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00:00Welcome. This is Lower Body Power. This is the last power workout of this week. So I really want
00:19you to challenge yourselves and lift heavier. Lower body specifically is so much stronger than
00:24you think. So speaking of which, we're going to need our dumbbells today, light, medium,
00:27and heavy. I'm going heavier today. I have my 20s, my 25s, and my 30s. All right. I hope you pick
00:33those heavier weights. Let's get started with this warmup. Here we go into a jog. Nice and light on
00:38the feet. Chest up, shoulders back and down, and getting that energy up. Nice job. Get those knees
00:44lifted just slightly. There we go. Excellent job. Our workout today is a very similar, exact same
00:51format as our upper body day. At the beginning of the week, we have those three blocks where we cycle
00:57between a pyramid section and then a superset. All right. So we have a lot of work to get done
01:03today. Let's get into it. We're in those feet shoulder width apart, going down and back into
01:08your squat. Sit the butt back and stand up to the top. Keeping the chest lifted. Very nice. Slow it
01:16down for me. Find that bottom range of motion. We got some squats in today's workout. You know we do.
01:21So we want to warm up the hips, the knees, the ankles. Y'all moving in that direction.
01:27Last two. And we're going to hip openers next. Last one. All right. Feet underneath the hips. We're
01:34driving the knee up. Bringing it out to the side. Biggest circle we could possibly make. And then leg
01:39underneath the body. Same thing on the other side. So act like you're drawing the biggest circle that you
01:45can with that knee for every rep. Trying to keep our posture here. And also opening up the hips.
01:52Getting those hips warmed up. Ready to go. Last one on each side. Keep that breathing going. We're
01:59going into Frankenstein's. So kick one leg forward. Reach with the opposite hand. Keep the chest lifted.
02:06Open up those hamstrings. Good work. A few reps here. We could feel that heart rate start to climb.
02:14We're heading into our first block. Give me one more on each side. And last one. Very good job.
02:21All right. So we're heading into our first main block. This is our pyramid. We are going to have
02:26five sets of this next movement. We're going to start off with 12 reps. Work our way down to eight
02:31and then back up to 12. As long as good form is maintained, I always want you to try to go a little
02:36bit heavier as we go down in reps. Our first movement is going to be our sumo squats. I'm going to grab my
02:4220s. We're going feet wider than shoulder width apart. Toes out to the side. Shoulders back and
02:48down. Dropping the butt back into the bottom of that squat. And standing up strong to the top.
02:53Grab your weight. Get yourself set up. Very nice. Here we go. 12 reps in three, two, one. Let's go.
03:00Down. Push to the heel. Stand tall. Try to find that full range of motion. Dropping into the bottom
03:06of this squat. Shoulders back and down. We always talk about what our upper body is doing. Even
03:12though it's lower body day. I want you to anchor those shoulder blades back and down.
03:17So we can anchor that weight. And we can grab onto more weight. You can get more work done with
03:23those legs. But only if our upper body is helping us. Keep it going. Squeeze the booty at the top.
03:29As you stand up. You got a few more reps. And last one. Nice job. Shake it out for just a moment.
03:37You can put those weights down. We're going to change out the weights to a little bit heavier
03:41as we go down two reps. So I always want to get set up first. Then we can take just a moment
03:48to breathe. To focus back in. Going into the same exact exercise. This time, 10 reps. Can you go heavier?
03:56You have good form? The answer is yes. Let's try it out. Here we go. Feet apart. Grab onto those
04:02weights. Shoulders back and down. Three, two, one. Let's go. Down and up. Nice. Even as you get tired,
04:12those legs start to burn. As we get into these middle rounds, I want you to keep on working hard.
04:19Work through that burn. And still give me the best range of motion that you possibly have.
04:25You need to reduce your range of motion. That's fine. Challenge it. Last two. Last one. Awesome job.
04:37Weights come down. And again, we're going heavier for our middle round here. So I'm going to set
04:43myself up for that next set. Then that actual rest time starts. Weights come down to the floor. Short rest
04:51times. So I just want you to focus on your breathing. Getting that heart rate back down.
