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00:00We are ready to finish off an amazing week with endurance strength, and we know this format by
00:18now. You know you need your dumbbells light, medium, and heavy. I have everything from fives
00:23all the way up to twenties today, and you need your strength slide. So let's not waste any time.
00:27Let's get into it. Taking it into our warm-up, let's start jogging it out. Nice light on the
00:32feet, pumping those arms. Like I said, we've done this format a few times now. We know exactly
00:37what to expect with that slider move, into our dumbbell move, three times through, and
00:43of course, those were on the racks, all right? So getting ready to finish up this week with
00:48everything we got. Bring up those knees a little bit higher, put a little bit more energy to
00:51it. In three, two, one. Bring those feet apart. Open up the chest and shoulders. Give yourself
00:58a hug. Squeeze between those shoulder blades as you do. Sling those arms back, and then
01:03give yourself a little pat on the back as we head into finish it up week three this week.
01:08Woo! Feeling good? Feeling a little sore, team, or are we feeling good? Oh, a little sore today.
01:15That's okay. That's okay. We get some rest days after this. Last two. Last one. Let's go. Windmill
01:22arms open. Reach for the opposite toe. Up through the center, over to the other side. Getting that
01:28rotation through the spine. Keeping the arms straight through. Just really reach that one
01:34hand up towards the ceiling as you rotate across. Last one on each side, and we take it into a reverse
01:40lunge. Last one. Bring those feet underneath the hips. Step back and down into that reverse lunge.
01:47Up and together. Same thing on the other side. Exaggerate that step back. Especially in today's
01:53workout, hip flexors are going to want to open up before we get all this work done today.
01:59Perfect. A little bit lower into these reps now. Last one on each side, and last one.
02:06Nice job. All right. Shake it out. Let's grab our sliders. We're starting out. Working our back.
02:15All right. First block. We're going a lat pull down with our sliders. We're coming down to the floor.
02:19We know this one. Driving the elbows in towards the rib cage. Getting the chest up just slightly,
02:24and reaching back up. Here we go. Six reps in four, three, two, one. We pull down. Lift the chest.
02:31Nice. Push back up. You control this work in both directions. Creating the friction with the floor.
02:40Slow it down. Don't rush it. Give me two more here. Is there a little activation, a little pre-exhaustion
02:46before we do our weighted exercise? Last one. Nice. Hands by the chest. You can come up with a little
02:52bit of push-up up to your feet, and we're going reverse row. Then 30 seconds with our dumbbell exercise.
03:00Feet underneath the hips. Knees slightly bent. We're hinging forwards. On Monday, we had our palms
03:04facing the back of the room. Today, we're just flipping that grip. Palms facing forwards. Flat back.
03:09We're pulling up next to the bottom of our ribs. Nice and controlled. Coming back down. 30 seconds
03:13starts in three, two, one. Let's go up and back down. Pull up rather quickly, and then control it back down.
03:22One, one, one, two. One, one, two. Finding that pace.
03:29All power coming up. We squeeze between those shoulder blades. We control that fight against
03:34gravity. Coming back down. You got 10 more seconds left. Let me see a few more reps. Nice job, Lacey.
03:41Come on. Three, two, one. Time. Hinge all the way up and put those dumbbells out to the side
03:50before we go into our second round here. All right, so shake it out. We're coming back into
03:54that lat pull down. You always just get a second before we go into the next set. So bring it down
03:59into the floor. Palms on the ground. Pulling down in three, two, one. Let's go. Pull it down.
04:08Press it back up. Don't just go through the motions, but actually drive those hands up into the floor.
04:18Good work. Almost helps you keep your chest up off the floor a little bit longer as you drive your
04:23hands back into that start position. This is our last one. And done. Very nice. Up to your feet.
04:29Reverse row. We know that exercise. Grab those weights. Get set up. Moving a little bit quicker.
04:35Here we go. Hinging from the hips in three, two, one. Let's go. Pull up. 30 seconds. Drive those elbows
04:43towards the ceiling. Feeling strong today. Feeling strong today. Good. I love to hear that.
04:50Let it burn a little bit.
04:53Fight through it. Pull those elbows back. Pull those shoulder blades back in together. You got less
05:01than 10 seconds to go. In four, three, two, one. Time. Stand all the way up. Very nice job.
05:14Lat pull down. Again, using every single second that we have to get another rep done. Even if it's a partial
05:20rep, I want you to stay in it for those last seconds when we hit those dumbbell exercises.
05:25Let's head down to the floor. We got six reps right here. Last set. Three, two, one. Let's go.
05:32Up. Slide it back down.
