 Fel roi ddim yn ymdian â'r Llywodraeth Cymru? Ross H3 yn y gallu yn gyfnod, rydyn ni'n gwneud y rhyw ffordd. Black Felly mae'r cyrraedd o'r gweithio yma. Y rolygu eich help eich siarad If haff yn gweld i chi yw'r llan i'ch mynd amser, rwy'n go plesio siarad I'm trying to achieve with the human flag Byddwn ni'n wybod fel gweithiau at gennych Y rhan o'r llan fydd wedi'i chwarnio'r roedd yn dechrau Mae'n gwneud i chi i chanliad gyda'r fald o'r rhaid O sunflower o rhan o'r holl ychydig, bydyn i chi'n dweud tu wnaeth ddatblygu Mae'n ei wneud i chi'n dweud o'r holl o'r holl o'r holl When you create a stable base, think about the bone in the shoulders. when the arm head drives straight into the body of the chest. That will give you a stable point. That's how we're pushing aarm. Now they're going to create a talk, which means that we can start to connect the hips and lift with the feet. Pushing hard, pulling hard with the top and playing hard with it, and we will break it into different components and then build it back up. If it's ready like that hang it out. The first part of our framework is move of preparation and we're just going to get Ross to see what his mobility is like overhead before we try to get him up on the box. The one thing we're going to try to look at is can we create the range of movement and then we're going to lose it out and see if we can make it improve it. Ross, get your feet next to you. I feel I should warn you. I am the world's most immobile man. Just tell the people how far you're swimming a week at the moment. We're doing about 100km in a good week. Felly yw'r rurwag er mwyn iawn. Mian. Felly dwy'n gweld i'r wneud. Yn ystod, yn ni'n ddannu i'ch gwybod pas o'u rhywbeth, yn unig o'r unig o'i ddwy'n ei ddweud i'w énw plaustreid. Felly mae'r ddwy'n ei ddweud i'ch gael. Prydwch i'ch cael gweld i'w ddweud, yn bobl hefyd rhaid i'r hun i gael, rhaid i'ch gael i'ch gael'i ddweud, felly mae'n gwybod i'n cael gweld i'r gweithrety. Not prepare the system Then we are in danger of not giving the cells I think we've got no, I've got no doubt strong enough if we are not able to create that good positioning ahead you find a bit of a losing battle to start with So our laps are going to be a limiting factor and be able to get that hand into a position we need so we are going to do a little bit of self-m dumped with a hockey ball or a cross ball if you have got in it so it's real simple just like if you going to go to physio or soft tissue therapist We're looking to find the sore points in the muscle and Dave's just putting that on to the lab and it can work around the back of his shoulder there as well. Starting to find those trigger points is where the adhesions are all stuck down, you've got muscle glue together, a little bit too much new activity going on. So putting the ball on those bits where it's sore, anything on a pain scale of 1 to 10, 6 and above is where you want to spend a bit of time. Hang out there for a minute or two, you'll feel that pain drop off and then we should get a pretty instant kickback on an improvement in range of movement if we can decrease some of that overactivity. Magais, dyna, ychydig dangos yn fyrde! Ydi אני yn fyrd! Rice ar y gyfnod! Felly yn fyrdaf, y fyrdaf, yn ei wneud gofio ar y mapfyrwyr am y rhai. Rydych chi'n ei wneud yn gallu'r cyffredin, mae'n gallu ddpeisio'r teulu. Llywodraeth ychydig… felly mae'r dweud i yw'r parlau o'r ffryd, mae'r ffyrdaf, hwnna'n sgwmddnu. Rwyfodd eich nadau bywyd yn stra i ddweud. It feels like grandly, jumps out of the way, a tefl heavens out of the way, you just trying to pin it down, you know you are at every level two So i bend that elbow. And give me some interyell rotation in that as well. Find the trigger point and then it starts to immobilise through that. A man has steel, I am grimacing. It all hurts, I am trying to figure it out. But that is again what I find amazing that two few people understand that mae'n bwysig iawn. Byddai llawer o'r byd, i fyddurwyr. Mae gwahaniaeth yma'n agoradu, mae'n bwysig iawn mae gael eu cyntaf, sentences i gweithio. Pwysig iawn. Felly mae'n ddigon i'r cyffredin, mae'n ddigon i'r fymlu. Felly mae'r cyfryddol yn diolch i welw storio dynant a'r gallu ni'n gwahanol. Mae ydych chi'n gweithio yn rawt i fy fylfa. Felly mae'n gweithio i fylfa i'r rôl i gondol. Mae'n ddwy'r hanes, Felly we're going to, we're not going to sat it, because we're going to want to put down an awful lot of power in, when we go into the slags, we're going to decrease into that power output, so we're going to mobilise what's in there. So you're going to use your ring, or you can have a band, or you can grab the, on the cage. Some pointing up, so just trying to place some external rotation, and then big round in the back, trying to keep that like a lap on. There's much length as possible on there, and just trying to work into some explosive air-gauge for you, which is tight around here. .. rename it in here, and it starts to play like your hip as well, .. ..because the lat attaches down on the hip, so depending on what's happening at these 2 points here, .. ..it's going to affect the structure on that. Man, that's I think so much around callusinics is like, that kid texted me, .. ..she's going to start to understand what it feels like, where you are in space. It's not just a matter of rubbing weight from A to B, it's actually going to go, .. ..how am I going to go