04:55Because we are going to feel that heart rate climb as we're working the lower body. Grab onto those
05:00weights. Eight reps this time. Here we go. In four, three, two, one. Let's go. This should be our
05:08heaviest set of our pyramid here. And this is definitely heavy. Definitely challenging me.
05:15Woo. Spin that booty to the top. Come on. It's going to be a short set. So work through that burn.
05:23Keep on fighting through it. Last two reps. Get down. Get low. Come on. Last one. Nice work. And all the way up.
05:31Woo.
05:31We're all on the other side of our pyramid. We're going up in reps this time. So also we want to go
05:42down in weight. So shake it off. Pick your weight for 10 reps. We're about to go again. Got about 10
05:49seconds. So I'm going to shake those legs out. I'm going to get myself prepared. Here we go for 10
05:55reps. In four, three, two, one. Let's move. Down and up. Nice. Feeling like our heart rate is up back
06:07here? Yes. It moves fast. But that rest time allows us just a little bit of recovery to keep lifting
06:16heavy. We still want a lot of volume training done here though. That means a lot of reps. This pyramid is
06:23a great way to do this. Last two. And last one. All the way up. Woo. Booty is on fire.
06:33All right. Last set of this first pyramid. Grabbing my lighter weights. Shaking it out. Now when I say
06:41lighter weights on these, I still mean challenging yourself for whatever reps I'm giving you. This
06:46time 12. What weight is going to challenge you for that 12? 10 more seconds. Keep pressing.
06:5310. Last couple seconds here. Grab onto those weights. Here we go. In three, two, one. Let's
07:01lift. Down. Stand up strong. Squeeze the booty. And this first exercise here. Now we've already
07:10kind of exhausted the glutes just a little bit. That's okay. It's going to help us get some more
07:15leg work done through this workout. Nice job. And the glutes are fired up. Ready to work. So we can keep going.
07:28Nice job. Finish up this round. Last two. And last one. Nice job. Place the side. Use those legs
07:39to put down those weights. And yes. Celebrate. Woo. First pyramid. Done. We're heading into that first
07:48super set. So continuing to lift heavy. Two exercises. 10 reps of each exercise. Back to back.
07:54Starting with our glute bridge. So we're grabbing one heavy dumbbell. I'm going to go for my heaviest. I'm going 30.
08:01We're coming down to the floor. Feet about shoulder width apart. And about a foot of distance between your
08:08heels and your butt. We're laying back. Lower back towards the floor. Tuck your tailbone underneath
08:13you. Push up. Squeeze the booty. Lower back down with control. Talk about the next exercise when we get
08:19there. Pick your weight. Get set up. Hurry up. Take your time. Let's go. Three, two, one. Let's go.
08:28Hips up. Squeeze. Lower back down. Control. Breathe out. Nice job. It's 10 reps here.
08:38Get to that top range of motion. Tuck your tailbone underneath you so we're not arching that back.
08:45And then squeeze to the top. Push to those heels.
08:50Two more here. Get to the top. Last one. And down. Nice job. Sit up.
08:58Coming right up onto the feet. Safely. Get that dumbbell away from you.
09:03All right. We're going into walking lunges next. I'm going to start with my 20s here. See how this
09:08feels for 10 reps. We're going to walk across our room. Big step forward. Back knee comes down.
09:13Up and together. Same thing on the other side. We'll go back and forth until we've done five on each
09:19leg. Here we go. Full range of motion. Get that knee down. Here we go. Three, two, one. Let's go.
09:28And again, we're talking about challenging your range of motion. So if that's a little bit higher
09:34and we're working on it, you're going to find that strength, that mobility, that range of motion
09:41through this program. So just keep fighting for it and working for it. Nice job.
09:49Good. And I already know I can go heavier on my next round. I'm going to go one more on each leg.
09:54Nice work. And done. And the last little part is like a farmer's carry with our weights.
10:04Back over. Put those weights down and breathe. Come on up to the top. Excellent job. So we've seen
10:10both exercises. A little bit of rest time. Now I'm going to go a little bit faster between the
10:15exercises. We're going to do that hip thrust. We're going to get those weights away. Pick up our
10:19weights for our lunges and go again. We've got 10 seconds. Get down. Get ready for your glute bridge.
