- 2 hours ago
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🛠️
LifestyleTranscript
00:00I knew you was coming back for seconds.
00:14Good thing is, I fixed you a plate of legs.
00:18We're going to go crush it today.
00:19If you don't know what I just said, that means we got legs today.
00:23But we're going to start off with our warm-up.
00:25We got four moves, 30 seconds.
00:27We're starting off with high knees in 3, 2, 1.
00:31Let's go.
00:32Bring those knees all the way up.
00:34Let's get it.
00:35Get that body going.
00:37Yeah.
00:39What's up, Manny?
00:40What's up, Coach?
00:41How you feeling?
00:41I'm feeling good, baby.
00:42How you feeling?
00:43I'm feeling good right now.
00:44What's up, Tyree?
00:45What's good?
00:46How you feeling?
00:48Man, I feel like I'm about to get my ass kicked.
00:50Oh, yeah.
00:52What's up, Sarah?
00:53Hey.
00:53How you doing?
00:55I'm excited, man.
00:55I'm going to die.
00:56You excited?
00:57All right.
00:58We got squats in five seconds.
01:00Three, two, one.
01:02You're just right here driving down.
01:04Drive that butt low.
01:06We want to make sure you warm up.
01:08Get loose because we got legs.
01:11The mecca of power.
01:13I'm going to push those legs today.
01:15We're going to see some linguine legs.
01:18Yes, sir.
01:19Bring that butt down low.
01:21Get your body warm.
01:23We're not messing around.
01:24We're not.
01:24Keep going at it.
01:25Oh, shit.
01:26We got a lunge and reach in three, two, one.
01:30You're going to bring this leg back.
01:32Reach across the body.
01:34Bring this leg back.
01:35Both knees are 90-90.
01:37I want you to go ahead and stretch it all the way through.
01:40We in the kitchen cooking.
01:42Kitchen cooking.
01:42I like that.
01:43I like that.
01:44Cooked up some frog legs.
01:46Frog legs.
01:46Some turkey legs.
01:47What did you know about that?
01:48We cooking.
01:49We working out and eating today.
01:53I want to make sure you fix yourself a plate because we going at it.
01:56And we got knee pulls in three seconds.
01:59Three, two, go.
02:01We're just going to pull our knee here and switch.
02:0430 seconds, okay?
02:06The first exercise after this, you're just going to need two dumbbells.
02:11You're going to hold on to them bad boys, and we're going to lock in and load.
02:15Lock in and load.
02:16Manny.
02:17What's up, Coach?
02:18Keep going.
02:19You ready?
02:20I'm ready as I ever be, I guess.
02:23All right.
02:23We got two blocks of work.
02:25We got four moves each, three sets every move that we do, okay?
02:30So keep going.
02:31We're going to get going in two seconds.
02:34And stop.
02:35All right, team.
02:36I want you to grab medium-sized dumbbells.
02:39We're going to do a swing lunge.
02:41You're going to start off with your feet outside of your hips.
02:44You're going to bend your knees slightly.
02:45Hike these dumbbells in between your legs.
02:48You're going to rock and swing through, bringing that leg forward into a lunge.
02:53Then you're going to reset.
02:55Bring those dumbbells to your shoulders as you're going into a forward lunge.
03:00We're swinging.
03:01We're rocking.
03:03We got 20 reps.
03:0520 reps.
03:0720 reps.
03:08Let's get going.
03:09In three, two, one.
03:12Hike in between.
03:13Rack those dumbbells to your shoulder.
03:16Stay low.
03:17Give me a lunge.
03:18When you lunge, I want to make sure that your knees are 90-90, okay?
03:24Bring those dumbbells to your shoulder.
03:27Thrust your hip forward.
03:28Engage your glute as you go through.
03:32Squeeze that glute.
03:33When you go into that forward lunge, I want to make sure you're taking two to three steps forward, okay?
03:39Big step forward.
03:41She's bringing that knee one inch from the ground.
03:43She's not going to touch the ground at all.
03:45She is going to make sure her shoulders stacked over the hips.
03:50As you see, she's not leaning forward.
03:53She's staying upright the entire time as she does her swing lunge.
03:58Two more, boss lady.
04:00Okay.
04:01One more, boss man.
04:03Boss man.
04:04Good.
04:04What's the plan?
04:05And stop.
04:06We have a crossover curtsy, okay?
04:08Keep that weight in your hand.
04:10We're going to need two dumbbells.
04:12So we're going to go into a curtsy, bringing your leg diagonally in the back.
04:17You're going to go down, making sure both legs cross and your quads make an X.
04:24Then you're going to step in the front, go to the front, do the same thing with the opposite leg.
04:29We're going to bring one leg back, step, cross over to the front, step, going back, step, front.
04:38Guys, we got nine reps per side.
04:41Let's get it.
04:41Let's get it.
04:43And three, two, one.
04:45Bring one leg back.
04:47See how my quads make an X, same as the front.
04:52And right there, you're going to engage your glutes as you go into that back curtsy.
04:58See, I love activating my glute because that's going to help me with my power and my velocity when we start getting to the next phase of this program.
05:11Good.
05:14Engage that.
05:14Why are you smiling?
05:15You know I'm coming at you.
05:16You got three more.
05:18You smiling because you know I'm coming at you.
05:20Now, fun fact, Manny grew up on a farm.
05:23Grew up on a farm.
05:24Uh-huh.
05:24What was your favorite pet or animal?
05:27Favorite animal.
05:28Probably the goat.
05:29And switch.
05:29That's really nice.
05:30And goat.
05:31A goat.
05:32Goat.
05:33Goat.
05:34Goat.
05:34Other way, Manny.
