Brie Larson's Captain Marvel Workout Explained by Her Trainer | Train Like a Celeb | Men's Health

Brie Larson's Captain Marvel Workout Explained by Her Trainer | Train Like a Celeb | Men's Health

– Hey guys. My name's Jason Walsh. I'm a trainer here in Los Angeles. I trained Brie Larson for Captain Marvel. (dramatic music) Brie came to me, and the good news was was we had nine months. So when we started, I really wanted to break things down
into the fundamentals. We wanted to get that
foundational strength and movements established, and that's really the nuts and bolts of it. Her character is very, very physical, so we need her to be super resilient, super strong, so that she can recover from this and not risk
shutting down production. And I knew in the movie, by talking to the stunt coordinator, what was really going to be presented to her. So I wanted to give her
all of the tools possible to get through this
thing, and really nail it, and feel confident, and give her that psychological advantage. The model that I'm gonna give you guys, progressive overload technique, is, it's just a good fundamental workout and a great template to use. Guys can use this. I use this. I know guys in the NFL
that use this stuff. I use it before the workout and after. Before, because I can get adjustments down my spine, and then
afterwards, it's more for recovery. Next step, we're gonna do
the world's greatest stretch. This is great for the hips, mobility. It gets the upper back, hamstrings. Devin's gonna step out and he's gonna drop that inside elbow down, which is really gonna get inside of that hip. And then what I want him to do is go back and get the hamstring. So reach back there. Hit a little hamstring. And then go back in. Drop the elbow. And we're gonna take that arm and we're gonna rotate out
and get that upper torso. For the next section in the activation, the muscles that are supporting the spine, especially for squatting, or hip hinge, or any of these kinda
things, I wanna make sure that they're turned on before
we actually start moving. So what I'm gonna do is I'm
gonna take a Sorinex band, and then you're gonna lean
back into it a little bit here. And he's gonna pull those
elbows from a high position, down towards the pockets, down and back. Hold if for a two-count. Good stretch, nice and easy. Get those scapulas moving, but everything around that spine is
getting fired up right here. So one of the biggest movers is obviously the gluts, or the butt. Almost every single
workout, I do hip thrusts. And go ahead and push against the bench. Keep the chin tucked. Hold it for a two-count, and then we're gonna drop down under control. Keep it down, nice and easy. We're gonna usually do about
two rounds of activation. We don't wanna waste a lot of
energy doing the activation. We just wanna turn those muscles on, get 'em ready for the
big compound movements. So we've got the synovial joint. We got the gluts firing for the hips. Ys, Ts, and Ws, it's used a lot for rehabilitation, prehabilitation. We're gonna use it here to activate some of those stabilizer muscles
around the shoulder. For the Ys, we're gonna
keep our thumbs up. We're gonna make a Y with the arms here. So not right in front of the body, or by the ears, but just
at an angle right here, and he's just gonna lift from the ground. Hold it, and then nice and slow. And now we're gonna
move out and do our Ts. So what all he's gonna
do is keep his arms out and keep the elbows locked,
and lift here, at the backside. Just different angles. That's all we're going for. And then into the Ws, and what I want you to do is I wanna pull
the elbows back here. And so we can really
get into the mid-back. Come down with the elbows. Drop here. Come back up. Devin's a big guy, and if he's sweating from two-pound weights, trust me, these are gonna be plenty for you guys. And then the last one, at the top of the W, we're just gonna
do an overhead press. So come here. Press out. Try to keep the arms up. A lot of people drop. That's probably too much weight. Drop the weights. Go back up here. Pull the elbows all the way back, through that full range of
motion, and then punch 'em out. One more activation exercise
here, and this is full-body. What we're trying to do is
prime the nervous system, get the body flowing. So Devin's got a 12-pound Dynamax ball. Triple extension. Hips back. All the way to the top. Slam. Love it. So here we are. We're at the
primary section of the workout. This is the meat and potatoes. This is what it's all about. This is the body working,
recruiting every single muscle, multi-joints. This is where you get the
most out of your workout. I really like this exercise. The landmine is so multifaceted. So many things you can do with it. So what I wanna do is go ahead and show you some
progressions on this landmine. We're gonna put 25 pounds on the bar, which is nice and easy, but go
ahead and find your movement. Figure out how this is
supposed to feel and look before you start moving
into some heavier weights. Go ahead and lift this up, Devin. Breathe out. Squeeze. Push the hips
all the way through. Squeeze the gluts together. The hips go back. Push it way back. Take a deep breath in. Stand back up. One, two, three, touch, and back up. And again, all of the work is being done by the hips right here. Let's move on to the secondary stuff. This is everything else. We're gonna do a unilateral
