- 3 months ago
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00:00Here we go, Mudder Nation. Let's crush it!
00:13Alright, everybody. We're back from Mudder Ground Strength.
00:16That means it's the last day of the week.
00:18We're taking it down to the ground so we can get strong for all those obstacles out on course.
00:22Today, we are going to bring it to our limits.
00:23Tomorrow, we get that recovery, and week two's coming right at you, guys.
00:26So let's get that jog ready in 3, 2, 1.
00:29Here we go. Hit it.
00:31Going back to my girl Dorian.
00:32Starting off the day right.
00:34Pumping it. Working it. Sweating it.
00:36Always got to have a good warm-up for a good workout, baby.
00:38A little bit higher, a little bit faster.
00:40Chop it up. Quick, quick, quick.
00:42Nice strong arms. Here we go.
00:435, 4, 3, 2, 1.
00:46And we're out. Soccer kicks.
00:47Here we go. 3, 2, 1. Kick it!
00:50Want to have that good center.
00:51Pretend like you're popping a ball up right there.
00:53Point those toes. Lean back a little bit.
00:54Squeeze those glutes. Now pump those arms.
00:56We got 5 seconds. 4, 3, 2, and 1.
01:01Let's slow it down, guys.
01:02Bring those legs out nice and wide.
01:04And we're going to lean forward.
01:05Feel that stretch. It's been a long week.
01:07We've been working dumbbells before.
01:09So feel that stretch.
01:10We're going to come up nice and slow.
01:11We're only going to do 3 of these.
01:12Come back down.
01:13Stretch it. Stretch it. Stretch it.
01:15Find that right back here.
01:16Straighten out that back.
01:18Slowly bring it up.
01:19One more.
01:19Really slow.
01:20Back down.
01:21Boom.
01:22Long week.
01:23Got to start this workout right.
01:25Feel it.
01:25Pull it.
01:26Squeeze those glutes forward.
01:28Here we go, guys.
01:29We got hip hurdles.
01:29Bring it up.
01:31Hurdle over.
01:32Slowly.
01:33Back again.
01:34That mobile ground strength, guys.
01:36We're going to be doing lots of kickouts, lots of crawls, lots of mobile strength.
01:40And you have to really get those hips open.
01:42One more.
01:43And we're back, guys.
01:44Arm circles.
01:45Reach it out.
01:46Squeeze it.
01:47Let's just want you guys to make fists right now.
01:49Hard as you can.
01:49Squeeze it.
01:50Now make those circles.
01:51Changing it up a little bit.
01:53Add a little energy.
01:54Squeeze those forearms.
01:55Now tighten up those shoulders.
01:57Five, four, three, two, one.
01:59Switch directions.
02:00Open up those fingers.
02:01Big, slow circles.
02:03Let it loose.
02:04So, guys, today is the last day of the week.
02:06Then we get that recovery.
02:08Understand these moves may not be as challenging as the other days, but I want you to have a
02:12lot of intention behind it.
02:13Three, two, and one.
02:15And last but not least, butt kicks.
02:17Bring it up.
02:18Coming back to my boy Angelo.
02:19Get in there.
02:20Get in there.
02:21So, we'll get that heart rate up for a second, guys.
02:23We're going to take it down to the ground.
02:24Get that heart beating, pumping.
02:26Here we go.
02:27A little quicker.
02:28Five.
02:28Come on.
02:29Four, three, two, one.
02:33And we're on the ground.
02:34Let's get it done.
02:36In position.
02:37So, guys, first thing we're going to do is I want everybody to get into a bare reach position.
02:42So, we're going to get into this tabletop.
02:44Tuck those toes underneath your body.
02:46And let's reach out with that right arm and back with that left leg.
02:49Everybody up.
02:50Squeeze it.
02:51And here we go.
02:52And back and touch.
02:53And squeeze and reach.
02:55All the way in.
02:56A nice tuck.
02:57That's it right there, guys.
02:58I'm going to hang out with Dorian right here.
03:01Good positioning.
03:02Abs are working.
03:03Arm is strong.
03:04So, right now, guys, we're really working on the mobility.
03:06Still warming up the body right now.
03:08I'm going to have her pause for a second.
03:09That's where I want to find it.
03:11I want to see this good length and strength right here.
03:13Five more seconds.
03:14Bring it in.
03:15Nice and tight.
03:15Work it.
03:16Squeeze it.
03:17Give me a couple more reps right here.
03:19And last one.
03:21Switching sides, guys.
03:22We're going to be back at it again.
03:24Three, two, one.
03:25Get it going.
03:27Good.
03:29Hanging over here with Janille.
