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00:00 Allons-y !
00:01 [Musique]
00:08 Hey, what's up everybody ? Welcome to T25.
00:10 This is Lower Focus Week 2.
00:12 Oh my goodness !
00:13 Delta is going to take you to the next level of who you are.
00:16 But today, I'm relying on you to push your body.
00:20 But before we get further along, bring up the podcasts.
00:24 Not only do we have the podcasts here that are so excited to work out today for you,
00:30 but we also have Sabrina.
00:31 She is going to modify the entire time.
00:33 And yes, Jasmine is here to work.
00:36 Let's start to work.
00:37 Alternate lifting knees up.
00:38 Come on, lift.
00:39 All right, just lift up everything that I tell you today.
00:43 I want you to connect your mind to the muscle.
00:47 A lot of times we enter a workout and we're like,
00:49 "I wonder what that instructor is going to have for me today, and they're going to push me."
00:53 But today, we're going to focus on how you can push yourself off connecting your mind to your lower focus in the muscle.
01:01 Let's push through.
01:02 We have 8, 7, 6, 5, 4, 3.
01:09 We're just going to stay here with an alternate kick.
01:11 Just kick.
01:12 Oh yeah.
01:13 As you kick, this is the first cue I'm going to give you.
01:16 Don't just kick the legs out.
01:18 I want you to flex the quad as you kick.
01:21 Heel comes out.
01:23 Pull through and keep the core nice and tight.
01:26 Let's go.
01:27 Kick it out.
01:28 Kick it out.
01:29 Kick it out.
01:30 Oh, this is Charles T's first song today.
01:32 Kick it out.
01:33 Kick it out.
01:34 Kick it out.
01:35 Flex the quad.
01:36 You got it.
01:37 Give me 4 more here.
01:38 4, 3.
01:40 Slow jog here.
01:42 Lift.
01:43 Lift.
01:44 I want it nice and slow.
01:46 I want you to connect to something here.
01:49 Connect to your hip flexors.
01:51 Connect to your hip flexors.
01:52 Think in your mind.
01:54 I'm squeezing my hip flexors.
01:55 They're right here.
01:56 So don't just jog.
01:58 Let's make that connection to the muscle.
02:02 Remember, as you go along, you create the burn.
02:06 Here's 3 and 2.
02:08 And 1.
02:09 Start to jog it out quicker.
02:10 Actually run through.
02:12 You know the run.
02:14 Starting to warm up the calves a little bit.
02:16 Keep the shoulders down.
02:18 Neck is long.
02:20 Arms at 90 degrees.
02:22 Let's try to run, but pull the knees in.
02:26 Kind of like if you were on a bike.
02:29 Keeping them in.
02:31 Push.
02:32 7 seconds.
02:34 We're going to go to a quad focus knee drive.
02:39 Down.
02:40 Now, what I want you to do here, slightly bend your left leg.
02:45 Squeeze your quad.
02:48 Literally.
02:49 Every time that knee comes in, give me a little squeeze.
02:51 Squeeze it.
02:52 Squeeze it.
02:53 Every time you squeeze, I want you to feel the burn.
02:56 Your body heating up.
02:58 Give me 8 more from here.
03:00 8, 7.
03:01 Good job.
03:02 Squeeze, squeeze.
03:03 Don't forget.
03:04 4, 3.
03:05 Let's take it to the other side.
03:07 Go.
03:08 Pull, pull.
03:09 Same.
03:10 Keep that tempo.
03:12 Come on.
03:13 Flex the quad.
03:14 Now, when I say focus T25, and I talk about Delta,
03:19 and I talk about change, you have to be in charge of your change.
03:23 Okay?
03:24 I'm going to be that Sean T. Broken Record to make sure you know
03:28 and you stay focused, and you commit to this 25 minutes all the way through.
03:33 Give me 4 more.
03:34 4, 3, 2.
03:37 We're going to a lateral skater.
03:39 Nice and slow.
03:41 Now, as you bend down, I want you to squeeze that outer hip.
03:47 Squeeze the outer hip.
03:49 Sit into it.
03:50 Squeeze the glute that you land on.
03:52 Squeeze it.
03:54 Come on.
03:55 Yes.
03:56 Oh, yeah.
03:58 Push through.
03:59 Go a little bit lower there.
04:01 Push the knee forward.
04:03 Squeeze the glute.
04:04 Don't forget.
04:05 Get ready.
