The Most Effective Warm-Up for Athletes: The RPR Method (Improve Mobility, Movement & Recovery)

[@mrodock]

1:32 ribs 4:15 psoas 5:35 glutes 6:12 quads 7:08 hips 8:04 lats 8:45 supraspinatus 9:12 shoulders 9:45 calves 10:25 neck 11:47 anti-rotation

[@Zen-t2j]

Legend

[@namesake7139]

MVP

[@ramblr5900]

which groups are the best for warming the Front Rack Position for Front squats? Are people still applying these methods today after three years? you know people have short term memory and constantly change.

[@NextLevelAthleteProgram]

@@ramblr5900 shoulders, lats, supra, and neck I found to be pretty helpful

[@Hunter_lemon]

This actually helps. What he says sound ridiculous, but definitely giving me sort of instant relief on my back

[@johngardner7575]

A lot of commenters have no idea who Cal Dietz is. The guy has forgotten more about strength training than all of their knowledge combined.

[@northernwrx]

This was crazy, I was sweating and I was thinking it was brighter and then he said on the video. Crazy

[@Health.and.Frischness]

Been using RPR for about a month now and LOVE the results. A creaky left knee that always hurts until extensively warmed up is now good to go with 3-5 seconds in between sets. A bum left glute which led to hip pain so bad I thought I was looking at surgery at 42 feels STRONG after a few sets. All of this is interesting and beneficial to anyone who takes it seriously and applies it. I'm curious to re-read Anatomy Trains and see if I can make more sense if it all. Thank you Mark and Cal for recording and sharing!!

[@ronaldcapeaujr4124]

Which of these do you use for knee and hip ??

[@ronaldcapeaujr4124]

And glute ??

[@NoNeckNoProbz]

I'm really curious, if you just fire up your SNS because you're putting yourself in pain?

[@Health.and.Frischness]

@@NoNeckNoProbz I've wondered the same thing. I'd love to see some studies on that. For what it's worth, 2 years later I'll still use rpr from time to time, and it does seem to provide a near instant sense of "release" in certain areas for me, but I've found more benefit in terms of creaky/tight joints with training for full ROM.

[@07.buddhi]

Hi! Did you manage to find something interesting in Anatomy trains? Any correlations? 🙌🏻

[@raulflores7144]

12:33 "work on each other" with the hand motion too XD

[@mslollipop25]

FANTASTIC video! Thank you so much to Cal Dietz for sharing this for free! Amazing, quick system!

[@rajatshrma3]

Great video Mark. Please do more of this kind of videos.

[@petrl9838]

Awesome! It looks like vodoo, but hearing jl and cal talk so passionately about it convinced me to try it and damn I had a great training day, very promising! Thanks a lot for this content

[@AjaychinuShah]

This is also my first time here and I am not a skeptic at all. Looks like a rapid Military method if you can say that online even here. I've been using this RMM for quite a while it is quite actually useful to Jiu Jitsu Jutsu yes very Brazilian with elbow and rotator cuff inverted also third is wrist and can throw in hand sapinate-sapinated as well. But lying down, excellent to Chest Press even.

[@AjaychinuShah]

Invert at same time this top down: rotator cuff -> elbow -> wrist -> hand. 👍

[@simeon8967]

@@AjaychinuShahw

[@AjaychinuShah]

I just wanted to add the Recovery needs Mind to backup. I mean read a damn book and stop aching too much. If the Mind can backup some we can get excellent Disconditioning with Recovery. But folks just threw the Mind out of the equation with the baby sink.@@simeon8967

[@glscsportz3824]

Well done, REALLY Good Stuff... and its FREE LIKE Oxygen!!! The Best things in LIFE is FREE.... let's start something like this in South Africa... !!!

[@susannahnelson9825]

The Origin concepts of RPR come from SouthAfrica .. check out Douglas Heel Be Activated

[@huang5394]

My trainer ask me to do it before training, and I was skeptical though it works so well

[@fdcox1971]

What kind of dark magic is this? This provided immediate relief from the breathing restrictions and shoulder/back pain that I have been experiencing for several months/years.

[@ryanlen5337]

Eastern medicine. Look up Gi gong

[@brantleywatts1811]

@@ryanlen5337 acupuncture

[@mydavegabicycle]

This is based on something called Chapman's Reflexes, aka Neurolymphatic Points discovered by an Osteopath. Originally was used to treat more systemic conditions (organs and stuff) but a Chiro named Goodhart realized it had more direct effect on Muscle Activation. And here we are. There may be overlap with some Acupuncture but from my understanding, it wasn't based on it originally. Independent invention.

[@bobcooter]

Very interesting, that ginge' has some really golden techniques. I swear as a little kid doing Karate I used to do some of these moves to myself out of instinct but I stopped when I got older thinking I was just being weird!