or a single-leg exercise for every single workout. I deem 'em that important. Position that bar right in
front of the inside leg here. You're gonna bend down. Grab the end of the bar. That's gonna keep it from
twisting inside your hand here. And what Devin's gonna do
is he's gonna get tension in the body by making a fist right here and getting that arm out. This exercise is really good. Instead of it being two legs,
we're taking one leg away, which is giving us that stimulus of that anti-rotation, which
is a great core exercise. The next one for our secondary exercise is a horizontal push. To get the upper body stronger, I actually like to work on
the e-centric motion first. So what I want you to do is lower yourself down, under
control, nice and easy. Position the hands about five degrees out. This is perfect elbow position. If you need to, you can step through. Step through. Push yourself back up. Start from the top. Work on these nice and slow. This is gonna help get you strong enough. So the next progression we worked on with Brie to get her to a point where she could actually
do pushups are isometrics down on the floor. So we went from the bench. Now we're down on the floor. What I'm gonna have you do is actually just lower yourself down. Same elbow position. Spread your hands. Bring the elbows back. Take your chest about two to three inches off the ground, and then drop. Start back over. And do the same thing. Just for (beeps) and
giggles, I'm gonna show you guys what we did with Brie. She got to a point where
she was doing the pushups. She can crank out 25 pushups, no problem, so we started progressing
her with a little more of a dynamic pushup, draping
some chains over her hips. I think these chains about
about 20 pounds a piece, 25 pounds a piece. I put it over the hips
because that's the weak point. I wanna keep that core engaged
as much as I possibly can. (chains jangling) Lighter. Up to heavy. Nice and slow. I'm gonna go ahead and
show you guys a finisher that we did with Brie quite a bit. It's fantastic for a
little metabolic work, also a lot of volume
on the shoulders here, and it is a complex movement. The upright row we're gonna do, we're gonna do a snatch, push-press, into a bent-over row, back into a snatch. We're gonna move these
as quickly as we can. See, he's using the hips to help out here. It's still a full-body movement. He's gonna do six of each. Use the hips, snatch, throw. Brie got to a point where we were using about 25-pound weights. These can be brutal at
the end of a workout. Hips back. Push-press. Again. Flat back, hips back. And the last one, the
finish, back into the snatch. Six times. Move 'em fast. Use the hips help. Here we go. Speed it up. Four. And good. So an essential element for Brie was her upper body strength. So what we're gonna do for our last secondary vertical pull exercise, we're gonna do a progression
on pull-ups here. And just similar to the pushup, we're gonna work on some isometrics here, which I think are fantastic. You can get those joint
angles really, really strong. So the first position,
all the way to the top. Here, and I want you
to pull your knees up, and you do not cross your feet. Pull your knees up to this position. Again, it's a 10-second hold. We'll work up to 30 seconds on these. Drop. The second position is the 90 degrees. Now, this is the toughest one. This is the one we wanna
really focus in on. Go ahead and jump to the top. Pull the knees up. Get in that position. Now lower yourself down into a
90-degree angle, right there. Again, 10 seconds at that 90-degree angle. Drop. And then the last position is just below that 90-degree angle. So jump to the top. Pull the knees up. Now lower yourself down. Keep going right there. Just below 90. Those are three positions
that we're gonna use, 10 seconds on each, then work your way up to 30 seconds on each. And then the last thing we're gonna do is we're gonna link all those together. Go ahead and jump to the top, Dev. Right there. You're gonna
go 10 seconds at the top. Drop down into your 90-degree. 10 seconds. Just below. 10 seconds. Drop to the bottom. The next progression we're gonna move is we're gonna do an assisted pull so we can get that full
range of motion here. So what I'm gonna have him do is, you're gonna jump and pull the knees, and then work on that
e-centric all the way down. There, nice and easy. Control it all the way through
that full range of motion. Start over. Do it again. Jump, pull, start at the top. Nice, controlled, big stretch all the way through that range of motion. The next part, we're gonna
jump and just do the pulls. So here, jump, pull, all the way down. Keep the arms up, push. Up. Knees up. Keep the knees up. Keep the knees up. All the way down. Now you're working that
full range of motion. Now that's the progression
for the pull-up. Now we're ready to put it all together. So we've done the isometrics. We done the assisted. Now we're gonna go ahead
and just keep the knees up, and do a drop, right into a full chin. Push yourself to the top. Keep the knees up. Keep the core engaged. Pull yourself back up. Nice and easy. Brie worked out five days a week with me pretty much the whole nine months. She worked her ass off to get
into shape for this movie, and I'm really, really proud of her. She got, pound for pound, as strong as any guy that I know, and
that's saying something. That's really fantastic.