10:29Set yourself up. Here we go. In three, two, one. Let's go. We can also think about our foot placement
10:37here. So sometimes we have toes straight ahead and we feel great glute engagement, but sometimes toes
10:45just slightly out helps us engage those glutes more. That's going to be a little bit different
10:50for everybody. So you can play with that foot placement a little bit and see what is best for
10:55you. Last one. And down. Up to that seated position. Switch out those weights. We're moving,
11:04guys. Walking lunges. Here we go. In three, two, one. Let's go. Big step forward. Back knee comes
11:15down. Up and together. Same thing on the other side. We spin around. Good work. Keep the chest up. Keep
11:24the core engaged. Focus on just sinking in to the bottom of that lunge. Standing up strong. Nice. Go
11:35again. Down and back one more time. And last two lunges. Down and up. Down and up. Woo. Nice work.
11:50A little bit of rest time here. Breathe. Third and final set of this. You guys are doing amazing.
11:57Can you go heavier? That's going to be up to you. I'm going to stick with my same weights
12:00through this third round. Get set up. Want to be ready for that glute bridge.
12:06Bring it down to the floor. 10 seconds. Come on. I know there's not a lot of time to think. We just do.
12:15Three, two, one. Let's go. Up, squeeze, and lower. When we're going here, I want concentration
12:25in the move in both directions. Up and squeeze. Lower back down with control. Nice work. Breathing
12:35out to the top. Finding that higher range of motion. Holding it there for just a split
12:40second. Last one. Up and down. Nice job. Walking lunges. We get up. We get ready. Last
12:50time. Going with my 25s again. Here we go. Quick transitions. It's a superset. Here we go.
12:58Three, two, one. Let's go. I remember working out with one of my friends in college and we were
13:05doing lunges together and she was like, how much weight are you using? I was like, 10? She
13:11was like, you've been working out a while. I know you can go heavier than that. She had
13:15me lifting like 25s or 30s by the end of the day. So sometimes we need that challenge that,
13:21hey, you are strong. You are capable. You've been working at this for a while. So through
13:26this workout, that's what I want to see from you. Can you go heavier? Can you try it out?
13:29Can you see what happens? And done. Good. Because sometimes we get stuck in that zone,
13:36right? Where we've been doing the same weight over and over again for quite some time. We
13:40have good form. We have good range of motion. But we're doing the same weight. Day in, day
13:44out. We have to move somewhere. We have to go up, all right? So take that little deep
13:48breath. Get into that mentality. Can I do more? And we'll go into our next pyramid set.
13:53Going into RDL next. Pyramid set. Five sets. Starting with 12 reps. Working our way down
13:59and then back up. Feet underneath the hips here. Knees soft. Shoulders down and back. Anchor
14:05those shoulders. And then reach forward right about past the knees to mid shin. Squeeze the
14:11booty. Pull yourself back up. Let's go. 12 reps in 3, 2, 1, and move. 12 reps here. Again,
14:20whatever weight you pick should be challenging for the 12 reps. We should have somewhere to go
14:26as we go down in reps though. Feel that stretch from the hamstring up to the glutes. Squeeze from
14:34there. But we should also be maintaining some level of tension through the glutes and hamstrings
14:40even as we lower down. Because that's what's controlling the lowering phase of this motion.
14:45The same muscles that are controlling raising back up. So we have to have some tension there
14:49to control the motion in both directions. Last two. And last one. All the way up. A little bit of
14:57rest time. Think about what weight's coming up next. It's a little bit heavier. Fewer reps.
15:04Now if you get to the point where you're like, Megan, I can't go heavier. 12 was really tough. I was
15:10just starting to failure. Use the same weight. All right? You always have that option. I'm trying to
15:15push you guys heavier. But you have to determine if that's the right move for you. This is always your
15:21workout. So feel free to do the same. Even go lighter if we need better form. Here we go.