how am I going to start to leverage my own body weight,.. ..so therefore you've got to have a sense of where you are in space to be able to do that. So we've done that bit of mobility where we've taken some tension out of the muscle. We've put a little bit of mobility in that joint, we've greased it up a little bit. So we're just going to now go back into our test and see if we've made a change. So it should feel, we've actually got fingers to the walls. We need to make sure that we're maintaining some midsection at the moment, but this one has a feel. That feels so much better on it. That's incredible. But I mean you are working with, like I said, the world's most in my part, man. But that already is better. But it's five minutes of work and what you've done is you've optimised the opportunity for success in the session. So if we spend five minutes at the beginning prepping the body for what we're going to do, it means we actually get into it, we can then just get a little bit more out of that training session and it's a five minute investment in moving better before we get into the strength side. So the next phase I've started to get our human flag nailed down is a movement pattern. We need to teach the brain what the shape is we need to get into and how to nail down the connection that we're trying to look at. So there's a real kind of neural learning acquisition component to that and that's how we move a pattern in. So we're going to focus on the bottom arm. The bottom arm is our pushing arm. It's going to create that stable base and we're going to then allow everything to move around. So Jaco is going to plant his hand out, turn it out slightly just because again we're going to open that palm up onto the bar. And this is going to come into what we might look as a standard sort of T pushup or a lateral hold position. The job here though, what we're going to do differently is I'm going to get Jaco to drive that hand hard into the floor. So we're doing this because we really need to create a downward force for the flag. We're seeing that hit raise up a little bit and it can drop in at a whole tight but actively maintaining that tension, not just sitting and resting in that socket. Jaco is pretty good here so what I'm going to do is I'm going to throw a kettlebell. The beautiful thing about this is we start to get some real nice proprioception in that top shoulder as well. More shoulder stability, more connection and pushing away from the floor and that's the basis of what we're trying to move towards. The big thing for me is just that arm, it's not a side plank vertical. We want it at that angle. You want you getting used to pushing yourself down and away. Just feel that connection lots of that. Allow the slack joint to go so it's just to take all the tension and let it sink into the ground. And then I try and drive that shoulder away so you're trying to make that arm that's it. So you feel like you're actually driving the arm to me as long as it can. Try and move these points as far away from each other as you can. You're almost perfect and that's that mobility. And keep pushing hard with that bottom hand so you can feel the tension going through that. It's keeping that shoulder almost as if it separates this end range. Then walk your feet a little bit further away so this goes on more of an angle so the rest of this is good. Nice. Stack your foot on top of the other. Do you want to try on the kettlebell? Level three. The shake. You got it? I think so. So keep driving that way. It's a really nice progression lesson. That's an eight kilo kettlebell so you don't need a lot of weight for this. We've got a bit of shake and bait. So next up we go for a look at the top arm on its own. We'll start with an active hang and then we'll just take it into a single one. The key for this is that it creates some tension through the joint. On that push away, you create tension through your joint. We're doing the same thing but this time it's the opposite. So we're pulling down. This top arm is a pulling arm. So he's driving his shoulder down away from his ear and you see that nice bit of separation. The strength then comes. Can we transfer on to one side and hold that position and not drop out? And lose tension. Drop down and go slack. You see all that movement. But it's not a bit squint from the bicep. The arms are locked down. All the tension is squint from the back here. Right. There we go. You've got the baby steps for me. So it just relaxes me or loose you. Then first just both arms drive. Your shoulder weighs down good. You feel all that tension through there. Then hold it. So go there and hold it. Then try and transfer on to one side. With that. Get your thumb around it. Right. There you go. So create tension first. Yep. So drive yourself up. Good. And then keep that. Then don't drop down. So keep that and then try and go to one side. Drop it! I'll stop you from that. Can you pull into that now? Yeah, that's what we need. So you're going to go up on that one side. We're not there. Up and then I want you to try and pull that hip. Up towards your hip. Why was I just smacking the side? Because if you lose that tension, so if I go here then loose tension I'll swing over. Right. Whereas I've got to drive that shoulder down. Keep it there. This is where the tension from the flag comes from. We can connect that single arm hang and then we can bring in the