03:30All she's going to do, guys, if this is your first time doing this move right now,
03:33I want you just to slow it down.
03:35Get that pause.
03:36You don't need to come all the way across and touch it.
03:38I just want you to work on that lengthening and strengthening of the posterior chain right
03:42here.
03:42So, imagine right now you're reaching for an obstacle and you're pulling that leg back
03:46in.
03:47That's that cross body strength.
03:48We've got ten more seconds right here.
03:50Everybody give me a couple more good reps.
03:51Reach up.
03:52Get it a little bit higher.
03:53There we go.
03:54Full range of motion, guys.
03:55Almost there.
03:56Three, two, one.
03:59Back up top, guys.
04:00Staying in that tabletop position.
04:02Check it out.
04:02Up here on our toes, guys, we're going to do bear crawls.
04:05So, this is like imagine you're going under a tunnel and we're staying nice and tight.
04:09Everybody reach forward.
04:10Step forward.
04:11Stand back.
04:12Keep on alternating.
04:13We're going to hit this crawl for 30 seconds right here.
04:16There we go.
04:18So, big thing I always say, guys, is loose hips sink ships.
04:22If you have a loose body right here, understand you don't have tension in those abs.
04:27You don't have tension in those triceps.
04:29You don't have strength in those legs.
04:31Now, you've got to have to have that strength when we're crawling and climbing.
04:34You have to use the power of your arms and the strength of your legs to get that forward
04:38momentum.
04:39It's going to be a slick and tough position to be in, but always add a little bit of tension,
04:43a little bit of work, and we'll get through, guys.
04:45Five, four, three, two, and one.
04:49Take a little breather, guys.
04:52Here we go.
04:53Getting in.
04:55Pressing down, guys.
04:56Back in that same position.
04:57This is going to be a tabletop kick out.
04:59We're going to alternate across the body and pump that elbow in right here.
05:02Everybody up in position to hold.
05:04Good.
05:05See this tension?
05:06See this strength right here?
05:07Switch sides.
05:08Boom.
05:09That's where you always want to be.
05:11Hit it right here, guys.
05:1230 seconds of work.
05:13Let's go.
05:14Tuck and kick.
05:15Boom.
05:16Tuck and kick.
05:18So this is a crossbody strengthener right here.
05:21Dorian's a great example.
05:22She has great mobility and great strength.
05:25This knight-type position right here, as we bring that elbow in right here, that's how
05:29we add that ab tension.
05:31Get that body control, guys.
05:32Under barbed wire, under walls, we're going to practice rolling our body to get underneath
05:36it.
05:37This is part of that movement right there, guys.
05:39All that mutter ground strength.
05:4110 seconds of work right here.
05:43Good.
05:43Nice plant on the hand.
05:45Nice plant on the heels.
05:46Five, four, three, two, and one, guys.
05:51Let's get some crab dips.
05:53Everybody knows the position we've been here before.
05:56Ground those heels.
05:57Lift that butt up.
05:57If you guys want to modify, keep it down.
06:00Three, two, one, and dip and press.
06:03Dip and press.
06:04So, hanging out with Jake.
06:08He's got his shirt off, so it's easy to see what we're working on right here.
06:11Obvious triceps.
06:13Nice, sexy tan to match right there, guys.
06:15But what I really want you to focus on is spreading those fingers out nice and wide and getting
06:19that extra little inch.
06:21But the thing you also need to focus on is, check it out, abs right here.
06:25That right there is the controller.
06:27So, we strengthen and we control the abs.
06:29Three, two, one.
06:32Break it, guys.
06:34Nice.
06:35Keep it holding.
06:36Shake it out.
06:36Shake it out.
06:37Butter Nation, if you're feeling a little burn, shake it out.
06:39Take a breather, guys.
06:40The first round of it.
06:42Three, we're coming up for alternating crab taps.
06:44Two, and one.
06:46Reach and tap.
06:48Reach and tap.
06:49So, always find that control.
06:50Always find that pause.
06:52If I needed to, guys, I could come up here and hold.
06:55Have that balance.
06:55Have that strength and keep it moving.
06:59Good.
07:00Janelle over here, taking it easy.
07:02Just allowing that hand to plant.
07:04Having that same strength all the way back.
07:07And she's just getting that knee tap right there, guys.
07:09As we get fitter week after week, I want you to take it from the knee to the shin to the shoe.
07:15And then we'll get stronger each week, guys.
07:17Three, two, one.
07:18We're out.
07:20Next move.
07:23So, here comes a good challenge.
07:25Same position we were just in.
07:26But we're going to press up the hips this time and we're going to reach across.
