00:00I'm not going to lie to you guys, the evolution of females, it's getting a little fucking scary.
00:05I walk into the gym, it's majority females.
00:07And let me tell you something, they're not sitting on machines and looking pretty anymore.
00:11No, no, they're busting their ass.
00:13Their core is getting stronger, their fucking squat is getting heavier, their fucking deadlift
00:18is getting heavier.
00:19Let me tell you something, they're fucking taking over.
00:26This move will strengthen your knees and prevent pain.
00:30Lie down with your left leg extended and your right leg bent.
00:34Lift your straight leg up until both knees meet, then slowly lower your leg.
00:40Do 10 to 20 on each side.
00:48Lower into a squat with your hands on your thighs, don't let your knees go past your
00:52toes though.
00:54Extend and raise your arms straight overhead, kick your right leg high while lowering your
00:58right arm to meet it.
00:59Repeat on both sides for about a minute.
01:07This is mod one for the bear flip.
01:09Starting in that four point position, knees under hips, feet hip distance apart, hands
01:14underneath the shoulders.
01:15Pick those knees up off the floor, we're lifting the same hand and the same foot.
01:19Left side and now try the right, exhale.
01:23Remember your weight each time.
01:26Keep the belly button pulled in.
01:27This is mod two for the plus sign drill.
01:33Starting at the back of your space, thinking of a plus sign in the middle of your space.
01:36Directional change, quick feet, pause in between.
01:40Right left, let's go to the right, back to center, forward, back to center, to the left,
01:46back to center, straight back.
01:48Again, forward, this time to the left.
01:51Right left, forward, back to center, to the right, back to center, back.
01:56Keep moving your body, light feet, soft knees.
02:00What is up guys?
02:01I'm back with some hip thrust form.
02:02I always see this exercise being done wrong and it's really, really important to get this
02:05one right because I don't want you guys hurting your back.
02:07So as we can see, I'm looking around the gym, my back is overextended and my legs are completely
02:12not in a 90 degree angle.
02:14So here's the correct form.
02:15The chin is tucked.
02:16This stops my back from hyperextending and as well, my legs are in a 90 degree angle
02:21and my chin is tucked in.
02:26Plank jack is a great combination of a classic plank pose, but you're also kind of doing
02:31a jumping jack at the same time.
02:33It's great because not only is it helping you focus on your form, but the jumping jack,
02:37part of it, kind of helps keep it a cardio workout too.
02:41Good job.
02:42Go get a glass of water and give yourself a pat on the back.
02:47This is mod one for the hay baler forward lunge.
02:51Starting with your feet in neutral position.
02:53As you step forward with that right foot, the hands come to the left of your hip.
02:57You're gonna chuck that hay bale over your right shoulder, push off that right foot,
03:00come through center and change sides.
03:03Hands move to the right hip, step forward with the left, chuck that hay bale over your
03:06shoulder and step back.
03:08Keep alternating sides.
03:13This is mod two for the squatting force field swinger.
03:21Starting with our feet in squat position, so feet just wider than hip distance apart.
03:25Bend into those knees about 70 degrees, reach those arms out in front of you and start to
03:29reach the right arm up just past shoulder height.
03:32As it comes down, the left arm's gonna come up.
03:35Working the mobility of the shoulder joint as we stabilize the spine and the lower body.
03:41Knees in the heels, back of the neck, long eyes, down.
03:48Grab a weight anywhere from 3 to 10 pounds, lie down on your back, bend your knees, lift
03:52them up to tabletop, put your arms straight up to the ceiling.
03:55You're gonna crunch your head and neck up, straighten out one leg as you twist towards
03:59the bent knee.
04:00Come back to center, don't drop your head, knees to tabletop, arms up and then switch.
04:11Go for eight reps of those, three times a week.
04:18This is mod three for the blowout.
04:21We're gonna do a directional change drill with racket in hand.
04:25Your trainer's gonna give you some commands.
04:26Forward back, left, right, just keep moving, hit that ball, come back to that athletic
04:30position in the center of your court every single time.
04:33Let's get started.
04:34Athletic stands, racket in the right hand.
04:35Let's go forward first, a little volley, all the way back, hit that ball, back to center,
04:40to the right, to the left, a little backhand, all the way to the right, forehand, backhand,
04:45all the way back, a little hit, boom.
04:48You got this, keep moving.
04:49This is mod one for the sewing bear.
04:53Coming into a tabletop position, so knees underneath the hips, hands under shoulders,
04:57hug your belly and find your core and float those knees a few inches off the floor.
05:01From here, you're just gonna pick that right arm up and just kind of test the waters and
05:06then place that right hand back down.
05:08Lift the hand up and then place the fingertips back down, inhaling and exhaling.