15:2610 reps. 3, 2, 1. Let's move. Forward and up. Those weights are an inch away from my legs,
15:38from my shin at any point. So if you think where you tie your shoes, my dumbbells should be right
15:44over there. So straight down. Straight back up with those dumbbells. Yes. We don't want to push them
15:52away from us because the further the dumbbells are away from our body, the more we're going to feel
15:55it in the lower back. So keep them close. Last two. And last one. And up. Nice job. As always,
16:05think about the next step first. Then we get to rest. A little bit heavier if you can. Get yourself
16:11set up. Then rest. All right. We got that next set of dumbbells out. Now we can shake it out. A lot of
16:18booty work here. We just did those hip thrusts. Now we're into the RDLs. So our glutes can take a
16:25lot more work. So we want to make sure we're giving them enough volume to grow. Get a little
16:30booty shelf. That's what I'm working on anyway. Here we go. Palms facing our legs in 3, 2, 1.
16:388 reps. Here we go. Down. Squeeze and lift. Oh, yes. That's a good weight for me.
16:432. I got my 30s. Also, how much are you lifting? 30s. 30s. Strong. Where we at, Al? 25. 25. I love to see
16:55it. Bring those hips forward. Squeeze to the top. Last one. And up. Woo. Put those weights down. Now,
17:05what I feel right there is that my grip strength is the thing that's holding me back at some point,
17:12right? We're holding on to those heavier dumbbells. And how do we get better at that? How do our hands
17:17and forearms get stronger so we can hold on to heavier weights? We keep lifting heavy. So the way
17:22you lift heavier is by lifting heavier. That's all. Grab your weights. We're going back to 10 reps.
17:28Going to my mid weights. 25 in 3, 2, 1. Let's go. Reach forward. Everybody's at a different starting
17:38point in their journey. I've been lifting for 20 years. When I started, it was body weight. It was
17:46light dumbbells. 5s, 8s, 10s. So you start growing from there. Hit that start point. Be proud of that
17:54start point. Rock that start point. And then start moving. You always have somewhere to go.
18:00Last two. And last one. All the way up. Nice. Weights come down. We got one more set here.
18:11Woo. Prepare for that next set. And shake it out. Dress time is always up to you. As long as you're
18:20ready to go when that time hits. Speaking of which, a couple more seconds. 10 from here.
18:2712 more reps. Then we're done with these RDLs. Grab those weights. In 4, 3, 2, 1. Last 12.
18:38And lift. Nice. Making sure we still have good form as we get tired. Now, when we're working our glutes,
18:46typically low back, hamstrings are also helping. Your glutes should feel like they're doing a
18:51majority of the work here. Low back should feel like it's helping to stabilize. Not like it's doing
18:56all the work. Feels like it's doing all the work right now. You need to squeeze that booty. Make the
19:01booty help the low back. Nice work. Last two reps here.
19:07And last one. All the way. Nice. Oh, you guys are going to have hamstrings of steel.
19:16Booties of steel. Setting up for our next block here. Going back into that superset. Going into a
19:24shifting side lunge as our first movement. Whenever we're in that superset, it's going to be for 10 reps.
19:30Feet wider than shoulder width apart. Toes facing forward. We're sitting the butt back and down,
19:34keeping the chest tall. Just shifting through the middle and over to the other side. The feet do
19:40not move. Set yourself up. Ready to go. In four, three, two, one. Let's move out to the side. Push
19:48through that foot. Slow it down a little bit. Nice. Breathe. Shoulders are still down and back here.
19:58So what do I mean by that? Think about sticking your shoulder blades in your back pocket,
20:03keeping the shoulders away from the ear, but keeping tension through the upper part of our body.
20:08Our chest, our back, our shoulders. Last one. And done. Bring those feet in. Nice. All right.
20:17We're going to go into calf raises right here. So with our calves, we need to go heavy. So I'm going to
20:23grab my 30s again. Our feet are underneath our hips. We're going up on the toes, back down. I want to
20:31see that little squeeze at the top here. 10 reps. Three, two, one. Let's move. Yes, my hands are getting
20:38a workout today. Holding on to these 30s. It's not easy. It's tough. Keep working it. Get high up onto
20:47those toes. Work those calves. Good job. Last two reps. And last one. Nice job. Bring those weights down.