04:07 And 4, 3, 2, 1.
04:10 2.
04:11 Let's jack.
04:12 Come on.
04:13 Pull it in.
04:14 Come on.
04:16 We're going to hit this heart rate up.
04:18 Before we get into our first exercise, you're going to take your lighter dumbbell when we get there.
04:23 Okay?
04:24 We're focusing on calves, hammies, and glutes.
04:29 4, 3, 2, and 1.
04:34 Grab the dumbbell.
04:36 Watch me.
04:37 Squat, calf raise, squat, squeeze the glute.
04:41 Squat, squeeze the calf, squat, squeeze the glute up top.
04:45 Squat, squeeze the calf raise, squat, glute.
04:48 Come on.
04:49 Down, squeeze, down, squeeze the glute.
04:53 Come on.
04:54 Push.
04:55 Yes.
04:56 14 seconds to go.
04:58 Squeeze calf, squeeze the glute up top.
05:01 Squeeze the calves on the raise.
05:03 Come on.
05:04 Create the burn for yourself.
05:06 The more you practice this, every other workout will get better.
05:10 Calf raise, press up.
05:13 Here, down, calf raise, lower, push, down, calf raise, down, push forward, down.
05:23 Yes.
05:24 Push.
05:25 I want you nice and high on that calf raise here, nice and high.
05:28 Down.
05:29 Come on.
05:30 Push.
05:31 Squeeze, squeeze the glute up top.
05:34 Come on.
05:35 This is the last one.
05:37 We're going to add a little jump here.
05:39 Here, little jump, and down.
05:42 Calf raise, down, jump.
05:45 Calf raise, down, and jump.
05:48 Come on.
05:49 There you go.
05:50 You got it.
05:52 Come on.
05:53 Nice and easy.
05:54 15 seconds to go.
05:56 Good job, Alana and Andrew.
05:58 This is good.
05:59 Good job, Jess.
06:01 I see you focusing on the calves.
06:03 You got five seconds, then we're just going to hit the jump without the calf raise, nice and slow.
06:08 Good job.
06:09 Here's three, two, one.
06:10 Let's go.
06:12 Come on.
06:13 Come on.
06:15 Get it down now.
06:17 Push through.
06:18 Push your knees forward.
06:20 Try to go even lower.
06:22 I know you're feeling it, y'all.
06:24 Come on.
06:26 Stay with me.
06:28 Are you feeling the burn?
06:31 Come on.
06:33 Even as Sabrina's down there, she's feeling the burn.
06:36 Come on.
06:37 Four, three, keep that dumbbell.
06:39 We're hitting an abductor.
06:41 Adductor.
06:43 Abductor.
06:45 Lift.
06:47 Put that weight three-quarters down the side of your leg.
06:50 But listen.
06:52 Come on.
06:54 Lift up.
06:55 Push.
06:57 Slightly bend that supporting leg.
06:59 Squeeze this quad on your left side and squeeze the glute.
07:04 Now push that heel to the outside.
07:06 Come on.
07:07 Four and three and two.
07:10 Let's take it to the other side.
07:11 Here we go.
07:12 Take it to the other side.
07:13 Yes.
07:14 There you go.
07:15 Squeeze.
07:16 Jasmine, turn around.
07:17 Turn around.
07:19 See the squeeze?
07:20 Yes.
07:21 She's squeezing the quad.
07:23 This part of your glute is what I want you to squeeze.
07:26 Pushing that heel out.
07:28 But you're also squeezing this leg.
07:30 Come on.
07:31 Create the burn.
07:32 Make the sweat happen.
07:34 Five more.
07:36 Five, four, three, two.
07:39 Other side.
07:40 We're going three up, one down.
07:41 Looks like this.
07:42 One, two, adductor.
07:44 Squeeze.
07:45 One, two, adductor.
07:47 Squeeze.
07:48 Come on.
07:49 Squeeze the glute.
07:50 Squeeze the inner thigh.
07:51 Squeeze the glute and squeeze the inner thigh.
07:54 Squeeze the glute and squeeze the inner thigh.
07:57 Focus on this leg.
07:58 Let's go.
07:59 Come on.
08:00 Squeeze.
08:01 Two, three, down.
08:02 Squeeze.
08:03 Two.
08:04 Make it burn.
08:05 Both glutes are squeezing.
08:06 Come on.
08:07 And your quad.
08:08 Make it work.
08:09 Other side.
08:10 Ready.
