Hi, I'm Laurie Hernandez in Las Vegas
here to show you how to train the CirqueWay
and flip your workout into something extraordinary.
Today, we'll be working out with Vitor,
a performer in KÀ,
our Las Vegas show filled with gravity-defying vertical stunts.
And as you train along with Vitor,
we'll show you how to defy the everyday too.
Vitor performs incredible feats
10 shows a week every week,
and it takes a lot more than a solid core to do it.
Ready to work out the CirqueWay?
Let's Cirque It Out.
You should consult your physician before starting this
or any other fitness program
to determine if it is right for your needs.
Do not start this fitness program
if your physician or health care provider
advises against it.
If you experience faintness, dizziness, pain
or shortness of breath at any time while exercising,
you should stop immediately.
Hi, I'm Matthew Miller,
I'm a performance conditioning specialist at <i>Cirque du Soleil</i>.
As a performance conditioning specialist,
it's my job to help make sure these performers
are strong enough and durable enough
to endure 10 shows a week and almost 500 shows a year,
and still bring you the performances
that you love seeing.
Hi guys, what's up?
My name is Vit, I'm from Brazil
and I'm doing capoeira and I'm acrobatic at <i>Cirque du Soleil</i>
doing the jester at KÀ.
Woo! Come see us!
With any fitness program or regiment,
one of the most important things
is movement prep or warm-up.
So what we're gonna do is 5 dynamic movements
followed up with 4 active stretches
to get Vitor a little bit more warmed up
to get going into his workout.
Alright, Vitor,
so we're gonna start off with those high knees,
chest up, get those knees above your hips,
20 times, get it.
1, 2, 3, 4, 5, 6, 7, 8.
Very good.
Excellent.
Next one, butt kickers.
You want to get those knuckles on your butt,
chest up
and pull those heels all the way to your palms.
20 times, ready? Go.
As you're doing this one,
we want to try to feel a stretch in those hip flexors
and you should feel those hamstrings
fire up pretty well during this movement.
And perfect, excellent.
Next one, classic, this is jumping jacks.
The spin on it is that we want to make sure our elbows stay straight as possible
so we offer the shoulder as much mobility
and warm-up as we can get.
So let's get 20 jumping jacks
keeping those elbows as straight as we can,
offering as much mobility into those shoulders as possible.
Go ahead.
Good.
And as he's doing these,
one thing you want to try to keep in mind too
is we don't want to jump jack in front,
right, we want to keep those arms behind the ears
to offer as much mobility as possible.
Excellent, Vitor.
Beautiful, alright.
Next one in this set is air squats, right.
So we want to make sure we counterbalance
and most of the weight is set back onto the outsides
of our feet and our heels,
our knees are over our toes
and our chest is up.
So if you'd like,
you can keep those hands out in front of you
to counterbalance that movement.
Ok, Vitor,
bring those feet a little bit closer together,
stack those feet underneath your shoulders,
drive those knees out and sit into that squat, good.
And you can roll through it a little bit quicker
being more dynamic with it,
excellent.
So as you begin this movement,
you might not feel that you can get all the way
into that depth
but as you start to warm up,
you should be able to feel
that you can get a little deeper with each repetition.
There you go.
Nice, Vitor,
chest is up, hips are back,
weight's on the outside of his feet and his heels
and his knees are driving over his toes.
Perfect.
Alright, Vitor, excellent.
Next one,
we've got a twisting heel touch, right.
So we're gonna open up your stance,
we're gonna turn those toes out,
keep those hands wide open
and you're going to twist,
you're going to press, push your hips back
in order to reach down to the opposite heel.
You'll feel this the majority
into your hamstrings and your adductors
and then we want to add a twist
to get some thoracic mobility in there as well,
alright? Go ahead, 10 a side,
twist and rotate, good.
So as you can see,
one thing that's really important with this movement
is that he's driving his hips back.
We're not just dropping the shoulders forward,
we're actually pushing the hips back
which is gonna enable us
to keep our back super straight.
<i>I can feel my hamstrings.</i>
Yeah, hamstrings, adductors.
Good.