05:15So continue on one side and then make sure that you do the second side.
05:20This is mod three for the advanced push swing pull plank.
05:24Let's set up in that advanced side plank position.
05:26So wrists underneath the shoulders, reaching that left leg up, start position with the
05:31body, doors I flex, action and feet in the hands.
05:34Bring that left fist in towards the ribs.
05:36Now here's the action of the arm, push, swing that arm back and around and pull, push, sewing
05:44and pull.
05:45Keep moving, push, sewing, pull, push, sewing, you're doing great, pull.
05:52Right guys, I'm back with a little voiceover.
05:54So I started off with a single leg hip thrust.
05:56This one you're gonna push through the heel and it is a burner.
05:59Then I went into sumo deadlifts.
06:00I kept the stance nice and wide, toes pointed out and you don't overextend at the top.
06:05Then we went into a B stance deadlift.
06:07You keep all your weight on one foot and push through that heel.
06:10Then I went into hip thrust.
06:11I kept the pelvis nice and tucked.
06:13It was a bit of a wider stance and I felt it more in my glutes.
06:16Then I just went into a single leg hamstring curl.
06:19This was just to finish off my session.
06:21Kept the tempo two to two and that's it guys.
06:25Lie down on your back, extend both legs straight and then hug your right knee into your chest.
06:31Give it a nice squeeze.
06:33Now slowly drop your knee over to the left as you reach your right arm to the right.
06:45Hold for 30 seconds, come back to center and repeat on the opposite side.
06:51This is mod three for the force field swinger.
07:04Starting with your feet wider than hip distance apart, bend the knees, tilt forward with the
07:08pelvis so the spine is long.
07:10Reach those arms straight down in front of you, palms face one another.
07:14Reach that right arm up, get full range of motion.
07:17As it comes down in front of the shoulder, the opposite arm lifts.
07:24It's like your hands are two magnets.
07:28Back of the neck long, core engaged.
07:32Find your breath.
07:35This is mod one for the bloat.
07:37We're going to do jump twists into wacky jacks.
07:40Your trainer is going to give you different directions, different patterns.
07:43Do the best you can.
07:44Let's start with those jump twists.
07:46Pelvis onto the hips, feet close together.
07:48You're twisting that lower body, trying to keep your eyes forward.
07:52So really working the rotation in those hips.
07:55Light on the toes.
07:58And now into those wacky jacks.
08:00Bring those arms out, legs out, and wacky jack.
08:05It's okay to look a little silly here.
08:07I know I do.
08:09Keep moving your body, you're doing great.
08:12This is mod three for the sewing bear.
08:14Sitting up in a tabletop position, hands under shoulders, knees under hips.
08:19Float those knees up off the floor.
08:21And now practice lifting that left leg up off the floor, stabilize here.
08:24Now we're going to pick that right hand up off the floor, and we're going to thread the
08:27needle.
08:28Bring that arm under and through, and then bring it back like you're going to place it
08:32onto the floor, but don't let it touch the floor.
08:34Bring it through and back.
08:36Keep moving here with your breath.
08:42And make sure that you do the second side.
08:48This is mod two for the hay baler forward lunge, starting with your feet in neutral
08:53position.
08:54As you step that left foot forward, the hands move to the right of the hip.
08:58And then as you land, that hay bale goes up and over, 70 degree bends into the knees.
09:03Push off that front foot, come through neutral, alternating sides.
09:07Step forward, chuck that hay bale, come back.
09:28This move works your obliques, the muscles along the side of your core that shape your
09:32waist and give you an hourglass shape.
09:35Lie on your left side with your legs straight and stacked on top of each other.
09:40Flex your feet and scoop them forward slightly to protect your back.
09:45Rest your head on your straight left arm.
09:47Then on an inhale, lift both legs off the ground, exhaling slowly while lowering them
09:53until they're about one inch off the ground.
09:56The secret to making this move really effective is to superglue your legs together and move
10:01them as one.
10:03Do 10 to 12 reps, then switch sides and repeat 3 to 4 times.
10:07This is mod 2 for the lunge with twist.
10:10Starting with your feet hip distance apart, bring those arms up into those Russian dancer
10:14arms.
10:15Step forward with the right foot, bend into the knees at 60 degrees.
10:19Make sure your knees are tracting forward.
10:21Give a little twist towards that front leg.
10:23And now push off the front foot, there's your power, step back to neutral, do the other
10:28side.
10:29Step forward with the left foot, bend down, 60 degree bend, twist to the left, use your
10:34core, come back, push off that front foot, back to neutral.
10:39Continue alternating sides.
10:43Step, lunge, twist, neutral, step, lunge, twist, back to neutral.
