10 Minutes of Tennis: Everything Points to Your BUTT

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Welcome to the Atlanta Tennis Podcast.

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Hey, hey, this is Shaun with the Atlanta Tennis Podcast,

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With that said, let's get started with 10 minutes of tennis.

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That is the, that is our starting point this morning.

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And it is 10 o'clock.

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So we are with our 10 minutes of tennis at 10 a.m.

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Eastern time, now Justin Yo is on Puerto Rican time.

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So you are an hour in the future.

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So you are now the world renowned Australian Tennis Pro in Puerto Rico in the future.

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So Justin Yo from the future.

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Hey, if you actually, if you were at home in Australia,

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you'd be like half a day into the future.

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So you'd be way into the future.

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So 16 hours ahead from getting.

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Exactly. So right now you've only got an hour advantage.

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But give it to me.

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Why does everything point to your butt?

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Everything.

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If anything, I can use myself as an example.

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You know, you're strengthening your butt is so important.

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But what I think what people get confused

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in what I have to do a lot of correcting is that when they

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into a sweat stance, quite often they're in their legs and in their quads,

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which is why their quads get so sore and so tight or their knees get sore and so tight.

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It's because they're just not activating their glutes.

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And, you know, there's a couple of exercises they're used to spending the gym with a lot of people

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40s, 50s, even 60 year olds, even golfers as well.

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And it's to explain to them that you need to, when you do the exercise,

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you need to fire the glute and the VMO at the same time.

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The VMO muscle, if you're basking me out, it goes all the way across

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from the hip all the way down to the front of the knee.

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It's the major muscle that looks like a ball drop off of your knee.

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And that muscle there specifically, when it's driven and activated at the same time as the glute

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is activated, they're both not only supporting the hip, but obviously you're generating your

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most power and your most efficiency. You're taking off most of the pressure of your pelvis,

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your hip and your knees. And even is your balance, you know, because otherwise it all ends up on the

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outside of your foot. So now you've got foot issues as well. So a lot of this can come all just from,

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you know, weak glutes. And when I say weak glutes, it's just because they're not fired.

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Doesn't mean they have to be big, because they have to be strong with fire and to be used.

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And coaches, majority of us, who stand still and the big ball, they do a lot of feeding and not a lot of

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eating, lose those glutes straight away. So the knee starts to fall in because the glutes not working,

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and then they wonder why they're getting sore knees when they're out there doing that hours and hours

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and hours. So your glute is everything, your squat is everything. And if I can probably share

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anything after the last year's conversation about 50s, 60s, even 40s and 30s, whatever you do, try to get

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your deep squat. So I never lose a deep squat because the deep squat is definitely a major factor

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for longevity as a tennis player. You know, we see tennis players walk around like they've got a

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broomstick up their ass because their hips are so tight and they're not really using their glute

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ball because everything's in the front. So, you know, a deep squat will keep that range of motion in

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your hips, keep your glutes firing so that you're utilizing the glute. Remember to us the most powerful

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muscle in your body. So biggest, the most powerful muscle in the body, why don't you sit?

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That's true. I like that. I thought it was the back and not the largest muscle, the back, the

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your lats, your lats would be probably the widest of luck, but they're not the biggest, the biggest

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most powerful muscle is usually good. Most powerful for sure. Well, in that case, how do we, for those of

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us that don't have a gym membership and when I'm doing squats that everybody sees in the gym,

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I can just do my Pilates and that's that's a great way to start building.

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Absolutely. Building my butt. Pilates is very functional. So Pilates that activates all of those

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muscles if you're doing it correctly. That's the challenge with Pilates is that Pilates is

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constant using all the muscles and that's why it's so hard to turn them on.

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And in that case, if I can do the, we do a lot of Pilates here. My wife is a Pilates instructor,

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so we, we intermingle the Pilates with the tennis world with the things that we need to work on very

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specifically. And so to be able to say, all right, everything points to my butt. I get it. Let's say

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I believe you and let's say all the listeners believe you. Everybody says, fine, well, what do I do? I

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don't have time to go to the gym. I'm just like everybody else. We were talking in the, in the earlier

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conversation about everybody being maxed out right now. Right now, meaning this is alive. So we're

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in November of 2023. Everybody's maxed out. Everybody came out of COVID and tried to just

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hit the ground running and we're struggling financially and we're trying to figure out what to do,

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whether you're struggling financially or trying to build or grow or whatever it is you're trying to do.

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There's so much going on. So I need five minutes, ten minutes to get on the mat,

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to take a deep breath really. Can I combine that? It's one of the reasons why I like Pilates a lot.