[@piter00711]

Thats for this amazing content, I really appreciate that you share your knowledge and dont understand people who are so arrogant

[@weidongren3741]

what a treasure!

[@Eudaimonia88]

Loving Mark Bell. ❤️

[@Health.and.Frischness]

And LMAO at all the people shitting on the supraspinatus... He's not saying that's where it's located. That's the whole point of RPR. How did you get that far in the video without freaking out and saying "YOUR GLUTES AREN'T ON THE BASE OF YOUR SKULL!" Give something a chance before you shit on it.

[@incorectulpolitic]

Hi, Are there RPR points to rub to increase ankle range of motion? If yes, where are those points? Thank you

[@richardsheeran4592]

If you hit the calf and tib points it should begin but truthfully you should hit the full sequence in case there are misfire in the pattern

[@AjaychinuShah]

It's a nice computer like repair and update system, IMO. 👍 👌 Great keep it up and running*

[@jeremybadley9899]

Simon Pegg looking jacked

[@TheYeqy]

Wow, touching myself never felt this way 😱 don't know if I'm suppose to cry or celebrate 😂

[@igorfitness]

Super interested show

[@barryjensen4519]

Dear Mark Bell. I have been watching alot of your old videos with silent Mike. I miss those days. We miss those days. Watching them makes me happy and is motivating. This chest rubbing shit makes me want to take a nap. I understand moving to the future and a new self is great. Please please please, one video of you, Mike, maybe even that short chubby bearded guy lifting and being Strong. I almost erased this and didn't post this but give me a reason to buy a new pair of strong wraps, sleeves, belt, maybe even a your off the team button.

[@georges5233]

Followed along and I’m sweating!!!

[@HeatherVella]

This is the first time I’ve seen RPR and it looks to me to be fascia neuromodulation

[@djdejesus_213]

Our football coach made us do this, we laughed at it but damn this shit worked

[@Brndndutton]

Awesomeness!!!!!

[@ronaldhennebach8544]

Great tyvm!

[@DirtyDimsum]

When Jesse tested Mark's psoas and mark said no psoas LOL

[@DemandStrength.]

What in the texas is this

[@oneoverzero5696]

you dont know what you dont know. try it several times and see

[@christophersmith3254]

I looked up at 7:56 The light in the room was white as heck

[@davidhojnacki1043]

Definitely a saved and downloaded video

[@fatihalpay4903]

What is spot of hamstrings?

[@DanielSim-f6c]

this on some voodoo woo woo hippe type of stuff. aint no nobdy got time for this.

[@BCIhivatalos]

👑🥇brilliant man🥇👑👍✌

[@fatihalpay4903]

How do you know this spots?

[@olieif]

Basically Douglas Heels 'Be activated'

[@catedoge3206]

bro wat :O it works

[@fkn16v]

Yes it can help. Be persistent thou as its not a 1 time thing, sometimes it works well for me and other times not so much, keep doing it daily and over time you will never know how you existed before doing it. Only thing im not certain for myself if someone has excess body fat in certain areas does it still work or must the people dig deep to find a particular spot.

[@weidongren3741]

On the second thought, if you unlocked the body protection mechanism caused by (lower)foot arch, is it possible the Opportunity of injury to rise?

[@simeon8967]

Yes

[@fallawmyo_fitness]

no, because you would have activated zone 1 (psoas glutes and hamstrings) - they will take back most of the load the lower foot arch was before@@simeon8967

[@gm08351]

0:49 you wanna know what else makes you feel "lighter"? losing weight

[@nitai154]

Yes my thoughts exactly.... sssooo we should take advice from a fat sloppy dude

[@ramblr5900]

Any still applying these RPR concepts after three years?

[@fkn16v]

[@username0928]

I saw video were some of the o line men from the tampa bay buccaneers were doing these.

[@steveplant3970]

Mark, are you using RPR regularly now? Are you finding it effective?

[@dprfail]

that's what i'd like to know most comments sound like shills

[@DonJohnson13]

@@dprfail how exactly do you "shill" for a FREE technique. It literally takes a few minutes to try this yourself. If it works, great...if not you wasted a few minutes.

[@simeon8967]

I’ve done it for about 7 months twice a week and it definitely works

[@ShannonTabbert-u6s]

Julian Field

[@allenjorge9431]

This is Chinese medicine Acupuncture worm up

[@EnlightenedRogue24]

Allen Jorge - It’s actually acupressure not acupuncture. Finger pressure is used rather than needles. ☝️🥴

[@michaelanthony4750]

My ribs were super sensitive. Very weird.

[@TonyParkes50]

Calf mobility is related to caffeine and can be helped by rubbing your belly? Anyone wanna buy some beach front property in Leicester?