05:35All right.
05:36I can't talk while he exercise.
05:39Obviously, he can't do two things at once.
05:42Let's go to Tyree, who can do two things at once.
05:44I can do multiple.
05:45What's up with the headband, brother?
05:47Hey, you don't like it?
05:48I love it.
05:49I'm just asking you about it.
05:50It's my Deion Sanders swag.
05:51You're a woe.
05:52All my DBs out there.
05:53So now you just got to have a crop top, baby.
05:55You got to show them more.
05:55Oh, let's get it.
05:56You got to show those core off, okay?
05:57Yes, sir.
05:58Beach body.
05:58I like it, brother.
05:59Beach body abs.
06:00Hey.
06:00Hey, Raffi, at the end of this workout, I want to come back to this headband.
06:03Let's see how it looks.
06:05It's going to change color, guys.
06:07Last one, team.
06:08It is.
06:08Good job.
06:11We have a jumping sumo squat, okay?
06:13So on this one, we're going to do something a little different.
06:16Point your feet out 45 degree.
06:18Open up a little wider.
06:19I want you to go down into that sumo, okay?
06:22So we're going to have two dumbbells.
06:25Keep them between the legs.
06:26We're going to go up, in, and out.
06:29Jumping our feet in, keeping our toes pointed out the entire time.
06:32Not leaning forward.
06:34Sitting that butt back.
06:35Keeping that chest up.
06:37You know the deal.
06:38We got 20 reps.
06:40Let's start in three, two.
06:42Point out wide.
06:43Go.
06:43Here.
06:44Step up high.
06:46Stay down low.
06:47Point your toes out.
06:49Okay, see?
06:50My feet are going to jump in the middle, in the center of my body.
06:53I'm going to point those toes out the entire time.
06:56Point your feet out.
06:57That will allow you to go deeper in that pocket to get that butt.
07:01You're halfway there.
07:03What you need, coach?
07:04What you name your goat?
07:05You already checked over, man.
07:07What you name your goat?
07:07I'm good.
07:08What I name my goat?
07:09Yeah.
07:10We got biscuit.
07:12Biscuit.
07:12We got biscuit.
07:13We got bacon.
07:13Two more.
07:14We got eggs.
07:15Uh-huh.
07:15And then there are kids.
07:17Good.
07:17Kids don't got names.
07:18And stop.
07:19Good job.
07:19What's up?
07:20Biscuit.
07:21Biscuit.
07:21To the burn.
07:22Biscuit.
07:22Biscuit eggs.
07:23Move your dumbbell.
07:25All right.
07:26Here's your cardio burner.
07:27We have a bounding lunge.
07:29Okay.
07:29So what I want you to do, you're going to come here, jump to the opposite side of your body.
07:35The leg that you land on is going to be the leg that you jump backwards into that lunge.
07:41Then you're going to reset.
07:42Jump back up here.
07:43Land on the opposite leg.
07:45Same principle.
07:46Jump that leg back.
07:48Go.
07:49Right.
07:51Now.
07:52I'm joking.
07:52Let's get started.
07:53We got 60 seconds.
07:55In three, two, one.
07:57Lateral bound.
07:59Drive that shoulder over your knee.
08:01Push back.
08:02Jump that leg back.
08:03Here.
08:04Oh, yeah.
08:05Make sure as you go, you track those shoulders over your knee to absorb that contact.
08:11Good.
08:12I don't want you landing stiff like this.
08:16Okay?
08:16I want you to embrace.
08:18When you embrace, you're driving that shoulder over that knee so you can absorb it.
08:25Good.
08:25We're skating.
08:25Halfway there.
08:27Halfway.
08:28Skating.
08:28Good.
08:29Keep going.
08:30Keep going.
08:30Keep pushing.
08:31Good.
08:33Headband starting to change colors.
08:35Headband.
08:35Make it work?
08:36Uh-huh.
08:37Okay, Sarah.
08:38Okay.
08:38A.K.A. Sunshine.
08:40Hey.
08:41Warrior Princess.
08:42You got 15 seconds.
08:45Keep going.
08:47Good.
08:47She's landing soft.
08:49She's embracing the land.
08:50She's absorbing it.
08:52Good.
08:53Five seconds.
08:53Drive that shoulder over.
08:55Last one.
08:56And stop.
08:5830-second break, guys.
08:59Grab water right now.
09:01That last move was a killer.
09:03We're always going to do that last move after every round that we do.
09:07Okay?
09:08Yeah.
09:09Charging up.
09:11What?
09:11What you drinking?
09:13Energize.
09:13What you drinking?
09:13Energize.
09:14We drinking the same thing.
09:14Energize.
09:14I need my energy.
09:15Cheers, mate.
09:16Cheers.
09:17Good job.
09:18What you drinking?
09:20We're getting started in five seconds.
09:22What?
09:23But let me show you real quick.
09:24So hike them between, swing them, stay low, bring it to your shoulders, okay?
09:29Come on, killers.
09:31Let's do it.
09:32And go.
09:33Right there.
09:35Stay low.
09:36Stay controlled.
09:37What you want to do is accelerate, decelerate.
09:42Accelerate, decelerate.
09:44Swing through, decelerate.
09:47Key to this is being able to sink down into that lunge and push right back off.
09:53You do not understand how important it is for people to learn how to land and how to decelerate
10:00in between.
10:01Man, I feel it.
10:01Good.
10:02Swing that leg.
10:03You still behind me?
10:04Swing that through.
10:05You still behind me?
10:06Swing your hip.
10:06Thrust those gluts.
10:07Those glutes.
10:08Those glutes.
10:08Good.
10:09I said those gluts.
10:10Those glutes.
