 NFL legend Jason Bell for his first taste at some calisthenics training. Jason's not done anything before in terms of this kind of work, but he's excited to try and see what's going on. Jason, just tell me a little bit about what your background is and what's the system that we're dealing with in terms of what has NFL done to your body? Oh wow, so I mean over 20 years of basically tackle football, so that comes with its issues. I have an artificial disc in my back, I have metal rods in my arms, I had my heel redone, so I'm a normal person with a lot of normal injuries, so I'm just excited to do something that could probably help me have a better overall life experience after all these injuries. But Tray has been a bit off the boil recently, was that fair to say in terms of just firing stuff which is not painful? Like you're in pain most days out of back on eggs or to a certain degree at least? Yeah, most of the time in pain and I don't like lifting heavy weights or doing anything like that because that just makes me stiff and tight and obviously that's not a good date. So we're going to take Jason through our sort of beginners program, it falls in line with our eight-week free beginners guide, but we're just going to build him through into some progressive movements, it's all about play, exploring the physical potential, moving better and getting strong along the way. We're going to have some fun today, I'm excited to see how he goes. I'm excited about a way you just said that, I'm ready to get active man, let's do this. I'm ready to go. So you guys are going to play around a little bit, some of the things that we had in mind, so we're just going to get you started, I'm just going to do our work review, see what the system's doing, let's work out where the breaks are and then we'll start putting a few things together for that on the fly. Before we start together and just do a little bit of like general movement, prep work and we'll talk about a few things and whatnot and then we can separate slightly and you can work on some of those specific things that you have to and we'll go through that. When I leave do I get your arse? Yeah, Jack, is it on me? Leave, I get your arse, that's part of the deal. We were here early so we could pump up a little bit before you guys got here. All right, let's look at you guys and move in, just give us a bit of context. Let's go feet against the wall and then you guys just try and get your back flat and then can you just take arms up over your head just like a movement especially when you're doing them? Yeah, yeah and then just take them up overhead, see where it feels tight. Okay come back down and try and squash my hand against the wall and do it again. Pain or not? No, it's just stif as. All right, cool. So all that's happening there is your brain is going lacking a bit of range so I'm going to find you a little bit more from just popping that ribcage up. Try and get your arms straight as well so just so your job now, arms straight, lock the back against the wall and just see what range looks like. Perfect, all right, cool, sweet. Yeah, that's good. Have you done much of release work? Okay, foam roll quads. Yeah, yeah, we can loosen those guys off, the pelvis can then start to get into better shape. So it looks like we're not we're going to do some handstands or whatever but actually prep the chain for what you want it to do, give yourself the opportunity to move well. Opposites. So this is stay? Yeah, that one stays, so that side, so if right leg goes left arm, there you go, then swap, other side, make that core control looking good. Nice, all right, sweet. We're using this all the time and I've got an idea of that. This is it, so wrap it up, let the bands are going to pull your shoulder out a little bit and then you're just going to sit in and then just let that kind of like bum tuck up underneath, scoop it round and you'll feel like you're just going to allow that stretch to come in. So don't fight the band, let it lengthen out, lengthen that lap through, that'll give us a bit more of a range of movement overhead and then we'll get into human flag 101. All right, so you should feel that coming down the side of the shoulder. Can you feel it on a hip flexor? So imagine like any time you can take a punch in the gut, you're going to lock the midsection down, so don't let that back arch even though the hand's going to go tall. It's okay, super strong, strong, strong, strong, strong, strong, don't let that arch. So that same what you were doing when we were on the floor with the core, that's better and just lock that in now, keep that tight. Good, that's better, yeah, yeah, vertical, that's better, keep tight. Good, so stay super strong midsection, good, hang and pull through, good. Try and keep that tight, right, squeeze that in, there's a little bit of curve here, so just that's better, yeah, really lock it through, yeah, yeah, I'm going to show you what you're going to do. This is where it's going to get interested, so the hand's going to go on the floor and your job is going to be here, all right? So it's easy, you can go straight in, imagine like it's pretty straightforward because you already know how to do a push-up, so all you're going to do is just grip the floor with your fingertips, you want the whites of your fingers in the end, so you get the pads off the ground, palms flat, bend the elbows, lift your knees up, so then all you're going to do is just rest your knees on the back of the elbows and just try and hold that balance. So you're going to feel like, good, keep the elbows nice and tight, good, nice, wants to go handstand, good, he's a natural, and I know we just started, this is a little scary. See if you can get elbow a little bit higher, knees a little bit higher, and then you're going to have more weight over your base of support, yeah, yeah, yeah, Jacko, look, wants to go, wants to go! Yes, Jase, nice, that's good, have a rest. So if I can get into that position, I'm stable, my job then is to try and keep hip high and keep that stability in the shoulders. Keep pushing, keep pushing, keep pushing, yeah, yeah, good, nice, Jase, good, good, and lock in tight, that's perfect from there, squeezing strong, butt on, midsection punch, yeah, good, yeah mate. Getting down, so this is, yeah, your front leg is going to drive egg, imagine you're a boxer, first round, it's just seeking for the wall, this is like