:13:54,720 --> 00:13:57,360 Speaker 1: gonna run slowly, pulling those knees as high as you can, 214 00:13:57,720 --> 00:14:02,000 Speaker 1: pumping your arms and get those knees nice and high, 215 00:14:02,280 --> 00:14:05,200 Speaker 1: really starting to now raise that heart rate even more, 216 00:14:05,679 --> 00:14:09,760 Speaker 1: get that blood flowing a little more. Up and back, 217 00:14:09,840 --> 00:14:12,800 Speaker 1: high knees. Now we're gonna take it down a little bit, 218 00:14:12,920 --> 00:14:16,840 Speaker 1: let the body recover, but stretch it out. Walking lunges 219 00:14:16,920 --> 00:14:19,640 Speaker 1: now may seem counterintuitive. It's almost like an exercise, of 220 00:14:20,040 --> 00:14:23,960 Speaker 1: is it. It is an exercise, But you're gonna help 221 00:14:24,000 --> 00:14:26,400 Speaker 1: to stretch that body out with the body recover a 222 00:14:26,400 --> 00:14:30,160 Speaker 1: little bit and get nice and long. So walking lunges 223 00:14:31,640 --> 00:14:36,520 Speaker 1: up and back, all right, Now we're gonna take it 224 00:14:36,600 --> 00:14:39,800 Speaker 1: up even a little bit more. Foot to hand kicks. 225 00:14:39,800 --> 00:14:42,400 Speaker 1: There's two ways you can do this. Same hand to 226 00:14:42,480 --> 00:14:45,920 Speaker 1: foot or alternate. For now, we're gonna do right hand 227 00:14:46,120 --> 00:14:49,040 Speaker 1: and right foot, So you're gonna kick as straight legged 228 00:14:49,080 --> 00:14:51,280 Speaker 1: as you can, your right foot up in the air 229 00:14:51,320 --> 00:14:53,760 Speaker 1: as you're walking and touch it with your right hand. 230 00:14:54,240 --> 00:14:55,800 Speaker 1: So you're gonna kick your right hand with your right 231 00:14:55,800 --> 00:14:58,640 Speaker 1: foot with that right leg being straight, and you're gonna 232 00:14:58,640 --> 00:15:02,120 Speaker 1: alternate right and left. So now we're really starting to 233 00:15:02,120 --> 00:15:06,520 Speaker 1: warm up those all important hamstrings, right hamstring, left hand string. 234 00:15:07,640 --> 00:15:11,280 Speaker 1: And yes, so many of you men especially going to 235 00:15:11,360 --> 00:15:13,600 Speaker 1: be tight. You're not gonna kick very high. That's okay, 236 00:15:13,680 --> 00:15:16,720 Speaker 1: you don't want to. This is the warm up, so 237 00:15:16,880 --> 00:15:20,520 Speaker 1: controlled movement, warming up those hamstrings a little bit more. Now, 238 00:15:21,560 --> 00:15:24,760 Speaker 1: kicking your right foot to your right hand, left foot 239 00:15:24,800 --> 00:15:29,200 Speaker 1: to left hand and alternating. And one variation on that 240 00:15:29,240 --> 00:15:32,320 Speaker 1: would just be to kick right foot to left hand 241 00:15:33,160 --> 00:15:36,680 Speaker 1: and alternate that way. Just a little different. Neither better 242 00:15:36,760 --> 00:15:39,800 Speaker 1: nor worse, just different. Alright, So foot to hand kicks 243 00:15:39,920 --> 00:15:44,560 Speaker 1: number six, number seven. People love to pronounce it karaoke. 244 00:15:46,360 --> 00:15:48,960 Speaker 1: You'd pronounce it anyway you want. It's not spelled the 245 00:15:48,960 --> 00:15:53,280 Speaker 1: same way KARAOKEA we can call it karaoke, and I 246 00:15:53,520 --> 00:15:58,080 Speaker 1: usually have one person demonstrate this. So this is more 247 00:15:58,200 --> 00:16:01,600 Speaker 1: lateral movement, and it's where you cross your right foot 248 00:16:01,720 --> 00:16:04,240 Speaker 1: in front of your left and then your left in 249 00:16:04,320 --> 00:16:09,320 Speaker 1: front of your right, twisting from your core as you 250 00:16:09,800 --> 00:16:13,760 Speaker 1: run sideways, as you run laterally. So now we're taking 251 00:16:13,760 --> 00:16:17,640 Speaker 1: those side shuffle movements and we're adding it in a 252 00:16:17,640 --> 00:16:21,000 Speaker 1: little more complexity. And I like to have people. I 253 00:16:21,040 --> 00:16:24,000 Speaker 1: want your arms out at the sides, right and you're twisting. 