10:11Five more.
10:12Good.
10:13Big old booty.
10:14That big old booty.
10:16Oh, I'm not going to say that around you.
10:18Let's go.
10:19Two more.
10:20Good.
10:21Last one.
10:23Good job.
10:24Keep those dumbbells in your hand, okay?
10:26Medium-sized dumbbell.
10:27We have our crossover curtsy.
10:29Going to bring one leg back.
10:31Diagonally across the midline of your body.
10:33Step up.
10:34Go right back with the front leg, okay?
10:37We got nine reps.
10:39And three, two, one.
10:42Bring it back.
10:43Good.
10:43Bring it back.
10:44Bring it back.
10:44Bring it forward.
10:45I was rapping just now.
10:47I was feeling it.
10:49How you feel right now at home?
10:51You probably love this exercise.
10:53Nah, they hurt.
10:54You feel a nice little pull in that glute.
10:56Good.
10:57You're stepping here.
10:58You're engaging that leg.
11:00You're engaging your quads.
11:02Your hamstring is getting a nice pull.
11:05Oh, yes.
11:07Rafi, that headband is going a shade darker.
11:11That shit going to be dark as hell.
11:13Oh, it's going a shade darker.
11:14Wait till the end of this shit.
11:15Oh, it ain't going to look as pretty as it was before.
11:17But I am.
11:18You got two more.
11:18You got one more now.
11:20Good.
11:20Good.
11:21Last one.
11:22Bring it back.
11:23And, guys, switch real quick.
11:25And take the thinking out.
11:26Let's do it.
11:27Uh-huh.
11:28Pay attention to Sarah.
11:29Sarah.
11:30Sarah just shows you what to do.
11:31Follow the leader.
11:31That's right.
11:32Mama Bear.
11:33I keep telling you she's the pack leader.
11:35You guys, stay strong.
11:37Stay engaged.
11:38Get those glutes to fire.
11:40Okay?
11:40If you have to, take a deeper and a more diagonal step to engage that glute.
11:46Some people are more flexible than others.
11:49So if you take a bigger step diagonally, you're going to engage that glute way better.
11:53Keep that chest up.
11:55Damn.
11:56You got two more, team.
11:57Let's go.
11:58Two more.
11:58Bring that leg back.
11:59Bring it forward.
12:00You got one more all together.
12:02I ain't feeling my leg.
12:02Bring it back.
12:04And great job, warrior princess.
12:08We got our jumping sumo squad.
12:10All right?
12:10Now, you know what?
12:11I'm going to go a little bit heavier.
12:13I'm going to challenge myself a little heavier.
12:15Sarah, how much you got?
12:18Ten.
12:18She got ten.
12:19That's good.
12:20I'm going to play with that.
12:21Okay, okay.
12:21So you're going to drop down.
12:22Jump in.
12:23Did you just go up and wait?
12:25We all did, baby.
12:27Everybody got to go up and wait.
12:28Let's go get started.
12:29Why do y'all have to do that?
12:30In three, two.
12:31We got 20 reps.
12:32Seriously?
12:32Let's go.
12:33And down.
12:34Up.
12:35Jump those feet in.
12:35Jump them back out.
12:37Point those toes out the entire time.
12:38Keep those toes pointed out.
12:40Do not point those feet forward like that, okay?
12:43I want them out.
12:44I want you to get deep.
12:46I want you to open up those hips.
12:48I want you to sit that ass to the grass, baby.
12:50All right?
12:51Drop that ass.
12:52Get that ass to the grass, baby.
12:54Eyes on.
12:54Let's get it.
12:55Hey, Sarah needs you, coach.
12:57Let's go.
12:58Sarah.
12:58Stop looking for Sarah for help.
13:00Stop looking for Sarah.
13:01I'm hurting.
13:02You're going to look for me right now.
13:03Three more.
13:04Come on.
13:05Yeah.
13:06Last one.
13:06Last one.
13:07Killer.
13:07Good job.
13:08Good job.
13:09Great job.
13:10Great job.
13:11Set your dumbbells to the side.
13:13Make sure the space is clear, okay?
13:14We got those bounding lunges.
13:16This is what it looks like.
13:17Come here.
13:18Jump the leg back.
13:20Push back on the other side.
13:22We got one minute.
13:23And three, two.
13:25I'm on you, Tyree.
13:26Ah, shit.
13:26And go.
13:27Damn.
13:28Jump that leg back.
13:30Give me a nice lateral bound just like that.
13:33Now, I need you to lay a little softer.
13:35Good.
13:36Softer.
13:37Decrease it.
13:37I want you to get your arms into it.
13:40Make sure your shoulders are tracking over your knee.
13:42Good.
13:43Softer.
13:44Softer.
13:45My man.
13:47We getting it?
13:47Yes, sir.
13:48Way to work it.
13:49Way to be a killer.
13:50Way to be a killer.
13:51Guys.
13:52Beats, baby.
13:52That's how you have to do it.
13:54When you land, make sure you land soft.
13:57Okay?
13:58Move that ass, Manny.
14:00Move.
14:00Give me a lateral.
14:01Faster.
14:02There you go.
14:02Give me that lateral bound.
14:04You're almost there.
14:05Fuck.
14:06You're almost there.
14:06Hey, get your ass right back in.
14:08Right now.
14:09Come on.
14:09Come on, baby.
14:10Let's go.
14:10Shake it off.
14:1115 seconds.
14:13Keep going.
14:14Yeah.
14:15Push it.
14:16You're going to get a break after this.
14:17Keep going, killer.
14:18Keep working, guys.
14:20Don't stop.
14:21Keep fighting.
14:22In five, four, three, two.
