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00:00We have reached the midpoint of our power week, and I'm going to try to throw you off balance
00:17today. Today's workout is called strength and stability, and you are going to need your dumbbells,
00:23light, moderate, and heavy. Keep in mind, we have to balance with those dumbbells. So my light,
00:27moderate, and heavy is eights, tens, and fifteens today. We're keeping it a little bit lighter than
00:31our normal workout, but we are going to find that balance today. So let's start by getting warmed up
00:37together. Let's go torso rotations. I know we're all going to be feeling the burn as we find this
00:43balance today. It's not easy. We have three blocks of work, three exercises in each block, three sets
00:50of each exercise. As we go through the block, we're going to progress those moves just slightly to make
00:56it more difficult to find that balance. So I have a feeling we're going to be highly focused today.
01:01Very good. Bring those feet underneath the hips, roll those shoulders back, palms facing the ceiling,
01:08and then pull the shoulder blades back and towards each other. Biggest arm circle you could possibly
01:13make, not only opening up the chest and shoulders here, but also getting those shoulder blades moving.
01:18So we're warming up the upper back. Pull those thumbs to the back of the room. Nice job. Straight up from
01:26the chest. This is our last one going into Frankenstein. Kicking one leg forward, a little stutter step coming
01:34back, and kick the other leg forward. Opening up those hamstrings because your legs are going to be on fire
01:41today. Even if it is lighter weights in today's workout. Breathe through, reach for the toe. I always
01:48say you don't have to touch the toe. Last one. Very nice. Bring the feet underneath the hip. We're going
01:54ankle rolls. Biggest circle we could possibly draw. Nice. I love that stability and balance work because it
02:03bulletproofs our joints. Ankles, knees, hips, shoulders. Go the other way. Make a circle towards the inside.
02:09Nice job. When we have more stability through the joints, we can start lifting heavier. It translates
02:15into a lot more work whether we're in our endurance week or our power week. Go to the other side. Big
02:21circle. Very good. Right here we're just warming up the ankles, the feet, the calves. They're going to
02:29have to hold us in place throughout this entire workout. Switch directions. Last few reps here.
02:37Enjoy your feet and your calves not burning while we still have the chance. And done. Shake it out.
02:45You can tell we're going to have some fun today. All right. So let's talk about our first group of
02:49exercises. We'll go through them one by one. Our first one, we're going to have a single leg deadlift.
02:55So I'm grabbing one of my lighter weights, finding that balance, core up nice and tight, reaching forwards
03:01over that foot, and then just coming up to the top. You can tap that toe as we get set up. And our
03:09modification is just going to be a big step back, reaching forwards, and stepping up and together.
03:15That kickstand is just going to help us find that balance a little bit. Shouldn't be a lot of tension
03:19through there. Shouldn't be a lot of stepping back. Just there for a little bit of balance and support.
03:2410 reps. Here we go. In 3, 2, 1. Let's move. We reach forward. Nice and controlled. And pull up.
03:33As we go through this single leg deadlift, first of all, we do need to find our balance. Also,
03:39I want that dumbbell right over the shoelaces, nice and close to the body. I want you to feel
03:45that stretch from your hamstring going up towards your glutes. Squeeze from there and pull yourself to
03:52the top. If you find yourself falling out, just put that other foot down for just a moment.
03:57Take a moment, get back into it, and continue with those reps. Slow and steady through today's
04:03workout, but you're going to find it starts building and it starts burning. Last two.
04:11And last one. Yes. And all the way up. Switch sides. Shake it out. So I told you we're going to be
04:20focused on this one. Balance takes all of our effort and concentration. Let's go to the other
04:24side. Same exact thing in 3, 2, 1. 10 reps. We reach forward. I also want you to think about what
04:32your foot is doing. I want you to grip the floor with your toes. So think about your foot as like
04:39a little tripod. The base of your big toe, base of your little toe, and that heel all planted into
04:46the floor and then gripping onto the ground with those toes. Nice work. Find that balance. Tighten up
04:54the core. Good work. See, I'm falling out of it. It's okay. We set up. We go again.
