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00:00 [Générique]
00:29 [Générique]
00:38 Hey boys and girls, welcome to post-activation potentiation.
00:42 This thing is gonna change your life.
00:44 Let's rock and roll.
00:46 Yeeeah.
00:48 That's a long way up, almost broke my ankle. Holy cow.
00:51 So what is post-activation potentiation?
00:53 It's a contraction followed by explosive movements
00:57 and then we're gonna add a little isometrics on top of that.
00:59 This is brand new to you folks.
01:01 This is at the end of the program because it is for athletes.
01:04 We're not just shaping your calves, making your butt all pretty.
01:07 This is for performance, alright? So, let's go.
01:09 You kids ready to go? We're gonna do some heel walks.
01:11 Right here.
01:13 Now what are we doing this for, right?
01:15 Why are we walking on our heels?
01:16 We're getting our Achilles and our calves ready.
01:18 We're preparing the muscles so they fire better, alright?
01:21 This is about performance. This is about power.
01:24 This is about strength.
01:25 Hello doctor, doctor.
01:27 How are you?
01:28 Doctor, doctor, doctor.
01:31 Alright, time. Let's smack the feet.
01:35 Now, I know this looks goofy, right?
01:37 But I want you to spend some time, as I spin around,
01:40 on the ball of the feet.
01:41 Get the toes up, get the heels up.
01:43 Alright? Prepare. Smack 'em.
01:46 Wayne, smack it. Smack it.
01:47 Smack it, smack it, smack it.
01:49 Let me hear it. Smack it, smack it.
01:51 Smack, a few more seconds.
01:53 Alright, warming up. Getting the body ready.
01:55 Getting the legs ready.
01:56 And time.
01:57 Alright, get in your positions.
01:58 You know where they are.
02:00 We're heating up fast.
02:01 Inhale up.
02:03 Exhale down.
02:05 Jump back.
02:07 Do that push up.
02:09 Jump up. Now slowly up.
02:12 Reach up. Exhale down.
02:15 Jump back.
02:17 Do that push up.
02:19 Jump up.
02:20 Inhale up.
02:23 And down.
02:24 Two more. Back.
02:27 Do that push up.
02:29 Heating up the body.
02:31 Getting the blow of the blood flowing.
02:33 Exhale down. One more.
02:35 Back.
02:37 Do that push up.
02:39 Come on up.
02:41 I'm already heated up, everybody.
02:43 World's greatest stretch.
02:45 Take your positions. Same thing at home.
02:47 Here we go.
02:48 Right leg forward. Left back.
02:51 Hands are on the inside.
02:53 Left arm out.
02:55 And up.
02:57 And then down.
02:59 And then the right one.
03:01 And then down.
03:03 Switch sides. Left side.
03:05 Now you've seen this a few dozen times, everybody.
03:08 Right? Good, Christina.
03:10 Inside arm. Fantastic.
03:12 Now come up to that frog position.
03:14 Good. We're going to do six.
03:16 Robert, good opener.
03:18 Oh, man, is that crazy, that first move, dude?
03:21 You're fired up, man.
03:22 >> Fired up.
03:23 >> I know you are, dude.
03:24 All right.
03:25 A little frog squat. Nice.
03:26 And switch.
03:27 Good.
03:28 Keep some rhythm. Keep the pace.
03:30 Check out Wayne.
03:32 Very muscular dude, all right, but also very open, very flexible.
03:35 That's awesome. Good.
03:36 Come on up. Two of them together.
03:38 Pretty.
03:39 Good.
03:41 Up you go.
03:43 Other side.
03:45 Frog squat. One more.
03:48 Back.
03:49 Outside arm up first.
03:51 And then down.
03:53 Inside up.
03:54 And down.
03:56 Nice.
03:57 Now let's start an inchworm, all right?
04:00 Uh-oh. Robert's warming up already.
04:02 Shirt's coming off.
04:04 Nice.
04:05 Feet together.
04:06 Inchworm.
04:07 Lock it out.
04:09 Straight legs, straight arms.
04:11 Everything gorgeous.
04:12 Down we go.
04:13 Hang and enjoy that little stretch there.
04:15 Now walk them out.
04:17 You know the drill.
04:18 Perfect plank. Perfect.
04:20 Keep the hands on the floor.
04:22 Walk the feet in.
04:23 Now walk the hands out.
04:26 Now walk the feet in.
04:28 Stay down.
04:32 And walk the hands out.
04:35 Good.
04:36 Perfect plank.
04:37 Walk the feet in.
04:39 Nice.
04:40 Now walk the hands out.
04:42 Nice.
04:43 Now let's do the scorpion.
04:45 This time, doing this at home, I know you are.
04:47 Good.
04:48 And now come up.
04:50 Time for scorpion.
04:52 Take your places, boys and girls.
04:55 I'm going to get this way so you can kind of see me, all right?
04:57 So I'm down.
04:59 Arms out, shoulders down.