07:30Have that whole extension right there, guys.
07:32Everybody in position.
07:33We're going to go up.
07:34Three, two, one.
07:36Up and reach.
07:37And then plant.
07:39Reach.
07:39Then plant.
07:40So, we're adding that glute strength, that ab strength, and that arm strength.
07:44Here we go.
07:46Hanging with my buddy Angelo.
07:48I'm going to have him do a rep and he's going to come up and hold.
07:51That's it right there.
07:52See this extension?
07:53See this strength?
07:54That's what we want.
07:55It's almost like a tabletop with his legs as the base, his arms as the top.
07:59Here we go, guys.
08:00Go back to it.
08:00You look great, man.
08:01Stay with it.
08:02Stay with it.
08:02That's it, Angelo.
08:04So, my buddy right here has a lot of great mobility.
08:07Always strive to have this same after rep after rep.
08:10I don't want to see more reps.
08:11I want to see perfect reps.
08:12Two more.
08:14Squeeze.
08:14Last one.
08:15And squeeze.
08:16Here we go, Mudder Nation.
08:17Bringing it up top.
08:18We're going to really push it.
08:20You and me, Dorian.
08:21So, mountain climbers.
08:22We've been here before, but this is the first time we're getting the cardio up today.
08:25You ready for this?
08:26Go.
08:27Five, four, three, two, and run it.
08:29There we go.
08:31So, I want to see if she's really pumping those knees, really getting after it.
08:34Spread out those fingers.
08:35Close those eyes, guys.
08:37Here's what I want you to imagine.
08:38Going up that steep hill.
08:40Dig those feet into the ground like you're punching a hole back there.
08:43Now, really push back into those triceps.
08:46That's the tension.
08:47That's the strength.
08:48Hill's getting steeper.
08:49Ten seconds.
08:51Pump it.
08:51A little bit harder.
08:53Spread through those fingers.
08:54Squeeze those abs.
08:55Five, four, three, two, and break.
09:00Woo!
09:02Still keeping that same position.
09:04We're going to boulder shoulders.
09:06Lift those knees up.
09:07Take a breather.
09:08Find your center, guys.
09:09Everybody ready?
09:10Mudder Nation, you guys ready?
09:11You know what's going to happen.
09:13Keep it tight.
09:14Keep it right.
09:14Three, two, one.
09:15Down and up.
09:17So, remember I said loose hips sink ships.
09:20I'm going to find somebody and see if they can work a little harder.
09:24My buddy Jake loves his abs, but is he working them?
09:28So, what I want to see right here, I have a box.
09:31Remember that game when you were playing as a kid?
09:33If you touch the sides, you get electrocuted?
09:35That right there is what we're focusing on.
09:37Strong hips.
09:39All right, guys.
09:40Take a pause.
09:40We're going to switch sides.
09:41Three, two, one.
09:43Go!
09:44Opposite arms coming down this time.
09:46Work it a little bit differently.
09:47Find a different place to squeeze.
09:49What I focus on is I try to bring my elbow down intentionally, then pop it up.
09:54What we're working on right now is that army crawl.
09:57Pumping those arms, working those abs.
09:59Five, four, three, two, and one, guys.
10:04Last move of the circuit.
10:07Here's what we're going to do.
10:09I like to practice karate like Bruce Lee did.
10:11This right here is going to teach you guys how to strand up just like him.
10:14It's that understanding of how you control your body.
10:16So what we're going to do is we're going to roll back and we're going to pump up.
10:20Bring those hands down.
10:22Sit up and squeeze the abs.
10:24Everybody as a group.
10:25In a tuck.
10:26Three, two, one.
10:26Roll back.
10:28Reach up.
10:29So this right here, guys, is the foundation of being able to roll up and getting on your
10:32feet.
10:33Squeeze those abs and roll up.
10:35Good.
10:36Hanging out here with Dorian.
10:37Nice, tight body.
10:38Here's what I'm going to challenge her to do.
10:39Squeeze those knees tighter.
10:41That right there is ab control.
10:43So you don't want those loose legs.
10:45That right there, no strength.
10:47We squeeze the legs.
10:48We squeeze the abs and we reach through the arms and find that tension and control.
10:52Ten more seconds.
10:53Up and squeeze.
10:54Don't let those feet touch the ground.
10:56That shows me you guys have control too.
10:57We got four, three, squeeze it, two, and one.
11:02Take a break, guys.
11:03All right, Modernation.
11:05Grab a sip of water, guys.
11:07Only first circuit through.
11:09We got one more of these and then we're going to go hit another one.
11:12Feeling good?
11:13Feeling good.