20:59It's only for a moment that we have to hold them. We get to shake it out. All right. Rest. Recover.
21:05Short rest time before we go back into those shifting side lunges. We're going to go up a little bit and
21:10wait. Again, you can stay at the same. But I want you to kind of think about what you just did. Was it
21:16too easy for you? Did you feel like you could do more? Maybe you feel like you want to stay the same.
21:20Maybe go, oh, it's too much. I need to go lighter. Happens to the best of us. Here we go.
21:24Toes facing forward. Three, two, one. Shifting side lunge. Back and down and up. My weights only
21:32come down to about mid shin here. So we don't need to touch the floor. When we touch the floor,
21:39that's when we start hunching forward and getting that range of motion from our back instead of from
21:45our hips. Nice. So don't worry about how low you're getting. Just sit that butt back as far as it will go.
21:51Last one. And up. Nice job. Calf raises. I might stay with these 25s for my calf raises.
22:02Shake it out for just a moment. Grab those weights. Here we go.
22:06In three, two, one. And go. Up, down. 10 reps here. Stay focused. Get up high. Find that control.
22:16Nice work. As always, I'm trying to build bigger calves too. I'm somebody whose calves do not grow.
22:26Last one. And down. Put those weights down. You guys are crushing it back here.
22:33This workout moves so fast. I feel like you guys are doing awesome. Let me give you guys some love
22:37back here. I'm gonna get you two on the next one. We get everybody at home. Crushing it, guys. Let's go into that next set.
22:47Shifting side lunge. We got 10 seconds to go.
22:50Feet wider than shoulder width. In three, two, one. And move it. Put back and down. Up through the center.
23:00Stand tall. Stand strong. Last time through.
23:04Crushing it. Come on. You got to get excited. You got to get pumped up as you finish up some of these reps.
23:12If not, it's gonna feel painful. I want that burn to be exciting. Last one. And up. Bring those feet
23:20together. And weights down. Calf raises. I'm gonna put on my big girl pants. I'm gonna go for my 30s again.
23:2710 reps. In three, two, one. Let's go. 10 reps. Get up high. Control it both directions. So I'll have
23:40another little block to go. A little surprise at the end of our workout today. It's not an extra block.
23:46I already told you about the block, okay? Two more. Last one. And down.
23:53Weights come to the floor. All right. Last pyramid. Right here. We have goblet squat.
24:04Why did I say goblet squat till the end? Because I wanted to exhaust you just a little bit before we
24:09hit this lift because we can go pretty heavy on this lift. So if we're a little bit tired,
24:13it's gonna force us to maybe go a little bit lighter, but still get some great reps done with some heavy
24:18weights for how tired our legs are. So we're going back into that pyramid style, starting with our 12
24:24reps. We're holding that dumbbell nice and close into our body with the heels of our hands. Feet
24:30shoulder width apart. You're gonna sit your butt back and down into that squat. Nice and deep into
24:34the bottom of the squat. Push through the heels. Stand back up. Let's get started. Do it. Starting with
24:41that 12 reps. The start of our pyramid in three, two, one. Let's go. This is the last pyramid of our
24:50workout. You'll find through this program that all the pyramids stay the same so we can see if we can
24:56lift heavier throughout these pyramids. So if you're feeling like, man, I really didn't have the weight I
25:00wanted for this particular movement, let's get it done. Let's get some more weights. Let's start growing
25:06our gym wherever we're at. Nice work. Squeeze the booty to the top. Keep the chest lifted. Last two.
25:16Last one. And up. Grab that next dumbbell. And the good news is we can grow our gym slowly, right?
25:27I just want you to pick that next heavier pair of dumbbells. Get that next heavier pair of dumbbells.
25:32Start using it. And we can start building from there. It doesn't have to be a full fancy gym.
25:36We just start building slowly. Grab that weight again. We've got 10 seconds left. This time, 10 reps.
25:42Weight nice and close to your body. Shoulder width apart with the feet. In four, three, two, and one.
25:48Get the butt back and down. Up to the top. Nice work.
25:54Good work. Only 10 reps right here. All the way down and all the way up though. That's because we're tired.
26:02I want you getting into that range of motion that you have. Good work. Last two.