05:01 Right knee, bend it a lot.
05:03 To the sky, over slightly.
05:05 Keep that right shoulder down.
05:07 Come back, down, other side.
05:09 Repeat.
05:11 Keep going.
05:13 So Christina here, good, other leg, come on up.
05:16 Big contraction.
05:17 She's holding it high as she can and coming around,
05:20 hip maybe six inches off the floor, and back down.
05:23 Nice.
05:24 Other side.
05:25 Good.
05:26 Up you go.
05:27 Maximum height.
05:28 Keep that knee bent the whole time.
05:29 We're warming up the lower back, contracting the glute and hamstrings,
05:31 getting them ready for this routine.
05:33 All right?
05:34 Good girl.
05:35 Shoulder down.
05:36 Fantastic.
05:37 Good form.
05:38 Look at that.
05:39 They're facing one another.
05:40 Look at the camera.
05:41 Good.
05:42 Robert, you look pretty too back there, bro.
05:44 Nice job.
05:45 We got groiners.
05:46 Working on the hips, working on the glutes, getting the blood flow.
05:49 Here we go.
05:50 Right leg forward.
05:51 Hands on the instep.
05:52 Let's see those hips up so you guys can float.
05:54 Three, two, one, I will join you.
05:56 One, two, three, four, five, we're going.
06:00 One, two, three, four, halfway.
06:04 One, two, three, four, 15 there.
06:08 One, two, three, four, five.
06:12 Fantastic.
06:13 All right.
06:14 Foam rolling time.
06:16 Kids are getting theirs.
06:17 I know you're getting yours as well.
06:19 So you kids ready?
06:20 Ready.
06:21 You're doing it?
06:22 Ready.
06:23 Let's do it.
06:24 Christina has the modified version.
06:26 For those of you that travel, you don't have your foam roller with you.
06:29 No excuses.
06:31 It doesn't matter.
06:32 She's nice and tall.
06:33 She's engaged.
06:34 You've seen this before.
06:35 Both sides.
06:38 She's breathing and smiling apparently, which is good.
06:41 All right.
06:42 Robert, upper body.
06:44 Dude, what are you working on today?
06:46 What's your real --
06:47 Triceps.
06:48 Triceps are a killer.
06:50 Really?
06:51 Oh, yeah.
06:52 Too many kickbacks maybe in your life.
06:54 Not cash kickbacks.
06:55 It's different.
06:56 Look, he's got his eyes closed.
06:57 He's focusing.
06:58 He's not rolling around, right?
06:59 We've learned this already.
07:01 Finding those spots.
07:02 Nice, dude.
07:03 Now, we're going to only spend, you know, 90 seconds per side.
07:08 I've said it before.
07:10 What I want you to do is spend as much time as you need to get the most out of this myofascial release.
07:16 All right?
07:17 This internal, deep tissue massage that you provide for yourself.
07:21 You find the knots.
07:23 You find the hot spots.
07:24 You do the work because it's you doing the workout.
07:27 All right?
07:28 So let's check out Wayne over here.
07:30 This guy is like one giant knot.
07:32 Look at him over here.
07:33 It's like a muscle fest.
07:34 Knotted up.
07:35 So what's your major area?
07:36 The lats.
07:37 Lats, yeah.
07:38 Lats, lats.
07:39 He's trying to find that spot, that little trigger point, right?
07:43 Also, we're doing pull-ups with towels.
07:46 All right?
07:47 So they should be shifting over to the other side by now.
07:49 So should you.
07:50 But, you know, here's the thing.
07:52 You might only need three minutes today.
07:54 Three minutes is kind of going to get it done.
07:56 Fantastic.
07:57 You know what they did before the whole thing started?
07:59 They put the timer on the foam rollers before the workout
08:02 because they understand that three minutes is not enough.
08:05 Not for what they're going to do today.
08:07 This is post-activation potentiation.
08:09 This is retraction.
08:11 Hard core, multi-body movements on top of explosive plyometric movements.
08:16 And on top of that, we do some isometrics.
08:18 And we go fast.
08:19 So I'm going to say right here, use that pause button,
08:22 especially if it's the first few times.
08:24 Okay?
08:25 How are we doing?
08:27 Shoulders.
08:28 Great.
08:29 Fired up?
08:30 You guys fired up?
08:31 Fired up.
08:32 Working those triceps, Robert?
08:33 Yes.
08:34 Look, I love that the whole Zen thing, eyes are closed.
08:36 He doesn't care that his eyes are closed.
08:38 He's just trying to find that spot, that little trigger point, right?
08:40 Going to work it out, going to settle on that thing.
08:42 Beautiful.
08:43 And while we're here, because I only have 30 seconds,
08:46 I'm going to work on my right lat, myself, right there.
08:51 I know that spot.
08:52 I don't have much time.
08:55 I haven't found it.
08:57 There she blows.
08:58 There she blows.
09:00 Oh, that's a hot spot.
09:02 That thing right there, oh, with the rumble roller, three times fast.
