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00:00Welcome to day two of Power Week, this is Explosive Cardio.
00:17You don't need any equipment today, just your body weight,
00:19but you probably are going to want some water and a small towel nearby.
00:23I want to get right into it in today's workout.
00:26Are you ready?
00:28All right, the team's ready to crush it with you guys.
00:30Let's get started, take it into a jog.
00:32Nice and light on the feet here, pumping from the arms, getting those knees up slightly,
00:36just getting that heart rate up today.
00:38We have two main blocks.
00:40Each block has a plyometric section and then an agility section.
00:44We'll go back and forth between each one.
00:46It's going to be a lot of fun, but I'm going to have variations for each movement
00:50to take out some of that impact.
00:52And I'll demo those at the top of each movement.
00:54But if you ever need to see what that movement was,
00:56Jay's going to be over here showing you what that modification looks like, all right?
01:00Keep those knees lifted.
01:02Very nice job.
01:03Last couple of seconds here.
01:04Three, two, one.
01:06Bring those feet apart.
01:08Reach the arms up by the ears.
01:09Sit down into that squat.
01:11Stand up and lower those arms back down.
01:13Keep that motion going.
01:15Feel that squeeze between the shoulders as you pull those arms back.
01:19And then lower nice and deep into that squat, challenging the range of motion with each rep.
01:25Perfect.
01:26Give me two more here.
01:27Really reach.
01:28Get a little bit lower.
01:29Stand up.
01:30Warming up the arms, hips, knees, and ankles here.
01:34Very nice.
01:35Let's take it into a hamstring range.
01:36Feet underneath the hips.
01:37Kick one leg out.
01:38Knees bent.
01:39Circle through.
01:40Bring the hands to the chest.
01:42Feeling that stretch behind our hamstring here as we sit the butt back.
01:46Nice job.
01:47Woo!
01:48So yesterday we had a lot of upper body.
01:51Today's going to be a lot of lower body.
01:53So we want to make sure that we're giving those legs a little bit extra love right here.
01:57Give me one more on each side.
02:00Reach.
02:01And last one.
02:03Very good job.
02:04Bring it heel to toe.
02:05Heel to toe.
02:06Find that balance, that center of gravity.
02:09Pop up onto those toes.
02:11And you can either stay here or we're going to add just a little bit of a jump.
02:16We jump up and come back onto those heels.
02:19Focus on that soft landing first.
02:22Toe to heel.
02:24Finding that ground contact.
02:26But I want you to land like a ninja.
02:28And this is practice for as we get into our workout today.
02:32Perfect.
02:33Last couple of reps here.
02:35In three, two, one.
02:38And good job.
02:39Woo!
02:40Awesome job.
02:42We're heading into block one.
02:43It's our plyometric block.
02:45We have two different movements.
02:4630 seconds of each movement.
02:4820 seconds of rest in between movements.
02:50Four times through.
02:51Let's talk about our first movement.
02:53It's a reach to drop.
02:54And it's on my cue.
02:55So you're up here on your toes reaching towards the sky waiting for my cue to say drop.
03:00You're going to act like you have a ball in your hands.
03:02You're going to slam that ball to the ground and jump your feet out.
03:05All right.
03:06Up.
03:07And you're going to come back up to the top.
03:08Our modified movement here is going to be to step out.
03:10Same explosive movement.
03:12Coming down.
03:14Our second movement will be a knee tap.
03:16So we're getting down into a lunge position.
03:18You're going to stay low.
03:19Knee tap.
03:20Small hop.
03:21And then stand up and together.
03:22Same thing on the other side.
03:24Our modification is going to be step back into that lunge.
03:27Explosive.
03:28Stand up to the top.
03:29Alternating sides.
03:30You guys ready?
03:31We're ready.
03:33We're going squat to drop.
03:35Hands up.
03:36Here we go.
03:37In three, two, one.
03:39Let's go.
03:40Drop.
03:41Remember you're waiting for my cue.
03:43Did you drop too soon?
03:45Hold it here.
03:46Ready?
03:47And up.
03:48Good.
03:49Drop.
03:50Good.
03:51Try to find that balance at the top.
03:53With some power coming down and then you hold it.
03:55Up.
03:56Down.
03:57Nice.
03:58Can you hear that breathing to the bottom of this wrap?
04:01Up.
04:02Down.
04:03Good.
04:04Catching yourself at the bottom of the squat.
04:06Last one.
04:07Up.
04:08Down.
04:09Nice job.
04:1020 seconds of rest.