254 00:16:24,720 --> 00:16:29,680 Speaker 1: You're twisting, so now even more muscles involved and lower back. 255 00:16:29,720 --> 00:16:31,960 Speaker 1: We want to gradually warm up your entire body to 256 00:16:32,080 --> 00:16:38,160 Speaker 1: do a full body movement, a full body activity, and 257 00:16:38,200 --> 00:16:41,160 Speaker 1: that's why this is progressive in this way. So we 258 00:16:41,200 --> 00:16:44,680 Speaker 1: did the side shuffle, and now you're side shuffling, but 259 00:16:44,720 --> 00:16:47,880 Speaker 1: you're crossing one ft in front, one ft behind, one 260 00:16:47,880 --> 00:16:49,840 Speaker 1: ft in front, one ft behind, and then you do 261 00:16:49,880 --> 00:16:52,840 Speaker 1: it back the other way again, hands out at your sides, 262 00:16:53,520 --> 00:16:57,160 Speaker 1: straight out from your shoulders, and you're really getting those 263 00:16:57,200 --> 00:17:02,440 Speaker 1: core muscles involved. All right, two more. That's it. And 264 00:17:02,480 --> 00:17:04,199 Speaker 1: I love this one because this one is tough, and 265 00:17:04,280 --> 00:17:07,480 Speaker 1: being a former defensive back in high school, this was 266 00:17:07,600 --> 00:17:12,000 Speaker 1: a huge part of that sport for me. Backwards running 267 00:17:13,280 --> 00:17:17,960 Speaker 1: so fun and so important and so effective at warming 268 00:17:18,040 --> 00:17:22,400 Speaker 1: up again those hamstrings and those glutes, so you're gonna 269 00:17:22,440 --> 00:17:25,119 Speaker 1: bend your knees, you're gonna pump those arms arms or 270 00:17:25,200 --> 00:17:28,080 Speaker 1: ninety degrees. And now you can take it up a 271 00:17:28,119 --> 00:17:32,320 Speaker 1: notch and you're gonna run backwards ten yards, turn around, 272 00:17:32,520 --> 00:17:39,120 Speaker 1: run backwards again, now again. As I alluded to spoke 273 00:17:39,160 --> 00:17:44,160 Speaker 1: about quickly throughout this, you can also add in running 274 00:17:44,600 --> 00:17:48,960 Speaker 1: but slow progressive. So oftentimes what I will have my 275 00:17:49,040 --> 00:17:51,960 Speaker 1: campers do is I'll do the walking need a chest, 276 00:17:52,800 --> 00:17:56,520 Speaker 1: I'll do butt kicks those first two drills, and then 277 00:17:56,520 --> 00:18:03,239 Speaker 1: I'll have them jog fifty speed eat super slow, and 278 00:18:03,280 --> 00:18:05,200 Speaker 1: then we'll go to that side shuffle and then the 279 00:18:05,240 --> 00:18:09,240 Speaker 1: high knees, and then they might have them jog again though, 280 00:18:10,359 --> 00:18:12,040 Speaker 1: and then we'll do two more drills, and then I 281 00:18:12,119 --> 00:18:15,320 Speaker 1: might have them jog again tiny bit faster. So my 282 00:18:15,440 --> 00:18:20,120 Speaker 1: point is you can work in super slow progressive running 283 00:18:20,200 --> 00:18:22,640 Speaker 1: as well, if you have more time, if you need 284 00:18:22,720 --> 00:18:26,640 Speaker 1: a longer warm up, But it is not all out 285 00:18:26,680 --> 00:18:32,359 Speaker 1: sprints that would completely defeat the purpose. But if you 286 00:18:32,400 --> 00:18:36,399 Speaker 1: want to add a little bit more time, a little 287 00:18:36,400 --> 00:18:41,760 Speaker 1: bit longer warm up within these nine drills, every third 288 00:18:41,840 --> 00:18:46,399 Speaker 1: drill or so is another slow jock. So you're doing 289 00:18:46,440 --> 00:18:51,240 Speaker 1: the drill, then you're doing the job all right, and 290 00:18:51,280 --> 00:18:55,679 Speaker 1: then by the ninth one I might go three quarter speed. 