Active recovery the anti stiffness & anti discomfort medicine.

Majority of people lift weights, but very few give their body that time to recover and obviously, you know, get stronger, AKA build that longevity so they can age gracefully. So I will be showing you my active recovery days, ladies and gentlemen. And no, you don't have to do a backflip like I always do. I just love doing backflips. So this is what I call my active recovery days. The things I'm gonna be showing you are things I do. Like I said, I'm gonna get straight into it. You know, I respect your time and my time as well. So yeah, the things I'm going to show you are the things you should be doing on your active recovery days. You should have that at least once or twice a week, you feel me, after you lift weights. What I did before was called banding in and out. That helps me with my hip flexors, my movement, literally. I mean, if your hip flexors are not agile, strong, just name it, brothers and sisters, like I always mention, if they're not what's called worked on or bulletproof, Literally, your movement, you will lack in movement, mobility, and overall agility. Pretty much, aka functionality. You will lack that. So it is in your best interest to literally strengthen that. And I know it's boring to do. People don't like doing these things. But guess what though? That's why you're probably still very stiff. I mean, let's be real, you know what I'm saying? You avoid these things and you wonder why you're stiff. That's why, literally. Onto the next exercise. I call it squat walks. They're very, very advanced, but obviously people start at very different levels. What I'm doing, how I'm doing it, I'm doing an ATG position, and you know, which is super advanced. This works on you. It kills 3 birds with one stone: your hip flexors, your knees, and your Achilles, your ankles, AKA either one. You get what I'm saying? Now you must take your time with this, obviously. As you can see, I'm opening up my hips. I'm on my knees too, and my ankles too. If I move, I move my ankles, not necessarily flat-footed. You know what I'm saying? So yeah, A lot of people, when they start with this exercise, they're going to start in a quarter squat or half squat position, and that's fine. Literally, you must build that strength in your knees. Now, if you start off doing it like I'm doing it, wow, literally more power to you, ladies and gentlemen. I mean, literally more power to you. Trust me on that, because like I said, it's super, super advanced, but it's also very, very good for your knees and your overall joints. Now, What I'm doing right here is called the shin splint exercise, right? You feel me? I'm just doing weighted tibialis raises. Raises helps with your shins. And why am I doing this? A lot of people—I want to be able to run my miles, you know—not daily. And let me talk a little bit about that. So a lot of people—they tend to run, you know, miles daily. That's not good for you. Walking and sprinting will be much beneficial for you. You feel me? You're putting a lot of damage and stress on your body when you run. Like 3 to 4, 5 miles daily. Now, I know a lot of y'all are like, oh, what are you talking about? Ladies and gentlemen, I used to run 5 to 10 miles daily when I was in college. Trust me, I did it for fun. I was literally bored. I did that for fun. It's on my Instagram, you know, the one to prove it. I did track in high school. This was nothing, literally. But you have to understand, as you get older, that's a lot of wear and tear on your body. Trust me on that. You can still be very fit and active by just walking and sprinting. 2 to 3 times a week. You do not have to run 4 or 3 miles daily. That's crazy. And it also spikes up your cortisol levels too, as well. Be mindful of that. Trust me on that. Like I tell my client, I tell a lot of my clients all the time when they come to me, well, I don't even tell them, they tell me themselves, their cortisol spiked up. Why is your cortisol spiked up? You're literally running all the time. That is also one of, that's also one of the reasons, you know what I'm saying? When they're running. Another reason is that they're stressed and their eating habits are just bad. You're eating at 12:00 AM in the morning. Why are you doing that? That is terrible. The last thing you— the last time you wanna eat sometimes is just around 8:00 or 9:00. You know what I'm saying? Especially if you're going to go to bed early, you do not want to do that to yourself. That is terrible. Trust me on that. I digress. But yes, the next exercise we have here are called banded TKEs. I love these exercises. You know what I'm saying? I love this exercise. I mean, helps with your knees right there. It's called terminal knee extension. Yes. You know what I'm saying? I am extending the knees like this. And I know a lot of people might be like, they might look at this, right? And they might be like, man, but this exercise doesn't work. What's the point of that? No, you are incorrect. Read the name again, terminal knee extensions. I am literally training my knee to obviously pump blood in my, what's called pump blood where my knee is at, you know, the cartilage is at and all that. And also training my knees to be in an uncomfortable position in a sense. A lot of people, when they land