05:00Breathe out to the top. Find that focus. Give me two more reps. Going to 10. Everything is for 10 reps
05:11today, so it's easy to remember. Last one here. And all the way up. Shake it out for just a moment as
05:18we head into our third movement. We're going into reverse lunges. Grabbing our other dumbbell. We're
05:25stepping back. Nice and low into that lunge. Step up and together. Same thing on the other side. Go as
05:31heavy as you want for this one because it's about to get a whole lot more balance as we go into the
05:36next round. Shoulders down and back in 3, 2, 1. Let's go. Big step back. Up and together.
05:43Remembering to keep a normal distance between our feet. Not walking the tightrope. Five on each leg.
05:49For a total of 10. Nice work. Just our first set of each movement. Get a little bit longer rest time
05:59after this one. One more on each side. Down and up. Very nice. And last one. Up and together. Shake it out.
06:09Rest. Those dumbbells come down. All right. Now we have our base of our block. Everything is going to
06:16take a step up. It's going to level up. At any point you want to go back to one of the exercises
06:21that we just did and work there. Feel free to do so. Going to a single leg deadlift. This time
06:28we're adding a knee lift. So again core nice and tight. Shoulders squared to the floor. We're coming
06:34forward. As we come up. Shifting up and bringing that knee to the chest. We are trying to hover off the
06:41ground. But to be honest at some point during 10 reps. Feel free to tap the toe. Whether you're
06:46coming up or going back down. In between. Before you get into that next one. Lacey's still going to
06:50be taking that modification and tapping the toe behind her with that kickstand. Let's try it out
06:55for 10 reps here. In 4, 3, 2, and 1. Forward. Up. Knee drive. That weight can come up to the side of our body.
07:05Nice. Try to feel that stretch through the hamstring. Notice that I'm not really coming
07:16all the way down to my foot. It's about mid-chin or right past the knee. We all have different
07:22ranges of motion. If you want to start at knee height reaching forward with that dumbbell you
07:2810. And we'll work our way lower and lower as we progress through this program. Ooh. And the foot
07:37is burning right here. Tap that toe when you need to in between. Rip those toes to the ground. Stay in it.
07:44Last two. And last one. Ah. It seems so simple. So easy. Let's not. Shake the legs out. Let's go to the
07:58other side. Here we go. Shoulders back and down. In 3, 2, 1. Same exact thing. Other legs. Come down.
08:06All the way up. Knee drive into the chest. Tap the other leg down if you need to at any point.
08:13Because if we're focused so much on our balance and we're falling over every single rep, like I am
08:19right now, then I want you to take that modification and get a little more of something from this.
08:28Getting that hip and glute activating. And when you're ready to try out another rep, we can.
08:36Good work here.
08:39Wobbly.
08:40Yes. Very wobbly.
08:43And we should feel wobbly. We shouldn't feel frustrated by that wobble.
08:47We should just concentrate and try to hold it.
08:51Last one.
08:52And up.
08:54Very nice.
08:55Shake it out again.
08:56Good work.
08:57Grab that other dumbbell.
08:59Take a look at how our reverse lunge progresses.
09:03We're taking a big step back.
09:04This time, tiny lift.
09:06So we're squeezing the butt, coming back down into that reverse lunge, up and together.
09:11Same thing on the other side.
09:12Reverse lunge.
09:13Tiny lift.
09:14Squeeze the booty.
09:15And back down into it.
09:16And stand up.
09:18Let's try it out.
09:19Lots of glute work here.
09:20Since we thought it was screaming at us before.
09:22Here we go.
09:22Three, two, one.
09:24Let's go.
09:25Big step backwards.
09:26Little kick back.
09:27We don't have to come up too high out of it.
09:29Back into the lunge.
09:30Up and together.
09:31Same thing on the other side.
09:33I like that combo.
09:34Yes.
09:34Yeah.