your little, good, just pop the hip, just try like three reps progressive, don't worry about hitting the wall in the first rep, good, a bit harder, there you go, you're on, you're on, you're on, you're on. Okay, one more, keep you there, keep it tummy tight, I've got you, good, nice and long, long, long, long, long, long, long, point your toes, okay, come down. Yeah, yeah, good, feet together, point toes, nice, Jase, good, pull them off, good, try not to bounce, keep squeezing, tummy tight, tummy tight, good, go one more, keep pushing, squeeze, squeeze, squeeze, squeeze, yes, yeah, that was, that was, shoulders in like pulling tight, knees up, good, put yourself through, stay on the board, look at the floor, look down behind you, that's it, okay, now just pull yourself around, comfy, all right, Steven, touch your feet on the floor, yeah, now pull back, pull back, pull back, well that's it, you got it, keep going, awesome, I'm excited for this, good, okay, keep coming, keep coming, keep coming, keep coming, keep coming, you all right, good, keep your knees in, knees in, knees in, head up, good, yeah, all right, he's gone for it, he's gone all in, what happens to the legs? His hips into the band, yeah, that's it, you got it, okay, palms to the ceiling, let yourself drop down, good, and then push your head forwards, you can push the legs out, straighten up nice and tall, head up, head up, head up, head up, head up, yep, there you go, okay, pull it back in, spin it back around, all right, you can have a rest, and then we're going to get one for your daughter, to show what daddy's been doing, good, you got it, okay, staying on the board to start off with, come all the way around, arms straight, good, yeah, good, now look up, head up, good, now you can push out, lock your super tight midsection, good, squeeze, squeeze, squeeze, hands to the hips, yep, good, okay, pull it back in, so you can tell he's worked in a pros, right, that's probably an NFL, I'm stretching coach, active chilling, we're going to get, you're going to put both feet in the band, probably come side on, you're going to get a better view side on, it's like with the bar muscle up, we're trying to get basically from underneath it to above it, we can't go through it, so rather than the normal, in a normal pull-up, where you just literally pull straight up, you just get to the point where you get stuck and you can't get through it, so we're going to come like, take a slight arc around it, which means to go around it like backwards, we've got to create a forward position to allow the start of the arc, and then it's going to go on that same path, the band's nice and it's going to help you actually get up there in terms of a bit of speed, a bit of assistance, but it also teaches us this body position, so Tim's going to make like a nice straight body line, ever so slightly like dished or rounded, so rather than not arch the other way, so tucking the pelvis and the bum squeeze on tight, absolutely tight, what we're going to, what we'll do is, I've got one hand on his ankle, we're going to come through and hit the band and that's your start point and your trigger of when to then pull, yeah, so we might just do a few first way, you just get used to this, come through, pull, come through, pull, yeah, and when he comes through, if you look at his shoulder line, the range that we need to access here, just like he was doing in your hands, he's got to come through the position of his shoulder there compared to the shoulder there, but we'll help, we're going to assist you in here, but then what he's wanting to do is he hits that and then when you start feel like you're going backwards, then you put the hammer down, so we'll do one now, we'll come through, hit, put the hammer down, we'll help you, just make sure you head on that one, yeah, that's here in it, you're going to come right down, the quiff, hit the quiff helmet, the light, all right, well there's that as well, let's move on to the next one, I'm going to assist you, you're going to hit the band and then it's going to be fast and explosive, so you ready, so here, drive up, yeah, come down right, nice, and we're not going to, you get to the top, chill for a bit and then come down, all right, so create that bit of space, good, you ready, there we come in, drive, now take your time, when you're ready, yeah, mid-stay tight, drive again, yeah, none of that, yeah, here we go, number three, come in, drive, nice, good, one over Kasek, it's one over one, that was so hard, hopefully that's not my major best, that was harder than anything I've ever done, I'm not doing that no more, I'm not following, oh my god, there you go, there you go, all right, rest, rest, rest, then go again, one at a time, one more, all three, good, there you go, nice, have rest, three, go, there you go, you just needed that, you just needed that, you feel that, you feel that's all I did there, yeah, go again, stay tight, there you go, go, go, go, oh, all right, we've finished it, Jason has just absolutely smashed through such as, one thing I love about coaching athletes, you tend to do something and it is just like eating it up, you flew through that today, there's only one thing I really appreciate, is that you called me an athlete, so it's cool, after today it was, I was a little nervous, but you know what, with good coaching, you made the experience worthwhile, it was fun, I really enjoyed it and I feel better, I got some really good tips and I'm excited to continue this journey. So we played around a little bit in particular with some range of movement, still looking to loosen a few tight areas to begin with, and like you started to feel better, more still together, we talked about how calisthenics connects the chain together, linking shoulder and hip together, starts to transfer forces through the body, get the joints moving with stability and strength, and you know I could feel that a little bit? Yeah, and I know coaching, you guys know what you're talking about, because you were able to point out things, correct me, and I immediately started feeling better, my posture started getting better, and once again, school is calisthenics man, you know what you're doing. That's it, listen, I'm not gonna say anything else, if you haven't done it yet, do it, trust me, I'm a mess and it's worked for me. All right, that's it, so until next time, you have to say class dismissed. Class dismissed.