- 2 months ago
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🛠️
LifestyleTranscript
00:01Here we go, Mudder Nation. Let's crush it!
00:15Damn right.
00:16Alright guys, we're starting ATD 3.0.
00:18This is going to be our most challenging workout of the week.
00:20We're going to get after it.
00:21Let's get up top, get with the team, get things started.
00:24Y'all ready for a little jog?
00:27Here we go, guys.
00:28Nice and easy jog.
00:29Let's get it started.
00:30Boom.
00:31Just going for a run through the park with our buddies.
00:33Hanging out.
00:34Esme over here has joined the team.
00:35She's graduated from Mudder Fire Nation.
00:37Now she's crushing it with the beasts.
00:39Here we go.
00:40A little bit faster.
00:41Pick it up for a little bit.
00:42In 3, in 2, in 1, switch it up.
00:44Soccer kicks.
00:45Quick transitions.
00:46Check it out over here.
00:47We've got a soccer player.
00:48She'll show you the good form.
00:49Nice and relaxed.
00:50Hanging out.
00:51Getting those toes ready.
00:52Guys, to be like an athlete, you've got to train like an athlete.
00:55That's what we're doing today.
00:56We're going to push those limits.
00:573, 2, 1.
00:58Let it go.
00:59Hang it out.
01:00Bring it down nice and long.
01:02Hold it here for a second.
01:03Feel that stretch.
01:04Squeeze it up.
01:05Squeeze those cheeks.
01:06Boom.
01:07That's the nice stuff.
01:08Bring it back down.
01:09Nice and slow.
01:10Find it.
01:11Work it.
01:12Squeeze it up.
01:13Good.
01:14Stand up tall again.
01:15Back down.
01:16Find that sweet spot.
01:17Hold it for a second.
01:18Two at your own pace.
01:19Nice and down.
01:22Last one.
01:23Boom.
01:24Here we go, guys.
01:25We're going to hit those hip hurdles.
01:26Bring it up nice and tall.
01:28And over.
01:29Up and tall.
01:30And over.
01:31Just find that sweet spot in your hip.
01:33Work those hamstrings with that hip girdle.
01:35Nice and smooth every time.
01:37One more.
01:38Let it go.
01:39Here we go.
01:40Arm circles.
01:41Bring them out.
01:42Reach out long with those arms.
01:43Find that sweet spot.
01:44Squeeze those hands.
01:45Come back nice and tight.
01:46Take a deep breath in.
01:48Exhale it.
01:49Good.
01:50Get those lungs pumping, guys.
01:51Three, two, one.
01:53Switch directions.
01:54There we go.
01:55Nice and loose.
01:56Still breathing through it, guys.
01:58Five.
01:59Come on.
02:00Four.
02:01Three.
02:02Two.
02:03And one.
02:04Butt kicks.
02:05Just finish it off right.
02:06Still getting those arms pumping into it.
02:07Now we pick up the pace just a little bit.
02:09This is our last move in the warm up.
02:11And we're getting into it.
02:13Get those feet up nice and high.
02:14Quick.
02:15Quick.
02:16Quick.
02:17Pop those toes.
02:18Five more seconds.
02:19Four.
02:20Three.
02:21Two.
02:22And one.
02:23So check it out, guys.
02:24We have a new move this week.
02:25We're calling these rotational squat hops.
02:26What I'm going to do is I'm going to turn.
02:28I'm going to pop.
02:30Turn again.
02:31As a group.
02:32Here we go.
02:33Three.
02:34Two.
02:35One.
02:36Hit it.
02:37Good.
02:38A little bit deeper.
02:39There you go.
02:40So we just started things out.
02:41Got to limber up those hips.
02:42Find that sweet spot every single time.
02:44Once you get that hip mobility going, get that depth.
02:47Hanging over here with Kelsey.
02:49She's just doing that rotational step.
02:51Quick step.
02:52Rotate over.
02:53Quick step.
02:54Rotate over.
02:55Once those hips start to warm up, I want to see her drop it.