26:12Last one. Woo. Yes. All right. Heading into that eight. It's our heaviest one of the day,
26:21but I'm feeling like I could lift heavier and I'm feeling like the 30s aren't going to be quite enough.
26:25All right. So I'm going to go heavier than my 30s. We got this. We got this.
26:30Oh, man. I don't see the 35, so I'm going 40.
26:36We'll see. Eight reps. Here we go. Heels of the hands.
26:40In four, three, two, one. Eight reps. What I'm really trying to do is get some legs like Kyle.
26:47Those quads for days. We need a close-up of the legs. You probably noticed them already.
26:57Nice job. Get two more reps here. And last one. Woo. Yes. All right. The 40 was good.
27:08Shake it off. Take a deep breath. We're heading back to our 10 reps. So since I did
27:14my eight with a 40, I feel like I can do my 10 with a 30. As always, you can kind of see where
27:21you're at, where you need to go. And I'm going to go heavier for my next set of 10. Here we go.
27:27Grab your weights. Get set up. In four, three, two, one. Lower down. Push to the heels. Stand tall.
27:36Pull it down to the bottom. Power up to the top. Knees should be traveling in the same
27:44direction as the toes. Just like we're talking about in our warm-up. Don't let them cave in
27:50towards each other. Push them out. Stand tall. Last two reps. And last one. Nice job.
28:01All right. Almost there. We got one more time through. So breathe and get ready for it. 12 reps.
28:16You should be a little bit tired. We've done a lot of work already today, but we're almost done.
28:2110 seconds here. Last deep breath in. Last round of this exercise. 3, 2, 1. Let's go. 12 reps. Down.
28:31Stand strong. Keep the back flat. Keep the chest tall. Also, I want your head and neck in alignment
28:39with the rest of your body, right? So don't look up so much. I want that chin tucked down.
28:46Moving with the rest of your body.
28:50Come on.
28:51Come on.
28:53You got two more from here.
28:57I hear the grunting behind me. And last one.
29:02Crash me.
29:03All right. Shake it out. This is the little surprise I was talking about. So I already told you
29:12about this round, but this one's more of a burner. There's no rest time in between. We'll do one side.
29:18We'll do the other side. We'll go back and forth for 10 reps on each side, three times through.
29:23We're down on our side. Think about your shoulder, your hips, and your ankles all in a straight line.
29:29My knees are bent, but a little bit out in front of me.
29:31I'm coming up on that bottom knee. From here, I want the hips to stay completely still as far as square
29:36to the front of the room. You're opening and closing. No, we do not need a band every single
29:42time we do this movement, all right? If you need to modify, you're going to say, on the floor,
29:45do the exact same movement. Ready? Up into position. Three, two, one. Let's go. Open, squeeze, and close.
29:53As we're here, one of the most common mistakes and the reason that it might feel easy at times
29:58is because we're rotating out to the side. We're letting the hips go to the ceiling.
30:02That gives me more range of motion, but now this hip doesn't have to work so hard.
30:06This glute doesn't have to work so hard. Smaller range of motion, but keep those hips still squared.
30:13Last one. Very nice. Flip it on over. That one's not so bad, but we're about to build.
30:19Here we go. Set yourself up again. Shoulders, hips, ankles, all in alignment. Knees a little bit out in
30:24front. Up on that bottom knee. And go. Open and back. And my little feet a little too far forward.
30:31There we go. Chest lifted. Straight line through the body. Just those knees a little bit forward.
30:39And then feel. Squeeze to the top. That smaller range of motion that we maybe typically have. Last two.
30:45Last one. Go to the other side. Right into it. Ten reps.
30:54Find that position. Up on the knee. And let's move. Up and back. As I get tired, I start to feel those
31:02hips opening up like we were talking about. So I literally have to push that hip slightly forward
31:08to stay in this position and make it more difficult. You feeling this one, team?
31:12Already burning. This is our little finisher. It's our last block. And after this one, we're halfway
31:19through. Flip it over.
31:25Get set up. Up on that knee. Three, two, one. Let's go. Open and close. Again, pushing this hip almost
31:34slightly forward. It won't feel like you're getting that leg very high.