oblique. Then we've got enough tension here to keep those feet off the ground. So the hang is one thing but we'll be able to pull the oblique in. Right, your last location. There we go. We're going to bring the hip up towards your shoulder. So you're going to get that and a bit of that. But you need to do those two things. So you need to get that happening. That happening then the hip up. Right, yeah. Cool. So hold, bang and then so that. Try down and then try and squeeze your hip towards that shoulder. Cool. So you should. Which way are you going to get to this? This way. So it's there. So you need to get that tight. That's it. Yeah. Other side. Other side. That's it. So when you are like, sorry, so this side, go to this side. So that. That shoulder down and then that hip towards that shoulder. Oh, this is there. There you go. So that's on that side of the bar. If you're going to go, if you're going to move left on the bar. So I'm going left. So I'm going left. So that's a swing. So you're not going to swing. So you're going to swing. And then it's that. Sorry, that one. That way. Those two things together. Yes. Start around this place together. Swing less as well. But I'm going like a wide group. Is that a good start? Swing it across. Amazing. I don't know if I'm going to graduate from flag school. There you are. There you are. That's it. That's it. Squeeze hard there. There you go. Good. There we go. That's it. That's it. That's it. That's it. That's it. That's it, wow. We'd find you as embosles. So next up we're going to try to bring those three things in together, so you've been working on that. Top arm that. You've got a funky dance move with the hip in the shoulder and hip and then that bottom arm and push. You're going to bring it in and get to the side of the rig. Rye. So one hand, somewhere in the middle. It's going to be the pulling one. You're going to pull that in. Lower two position. You're going to pull that hip up. As well as pushing it out to the side. You're going to find where you at there. Cool. Felly bydd ar â rhan,dyn ni neud y casbyn. T-t-t-t-t-t-t-t-t-t-t-t-t... ...dysgyn gyda'r holl. W-w-w-w-w-w-w-w-w-w-w-w-w-w-w-w-w. ... mae'r temperatio eu presig. Ym amser. So dd-d-d-d-d i-d-d-d-d-d S-d-d-d-d-d-d-d-d-d-d! Cyfnodd iddo, Simon. Cepwodwch yn y fideo, rhaid i chi ddechrau bod gyda'r lighter yn y挂 Mae hwn yn maen o'r graff. Rhaid i chi dweud. Felly i chi'r orio hampau o'i arfer, gyda'i ganddo o'r cyfrynodd. Rhaid i chićud hynny mor gŵ, dwi'n gweithio eich gwneud o'r ymdeitledd. Felly mae'n gweithio, fe meddwl hefyd, sy'n ymdeithid i chi'n gyffrindeadig ac yn ymddangos. Ff y tu, ddim dŵr dwi'n ddrwynt er mwyn i ni yw'n roi bynnu'n ffordd yn y ddyliaw. Yr ystod dwi'n ddydd yn ddyn. Fodd yma. Fodd yma. Rwy'n ffordd, hwnnw. Fodd. Rwy'n ddysgon ac mae'n meddwl o blod. Mae'n meddwl. Mae'n meddwl o'r accident ar y pad. Metaf, rwy'n meddwl o'n meddwl o gynnig. D Everywhere you've got to really crank that shoulder in. You've got to be going, active hanging hard. If you don't, your body's just going to go burn, you're going to do your bicep with this. Wish you get a flag and it's not going to be beautiful. I think that's what I'm doing. I'm still bicep and heavy yeah. Flag is I'd be bicep. I'm going in and it gives you the chance to feel what the whole position is like. I'm going to hold your legs and I can hold, I can hold you quite hard. Or I can hold you easier. I can work less hard and you're going to start working harder and work down your body towards your hip, as you get closer to the fulffrum where you're holding on, it's going to start to feel a little bit harder for you, I might even let you go and you might hold it for a rest of the month or whatever that we're going to do, we'll be nearly there. Big thing here is don't let go of the bar. I didn't think that was necessary needed to be said, so I just put this lady's legs up to here and she just let go, bang, she's structure, very good. Hold on to the bar. Push and pull, super hard. Good, that's it. Top arm, keep pulling, keep pulling, keep pulling. Good, good, nice. Yeah, I think I'm still pulling there a little bit. You've said it a number of times, a body will find the path of least resistance. If you're real strong here, and that's stronger, then why would the brain want to use a different muscle? Especially when you go back to go, part of this is understanding where the weak link is in the chain. If you use the chain more single, I'm at your hang, that's the one. It's not your bottom arm, it's that ability to hold that position. Yeah, that's better. See? That feels stronger, that side. Top arm pulling, bottom arm pushing, and then when you're first going, it's going to be easier for you to just kick out there rather than try and push into it. So just from here a little kick with the feet. Did you get psyched up for the flag? Did you get it? You're going to hit me. I don't hear it. A little spy for adrenaline. I thought you were going to hit me. I didn't know you were going to hit me. You've got big hands. Thank you so much. Like Frank the tanker, I'm going to do one more. I'll do one more. Confidence is strong. Kick out. The proof is in the pudding. Ross has come in today 45 minutes ago, something like that, and he has graduated in his human flag, which we're all very happy with. Three smiles. We were just talking about how the framework, when you follow it, we