14:26Move that ass and stop.
14:28I can't feel my legs.
14:33Shaking like booty me.
14:34Is hell.
14:36Grab water right now.
14:37We got 30 seconds.
14:39All right?
14:4030.
14:40I thought you said a break.
14:42It's our last set.
14:44This man's hurting right now.
14:45I am hurting.
14:46I can only imagine how you feel.
14:48We hurting with you.
14:49We got 10 seconds, okay?
14:51We got our swing lunge.
14:52This is one of my favorite ones, all right?
14:54Since we decided that we're going up in weight.
14:56One, and three, two, go.
15:00Hike in between.
15:01Hike that football between your legs, just like that.
15:04Yeah.
15:05That dumbbell should go all the way back to engage that hip thrust that we need.
15:11Once we get that thrust, we're going to be able to generate more power.
15:14But it all starts in the hips.
15:16Explode those hips.
15:18All in the hips, baby.
15:19Swing it through.
15:19Hips don't lie.
15:20Good.
15:21As you see, his leg is going forward as he's swinging to his shoulder.
15:26He's bringing both knees at 90 degree.
15:28He's staying upright the entire time.
15:31He's controlling the weight as he controls as he goes through.
15:36And he's decelerating.
15:37You got five more.
15:38Good.
15:38He's accelerating here.
15:40Decelerating.
15:41Accelerate.
15:42Decelerate.
15:43Accelerate.
15:44Decelerate.
15:45Last one.
15:46And stop.
15:47Good job, baby.
15:49Good job.
15:50Crossover curtsy.
15:51Okay.
15:52Crossover curtsy.
15:53No break.
15:54Uh-uh.
15:54Ain't no break.
15:56We're going to get started.
15:58And three, two, one.
16:01Bring it back.
16:02Step here.
16:04Crossover.
16:05Okay.
16:05I want to see your thighs make an X.
16:08All right.
16:09I want to see both knees bend.
16:11That back knee go as low as you can to the ground without touching the ground.
16:16Like that.
16:17Keep it low.
16:18And control.
16:20Pro.
16:21You know what's funny?
16:23What's so funny?
16:24Is I hear all the boys complaining.
16:26Because mamas don't complain.
16:28Mamas don't complain.
16:29Sarah's a machine.
16:29You're the strongest in the house.
16:31You're the strongest in the world.
16:33Mamas gotta represent.
16:34Mamas represent.
16:35Last one.
16:36Last one.
16:37One more.
16:37One more.
16:38One more.
16:39Good.
16:40And switch.
16:41Sarah Bear is a mother of three.
16:43Am I right?
16:44That's right.
16:44Mother of three.
16:46She ain't wasting no time.
16:47She in the kitchen cooking.
16:48She's putting in work right now.
16:50She's not stopping.
16:52You guys aren't gonna stop.
16:54Look at this mom.
16:55She inspires me to keep going.
16:58She's inspiring the boys to keep going.
17:00She's inspiring Manny to keep a smile on his face because she has a smile on her face the
17:05whole time and he can't be frowning if she's having fun.
17:08Yeah.
17:09I ain't got no smile.
17:10You ain't got no smile.
17:11Fuck that.
17:11Smiling because I can't feel you.
17:12Guess what?
17:13You got two more.
17:14Two more?
17:14Mm-hmm.
17:15We finna knock it out.
17:16Boy, you got a two-tone headband, man.
17:18Call me two-tone drip.
17:19The two-tone drippy.
17:21Good.
17:22You got one more.
17:22One more.
17:23One more.
17:23Cross it over up top right now.
17:25Good job.
17:26Good.
17:26Money, baby.
17:27Money, baby.
17:28Grab your heavy boys.
17:29Grab the heavy boys, guys.
17:31You guys, grab your heavy boys for this, okay?
17:34Stay up the entire time.
17:35Point those feet out.
17:36We got a jumping sumo squat in five, four, three, two, here.
17:42Let's go.
17:42Jump in.
17:43Jump out.
17:45Good.
17:45Right there.
17:46Grab your heavy boys.
17:48Stay up.
17:48Keep that chest up.
17:50Don't you drop.
17:50Don't you dare do this shit.
17:52Don't you dare drop your weight right there.
17:55Keep your head up the whole time.
17:56Stay up.
17:57Stay charged.
17:58Manny, get your ass back into it.
18:00Go on, coach.
18:00Let's go.
18:02Let's go.
18:03Get that butt down.
18:05Good.
18:06I'm with you, Manny.
18:07Five more.
18:08But I'm on top of you, Manny.
18:09I ain't even going to do it with you because I want to coach you.
18:11I want you to get that ass down.
18:12You got one more.
18:13Good job, baby.
18:15Good job.
18:16I'm dying, coach.
18:17Move your dumbbells.
18:18Move your dumbbells.
18:19Let's go.
18:20We got our last move of the block.
18:22We got our bounding lunge.
18:24Bounding lunge.
18:25Let's go somewhere.
18:26We got one minute.
18:27All right.
18:28Let's get our sky miles up.
18:30And three, two, go.
18:33Here.
18:34Kick it back.
18:35Push back.
18:36That's it.
18:37As you jump to the opposite leg, the leg that lands is the leg that you're going to float
18:41back into that lunge.
18:43So I'm going to demonstrate it.
18:44I land.
18:45I float it back.
18:46I stick it again.
18:47Push back.
18:48Float it back.
18:49I stick it again.
18:50I'm emphasizing that movement.
18:53I also, I drive my shoulders down.
18:56Make sure you drive your shoulder down to absorb the land.
19:00The lower you are, the more leverage you're going to have.
19:04The more control you're going to have.