05:36Little breath out to the top. Again, focusing on what muscle group we're activating here.
05:41We're going to relax as you're pulling down. So think about pulling something from above your head
05:46down towards your chest. Ooh, done. Very nice. Up to your feet. Again, down and up, off the floor.
05:57It's part of the workout. Yeah, absolutely. Part of that functional training. Palms facing forwards.
06:02Hinging forward. Three, two, one. Let's go. Row up. Control down. Sit in the booty back to the back of
06:10the room. Keeping the chest proud. But really, everything should be in alignment from the crown
06:17of your head through down to your tailbone. Nice job. Pulling up and apart slightly as you hit the
06:27lower part of the chest. Nice job. In four, three, two, and one. Nice job. All the way up and dumbbells
06:38away with this one. Nice job. Woo. Shake it out. You were going pretty heavy with that one?
06:44Yeah. You're like questionable.
06:47All right. Grabbing our sliders for our next block. Heading into our split squat. Just have
06:53your sliders hit nearby. Putting one toe on the slider. We're sliding it straight back. Getting
06:58even lower than we ever have before. And driving it back up to that start position. Starting with
07:02those six wraps. Here we go. Three, two, one. Let's go. Slide it back. Slow it down on
07:09these. Don't be in a rush. Drag it back up to the top. Slower than we've done previously.
07:19I want you to get all the way down to the bottom. And then drag those feet together. Last two.
07:27Standing leg. Yes. Last one. And done. Very nice. We're going into a pulsing side lunge. I'm going to
07:36grab one dumbbell. Holding it to the chest. We're stepping out to the side. And we're going to pulse
07:42here. Halfway up and back down for 30 seconds. It's going to be gnarly. We got this. Hold your weight
07:48to your chest. In three, two, one. Let's go. It should be wider than shoulder width apart.
07:54That inside leg is straight. And we're staying low. Don't stand up all the way out of it.
08:00Resist that urge. Fight that urge to stand up. It's only 30 seconds. You get to shake it out.
08:06You're already over halfway there. Come on. Stay low. Stay low. Stay low. Sit the butt back.
08:12Don't dump the chest forwards. Nice job. It's a little nasty. Three.
08:18Two. One. Five. Stand up out of it. Nice job.
08:26Split squat. Other side. Here we go. In four. Three. Two. One. We slide it back.
08:35Drag it up. That's the part where we start wanting to speed it up. Don't speed it up. Nice and slow.
08:41One. Two. Three. Halfway there. Give me three more.
08:48And you challenge yourself to get lower.
08:51Woo. And last one.
08:55Oh, it gets a little hard to stand up. We get so low.
08:59Very nice. Same thing with that pulsing side lunge.
09:02On the other side this time. Grabbing that dumbbell. Getting set up. Feet wider than shoulder width apart.
09:07Three. Two. One. Let's go.
09:10Sit back. Half. Good.
09:12It's only 30 seconds.
09:14Feel it. Woo.
09:15Come on. Stay low. Stay low. Stay low.
09:17Let your hip dictate how low you get into this side lunge right here.
09:23Don't dump your chest forward.
09:24All right. So wherever your hip stops, that's where you just pop back up halfway.
09:30Woo. Woo.
09:31It's our side.
09:32Woo. Yes.
09:33All the things.
09:34In four.
09:36Three.
09:37Two.
09:38And one.
09:39Then all the way up.
09:41And shake it out.
09:42We got one more set.
09:44All right. It's going to be a little bit different on our third round.
09:46We're going to go into the split squat with our sliders.
09:48Six on each side.
09:50We'll talk about our weighted exercise when we get there.
09:52Here we go. Deep breath in.
09:55Exhale.
09:56And let's work. Down.
09:58And drag it up.
10:00So as I start to feel my hip get behind my knee, it's really difficult to kind of squeeze
10:06your legs together. Use that slider to pull yourself back up.
10:10So see if you can get just that little extra inch.
10:15Feel that difference. Last one.
10:19All the way up. Woo.
10:20And switch sides. Slider comes out.
10:22Other slider comes back.
10:23Three, two, one.
10:25Let's go.
10:26Back.
10:27And slide it up.
10:29Nice.
10:31Get low, get low, get low.
10:32How low are we getting, team? We good?
10:34Just thinking that. Get low.
10:36We're getting low.
10:38Woo.
10:39Here with you guys.
10:41Burns.
10:43Burns so good.
10:44Last one.
10:46Woo.
10:46All right.
10:48Now, little change up with our weighted exercise.
10:52We're going alternating side lunges.
10:54This time I want you to come all the way up, drop it back down to the other side.