09:35We don't need to come up too high as we kick back.
09:40Our hip can only go back so far by using our glute before we start using our lower back
09:46to get more range of motion.
09:48So don't go for a higher leg.
09:50Go for a better glute squeeze.
09:55Good work.
09:59I'm like, focus, talk, do other things.
10:02Let's go.
10:05Nice job.
10:06Last one on each side.
10:12And last rep right here.
10:16And open together.
10:17Very nice.
10:19That was our second set.
10:21Shake it out.
10:22Take a sip of water.
10:23Because we're going one more time.
10:24Our most difficult set.
10:26Remember, you can always take it back a notch to what we've done previously if you need to.
10:31Or you can add to it like we're about to do.
10:35Here we go.
10:39Adding to our single leg deadlift.
10:41Reaching forwards over that front foot.
10:43We have our deadlift.
10:46We have our knee lift.
10:47Now we're extending forwards and back.
10:51Do we love this one?
10:52We love it.
10:53Yes.
10:55Maybe.
10:56Ten reps.
10:57We'll see if we love it after this.
10:58Three, two, one.
11:00Let's go.
11:00Reach forwards.
11:03Knee drive up.
11:04Find that balance.
11:05Extend forward.
11:07And back.
11:08Nice.
11:10Knee drive.
11:11Extend.
11:12Toe up towards you.
11:13Trying to squeeze the front of the thigh here.
11:16That quad.
11:17As you extend.
11:18And I already know Cameron is an amazing dancer.
11:22And his knee gets up so high.
11:24And then he can extend so far forward.
11:26That's an amazing range of motion.
11:29And then strength through that range of motion.
11:32Which is what we want to see.
11:34That's what's going to translate into those heavier lifts.
11:38Nice.
11:40If you need to tap that toe, I'm going to keep reminding you.
11:43Just tap the toe.
11:46Turning.
11:47Yes.
11:48Foot, calf, ankle.
11:50Has to get stronger just like anything else.
11:53Last two.
11:56We take our time through these reps.
11:58Last one.
11:59Big squeeze.
12:00Oh, yeah.
12:02And up.
12:04Good.
12:05Switch side.
12:07Give yourself a little stamp on the ground.
12:09Go into the other leg.
12:11Other arm.
12:11Here we go.
12:12In four.
12:13Three.
12:13Two.
12:14One.
12:14Reaching forward.
12:16Find that balance.
12:16Find that focus.
12:18Knee drive up.
12:19Big extension.
12:21This side is easier.
12:22Way higher than that.
12:24Not so much for me.
12:27We're always going to have one better side.
12:30Whenever I did gymnastics, I always went off my left side.
12:34My right side, for some reason, is tighter, even though I'm right-handed.
12:38Nice job.
12:40Continue to extend that leg.
12:43Work the glute.
12:44And yes, our foot is going to burn.
12:47Like I said, those muscles through the foot need to get stronger, just like everything else.
12:53But if it's too much for today, hit that kickstand so your foot doesn't have to work quite as hard to find that balance.
13:00And then as it gets stronger, you'll be able to do more and more of these reps.
13:06We're going into our last rep right here.
13:11Reach it forward.
13:13And kick.
13:16Nice job.
13:17Shake it out.
13:18Grab another dumbbell.
13:20So we're adding a front lunge to our reverse lunges.
13:25So adding on from our previous exercise.
13:28Taking a big step back.
13:29Small kick up.
13:31This time we swing through and into that front lunge.
13:34Up and together.
13:35Let me show you again.
13:36Reverse lunge.
13:37Kick back.
13:38Swing forward.
13:40Front lunge.
13:41Up and together.
13:42Let's try it out together.
13:43Here we go.
13:44The last one of this walk in three, two, one.
13:48Let's go.
13:49Big reverse lunge.
13:49Small kick back.
13:51Try to float the leg through.
13:52If you need to, just tap the toe in between.
13:55No big deal.
13:57Float.
13:58Stand up on that supporting leg and go again.