wrongly and all that, They literally land in this position as I'm extending my knee right there. And guess what? They are not used to that position. You must train your body to adapt to, like literally, to get used to uncomfortable positions, literally. And one of them was really the squat walks. It's not a bad position, but it's a very uncomfortable position to be in a sense. But if you were to jump one time and land like that, you wouldn't feel that crack or that little ache in your body. Because guess what? You trained your body so much, it's literally adapted. As some people call it, neuromuscular The connectivity. Yes, that is super important. And yes, the next thing about knees we do are called standard squats. These are really good. I'm not going ATG, ass to grass. You can do that, but you know what I'm saying? I'm just doing it in a half squat position in a sense. But yes, you can do that though. The reason I'm not doing that too is because the bands are very uncomfortable sometimes. Yes, you could do that, but yeah, I'm just making excuses. Don't worry, I'm just making excuses. But yeah, sometimes I do do that, but I just didn't do it Do today. it in this case, honestly. Don't mind me, I was just making excuses. That's not even like me. Yeah, just being funny right here. But yeah, I go to bend the TKs again. Like I said, these are super important. One of the most important aspects of your body, obviously, or just, you know, your overall health, are your knees. Literally, I mean, the lower body is super important. Obviously a lot of things are super important too, but this is just super important because if this is not intact, if this is not solid or bulletproof, if this is not solidified, Yeah, man, you're in for a rude awakening as you get older, literally. I mean, I can't count on like, well, I wouldn't say I can count, but I can't even count on one hand how many people tell me they have knee pains. That's insane, literally. I don't have knee pains. I probably never really have, well, at least a serious knee pain because I always strengthen my knees. You feel me? So if you always, if you want to grow old and obviously not have The pain, almost 98% of people always talk about the knee pain. Please strengthen it at least 2 to 3 times a week with some active recovery. As you notice right here, the next exercise I'm doing are pretty much obliques, just to work on my core. You will notice that I do not— I train my core every day, actually, you know what I'm saying? And I do that at different intensities. I tell y'all that all the time. Train your core daily at different intensities. It is your foundation. If your foundation is strong, it makes every other lift easier. It makes every other thing easier, literally. You know, you can carry your body weight if your foundation is a lot stronger. Think of your core as a cog on a machine and all that, and a clock. That's what your core does, literally. It keeps you stable. You know what I'm saying? And stability is super important. That's really the real strength right there. I've actually done a video about that. The next thing we have, will be the hip flexors. You will notice I probably trained my hip flexors about like, you know, 3 or 4 times in this video. I mean, you're gonna see a lot more exercises, you know what I'm saying? This is the Copenhagen. I'm just going up and down, you know what I'm saying? Trying to really strengthen and stretch my hip flexors in a sense. Obviously, you progressively overload with this by taking a box, a higher box, maybe a 24-inch, and really just stretching out your hip flexors. You feel me? Really stretch it out. I know a lot of people stiff in that area because when they wake up, they talk about that. You know what I'm saying? They lack movement. And if you're stiff, this is part of the reason why you're stiff. Your hip flexors are not fortified. They're not stretched or strengthened. You know what I'm saying? Common sense, right? You would think that because they help with your overall movement. Next thing I'm doing are glute bridges. But guess what? I add a spin to it. You're going to see the spin right here, or you're going to see the spin right here real quick. I'm working on my hamstrings, right? But I'm also working on my core, my rotational aspect too, as well. As you can see, I'm going left and I'm going right back. Now, a lot of people do not do this actually, and understandable. It's an advanced exercise because you need a strong and stable core. So yes, that is the spin I add to my glute bridges right here. And I will show you what's it called real soon, another exercise of glute bridges I do. But I do it with a medicine ball. Actually, I do it with the yoga ball. You're going to see. Now this really stabilizes your core right here. Well, this stabilizes your core too and also works on your obliques as well. But you know what I'm saying? The next one I'm gonna show you, it really, really works well, man. Like, ladies and gentlemen, you should be doing this for sure for your active recovery days. You feel me? I think I do it after this if I'm correct. And next thing again, again, it's my hip flexors. Like I said, you're going to see me probably do At least, and I mean at least, at least 4 to 5 hip flexor exercises because I value movement. At the