04:11I was hearing some short laughing back here.
04:14Breathe.
04:15Recover.
04:16We're going back into that lunge.
04:17A little knee tap.
04:18Step up and together.
04:19You got 10 more seconds of rest.
04:21Before we go again.
04:22Here we go.
04:23Big step back.
04:24We're ready for it.
04:25In four, three, two, one.
04:28Little knee tap up.
04:29Step up and together.
04:30So it's a little explosive knee drive.
04:33The foot comes up off the floor.
04:35We are trying to maintain that low position with that back knee an inch off the ground.
04:40So what I don't want to see here is us extending that back leg in order to get higher.
04:47It's not a very high movement, but it is a fast and powerful movement.
04:5310 seconds.
04:54Come on.
04:55Let's go again.
04:56In three, two, one.
04:58And time.
04:5920 seconds of rest right here.
05:02You can start to see the difference between this workout, explosive cardio, and cardio conditioning
05:07that we did last week.
05:08So take a deep breath in.
05:10We're going again into that squat drop.
05:12Here we go.
05:13In five, four, arms up.
05:16Three, two, one.
05:18Down.
05:19Nice.
05:20Hold it there for just a second.
05:22And then we come up.
05:23Good.
05:24I want very separate movements here.
05:26We slow it down, but we still act with power.
05:28Ready?
05:29Down.
05:30Nice.
05:31Up.
05:32Down.
05:34We also have to find that balance up at the top of this movement.
05:38We're up on those toes.
05:39Down.
05:40Nice.
05:41Up.
05:42Up.
05:43Hold it.
05:44Fight it.
05:45Down.
05:46Last couple of seconds.
05:47Up.
05:48Hold it.
05:49And time.
05:50Very good.
05:51Never know.
05:52Never know.
05:53Recover.
05:57Heading into our lunge.
05:59Knee drive.
06:00Up next.
06:01Again, find your heart rate.
06:03Coming back down.
06:04Take a deep breath in.
06:06Get ready to go.
06:07In four, three, two, one.
06:10Let's go.
06:11Hold knee drive.
06:12Step up and together.
06:14Even as we step up, I want you to really stand up on that front leg.
06:20So drive through that heel.
06:22Boom.
06:23Up to the top.
06:24Nice.
06:25Slow it down a little bit with me.
06:27Don't slow down the knee drive, but slow down the reps.
06:31I want you more in that mindset of explosive power here.
06:35How explosive can you be for fewer reps than what we're doing with cardio conditioning?
06:39Three, two, one.
06:42Time.
06:43Shake it out.
06:44Crushing it, guys.
06:46Those are two sets in.
06:47We have two more to go of each movement.
06:50I promise you four times through.
06:51That's exactly what we're doing.
06:52We're going to reach to drop again.
06:53Take a deep breath into the bottom of the lungs.
06:57Exhale.
06:58And now we work.
06:59Here we go.
07:00In three, two, one.
07:03Reach it up.
07:04And down.
07:05Nice.
07:06Up.
07:07Down.
07:08Up.
07:09Down.
07:10Up.
07:11Up.
07:12Down.
07:13Up.
07:14Good.
07:15Keep it.
07:16Keep it.
07:17Keep it.
07:18Keep it.
07:19Down.
07:20Oh, you guys are good on that one.
07:21Up.
07:22Down.
07:23Staying focused.
07:2410 more seconds.
07:25Up.
07:26Nice work.
07:27Nice work.
07:28Get up higher on those toes, guys.
07:29Down.
07:30Good.
07:31Up.
07:32Down.
07:33And time.
07:34Nice job.
07:35Shake it out.
07:37I love that one.
07:38We're catching the bottom of our squat.
07:39We're learning how to land with that movement.
07:41So, be powerful to the bottom.
07:43Catch yourself in that bottom position.
07:45And then hold.
07:46Works on a lot of core stability through there, too.
07:48Deep breath in.
07:49Last couple of seconds.
07:51Knee tap.
07:52Big step back.
07:53In three, two, one.
07:55Let's go.
07:56Up.
07:57And stand up.
07:58Remember what we were talking about?
08:00Keeping that back knee low towards the floor.
08:04Not standing up on that leg to get higher.
08:07I just want that quick motion.
08:09The foot leaves the ground.
08:11Comes back down to the floor.
08:13Nice.
08:14The fast motion.
08:17Keep it fast.
08:18Keep it powerful.
08:19Or slow yourself down a little bit.
08:21This is not endurance right here.
08:23In three, two, one.