14:02Stepping into the next level.
14:04Oh, stepping into the next level.
14:06Love it.
14:08And this workout definitely will help you step into that next level.
14:14If we talk about the stability through our joints helping us, how about the stability
14:19through our core?
14:21With every single exercise, when we find that balance, we're working the core.
14:26That's only going to translate into reduced risk of injury, stronger lift, better balance.
14:34And even as we get older, so many benefits to this kind of work.
14:38Last one.
14:40Kick it back.
14:42Swing forward.
14:42Big lunge.
14:44And done.
14:45I will tell you, to me, that's the hardest block.
14:50So we are done with the hardest block.
14:52Excellent job, guys.
14:54Heading into block two.
14:55We're going to take it to the upper body a little bit.
14:57More core work.
14:59Going down to the floor for a chest press.
15:01One dumbbell here.
15:03I'm going to grab my 15.
15:04We're going a chest press to a heel top.
15:08I want to set us up in a dead bug position.
15:11So my dumbbell and my hand are over the shoulders.
15:14My back is flat to the floor.
15:16My knees are over my hips.
15:17I'm going to lower that dumbbell to the outside of my chest.
15:20I'm going to lower the opposite heel to the floor and press up together.
15:25So pick a weight.
15:27I want you to make sure that it's something that your core can stabilize itself with because
15:32as the opposite leg and arm move, you're going to feel like you want to rotate out to
15:36the side.
15:37Don't let yourself.
15:38Chest, core, tight.
15:40Working through the entire thing.
15:41Here we go.
15:42In three, two.
15:43Firm grip on that dumbbell.
15:45Let's move.
15:46Down.
15:47And press up.
15:49Nice.
15:50So as we tap that heel to the floor, lowering the dumbbell, the other arm is just helping
15:57us stabilize, keeping both shoulders on the floor, lower back on the floor.
16:02And again, try not to rotate through the hips, through the core as you drop the opposite arm
16:08and leg.
16:09Still 10 reps here.
16:12Last two.
16:14And last one.
16:16All the way up.
16:17Very nice.
16:17Switch sides.
16:19Take a second.
16:20Set yourself up.
16:20Palm facing forward.
16:22Hand facing forward.
16:23Knees up in three, two, one, and go.
16:27A little bit of coordination right here, right?
16:30You have to set yourself up and then you also have to think, okay, which arm and which leg
16:36am I going to move here?
16:37Because I had to do it too.
16:39I was like, left arm, right leg.
16:40Okay, we got this.
16:42I'm guessing Lacey felt the same.
16:45Yep.
16:46Breathe out as we press up to the top.
16:50Try to drive both hips to the floor.
16:53Last one.
16:56And that's 10.
16:58Nice job.
16:59Bring it down to the floor.
17:00Come up to a seated position.
17:01We're going to come up to standing and I want you to pick a weight that you can overhead
17:06press for 10 reps.
17:08I'm going to go with my 10s because we also need to balance.
17:12How about that?
17:12So palms facing forward, but I want a little bit of a V position.
17:16We don't need to be all the way out here squeezing between those shoulder blades.
17:19Also not a neutral position.
17:20So a little bit of a V position.
17:22We're going to march and press up over the head.
17:26Notice this control and posture the entire time.
17:3010 total presses.
17:31Get set up.
17:32Firm grip on those dumbbells as we press up.
17:343, 2, 1.
17:36Let's go.
17:37Drive and step.
17:39Drive and step.
17:42Nice.
17:43Slowing it down.
17:45Finding that balance.
17:46One of the things I don't want to see is our hips hiking from side to side.
17:52So we want to try to keep our hips steady and stable.
17:55Straight line across them.
17:57Hip hiking means one hip is coming up higher than the other.
18:01Last one.
18:02And down.
18:04Hands down to the hips.
18:05All the way to the floor.
18:08We got a longer break time here.
18:09So rest and recover as we talk about how we're going to take these moves to the next level.
18:15Remember, you can always use level one as we continue to progress.