291 00:18:56,760 --> 00:18:59,520 Speaker 1: But the whole point of this is too warm the 292 00:18:59,560 --> 00:19:03,159 Speaker 1: group up, to warm yourself up to be ready to go. 293 00:19:03,280 --> 00:19:05,480 Speaker 1: So the last thing you want to do is go 294 00:19:05,600 --> 00:19:09,520 Speaker 1: too hard too early. Alright, So backwards running love this. 295 00:19:10,720 --> 00:19:14,680 Speaker 1: If you look at these nine drills, what are we doing. 296 00:19:14,720 --> 00:19:19,200 Speaker 1: We're working in every direction, progressively warming the body up, 297 00:19:19,240 --> 00:19:23,840 Speaker 1: finishing with Yes. One of my favorites skipping. And I 298 00:19:23,920 --> 00:19:26,480 Speaker 1: have to tell the story way back when when I 299 00:19:26,520 --> 00:19:28,240 Speaker 1: was just starting in traathlon. It was actually my first 300 00:19:28,240 --> 00:19:31,040 Speaker 1: Iron Man training for it. Knew nothing, and there were 301 00:19:31,040 --> 00:19:33,960 Speaker 1: two of the best coaches at the time in town 302 00:19:33,960 --> 00:19:37,000 Speaker 1: in New York City, Paul Huddle and Rock Fry, And 303 00:19:37,040 --> 00:19:40,120 Speaker 1: someone said you should take this full day of training 304 00:19:40,119 --> 00:19:43,800 Speaker 1: with them, and I said, okay, And I didn't even 305 00:19:43,840 --> 00:19:46,320 Speaker 1: know who they really were at the time and super famous, 306 00:19:46,480 --> 00:19:49,240 Speaker 1: and we swam, biked, and ran and they critiqued all 307 00:19:49,400 --> 00:19:52,760 Speaker 1: of the above full day, and long story short, when 308 00:19:52,760 --> 00:19:54,960 Speaker 1: we went to Central Park and did these many of 309 00:19:54,960 --> 00:19:57,520 Speaker 1: these drills, these very same drills, by the way, and 310 00:19:57,560 --> 00:20:00,880 Speaker 1: we did skipping. I was skipping wrong. I mean, it's 311 00:20:00,880 --> 00:20:02,640 Speaker 1: hard to skip wrong, but I had the wrong arm 312 00:20:02,680 --> 00:20:04,720 Speaker 1: going up, and I think part of it was I 313 00:20:04,800 --> 00:20:10,439 Speaker 1: was just, you know, uh, so self conscious that you 314 00:20:10,480 --> 00:20:12,840 Speaker 1: can only skip wrong one way, and I did it. 315 00:20:13,520 --> 00:20:18,560 Speaker 1: But skipping does what it's biometric. So now we're adding 316 00:20:18,600 --> 00:20:22,560 Speaker 1: that bounce that is so important, asking your calf muscles, 317 00:20:22,640 --> 00:20:27,320 Speaker 1: asking your lower body muscles, your achilles to react more quickly. 318 00:20:28,640 --> 00:20:33,280 Speaker 1: And that's so important with the warm up because that 319 00:20:33,440 --> 00:20:38,800 Speaker 1: is where so many of the issues and problems. Why 320 00:20:39,080 --> 00:20:41,680 Speaker 1: is that you don't warm your body up, You don't 321 00:20:41,680 --> 00:20:43,680 Speaker 1: warm it up progressively, you don't throw in any of 322 00:20:43,720 --> 00:20:48,600 Speaker 1: these pliometric movements before you get all competitive and you're 323 00:20:48,600 --> 00:20:55,840 Speaker 1: playing doubles tennis against your friends. And it's no question 324 00:20:56,280 --> 00:21:01,040 Speaker 1: that issues can arise and will arise if you don't 325 00:21:01,040 --> 00:21:08,280 Speaker 1: warm up. Injuries are not inevitable. Yeah, bad luck happens. 326 00:21:09,160 --> 00:21:12,480 Speaker 1: But when you do these things, what it's the term 327 00:21:12,520 --> 00:21:18,840 Speaker 1: I use almost every episode consistently, you dramatically decrease the 328 00:21:18,840 --> 00:21:21,960 Speaker 1: likelihood of getting injured. All right, final break, gonna put 329 00:21:21,960 --> 00:21:25,240 Speaker 1: it all together, go through one more time. Nine drills 330 00:21:26,000 --> 00:21:30,080 Speaker 1: you should do to prevent injury. We'll be right back. Finally, 331 00:21:41,359 --> 00:21:46,359 Speaker 1: you know, as I alluded to