08:26And time.
08:27Ah.
08:28Give you the little dance.
08:30Shake out those legs.
08:32Very nice.
08:33Three times through.
08:34One more time of each exercise.
08:36You guys ready?
08:37Yeah.
08:38Ten seconds.
08:39Here we go.
08:40Reach to drop.
08:41Arms up.
08:42In three, two, one.
08:45Go.
08:46Down.
08:47Ah.
08:48Up.
08:49Down.
08:50Remember that modified movement is to step out to the side.
08:54Take it whenever you need to.
08:55Up.
08:56Down.
08:57Down.
08:58Feel empowered to take those variations whenever you need them.
09:01Up.
09:02Down.
09:03Nice.
09:04Up.
09:05Down.
09:06Less than 10 seconds to go.
09:09Up.
09:10Down.
09:11Up.
09:12Down.
09:13Up.
09:14Down.
09:15And time.
09:16Awesome job.
09:17I'm crushing it.
09:18One more exercise to go.
09:19It's 30 more seconds before we move on from these movements.
09:21You got it?
09:22We can do this together.
09:23Knee tap.
09:24Ready?
09:25Last couple of seconds.
09:26Last deep breath in.
09:27Down in position.
09:28Three, two, one.
09:29Go.
09:30Knee tap.
09:31Step up.
09:32Nice.
09:33Stay low.
09:34Let those legs work.
09:35Let the booty work.
09:36Keep the core tight.
09:37The chest lifted.
09:38And stay with it.
09:39Good.
09:40Good.
09:41Good.
09:42Good.
09:43Good.
09:44Good.
09:45Good.
09:46Good.
09:47Good.
09:48Good work here.
09:49Your last exercise.
09:51We move on.
09:52You get a little bit of rest time after this.
09:54Got a new surprise for you.
09:56Less than 10 seconds to go.
09:59Crushing it, guys.
10:01In four, three, two, one.
10:05Good time.
10:07That's how you crush it.
10:09Good.
10:10Your first plyometric round of sure thing is done.
10:14Now we're moving on to agility, all right?
10:16So those legs should be nice and toasty by now.
10:19Let's talk about our agility moves.
10:20I'm going to show you the first one, but we're going to have three different movements,
10:2320 seconds each.
10:25We'll go through them item by item.
10:27And then we'll just start cycling through them two times, all right?
10:30So last couple of deep breaths here as we get into our first agility move.
10:34This is going to be called icky shuffle.
10:37Two steps out to the side, then one step.
10:39Watch me.
10:40One, two, one.
10:41One, two, one.
10:43It helps to do it slowly at first.
10:45It also helps to count it out loud to yourself.
10:47One, two, one.
10:48One, two, one.
10:49And as you get more familiar, you can pick up the pace.
10:52Let's try that one out for 20 seconds and see how it goes.
10:55Here we go.
10:56In four, three, two, one.
10:58Let's go.
10:59One, two, one.
11:00One, two, one.
11:02Stay light.
11:03Up on the toes.
11:04Good.
11:05I hear that beat going behind me.
11:10Good.
11:11Join the song, guys.
11:12It will help you figure out that footwork.
11:15Four, three, two, one.
11:19Very nice.
11:20Take a look at my feet right here.
11:21We're going out, out, in, in.
11:23So we have both feet out, both feet in.
11:25Staying up on the toes.
11:26Here we go.
11:27In three, two, one.
11:29Let's move.
11:30Out, out, in, in.
11:31Keep your core tight.
11:33Keep that center of gravity in the middle.
11:36Your feet are floating beneath you.
11:40You can stop.
11:41You can catch your breath whenever you need to
11:43and get back into it with us.
11:45You guys got this.
11:46Four, three, two, one.
11:49Just go into it, fast feet.
11:51Oh, here we go.
11:52Tricked, you know, rest time there.
11:54Because this one is simple but not easy.
11:56So get those feet moving like you're on lava.
11:59That floor is high.
12:01Pump the arm from the shoulders.
12:03Ten seconds.
12:04We go back to icky shuffle.
12:05No rest here.
12:06In four, three, two, one.
12:10Let's go.
12:11One, two, one.
12:12One, two, one.
12:13Plant that foot to the outside.
12:16Let the legs float beneath you.
12:19Plant and drive.
12:21Plant and drive.
12:22Change directions.
12:23Less than ten seconds to go.
12:25We're going back to out, out, in, in.
12:27In four, three, two, one.
12:30Go.
12:31Out, out, in, in.