10:58Get lots of reps done.
10:59Here we go.
10:59Three, two, one.
11:01Let's go.
11:02Down.
11:03Through the center.
11:04And over.
11:06So it's just a little pass through the middle.
11:10We have 30 seconds here.
11:12Get lots of reps done on both legs.
11:16Full range of motion.
11:17And make sure even though it's a little pass through the top, and we're getting those hips all the way forward.
11:22Standing up out of it.
11:23Getting down into that next rep.
11:24You got less than 10 seconds to go.
11:28In three, two.
11:30Don't stop yet.
11:32And done.
11:33Very nice.
11:36Woo.
11:38All right.
11:39Hurry should be up.
11:40Let's take it down into a plank with our sliders, shall we?
11:45Moving our sliders to the back.
11:47We're coming down into a plank position.
11:49Plank to bear.
11:51Dragging the knees in to the chest.
11:53Back out to that plank position.
11:54Remember, our modification can always be to walk it in and walk it back out.
11:59Let's try it out.
12:00Six reps.
12:01Nice and slow.
12:01Up into position.
12:02In three, two, one.
12:04Let's go.
12:05In.
12:06Drag it back out.
12:09And this is one we really should have strong control of.
12:13Make sure our hips are staying in the same spot.
12:16As we bend from the hips, bend from the knees to get into that bear position.
12:21Last one.
12:21All the way out.
12:25Knees to the ground.
12:27Let's sit on our butt.
12:28We need two lighter dumbbells here.
12:31I'm even going to start out with my fives.
12:34Maybe I'll build from there as we go through our sets.
12:36We're lying back.
12:38Our palms are going to be facing each other.
12:41Dumbbells can rest on the front of your thighs.
12:43You're going to sit up, reach for the opposite foot, pull that other arm back, driving the
12:48elbow to the back of the room.
12:49We come back down to start position, reset.
12:51Same thing on the other side.
12:53Dumbbell to opposite foot, pull that other hand back.
12:56Modification.
12:56No weight.
12:57All right.
12:57Do your best with your best range of motion.
12:59Three, two, one.
13:01Let's go.
13:02Sit all the way up.
13:03Up and down, reset.
13:05Up, down, reset.
13:07So one arm stays straight out in front of you.
13:10Other arm is pulling back like a little bit of a row.
13:15Reaching the dumbbell to the opposite foot.
13:18Trying to sit up nice and tall out of those hips to the top of this movement.
13:23Got less than 10 seconds to go.
13:26Slow it down if you need to.
13:28Figure out the coordination of this movement.
13:31Three, two, one.
13:34And time.
13:35Very nice.
13:37Dumbbells down.
13:38And we're just flipping over.
13:40That's tough, right?
13:41That's tough a little bit with the coordination.
13:43But that's part of it.
13:44I'm always going to challenge you guys with a little something that makes your brain work
13:47too.
13:47Let's get back into plank.
13:49Same thing.
13:50Plank to bear.
13:51Six reps.
13:52Nice and slow.
13:52Three, two, one.
13:54Let's go.
13:55In.
13:56Kick back out.
13:57One.
13:58And two.
13:59Keep that breathing going.
14:01Let those knees float beneath you as your core keeps you completely still.
14:09Last one.
14:11Kick it all the way out before those knees come down.
14:14Back to our sprinter sit-up.
14:16Sit back on the butt.
14:18I'm going to stick with my fives.
14:19I think that was pretty good.
14:21How much are we using back here, Connor?
14:23Fifteen.
14:23Fifteen.
14:24All right.
14:25I like it.
14:25Good boy.
14:26Showing me up.
14:27No problem.
14:28Here we go.
14:28Three, two, one.
14:30Let's go.
14:31Pull one arm back.
14:32Kick the other arm forwards.
14:35Nice.
14:36Set up tall.
14:37Out of those hips.
14:39Whatever knee comes up, that's the arm that's pulling back.
14:44Nice work.
14:44Let's see if we can pick up the pace just a little bit.
14:47If you're comfortable at that last pace, then stay there.
14:52Otherwise, let's move just a little bit faster and get these reps done.
14:55In four, three, two, one.
15:01Time.
15:03Sit on up.
15:06You guys are crushing it back there.
15:07At home, crushing it.
15:08New movements this week.
15:09So proud of you.
15:10Let's flip it back over.
15:12Plank to bear.
15:13Last time.
15:14Deep breath.
15:15Set yourself up for success.
15:17Shoulders over the wrist.
15:18Let's get it.
15:19Let's get it.
15:19In three, two, one.