19:06Look at the warrior princess.
19:09She ain't stopped.
19:10She ain't lost balance.
19:11She's staying in.
19:12I can push her.
19:13That's right.
19:14She can stay here.
19:15She can come back.
19:16I'm going to push her again.
19:17She keeping her balance.
19:19Keep your balance.
19:21Stay low.
19:22That's your leverage.
19:23You got 10 seconds.
19:24Keep going.
19:25Float that shoulder over your knee.
19:28This is the only time I allow you to do it on the lunge.
19:30And three, two, and stop.
19:33You guys get one minute break.
19:35We're going back.
19:37A whole new set of work.
19:38All right?
19:39Whole new set.
19:40We fixing another plate.
19:42All right?
19:42We just had our appetizer.
19:45Good.
19:46Now, make sure you wipe down your area.
19:49Make sure it's clear.
19:50Grab you something to drink.
19:52Be ready to work.
19:53Because next, we got some hamstrings.
19:56So, I'm going to demonstrate one move.
19:58Actually, Manny, come here.
19:59Manny, bring that ass over here.
20:01Where you going?
20:01Coach, I want you to demonstrate these hamstring curls, okay?
20:05He's good at you, Coach.
20:06So, Manny's going to lay down on his back.
20:08He's going to put both slides in the center of his heel.
20:12All right?
20:12His heel is going to be in the center of the slide.
20:14He's going to bring his hands down on the ground.
20:16Bring his waist all the way up.
20:18Higher.
20:19And then squeeze.
20:21Bringing his heels to his butt.
20:23Then he's going to descend.
20:24Staying up the entire time.
20:26Then he's coming right back in.
20:28Okay?
20:28His neck is relaxed.
20:30Come on.
20:31Bring it one more time.
20:31I want to show one more detail.
20:33Shoulder, hip, knee is lined up.
20:35There's no dip.
20:36Come down.
20:36I don't want to kill you.
20:37You can relax.
20:38I need that minute.
20:39He needs that minute.
20:40He's going to need that extra 10 seconds.
20:41He took that minute.
20:41All right.
20:41Get that ass up.
20:42We got 18 reps, brother.
20:44Bring it back here.
20:4518.
20:46We're getting started in five, four, three, two, and bring it up.
20:53Good.
20:54Bring it right back out.
20:56You see Sarah.
20:57Hey.
20:57Her shoulder, her hips, her knee.
21:00Get that waist up a little higher.
21:02Right there.
21:02Lined up.
21:03It's a straight line.
21:05There's no curve in that.
21:06Okay?
21:07We got 18 reps.
21:09Keep on squeezing.
21:12We're at 10 reps.
21:14We're almost there.
21:1518 reps.
21:16Manny, get your ass up right now.
21:18Get up high.
21:20Stay up.
21:21Your posterior is being activated.
21:23We are focusing on our hamstring.
21:25We're also engaging our glutes.
21:27Okay?
21:28You got two more, Manny.
21:30One more, Manny.
21:32Great job, Manny.
21:34All right.
21:35We got a clamshell.
21:36Now, I'm going to need you guys to grab your loop.
21:39Make sure it is safe.
21:40The integrity is there.
21:41There's no holes.
21:42There's no ribs.
21:44You're going to put these around your feet, over your knees.
21:48Okay?
21:49Have them over your knee.
21:50We're going to go down into a side plank.
21:52But instead of going here, we're going to bend our knees slightly.
21:55We're going to raise up the entire time.
21:58As we come up, we're going to separate our feet.
22:02Bring it right back down.
22:03Our hips are going to touch the ground.
22:05Come right back up.
22:06Touch.
22:07Come right back up.
22:08Good.
22:09What does this look like?
22:10A clamshell.
22:11Okay?
22:11We got 15 reps for a side.
22:14Switch your ass over real quick.
22:15Okay?
22:16We're going to take this slow.
22:17And five, four, three, two, one.
22:22And we're going to go up.
22:25Touchdown.
22:26Up.
22:27Touchdown.
22:28My hand is on my waist.
22:29I'm engaging my glute.
22:31This is a glute killer.
22:34Come up and down.
22:35Make sure you stay up and high as you can.
22:39She's going up and she's going down.
22:42Now, make sure, again, that band is secure.
22:46Oh, she got a heavy band.
22:48What color is that?
22:49She got the blue one.
22:50What color did they have?
22:51This is the heaviest band.
22:53Ah, green band.
22:54Okay?
22:54I was told the green one.
22:55Yeah.
22:56Actually, she's showing me out right now.
22:57She got two more.
22:58I got the...
22:59What color does Manny have?
23:00Green.
23:00Last one.
23:01Last one.
23:01Heavy.
23:02And switch.
23:02Manny has green, but we're not picking fun of Manny.
23:04No.
23:05We're going to make sure that Manny works at a comfortable level.
23:08Green for the money, baby.
23:09The heaviest, I thought.
23:09Green money, baby.
23:10And three, two, let's go.
23:13Get up.
23:13Good.
23:14Oh, put your hand on your waist.
23:15What are you doing?
23:16This is not no playboy action here, man.
23:19You didn't like that pose?
23:19Uh-uh, man.
23:20That was a little too scandalous, bro.
23:23Oh, no.
23:24Well, guys, if you want to have fun, have fun like Manny is.
23:27All right?
23:28Now, get that ass all the way up.
23:30Squeeze.
23:31Your glute is being engaged every time he comes up.
23:33I want you to be a little more scandalous and grab that blue band on the next time, okay?
23:38Hey.
23:38Hey.
23:40Five more.
23:41What?
23:42Speaking of scandalous, I turned around and Tyree had his shirt off.