12:32Out, out, in, in.
12:33Nice.
12:34If the feet start to cramp, that's okay.
12:37All right?
12:38Our feet need to get stronger like everything else.
12:40So if you're feeling that and you need to stop,
12:42shake it out, stretch your feet for a second.
12:44Get back into it.
12:45You'll get stronger as you go through this program.
12:47Here we go.
12:48Fast feet in three, two, one.
12:50Go.
12:51Fast feet, fast feet.
12:52Last 20 seconds.
12:54You get more rest time after this.
12:56Good.
12:57How fast can you go?
12:58Crashing it back here.
12:59Team, I wasn't crushing it.
13:01Come on.
13:02Yes.
13:03Jay, Mackenzie, Kyle, at home.
13:06Keep it up.
13:07Last couple seconds.
13:08Three, two, one.
13:10End time.
13:15Guys, you are crushing it.
13:17This is not an easy workout.
13:19Jumping is already not easy.
13:21Agility makes our mind work with our feet.
13:24Also, that coordination is sometimes not easy.
13:27Don't get frustrated with it.
13:28All right?
13:29Just focus in.
13:30Take your time.
13:31Get better, faster, stronger as we go.
13:34How are we feeling, team?
13:35Good?
13:36How are you feeling, Mackenzie?
13:37I'm feeling good.
13:38I'm feeling like we've got to do another plyo block here.
13:42Here we go.
13:43First exercise.
13:44Lateral bound.
13:45You're going to sit your hips back.
13:46You're going to load down.
13:47Hop up.
13:48Out to the side.
13:49Soft landing.
13:50Load again.
13:51So stand all the way up out of it.
13:52Before you go again.
13:53Modified movement is to sit back.
13:55Take that little hop out to the side.
13:57And go again.
13:58Second exercise.
14:00Beast.
14:01Plank.
14:02Spider.
14:03We're going to sit our butt back in that beast position.
14:05We're going to drive one knee up to the outside of the elbow.
14:08Reset.
14:09Before we go back into that beast position.
14:11Now our modification is going to be knees on the ground.
14:13Hips back.
14:14And drive that knee up.
14:15Are we ready?
14:16All right.
14:17All right.
14:18Deep breath in.
14:19It's 30 seconds of each movement.
14:21Just like last time.
14:22Four times through.
14:23Lateral bound.
14:24Getting ready to hop.
14:25In four, three, two, one.
14:28We load back.
14:29Hop up.
14:30Soft landing.
14:31Load again.
14:33Nice.
14:34Again, how powerful can you be during this exercise?
14:37In cardio conditioning, we have longer time intervals.
14:41Faster hopping movements.
14:43And as we get tired, we're less explosive.
14:47So I want fewer reps here.
14:49More explosive power.
14:51For fewer, more controlled reps.
14:53Five seconds.
14:55Nice job.
14:57And time.
14:59Crushing that mod over here.
15:03All right.
15:04Breathe.
15:0520 seconds.
15:06Coming down into that plank position after you take like two deep breaths in.
15:10Meet me in plank position.
15:11Here we go.
15:1210 seconds.
15:13Sit in the butt back towards the heels.
15:15Floating up to the top.
15:16Knee drive.
15:17Three, two, one.
15:18Let's go.
15:19Sit back.
15:20And knee drive up.
15:21Nice.
15:22Reset before you go to the next one.
15:24And this one's a sneaky move.
15:27So if you sometimes have a hard time jumping, this is like mimicking a jump from a plank position.
15:34It takes out a lot of impact.
15:36But our legs are still really working to be explosive to the top of that plank position.
15:4110 seconds.
15:42Keep it up.
15:44Last couple seconds in three, two, one.
15:49And time.
15:50Lock the feet in.
15:51Stand out to the top.
15:53As always, focus on your breathing.
15:55This 20 seconds is up to you.
15:57You walk it off.
15:58Take a deep breath.
15:59You grab a sip of water.
16:00As long as you're ready to go in 10 seconds, then I'm here for it.
16:03We've got three more times through.
16:05Lateral bound.
16:06Get ready for it.
16:08Ready.
16:09Three, two, one.
16:11Let's go.
16:12Sit those hips back.
16:13Up.
16:14Controlled landing.
16:15Reset the body.
16:16Remember.
16:17Remember.
16:18That control.
16:19Separation.
16:20Of each rep.
16:21And even slow it down a little bit more if you need to.
16:24To stay explosive.
16:26How high can you jump on this next one?
16:30Come up a little bit higher.
