What's up, guys? Jeff Cavaliere. Athleanx.com. So when you wake up in the morning, if you look at
all like this, I'm talking about the gyrations that I'm going through here, the twists,
the stretches, the tightness in the hip flexors, right, the back just does feel like you can't even
move it or turn it at all. If that is you, then I have the solution for you here. Because I'm going
to show you one thing-- and I know there's some other things I gave you in the past to do in the
morning, but this is the one thing if you have really no time at all to drop down on the floor
and do because this is going to fix a lot of those issues that you're feeling in one shot. All right,
so with that being said, got a new feature here. A lot of sports channels of the replays and
telestrations, well, we have something called the telestriation. Don't worry, it's cool. All right,
so what's this exercise? Now, first of all, as I said you're going to be on the floor to do it,
and every single person can do this. It doesn't matter what your strength level is,
what your ability level is. You can do this. All right, and the thing is you got to first
think about what might be getting a little bit tight and screwed up when you sleep overnight.
Because you're sleeping for maybe six, eight, ten hours-- Jesse, 14 hours-- and
you got to undo some of that because we tend to get really stiff. Well, think about it,
if my arms are by my side like they probably are, we're going to get some lat tightness because
that's where we stayed there the whole night. If I sink into the bed at all-- which if it's
soft enough you will-- you're going to get some rounding of that thoracic spine. Your hips are
also going to sink in a little bit too so they're going to be in a little bit of flection, okay,
so they're not fully straightened out. So you get some hip flexor tightness. You're not really
rotating. You might like to lay on your side, but you're not keeping your torso here and turning
from the top to get actual rotation through the thoracic spine so you can get tight there too.
So we can fix all these things and this is what it is. The exercise is the bridge reach-over. Okay,
so now, what is so great about this? Well, this is where we want to start breaking down piece
by piece. And this is where I say, Hey, boom, right there, and I freeze it. And now I have the
opportunity to break out my telestriation. Hey, hey, hey, that's my idea! Jesse,
it is Jesse's idea actually, but it's a good one. So now look what's happening here. First of all,
I'm pushing through the heels, all right. And I'm trying to drive up in that direction. But what it
does is it enforces this glute activation. And not just that, because we have the knees bent here,
we get hamstring and glute coactivation, which is how they always prefer to work. People tend
to let the hamstrings dominate, they don't let the glutes do enough of the work, and that's what
leads to an overload on the hamstrings and a lot of hamstring strain. So at least you're training
this to work in the way it prefers to work. But beyond that, look at the hip extension I get. I
actually get even a little bit of a bow at the top because I'm getting all the way through.
And a lot of times we don't ever really extend fully through to the top, and we know again,
just a little bit of flection at night we need to get through that to feel like we're getting
rid of that tightness. So we have activation here in the glutes. But beyond that, what's
happening here with the lats? The lats are getting stretched out in that direction. Arm up overhead,
right? Attached to the top of the humerus here, separated from the hip itself. These two points
getting further and further apart from each other here like that. And now we have some stretch on
the lat so that second problem is done. And then when we look here, this is the key for me. We get
thoracic extension and we get the rotation in this direction. So if I clear that off, we can see it a
little bit better. Again, extension and rotation because I got to reach to the opposite side. So
in one move we're getting all of that. And by the way, very little rotation here at the lumbar spine
because we know that we don't want to try to do that. We don't get rotation from the lumbar spine.
It stays in alignment with the hips. We're just reaching up and getting the rotation from where
it should come from, which is the thoracic spine. So again, you alternate here. If we go back and
take a look at what it looks like, one side to the other like that, each time drive it up as high as
you can, push through the right leg to reach over to the opposite side, push through the left leg to
reach over to this side. An amazing exercise that, again, any person can do. Drop down on the floor
in the morning, do five to each side, maybe do it twice, you're good to go. So there you have it,
guys, a quick stretch that you can do every single morning that's going to undo a lot
of the things that are happening when you sleep to make you feel a hell of a lot better and get
you off on your day in the right direction. Guys, remember, if you're looking for programs where we
build all of these things into everything we do because it all matters. How you feel not just
during your workout but after your workout may be even more important. All of our programs are
available over at Athleanx.com. If you found the video helpful, if you like the new telestriation
feature-- Jesse's idea by the way-- leave your comments and thumbs up below. Make sure I do more
videos of them. If you haven't already done so, click subscribe, and turn on your notifications so
you never miss a new video when we put one out. All right, guys, see you soon. Telestriation.