11:14That's it.
11:14You feeling good?
11:16What happened?
11:17There we go.
11:17There we go.
11:18So guys, we're going to hit all the same exact moves.
11:20This time I'm going to take a little rest out of the way.
11:22I'm going to challenge you.
11:23We got ten seconds, so let's take it down to the ground.
11:26I'm going to start out with my buddy Angelo over here with a challenge.
11:29Everybody, hands down.
11:30Tabletop position.
11:33Here we go.
11:34I want that left right elbow touching that left knee.
11:36End and squeeze, touch, hold it right here.
11:39Bring it out, squeeze it in, squeeze it in, squeeze it in.
11:41Everybody and hold.
11:42Hold, hold, hold.
11:44This is strength right here.
11:45See that tension right there?
11:47If you can control this tabletop position, squeeze those abs, see how he's shaking?
11:51That right there is muscular work.
11:52All right, guys, out and kick.
11:53Keep it going.
11:54Ten seconds of work right here.
11:56Find that position again.
11:57Coming all the way up.
11:58Touch my hands up top.
11:59Now a little bit of mobility in the range.
12:01There we go.
12:01That's what we're working on.
12:02Five, four, three, two, one.
12:06Switch sides, guys.
12:07Take a little break.
12:08We're going to reach out with that opposite arm, opposite leg.
12:10Hanging out with Jake.
12:11Everybody in hold.
12:12We're starting that timer.
12:14I want to see tension all the way through the back of that leg.
12:16Strength all the way up through that shoulder.
12:18Holding for five, four, three, two, one.
12:22Everybody going at your own pace.
12:23Nice squeeze, nice reach.
12:25Every time I want him hitting the same point.
12:28Working it, twerking it from the front to the back.
12:30Every inch of it, Jake.
12:31Let's go, buddy.
12:33Only ten more seconds right here.
12:35I want to see you squeezing those abs.
12:36I want to see you pumping it through that glute.
12:38A little bit higher with that arm.
12:39Four, come on.
12:40Three, come on.
12:41That's perfect.
12:42Two, and one, guys.
12:44Next move, guys.
12:45We got crawls.
12:47Imagine right now we got this tunnel ahead of us.
12:49We got to stay nice and tight.
12:50You ready for this?
12:51Ready.
12:51You and I.
12:52Let's get in position.
12:53Hold it, guys.
12:54Three, two, one.
12:55Step forward, back.
12:58Forward, back.
12:59Now try to stay a little bit tighter to the ground, guys.
13:01This tunnel is getting tighter and tighter.
13:03Get even lower.
13:05Bend those elbows a little bit.
13:06It's getting tighter and tighter.
13:08A little bit lower, guys.
13:09As low as you can get, but do not let those knees touch.
13:12Now we're really just scooting underneath.
13:14That barbed wire is just overhead.
13:16Ten seconds of work right here.
13:18Squeeze it.
13:19Work it.
13:20Dig it stronger, guys.
13:21Five more.
13:22Four.
13:23Come on.
13:24Three.
13:24Dig it in.
13:26Two.
13:27And one.
13:28Last one.
13:29Good.
13:30Here we go.
13:32Taking it over, guys.
13:34We're up here in position.
13:36I want everybody to get into that tuck.
13:38So bring your feet right here into tabletop, and I'm going to have you come across, kick
13:42and hold.
13:44I want to see everybody in perfect position.
13:46Give me energy through those heels.
13:47Lock those triceps.
13:49This right here is what we want.
13:50Switch sides.
13:52Over.
13:52Hold.
13:54Boom.
13:55So you have that full body control.
13:56Dorian, lock out that elbow.
13:57Keep those abs tight.
13:59Let's go.
13:59Kick through that heel.
14:00Show me some karate action.
14:02Three, two, one.
14:02Switch.
14:03Boom.
14:05Find it.
14:06Are your muscles aching?
14:07Are their legs shaking?
14:08Stay with it.
14:09Tight, tight, tight.
14:10Last side.
14:10Switch.
14:12Hold.
14:13Angelo, are you getting tired on me?
14:15Of course not.
14:16You're my buddy, buddy.
14:17You wouldn't quit the team.
14:18Three, two, one.
14:20Let it go.
14:21Boom.
14:22Facing downtown, baby.
14:25Crab dips.
14:26We're going to take them nice and slow.
14:27I'm going to work with Dorian at first.
14:29Everybody up.
14:31Hold.
14:32Dip down.
14:32Bend the elbows.
14:33Everybody.
14:33Hold.
14:34So you've got to have that tension, that strength right here.
14:36Press up.
14:37Hold.