spoke about briefly, I 332 00:21:46,400 --> 00:21:48,960 Speaker 1: know most of you won't do these I just I know, 333 00:21:49,240 --> 00:21:52,600 Speaker 1: like my dad. I always use my dad as kind 334 00:21:52,640 --> 00:21:56,760 Speaker 1: of when I'm bouncing ideas putting things together. As far 335 00:21:56,800 --> 00:21:59,920 Speaker 1: as fitness, it would my dad he would never do 336 00:22:00,040 --> 00:22:04,320 Speaker 1: these things. But he also doesn't play basketball. He doesn't. 337 00:22:04,320 --> 00:22:07,240 Speaker 1: He's in the seventies. He still runs still, it does marathons, 338 00:22:08,160 --> 00:22:12,040 Speaker 1: but he doesn't do the sudden start and stop sports. 339 00:22:12,760 --> 00:22:14,639 Speaker 1: And let me say that, by the way, for you 340 00:22:14,800 --> 00:22:19,000 Speaker 1: runners who are running slowly long distances, myself included, I'm 341 00:22:19,040 --> 00:22:21,920 Speaker 1: in that group. I don't need to do this before 342 00:22:22,640 --> 00:22:27,399 Speaker 1: a long, slow run most people's typical run, because what 343 00:22:28,000 --> 00:22:31,240 Speaker 1: you're not asking your body to do sudden starts and stops. Now, 344 00:22:31,280 --> 00:22:33,800 Speaker 1: if I were going to the track to do a 345 00:22:33,800 --> 00:22:40,840 Speaker 1: speed workout, need to do this, So sudden starts and 346 00:22:40,880 --> 00:22:45,080 Speaker 1: stops or high rates of speed force development? Right, doing 347 00:22:45,160 --> 00:22:51,359 Speaker 1: four forties on the track, Yes, but you don't need to. 348 00:22:51,480 --> 00:22:53,720 Speaker 1: Your warm up for a ten mile run is your 349 00:22:53,840 --> 00:22:56,440 Speaker 1: first couple of miles. Your warm up for your four 350 00:22:56,480 --> 00:23:00,320 Speaker 1: mile run is the first couple of miles. Okay, but 351 00:23:00,400 --> 00:23:02,560 Speaker 1: I know the vast majority of people who are listening 352 00:23:03,160 --> 00:23:06,040 Speaker 1: won't do these before your doubles tennis won't do this, 353 00:23:06,640 --> 00:23:10,359 Speaker 1: but you should three to five minutes. If you need 354 00:23:10,400 --> 00:23:12,120 Speaker 1: to go, hide and do it somewhere where people can't 355 00:23:12,160 --> 00:23:16,560 Speaker 1: see you. Fine, but even better, recruit your friends you're 356 00:23:16,560 --> 00:23:21,200 Speaker 1: playing with to do it with you. Make it fun again. 357 00:23:21,320 --> 00:23:27,879 Speaker 1: Tennis court, basketball court, either you know long ways or sideways, 358 00:23:27,960 --> 00:23:32,400 Speaker 1: horizontally or vertically on the court. Go through them. Walking needed, 359 00:23:32,520 --> 00:23:36,960 Speaker 1: chest butt kicks, side shuffle, high knees, walking launches, foot 360 00:23:37,000 --> 00:23:43,080 Speaker 1: to hand kicks, karaoke, backwards running, and biometrics. And not 361 00:23:43,400 --> 00:23:47,440 Speaker 1: only will these help you in your sports, but these 362 00:23:47,440 --> 00:23:49,719 Speaker 1: are gonna help you in your activities of daily living too, 363 00:23:49,800 --> 00:23:51,560 Speaker 1: by the way, So that's where I'm gonna end this. 364 00:23:52,400 --> 00:23:53,720 Speaker 1: For those of you who are saying I don't even 365 00:23:53,960 --> 00:23:57,120 Speaker 1: do any of those things time you're talking about. Okay, 366 00:23:57,359 --> 00:24:01,159 Speaker 1: but guess what. This is a great workout to do 367 00:24:01,320 --> 00:24:07,480 Speaker 1: in your backyard to keep those neuromuscular connections, to work 368 00:24:07,520 --> 00:24:10,920 Speaker 1: on balance, to work on co ordination, to move your 369 00:24:10,960 --> 00:24:18,199 Speaker 1: body in a fun, functional way. So this could be 370 00:24:18,240 --> 00:24:23,320 Speaker 1: a morning routine done a few times a week, and 371 00:24:23,359 --> 