In this video we're gonna show you
our Bent Arm strength workout for Phase One
of our Foundations Program
for the Unity Gym Foundation Movement System.
Make sure you stick around to the end
because you're gonna learn every single exercise
and all the technique cues that you need to know
in order to get the best results possible.
All that and more, coming up.
- [Narrator] The gym that teaches people how to move
instead of just exercise
because we believe that health is about performance
not just body image.
- Hi in case we haven't met, my name is Rad Burmeister,
co-founder and co-creator of the Foundation Movement System
and Unity Gym, where health is measured
by the way you perform and feel,
not just by the way you look,
and where we teach you how to nourish and move
instead of diet and exercise.
So this is a Bent Arm strength workout
that you're gonna be doing on Monday and Thursday.
Bent Arm strength refers to upper body movements
that involve bending the elbows.
So anything where we're pushing or pulling
vertically or horizontally or bending the elbows,
and all that, is within this Bent Arm strength workout.
Now we're gonna be going through these exercises
and only doing one set so this is not designed
as a follow along video.
This is designed as a tutorial video
so you can learn all of the exercises correctly
and perform them.
And if you need to,
you can have this on your phone in the gym with you,
and as long as you've got that program template
you gonna be able to get through this workout really well.
So let's get into it.
Now the first exercise is gonna be a partner exercise
where you beat the living hell out of him.
No, I'm just joking. - [Camerawoman] (laughs)
- So the first exercise that we're gonna be doing is called
the Back Body Line, and the first two exercises
that we do in the program are both for the handstand.
The way we work the Foundation Movement System is
we do skill training first before strength training.
This comes straight after your warm up,
and if you haven't grabbed the Mobility mini course
you wanna grab that, because that's the full warm up
that we recommend doing before these workouts.
So for the Back Body Line,
Richard is gonna grab on to this dial rod here
and he's going to bring his feet and hands together,
and lift his shoulders right off the ground
so he's really engaging his abs there,
and then he's gonna spread his arms and legs apart,
just, so for a lot of you that'll be it.
That's gonna be all you can do.
And what we're looking for is to make sure
that the shoulders don't go down,
the abs stay switched on,
and your lower back is firmly pressed against the ground.
Now Richard's very good at this
so he can go all the way down
and he can still maintain his lower back
being firmly on the ground.
You can rest now for a second, Richard.
Now, the idea of this is to go as low as you can
but you have to be very, very critical
of yourself here, because the cues ...
Richard just go back to the first position again please.
So, the idea of coming together like this
is so that you can feel that your abs are engaged
and the lower back pushes firmly on the ground.
Now as you slowly separate your hands and feet apart,
this shouldn't change.
The lower back should stay firmly on the ground.
So you can watch as Richard goes down
he doesn't lose that beautiful what's called a hollow body
with the lower back firmly on the ground, abs engaged,
shoulder blades of the ground.
So relax now, Richard.
And those are the cues that you're looking for.
Number one, lower back always firmly on the ground.
Number two, feel it in your abs.
Now we write in the program up to 60 seconds,
that's the goal, not the expectation.
Now when I started doing this exercise,
and I have done a lot of core training before this,
but when I started doing this I could barely do it
for 20 to 30 seconds and that was with my hands and legs
at an angle like this.
Be very critical of yourself.
Practice does not make perfect,
perfect practice makes perfect.
It's very important that you understand that principle.
And that is the Back Body Line.
The next one that we're going to do is called
the Front Body Line.
Now this exercise, there's a lot more cues to it
than the Back Body Line.
The Back Body Line was quite simple.
There's a lot to this one.
Now we're gonna go through it step by step, okay?
So the first is, we're gonna squeeze the heels together.
The second one is, we're gonna straighten the knees.
The third, we're going to tense the bum.
Next we're gonna suck the stomach in.
Now I should definitely be able to get my fingers
under Richard's stomach here.
Okay, you can see there's a gap there
where I can get my fingers under his stomach.
And then next, the nose is touching the mat.
And then the last one the hands are gonna lift just about
one inch off the ground.
That's it.
That's the Front Body Line there.
So again heels together, bum tensed,
stomach sucked in, and hands one inch off the ground.
He's not lifting his bum off the ground.
The hips are pushing into ground
and the stomach is sucking in.
You can relax now, Richard.
We've just done our workout today,
so Richard's already a little bit fatigued,
so I promised him that I wouldn't
make him do this stuff for too long.
So the cues for this are,
what is really, really important,
is when I say suck your stomach in and tense your bum,
I'm basically telling you to do this.
It is called a Posterior Pelvic Tilt.
Don't make the mistake of lifting your bum off the ground.