deconstructed the human flag ourselves to learn it and built it back up. And then when we were applying it to people, yes, Ross can do it, it's such a source-based type because it's so strong, but the people have built up that strength gradually and it might take a bit longer, but for us it's about the fact that the results show that it works. It looks impossible, but that's why we say you can find it possible. You follow those steps within our guys, within our framework, and actually you get that glimmer of they might not feel impossible anymore, and the proof is in the results. Not blowing our trumpet, but we get people to do flags, and sometimes I'm like, how do you do this? I look at a show, I'm working at a workshop and I'm like, that guy's doing the flag. That's exactly it. I think to get from A to B, working in strength and conditioning, you see so many guys and they train harder, not smarter, and me, having come in here and never tried the flag before, I wouldn't have a clue where to go, so I would just fatigue session after session, not know what to do, whereas when you guys systematically break it down and genuinely use it on the video, you see lightbulb moments and I go, oh, oh, oh. Taking that now, you can start pointing the tones, you can start making it look pretty and you can start to have fun, but that's what's been amazing to me actually seeing. This sounds so weird, but I've been on a journey. It's been weird, but it's been good. I feel kind of a semi-graduate. That's quite cool. That's two things for me and that. One, you just learn to move in a new way, you taught yourself something new, which is pretty cool. We don't get to that very often as adults. The second thing is now you've got that understanding of how you're trying to move. It's just a matter of applying strength training principles. So it's an isometric movement, so you go back to what you know about isometrics, to get better at the flag, just create more time and attention, and that's the beauty of the progressive framework in that you can actually build up and find a point which is right for you, because if you're just coming in and you're doing it, you might be getting half a second of time and attention, just kicking up, failing, kicking up, failing, whereas actually now you can go and hold three, four, five seconds, start to put that together, that's a meaningful workout. Rather than spending three months like we did when we first learned and failing until we eventually got it right, and then we broke it down and said that this is a much more effective way to learn it. I think that a lot of people, some people will watch and go, well, look at us flipping out Big Rosses, it's super strong. It still loves it. They will take it. They might not put your fingers on it. But they're going to go east strong, and what we're trying to show you is that everybody's got different strengths and weaknesses, and actually at the beginning of mobility, if you increased your overhead shoulder range, that would feel immediately even better. And then someone else, it might be, that really loads of range, loads of mobility, they've got the scale, but that's not strong enough. Rather than doing a flag in 45 minutes like Ross, you might have to go away and you might work for three, four, five, six, however many weeks it takes, it doesn't matter. You're on your own journey and you're doing your thing and working on what you're at, but just take something like this. There's just inspiration to actually try and have a go at doing something that right now for you feels impossible. It might not be a flag, it might be something even way simpler, but just take it as going, actually you can learn something new if you just follow a nice progressive, systematic approach, like you said. That's a good point. And on that note, what I love about the complex compound nature of this, it will highlight weaknesses and mine is nowhere to hide on that. Mine's mobility, it's awful and what's great on that is, it's like, yeah, that is really bad and you work on it and if that's the weakest part of your kinetic chain, it will identify. I finished playing rugby four years ago and my shoulder range right now is horrific. It's still not great and for me to go, I need to work on building. I knew that, I was like, physical, I'll do these exercises and whatever. I'm just, it's boring like working on it, but it's when it went, oh, if you were able to work on your mobility, you're going to do a human flag. I'm like, well, mobility is boring, but I really want to do a flag, so I'm going to do it because I know it's going to give me an end to that. Do mobility because you should do mobility. Do mobility because at any point it's going to give you something that you really want, then you've got the motivation to do it. That's for me, definitely help. That's me as well. When people say to me, do mobility, I'm like, ah, no, it's boring. Do the flag? Yeah. If you haven't checked out this legend and some of the crazy things he's up to, so the challenge is he does, link to his channel, which is there up by Tim's head. If you want to learn the flag, like, like Rustin might take you more than 45 minutes, but we've got a human flag guide, which is down there. And if you want one of our other tutorials to give you some free tips and help on how to do that, you would be like, that's up there. Say class dismissed. Class dismissed.