04.11 Key Points: Effort 2 — Transcript

04.11 Key Points: Effort 2 — Transcript (English)

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Transcript

Welcome to another Key Points lesson.

We are almost at the end of the Intensity Modification segment, and we have one more Key Points lesson and an accompanying practice lesson to go in relation to the Intensity Modification with the concern for effort.

So we will look at another sequence of movements with different movement dynamics.

So let’s take a look.

We’ll start in a kneeling position with the hands roughly under the shoulders.

And from here, we’re going to step back into the Peak.

Remember, there should be no strain in your hamstrings.

So if you don’t feel comfortable bringing the heels down or alternatively, for example, if you can bring the heels down, but your upper body rounds, then you bend the knees.

So in the Peak, our primary objective is to keep a straight line from the wrist to the seat bar, right?

And remember the arms are pressing forward and down to keep this peak shape together.

So feel free to bend the knees.

If your knees are bent, your heels are off the floor.

Also, maybe your heels will be off the floor, even if your knees are straight.

Although if the heels are off the floor, you might want to bend the knees.

It becomes easier to keep the peak shape.

So we spend just a little bit of time here that we have the straight line really press forward with hands to keep the peak, and from there we’re going to come into a plank.

We’ll bring the shoulders above the wrists so both the feet and the hands are shoulder widths and everybody is familiar with planks.

The idea is that you want to keep a straight line like when we’re standing so from the heel to the shoulder it should be roughly the shape you make when you stand.

You don’t want to drop the head, you don’t want to look forward.

Make sure that the neck is exactly in line with your spine and also, for example, if doing a plank is already challenging, you do it for as long as you can with the calm breathing and feel free to bring the knees down at any point.

And also, in order to create Distributed Activation, which will give you more strength.

When the hands are on the floor you’re gripping them forward and the toes are gripping back.

This creates this force which helps your body to maintain the plank shape.

So from the plank we will do a couple of press-ups, and again the primary objective here is not to go all the way to the floor but to keep the form, keep the straight line.

So the press-ups maybe very very small.

Also the arms will stay on the hip width part line so the movement of the arms is gonna look like this and not like this and also we don’t want to bring the chest in between the arms so the plank and the arms just do a little bit this movement and we draw the shoulders down.

So this is what it’s going to look like.

Again the next cycle I’m going to give you one more tip.

You can think about this movement as consisting of four phases.

So look, currently we are in a plank where your ankles are 90 degrees roughly, you’re gripping back with the toes, the hands, so here is 90 degrees and you’re also gripping forward.

The first step will be to grip more with your toes so that you extend the ankles.

So see what happens.

We extend the ankles a little bit more and that results in the shoulder coming a little bit forward in relation to the wrist.

Right?

So we started here but then because we extended the ankles it pushed the entire body forward and our hands will move like this in relation to the shoulders.

We still try to keep the plank and then from here, so our hands move like this, we begin to bend the elbows a little bit and that will result in the body marginally going slightly down.

Now the angle here, it can be literally just you know one millimeter.

The furthest you will go is 90 degrees so you could potentially come all the way here but only if you can keep the shape and the breathing stays calm.

But if you you feel a little bit tired, then you can do just this much or just this much, you know, just one centimeter is fine, or you can even not bend the elbows at all.

You just go forward and then you will go back.

Then you will skip the step of bending the elbows.

But if you can bend, then you extend and look, that was step three, right?

And then step four is return back.

See currently the ankles are extended And then we return back.

See?

See how clear, maybe this much of movement there is due to the extension of the ankle.

We’ll see one more time.

So step one, see?

extend the ankles.

Step two, bend the elbows just a little bit.

Step three, extend the elbows, ankles are still extended.

Step 4 - Return Back.

Again, if for example you did a couple of press-ups and your breathing became very irregular, just bend the knees, bring them on the floor and rest.

So don’t do more than you absolutely have to if your breathing becomes irregular.

And also, again, as we did in the previous lesson, rather than putting all your energy into one repetition, try to just do a little bit and try to even all the repetitions out so that all the repetitions are controlled with approximately the same effort.

So forward, bend the elbows, extend the elbows, return - four phases.

Sometimes, you do maybe two repetitions clean and then the third one, the fourth one, you start getting tired and the phases of the movement get lost.

For example, from bending the elbows, you return immediately to plank, so you don’t separate phase 3 and phase 4.

So try not to let that happen.

Try to perform every phase really, really clean and just don’t think about bending your elbows too much.

And again, if, for example, plank is fine but press-ups are not so fine, then either just in the plank or make sure that bending the elbows is just very… the amplitude is very, very small.

And then after we do several repetitions, we return back to the peak and then we’ll just bring the knees down and that’s going to be the end of this sequence.

Again, similar to the previous effort sequence, the goal is to keep the breathing calm and we recommend to repeat this sequence on different days when you feel your energy at different levels.

So you feel very energetic, this is how you perform it, and then another day you feel kind of tired, and you will perform it in a completely different way.

So give it a try in the next practice lesson.

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• Transcribed by: Auto-import
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• Date: 2026-02-03