14:38Squeeze.
14:39You're working the muscles.
14:40You're spreading the fingers.
14:41You're working the glutes.
14:41Back down.
14:42Hold.
14:44Everything.
14:44Heels grounded right now.
14:45Focus on those.
14:46Press up.
14:47Squeeze.
14:48Everybody throwing pace.
14:49Three, two, one.
14:50Go.
14:51Down and up, baby.
14:52Working it.
14:53Working it.
14:55Let's go, Angelo.
14:55I'm going to get after you with this next one.
14:57See these abs engaging?
14:59See those triceps working, guys?
15:00Even that little range of motion can help you build strength in this position.
15:04Three, two, one.
15:05Take a break.
15:06Nice.
15:07You know what's up next.
15:08Lift that butt up.
15:09Challenge you guys.
15:09Second time through.
15:10You know what's coming up.
15:11Everybody reach across the body and tap and hold.
15:13I really like that.
15:15Look at that.
15:16Check that out over there.
15:17Jake's shaking a little bit.
15:18Three, two, one.
15:19Switch.
15:20Jake, it seems like you need a little motivation over here.
15:23Keep it going.
15:24Keep it going.
15:25Everybody tap it out.
15:27Work it.
15:27I'm going to have you all hold in about five seconds.
15:30Four seconds.
15:32Three seconds.
15:33Two seconds.
15:34And one.
15:35Up and hold.
15:36Okay.
15:36You're almost through this obstacle right now.
15:38Are you going to get tired and quit or are you going to hold through it?
15:40See this?
15:40That's the kind of condition we need in that body.
15:42Five, hold it.
15:43Four, hold it.
15:45Three, hold it.
15:46Two, hold it.
15:47One.
15:47Awesome work, Money Nation.
15:49We got that cross body reach hanging out over here with Janelle.
15:52Are you guys ready?
15:53You're going to stay right here.
15:54We're going to look it back.
15:55Here we go, guys.
15:56Get in that position.
15:57We're going to come over and tap in three, two, one.
15:59Up and tap.
16:00Good.
16:01Look at that control right here.
16:02Up and go.
16:04Find your own pace.
16:05Find the way it works, guys.
16:06I want everybody to really work that body, guys.
16:08Get that whole range of motion.
16:10Now here comes the challenge.
16:10Everybody up and hold.
16:13Good.
16:14So you've got to be flexing that muscle.
16:16Get an extra inch.
16:16Everybody push those cheeks up.
16:18One more inch.
16:19All right.
16:19Three, two, one.
16:20Keep going.
16:21Boom.
16:22There we go.
16:23Everybody keep going.
16:24Work it, work it, work it, guys.
16:25We've got five more seconds.
16:26Four, three, two, one.
16:29Take a break.
16:30Good.
16:31Mountain climbers.
16:33I need both boys up here.
16:34We're going to go for a race.
16:35Bring it up.
16:36Come on, Angela.
16:38You guys ready for this?
16:39It's going to be a little crazy.
16:40You ready?
16:41Three, two, one.
16:42Charge.
16:43Quick.
16:44Digging.
16:45Running.
16:45Charging.
16:46You guys are looking a little slow.
16:48Already?
16:49The tortoise and the hare, baby.
16:51Who's going to win?
16:52Keep it cranking.
16:53Mudder to nation.
16:54Spread those fingers.
16:54Work a little harder.
16:55Let's go.
16:56Ladies, I need some cheering.
16:58Come on.
16:58What do we got?
17:00Ten more seconds.
17:02Angela, it looks like you're tiring out, buddy.
17:04That's not true.
17:05Come on.
17:06Five, four, three.
17:09Come on.
17:09Two, one.
17:11Oh.
17:12There's a little push.
17:13Nice.
17:14Nice.
17:15All right.
17:16You guys know it's up.
17:17Boulder shoulders.
17:19Okay.
17:20We've got to go under some bar bar.
17:22You guys know we've got to crawl.
17:23Here we go.
17:24In position.
17:25Three, two, one.
17:26Down.
17:27Up.
17:28Down.
17:29Up.
17:30Here's what I'm going to challenge you to do.
17:31Squeeze those cheeks as hard as you can and drive through those heels.
17:35That's going to give you that lower body strength and control.
17:38Work on it.
17:39Three, two, one.
17:41Switch sides.
17:42There we go.
17:43Let's see if someone's squeezing.
17:45You squeezing?
17:46Yeah.
17:47Good.
17:47That's activation, guys.
17:49You see the muscles firing up right here?
17:50That's the activation we want.
17:52There we go.
17:53Don't fall over.
17:54Look at that strength.