23:46Scandalous.
23:46All the way up.
23:48And his headband has totally changed colors.
23:51You see that, Rafi?
23:52Good.
23:52This is the last one.
23:53Bring that waist up.
23:54Good job.
23:55Good job.
23:56I feel like Nicki Minaj, dog.
23:57Good job.
23:57Keep your loops around your thighs, okay?
24:00We have a side lunge hop.
24:03All right?
24:03So, I want you to come up slowly.
24:05We're going to start off in a split squat stance, okay?
24:09So, we're in a lunge stance.
24:11The loops are going to be over your thigh.
24:13You're going to jump up like you're going over a hurdle or an ant, whatever.
24:19And you're just going to jump up, and we're going to rotate side to side.
24:23Key to this, this back leg is pivoting so you can go side to side as you go.
24:30Make sure both legs are bent 90-90.
24:32We got 15 reps per side.
24:36We're going nice and slow.
24:37All right?
24:38And three.
24:39I like that.
24:39Two.
24:40Slow.
24:40Go.
24:41And side to side.
24:43Make sure when you land, you're landing on your heel and not the balls of your feet.
24:49We do not want to hyperextend your knee.
24:52So, make sure you land on the...
24:53If you land, you're landing on your heel, okay?
24:57Right there.
24:58Side to side.
25:00Good.
25:01Good.
25:02Good.
25:03Now, if you want, you can go for some hang time.
25:07You can bring that knee up high.
25:08High.
25:09If you want to get up, get more explosiveness.
25:12Yes, sir.
25:12Yes, sir.
25:13High.
25:14Bring it up.
25:15You got two more, man, man.
25:17Last one, and switch.
25:19Good.
25:20And three, two, go.
25:22You see he brings it high, high.
25:25He's driving that knee high.
25:27He's using his hand motions as well to get a little bit more height.
25:31Get your ass right back in.
25:33All right?
25:34If I'm going to demonstrate with you, I'm going to need you to continue to demonstrate.
25:37All right?
25:37You got on green.
25:39Move that ass, baby.
25:40Get on green.
25:41Move it.
25:42Give me shit.
25:42Pimp that foot.
25:44Let's go.
25:45Right there.
25:47Did you come to work today?
25:48Show me again, coach.
25:49No, no, no.
25:50We're going to show you.
25:51You're going to keep showing us.
25:53Two more.
25:54Two more.
25:54You see how he's trying to trick me?
25:56Good.
25:56Last one.
25:57Come on.
25:57Good job.
25:58Take your loops off.
26:00Take your loops off.
26:01We're going back to our bounding lunge.
26:02We got 60 seconds of that work.
26:04You know what it is.
26:05We've done it a million times before.
26:08Make sure your area is clear.
26:10Make sure the space is clear.
26:12And just be ready to go get this work.
26:14And three, two, go hop.
26:18Lance off.
26:19Kick that leg back.
26:20Track that shoulder over your knee the entire time.
26:24If you want to go up for height, whoo, you may go up for height.
26:29But Lance off.
26:31Embrace that limb.
26:33Absorb it.
26:34Okay?
26:35Good.
26:35Now get your asses to move, baby.
26:38We're going to burn.
26:39This shit sucks.
26:40Hell yeah.
26:41It hurts.
26:41But you got to push through it.
26:43Say that shit.
26:43Right?
26:44Why do we got to push through it?
26:45Life is going to come at us hard.
26:47But we don't make excuses about life.
26:49We just get the shit done.
26:50Keep going.
26:51We got to keep going.
26:52Shit.
26:52Nobody going to stop us.
26:54Come on.
26:54Nobody's going to help us.
26:56You got 20 seconds.
26:57You in this by yourself.
26:59So go get through it, okay?
27:01Get through it.
27:01Make yourself proud.
27:02I'm with you.
27:03There are a lot of people looking up to you.
27:05I'm with you.
27:05Good.
27:06I'm with you.
27:06You're almost there.
27:07I'm dying.
27:07Chest up.
27:08Chest up.
27:09Let's go.
27:10Good.
27:10Give me a better.
27:11Right there.
27:12Five.
27:13Four.
27:15Three.
27:16Two.
27:17One.
27:17Good.
27:17Take that 30 seconds.
27:18I need that 30 seconds.
27:19Yeah.
27:19So you're going to take a little longer on your bounding, okay?
27:21I want to make sure your form is perfect.
27:23All right?
27:24All right?
27:25Fuck.
27:25We got two more sets of that.
27:27You see, I just coached Manny.
27:28I told him on those bounding lunge, take a second.
27:31All right?
27:31I'd rather you guys have great quality, great quality form just over trying to get them reps
27:36and doing quantity work.
27:38I want quality work.
27:39All right?
27:40Build that integrity.
27:42Grab your slides.
27:43We got our hamstring curls.
27:46All right?
27:46Yes, we do.
27:47We're starting in three, two.
27:50Manny, get your ass down.
27:52And go.
27:53Get your ass down, Tyree.
27:55I'm down.
27:55Let's go.
27:55Up.
27:56Good.
27:57Stretch it out.
27:58Up.
27:59Stretch it.
28:00Good.
28:01Keep that waist up higher.
28:02Squeeze.
28:03Go higher.
28:04There it is.
28:06Get it up.
28:06Now, if you have a hard time going all the way up, you could be tight in your hips,
28:10or you could be a little bit weak in your core, but I doubt that his weak is core.
28:15It's just a lack of effort.
28:16Get your ass up right now.
28:18Come on.
28:18Oh, look what happened.
28:21With a little bit more focus, you brought your waist up higher.
28:24That's it.
28:25Every time, focus and be ready to work.