  1. This really wasn't that hard of a workout and celebs like Ben Aflack, Henry Cavel, Gal Gadot got in much better shape.

  2. Why the hell would you spot someone doing a hip thrust like that? As if you'd grab 300 pounds from that position if she got stuck!

  3. 0:24 Why is he even spoting her there if she can’t do the exercise with that weight just sitt down 🤦🏼‍♂️

  4. Awful non-specific to the task warmup, highvelocity exercises not optimally developing size or strength, exercise variations that are totally useless for a physique focused program. And shit programming. Oh yeah, and foam rolling… dear god.

  5. So you got Brie from looking like a weak anorexic, to looking like a weak anorexic – hOw Did yOU dO tHaT?? Oh yeah that's right, fitness bullshittery and bollock buzzword terms not supported by science. Fucking idiot. "Progressive overload technique" fucking idiot.

  6. I'm a bit worried at how the trainer is not picking up the poor form Brie has in some of her workout videos. Like the glute bridge on bench. Sure, you can press much more weight when not going for full extension, but other than that it looks cool, you get don't get quite as much 'gain' from it and can even seriously harm yourself. Also her knee positioning is awkward at times, which could mean serious injuries at some point.

    This doesn't have anything to do with the way she looked; she looks absolutely great and definitely deserves a cookie!

  7. That’s not how you do hip thrusts you didn’t even activate it no wonder she has no ass, also 0:22 why are you spotting her for a hip thrust

  8. only watching this video so some actually strong women can laugh at this crap workout.. do not hire this horrible coach.

  9. Lmao.. I wouldn't brag about training brie with some clen and some average lifting and minor moves… Pushing a car isn't all that hard.

  10. Why is everyone making a big deal about Captain Marvel not having a big butt because "she should fit the super hero physique standard" when no one's ever complained about Spiderman being quite of a skinny build🤷🏼‍♀️

  11. brie is the cutest human and she dresses like a working grandma I'm so here for it. Then we find out she does crazy shit like this. WOW

  12. When you go home to recover from this, especially if you hit the gym another hour in the afternoon, what does that entail? Shower/sauna? nap + protein shake? 3 ibuprofen? Just wondering if the recovery is structured somehow? Thanks for any info!

  13. "Men's Health", workout to look like a man-hating feminist. No, I don't see the shills being called in at all to defend this.

  14. You didn’t get the memo, stretching is dead.

    “Activate, turn on” 😂😂😂😂 Dude the muscles never turn off.

  15. wow, all the SJW´s in this comment section hasn´t set their foot in a gym, have they? If you don´t have glutes, you don´t have a functional body. Simple as that. Also, the best thing you can say about Captain Wahmens physique is that she´s at least not fat. That´s all she could muster and that´s a result of having shit self control when it comes to training and eating right. Being skinny is easy, building muscle takes character.

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