17:56Three, two, one.
17:58Take a break, guys.
18:00On your backs facing downtown.
18:02Let's practice those get-ups.
18:05Next week we're going to go all the way to the top.
18:07Remember, roll back.
18:08Arms tuck.
18:09Sit up.
18:10Arms reach.
18:11Three, two, one.
18:12Roll back.
18:13Boom.
18:14Reach and squeeze.
18:15Roll back.
18:16Boom.
18:17Reach and squeeze.
18:18So have that control and that pause at the top.
18:20Reach through those arms.
18:21Reach through those lats.
18:22Squeeze that six-pack.
18:24Engage the whole time, guys.
18:25Only ten more seconds.
18:26Let's get some good reps.
18:28Good work.
18:28Good work.
18:29I'm going to finish with you, guys.
18:31Three more.
18:31Squeeze.
18:32Down.
18:33Two more.
18:34Squeeze.
18:35Last one.
18:36And four.
18:37Up and hold.
18:38Squeeze, squeeze, squeeze.
18:39Reach.
18:39I almost missed it.
18:40Reach higher through those hands.
18:42Everybody lock those legs together.
18:43Touch those knees.
18:44Five, four, three, two, and one, guys.
18:48That's a break.
18:49We're going to go get into that next circuit.
18:51We're going to push it all the way to the finish line, guys.
18:53This last circuit is going to be a real push.
18:55Get that cardio up.
18:56Work those legs a little bit.
18:58Grab a sip of water, towel off, and we're going to hit it.
19:01Ten seconds.
19:04There we go.
19:06All right.
19:06You guys ready for this?
19:07I'm really going to challenge you.
19:09We're going to get after these squat taps, guys.
19:11This is all about dynamic balance and power.
19:13So imagine you're hopping from log to log, going across a balance beam, leg strength,
19:17quick touch, back to that squat.
19:19So everybody, watch me do one, then we'll do it as a team.
19:22We're going to squat down.
19:23We're going to power up, tap, and get back in that squat.
19:26Everybody in position.
19:27Three, two, one, up.
19:29Tap.
19:30Tap.
19:30So make it quick.
19:32I want to see someone who's really working.
19:34Janelle over here, she's just going to squat out, reach out, and then get into the
19:38center with just a step in.
19:40But Jake over here, nonstop Jake, as I like to call him, is squatting and tapping really
19:45quick.
19:46Always getting that depth faster and faster each time, guys.
19:49The less time you have your feet on the ground, the more you're going to challenge that balance.
19:53Five, four, three, two, and one, guys.
19:58Everybody down in position.
19:59We're going to hit that side lunge right here.
20:01Nice, strong leg.
20:02We're going to slowly stand up.
20:04Match at the top.
20:05Back down.
20:05Boom.
20:07Stand it up.
20:07Go as a group.
20:08Let's go.
20:08So as we hang out over here with Dorian, check this out.
20:12She has great mobility.
20:13She has great strength in this leg.
20:15She's grounding this heel.
20:16What I want to really see you guys do is work the inside of that thigh and pull yourself back
20:20up.
20:21Understand that on a course.
20:22Nothing's in a straight line.
20:23Sometimes you're going to be on mud.
20:25Sometimes you're going to be going laterally.
20:26That inside strength right there is going to help you guys get through it.
20:29Let's go.
20:30Three, two, one.
20:32Here we go for shoulder floats.
20:34Imagine right now we've hit a bunch of hurdles.
20:36You have to practice pressing your body up and over it.
20:38Get those hips stacked.
20:40So everybody watch me do one.
20:41We're always going to come back into squat position.
20:43We're going to drive up.
20:45Let those shoulders float.
20:46Back into a squat as a group.
20:48Ready guys?
20:48Three, two, one.
20:50Up and over.
20:51Float it.
20:52Back down to that stance.
20:53Float it.
20:55Back down to that stance.
20:57Whole reason why we're doing this guys is once you're going up over that wall, I want you
21:01to have that confidence so once you push over the top of that wall, have that little sense
21:05of floating, you'll have the confidence to come back down, reigning on the ground, stability
21:09with strength and safely guys.
21:11So get up over again.
21:12Let's go Jake.
21:13Give me a whole second count.
21:14Reach up again.
21:15Last one and done guys.
21:18Good work.
21:19Side lunge.
21:20Opposite side.
21:21In position.
21:23Down and hold.
21:25Find it.
21:26Squeeze it.
21:26Start that timer right now guys.
21:27We're going to hold here for about 10 seconds.
21:30I want you right now to pull that heel in a little bit.
21:33Feel this muscle firing up.