02:57There we go.
02:58Five.
02:59Four.
03:00Three.
03:01Two.
03:02And one.
03:03Let's get in position.
03:04I told you I was going to work you today.
03:05So guys, what I want you to do is lock and load every time.
03:06Take a break in between.
03:07We have powerful hops.
03:08So first one.
03:09Three.
03:10Two.
03:11One.
03:12Jump.
03:13Boom.
03:14Lock and load.
03:15Back on those blocks.
03:16Just like a sprinter.
03:17Three.
03:18Two.
03:19One.
03:20Jump.
03:21Again.
03:22Three.
03:23Two.
03:24One.
03:25Jump.
03:26Explode it, guys.
03:27Almost through.
03:28Rest it.
03:29Find it.
03:30You guys feeling it?
03:31Three.
03:32Two.
03:33One.
03:34Jump.
03:35Two more.
03:36Best ones.
03:37Three.
03:38Two.
03:39One.
03:40Jump.
03:41Ooh.
03:42Load up that other leg.
03:43Let's go, Angelo.
03:44You want to sprint with me?
03:45Yeah, I do want a little sprint with you.
03:46First, I'm going to check it out.
03:47I want to see you guys see this good form right here.
03:48Just like a sprinter.
03:49First one.
03:50One.
03:51Jump.
03:52Boom.
03:53Look at that long, strong leg.
03:54Look at this block hold right here.
03:55Three.
03:56Two.
03:57One.
03:58Jump.
03:59There we go.
04:00Back down.
04:01More power this time.
04:02Three.
04:03Two.
04:04One.
04:05Jump.
04:06Nice.
04:07Look at that explosion.
04:08Pretend like you're getting to the top of something.
04:09Three.
04:10Two.
04:11One.
04:12Jump.
04:13Couple more of these bad boys.
04:14Three.
04:15Two.
04:16One.
04:17Jump.
04:18Good.
04:19Three.
04:20Two.
04:21One.
04:22Jump.
04:23Nice.
04:24Okay.
04:25We practiced our jumps.
04:26Now we're going to do our wall hops.
04:27So check me out first, then we'll go as a group.
04:28As you get over a wall guys, you have to plant your hands, swing the legs over and get
04:31in that stance.
04:32So we go up, over, land.
04:34All right, here we go as a group.
04:35Three.
04:36Two.
04:37One.
04:38Jump.
04:39Good.
04:40So take your timing, find your spot, get that landing.
04:42Go again.
04:43Three.
04:44Two.
04:45One.
04:46Jump.
04:47Good.
04:48Locked.
04:49Loaded.
04:50Again.
04:51Three.
04:52Two.
04:53One.
04:54Jump.
04:55Good.
04:56Two.
04:57One.
04:58Jump.
04:59Power, pivot, land.
05:00Last two.
05:01Three.
05:02Two.
05:03One.
05:04Jump.
05:05Again.
05:06Last one.
05:07Here we go.
05:08Perfected.
05:09Three.
05:10Two.
05:11One.
05:12Jump.
05:13And we're up and over.
05:14Nice work, guys.
05:15Here we go.
05:16You want a free high five?
05:17I saw she wanted that.
05:18All right.
05:19This is it.
05:20The boys make the noise.
05:21The boys make the noise.
05:22Very powerful movement right here.
05:23I want to see awesome form, but make it look great.
05:25Here we go.
05:26We're going to drop down, and we're going to pike up with a powerful pushup.
05:29As a team.
05:30Three.
05:31Two.
05:32One.
05:33Drop it, and at your own pace, pop it up.
05:35So this is powerful right here.
05:37Arms and chest are the powerhouse, and the ab is the stabilizer.
05:41So you see every time, look at this.
05:44Jennings, using those powerful arms and chest, dips down nice and low.
05:48Look at that.
05:49Full range of motion.
05:50Explodes up, locks it, and stabilizes it.
05:52You can see all of his abs working right there.
05:54Come on, Jennings.