15:22Let's go.
15:22Knees in.
15:23And kick back out.
15:26Nice job.
15:28Can you slow it down just a little bit more?
15:30In, in, in, in, in.
15:32Out, out, out, out, out.
15:34Nice.
15:34That's the pace.
15:35Oh, you gotta make it harder.
15:37Last one.
15:40I didn't hear what you said, Christine, but it sounded angry.
15:45Breathe.
15:46Flip over.
15:47Sprint your sit up one more time.
15:48Let's pick up that pace all the way from the top here.
15:55In three, two, one.
15:57Let's go.
15:58Set up.
15:59Drive towards that opposite foot.
16:02Pull that other arm back.
16:03Go through all those checkpoints.
16:04You need to slow it down.
16:06I love that.
16:08If you can keep this pace great, you can go just a tiny bit faster, but with control.
16:13Make sure you earn that speed.
16:18Form always first before we speed it up.
16:23In four, three, two, and one.
16:27All the way down.
16:30Run the rack.
16:31We made it.
16:32If we could sit all the way up.
16:35All right.
16:37Up on our feet.
16:37Let's clear our stations just a little bit.
16:39Dembells away.
16:41Sliders away.
16:41That was a tough first block, but now we get to hit some bicep curls.
16:45So starting with that heavier weight, eight to ten reps that we can do with a bicep curl.
16:50Palms facing forward, feet apart, knees slightly bent, going all the way up, all the way back down.
16:56As soon as you can't do this weight, this best form and control, you'll go down to a lighter weight.
17:01You'll keep on moving for 90 seconds.
17:0390 seconds on the clock.
17:04We ready, guys?
17:06We ready, guys?
17:07I guess.
17:07Here we go.
17:08I guess.
17:09Connor's always ready.
17:10Three, two, one.
17:12Let's go.
17:13Control down all the way.
17:16Unlock those elbows to the bottom.
17:20Tighten up the legs.
17:22Tighten up the booty.
17:24Tighten up the core.
17:26Fight for those last reps before you need to change out your weight.
17:32But don't cheat those last reps.
17:34You'll feel.
17:35You'll feel when you're about to start cheating them and then the set's done.
17:39I'm going to try to get one more.
17:41Woo!
17:42We're 30 seconds in.
17:43And now I know it's definitely time to switch for me.
17:46You keep on going.
17:47You keep on fighting.
17:48I see you guys working.
17:50I hear the grunts.
17:52That means we're really working hard.
17:54Go to your lighter.
17:55Sunbells.
17:57Keep on working it.
17:57Nice job.
17:59Woo!
18:00Burns.
18:03Fight it.
18:03As soon as you pick it up.
18:05As soon as you pick it up.
18:06From the first rep.
18:07Right here.
18:08It's like your mind already knows what's going to happen.
18:09It's like, no!
18:11But we got this.
18:1330 seconds left.
18:15Are you with us?
18:15You can do it.
18:17I know you can.
18:18Stay with us.
18:19Stay strong.
18:20Change up my dumbbells one more time.
18:21Ah!
18:24Going down to my 10s.
18:2515 seconds left.
18:27Get set up.
18:28Go again.
18:31I don't mind when you change out.
18:33But do it quickly.
18:35Get into that next one.
18:37In 4, 3, 2, 1.
18:41And time.
18:42Very nice job.
18:44Put those weights down.
18:46Crush it, guys.
18:48Woo!
18:49Halfway through this workout today.
18:51We're heading down to the floor.
18:53Grab one slider with me.
18:54Working those hammies and the glutes again.
18:58So driving those elbows in towards the ground.
19:00Lock your upper body into position on the floor.
19:03Hips up nice and tall.
19:04You're sliding one leg out.
19:06Full range of motion.
19:07Full length through that heel.
19:10And dragging it back in towards your butt.
19:126 reps here.
19:12Getting ready.
19:13In 3, 2, 1.
19:15Let's go.
19:16Drag it out.
19:17Drag it back in.
19:19Heel towards the butt.
19:20Keeping the hips as squared up to the ceiling as possible.
19:24And dragging it back in.
19:26Feel that squeeze at the top.
19:28Squeeze it.
19:29And drag it back out.
19:30Squeeze it.
19:32And drag.
19:33Nice job.
19:34And done.
19:36Nice job.
19:37Hips down towards the floor.
19:39Going into that glute bridge.
19:40We're grabbing one heavy dumbbell.
19:42Bringing that dumbbell across the hips.
19:45Feet flat on the floor.
19:46You can have about shoulder distance between the feet.
19:49About a foot of distance between your heels and your butt.
