00:00Okay, let's do this. So we're gonna start our warm up with some deadlift rows. So you should have a lighter media bar. Your high step for some bench press coming up.
00:24Okay, let's do this.
00:26Happy chin.
00:32Okay, feet under hips, hands just outside thighs, shoulders back, abs braced, knees soft, he's smiling, and deadlift row.
00:44It's a big list of instructions there. You can add some more in I'm sure.
00:50Going too quick now.
00:54Now this time stay down for three rows.
00:56Down, three, two, one, stand.
01:02And again.
01:05Big squeeze in the shoulder blades.
01:08We're gonna come tall, clean to the chest and hold.
01:11Catch, and release.
01:15Bring the bar up vertical using your elbows.
01:19And then spin the elbows under the bar.
01:23Clean and press. Here we go.
01:26Bend the knees, push, bend and catch.
01:29See if you can make your bar move vertical.
01:34Towards the chin and then up.
01:36Onto the shoulders.
01:39Think wide.
01:40When you're ready, slow squat.
01:42Down.
01:44And up.
01:46Heels down.
01:48And chest up.
01:50I think I'm just barking orders at you now.
01:55Squeeze your back.
01:56Press your abs.
01:57Point your toes.
02:01I know, it's not really my style is it?
02:08Last slow one.
02:10On the Lea Reba double time.
02:12Try and get your bum down roughly level with the knees.
02:20Or just above.
02:23I want you to squat deeper.
02:33At least I'm trying, eh?
02:39Two more.
02:41Now bring the bar back over.
02:44Back to our start position.
02:46Roll the shoulders.
02:48Deadlift.
02:49One row.
02:51Down.
02:52Row.
02:53Right.
02:54Up.
02:57Deadlift.
02:58Three rows.
03:00Three.
03:02Two.
03:04One.
03:05One more time.
03:11Nine.
03:12Straight in.
03:13Clean and press.
03:19Now we've got two more.
03:21And we're going to take the feet wider.
03:23First squat press.
03:25So hold the bar at the chest.
03:27Step wide.
03:29Squat press.
03:30Down.
03:31Up.
03:32Down.
03:33Up.
03:34Isn't this fun?
03:35No, Phil, it's not.
03:36Please make it stop.
03:37Hold.
03:38Push-ups.
03:39Come on down.
03:40Come on down.
03:41Hands outside.
03:42Shoulders.
03:43Bring the chest forward.
03:44Tuck the toes.
03:45Slow press.
03:46Down.
03:47And up.
03:48We won't give it up.
03:50Elbows slightly in.
03:51I want you to.
03:52I want you to.
03:53Move.
03:54Come on down.
03:55Push-ups.
03:56Come on down.
03:57Down.
03:58Down.
03:59Down.
04:00Down.
04:01Down.
04:02Down.
04:03Down.
04:04Down.
04:05Down.
04:06Down.
04:07Down.
04:08Down.
04:09Down.
04:10Down.
04:11Down.
04:12Down.
04:13Down.
04:14Down.
04:15Down.
04:16Down.
04:17Down.
04:18Down.
04:19Down.
04:20Down.
04:21Down.
04:22Down.
04:23Down.
04:24Down.
04:25Down.
04:26Down.
04:27Down.
04:28Down.
04:29Down.
04:30Down.
04:31Down.
04:32Down.
04:33Down.
04:34Down.
04:35Down.
04:36Down.
04:37Down.
04:38Down.
04:39Down.
04:40Down.
04:41Down.
04:42Down.
04:43Down.
04:44stretch. Nice. All right. Let's do some squats. Squats. All right. So choose your bar. Anything
05:01up to full bar. Any issues? I don't mean like emotional issues. Like muscle or joint issues.
05:10How many have you got? Bodily issues. That sounds even worse. Even the sore bits. That sounds
05:21worse as well. Just go. It's a squatty track. Yes. It's not too bad.
05:40So the cast is only 20 minutes. So the tracks are probably a wee bit shorter than usual.
05:44So we're going to fit three working tracks in. Because we usually run about five minutes
05:50over. All right. Feet outside hips. Or you can use a plate at the chest if you want.
05:57Now you angle the toes. Press the abs. We're going to start with slow squats. Two down.
06:04One. Two up. Find your range. Get used to that weight. One more slow one. Just eight double
06:19time. Push through the heels. Nice and strong.
06:23And four. Three. Two. Back to the slow. Down. Big set. Big legs. Who wants big legs? Nobody
06:45said that. Do you like big legs? Nobody's legs don't work no more. So use the slow music
07:01to get the range. Build big heat in the thighs and glitz. Couple more. One more. One more.
07:15One more. Double time. Here we go. Eight. Seven. This is a big set for recovery. But there's
07:27only two sets in the track. We're going to spice it up. Twelve little pulses in the middle.
07:35Twelve. Eleven. Eight. Seven. Six. Five. Four. Counting down to singles. Two. One more.
07:45Two. One. Go. Down. Up. Oh. This set takes us to recovery. But it's a set of 16 this time.
07:59Hallelujah. Hallelujah. Four more. One more. Recovery earned.
08:16Only 36 squats to go. Slow winder at it. Why does that feel so good? Why does that feel so good?
08:33You know the way we were trading bad jokes earlier? Did you hear Katie's? What the farmer
08:49said? They lost a tractor. Where's my tractor? It's mad now.
08:58Okay. Singles. Time. Up. Ah. All I can think of is Jeremy Clarkson now after watching
09:15that arm thing. One more. Pulse in the middle. Pulse. Oh. Keep it going.
09:34Come to the top. Four down. Four. Three. Two. One. Oh, it's so mean. Oh. Oh, boy.
09:56Okay. We got one more. We got choice now. Oh. And done. Well done. Good job. Okay. Here's
10:23one.
10:53I had to check this song. I had to check this song on the headphones beforehand. Make sure
10:57it wasn't the rude version. We're safe. Okay. Come on down for a push-up when you're ready.
11:06We'll get those out of the way early. And then we'll go down the promenade and we'll have
11:12some cake. Okay. I know that makes no sense right now, but it will.
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