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I can combine working on my butt to become a better tennis player to become a stronger athlete,

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potentially live longer. That was also part of our earlier conversation. But then also just take a

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deep deep breath and take five minutes to relax and work my butt. Easily what we got to recall,

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some of the backbones we have is because we've got tight hips and tight quads. So if you're working

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the glutes which are the opposite muscles you can be doing, you know, you can be doing bridges,

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you can be doing open, open thrust with your hips which then fight other glutes and open up what's

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tied in the front. There's so many exercises. I mean I, I go and go and go and all and I have to

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five minute glute exercises at your desk. It'll be there, I guarantee you know, there's so much

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resources that people can do to take five minutes to work on their glutes every day. I mean it's not

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easy. We're sip none of them right now. If you don't use them, they just get dead. So you know,

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that's the other issue we have is that we're all sitting way too much compared to what we used to

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since working in startups and working in some big business stuff that I do. The only thing I hurt

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now is my butt or my lower back because I'm sipin all the time. I never had lower back issues,

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I never had bummage when I was coaching all the time because I was always standing. I did that

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sore feet and I did that sore legs. It's standing all the time. But you know, I rather had that

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but I saw that and glutes are the supporter of all of that. So but these, and I can give you a

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quick story and that one real quick. I won't tell you a name but she was in like the 400 something

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in the world in Australia and she wanted to be in the top 100 and we spent all the nuts who

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years getting the damage on top 100 and very interesting about a year in. I was so like why is she

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looks so unstable hitting the ball? Why had it going to be a shed with big butt? And I'm like why is she

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not generating enough power either? So we'll go over a little stick because you know you can't touch

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a person but I worked with a stick and I said come on, squeeze, squeeze, I mean it was like a piece of

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jelly. I mean she had big quads and what she was doing was doing everything in the legs and nothing

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in the butt and even though the butt was there, it wasn't being activated. It wasn't big and then

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when she activated she realized she really didn't have much butt muscle underneath what was there.

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So you know you can identify someone with a decent side butt and you're like oh man that must be

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powerful. You gotta check whether it's working or not and whether there's muscle in because she didn't

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have muscle and when we changed that it changed their nut and that and like I said she went from like

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400 to 100 and that last 12 months it was really hard work on her butt but it made her gain

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especially one hand it back and this one hand it back and seeing on a thing off but she again

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I probably could say man because she doesn't even remember anyway. It was so long ago but anyway.

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Well and that's I like that because that's a difference between an aesthetic look again

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what we were talking about. Yeah ahead of the conversation. An aesthetic look is say okay I want

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my butt to look good in a picture or are you using your butt to win tennis matches and I think

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we're here listening saying okay I'm not I'm not looking to get the butt larger or shape it. I need it

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for power. I need it to be able to move well. I need that strength and that's where the Pilates comes

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in. That's where the the activation is you say of activating those muscles and getting to use them.

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It isn't just leg day. It isn't just arm day and that's where I go back to Pilates a lot but that's

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where that all of the muscles and everything working as a group. You can look down and say wow they

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look really fit. I had a guy taking drills with me one one time and he looked really fit. He was

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he was shaped properly and he was a bodybuilder previously you know he looked good but that guy

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was out of breath three points later and it was just he wasn't necessarily fit so how it looks

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doesn't necessarily give you what it's going to be able to do. Right and so I'm 50 I picked up the game

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at 10 for 40 years I've been I'm a right-hander been hitting my forehand off my left hip not my right

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knee. Okay and so just recently 250 grabbed a trainer first time in my life and I said let's just do

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some testing so I understand everything and then we build from there and when he did he did some

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individual isolated glute muscle activation strength stuff I couldn't even use my right knee

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I couldn't he was just getting me to do a stand-up one leg and I couldn't even push off and get my right

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glute to lift me up and my left one up down up down up down and soon as we found out I was like okay so

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hang on a second I've been hitting forehand from my left side this is my right hip and I'm this I'm

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hitting it that hard I'd mention how much harder I can hit if I'm using my right glute so I'm doing

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a lot of transitional stuff now that it's never been for 40 years intense and so I would say that

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anybody you know test your butt too because it's 50 different on both sides and completely not only

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change again because you can imagine a servo is too I wasn't using my right glute I was using my left

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glute to go up and rotate and you put my right glute this wasn't just no wasn't there it's still

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like it's only just coming there now. And there you go that's our advice for today everybody get

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your butt checked out we'll see what we can make. Have a negative word to say but but this is the time

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you can say but I'm okay but with two T's Justin you thank you so much we'll see you next week.

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Well there you have it we want to thank rejuvenate.com for use of the studio and be sure to hit that

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