19:51Pushing through the heels to lift up the hips.
19:54And back down.
19:5530 seconds on the clock.
19:563, 2, 1.
19:58Let's go.
19:58We come up.
20:00Lower back down.
20:01And really it should just be like a little bit of a tap to the floor here.
20:05Breathing out as we press up.
20:07Think about tucking your tailbone underneath you.
20:11Before you press those hips up.
20:13And that just ensures that our range of motion is coming from the hip.
20:17And not from arching our lower back.
20:20Less than 10 seconds to go.
20:23Make it count here.
20:24In 3, 2, 1.
20:28And time.
20:29Very nice job.
20:30That dumbbell comes away.
20:32Going hamstring curl.
20:33Other side.
20:35Grab that slider.
20:36Set yourself up.
20:37Keep it moving right along.
20:38Elbows into the ground.
20:40In 4, 3, 2.
20:42Hips up.
20:43And let's move.
20:44Out.
20:45Drag it back in.
20:46That's 1.
20:47Now it's burning.
20:48Ugh.
20:51Hammies, booty, burning.
20:53That means you're doing it right.
20:562 more.
20:58Last 1.
21:00And hips down.
21:02Nice little burnout round.
21:04Going back and forth.
21:05Grab that dumbbell.
21:06Get yourself set up.
21:07You don't have a heavy enough dumbbell and you want to go two dumbbells across your hips and hold on with both hands.
21:12Let's go with me too.
21:13Of course I want you to go heavier.
21:153, 2, 1.
21:17Let's go up and down.
21:1830 seconds.
21:21You can kind of play with your stance here.
21:23So either toes facing directly ahead or toes just slightly out.
21:28You might feel a difference in how you can squeeze your glutes.
21:32I want you to kind of play around with both stances.
21:35See what works best for you.
21:36Less than 10 seconds to go.
21:42In 4, 3, 2, 1.
21:47And time.
21:48Woo.
21:49Yes.
21:50That's a good little burnout.
21:51All right.
21:52One more time through.
21:54Going 6 on one leg.
21:556 on the other leg.
21:5730 seconds with our hip thrust.
21:59Done with this round.
22:00Let's do it.
22:01Let's focus in.
22:02Elbows back.
22:033, 2, hips up and go.
22:06Out.
22:07Drag it back in.
22:08Nice.
22:09And I see Connor really locking it into place as he drives that heel back underneath the hips.
22:15Keeping the hips nice and high.
22:17As we go through these, let's slow it down for this last one.
22:20Out.
22:20Out.
22:21Out.
22:22In.
22:22In.
22:23In.
22:24And down.
22:24You're welcome.
22:26Other side.
22:273, 2, 1.
22:29Up.
22:30And let's move.
22:31Out.
22:32And back in.
22:331, 2, 3.
22:39Nice job.
22:40Halfway.
22:40We're going to do the same thing on this last one.
22:43Not this one.
22:44This one right here.
22:46Out.
22:46Out.
22:47Out.
22:48In.
22:49In.
22:50In.
22:50Hips down.
22:51Very nice.
22:53Woo.
22:53Glute bridge.
22:54Grab your weight.
22:56Set it up.
22:58Here we go.
22:59In 4, 3, 2.
23:01Hips up.
23:02Let's go.
23:021.
23:032, 3.
23:032, 3.
23:032, 3.
23:041.
23:05Nice job.
23:08Again, go through all those checkpoints.
23:10Don't arch your back in order to get the hips higher.
23:13I don't necessarily care how high your hips get.
23:16But squeeze your booty together at the top.
23:19Very nice.
23:20You'll find that range of motion where your hips stop you.
23:24You would have to use your lower back in order to get more.
23:27Stop yourself right there.
23:295, 4, 3, 2, 1.
23:34And time.
23:35Oh, dumbbell away.
23:37Sit on up.
23:38I'm going to be sore this weekend.
23:40Nice job.
23:41Shake it out.
23:41I'm sore.
23:42Yeah.
23:44All right.
23:45Heading into one of my favorite slider moves.
23:48Chest fly.
23:49I'm going to do it on my toes this time.
23:53So we're in that high plank position.
23:54Feet wide in the back so we have more stability.
23:57Our hands are close together.
23:58This is our chest fly.
23:59It's out, out.
24:00Slide back in.
24:01I do not want you to jump it in order to make it easier.
24:04I want you to stay with that resistance through the slider into the floor.
24:08And, of course, you can always go back to being on your knees like we did the last time on week one.
24:13Here we go.
24:14Let's set ourselves up.
24:16Six reps.