05:55You know the great part about this?
05:57Up next, we got burpees.
05:58So excited.
05:59Here we go.
06:00Five, four, three, two, one.
06:05Kelsey, you excited about burpees?
06:07Yeah.
06:08All right.
06:09So this is challenge, guys.
06:11We are about to get to our last week.
06:12This is where we get the heart rate up.
06:14This is the sprint.
06:15You ready?
06:16Here we go.
06:17Three, two, one, hit it.
06:18Bring it down, guys.
06:19These are supposed to be fast.
06:20This is the real worker right here.
06:22Behind me, the guys are racing after it.
06:24Kelsey right here.
06:25She's sectioning it out, bringing those feet back, getting down.
06:27But I want to see the whole body come down, whole body come up.
06:31Every muscle in the body is working.
06:32The heart rate is screaming.
06:33But this is the practice right here.
06:35We're working as an athlete.
06:36Come on.
06:38Only ten more seconds, Jennings.
06:39How many more reps are you going to get from me?
06:40Let's go.
06:41Five more reps.
06:42Okay.
06:43Four more reps.
06:45Three more reps, baby.
06:47Two.
06:48And one.
06:49Nice.
06:50Let's climb a ladder as a team.
06:53A little positional strength.
06:55I'm going to call it out and you follow through.
06:57So this is our starting position.
06:59Arm and leg are long.
07:01Arm right here by our side.
07:02Knee bent.
07:03Three, two, one.
07:04Switch.
07:05Switch.
07:06Switch.
07:07Switch.
07:08Switch.
07:09Switch.
07:10Switch.
07:11Switch.
07:12Switch.
07:13At that pace.
07:14Keep it going.
07:15Keep it going.
07:16So what we're doing right now, practicing all the muscles in the body.
07:18Climbing.
07:19Climbing.
07:20Reaching.
07:21Kicking.
07:22Pulling.
07:23Come on.
07:24Every muscle is working here.
07:25I'm working the arms.
07:26Working the legs.
07:27Working the core.
07:28Five.
07:29Four.
07:30Three.
07:31Two.
07:32Break.
07:33There we go.
07:34Nice work.
07:35Proud of you.
07:36Get a sip of that water.
07:37Let's go, Mudder Nation.
07:38So I showed you what's up.
07:39Now we're going to get after it.
07:40Going to ask for a little bit more reps, a little bit more speed, a little bit more power.
07:44ATD.
07:45The most calorie burning, heart thumping workout we got this week.
07:50All right.
07:51Let's get some sweat on the floor this time.
07:54Keeping an eye on Jennings.
07:56The boys make the noise.
07:58Let's get some squat hops.
07:59Here we go.
08:00Three.
08:01Two.
08:02One.
08:03Hit it.
08:04Boom.
08:05Here's what I'm going to ask.
08:06You're going to try to be a little bit quicker.
08:07You're going to try to be a little bit tighter.
08:08Every single time those arms come out wide, the legs come too wide, that's wobbly.
08:12That's opportunity for failure.
08:13A real athlete keeps everything tight.
08:15Let's go.
08:16Look at you.
08:17A little dancing machine.
08:20Come on, come on, come on.
08:21Rotate.
08:22Yeah, I do.
08:23I love that perfect form.
08:24Highs come in tight.
08:25Legs come out wide.
08:27Everything twist, turn, squat.
08:29Twist, turn, squat.
08:30Five, four, three, two, one.
08:34Here we go.
08:35You ready for it Esme?
08:36Oh yeah.
08:37Coming back next to you.
08:39Locked and loaded like a sprinter.
08:40Nice and tight.
08:41Three, two, one.
08:42Explode.
08:43Back down.
08:44Ready?
08:45Three, two, one.
08:46Explode.
08:47There we go.
08:48Reach up high.
08:49Three, two, one.
08:50Explode.
08:51There we go.
08:52Hold it.
08:53Hold it.
08:54Hold it.
08:55Three, two, one.
08:56Explode.