end of the day, right, we all want to be able to move very well as we age, to be able to keep up with our kids and grandkids. Because I know I want to, man. I don't want any of my kids beating me in any athletic endeavor. I refuse for that to happen. And I know that sounds— I know it sounds like I'm crazy. Oh no, I'm just, you know, I want to have fun with my kids and grandkids. Literally, I want to let them know that, look, to beat me, man, that's a great accomplishment for you right there because grandpa or granddad or just dad is super, super athletic still. You know what I'm saying? I want that ingrained in your head. Now, this is another exercise. This is another form. I digress, but this is another form of the glute bridges right there. I'm doing it with a medicine ball, which really has to keep my core stable. So it works on your core a lot too as well. You feel me? Again, I'm working on my hip flexors. Now let me get back to what I was saying about, what's it called, wanting to be very, very athletic, you know, so my kids, you know, can really see like, wow, Dad, or just granddad, was really a specimen in his young age, you know what I'm saying? But just think about it though, man. Your kids, they have to literally have to go through you, right, to claim they're, you know, somewhat athletic if they can beat you. I mean, I literally dream of moments like that. I, bro, that's literally what I'm aiming for. I kid you not. So I want to keep my body intact. Literally, this will keep— help keep my body intact. I'm working on my— this is called— these are called lateral lunges right here. I'm working on my hip flexors again. Movement is super important. Now I am strengthening it with a kettlebell, you feel me? And I'm still doing movements too as well. For this exercise, you're going to need lengthened hip flexors. You feel me? I mean, that's really all I'm doing right here. You know what I'm saying? I'm really just trying to stretch. I think I was pretty much done, but the way I rearranged the clips were obviously, you know, very different. So yeah, you definitely need this for your active recovery days because really after doing things like this, you know, the next day I go sprint. You know what I'm saying? And my body's feeling really good 'cause I didn't really lift any weights this day. As you can see right there, I wasn't lifting anything heavy. I didn't squat, I didn't do any Bulgarian split squats, I didn't do any of that. I literally just had my active recovery right there. Now you can do this on the floor, this exercise, or on the bench right here. I think they call this the Superman, uh, also mixed with the bird dogs. You're gonna see what I'm gonna do real soon. You know, like I said, I'm stretching my hamstring and my hip flexors too. You're killing 2 birds with one stone right here. You see, I'm going to do this That is me doing the bird dog right there, you feel me? And yeah, like I said, one of the best things you will ever have, you will ever purchase, literally, will be the bands. You know what I'm saying? This is a light resistance band. I use this for the banding in and outs for the first exercise I showed y'all. Really helpful for your hips. You know what I'm talking about? You want active hip flexors. You want very agile and strong hip flexors. These will do that for you. They will get the job done for you. So yes, if you're ever out in a Dick's Sports You don't want to go out, you just simply want to stay in the comfort of your home, please order a band from Amazon. Please order the band, the sets from Amazon. These will help you greatly. Trust me on that, you feel me? Excuse me. Here, pretty much I'm doing, you know, just movements while, yeah, you know what I'm saying? I'm seated on the bench. You can do this standing up too as well. You can do it like over hurdles. This is what I would do during my track days. You can do this over hurdles too, or you can just do it seated down too as well, you feel me? You're just training You know, good movement right here, good coordination. And last thing I did was pretty much work on my Achilles right there. Damn, I'm kind of ripped, I'm not gonna lie to you. Well, not ripped, I'm kind of, you know, shredded, you feel me? Like, are you seeing that? Look at that. Like, the striations are kind of crazy, for real, for real. And it's wintertime, man. Well, now it's spring, but it's getting warm. I can't wait to get shredded, ladies and gentlemen. I can't wait to get more shredded because every time I say that, y'all think I'm trolling, but nah, I'm I'm genuinely serious. I can't wait to get more shredded. And yeah, man, you know, this was pretty much what I did for my active recovery. Hope y'all love the video. You know what I'm saying? Appreciate the love y'all show. I truly, truly do. It is amazing. You know what I'm saying? And yes, I will keep making more as long as y'all want to see it. So thank you very much. And for those looking for coaching and all that, man, just feel free to comment down, coach. I'm gonna send you the link to book an appointment and all that. And we can talk about how I can obviously help you. I'm saying, and yeah, again, appreciate it. Appreciate. I can't say thank you enough, but thank you for the love. Y'all stay blessed, and guess what? More discipline.