21:34Everybody should feel it right now.
21:36Everybody up.
21:37Three, two, one.
21:38Stand it up.
21:38Good.
21:39Back down to that position.
21:40Feel that burn.
21:41Feel that tension.
21:42Extend through that leg.
21:43Back up again.
21:44Squeeze.
21:45Now we're into it.
21:47Hold it.
21:47Three, two, one.
21:49Squeeze.
21:49Last one.
21:50Hold it.
21:51Three, two, one.
21:52Squeeze.
21:54All right.
21:54As a group guys, we got four count bodybuilders.
21:57I'll count it out guys.
21:59Then everybody does it as a group.
22:00We're going to go down, out, in, up.
22:04As a group.
22:05Four counts.
22:06Here we go.
22:07Down, out, in, up.
22:11Wait for it.
22:12Got to work on your listening skill guys.
22:14Down, out, in, up.
22:17Quick.
22:18Down, out, in, up.
22:21Do it again.
22:22Down, out, in, up, down.
22:26Down, hold.
22:28Uh-oh.
22:30Out.
22:31Uh-oh.
22:32In, up.
22:34One more.
22:35Down, out, in, and up.
22:38That's a wrap guys.
22:39Grab a sip of water.
22:41Guys, we're going to hit it again.
22:42I want you to really practice at home.
22:44No foul ups this time.
22:46Grab a sip of water.
22:50Mudder Nation, this is our last push.
22:52Really going to get after it this time.
22:55Faster squat taps.
22:57I want to see you guys get a couple more reps.
22:59Let's get that sweat out.
23:00Here we go as a group.
23:02Ten seconds.
23:03Dorian, got my eyes on you.
23:05See how quick you are with those squat taps.
23:07Everybody, squat position.
23:09Hold it.
23:10Here we go.
23:11Three, two, one, up.
23:13Quick.
23:13Boom.
23:14A little bit more depth.
23:16Here we go guys.
23:17A little bit of cardio pump.
23:18A little bit of balance.
23:19You're working it.
23:19Come on, you can ground those heels better than that.
23:22Really land it.
23:23Boom.
23:23A little slower.
23:24Land it for me.
23:25That's it.
23:26Don't cheat yourself guys getting sloppy reps.
23:29Powerful reps.
23:30Nail it.
23:31Squat it.
23:31Push it.
23:32Tap it.
23:32That's it guys.
23:33Ten seconds right here.
23:35Angelo, let's go.
23:36Count it down.
23:37We got five.
23:37Come on.
23:38Four.
23:38Let's go.
23:39Three, two, and one.
23:42Everybody knows what's up.
23:43Lunge it out to the right side.
23:46Boom.
23:48Nice.
23:48Want to hang out here for a bit?
23:50Stay and chill.
23:51You got some tension in there?
23:52Feeling good.
23:52All right.
23:53Stand it up.
23:53Give me one rep.
23:54Back in position.
23:55Hold.
23:56Everybody at home.
23:57See the strength right here?
23:59All the way through.
23:59Back up again.
24:01In and hold.
24:03Understand guys.
24:04You got to have that stability and strength and positioning.
24:06Back up again.
24:07In and hold.
24:09Let's go.
24:09Ten seconds at your own pace.
24:10Three, two, one.
24:12Go for it.
24:13Boom.
24:14Keep it cranking.
24:15Keep it working guys.
24:16After this we're going to go right back to those walls.
24:18Practice those shoulder floats.
24:20Three, two, and one.
24:22A little bit less break.
24:23More work.
24:24Here we go for shoulder floats.
24:25Three, two, one.
24:26Up and float.
24:28Back in that position.
24:29Up and float.
24:32Stick it again.
24:32Let's go.
24:33Up and float.
24:36Keep it going now.
24:37Let's hang out with Angelo.
24:39Check out all the muscles that are working here.
24:41Always working on that tricep block right there.
24:43That's you pushing over the top of the wall, pressing over the top.
24:47Then what he's going to do is add a little bit of power kick.
24:49Imagine like you just pressed off the top of the wall.
24:51Now you're going to go up and over the side.
24:53You feel that little float.
24:54Come back down.
24:55Land on the ground.
24:56Give me three more.
24:57Here we go.
24:58Two more.
24:59Everybody at home.
25:00Last one.
25:01Make it perfect.
25:02Boom.
25:03Nice.
25:04In lunge position.
25:06Hold it.
25:08Nice.
25:08Squeeze it.
25:10Now it's not necessarily about depth, but it's about strength and positioning.
25:14Everybody up.
25:15Back in position.
25:16Go.
25:17Hold it.
