Bobby Holland Hanton uses plyos and endurance to hang as an elite stuntman

Bobby Holland Hanton uses plyos and endurance to hang as an elite stuntman

The top stunt performer in Hollywood, Bobby Holland Hanton once saidMuscle & FitnessShortly after the release of Thor 2 in 2013, preparing for Chris Hemsworth's role as his on-screen doppelganger involved the most intensive training he had ever undergone. Ten years later, he's still hanging out with Hemsworth, and the two have become an unstoppable force when it comes to visualizing and then executing some of the film's most intense action sequences. We caught up with one of the most in-demand stunt pros in the world to find out how he trains these days and quickly discovered that plyometrics and endurance are the secret to success and longevity.

If you have seen the hit Netflix film,Extraction 2,You'll know that the action-thriller sequel is even wilder than the first, with crazy scenes and amazing stunts. One of the calling cards of these films is the way the camera seems to follow a chase or protracted fight from start to finish, as if the entire scene were filmed live and in one take. Creating magical films takes perseverance, but Holland Hanton is a pro. InExtraction 2,One of the most epic scenes takes place during a prison break. As the action spills out into the courtyard, Chris Hemsworth's character "Tyler Rake" leads the attack by other inmates and dozens of security guards. What takes place is a carefully choreographed fight scene involving multiple bodies. It is undoubtedly one of Holland Hanton's greatest achievements.

“We call it a one,” he says. "It's really great cinematography by the camera crew and director Sam Hargraves. When it's done right, the way it was in thereextraction1 and 2, you feel like you’re in a movie.” To achieve this immersive effect, Holland Hanton and the stunt department meet eight to twelve weeks before a film begins shooting. Once the stunt coordinators and fight choreographers, in collaboration with Holland Hanton and the lead actress, have come up with a scene, such as the prison escape scene, they shoot a preview in which our man acts out the sequences. This preview photo was presented to Hemsworth and he was thrilled with what he saw. “He’s a machine,” says Holland Hanton of Hemsworth’s final appearance – the one viewers will see. “We have to bring what’s on the page to life,” explains the passionate stunt performer.

Thanks to plyometric training, Bobby Holland Hanton handles every film like the first

Chris Hemsworth's relationship with Bobby Holland Hanton goes beyond the movies as he is also a member of the Centr app team. The Hemsworth-powered app is one of the most advanced in its field and, in addition to great workouts, also offers the ability to create customized meal plans to help you achieve your fitness goals. As a former gymnast and soccer player, Holland Hanton attacks each film as if it were his first, but must also take into account the wear and tear on his body over the years. To combat this and stay in shape while maintaining his flexibility, he explains that he uses plyometric training as part of his regular routine. Plyometrics, or plyo for short, typically involves stretching exercises, jumps, hops, sprints and other dynamic movements that can often be performed using your own body weight. Many athletes use plyo because it increases speed and explosive power, but this type of exercise is also valued for its accessibility. Anyone can try it and the results will benefit people of all ages. including increased mobility and flexibility.

To break it all down, plyometric exercises generally involve the following processes:

• Exzentrische Phase: Die Belastungsphase umfasst eine Vordehnung, beispielsweise wenn Sie Ihren Körper senken, um sich auf einen Sprung vorzubereiten.
• Amortisationsphase: Kurz vor der konzentrischen Phase ist Ihr Körper vorbereitet und speichert Energie, die zum Explodieren bereit ist.
• Konzentrische (explosive) Phase: Wenn Sie explodieren, verlängert sich der Muskel und Sie werden in die von Ihnen gewählte Bewegungsrichtung geschleudert.

“It all comes from my gymnastics days,” says Holland Hanton. “It’s about knowing how to lift and control your own body weight.” Luckily, you don't have to be an elite gymnast to try it out for yourself. The stuntman says almost all of his workouts these days involve a combination of plyometrics and CrossFit-style exercises. Holland Hanton says the following workout is a great way to burn calories and improve fitness in a short amount of time when you're stuck in a hotel room between filming, without the need for gym equipment.

Although it may seem difficult to master, plyo is really suitable for people of all ages and abilities. Sure, you may wiggle back and forth while practicing your form, but consider it part of the fun. Plyo moves increase your heart rate, improving your cardiovascular fitness. The effects associated with plyometric training also increase bone density, making this form of training extremely valuable as we age. Don't be afraid to change up your workout as you figure out the technical details. Do you need to place a hand on the floor or a wall for support? No problem! Be persistent and do everything you can to feel good. In the following workout you can decrease or increase the number of repetitions. If you really want to push yourself, add a second or third round.

Try Bobby Holland Hanton's 7-Minute Plyometric Workout

Tuck jump burpeesx 10 repetitions

From side to sidex 10 repetitions

Split squat jumpsx 10 repetitions

Sit-up + squatx 10 repetitions

“Blast Off” Press upx 10 repetitions

Fitter than ever, Bobby Holland Hanton is looking forward to continuing his adventures as a stuntman and as a member of Chris Hemsworth's trusted inner circle, and he's also working on a film project called "School Fight" in which he will star in front of the camera. Just like building his exciting film career, Bobby Holland Hanton believes in perseverance when it comes to achieving his fitness goals. “I don’t want anyone to get discouraged,” he says of our personal journeys. “Hang in there, it won’t happen overnight.”