18:20Going into that chest press again.
18:22Coming down to the floor.
18:23This time, full leg extension.
18:26Very similar movement here.
18:28Palm pacing forward.
18:29We're setting up in the same way.
18:31Only as we kick the leg out, straight leg and drag it back.
18:35That modification is still going to be to tap the heel and push back up to the top.
18:39So pick your weight.
18:40Get set up.
18:42Oh, weight.
18:44Hurry up.
18:44Here we go.
18:45In three, two, one.
18:48Extend that leg all the way out.
18:50Again, it's 10 reps.
18:52Control both directions.
18:55What's hurting?
18:56It's burning.
18:57It's burning.
18:59I like that.
19:01It's a sneaky workout, right?
19:03It's so much core.
19:04I love it.
19:04It's so much core.
19:07And we move fast and powerful.
19:09And we lift so heavy.
19:11And this one, we slow it down, but it's so difficult.
19:15Last one.
19:16And all the way up.
19:18Very nice.
19:19Bring that weight down to the chest.
19:21Switch sides.
19:22Set yourself up again.
19:23Here we go.
19:24In three, two, one.
19:27Let's move.
19:27All the way down and up.
19:30And I feel the same thing on this side.
19:33The one side is a lot more stable than the other side.
19:37This side is much more difficult for me.
19:40Megan, it's a sure burn.
19:42It's a sure burn.
19:43Sure thing.
19:43Sure thing that you're going to sure burn.
19:46Yes, sure.
19:47Very good.
19:51Finish up these last few reps.
19:53Two more.
19:56Last one.
19:59And bring those feet down.
20:01Come up to a seated position safely.
20:03And let's go to that overhead press again.
20:06This time, adding a little something.
20:08We are balancing on one foot as we hit 10 overhead presses.
20:13So single leg.
20:15Hands up to the shoulders.
20:17And press for 10.
20:19We'll do the other leg as we get into the third set.
20:22All right?
20:22So just worry about this one right here.
20:24Here we go.
20:24In four, three, two, one.
20:2710 reps.
20:28Biceps by the ears.
20:29And all the way down.
20:31Again, tap that toe to the ground whenever you need to.
20:35Whenever you find yourself falling.
20:38Breathe out.
20:39Press up.
20:40Tighten up that core.
20:41Look straight ahead.
20:43We got this.
20:44We're together on this.
20:45It's tough.
20:46You're tougher.
20:47Come on.
20:48Last two.
20:49And last one.
20:51And done.
20:52Take a break.
20:53Bring those weights to the floor and shake it out.
20:57We got one more time through this round, making it even more difficult.
21:01Let's talk about what this chest press is going to look like while your eyes are on me.
21:06Recover in any way you want to.
21:08Grab a sip of water.
21:09You know, as long as you're paying attention.
21:10Here we go.
21:12Palm facing forward.
21:13Same setup.
21:14This time we're going double leg extension.
21:16So as I bring that dumbbell down, kicking my legs straight out and back in.
21:21Notice that I'm not bringing my heels very close to the ground.
21:23Wherever you start to feel the lower back lift up, that's the height.
21:26I want your legs.
21:28Let's try it out.
21:29That modification is going to be heel tap with both legs, or it can go back to that single
21:33leg as well.
21:34Here we go.
21:35Three, two, one.
21:37Let's go.
21:38Kick out.
21:40Drive it back in.
21:41This one is difficult.
21:43This is no joke.
21:44This is no joke.
21:46Nice.
21:50It's only 10 reps, though.
21:52Work through it.
21:53This is your last set of these.
21:56Breathe out.
21:57Press up.
21:58Stay with it.
21:58I feel that opposite shoulder trying to come up off the floor.
22:01Press it back down.
22:03Dips driving to the ground as well.
22:05Last two reps.
22:09Last one.
22:12And up.
22:13Nice job.
22:14Weight comes down to the chest.
22:16Bring it over to the other side.
22:17Shake that arm real quick.
22:19Get focused in again.