31:38So that's supposed to. We only have so much range of motion through our hips before
31:42our core, our back, has to start taking over. I want the hips, the booty, to be doing that work.
31:49Last one. And down. Flip it over. We got one more time through. And now should be when it really starts
31:58to burn. Here we go. Three, two, one. Go. Open and back. Push that top hip forward just a little bit
32:06so we make sure those hips are stacked on top of each other. And we're not cheating ourselves out of
32:10these reps. Good. Now I feel it. Even that bottom side. It's helping lift you up off the floor. So it's
32:19statically holding you there. Last one. Flip sides. Last time.
32:25Let's go, guys. Ready, set, and go. Up and back. Get those hips a little bit higher. Nice job.
32:39Good. Hold it here. Last couple of reps.
32:42Good work. It's your last set of the day. Give me two more. Don't cheat them. Last one.
32:52And down. Flip down to the floor. Stay on the floor here. Wipe the sweat from your eyes.
33:01Very good. We're going to stretch it out. Take a deep breath for just a second. We'll start on the
33:05floor since we're here. Hands back down behind you. We're going into a figure four. Knee out towards
33:11the side. Pushing down into those hands and lifting our chest. Yes. You guys crushed it. How
33:18you feel back there, Jay? I feel great. I feel great. Very good.
33:26Guys look great at home. Looking great. Crushing it today. That leg comes down. Other leg comes up.
33:34This was the end of our power week. I'm so incredibly proud of you guys.
33:38pushing through every single day. Learning these brand new formats. It wasn't easy,
33:44but we lifted heavier. We felt more powerful. Did we feel more powerful? We did.
33:50Very nice job. Very proud of you guys. Release. Come on up to a kneeling position.
33:58One knee on the ground. Kind of like a lunge position. I want you to sit up nice and tall out of
34:02those hips. Squeeze the booty and tuck your tailbone underneath you. So already in this position I can
34:07feel a little tightness through the hip flexor here. I want to just push forward slightly.
34:12So there is a difference between this here where now I really feel that hip flexor stretching or
34:17relaxing down into it and getting all the way to the floor. We don't need to be here. All right.
34:21So up. Squeeze. Push forward just slightly. You should feel it. The hip should stop you if we are engaging.
34:27Straighten out that front leg. Lead with the chest forward towards that leg. You could put your hands
34:32on your thigh. You could put your hands on the shin. You could put your hands on the ground.
34:36Just don't press into your knee. And focus instead of bringing your hands to the floor. Focus on
34:42pushing your butt back and leading with your chest forward. So if you need to be up a little bit higher
34:46for that, then that's what I want you to do. That leg comes back. Other leg comes forward.
34:50Kneeling position. Sitting up nice and tall. Tucking the tailbone underneath. And then push forward.
34:55For the entire time my booty is squeezing, especially on the side of the leg that's back.
35:00That way I can feel that stretch a little bit more through that hip flexor. Nice. Straighten out that leg.
35:08Lead with the chest forward. Not only do we want to stretch the hip flexors, we also want to strengthen
35:14them. So we've been doing that in this program as well. It's not always about stretching when we feel
35:20tightness there. It's also about strengthening through our range of motion. Release. That leg
35:24comes back. Come on up to the feet. And go into a little calf stretch here. Big step back. Drop the
35:32back knee. But keep the heel on the floor. Both toes facing forwards. We just have our center of gravity
35:38right between our feet. Driving down to the ground. You should feel that stretch from the heel. Going up
35:43your Achilles. That's what connects with your calf muscle. Down towards the heel. Right behind that ankle.
35:49Over to the other side. Big step back. Drive that heel to the floor. Drop the back knee. Both knees
35:55are soft. Feel that center position driving straight towards the floor. Last couple of deep breaths here.
36:02And up and together. Amazing. Amazing work today, guys. This sweat is literally dripping. So like I said,
36:12done with your power week, we're heading into our second time going through endurance week. So we
36:18already know the formats now. We can really start to challenge ourselves. So get mentally prepared to
36:23take it up to the next level. I'll see you then. Awesome job today, guys.
36:50.
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