08:11 Here we go.
08:12 Come on.
08:13 Three, two, one, down.
08:14 Three, two, one.
08:16 Yes.
08:17 Three, two.
08:18 Make it work for you.
08:20 Keep pushing through.
08:22 You got it.
08:23 Come on.
08:24 Squeeze.
08:25 Leg.
08:26 I told you, my muscle connection.
08:28 Think here, back, and back.
08:31 Come on.
08:32 Push.
08:33 Give me one more here.
08:34 Come on.
08:35 Squeeze y'all.
08:36 Put the weight down.
08:37 We're doing a quad focus.
08:39 Knee lift.
08:41 Come on.
08:43 The ball of your foot is down.
08:46 Your heel is up.
08:48 Come on.
08:49 Ready?
08:50 Now I want you to add a little lift.
08:53 Come on.
08:54 As you lift, squeeze your quad, y'all.
08:57 Come on.
08:58 You can slow it down.
08:59 Squeeze the quad.
09:00 Squeeze the quad.
09:02 Squeeze the quad.
09:03 Come on.
09:04 Squeeze the quad.
09:05 Squeeze.
09:06 Make it work.
09:07 Three, two.
09:08 Other side.
09:09 Here we go.
09:10 Make sure your heel never touches on the supporting leg, okay?
09:17 Push.
09:18 Yes.
09:19 You got it.
09:20 20 seconds to go here.
09:22 Squeeze the quad.
09:23 Come on.
09:24 Come on.
09:25 Make it work.
09:26 Make it work.
09:27 Right here.
09:28 Make it all work.
09:29 Connect your mind to here and squeeze.
09:32 Come on.
09:33 Again, you can slow it down.
09:34 Just squeeze.
09:35 Here we go.
09:36 Three, two.
09:37 Other side.
09:38 Keep that heel up.
09:39 Now we're just pulling up here.
09:41 Now flex this quad and flex the hamstring while you're at it.
09:45 Come on.
09:46 Entire leg.
09:47 Squeeze it.
09:48 Create the burn.
09:49 Come on.
09:50 Squeeze it.
09:51 Squeeze.
09:52 Squeeze as much as you can.
09:53 The word squeeze is going to annoy you.
09:55 Come on.
09:56 Keep it going.
09:57 Yes, Rachel.
09:58 Yes, Rachel.
09:59 Come on, Mike.
10:00 There you go.
10:01 Good job.
10:02 Squeeze.
10:03 Squeeze.
10:04 Five, four, three, two.
10:05 Other side.
10:06 Come on.
10:07 Push.
10:08 Come on.
10:09 There you go.
10:10 Stay on the ball of the foot.
10:11 Core is tight.
10:12 Squeeze the quad.
10:13 Very simple movement.
10:14 Very simple movement, but you have to create the burn.
10:21 Come on.
10:22 There you go.
10:23 Simple.
10:24 Ball of foot is down.
10:25 Squeeze in the quad.
10:26 Four, three, two.
10:27 Grab your heavier dumbbells.
10:28 Add 20.
10:29 Look, you're doing a V-Stance deadlift.
10:30 You're doing a V-Stance deadlift.
10:31 You're doing a V-Stance deadlift.
10:32 You're doing a V-Stance deadlift.
10:33 You're doing a V-Stance deadlift.
10:34 You're doing a V-Stance deadlift.
10:35 You're doing a V-Stance deadlift.
10:36 You're doing a V-Stance deadlift.
10:37 You're doing a V-Stance deadlift.
10:38 You're doing a V-Stance deadlift.
10:39 You're doing a V-Stance deadlift.
10:40 You're doing a V-Stance deadlift.
10:44 You're doing a V-Stance deadlift.
10:45 You're doing a V-Stance deadlift.
10:46 You're doing a V-Stance deadlift.
10:47 You're doing a V-Stance deadlift.
10:48 You're doing a V-Stance deadlift.
10:49 You're doing a V-Stance deadlift.
10:50 You're doing a V-Stance deadlift.
10:51 You're doing a V-Stance deadlift.
10:52 You're doing a V-Stance deadlift.
10:53 You're doing a V-Stance deadlift.
10:54 You're doing a V-Stance deadlift.
10:55 You're doing a V-Stance deadlift.
10:56 You're doing a V-Stance deadlift.
10:57 You're doing a V-Stance deadlift.
10:58 You're doing a V-Stance deadlift.
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