00:24:28,240 Speaker 1: it just takes a couple of minutes. All right. It's 372 00:24:28,520 --> 00:24:31,720 Speaker 1: all of these things done consistently, as I will bore 373 00:24:31,760 --> 00:24:36,520 Speaker 1: you to death with over and over, that give you 374 00:24:36,520 --> 00:24:41,399 Speaker 1: the quality of life. The micro workouts, the core exercises, 375 00:24:41,960 --> 00:24:44,919 Speaker 1: the flexibility, all the things that if you only do 376 00:24:44,960 --> 00:24:46,720 Speaker 1: a couple, then yeah, you're going to do them for 377 00:24:46,760 --> 00:24:49,240 Speaker 1: hours on end. But when you're doing all of these 378 00:24:49,280 --> 00:24:53,000 Speaker 1: different things, you don't have enough time to do an 379 00:24:53,040 --> 00:24:57,159 Speaker 1: hour of all of them, nor should you. And my 380 00:24:57,200 --> 00:25:03,639 Speaker 1: most successful clients, especially in the performance realm, did all 381 00:25:03,680 --> 00:25:08,040 Speaker 1: of the little things consistently, the warm up, the cool down, 382 00:25:09,320 --> 00:25:12,840 Speaker 1: the pre workout nutrition, the post workout nutrition, the sleep. 383 00:25:13,640 --> 00:25:17,760 Speaker 1: Focusing on all of the little things done consistently. All right, 384 00:25:17,840 --> 00:25:22,040 Speaker 1: So there you go. Twenty years of Nantucket Beach Fitness Camp, 385 00:25:23,480 --> 00:25:26,400 Speaker 1: thousands of people coming through a well over a thousand, 386 00:25:28,320 --> 00:25:32,800 Speaker 1: can't be wrong, but you gotta do it common sense, 387 00:25:33,040 --> 00:25:37,159 Speaker 1: it's science, and it's consistency. All right. Again, If you're like, Okay, 388 00:25:37,280 --> 00:25:39,960 Speaker 1: no idea what you just went through, Tom, go to Instagram, 389 00:25:40,080 --> 00:25:43,160 Speaker 1: Tom h Fit. I will have this up there quick 390 00:25:43,520 --> 00:25:48,040 Speaker 1: demonstrations of all nine. And I'm telling you, if you 391 00:25:48,080 --> 00:25:52,680 Speaker 1: want to continue to enjoy what you enjoy injury free 392 00:25:53,119 --> 00:25:58,199 Speaker 1: gotta do the little things consistently, and three minutes of 393 00:25:58,240 --> 00:26:03,560 Speaker 1: these exercises, of these drills will help you live your 394 00:26:03,600 --> 00:26:07,240 Speaker 1: best life. All right, Thank you for listening again, comment 395 00:26:08,720 --> 00:26:11,840 Speaker 1: rate the show wherever you listen. If you want to 396 00:26:11,840 --> 00:26:14,399 Speaker 1: reach out again, Tom h Fit is Instagram, Tom h 397 00:26:14,480 --> 00:26:17,439 Speaker 1: Fit is Twitter, Fitness disrupted dot com. You can email 398 00:26:17,440 --> 00:26:20,920 Speaker 1: me through the site and the brand new Jim Online 399 00:26:20,920 --> 00:26:26,399 Speaker 1: fitness content hub for me is Tom Holland Fitness dot com. 400 00:26:26,440 --> 00:26:29,560 Speaker 1: Slow rollout of all my content is going up there. 401 00:26:29,880 --> 00:26:32,880 Speaker 1: Tom Holland Fitness dot com. Thank you so much for listening. 402 00:26:33,800 --> 00:26:36,400 Speaker 1: I could give you all the sexy stuff and all 403 00:26:36,440 --> 00:26:40,800 Speaker 1: the supplements and all that kind of stuff that you 404 00:26:40,840 --> 00:26:46,200 Speaker 1: don't need. It's the little things done consistently, excessive moderation. 405 00:26:46,880 --> 00:26:49,359 Speaker 1: Thank you for listening. I am Tom Holland. This is 406 00:26:49,400 --> 00:26:57,000 Speaker 1: Fitness Disrupted, Believe in yourself. Fitness Disrupted is a production 407 00:26:57,040 --> 00:27:00,399 Speaker 1: of I Heart Radio. For more podcasts from my heart Radio, 408 00:27:00,720 --> 00:27:04,160 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 409 00:27:04,240 --> 00:27:05,840 Speaker 1: you listen to your favorite shows.