09:06 Rumble roller, rumble roller, rumble roller.
09:08 See?
09:09 Possible.
09:10 Don't have it in me.
09:11 Rumble roller, say it.
09:12 Say it, Robert.
09:13 Rumble roller, rumble roller, rumble roller.
09:16 Something for you to work on too, okay?
09:18 All right.
09:19 So here we go.
09:21 Still have our foam roller out.
09:23 Don't put it away.
09:24 All right, get in that right position.
09:26 Christina's going to do her technique.
09:28 All right, everybody.
09:31 We're basically in plank here, okay?
09:33 So the hands are out, heels are back, butt is down.
09:37 Let's see if everybody's in the right spot.
09:42 Julia, you're soft.
09:44 Ah!
09:45 Do that again.
09:46 Can you see that, cameraman?
09:47 Watch.
09:48 Nothing, something.
09:49 Go back to nothing.
09:50 Now give me something.
09:51 See that?
09:52 That's called engagement.
09:53 Beautiful, dude.
09:54 Hang out, you're chilling, legs are up, heels are back, heels are back.
09:59 Heels are back, knees are up.
10:02 Look how flat that is, man.
10:03 You can serve Shakeology on that thing.
10:06 It's beautiful.
10:07 All right.
10:08 Plange push-ups.
10:09 So move your foam roller out of the way.
10:14 Here's the difference between a plange push-up and a regular ugly one.
10:19 You guys ready?
10:20 Let's go.
10:21 I'm going to show you how to bring out the beauty of these things.
10:23 So go down, chaturanga push-up, elbows go back.
10:26 Nice.
10:27 Now come up to the top and hold the top.
10:29 High, high, high, low, low, low.
10:31 Good.
10:32 And down again.
10:33 See if you can get this a little higher next time.
10:35 Good.
10:36 Nice.
10:37 Good.
10:38 Robert, turn profile so the folks can see you at home.
10:41 There you go, my man.
10:42 Good.
10:43 Nice adjustment.
10:44 Come on up.
10:45 Let's see it.
10:46 Get around you.
10:47 Yeah.
10:48 Now look at this.
10:49 Good.
10:50 Nice.
10:51 Keep some rhythm and some flow.
10:52 Come on up, hold, and then down.
10:55 Come on up, hold, tilt the pelvis forward.
10:58 Nice.
10:59 Everything's activated.
11:00 Shoulder blades separated.
11:02 Super activated.
11:03 Pelvis is tilted.
11:05 Butt is squeezed.
11:06 Nice.
11:07 What number are you on, dude?
11:08 Eight.
11:09 And we're only in the warm-up.
11:10 Yeah, that's so good.
11:12 Nice job.
11:13 I'm ready, man.
11:14 All right, good.
11:15 Come on up.
11:16 If you're close to being done, come on up.
11:17 All right.
11:18 Grab your resistance bands.
11:20 Here's what we're going to do.
11:23 Grab me one, will you, man?
11:24 Real quick.
11:25 I'll get you a red one.
11:27 What a wise guy.
11:29 What a wise guy.
11:31 All right, so I'm going to go closer together.
11:33 Here's the movement.
11:34 I'm not going to do it.
11:35 You guys hold on a second.
11:36 It's this.
11:37 All right.
11:38 Even with a band this small and tiny, if your hands are closer together, you're going
11:41 to feel what this is supposed to do.
11:42 All right?
11:43 So you kids, get going.
11:44 Those are getting closer, closer, closer with your hands.
11:47 Now you've got something.
11:48 By the way, I want to introduce everybody.
11:50 We've got Christina.
11:51 She's a registered nurse.
11:52 All right?
11:53 You've got five kids, super ripped and sweating already for the warm-up.
11:57 That means it's working.
11:58 You're fired up, girl?
11:59 I'm fired up.
12:00 Ready to go?
12:01 Ready to go.
12:02 Robert Hudgens, everybody, good friend of mine.
12:03 I wonder where he's from.
12:04 Don't mess with Texas, baby.
12:05 We went to Japan together, didn't we, dude?
12:07 Yes, we did.
12:08 Awesome time.
12:09 We worked with the United States military, Army, Air Force, Marines, Navy.
12:12 It was a fun trip, man, two weeks.
12:14 Wayne, what's up?
12:16 What's up, Tony?
12:17 I don't know.
12:18 He barely made the audition because he wasn't buff enough.
12:20 P90X, man.
12:21 P90X.
12:22 He's an orthodontist.
12:23 What about the spike cusp?
12:24 Take a look.
12:25 Come line that bad boy up.
12:26 Yeah, that thing is crooked, man.
12:27 We've got to fix that.
12:28 Come see me.
12:29 A couple more?
12:30 Nice.
12:31 And you know what's also really cool?
12:32 Everybody in this cast are coaches, Team Beachbody coaches.
12:35 So you want more information?
12:36 Have a great career and be fit?