24:17Hands together in 3, 2, 1.
24:20Let's go.
24:20Out, out.
24:22Slide it in towards each other.
24:24Out, out.
24:25Slide it in.
24:27Work through this one.
24:28Again, we can start challenging ourselves.
24:31Going out a little bit further each rep.
24:34Finding where that sticking point is.
24:37Last one.
24:39Nice job.
24:40And we flip right over to chest fly.
24:42Leave your sliders there.
24:43Let's grab a pair of dumbbells.
24:4630 seconds worth of chest flies.
24:48Feet flat on the floor.
24:49Knees bent.
24:50Palms facing each other.
24:51We're going out.
24:52Elbows slightly bent to the outside of the chest.
24:54And drag it back up in together.
24:56In 4, 3, 2, 1.
25:00Out.
25:01And drag it back in.
25:03Nice.
25:04Control coming down to the bottom.
25:06That fight against gravity.
25:07A little bit more speed coming up to the top.
25:10But controlled speed.
25:11It is muscular endurance.
25:15But it's still strength training.
25:18So I want to see that form.
25:19That control.
25:20Picking weights that challenge us.
25:23Even though it's higher reps this week.
25:26Last few seconds.
25:273, 2, 1.
25:30Time.
25:31Elbows to the floor.
25:32Sit up.
25:34Weights out of the way.
25:35And we're just flipping back over.
25:372 more times through.
25:38All right.
25:38How do we do in the first one?
25:39You can even mix and match.
25:41If you can start out from the toes.
25:43Come back down to the knees when you need to.
25:45Start mixing it.
25:46That's how we get stronger.
25:47Here we go.
25:48Plank position.
25:49Hands together.
25:503, 2, 1.
25:51Let's go six reps.
25:52Out.
25:53Out.
25:53Slide back in.
25:55Out.
25:56Out.
25:56Can you go a little bit further?
25:59Try it out.
26:00Woo.
26:00That was my sticking point.
26:04Out.
26:05Out.
26:06Slide back in.
26:07Last one.
26:12Knees to the floor.
26:13I felt that lazy.
26:15I gave it everything I had.
26:17I love it.
26:19All right.
26:19Sliders can stay there.
26:20We're flipping over.
26:22Chest fly.
26:23Palms facing each other.
26:254, 3, 2, 1.
26:28Out.
26:29Drag it in.
26:31Nice.
26:32Act like you're hugging a beach ball.
26:35Keeping those elbows just slightly bent.
26:37Reaching all the way around that beach ball.
26:41Nice job.
26:42Make that full half a circle.
26:45All the way up to the top.
26:48Breathe out as you press up.
26:50Come on.
26:51Last few seconds here.
26:52Last few reps.
26:52Stay with it.
26:53In 4, 3, 2, 1.
26:58Time.
26:59Elbows to the ground.
27:00Sit yourself back up.
27:02And even if you're in the middle, when I say time, I want you to finish out that rep.
27:07Always finish out that rep.
27:08Slider chest fly.
27:09For the last time.
27:11Shake it out.
27:11Because that last set was hard.
27:12I might be bringing the knees down to the ground at some point during this one.
27:16Let's try.
27:17No, you're not.
27:17You got this.
27:18In 3, 2, 1.
27:21Let's go.
27:22You said, no, you're not, Connor?
27:23No, you're not.
27:24Connor said, no, you're not.
27:27That's true.
27:27All right.
27:28But I am going to focus and breathe for it at least.
27:35Last one.
27:39Done.
27:39Nice job.
27:40Flip it over.
27:41We're not done until we're done.
27:43Chest fly.
27:44Here we go.
27:45In 4, 3, 2, 1.
27:49Out.
27:50Drag it in.
27:501.
27:53Nice job.
27:54This is your last one.
27:56You should be feeling that burn from the chest going up towards the shoulder.
28:03Try to really press up and towards the ceiling.
28:06Reach a little bit further to the top.
28:10Less than 10 seconds to go.
28:12It's like the same move, only on your back.
28:15Yes, exactly.
28:16Same muscle group.
28:17Yes.
28:18And time.
28:20Levels to the floor.
28:21Roll it up.
28:23Woo.
28:24Jumballs away.
28:24Yeah.
28:27All right.
28:29Last time through with these slider moves, we're going planks hit through to the one side.
28:35All right.
28:35So one slider can go away for this one.
28:38Bring in the other side back.
28:40You know this move.
28:41You love this move.
28:42Sit it out to one side.
28:43Get those hips up.
28:44All right.
28:45Heels should be flat on the floor as I rotate upwards.
28:47And then drag it back towards that start position six times.