16:31Land a little bit softer.
16:3410 more seconds to go.
16:36Nice job.
16:38In four, three, two, one.
16:42One.
16:43Time.
16:44Good.
16:45And we feel a heart rate gets up just as much.
16:47We're doing just as much work as if we did a million reps.
16:50But fewer, more powerful reps.
16:53That's where it's at.
16:5410 more seconds.
16:55Coming down into plank position.
16:57Here we go.
16:58Let's finish up this halfway point.
17:00Three, two, one.
17:03Let's go.
17:04Sit back.
17:05Drive up.
17:06Nice.
17:07Again, coming up to that strong plank position at the top.
17:10Shoulders over the wrist.
17:12Straight line through the body.
17:14Even as you're driving that knee up, make sure that the butt doesn't come up into the air.
17:19Nice.
17:20And keep that breathing going.
17:22Good.
17:23And it could be a short breath.
17:25You could be cursing my name right now.
17:28That's going to help you breathe too.
17:30Three, two, one.
17:34Time.
17:35Up on the feet.
17:37Crushing it.
17:38That's a halfway point.
17:40And I know we're getting tired because we're like getting more and more quiet.
17:44We just need to breathe and live our lives for a second.
17:47If you're feeling like that too, at any point, you can rest.
17:51Lateral bound.
17:52Third time.
17:53Three, two, one.
17:55Let's go.
17:56Dip back.
17:57Drive up.
17:58Lance off.
17:59Come on, Jay.
18:00Let's go.
18:01Good.
18:02You got it, Jay.
18:03Come on.
18:04One, two, one.
18:05Really drive those hips back.
18:07Use your arms to give you some more power to continue that momentum upward.
18:14Load everything down.
18:16Oh, I almost didn't do the extra reset.
18:19Less than 10 seconds to go, guys.
18:22Come on.
18:23Three, two, one.
18:26Time.
18:27time a little celebration every single time walk it off we're bringing it back down to the floor
18:35so we just take a moment and then come down beast plank spider up next here we go in four three two
18:46one let's go drive back you drive up good stop yourself at the top of the plank shoulders stop
18:54right over the wrist do not continue that movement here i want you to drive forward use your core
19:02to stabilize yourself to stop that forward's momentum push into the ground using the chest
19:07and shoulders as well last 10 seconds to go in four three two one up on your feet
19:18up on your feet however you want to do that we need to walk it in slowly stand up either way
19:26keep those legs moving a little bit keep the chest open keep breathing 10 more seconds last time each
19:33movement you got this we got it together here we go three two one go sit back land soft and i know it's
19:43the last one we hype ourselves up we still got to slow down these movements good it's right back
19:49and then use those arms land soft that's what i'm talking about your last time i still want to see
19:57that focus i still want to see that intention that intensity you guys got it less than 10 seconds
20:04in four three two one time use every single second that we have to keep on working to see what we're
20:17capable of one more time these spider plank it's a harder one i think come down to the floor with me
20:23here we go speed plank spider three two one let's go sit back and drive up good and you can make the
20:35crazy noises like i did too if you'd like you don't have to but it helps me good here we go this is your
20:45last time we have our agility section coming up next give it everything's up right here come on
20:5010 more seconds slow the rep down be more explosive to the top in three two one time
21:04a minute of rest here you guys did it breathe into the bottom of your lungs heading back into our
21:12agility section grab a sip of water we always want to get ahead of our hydration sipping water as we
21:18go through our workout agility section ah you guys are crushing it too thank you thank you
21:27our agility section is going to be the exact same all right hickey shuffle out out and in and our fast
21:33speed so no little breaks in between or anything like that i'll call it out we follow along 20 seconds
21:39each two times through we got it okay this is not our last thing because i have a surprise little
21:45bonus for you at the very end of course we're not done yet here we go hickey shuffle how taking that on
21:51we love surprises he says hickey shuffle here we go in three two one let's go one two one one two one
21:59one two one drive that knee up on the inside leg you're using that one step to change directions
22:08keep those arms working with it that's going to help you keep your balance like i talked about slow it
22:14down if you need to speed it up if you need to out and in in three two one go out out and in core tight
22:23and steady use the same movements here because i want you to start getting something out of it we've
22:28practiced in the first round still so much work being done but now we can really tackle it fast
22:34feet coming at you in three two one go tiny steps tiny steps good lift those knees up just a couple of
22:43inches get those arms pumping from the shoulders keep the core tight let the sweat drip
22:49last couple of seconds heading back to our icky shuffle shuffle shuffle in four three two one let's go one
23:00two one one two one one two one nice finish this part up one more time through each movement good
23:09let that foot move to the side can you move faster the answer is yes in four three two out out and in go out