12:38 Teambeachbody.com.
12:40 All right, kids.
12:41 We've got our Atlas move.
12:42 We're going to go break out our stability balls.
12:45 All right.
12:48 You ready?
12:49 Wide feet.
12:50 You know the drill.
12:51 Okay?
12:52 In close, no good.
12:53 Wide is better.
12:54 Three, two, one.
12:55 Full extension and down.
12:57 Full extension and down.
13:00 Preparing the body for the routine.
13:02 Right?
13:03 Legs, back, core.
13:05 Christina, nice.
13:06 Nice job.
13:07 Big turn.
13:08 I'm going to do a little something for her, though.
13:10 She didn't know this was coming.
13:12 Good.
13:13 Other side.
13:14 And keep going.
13:15 He, he.
13:16 Surprised her.
13:17 So, right, you don't have a stability ball on the road.
13:20 That's fine.
13:21 I like her extension, though.
13:22 Big turn, pivoting on the feet.
13:23 Good.
13:24 Here's your last one.
13:25 Nice.
13:27 Let's get this party started.
13:29 Post-activation potentiation upper body.
13:31 What are we going to do exactly?
13:33 We're going to break it down into two complexes.
13:35 What is a complex?
13:36 It's a series of four movements, some power, some explosive,
13:40 some isometric.
13:41 We're going to do four in a row.
13:42 Then we're going to take a break.
13:44 And then we're going to change the complex into a different series of exercises,
13:47 a completely different group of four exercises.
13:49 There are no breaks between these groups of four.
13:52 So, here, the first one is renegade row.
13:54 And, oh, by the way, the tip of the day is bring your swagger.
13:58 All right?
13:59 I want you guys to attack this thing.
14:01 You need to hit the pause button.
14:02 Hit it.
14:03 I'm cool with that.
14:04 Otherwise, don't come in here timid.
14:05 You ready to go, dude?
14:06 I got swagger.
14:07 You guys are already ready.
14:08 Our 45 seconds isn't even up yet.
14:10 But let's get this thing going.
14:11 I'm going to get some dumbbells, too.
14:12 First move is called renegade row.
14:15 All right?
14:16 So you're going to do a pushup, do a row.
14:18 In a plank, you're going to do two rows and then repeat.
14:21 You got it?
14:22 We're going to do a total of ten, alternating right and left.
14:25 All right, now I've picked a weight here that's 25.
14:27 It feels right for me.
14:28 Too heavy, it'll mess with your plank.
14:30 Too light, you won't get the most out of the exercise.
14:32 You guys go what you like.
14:33 What do you got weight-wise there, dude?
14:34 30.
14:35 30?
14:36 Going 25.
14:37 25?
14:38 We'll talk about those in a second with Christina.
14:39 Here we go, right away.
14:40 Party is starting.
14:41 3, 2, 1, pushup.
14:43 Row, row, pushup.
14:48 Row, row.
14:51 Nice.
14:52 All right.
14:53 I'll get in the game later.
14:54 Let's see what Christina's doing, because I want everybody to know,
14:56 when they're traveling, you can still work really hard.
14:59 Holding that plank, she's doing a little lat pull,
15:02 just like that, from the door.
15:04 It's a different resistance, but it's a beautiful move.
15:07 You see that?
15:08 She's got a pushup.
15:09 One row, then another row.
15:11 Don't do a pushup in between the row moves.
15:13 All right?
15:14 10.
15:15 Everybody does 10.
15:16 You have to pick a dumbbell or a band that works for you.
15:18 How was that, you guys?
15:20 Great.
15:21 Get those out of your way.
15:23 Plyo pushups.
15:25 Everybody does 6.
15:27 6 times.
15:28 You ready?
15:29 Ready.
15:30 No delay.
15:31 It's hands only, no feet.
15:33 3, 2, 1.
15:34 1, 2, 3, 4, 5, 6.
15:41 Good.
15:42 All right.
15:43 Now we're going to do a little plank on a med ball.
15:46 Christina doesn't have one.
15:47 All right?
15:48 These guys have their med balls out.
15:52 Good.
15:53 Feet up on that bench.
15:54 Rock and roll.
15:55 Let's get this party started right away.
15:57 3, 2, 1, go.
15:58 So, here's what's interesting when you're doing a plank with your feet elevated.
16:06 Now, normally, when you're in a plank -- 60 seconds, by the way -- on the ground, you
16:12 don't have this butt rise here, but the butt is up because she's engaging her abdominal
16:16 muscles, her core, right?
16:18 Keeping this flat.
16:19 Same thing with the fellas.
16:20 All right, you see Wayne over here?
16:22 Just chilling.
16:24 Just relaxing.
16:25 I'm killing it.
16:26 All right.
16:27 So, he's lifting his butt to create flatness here.
16:31 What I don't want him to do is dump on the lower back, right?
16:34 He's raising his legs up.
16:35 He's causing stability here.
16:37 We're working isometrics and stability by driving his heels back.