And then we add that twist
in order to achieve a little bit of thoracic mobility as well,
and in order to get that twist
you've got to turn your head,
you can't just spin your shoulders.
Perfect, Vitor, excellent.
Good.
Perfect, alright.
Now we're gonna move into the 4 active stretches
that we'll do in order to get a little more mobility
into his lower extremity.
Since he's an acrobat, right,
and specializes in martial arts,
we want to make sure those hips are nice and loose.
So, that first movement right,
we're gonna go into that giant lunge,
yep, and we're gonna open up
the front of the hips
so keep that back leg off the ground,
good,
keep your weight here
and we're gonna drive that right arm
up and over,
good,
and as you're doing this feature
I want you to drive your hips forward,
good, and that will open up the front of your hip,
perfect.
Each of these stretches
you can hold for about 15-20 seconds.
Excellent, perfect.
Now moving to the second one,
both hands down in front of you.
The idea for this one
is we want to try to press the hips as low into the ground
keeping as proud a chest as possible.
You can be mobile with this one,
so Vitor if you want,
you can kind of press into your toe,
you can move yourself forwards and backwards
and this will open up the back of that hip.
You may feel this in the front of your hip flexor
or you also might feel this in your hamstring on this side,
all depending on where you are tightest.
Perfect, Vitor, excellent. Alright.
Next one, we're gonna twist open,
so let's actually have you turn around.
Perfect, yeah.
So from the hands down,
we'll have him twist towards the bent knee
to add that thoracic mobility
and this will also generate a deeper stretch into that glute
and hip flexor on the right side.
Perfect.
Same thing, about 15-20 seconds each movement.
Perfect, Vitor.
Settle back to your right knee for me.
Yeah, settle back all the way to this knee,
chest up
and then extend that left leg.
So now we're gonna transition
into mobilizing the hamstring,
and again we want to be active
so we want to use the quad
and the dorsiflexors of your foot,
engage them in order to really mobilize that hamstring.
Good.
Keeping your chest up as much as you can
will offer the greatest mobility into that hamstring.
Same thing,
you can be a little mobile with it,
you can kind of be ballistic
just to kind of get that muscle warm,
perfect.
And then we'll repeat the same thing on the other side,
good, so chest up
and pull the arm back,
excellent.
And you can see he's driving his hips forwards,
right, getting as much mobility into the front of that hip as possible,
engaging that glute in the back,
actively pulling his posterior chain and shoulder
and staying tight throughout his core.
Perfect. Go ahead down two hands to the bottom.
He's gonna keep his hips low, his chest up
and again you can create a bit of extra mobility
by moving forwards and backwards,
side to side,
however you'd like to do it.
Good, Vitor, good.
Go ahead and turn towards that bent knee,
yep,
excellent.
Now we're just offering that thoracic mobility
along with increased glute
and more hip flexor.
Perfect.
You can settle back to that left knee,
good, here we go
and we'll activate the front of that shin
and your quad in order to help relax that hamstring
and then keep your back straight and move into that stretch,
good, lean in, lean in,
there you go.
Where do you feel that most?
- Here. - Perfect.
- Right here. - Good.
- It's a very good stretch. - Excellent.
So now that we've done our dynamic movements,
we've gone through our active stretches,
now we're a bit more ready
to get into the strengthening portion
of our workout.
So for the strengthening portion of this workout,
there's 3 exercises
and the intent of these movements
is gonna take a little bit more time,
we're not trying to do these fast.
So for this first exercise,
we're gonna be doing a unilateral deadlift
into a tuck
into a reverse line,
so it's really gonna focus on
strengthening that posterior chain
while offering coordination and balance at the same time.
So,
reverse,
there you go, excellent,
and squeeze that left glute,
come up to the top
and rest that kettlebell on your knee,
tuck it up squeezing that left glute,
place the foot down and step back into a lunge.
Yes.
Keeping your shoulders over
your center of gravity or over your hips,
you want to try to not lean forwards
when you go into that lunge.
So here, we're driving the hip back,
perfect, Vitor, squeeze up,
tuck the knee up in front
squeezing that left glute,
keep that left knee straight,
good, and now step back into the lunge.