Push your hips into the ground,
tense the bum, and suck the stomach in,
so that you'll be able to get your fingers under there.
Now, when you're learning this
you won't even worry about the hands, the only thing
you're gonna think about is from here down to the feet.
So feet together, knees straight, bum tensed,
stomach sucked in, just like what Richard's doing.
And only if you can do all of that,
and hold it for a prolonged period of time,
do you then bring your hands about one inch off the ground.
And hands should be about shoulder width apart.
If your hands were beside you and you raise them like that,
that's where they would be, okay?
And that is the Front Body Line.
Those two exercises are paired together,
which means you're going to do one set
of the Back Body Line, then one set of the Front Body Line.
The amount of rest that you take is up to you,
no more than 60 seconds,
and the less rest you can do, the better.
So the way you improve,
first, is you could have a 60-second rest
and try to increase the amount of time
that the holds go for.
Once you get up to that 60-second hold,
you can start to decrease the rest time
until you get down to a very minimal rest,
maybe only about 10 or 15 seconds,
and that's how you gonna improve
with the Front Body Line and Back Body Line.
Now this takes quite a bit of time to master.
For the average person, if you do this five days a week,
it will take between three and six months,
in our experience, and after that time you're gonna be ready
to move on to real handstand training and you're gonna
have a beautiful straight body line in the handstand.
So the next exercise is the Vertical Pull Pattern,
which is a Jumping Pull Up.
This is the most basic pull up variation
that we do in Unity Gym.
And Richard's got a barbell set up
roughly at about his neck height,
but it's very important that you can reach the bar
quite easily, so that you can jump to get up there.
So if you've only got access to a chin up bar or something,
you might need to use a step.
But Richard if you'd just do a couple of reps for us please.
So he's just jumping up,
and then he's doing his best to lower himself down
under his own control, trying to keep his feet off the
ground until he gets to the bottom,
jumping up so high that the chest hits the bar.
Okay just rest for a sec, Richard.
Now what we wanna look at here is,
just elevate your shoulders, Richard.
That's called scapular elevation.
Now depress the shoulders.
That's called scapular depression.
It's really important
that when you get to the top of the movement
you try to keep your scapula depressed the whole time
when you're going down, and the very last thing
that you do is you let your scapular elevate.
It is very, very important
that you work the Jumping Pull Up that way.
Let's just do a couple more reps, Richard.
Besides that, it's pretty simple.
Just try and get your chest to the bar,
lower down under control, and that is the Jumping Pull Up.
The next exercise is a Single Arm Dumbbell Shoulder Press.
Now the way Richard's set up here is he's got the dumbbell
in his right hand and he's standing on the left leg.
And what we're gonna do
is what's called a neutral grip here.
So this is a supinated grip, okay,
and a pronated grip, Richard, okay,
but what we're gonna do is a neutral grip,
so it is very important that you hold that grip.
The elbow is gonna stay in,
and Richard's gonna push up as high as he can go.
At the end he's gonna extend right through the shoulder,
that's it, to bring the shoulder up to there,
then come back down
and touch it to the shoulder.
You wanna go up fast, and down slow, okay.
So we're gonna go again, Richard, just do a couple of reps
all the way up and then back down.
You're really looking to make sure that that elbow stays in.
If his elbow starts winging out,
so just do an incorrect technique, Richard,
where your elbow comes out,
that means it's too much weight, okay,
if you can't stop the elbow from going out like that,
you need to reduce the weight,
but besides that, it's a pretty simple technique, okay.
So just do a couple of reps Richard,
so straight up all the way extending through at the top,
coming back down slowly.
So up fast and down slow.
And that is the Single Arm Dumbbell Shoulder Press.
- [Camerawoman] Action.
- This one's called the Single Arm Bent Over Row.
So Richard's gonna use a bench, but you can use any object
that's roughly at your own waist height.
Now it's very important that he's gotta neutral spine here.
So round your back incorrectly for us, Richard.
That is very, very bad.
Do not round your back.
You wanna push your chest through.
It actually feels like you're poking your bum out
if you're not used to this posture.
Now what he's gonna do is keep the scapula depressed,
which means that the shoulder stays down.
He doesn't wanna elevate the shoulder,
which is where you pull your shoulder up,
and then to initiate the movement,
he's gonna retract the scapula
so the scapula pulls in towards the spine,
and then he brings the weight right up to touch the shoulder
and then down slowly, and at the end of the movement,
we release that scapular again.
So you watch again, retract the scapula so you can see it
pull in to the spine, pull the arm all the way up
so it touches the shoulder, down slowly and then release.
Just do a couple of reps in your own time, Richard.
It's good if you pause for half a second
like Richard is, just to really get that full-on movement
where you're pulling all the way
and you can feel
that you've given it your full range of motion.