16:41 You got 15 more seconds, Robert.
16:43 How are you feeling?
16:44 It's killer.
16:45 Look at this, man.
16:46 First move, first complex, the man's soaking wet.
16:50 This stuff works really well.
16:52 You got 5 more seconds.
16:54 Good.
16:55 4, 3, 2, and 1.
16:59 Last move, first round, first complex.
17:02 Here it is, Superman.
17:04 So, we have these really fancy bars here, right?
17:10 These weigh 5 pounds each.
17:12 You got a broomstick at home, of course.
17:14 You've got that option, or a towel.
17:16 We're going to be here for 45 seconds.
17:18 It looks like this.
17:21 I'm going to get the right spot.
17:22 Here we go.
17:23 3, 2, and up.
17:29 How high can you get your knuckles?
17:31 How high can you get your heels?
17:33 Now, why are we putting this exercise at the end of this complex?
17:38 Because in plank, right, first time, this thing's plank,
17:42 we're working on engaging the front side.
17:44 Now, we're working on engaging the back side.
17:48 This is athletic training.
17:49 Now, of course, big muscular guy here, Wayne.
17:52 I'd love his arms to be straighter, but he's fighting.
17:54 He's working.
17:55 You got 15 more seconds.
17:57 Look at Robert.
17:59 Doing work, baby.
18:00 Somebody's been practicing.
18:01 Nice job, my man.
18:02 That's pretty good.
18:03 Wait until the fourth one.
18:05 Hey!
18:06 5, 4, 3, 2, 1.
18:10 Good, Christina.
18:11 Also, don't lift the head.
18:13 All right, don't lift the head.
18:14 I want that crown of the head going forward.
18:16 So, we're back to our renegade rows right away.
18:19 You boys are ready?
18:20 Christina, you ready?
18:21 Ready.
18:22 All right, so here we go.
18:25 Here we go.
18:27 I might jump into this one occasionally.
18:29 3, 2, 1, go.
18:32 [♪♪]
18:34 1.
18:35 [♪♪]
18:38 2.
18:39 [♪♪]
18:41 3.
18:42 [♪♪]
18:44 4.
18:46 Breathing.
18:48 5.
18:49 [♪♪]
18:51 6.
18:52 [♪♪]
18:58 8.
18:59 [♪♪]
19:02 9.
19:03 [♪♪]
19:06 10.
19:07 Let's go.
19:09 [♪♪]
19:11 This is 100% explosion.
19:14 Six reps.
19:15 We're going to go now.
19:16 Are you ready?
19:17 Ready.
19:18 You got your swagger?
19:19 Swagger.
19:20 3, 2, 1, go.
19:23 1, 2, 3, 4, 5, 6.
19:29 Good.
19:30 All right.
19:32 Here comes the hold on the bench.
19:35 [♪♪]
19:40 So, 60 seconds.
19:42 You ready?
19:43 Ready.
19:44 [♪♪]
19:54 Robert, is my back flat?
19:56 Flat, fantastic.
19:58 Is my butt up a little?
19:59 Looks good.
20:00 Legs straight?
20:01 Straight as an arrow.
20:02 So, here's the deal, everybody.
20:05 For this to work, the back's on my knees to the sky.
20:12 The quadriceps, the muscles in the front of your leg,
20:15 mildly contracted.
20:17 Pulling my toes in toward my nose, heels back.
20:24 Elbows under the shoulders.
20:28 Hands wide if you can get them, Robert.
20:33 Belly button tucked in toward the spine.
20:38 Marcus Elliott, the king, the master of P3,
20:43 Peak Performance Project, says find the relaxation
20:47 in the exercise.
20:49 That comes with your breath, in your mind, in your face.
20:53 Time's up.
20:54 Superman time.
20:57 Good.
20:58 Good job, guys.
20:59 So, last but not least, watch me suffer.
21:04 Everybody, you want to see me suffer?
21:06 Watch how hard this is for me.
21:08 Ready to go?
21:09 Ready.
21:10 Let's go, Tony.
21:15 Oh, Lord, here we go.
21:18 We're up.
21:22 Knuckles forward.
21:25 Arms high.
21:29 Second round, first complex.
21:34 Arms.
21:38 Lower back.
21:39 You got lower back issues?
21:41 It's going to help.
21:48 Swagger, baby.
21:49 Swagger.
21:50 Swagger.
21:51 Wow, bring it.
21:57 Five, four, three, two, one.
22:03 Got the swagger.
22:06 Gosh darn.
22:10 Whatever, here we go.
22:13 Third one, we're halfway through.
22:15 Let's go, Renegade Rose.
22:18 Now you have to decide.
22:21 You want that same weight, lighter weight?
22:24 You got swagger, but you have to have smarts
22:25 when you swagger.
22:27 What do you got this time?
22:29 Dropping for four.
22:30 He's dropped down 10 whole pounds.
22:33 Big strong guy.
22:34 You know why he's strong?