Vitor is doing this super slow,
you don't have to do this as slow as him
so add a little bit more pep to it.
So, lunge,
stand out of it,
tuck
and reverse lunge.
Yes.
Let's do one more, ok.
Tuck, squeeze that left glute and step back.
There you go,
challenging his central nervous system and his balance,
perfect.
And step back into that lunge.
Perfect, great job, Vitor.
<i>Hoo!</i>
The second movement we're gonna add
is a goblet squat.
So,
feet a little bit closer together,
good,
and sit back into that squat.
Excellent.
So you can see the majority of his weight
is on the outside of his feet and his heels.
His hips are driving behind
while his chest is staying up
and his knees are driving over the tops of his toes.
The other thing that will really help with this movement
is controlling your breath
so at the top of the movement you inhale,
hold the breath,
sit into the squat
and then as you get out of that sticking point,
you exhale.
Good, Vitor, let's do two more.
Last one.
Perfect. Go ahead and place it down. Excellent.
The third movement in this small circuit
is gonna be a foam roll plank.
So it's basically a more difficult version of a plank.
Onto the foam roller.
So straighten those legs out, perfect.
Elbows are underneath his shoulders
and then from here he's gonna stay nice and hollow,
his abs are gonna stay engaged
and he's going to extend and return.
Excellent.
Two.
The other thing you can notice is that Vitor's eyes,
his gaze is staying forwards
which means that he's staying up and engaged.
Perfect.
Good, let's do 4 more, Vitor, these are perfect.
7,
nice.
You can see how much he's using his lat
incorporating with his core with this movement.
Last repetition, Vitor,
and rest, perfect.
So these are the 3 movements
as part of the strengthening part of this workout.
We're gonna do 5
on each side of the deadlift.
We're gonna do 10 goblet squats.
We're gonna do 15 foam roll planks
or plank foam rollers.
Complete this set for 3
and make sure you're resting as much as needed.
There's no rush with these,
we really want to make sure that the muscles are fully recovering
so that we're capitalizing on gaining strength
instead of building stamina.
So on to the next section of our workout,
this is the metabolic conditioning part.
So the key to this part
is that we're not focusing as much on strength
as we are focusing on stamina.
So for this workout,
there's 3 sections, ok.
Each section of the workout
starts at a 5-minute increment.
So the beginning of the workout starts,
you start your running clock
and Vitor will begin the first section.
At the 5-minute mark,
you have to be completed with the first
because the second one starts
and then at the 10-minute mark,
the third one starts, ok.
So the first section is a couplet,
two movements.
We're doing a squat press
and we're doing a deadlift bent row.
So, I'll demonstrate these really quick for you, Vitor.
So we're going to take our dumbbells.
For the squat press,
you're going to take the dumbbells
and place them up on your shoulders,
ok.
From here, we're going to assume that squat position
we just talked about before.
You're going to take a full squat,
hips below knees,
stand and press,
ok.
So, squat and stand.
This is going to be done for 15 repetitions.
When you're finished,
you're going to move forwards
into a deadlift and a bent row.
So, feet are standing underneath your hips,
we're going to push that butt back
in order to get the weights in front.
Once we're in this position,
you row once,
lengthen, and then stand again.
This exercise will be completed for 10 repetitions.
You'll do both of these exercises
for 3 sets.
You have 5 minutes to finish.
Any time that you have left after
is the rest before you begin the next couplet.
It should take you between three and a half and four minutes
if you're hustling,
ok, so earn that rest.
- You ready, Vitor? - I am.
So the first portion,
15 and 10,
we've got squat press
and then dumbbell bent row.
You ready? Go.
Good.
Try to string those movements together
so as you press,
take that weight right above your head,
yes, squat and press, good.
Move a little faster for me.
There you go, when you press,
press those hands all the way behind your ears,
there you go.
Squeeze those glutes at the top.
Nice. That's the pace you need to do
in order to keep this going.
Good, Vitor.
Good good good,
sitting back, he's keeping his chest up
and he's keeping breathing
so make sure you're actively breathing,
get those 15 reps.
Good, Vitor.
Good and 15, excellent.
Alright, now keep those feet a little closer together,
start with the weights to your side,
drive back and hit that bent row.