22:20Here we go.
22:21In three, two, one.
22:23Other side.
22:2410 reps.
22:26So I really like having that other hand extended towards the ceiling.
22:30Having some tension so I can drive my shoulders to the ground.
22:35Having somewhere to place it so we can focus in on what all of our limbs are doing at the same time.
22:43Nice work.
22:45Again, trying to leave our lower back on the floor.
22:49As we extend those legs, you feel it start to creep up off the floor.
22:53Bring those legs higher.
22:54Last one.
22:58Hands up.
22:59Very nice.
23:00Heels down to the ground.
23:01Weight down.
23:02Roll yourself up into that seated position.
23:04And grab that weight for our overhead press.
23:07How are you doing, Cameron?
23:08I'm dying.
23:09I'm dying.
23:10In a good way.
23:11He's like, even though I have all the balance, it's still hard.
23:14And that's the thing.
23:14It doesn't get easier with balance work, with stability work.
23:17Two.
23:18Weights to the shoulders.
23:19We're balancing on our other leg this time.
23:21Ten reps in three, two, one.
23:24Let's go.
23:25Up.
23:26Control down.
23:28Nice.
23:30Focus.
23:31Find your breathing.
23:34Good.
23:35Make sure we're not arching back or trying to look at those weights.
23:38Then we'll definitely fall over.
23:40It's a great way to practice body position for when our feet are flat on the floor as well.
23:45Last two.
23:49And last one.
23:52Nice work.
23:53Weights come down.
23:55All the way to the floor.
23:57You guys have made it to block three.
23:59How are we doing, team?
24:01How are we doing?
24:02All the way in the back.
24:04I'll get you next time, Connor.
24:07All right.
24:08So breathing, recovering.
24:09How are you doing at home?
24:10Everything burning a little bit, right?
24:12And the sweat is probably pouring, even though if our heart rate is not skyrocketing, our
24:16body is super warm right now.
24:18So let's get into our third block, which is going to be a side lunge to stand.
24:23I'm going to go with my heavier weight for this one.
24:25We'll see if I regret it.
24:26We're stepping out to the side, toes facing forward, butt sitting back, and just standing
24:30up to the top.
24:32Easy first move.
24:33Let's try it out for ten reps.
24:34Here we go.
24:34In three, two, one.
24:36Let's go.
24:37Down.
24:38Up and together.
24:39Remember, we're talking about our hip sitting straight back, keeping our chest lifted.
24:46Let that hip dictate how low you're getting to the bottom of this movement.
24:51If your hip stops, your upper body should stop so we can keep the core and chest lifted
24:56throughout this entire movement.
24:59Perfect.
25:00Give me two more from here.
25:04And last one.
25:06Shake it out.
25:07Short rest time.
25:07We're going to the other side.
25:09Little shake.
25:10Here we go.
25:11In four, three, two, one.
25:14Step out.
25:15And up and together.
25:17You already know it's not going to stay this easy.
25:20So enjoy it.
25:22Nice work.
25:24Like my whole thigh.
25:28The whole thigh.
25:30Let's go.
25:32Last few reps here.
25:35Last two.
25:36And last one.
25:41Way to get that work done.
25:42Shake it out.
25:43We're going into reverse fly.
25:44So you are going to need lighter dumbbells.
25:47This is the point where I'm going to grab my lightest dumbbells, my eight.
25:51I'm going to alternating steps with my flies.
25:54So our flies, we have a hinge position.
25:57Knees soft.
25:58We are squeezing between the shoulder blades.
26:00Lowering back with control.
26:02We're going to add a little step to this one.
26:03So it's a step back, tap the toe, and together each and every rep.
26:08Ten total flies.
26:10Pick an appropriate weight.
26:12Here we go.
26:12In four, three.
26:14Hinge from the hips.
26:15And let's work.
26:16We squeeze between the shoulder blades and tap back.
26:19Try to control in both directions here.
26:23Shoulders away from the ear.