22:35 Because he's smart.
22:36 We're going to go in three, two, one.
22:41 Let's go, Robert.
22:42 Pull, pull.
22:44 Nice.
22:45 Now here's what I want him to do.
22:47 As he's pulling, as he's pushing,
22:50 I want him to go to his happy place.
22:53 All right?
22:54 And that is not fear.
22:56 That comes from strength.
22:58 Core is solid.
22:59 You know the routine.
23:00 You've done it before.
23:02 And before you know it, it'll be over, my man.
23:04 So good.
23:06 Crown of the head forward.
23:07 Legs strong.
23:09 Nice.
23:10 Then we move on.
23:11 All right?
23:12 Right now, this is the contraction.
23:15 All right?
23:16 This is the contraction.
23:17 This is the resistance work that we're doing.
23:20 Then we do the explosive stuff.
23:22 Christina, how you doing?
23:24 Nice.
23:25 All 10.
23:26 Get those weights out of the way.
23:28 Time for your plyometric.
23:30 Here we go.
23:32 Three, two, one.
23:36 Go.
23:38 One, two, three, four, five, six.
23:43 Nice.
23:45 Get your med ball.
23:47 Get your med ball.
23:50 Get this stuff out of my way.
23:53 We're on our way through the third round.
23:57 We in, Christina?
23:59 Ready.
24:00 I'll join in too on this one.
24:02 Here we go.
24:05 We're all in on the clock.
24:14 What I love about this sequence, this routine, this philosophy of fitness is
24:21 moving above and beyond and past the numbers on the scale and the waistline
24:30 measurements and how big my biceps are.
24:35 Those are all great ways to track your progress.
24:40 Let's go, Robert.
24:42 Here, we're focusing on things that help you perform better, to be more
24:49 flexible, to be more athletic, to be stronger, to be more flexible.
24:54 If that is your focus, the other numbers will happen automatically without
25:00 having them be the focus.
25:02 Five, four, three, two, and one.
25:08 Now, what's crazy is it's easy for me.
25:12 I don't know.
25:13 But the next one, Superman, horrible.
25:17 My lower back needs to be stronger.
25:19 Robert?
25:20 You should try to sweat more, dude.
25:21 You and me, man.
25:22 No, I'm just going to spot you.
25:24 All right?
25:25 I'm going to talk about how good your form is and why, all right?
25:28 So here we go.
25:29 We're down.
25:30 Last move.
25:33 Three, two, one.
25:34 Start the timer.
25:35 Now, for a big man like this, Robert, look at the height this guy's got on this
25:40 bar.
25:41 This thing is weighted.
25:42 This is hard with a towel.
25:43 It's hard with a band.
25:44 It nearly hit me in the face.
25:45 That is crazy.
25:46 His lower back is so strong.
25:48 Because he does this, because he's good at this, because he reaches so high
25:53 with his legs and his feet, he will never, ever, if he keeps doing it, have
25:57 lower back issues.
25:59 It's just the nature of the movement.
26:01 It's the nature of the combination of the movements.
26:03 Now, my good man here, Wayne, struggles.
26:07 Struggles.
26:08 He's got great power, great strength, great, great strength.
26:13 Come on now, right here.
26:14 I'm going to help you a little bit.
26:16 A little bit.
26:17 A little bit of help.
26:18 Three, two, and one.
26:20 All right.
26:21 So, you know, we could have got three ballerinas here to make that look
26:24 perfect.
26:25 But the idea is you're using PAP to work on your strengths, to also work on
26:30 your weaknesses.
26:31 That's why it's beautiful.
26:32 All right.
26:33 Keep up with the old man.
26:34 Even though I've had breaks.
26:35 You know, let's face it.
26:36 Everybody at home, he's taking breaks.
26:37 Yeah.
26:38 Okay.
26:39 So, I'm down.
26:40 Are you in?
26:43 Three, two, one, go.
26:44 Engage that core.
26:59 Straighten those legs.
27:01 Six, relax the face.
27:04 I'm done.
27:22 Plie time.
27:24 We've got to run over.
27:27 The classic P90X counter.
27:29 And we're going to go.
27:31 In five, four, three, two, one.
27:37 Two, three, four, five, six.
27:44 Met ball.
27:49 And we're going to go.
27:51 In five, four, three, two, one.
28:00 So, I know I've said it a lot, but here's a little reminder.
28:07 We know that dorsiflex and flex are the same thing, right?
28:14 That's plantar flex.
28:15 You see what I'm doing with my feet?
28:18 Pointing, plantar flex.
28:21 Flexing the other direction is dorsiflex.
28:25 So, check to see if you feel like your lower back is dumping down.
28:31 I'm looking around.
28:33 Good, Robert.
28:34 Butt squeezing.
28:35 Tilt the pelvis in.
28:37 Wayne, smile.
28:38 Don't do that.
28:39 Go like this.
28:41 Yeah, man.
28:42 Lower back's dumping, dude.