08:57Nice.
08:58Ready?
08:59Three, two, one.
09:00Power.
09:01Just wanted to ask for it.
09:02She's got to hit my hands.
09:03Three, two, one.
09:04Power.
09:05Now she's working for it.
09:07Three, two, one.
09:08Power.
09:09That's it.
09:10Higher, higher, higher.
09:11Three, two, one.
09:12Power.
09:13Two more.
09:14Three, two, one.
09:15Power.
09:16Last one.
09:17Blast through.
09:18Three, two, one.
09:19There we go.
09:20Next leg.
09:21Switch it.
09:22Load it.
09:23I want everybody to find that sweet spot.
09:26Bring that leg back a little bit deeper.
09:27There you go.
09:28That's it.
09:29Look at that straight, streamlined body.
09:30Let's go.
09:31Three, two, one.
09:32Jump.
09:33Explode.
09:34Three, two, one.
09:35Jump.
09:36That's it.
09:37Three, two, one.
09:39Jump.
09:40Lock and hold.
09:41Gun's about to go off.
09:42We have a race right here.
09:43Always starts the same way you're going to finish.
09:46So if you start like a champion, you finish like a champion.
09:48Three, two, one.
09:49Jump.
09:50There we go.
09:51Higher.
09:52Let's go, Angelo.
09:53Three, two, one.
09:54Jump.
09:55There we go.
09:56Let me see it.
09:57Three, two, one.
09:58Power.
09:59Good.
10:00Last one.
10:01The best one.
10:02Good.
10:03Let's go, guys.
10:04Wall jumps.
10:05We got them.
10:06Lock it.
10:07Load it.
10:08As a team.
10:09Try not to kick me.
10:10It's going to be tough.
10:11Let's go.
10:12Three, two, one.
10:13Wall.
10:14Land.
10:15Three, two, one.
10:16Wall.
10:17Land.
10:18Good.
10:19Keep it going.
10:20Three, two, one.
10:21Wall.
10:22Good.
10:23Land it.
10:24Land it.
10:25Good this time.
10:26Full rotation.
10:27Three, two, one.
10:28Wall.
10:29Good.
10:30Land those feet down.
10:31Perfect, guys.
10:32Muscle memory right here.
10:33You want to land like an athlete.
10:34Three, two, one.
10:35Wall.
10:36Good.
10:37Three, two, one.
10:38Wall.
10:39Let's go again.
10:40Last one.
10:41Three, two, one.
10:42Wall.
10:43That's it.
10:44You ready for this, Esme?
10:46Hell yeah.
10:47You want to come up with a champ.
10:50Let's get it done.
10:51Pycops.
10:52No, they're pycops.
10:53Sorry.
10:54Here we go.
10:55Three, two, one.
10:56Down.
10:57Pop.
10:58Nice.
10:59Down.
11:00Pop.
11:01You look pretty strong.
11:02Dang.
11:03All those muscles are working.
11:04Coming up on those toes.
11:06Exploding.
11:07This power out there is going to make a big difference.
11:10Come on.
11:11Keep it up.
11:12Nice.
11:13Stay with it.
11:1410 seconds right there.
11:15See that?
11:16It's just like the last rep.
11:17Stay with me.
11:18If you need a little breather, take that beat, but then keep it up.
11:21Five.
11:22Come on.
11:23Four.
11:24Come on.
11:25Three.
11:26Come on.
11:27Last one.
11:28Two.
11:29Get it.
11:30Get it.
11:31Get it.
11:32And one.
11:33Take a break.
11:34Good.
11:35How many reps did you get last time for the burpees?
11:3612?
11:37What did you get?
11:3812?
11:39Esme, what did you get?
11:40100.
11:41Dang, she's so good.
11:42All right, guys.
11:43Take a quick breather and we're going to hit it this time.
11:44Everybody has to go up at least one rep.
11:45Overcome that challenge.
11:46Overcome that exhaustedness.
11:47Let's go.
11:48Let's go.
