(0:47) We are building off last week’s episode so if you missed last weeks, you better go back and listen
(1:12) Stretching is the most controversial part of Jake’s life. We started off last week saying stretching is not good but it also is not bad
(1:43) We want to have equal flexibility and equal strength
(2:22) Someone that does yoga a ton would be a 10/10 flexibility but 5/10 strength. Where a body builder would be the opposite of that
(3:24) We are looking for a good balance between the two. If we could have 7/10 in both strength and flexibility, most non-traumatic injuries wouldn't happen.
(3:50) An imbalance between strength & flexibility is the number one cause of non-traumatic injuries
(4:41) March Mobility Madness has hopefully been helpful for you. It has been very helpful for Jake and Jenni
(6:18) Whatever gets your attention will get improved. Whatever you are focused on will be improved
(7:58) How can we make sure we are doing the right exercises to get us to that equal point between strength and flexibility
(8:15) Passive stretching which is relaxed stretching, isn’t the most optimal stretching for some of us
(8:45) We are going to decide which stretching is the most effective. Whether that be active, passive, eccentric or concentric
(9:01) We have to find the one that is most effective in this moment
(9:25) You have to change it up (workouts, stretches, cardio, etc)
(10:30) Jenni increases Jake’s speed on the stair master
(11:00) Muscular confusion is very important just like when it comes to our diet, we can’t eat the same everyday
(11:30) Passive stretching and passive exercise
(12:10) It is extremely rare for anybody to need to do 100% passive stretching. The only one Jake will have someone do 100% passive stretching is when we are trying to avoid hip replacement
(13:05) Other than that, no passive stretching. Instead we recommend dynamic stretching & an example of that
(14:11) Reach for your toes for 5-10 seconds (passive stretching) then try to push the back of your knees/thighs to the back of the ground which creates an activate stretching
(15:40) What is an RDL?
(16:48) Eccentric vs. Concentric stretching
(17:45) Going from 90 to 45 degrees in the elbow joint while lifting a dumbbell is a concentric contraction
(18:18) The exact opposite of that, when you go from 90 to 120 degrees in the elbow joint is an eccentric contraction
(18:57) When doing eccentric contractions, you want to go super slow. Your muscles are able to withstand a higher load going eccentric the concentric
(19:48) The point of all this and why it matters
(20:22) Eccentric exercises are great if you are looking to gain strength
(21:00) Our goal is to have our workout give us an equal amount of strength and flexibility
(21:15) Pilates, how it originated, and is it a good option?
(22:44) Doing pilates a couple of times a week could be a good way to do active stretching with strengthening
(23:10) You want to switch things up with your workouts. You don’t want to get into a routine where you are only doing pilates or only doing strength training
(23:47) 3 months from now, lets see if we are still doing the same thing as we were then
(24:40) Working out is just like a meal plan, you want to be changing things up
(25:40)
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