26:26Think about between the shoulder blades doing the work here.
26:30Nice job.
26:32Keep that body position.
26:33Last two.
26:34These go fast.
26:36And done.
26:37All the way up.
26:38Ah.
26:39About that.
26:39Yes.
26:41A little back work and our balance work.
26:44Shake it out.
26:44Let's talk about how this gets more difficult.
26:48One of my favorite moves.
26:50It's a side lunge to a high pull now.
26:52We're taking a big step out.
26:54Toes facing forward.
26:55Same side lunge we just did.
26:57Only this time, as we power off that outside leg,
27:00we're going to pull up.
27:01Palm facing the floor.
27:03Row back.
27:03Notice that my palm, my wrist, my elbow, my shoulder,
27:08kind of in a straight line here.
27:09I don't want the weight too high or too low.
27:11We want everything stacked within each other.
27:13Okay?
27:14Getting ready for it.
27:15Ten reps in three, two, one.
27:18Let's go.
27:18Palm facing the leg.
27:20Palm facing the floor.
27:22Squeeze back.
27:23Just like if we were doing a wide row.
27:27That's where we want to squeeze into.
27:29Nice job.
27:31Little bit of power.
27:33From that outside leg, pushing off of it
27:35is going to help allow that weight to float.
27:39Because I don't know if I could necessarily do this
27:40with my 15.
27:42Last two.
27:43If I wasn't powering off that outside leg.
27:45Last one.
27:46Weight comes down.
27:47Shake it off.
27:49I'm just trying to get rid of my weight too fast.
27:51We'll shake it out.
27:51We'll go to the other side.
27:53Here we go.
27:54Same thing in three, two, one.
27:56Let's move.
27:57Step up.
27:58Palm facing the ground.
28:00Out.
28:01Palm to the floor.
28:02Really squeeze that shoulder blade back.
28:06So it's not just the shoulder joint moving,
28:09but the shoulder blade squeezing back.
28:11Nice job.
28:12We have that little bit of a rotation
28:14from the bottom to the top.
28:16Palm facing the leg.
28:17Palm facing the floor.
28:18Last two.
28:19Last one.
28:23Nice job.
28:24That's one of my favorites.
28:27It's just going to get more difficult.
28:30All right.
28:31Reverse fly.
28:32Balancing on one leg.
28:34Okay.
28:34Pick a leg.
28:35Any leg.
28:36We'll have those lighter dumbbells in hand.
28:37We're finding that balance.
28:39And we're going to hit those same reverse flies
28:40that we did in our last block.
28:42We'll go to the other leg in our third set.
28:44Don't worry about that yet.
28:46I suggest it lightweight.
28:49I might know a thing or two about this workout.
28:52What do you guys got over here?
28:53Seven and a half.
28:54Seven and a half.
28:55Ten.
28:56Lacey crushing it.
28:57Here we go.
28:57Three.
28:58Two.
28:58One.
28:59Balance on that foot.
29:00And fly.
29:01Focus in.
29:03Whenever you need to place that toe to the ground,
29:05you can.
29:06No big deal.
29:08And then you find your balance again.
29:09And you go again.
29:11Or you just keep that back toe on the floor.
29:13That's okay too.
29:16So as we're here,
29:17my hamstring, my glute,
29:19iron up.
29:20Last one.
29:22And hinge to the top.
29:24Very nice.
29:26Weights down.
29:28You come up.
29:29Shake it off.
29:30One more time through.
29:32One more.
29:33Level up.
29:35And after this block of work,
29:37then we're done.
29:38All right?
29:38So let's challenge ourselves.
29:41High pull.
29:42This time we're adding.
29:44Go side lunge.
29:46High pull with a knee lift this time.
29:49So it's down.
29:50Drive up.
29:51If we can float that foot, great.
29:53If we need to put that foot down to the ground,
29:55also great.
29:56We're going to find that balance.
29:57We're going to keep on moving.
29:58Here we go.
29:59Pick your weight.
30:00Last time.
30:01Ten reps.