[@kylehansen2228]

Where the hell is Leicester?!

[@2oldskoolforever]

I was here first nice video

[@HemingwayJoy]

750 Balistreri Shore

[@DunlopNorman-i7k]

Theodora Cape

[@krzysztoffaron6644]

💪

[@brendantierney37]

Smokey looks like a dog trying to clean himself

[@ClassicGainz]

Strange massage but I dig it

[@samgoodwin783]

Mark looks like jacked Gollum

[@RichFitzwel]

I would get arrested if I did any of this at a local gym

[@Yonatannakamoto1]

، no extra??

[@InaJackson-zm3fb]

Taylor Susan Young Charles Gonzalez Timothy

[@harmindersidhu7615]

He knows necromancy 🤔

[@GenciOsmanie]

Davis Gary Brown Betty Clark Donald

[@cornnellify]

Made me sad that the guy thought he could tickle himself 😞

[@michaelyoung6837]

Nothing new under d sun ae, this d stuff d old folks did

[@mikeafhgaefiuawhgewahrgare4257]

what

[@somerandomguybody6514]

um is this a joke or something i truly dont know. Can someone explain why the chin for glutes and the belly for calves work???

[@cyborgar15]

Ancient Chinese Secret...

[@EnlightenedRogue24]

cyborgar15 - 🤣👍

[@mantapdjiwa9768]

Its Qi gong nerve acupress, I has a connection between my right pinky knuckle and my right oblique.

[@simeon8967]

Fascia lines

[@NxndbhduKnbsuxdh]

Garcia Susan Smith Helen Anderson Amy

[@LeticiaBrooks-t1s]

Harris David Martin Carol Moore Michelle

[@JackDagnaIs]

I'm gonna go rub myself for some sweet release.

[@dannybirch9429]

Jackson Michelle White Frank Allen Laura

[@DanielFirenzie]

Is this some delayed april fools joke?

[@jeffersonbuckles8905]

Idk whats happening in this comment section. I'm convinced the average IQ is around 80. This obviously doesn't work, the guy doesn't even know where the supraspinatus it lmao

[@Itsraininben]

@@jeffersonbuckles8905 Right? And good luck getting to your psoas while you're standing up

[@克立张]

Swanky Banker He never identified where the supraspinatus is so how do you know he doesn’t know where it’s at...? This guy has a masters in kinesiology and has been teaching olympic strength and conditioning at the University of Minnesota to their sports programs for 20 years. I think he knows where the supraspinatus is located. What was that about an IQ of 80? Are you contributing to that, too?

[@masonnowak5660]

@@jeffersonbuckles8905 He knows where the supraspinatus is. The RPR points don't go exactly where the muscle goes.

[@davidfernandez8515]

Do you even know who these guy is?

[@isaacs3397]

We do this at school in our weights class and I don’t find it nearly as effective as actual hitting the muscles directly

[@bigsidrealprisontalk9173]

When you gonna have me on To have a bench press contest dude you scared to have me on your channel

[@robertschneiderptdpt7540]

That's not even close to the supraspinatus🤣🤣🤣🤣

[@IntelligentProbe]

smh

[@andrewskratt9552]

this guy needs a good shampoo and conditioner

[@mercantile1803]

uhhh I am going to respectfully say this is mostly nonsense. For me, I'm gonna need some science to explain how massaging your belly affects your calves.

[@iliketospoonthings]

Lol, Chinese medicine has been doing this for thousands of years, it’s to do with pressure points, meridian points and fascia release. Maybe just try it with an open mind instead of labelling something you have no idea about as nonsense. Enjoy :)

[@cyborgar15]

The inner Thigh slaps only work when doing it inside a crowded gym and staring at a girl...

[@eliwhalen604]

www.researchgate.net/publication/340628929_The_Acute_Administration_of_Reflexive_Performance_Reset_on_Upper_and_Lower_Body_Muscular_Power_Output_in_Division_III_Male_College_Ice_Hockey_Players_A_Preliminary_Study_Original_Research#pf3

[@mercantile1803]

@@eliwhalen604 dude, the summary says "This study suggests no clear benefit, or detriment, in using a novel warm-up technique, reflexive performance reset, on weightlifting performance in college ice hockey players."

[@mercantile1803]

@@iliketospoonthings "I would like to see some evidence" "Open your mind dude! Do what feeeels good"

[@1adamantium1]

He seems sketch, 1. 8:45 That is not the supraspinatus muscle. it's located on the back, top edge of scapula. 2. Really?... release the glutes buy pressing your ears, realease the calfs by pressing your belly button...ok? 3. Guy has his own name on his shirt. RPR method? or EGO method? It's an ok warm up, but maybe just do a few jumping jacks and you're good?

[@LeightonEdwina-k5f]

Harris Donna Williams Karen Young James