11:493, 2, 1, go.
11:50No exhaustion in the body.
11:52We're filled with nitro.
11:53We're fast.
11:54We're strong.
11:55There we go.
11:57Deeper.
11:58Stronger.
11:59Faster.
12:00Esme on over here on pace for 1,000.
12:05She's so fast the camera can't even keep up with her.
12:08What you're seeing right now is half the reps.
12:11Keep it up.
12:12Keep it up.
12:13Keep it up.
12:14Hey.
12:15You asked for it.
12:16I'm going to bring it.
12:175, 4, 3, 2, break.
12:20What did we get?
12:211,001?
12:221,001, yeah.
12:23What about you?
12:24Jannings?
12:25How much did you get?
12:2613?
12:2713.
12:28All right, you broke it?
12:2913.
12:30You broke it?
12:31All right, everybody in position.
12:32On the ground.
12:33Ab climbers.
12:34Right leg comes long.
12:35Right arm comes long.
12:36Tight, tight, tight.
12:37Switch it.
12:38Oh, there you go.
12:39Switch sides.
12:40Come out with this leg.
12:41There you go.
12:42That's it.
12:43We all have to start right.
12:443, 2, 1.
12:45Switch.
12:46How's that feel?
12:47Look at this angle right here.
12:48Strong.
12:493, 2, 1.
12:50Switch.
12:51There you go.
12:52Lean it back just a little bit.
12:53Everybody at home feel that burn.
12:543, 2, 1.
12:55Switch.
12:56There we go.
12:57Feet are grounded but she's still working it.
12:593, 2, 1.
13:00Switch.
13:01Sink back just another half an inch.
13:02Now you're shaking.
13:033, 2, 1.
13:04Switch.
13:05Now you're really working.
13:06See if you can get those heels down.
13:073, 2, 1.
13:08Switch.
13:09Something I forgot about you.
13:103, 2, 1.
13:11Switch.
13:12Hold for 5, 4, 3, 2.
13:16Water break.
13:17We're moving on.
13:20Here's the exciting news.
13:23We only have one more circuit but we're going to do it 3 times.
13:28So why the heck not?
13:30We're going to push our limits.
13:33Okay.
13:34I'm going to try to do a little bit more of this stuff with you guys.
13:36I'm going to try to get my sweat up.
13:38I want to get a little pump myself.
13:40Alright you guys.
13:41You feeling ready for this?
13:42So we always like to get these nice and strong.
13:44We're going to do a push up flag pull.
13:45But I'm going to mess with you guys a little bit.
13:47See how strong you are.
13:48We've been working week after week.
13:49Now it's time to show me what you're made of.
13:51Everybody down and push up position.
13:53Hold.
13:545, 4, 3, 2.
13:57Up and hold.
13:585, 4, 3, 2.
14:01Up and hold.
14:025, 4, 3, 2.
14:07Up and hold.
14:08Up.
14:095, 4, 3, 2.
14:12Down and hold.
14:135, 4, 3, 2.
14:16Up and hold.
14:17Look at that strength.
14:185, 4, 3, 2.