28:28Don't half-ass yourself.
28:30You got three more reps.
28:31If you half-ass yourself, you're going to get half-ass results, okay?
28:34Who wants half-ass results?
28:35You got one more.
28:36Good job.
28:37Ass feel like stone, bro.
28:39What?
28:40Feel good, doesn't it?
28:41We got a clamshell.
28:42Grab your loot.
28:43All right?
28:43Shit hurts.
28:44Grab your loot.
28:45Ain't nothing real good about this.
28:46Manny, what color are you picking up?
28:49Green.
28:50Green's the heaviest, man.
28:50Okay, here.
28:51I got it.
28:51I'm colorblind.
28:53There it is.
28:54I'm colorblind.
28:56That's green, right?
28:59That's green, right?
29:00That's green.
29:01All right, guys.
29:02On our side.
29:03We're starting.
29:05In three, two, one.
29:08We're coming up.
29:09Squeeze.
29:0915 reps.
29:10Tap that hip.
29:11Come right back up.
29:1215 reps.
29:13Okay, guys?
29:14Come all the way up.
29:15Come right back down.
29:16Bring that foot off.
29:18Then restack it right back on.
29:19Make sure your knees are bent.
29:21Just like this.
29:23Okay?
29:23I want to see you raise your hips as high as you can.
29:27All right?
29:28Really.
29:28The higher you bring your hips up, the more you're going to engage your glute.
29:31Okay?
29:32Just like Sarah Bear.
29:35Five more.
29:37Is Manny cheating?
29:38Manny?
29:39I think he needs you.
29:40I ain't never cheating.
29:41Two more, Sarah.
29:42Two more, Lordy Princess.
29:43Last one.
29:44Switch over.
29:44Good job.
29:45Switch over.
29:45Real quick.
29:46Real quick.
29:47I am digging this hair.
29:49I'm digging it.
29:49Somebody came war ready.
29:51That's right.
29:52You like, Mom?
29:52All day.
29:53No, I don't like yours.
29:54Good.
29:55All the way back up.
29:56I do like your hair, man.
29:57Appreciate it.
29:58Fresh.
29:59Cut.
29:59Good.
29:59Bring that hip all the way up.
30:01Open up those legs.
30:03Restack it.
30:03See?
30:04She's going as high as she can.
30:06She's engaging her glute.
30:08Then she's restacking her knee and her foot on top of each other.
30:11Just like that.
30:11Guys, got five more.
30:12Okay?
30:12Keep going.
30:13Mama hips represent.
30:14Uh-huh.
30:15Hips don't lie.
30:16Glutes don't lie.
30:17All day.
30:18You got two more.
30:20My hips lie.
30:20You got one more.
30:22Good.
30:22Keep the loops around your waist.
30:24Not your waist.
30:24Keep it over your knee.
30:26All right?
30:26And keep it on your thighs.
30:28Now, we're going into those side lunges, okay?
30:30We got the side lunge hop.
30:32Stay right here.
30:33Jump over that baby ant, okay?
30:35We're starting in three, two, one.
30:3915 reps.
30:40Let's go.
30:40Right here.
30:42Good.
30:43Good.
30:44Get over that ant.
30:45What kind of ants do you see?
30:47Hey, I see everything.
30:48Or jump over that bug you see.
30:50Jump over your kid's toy.
30:52Okay.
30:52I got that one.
30:53Take a second.
30:54Take a second.
30:55Take a second.
30:56Now, wipe down.
30:57Key to this.
30:58Hey, so important.
31:00Clear your area space.
31:01If you're sweating like Tyree, this is important for you to make sure that it's dry.
31:05Okay?
31:06I'm going to make sure it's dry for you, baby.
31:08Appreciate you, dad.
31:09Good.
31:09Last one.
31:11Good job.
31:12Switch eyes.
31:12Real quick.
31:13See?
31:13Safety's first.
31:14Safety's key.
31:16And three, two, one.
31:18Go.
31:19Side to side.
31:20Just like that.
31:21I want to see you get up.
31:23Side to side.
31:24Pivot that back leg.
31:25That back foot is pivoting.
31:27Okay?
31:28And you're just going over this hurdle of life.
31:31Get over the hurdle of life.
31:33Right now.
31:34Keep going.
31:35Don't stop.
31:36Won't stop.
31:37Let's go.
31:37This feel like that.
31:38Take a second and refix that band.
31:40Bring it a little closer to your knee.
31:42There you go.
31:43I'm adding more tension so he can't bring that leg up.
31:46This band is holding you down.
31:48This band's kicking my ass.
31:49Now push through that band.
31:51Last one.
31:52And stop.
31:53Take your loop off.
31:56We got our bounding lunge.
31:58Take it off.
32:00Ooh.
32:02Take it off.
32:03All right.
32:04We're here.
32:05You know what it is.
32:06One minute.
32:07I'm starting with you.
32:08And three.
32:09Two.
32:10Go.
32:11And here.
32:12Jump it back.
32:13Push back.
32:14Land soft.
32:15I'm landing into it.
32:16I'm sinking into my land.
32:19As I land, I'm sinking in.
32:21As I push, I'm sinking.
32:23I'm going as far as I can laterally.
32:26Then I'm landing into it.
32:29Here.
32:30Into it.
32:31Make sure you do that.
32:32Keep going.
32:34Come on, man.
32:34Hands off the knees.
32:35That's a sign of weakness.
32:36Come on, man.
32:37A weak, coach.
32:37No weakness in this house.
32:40No weakness.
32:41Nope.
32:41Let's go.
32:42No weakness.
32:44You're going to have to dig so hard right now and get through this shit.
32:49You got to fight for this shit.