28:51Let's get set up.
28:52Modification is going to be just to twist those hips.
28:54Tap the opposite shoulder with the hand.
28:56And don't rotate all the way through.
28:573, 2, 1.
28:59Let's go.
29:00Let it out.
29:01Drag it back in.
29:03Hand that's on the floor.
29:04Push into that hand.
29:06Push your body away from that hand.
29:08And then keep it there through the entire range of motion.
29:12Last two.
29:17And last one.
29:20Nice job.
29:21Knees to the floor.
29:23Leave that slider nearby.
29:25Ready to go.
29:26We're going to sit on our butt again.
29:27We're going to grab one lighter dumbbell.
29:31We're sitting up nice and tall with this one.
29:33We're going to pick one heel up off the floor.
29:35Pass it underneath our leg.
29:37From the inside of the leg to the outside of the leg.
29:40Sitting up nice and tall.
29:41Modified movement.
29:43Clap underneath your leg.
29:45But I still want to see you sitting up nice and tall.
29:46Leaning back.
29:47And getting that core engaged.
29:48Here we go.
29:49In 4, 3, 2, 1.
29:52Lift that leg.
29:54Pass it underneath.
29:56Try not to rotate too much through the core.
29:59As you're lifting that leg up.
30:02And so sitting up nice and tall.
30:04Out of the hips.
30:05You're going to feel it through the core.
30:08From front to back.
30:09And also a little bit of hip flexor action.
30:12I know, but not only do the hip flexors need to be mobile.
30:16They need to be strong.
30:18And that's part of it.
30:19In 4, 3, 2, 1.
30:23Time.
30:24Very nice.
30:25Take it back.
30:26Plank sit through.
30:27Other side this time.
30:28Set yourself up.
30:31Kicking out to the opposite side.
30:33Here we go.
30:34In 4, 3, 2, 1.
30:37We slide it all the way out.
30:39Drag it back in.
30:42And you can literally feel here as well.
30:44That you just kind of like snap back into that bear position.
30:49So let yourself roll over.
30:51And then lock.
30:53Roll over.
30:54Lock.
30:55Nice job.
30:57It's your last one.
30:58And knees to the ground.
30:59All right.
31:01That's so good.
31:01Weight pass.
31:04Love that one.
31:05Oh, yeah.
31:05Love it.
31:06Sit up nice and tall.
31:07Lean it back.
31:08In 3, 2, 1.
31:10Let's go.
31:11Pass it.
31:12Pass it.
31:14I'm a little party to myself back here.
31:16Pass it.
31:17Wow.
31:18Give yourself a round of applause.
31:22Kind of like that one.
31:24Woo.
31:25Nice job.
31:28Some of those modifications are tougher.
31:30I saw Lacey rocking that modification with the slider.
31:32I was like, oh, that doesn't look easy.
31:36In 5, 4, 3, 2, 1.
31:41And time.
31:43Shake it out.
31:44We got planks to sit through.
31:466 on each side.
31:47One more time through.
31:49Almost to that run the rack.
31:51All right.
31:52Deep breath in.
31:53Let's go.
31:54Together.
31:55Here we go.
31:556 to 1 side.
31:563, 2, 1.
31:58Kick it out.
31:59Drag it back in.
32:02Again, squishing the bug with our back toe all the way until that heel comes down to the floor.
32:10Our back knee can point up towards the ceiling.
32:13That helps us get that rotation.
32:14Last one.
32:17And switch sides.
32:18Bring the knees to the floor.
32:19Switch it up.
32:203, 2, 1.
32:22In we go.
32:24No rest time.
32:25We got this.
32:28One breath at a time.
32:30That's all you're worried about.
32:32You need to rest and then go again.
32:34I love it.
32:35I'm here for it.
32:36I'm here for you.
32:37Keep going.
32:39Last one.
32:42And done.
32:44Knees to the floor.
32:45Weight pass.
32:46Last time.
32:49Let's go.
32:50Let's do it.
32:51Let's do it.
32:513, 2, 1.
32:54Pass it through.
32:55Sit back.
32:56Sit up tall.
32:57Out of those hips.
32:58Last 30 seconds here.
33:00Come on, you guys.
33:01Crush this workout all the way through.
33:03Crush this week all the way through.
33:06Now's not the time to back down.
33:08Get these reps done.
33:11Good work.
33:13Chest lifted.
33:15Good.
33:15I see the focus.
33:17In Natalie's eyes.
33:17In Cameron's eyes.
33:18Let's go.
33:18In 4, 3, 2, 1.
33:24Time.
33:26Run the rack.