14:21and hold five four three come on two up and hold last one hold squeeze strengthen look at that no
14:31quit guys we were made of this we're made for it let's go three two one take a break shake out
14:37those arms we're gonna do donkey dogs knee come in leg comes up three two one knee in leg up knee in
14:45leg up 30 seconds of it working and stretching that's it always coming back to that strong
14:53position and kicking nice and high feeling those triceps firing up but also feeling that balance
14:59and strength of that back hamstring come on ten more seconds now add that breath work power pump
15:08stretch kick in three two and one take a break oh here we go everybody we're gonna come right here
15:19sit down on your butt everybody up in v position we'll team test come on up here you guys don't
15:25have to be shy i want to see everybody if you can keep your legs as high as mine i've been here for
15:31about 30 seconds already whenever you guys want to join everybody at home hold it here's what we're
15:36going to do everybody twist your body over to the right tight don't fall twist it over to the left
15:43tight these legs are getting lazy why don't you wake them up a little bit twist them to the right
15:47hold uh-oh angelo loose hips sink ships twist hold a little higher guys what are you doing my legs are up
15:55here twist hold i don't know you look a little tired what do you think as me three two one hold
16:04three two one take a break back to donkey dogs come on we had a little fun but we got to get back to work
16:13everybody in position knee in leg high knee in leg high knee in leg high
16:24strong strong stretch stretch power power knee in leg high power angles positioning knee in hold
16:39love it want it work it that's tight leg up and take a break there we go here we go guys plyo lunges
16:51hold it you guys ready for this 30 seconds of charge in three two one work work work work these are those
16:59legs built for climbing mountains we've been working them for weeks now we're powering up those hills
17:05some of our courses they got mountains we ain't here just hopping around town we're powering up
17:11mountains there we go plyo lunge plyo lunge stronger climbing that mountain working that body how many
17:17seconds do you think you got left like 10 all right you want to do 20 though sure i added an extra 10
17:23because it has me look so happy come on mutter nation you asked for it you're going to get it 10
17:309 8 7 6 5 4 3 2 and break oh you can take it off
17:40you want it here we go here we go non-stop sweating we're getting it in
17:48how are we going to get this thing done a little bit stronger next time i'm really coming after
17:52you guys with those russian bees who's super excited to work on their triceps flagpole push-ups
18:01i'll start with you guys here we go in position in position three two one down
18:07feel it could you reach one arm out if you wanted to i don't know about that bring it up
18:15here we go tight back down bring it up a couple inches all the way up hold strong straight back down
18:27up two inches down two inches up top hold three two one down up two inches down two inches come on
18:40esby up two inches up to the top and hold five four three two one don't put those knees down if you don't need to
18:50here we go donkey dogs knee in leg high knee in so excited about these abs leg high you guys look so
19:03sweaty i'm jealous knee in leg high breathe guys breathe there you go knee in waterworks how you feeling
19:14leg high five four three two russian bees back in position anytime you want to join me i'll be here
19:24waiting let's go come on up here i'm waiting for you guys i got a couch we got popcorn i'm just eating
19:33it waiting for you guys to join this awesome show to the right good way to start to the left
19:40to the right to the left higher higher higher to the right just hanging out might comb my hair a
19:53little bit to the left how many seconds do you think we got left jennings what are you doing with
19:58these legs everybody join me up here five four three two take a break oh oh dang oh dang
20:10russian bees now into donkey dogs whenever you're ready bring it in jeez who left that sweat stick
20:17move over man that's incredible bring it up
20:23bring it in
20:26bring it up look at that bring it in look at that look at these abs right here bring it up look at
20:34those back muscles right there okay that's what we're working on last one bring it in watch it
20:40again strong bring it up working it three two one take a break angelo you want to climb a mountain with
20:47me all right how high man these are the real ones these are them western rockies three two one jump
20:58climb work climb now come on whistle while you work
21:05come on working so i really want to see you guys get deep no just hopping around
21:10lunge lunge hamstring glutes arms pumping working working stay strong how many seconds do you think
21:17we got left i don't know within 22. five come on four come on three come on two and one water break
21:27that's it one more left yeah i'm gonna find a way to get you guys to crack this time
21:33this is going to be the real deal those russian v's didn't get you maybe the flag pulls well this
21:38time that's sweet nectar you ready you feeling good about it now that you wrestle the team
21:48you look awesome i'm proud of you everybody this is what we're striving for week after week we will
