00:00Banded version of nautical means you need a couple of power bands. They can be
00:03different sizes. If you've got different sizes, use the thicker side underneath
00:07your hips. This one needs to go over a bar. Now this is really helpful if you're
00:11not very strong with nauticals or you're trying to do them after an injury, then
00:16this will give you a way more assistance and not as much fatigue. So put two
00:20together like that, okay, into that position. What that'll do is give you a
00:25spring back and on the way down it'll give you assistance. So once you've got
00:30that there, then just drop down because that's going to be around your chest.
00:34That's going to help me up and help me down. The setup's the same as the Nordic
00:39Curl, okay. I need a couple of towels because that's going to protect the back
00:43of my legs. So the bar setup needs to be at a height where when I put my feet
00:50under and then I put the tail under to protect the bar from my legs, when I
00:56dorsiflex my feet, I can lock the back of my ankles into that bar. That gives me
01:02that support. I'll step forward a little bit. This band is now going to help me on
01:06the way down, on the way up. So same position, hips forward, keep your glutes on,
01:12keep your core on. I'm going to slowly go down. The band is going to help me spring
01:17back and forth, okay. Now this, because I've got two here, it's not too much of a
01:22help. So when I come forward, I can still do a lot of work on my hamstrings but I
01:27don't drop as quickly. I can go for longer through here so I've got more
01:31range before I land and I've got more pullback. Now if it's not enough, what
01:38you need to do is make these bands shorter, okay, and then you'll get way
01:42more spring back and forth. Okay, just as a heads up, if you become a member of
01:47this channel, you can get exclusive access to the exact exercises that we
01:51give our clients here in the clinic.
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