Full range of motion is very, very important.
And that is the Single Arm Bent Over Dumbbell Row.
This is the 30-Degree Incline Dumbbell Chest Press.
So this is the horizontal push pattern.
And what we're gonna do now is Richard is going to lay down
and he's going to basically try and pull his scapula,
his shoulder blades, down into his back pocket.
He brings his feet right back
so that the balls of his feet are roughly under his hips,
and then what he tries to do is to drive his heels
down into the ground.
So that's very important.
I'm just gonna remind you of the main points here.
Shoulder blades pull down to the back pockets,
feet under the hips,
and heels driving down in to the ground,
and that's gonna create a really strong platform
for him to press up.
Now he's gonna press straight up into the air
and then control it on the way down.
Ideally, nothing in his body
would make any major movement from here.
It's only his arms that are moving, okay.
The shoulder blades stay pulled down
into the back pockets, okay,
the weights push straight up vertically,
he's not bringing them together.
You'll notice they're not coming in at the top,
they're pushing vertically up,
and then straight back down.
So this is gonna be paired,
just like all of the other exercises in this program,
it's gonna be paired with the horizontal pull pattern.
So you're gonna do one set of this,
and one set of the horizontal pull
until you've done your set.
And that is the 30-Degree Incline Dumbbell Chest Press.
This is the scapular control exercise
that we're gonna do for Phase One of the program,
and it's called the Bent Over Single Arm Lateral Raise.
Now Richard's gonna get into the exact same start position
as for the Single Arm Bent Over Row,
but what he's gonna do now,
is bring the arm right up to the side, okay,
and the down slowly.
When you get to the top for this one,
so you can see he releases his scapula,
as he raises the arm, the scapular retracts on its own,
that'll just happen naturally.
When you get to the top you do wanna pause
for a couple of seconds like what Richard's doing.
So he comes up,
pause, and then down under control.
So up first, pause, and then down under control.
Besides that it's pretty simple,
what you're looking for is to make sure
that the spine straight.
You wanna avoid twisting your body when you do it.
You wanna avoid your shoulder elevating.
So you wanna keep your shoulder depressed,
and then besides that you just wanna raise the arm
straight to the side, just like what Richard is doing,
and then when you go down the scapula stays retracted,
and at the end it protracts, pushes forward.
So watch, it's gonna stay retracted now as his arm goes down
and then it protracts at the end.
And that is the Bent Over Single Arm Lateral Raise.
Now we're on to the rotator cuff training,
and this is called the Foam Roller Wall Slide.
So what Richard is gonna do is,
he's gonna set up just like you can see.
The further away his feet are from the wall,
the harder it is.
He's got a posterior pelvic tilt,
which means he's doing exactly the cue
that I showed you before.
He's sucking his stomach in,
tensing his bum, and pushing his hips forward.
From here, he's concentrating on keeping his elbows in
and hands out, and he's just gonna roll up slowly
until he can't maintain it anymore, and then come back down.
For Richard, he's got a great range of motion.
In all honesty, 9 out of 10 people that I see this,
they can barely go further than that, that's it.
Because as soon as your elbows start to come out,
or your hands start to come in,
so your arms start to do this, you've lost it,
and you will not do it.
If you do this properly, you gonna feel it
in the back of your shoulders.
You have to be ridiculously strict on keeping your elbows in
and your hands out, so that your arms stay vertical,
just like what Richard's doing.
So tightening the abs, tensing the bum,
keeping that posterior pelvic tilt,
and you're gonna feel this in the back of the shoulders.
And that is the Foam Roller Wall Slide.
Thanks for watching our video.
I really hope you enjoyed it.
Now if you wanna know how to get started with us,
download the free Flexibility Blueprint.
There's a link in this video description,
but on our YouTube page you can see in the top right corner,
there's the Start Here button, and that'll take you to it,
where you can get our free Flexibility Blueprint,
which is seven key lessons that we've learnt
from 25 years of training, that will have a massive impact
on your flexibility training.
And if you liked that video and you wanna see more,
we release new videos every week.
So maybe click the Subscribe button,
and also click the Notification Bell
so you get notified each time we do them.
And last but not least, if you want us to make any videos
of anything that you wanna know about movement,
please leave a comment in the description.
We try to make videos to answer everyone's question,
every comment that gets left.
And besides that, until next time,
I will see you later guys.
Enjoy your training.
This exercise is gonna be a partner exercise
where you beat the living hell out of him,
no I'm just joking.
What we're gonna do here is called the back body line.
We're doing hands and uh--
- [Crew Member] (music muffles speech) do it again.
- Oh, that's rubbish! Wonderful, alright.
Full run, so...
(upbeat electronic music)
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