And row,
1,
lengthen and stand, good.
Send it back.
There you go Vitor, come on,
we've got 90 seconds left
until we begin the second portion of this,
of this part, there we go.
Keep digging. 3,
4,
good, last one
and 5.
Good, rest.
Perfect. Hang those tight,
alright.
So you've got one minute to breathe
until we begin
the kettlebell swings and the burpees.
At the 10-minute mark,
your last portion,
which is called an L-sit.
So you're going to take your dumbbells.
This is a difficult movement,
this is a CirqueWay movement.
What we'll do,
you're going to start in a seated position
with your hands on the dumbbells,
and you need to accumulate two minutes of an L-sit
in your 5 minutes.
So from here Vitor, you're going to press up
and just hold,
with your feet and your butt off the ground,
for as long as you can
on a running clock.
If this is too difficult,
you can do hollow hold,
so from here,
just press up so that the only thing touching
is your lower back,
legs are up, shoulders are up,
staying tight in a hollow position.
And again if that one's too difficult,
you can accumulate time
and just do a traditional plank.
Cool. Vitor, are you ready?
Alright.
Same rep scheme:
15 swings
and 10 burpees,
so you got 15 seconds left, are you ready?
- I am. - Alright.
So remember as you're doing these kettlebell swings,
make sure you're using an appropriate weight
that allows you to keep moving through all the repetitions.
Vitor, 3, 2, 1,
go.
2, good,
so a little less bend in your knee, Vitor,
just swing, just hinge at those hips,
there you go, keep the back straight,
excellent,
and relax your arms, nice.
Keep going, keep going, good,
8, nice,
9, keep driving,
you want to think about pushing your heels
down into the floor,
good.
Excellent. Sit back into those hips.
Good, last few,
good, last one
and good. Place the kettlebell down.
Let's go ahead and start those burpees, my man.
Straight down to the deck,
touch your chest and your thighs to the floor
and then make sure you jump
all the way into the burpee,
you want to try to avoid jumping into those toes.
There you go Vitor, come on,
3, move a little faster,
move a little faster,
4, we got to earn that rest at the end, come on.
Alright, Vitor, come on,
these are the last 5 reps,
keep going,
we only got about a little less than a minute left
and before we begin those L-sits,
there you go.
Come on, last one, last one.
And breathe. Good.
Alright. So as you catch your breath,
we're gonna set this up.
Remember the next part, folks,
is we're gonna do that L-sit.
If the L-sit is too difficult,
you can go into that hollow hold
and again if that hollow hold is too difficult,
you can go into that plank,
alright.
So the idea here is he has 5 minutes
to accumulate only 2 minutes.
So even if you break it up as you go,
that's it,
so if you do 5 seconds at a time and come down,
just make sure you're either spotting a clock
or you have a separate stopwatch.
Alright. Coming up on it,
3, 2 and 1.
Excellent.
So the idea here, right,
the only thing I'm looking for
is that your heels stay off the ground
and your butt stays off the ground.
You don't even need to keep those knees straight,
so if you want you can bend those knees Vitor,
it helps focus on pulling those abs in a little bit tighter.
Alright, Vitor, keep going, come on,
we only got a little bit left.
Ah, next, come on, come on,
we only got 10 seconds left, you ready?
Keep them up,
9, 8,
7, 6,
5, 4,
keep it tight,
2, 1.
Time, brother, good job.
Yes.
- Thank you, brother. - Excellent job.
So that was the end of our metabolic conditioning set.
Next we're gonna move forwards into our cooldown,
and the cooldown is gonna be mostly passive stretches
and passive movements to allow the muscles to lengthen and relax.
Unlike what we did when we first started,
which was active movements to get the body ready,
now we cool down and let the body relax.
Great job, you guys.
Thanks so much for this.
I don't expect a lot of us
to be going vertical anytime soon
but I think you'll start feeling the benefits of this workout
almost right away.
The body can do pretty extraordinary things,
all we have to do is work for it
and Cirque's artists and coaches are here to show you how
in our other videos.
So don't forget to get active
with <i>Cirque du Soleil</i> in our next episode.
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