30:02Three.
30:02Two.
30:03One.
30:04Let's go.
30:04Up to the side.
30:06Drive up.
30:06Find that balance.
30:07For just a split second.
30:09At the top, we need to lock it in.
30:11Yeah.
30:14That's those powerful noises.
30:16Yeah.
30:17And you are strong.
30:18You are powerful.
30:19Wherever you're starting out today.
30:22Go.
30:23Fight for it.
30:25Fight for those goals.
30:26That new strength.
30:28Last one.
30:30And time.
30:31Very nice.
30:32Shake it out.
30:33Switch to the other side.
30:34Here we go.
30:36Same thing.
30:36Three.
30:37Two.
30:37One.
30:38Let's go.
30:39Out to the side.
30:40Drive up.
30:41Find that balance.
30:43The first rep or two.
30:45We kind of coordinate those movements.
30:48Then we go.
30:49We work.
30:50We pick up that pace.
30:51Just a little bit.
30:53But still.
30:53Find that top position.
30:57Nice.
30:59Last two.
31:00And last one.
31:04Nice.
31:05Feet down.
31:07Dumbbells down.
31:08Last exercise of the day.
31:11Reverse fly.
31:12Balancing on our other leg.
31:15All right.
31:15Getting set up.
31:17Here we go.
31:18Hinging forwards.
31:19Last 10 reps.
31:20In three.
31:21Two.
31:22One.
31:23Go.
31:23Up.
31:24Find that balance.
31:26Single leg.
31:27Last little section here.
31:28It does take the focus.
31:33Look at a point in front of you.
31:35And dial it in.
31:40Last two.
31:42Last one.
31:45Stand up out of it.
31:46And done.
31:48Ah.
31:51Way to go, team.
31:53I told you it's not going to be an easy workout.
31:55Even though it's a little bit slower.
31:57Remember every single muscle in your body just worked from head to toe.
32:01So excellent, excellent work.
32:03Let's come down to the floor for just a moment.
32:07We're going to have our toes on the ground.
32:09I want you flexing those toes towards the floor and sitting back on your heels.
32:13Because I know as we go through some of these balancing moves, our feet start cramping.
32:17We want to open all of that back up.
32:19Take one arm.
32:21Bring it across your chest.
32:22Pull it in.
32:23Chest lifted.
32:23And continue that breathing.
32:26A few seconds here.
32:28Feel that stretch through the bottom of your feet.
32:32And then we're going to flip over the feet.
32:34We're going to feel the stretch to the front of our ankles.
32:36Point your toes.
32:38Sit back on those heels again.
32:40Go to the other side with that upper body stretch.
32:43Pull that arm across.
32:44And keep that breathing going.
32:47It's nice, right?
32:47After all of that balancing work.
32:50Feet stretching.
32:51Also the front of your shin.
32:53Stretching.
32:55And release.
32:57Very nice.
32:58Sit on your butt.
33:00We're going to seated figure four.
33:02Crossing the leg over.
33:04Pushing through those hands.
33:05Chest lifted.
33:07And as I'm sitting here, we're not just hanging out, right?
33:09We're driving that knee towards the floor.
33:12Pushing our hands into the ground.
33:14And now I feel that stretch through the glute of the leg that's in that figure four, right?
33:19That leg comes down.
33:24Other leg comes up.
33:26Stretch it out.
33:27Push our hands into the floor.
33:29Lift the chest.
33:30Last couple of seconds.
33:31Chin lifted just slightly.
33:33And take one more deep breath in with me.
33:35Barn with lungs.
33:36Exhale slowly.
33:37Amazing work.
33:40Release.
33:41Let's come down into a seated position.
33:43Team, you did amazing today.
33:45And at home, proud of you.
33:47And I really mean that.
33:49I hope you take a moment to be proud of yourself today.
33:52Tomorrow, we're picking it up.
33:53It's one of my favorite formats.
33:54Combination Strength.
33:56I can't wait to show it to you.
33:57See you then.
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