28:44 Flex the quads.
28:46 Flex the quads.
28:47 Come on, man.
28:48 Bring it.
28:50 Bring it.
28:51 Ten, nine, eight, seven, six, five, four, three, two, one.
28:54 Bring it.
28:55 Ten, nine, eight.
28:57 Pull the heels in.
28:58 Pull the heels in.
28:59 That'll help.
29:00 Butt up.
29:01 Tilt the pelvis.
29:02 You got it.
29:03 Guess what?
29:04 You got it.
29:05 We're done.
29:07 Now, good.
29:09 Wayne suffered immensely, as you might as well.
29:12 Here we go, Superman time.
29:14 Now we get to watch me suffer.
29:17 It's my favorite part.
29:19 I love it.
29:21 Love it, love it, love it.
29:22 Look what I found.
29:24 Got one of these at home?
29:26 Here you go.
29:29 Three, two, go.
29:32 Height's great.
29:41 Barber's got that.
29:43 All right?
29:45 As you reach, don't crunch the neck up.
29:47 Separate the shoulders.
29:51 All I want you to do is keep your hands and toes off the floor at first.
29:57 You'll get height later.
30:02 Fist forward, knuckles up.
30:05 Heels up.
30:06 Fist forward, knuckles up.
30:08 Heels up.
30:10 Fist forward, knuckles up.
30:11 Heels up.
30:12 Crown of the head forward.
30:14 Four, three, two.
30:19 Halfway point, boys and girls.
30:21 Nice.
30:23 Good job.
30:24 Yes.
30:25 Look at this.
30:26 This is what most people look like when they've just finished a 10K.
30:29 All right?
30:30 That happens in your house in front of your TV set.
30:36 Good job.
30:37 They're taking their breaks.
30:38 They're getting their towels ready.
30:39 We're going to talk about that right now.
30:41 So, you guys ready?
30:43 You got them up there?
30:45 Now, right here, doing this for the first time, hit that pause button,
30:50 because you don't have your towels ready.
30:52 They've learned right here and now to prepare them.
30:55 So, I roll it up, right?
30:56 [Humming]
30:59 I spray here and here.
31:02 Here and here.
31:03 I loop it over the bar.
31:06 It's index finger.
31:08 See, I'm wrapping around with three fingers.
31:10 That's where the bar goes.
31:12 If you do the forehand wrap, you're going to slide down.
31:15 This is the anti-slide technique.
31:17 Think of everything.
31:19 Okay.
31:20 So, ready to go?
31:21 Ready.
31:22 Christina's ready.
31:23 Our time is up.
31:25 I'm over here.
31:26 You guys ready?
31:27 Robert's writing down his success.
31:29 Look at this.
31:30 Do we see what Robert has done to the floor?
31:32 What a mess.
31:34 So, you're going to go up.
31:35 I showed you the hand technique.
31:37 I showed you where to wet the towels.
31:39 Your maximum is always 10.
31:40 All right?
31:41 No more than that.
31:42 If you don't get 10, who cares?
31:44 Start a second complex.
31:45 First move.
31:46 Here we go.
31:47 10 if you can do them.
31:48 3, 2, 1.
31:49 1, 2, 3, 4, 5, 6, 7, 8.
31:55 Halfway for me.
31:57 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
32:07 Next move, right away, medicine ball pikes.
32:10 This is a core move.
32:11 It's explosive.
32:12 It's not like the traditional pike.
32:14 It sounds like it because it's in the title,
32:16 but it's different.
32:17 Are you ready, you guys?
32:20 I'm going to cue it first time.
32:21 I'll join you later.
32:23 10 times, the ball doesn't go past here.
32:25 We're going to go, go.
32:27 1, 2, 3, go.
32:30 4, 5, 6, 7, 8, 9, and 10.
32:37 Christina, strongest abs for a mother
32:40 who had five children plus twins.
32:42 All right, so here we go.
32:44 Step up hammer press.
32:45 Right away, get a very sturdy, strong bench.
32:50 We have these fancy plyometric stands.
32:54 Get a weight that you like.
32:57 Here we go.
32:59 So, right leg up, hammer curl press.
33:04 I want more energy in this foot up
33:05 than the one that's down.
33:06 Bend the knees slightly.
33:07 Are we ready to go?
33:08 Ready.
33:09 Let's go.
33:10 Wayne, Wayne, you're holding up America, Wayne.
33:14 Got it, got it, got it.
33:16 3, 2, 1.
33:18 Up and press and down.
33:21 Up and press and down.
33:24 Up and press and down.
33:27 I hate to stop, but there's some important things
33:28 I've got to talk about.
33:29 First of all, Christine, bend that knee a little bit.
33:32 All right, now you can put energy here.
33:34 I feel like you're almost going to step up.
33:36 Good.
33:37 Because of the bands, she's got to do a standard curl.
33:40 All right with me.
33:41 Hard to do hammer here.
33:43 Actually, in the second round, I'm going to show you a trick.