33:28Let's go.
33:29Let's go.
33:31Going tricep kickbacks.
33:37Going tricep kickbacks for our run the rack.
33:4090 seconds on the clock.
33:41Take a look at the movement again.
33:42Hinging from the hips.
33:43Flat back.
33:44Elbows up by our sides.
33:46Kicking straight back.
33:47Bending the elbows.
33:48Lots of control in both directions.
33:50As soon as you're done with your heavier weights, move down to lighter weights.
33:53Keep on moving through the 90 seconds.
33:55Are you ready, team?
33:56Yeah.
33:57All right.
33:58So shake it out for just a moment.
34:00Take a deep breath in.
34:0290 seconds starts in 3, 2.
34:04Hinge from the hips.
34:04Elbows up.
34:05And let's go.
34:06It starts here.
34:07Up.
34:08Bend.
34:09Up.
34:10Keep a good pace.
34:12Make sure we can engage the core.
34:15Lock our body into this position.
34:19If we start feeling our back round, us swinging around the weights, that's the indication that
34:26we need to stand up out of it and go lighter.
34:30Same, Cameron.
34:32Same, same time.
34:34And then you set yourself back up and you move.
34:39Nice job.
34:41Think about that space from the shoulder down to the back of your elbow.
34:46That's what you're working on.
34:46Squeezing as you kick back that tricep.
34:50Nice job.
34:52Breathe.
34:58Going down to my thighs.
35:02You have 30 seconds left.
35:05And I'm already down at my thighs.
35:09And if you need to go down to just body weight, go down to just body weight.
35:13I might meet you there.
35:15We got this.
35:16Last few seconds.
35:17I am going to go body weight.
35:19We're here.
35:20I'm kicking back.
35:21I'm still engaging.
35:22Those same muscles.
35:23Got about 10 seconds left.
35:25So if you need to be right here with me, stay with it.
35:28Get those reps done.
35:29Even with body weight, we can feel that engagement from the tricep.
35:33Three, two, one.
35:36And time.
35:37Stand it up.
35:38Oh.
35:39Oh.
35:40Oh.
35:41Whew.
35:41Oh my gosh.
35:43We're good.
35:45We good.
35:46We good.
35:47Team.
35:48Hey.
35:48Yes.
35:50Air pump.
35:50Air pump.
35:52Whew.
35:53At home.
35:53Crushed it, guys.
35:54Very good.
35:56Take a couple of deep breaths with me.
35:57Reach it up.
35:58Breathe in to the bottom of your lungs.
36:00And exhale.
36:03One more time.
36:04Deep breath in.
36:06Exhale.
36:07Bring one arm up.
36:10Use the other hand on your hip.
36:12Reach it over.
36:13Open up that side of your body.
36:15Those lats.
36:16Did a lot of work today.
36:18Up through the center.
36:19Over to the other side.
36:21Always we have a little bit more focus on chest on Monday.
36:25A little bit more focus on back on Friday.
36:27So if you felt a little bit more, that's why.
36:30Up through the center.
36:31Arm across the chest.
36:33Pull it in.
36:34Shoulders down and back away from the ears.
36:37And just breathe.
36:39Other side.
36:42So good.
36:43So fun with the sliders.
36:44So fun.
36:45So much work to get done, right?
36:48Always something to be focused in on and doing.
36:52Grab one foot.
36:53Pull it behind you.
36:54Knees towards each other.
36:55Hips open.
36:57It's the fun of these workouts.
36:59It's muscular endurance work.
37:01And kick it out.
37:03Toe up towards you.
37:04So muscular endurance does mean more reps, but it doesn't have to be boring.
37:09We don't have to be sitting there doing a million reps until, you know, we just can't
37:13do any reps anymore.
37:15It is fun when we do it for our run the racks, but we can switch it up.
37:19We can mix up exercises and make it some fun work as we go through it.
37:23Other side.
37:26Connor says define fun.
37:28I guess my definition is a little bit different.
37:30I'm okay with that.
37:32I'll teach you my fun ways.
37:36Sit your hips back.
37:38And breathe.
37:41This is fun.
37:42The recovery is fun.
37:44Very good.
37:46Shake it out.
37:48Speaking of fun and recovery, we're going to put the fun and functional recovery next week.
37:53We have all new combinations and formats for you next week.
37:57Don't think it's going to be easy.
37:59We are going to add more mobility.
38:01You are going to have extra rest.
38:02But the work days are where we're going to make some changes, okay?
38:06So it'll be an awesome week.
38:08Don't miss it.
38:08And I'll see you then.
38:10Good work today, guys.
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