23:19out in in good envision a box taking two steps out two steps into that box keep your center of gravity
23:29over that box as those feet are moving here we go almost to fast feet last 20 seconds of this block
23:36in three two one
23:43guys the core should be on fire your heart rate should be up fight through it with us last 10 seconds come on
23:51you could do more get those feet moving come on in four three two one
24:06oh we added a mackenzie in there and everything at home crushing it wipe off that sweat have a big
24:12smile on your face you just did that now let's tackle this bonus round shall we all right what we
24:17have for the bonus round four different movements you've already seen them before 30 seconds each
24:22it's all of our plyo movements and we're going to start with the reach to drop so it's up on the toes
24:27drop down our second movement was a knee tap knee tap step up and together third one was lateral bound
24:34sit back explode up reset the body and finally beast plank spider sit back and drive up 30 seconds each
24:43back to back don't worry i'll remind you what's coming up next you didn't have to memorize
24:47that it's not a test here we go we're starting with the reach to drop for 30 seconds last deep
24:53breath in to the bottom of your lungs exhale up on your toes three two one go jump nice oh that was a
25:03good breath out up drop up drop nice up get that energy through the body drop
25:14up crashing it drop
25:18up i want to see if anybody would move drop
25:26up last couple seconds drop
25:29up come back into your lunge ready three two one go knee tap step up back knee tap remember we're staying low
25:40low it's harder to do than standing up on that back leg and getting higher i want you to stay low
25:47we'll explode the knee drop up to the top keep crushing it i promise promise this is our last
25:54little section after you get done with this ten more seconds to go there's no more after our finisher
26:00here collateral bound coming up give me one more rep step back knee drive and up set yourselves up
26:09ready and go back up land softly reset good so now's our time to really feel that burn in the legs
26:20it's a finisher we're getting some more reps done it hurts so good hurts so good it does but we're gonna
26:27fight through it it's our second to last exercise we only have that beast plank spider coming up
26:36nice and four three two one down to the floor and go back we drive up we don't get to celebrate yet
26:50until the game's done come on this is your last 30 seconds already approaching that halfway point
26:59remember to slow the rep down and stay powerful even though we're finishing up this workout i want
27:04to see that control crushing it 10 seconds to go guys nice job a little bit more power to the top
27:12in three two one up on the feet walk it off celebratory walk off oh my god
27:24good work good work oh crushing it ah how do you feel good accomplished all those things you should feel
27:34incredibly proud of yourself because it's one of the toughest workouts i can't even catch my breath to
27:39talk to you right now that's how we should all feel together we show up as a team all right let's take a
27:45couple deep breaths in together bring those feet apart soften the knees ready and up deep breath in
27:53exhale good bring that heart rate back down so i can talk up and down going into quad stretch if you can
28:03find that balance at that point you're going to balance on one leg pull that other foot back up and
28:09behind you knees towards each other hips open chest tall find that balance find that breath you need to
28:16hold on to something steady around the house feel free to do that and that leg comes down other leg comes
28:23up grab that foot and pull back and if you fall out of it bring that toe to the ground find that center of
28:29gravity again and get back into the stretch no big deal we're gonna fall out of it sometimes
28:35last couple of seconds here good bring those feet shoulder width apart you're gonna sit your butt back
28:41and down so that cut your stretch feet should be flat on the floor if you're up on your toes try taking a
28:47slightly bigger step out or come up higher like jay's doing over here all right still sitting the hips back
28:53still pushing those knees apart from each other reach one hand out to the side of your foot the other
28:58hand is going to reach up towards the ceiling a little twist through the body as you continue
29:02focusing on that breathing and recovering that arm comes down through the center and over to the other
29:08side we reach out we reach up get that chest out to the side of the room
29:15and bring it down to the center hands come down to the floor we're gonna lift the hips up tuck the toes in
29:22and then we're just gonna hold for a second in this hamstring stretch knees soft you can do a little booty
29:27shake here if you want to and then roll yourself up to a standing position i saw like kyle gave me a
29:35little like booty shake a little mini booty shake excellent job let's take one last deep breath in
29:44together reach up and exhale amazing amazing work today what i really want you from you after this
29:54workout is to continue hydrating i want you to get that water intake up as you recover for our next
30:00workout i'll see you then guys awesome job today
30:02you
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