33:45 All right?
33:46 Good, 5 and 5.
33:47 Switch at 5.
33:48 Nice, Robert.
33:50 No sway here.
33:51 Energy there.
33:52 Good.
33:53 Almost as if you can stand up on that thing.
33:54 That's pretty tall.
33:56 You get both sides?
33:57 I did.
33:59 Right down your weight.
34:01 Roller angel.
34:02 Feels like a break.
34:03 All right, so get your foam rollers.
34:05 Get your stuff out of the way.
34:08 I'm going to talk about this one.
34:10 Everybody, immediately, no time.
34:13 Swagger meets move.
34:15 We're going to start, Robert, in 5, 4, 3, 2.
34:20 On your back.
34:21 Good.
34:22 This is not relaxation time.
34:23 Get your hands as close as your elbows.
34:25 Get your hands as close-- and bend them more.
34:27 Bend them.
34:28 Feel the difference?
34:29 Tilt your pelvis up so that your lower back is not floating up.
34:32 I don't want to see that little arc in the lower back.
34:35 Look how tight Wayne is.
34:37 I'm going to change things here.
34:39 All right, go.
34:41 Elbows close.
34:42 Get them close.
34:43 You feel this push?
34:44 I want you to do this on your own without me.
34:46 Go.
34:47 Give me the bridge.
34:48 No space here.
34:49 See that space?
34:50 So tilt your pelvis up.
34:51 Is that 10?
34:53 Nice.
34:54 All right, here we go.
34:56 Tall pull-ups already.
34:57 Ha, ha.
34:58 You ready?
34:59 Ready.
35:00 Ready.
35:01 Robert?
35:02 Ready.
35:03 Christina, Wayne?
35:04 Ready.
35:05 You can't do 10?
35:06 No big deal.
35:07 Write it down.
35:08 3, 2, 1.
35:09 Ready, set, go.
35:10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
35:25 Good.
35:26 How high can you get your chin past your hands?
35:30 It's only forehead or nose, whatever.
35:32 Get those hands down there, all right?
35:34 Speed's the key.
35:36 Right away.
35:37 3, 2, 1.
35:38 Without the ball, Christina, go.
35:41 Go.
35:42 Quickly, quickly, quickly, quickly.
35:44 3, 4, 5 for Christina.
35:47 6, faster.
35:48 7, faster.
35:49 8, 2 more quick.
35:51 Explode, go.
35:53 Good.
35:54 Nice job.
35:55 That's the speed, all right?
35:57 Step-up hammer press.
35:59 I'll get Wayne.
36:00 Is this your stool, Wayne?
36:02 Yes, sir.
36:03 Thank you.
36:04 This the right spot for you, man?
36:05 Yes, sir.
36:06 All right.
36:07 I'm going to do this side.
36:09 We know what to do.
36:10 I can still cue and go.
36:12 Look at all our stuff.
36:14 We're going to go in 5, 4, 3, 2, go.
36:22 1 for me.
36:25 2.
36:27 So, 3, I'm pressing down with this right foot.
36:32 4, which helps me engage my core.
36:35 5.
36:38 Switching sides.
36:39 Whole foot on, press down.
36:41 Bend that back leg.
36:43 1.
36:45 Breathing.
36:46 2.
36:48 Relaxation to the face and the breath.
36:50 3.
36:52 Eyes forward.
36:53 4.
36:58 5.
37:00 Nice work.
37:01 That's me.
37:02 I'm done.
37:03 Okay.
37:04 Roller angel.
37:06 Get your foam roller.
37:09 I got that.
37:12 I'll join in.
37:16 Ready to go?
37:17 Ready.
37:18 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
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48:11 Again, push down.
48:12 Nice.
48:13 Two, three, four.
48:14 Contract and release.
48:15 And now release.
48:16 Feel how your body settles more, Mr. Muscle Man?
48:17 This is perfect for you.
48:18 Neuro-integrated stretching is the magic for you, all right?
48:19 That and yoga.
48:20 Ready?
48:21 Push down.
48:22 One, two, hard.
48:23 Three, crush the ball.
48:24 Four, five, and now settle.
48:25 And now, we're going to do a little bit of a stretch.
48:26 We're going to do a little bit of a stretch.
48:27 We're going to do a little bit of a stretch.
48:28 We're going to do a little bit of a stretch.
48:29 We're going to do a little bit of a stretch.
48:30 We're going to do a little bit of a stretch.
48:31 We're going to do a little bit of a stretch.
48:32 We're going to do a little bit of a stretch.
48:33 We're going to do a little bit of a stretch.
48:34 We're going to do a little bit of a stretch.
48:35 We're going to do a little bit of a stretch.
48:36 We're going to do a little bit of a stretch.
48:37 We're going to do a little bit of a stretch.
48:38 We're going to do a little bit of a stretch.
48:39 We're going to do a little bit of a stretch.
48:40 [Musique]
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53:04 [SILENCE]
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