25:18Hanging out with Jake.
25:19Back up.
25:20Back in position.
25:21Hold.
25:22Get nice and tight.
25:23Look at this.
25:23Chest up.
25:24Abs engaged.
25:24Legs locked in.
25:25Up.
25:26Stand back in position.
25:28Hold.
25:29Here we go, guys.
25:30These are the last 10 seconds.
25:31I want you to practice driving that knee out, squeezing that glute, standing up a little bit
25:36taller.
25:36Three, two, one, done.
25:39You guys know what's up.
25:40Four count bodybuilders.
25:42I'll do a couple with you, but I want to see if you guys really nail it.
25:45Down.
25:46Out.
25:48In.
25:49Up.
25:50Nice.
25:50Down.
25:51Out.
25:53Oh, ho, ho.
25:54In.
25:55Up.
25:56Down.
25:58Out.
25:59In.
26:00Up.
26:01Nice.
26:02Down.
26:03Out.
26:03In.
26:05Up.
26:05Faster.
26:06Down.
26:07Out.
26:08In.
26:09Up.
26:09Last one.
26:10Down.
26:11Oh, ho, ho.
26:14Come on.
26:15Out.
26:16In.
26:17And up.
26:18All right.
26:19That's a wrap, guys.
26:20Awesome work, Mudder Nation.
26:22Grab a sip of water, towel off.
26:24Awesome workout with you guys today.
26:25We're going to hit a recovery day tomorrow, but we're going to finish off today with a nice
26:29little stretch, guys.
26:29So shake it out.
26:31Breathe it out.
26:31Let's hang out with a good old elbow stretch.
26:34Bring it right across the body.
26:36Been in a lot of those downward positions, guys.
26:38Really bring it across a little bit deeper.
26:40Open that up.
26:40Bring it into that lat.
26:42Good pull.
26:43Three, two, one.
26:44Switch sides.
26:45Boom.
26:46Love it.
26:48Get into it.
26:49How's this tricep feeling over there, Dorian?
26:50Yeah.
26:51Magical stuff, baby.
26:53That's right.
26:53Let it go.
26:55Here we go.
26:55We're going to bring it down to the ground.
26:57Lay nice and long.
26:58Bring those arms out.
26:59We're going to bring that right leg across the body and try to bring it all the way down
27:03to the ground while pressing that hand down.
27:05Hold it.
27:06Three, two, one.
27:07Switch.
27:08Boom.
27:09Bring the opposite leg across.
27:10I'm reaching through those fingertips, letting that leg hang over the top, stretching my hip.
27:15Do it again.
27:16Boom.
27:18Almost there, guys.
27:19One more.
27:20Bring it across.
27:21That's it.
27:23Let it go, guys.
27:24We're going to roll onto our backs, facing downtown, getting a little spinal stretch.
27:29This is going to be an awesome way to recover, to get the weekend kicked off.
27:32Pull that knee up into your shoulder, bring it across the body, and then reach across, guys.
27:38Right there.
27:40See this stretch right here is going to open up that glute, come all the way up into these
27:44ribs, come across that chest, and then reach across those fingers.
27:47Three, two, one.
27:49Switch.
27:49Pull it back in.
27:50Reset the body.
27:51Bring it back.
27:52Bring it across.
27:53Nice.
27:54Nice.
27:55Hanging out with it.
27:56Loving it.
27:57Rocking it out.
27:58Breathing into that lower back.
28:00Letting it stretch.
28:02Almost there, guys.
28:03Three, two, one.
28:05Shake out those legs.
28:06Here's what we're going to do next.
28:07Grab onto the sides of your feet and pull those knees down and bring the lower back and
28:11cheeks into the ground with a little happy baby.
28:14Nice.
28:15A little hamstring action.
28:17Who doesn't deserve it?
28:18This is amazing.
28:20A little cherry on top.
28:22Here we go.
28:22Five, four, three, two, one.
28:26Sit it up.
28:27Last stretch.
28:28Make it look good.
28:29Cross those legs.
28:31Feeling nice and tall.
28:32Sit up tall with that spine.
28:34Take a really big breath in.
28:36And then exhale.
28:37Walk it out.
28:40One more big breath.
28:43Exhale.
28:43Exhale.
28:43Holding here for four, three, two, and one.
28:51That's it, guys.
28:51Stand it up.
28:52That is week one in the books.
28:54Tomorrow we got a little bit of mobility.
28:55We're going to bring it back next week for 2.0.
28:58Bring it hard.
28:58Bring it strong, guys.
28:59Awesome work.
29:01Awesome work, guys.
29:02Last day of the week.
29:03We're so proud.
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