Flexibility & Mobility | Iron Neck Training

TIMESTAMPS ⏱
0:00 Intro
0:18 Locked Neck Body Turn
1:53 ISO Hold THORACIC C.A.R.
2:57 Reverse Nordic
3:53 Locked Neck Body Turn

WORKOUT BREAKDOWN
Locked Neck Body Turns- Use the LNBT to isometrically activate the midline and shoulders while opening up the hips and ankles. Make sure to hold the ends of the ROM for a full second.

Iso Holds + Thoracic Spine Rotations (Half-Kneeling)- Utilizing the half-kneeling position is a great way to incorporate the core musculature while providing better stability while rotating. In this drill, we hope to challenge the core muscles in pure rotation while providing a safe place to rotate in a more stable half-kneeling position

Iso Holds + Reverse Nordics (Kneeling)-The Reverse Nordic is a great concentric strength builder for the posterior chain and stretch for hip flexors.

Protraction & Retraction + Thoracic Spine CARs (kneeling) -Utilizing the half-kneeling position is a great way to incorporate the hips and musculature of the core with improved stability. Begin by looking at the anchor point and backing away slowly until tension is appropriate.

Figure Eights + Deep Squat Hold- Now we're taking advantage of the positional strength and increased ranges of motion to test our deep squat position and use the Iron Neck as Reactive Neuromuscular Activation for the posterior chain.

Locked Neck Body Turns + Deep Squat Hold- This is a retest of the very first movement the LNBT. We are trying to get as low as possible and create internal & external rotation at the hip, ending in a deep lunge stance during the exercise to provide work for the hips, glutes and legs.

Look Left & Look Right + Lateral Lunge-Training in the frontal plane requires strength through the "Inner Sling" (adductors, glutes and lower abs) and is a prerequisite to rotational-based exercises as well as proper alignment of the hips, relative to the rib cage.

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