21:52get to this level like as we did everybody in position you guys ready
22:00do it super slow down super slow down control it down at the bottom power out hold three two one
22:10super slow down super slow tight elbows tight elbows tight elbows explode up boom hold a little higher
22:19back down super slow super slow nice nice nice nice nice power up squeeze you guys trembling yet i got a
22:26little shake it's okay bring it down super slow bring it up boom like an earthquake going through
22:34my body down slow five four three two one up and hold who do i hear breathing so heavy back there
22:43here we go three two one let it go set it up guys i'll let you put your knees down for one second but
22:48you got to get into position donkey dogs back up back in back up back in squeeze squeeze squeeze back up
23:02back in there we go back up hold longer stronger belly tight back in squeeze it round that upper body
23:12squeeze squeeze those abs back out five four three two one rushing v's let's go everybody join the team
23:23back on the couch let's make it look good up and holding start with your arms up over your head this time
23:33whoa now bring it down nice tight hands turn it to the right oh back up top reach high back down to the center
23:44twist it over back here in the center reach it up high back up back down to your center twist it over
23:5510 quick ones one two three four five six seven eight nine ten oh oh dang here we go
24:10let's finish it strong in position knee in
24:17foot high
24:17knee in reach it as far as you can up higher higher higher in in in high
24:27as me bring it in everybody in break that plane get up here tighter abs squeeze it up bring it high
24:34nice hold look at it same exact muscles jenny's got lean and mean over here back in hold it
24:42higher that's it that's what i want five four three two break let's get into those lunges i know
24:50it's screaming set it up as a team three two one jump jump jump jump jump let's go quick ones
25:01jump jump jump pick it up guys i'm coming to race you two boys you think you're gonna be champs
25:07to the top of the mountain i don't know i look like a mean lean mean fighting machine i'm cranking
25:13i'm burning these thighs ain't gonna quit on me baby come on fight team ten nine count eight seven six
25:21six five four three two one that's an athletic workout yeah a t d who let's stretch it out
25:40y'all ready let's get her done bring it across work that tricep for a second that's the good stuff
25:48it's a tough looking tricep stretch it out stand up a little bit taller you want to switch sides
25:54here we go three two one whip it out nice how y'all feeling yeah do you feel like an athlete
26:03hey i don't know about that look at that sweat stain five four three two one bring it down
26:10one arms long nice and easy bring that right leg over the top of the body five four three that's
26:21you jenna two one bring it over the outside oh that's nice loosey-goosey back there it's the good
26:30stuff you want to feel it right here on the hip all the way into the lower back reach a little bit
26:35longer with those fingers let that muscle just relax one more time bring it over three two one
26:43last one let it go guys we're gonna do a spinal twist bring it to your back i'm sure you got some
26:51points of performance facing downtown there you go bring that right knee up into your shoulder
26:56here's what we want to do we want to get that nice and high then i'm gonna have her peel it across
26:59her body all the way across she's gonna reach across with his hand she's gonna look over this
27:03we're getting that whole cross body stretch right there good she's super mobile jennings over here
27:08a little bit locked up so i'm gonna help my boy out we're gonna let those shoulders
27:12plant back into it hip bring it across right here relaxed hand relax breathe in two so those muscles
27:17relax here we go three two one switch sides bring it up and over let's test the other homie over here
27:24bring it up peel it across good find it is that isn't that magic right there here's what we want to do
27:31get that cross body stretch there's a lot of tension in here we've been doing lots of stretches
27:35lots of workouts with the glute firing hamstring firing doing lots of push-ups so this whole thing's
27:40opening up five four three two let it go guys we're gonna do a happy baby bring those feet
27:46up into your side up top pull down to those heels find that sweet spot this is my favorite
27:52right here guys we're opening up those hamstrings loosen up that lower back
27:56now take a deep breath in then exhale and try to get one more inch out of that pull
28:02one more time deep breath in exhale
28:08we're gonna set it up we're gonna cross our legs
28:14up nice and tall so we're gonna finish this thing out nice shake it out
28:17take a deep breath in exhale
28:19walk those hands forward really shake those hips out a little bit spread those fingertips
28:26one more big breath exhale
28:33it's the last one we're gonna hold for five four three two one
28:40all right butter nation that is the end of ATD 3.0 guys we train like an athlete to perform like an
28:46athlete we'll see you tomorrow for dynamic dumbbells look forward to it yeah you crushed it as me
28:52yeah
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