32:52Ain't nothing going to come easy like I've been explaining to you from the moment we started.
32:56When you get in this kitchen, be ready to eat.
33:00Feed that appetite.
33:01Let's go.
33:02You got 10 seconds.
33:03Get your ass over.
33:04Give me a better lateral bound.
33:05There you go.
33:07Five seconds.
33:07Get your ass over.
33:09And stop.
33:11Get your ass to move.
33:13Take the break.
33:14I need a break.
33:15Get through this shit.
33:17Fight through it.
33:18I'm done.
33:18Guys, I just want the best for you.
33:20Okay?
33:20Go through it.
33:21This is our last round.
33:22You got another round?
33:23Yeah.
33:25Wipe down.
33:28Come on.
33:29Wake this shit up.
33:31This is where it counts.
33:32We got 10 seconds.
33:33All right, guys?
33:34Grab your loop.
33:36Your slides.
33:37Oh, my God.
33:37I'm so ready for slides.
33:38Are you tired, too?
33:39I am a little mentally drained.
33:41Everybody down.
33:43We got three seconds to get started.
33:45I am tired.
33:46Two.
33:47One.
33:48Get your waist up.
33:50Good.
33:51Good slide.
33:52Bring that heel to your butt.
33:53Every time, press out, keep it up.
33:56And slide.
33:57Your core is going to be engaged, too.
33:59And then you're sliding right through.
34:00Your hamstrings are playing that mechanism of our eccentric phase.
34:05As we squeeze, it's slowly gliding him back.
34:08It's controlling his weight.
34:10It's keeping his hip up high.
34:12Now, squeezing his glute is making sure he stays up the entire time.
34:17Squeezing that core.
34:19The same core.
34:20The same principle.
34:22Squeeze it.
34:22Squeeze it.
34:23Squeeze it.
34:23Come on.
34:24Good.
34:26I just want you guys to hear the sound of work.
34:29Ah, shit.
34:29Come on.
34:30Sound of work.
34:31Hear the sound of work.
34:33Get those hips up, Tyree.
34:34Fuck.
34:34You got three more reps, Killer.
34:36Get that hip up.
34:37Get it up.
34:38Come on.
34:38You got two more, brother.
34:39Get your hips up.
34:40Raise that shit up right now.
34:41Last one.
34:42Get up.
34:43Yes, sir.
34:44Good job.
34:45Ah, shit, dog.
34:47You did great.
34:48Grab your loop.
34:49All right?
34:49We got clamshells.
34:50Grab your loop right now.
34:51Killer, Shane, grab your loops.
34:52Grab your loop.
34:53Go color, coach.
34:54We're going green.
34:55Gotta go green.
34:56Going green for the economy, or we're going blue?
34:58We can still recycle blue.
34:59Green.
34:59Yep.
35:00Money team.
35:00You're recycling, but your bin is blue.
35:02Let's go.
35:02Get up.
35:02And we're starting.
35:05And three.
35:05Mama Bear's ready.
35:06Two.
35:07Go.
35:07And raise.
35:09Come down.
35:10She's always ready.
35:11Why is she always beating you to every exercise, guys?
35:14Let's go.
35:15So, if you're a guy right now and that's going slow, get to her pace.
35:21Get to her speed right now.
35:23She don't miss leg day.
35:24I don't miss leg day.
35:25I'm guilty.
35:26She don't miss leg day, as you can tell.
35:28I'm guilty.
35:28You can tell she don't miss it.
35:30Oh, shit.
35:31Good.
35:31Drive all the way up.
35:32I feel my outside ass.
35:33You got three more.
35:34That's it.
35:34Good job.
35:35Good job.
35:36Good job.
35:37Almost there.
35:37One more.
35:38One more.
35:38Switch over.
35:39Now, I want you to bring that band a little closer to your knee.
35:42When you bring the band closer to your knee, you're going to hit that glute way more.
35:46And up.
35:47Good.
35:47Ooh.
35:49Big difference.
35:51Big difference.
35:52Oh, but she didn't say a damn thing.
35:55She's just here to work.
35:55I'm just here.
35:58She's just here to work.
35:59She in the kitchen, minding her business.
36:02Oh, man.
36:03Bring that band.
36:05Lower it down.
36:05Bring that loop towards your knee.
36:07Make sure it's secure.
36:09Right there.
36:09Get up.
36:10All the way up.
36:11Uh-uh.
36:12Bring that waist up and hold it.
36:13Three more, Tyree.
36:14Shit, dog.
36:14Come on.
36:15Come on.
36:15Get up, bro.
36:16That is.
36:17Keep on.
36:18Two more.
36:18Two more.
36:18Two more.
36:19One more, guys.
36:20One more, guys.
36:21One more, guys.
36:21One more, guys.
36:22Good job.
36:23Keep the loop around your thigh, okay?
36:25We got side hop lunge.
36:27I feel your pain, bro.
36:28Side hop lunge, okay?
36:31This shit is no joke.
36:32And three, two, one.
36:37And let's go.
36:38Break it out.
36:39Right there.
36:40Hop that leg.
36:40Side to side.
36:43Absorb the contact.
36:45Absorb it.
36:46Sink into your lunge.
36:47I'm always going to say absorb the contact because we need to learn how to land.
36:52We need to have good landing mechanics.
36:54We need to be able to land that'll help you be able to explode as well.
36:59You got four more, Manny.
37:01Good.
37:03Good.
37:05Last one.
37:08And stop.
37:09Switch.
37:10Switch, switch.
37:11Quick switch.
37:11Come on.
37:12Right now.
37:13Hey, let's go.
37:14Let's go.
37:14I need you to move.
37:15I need you to motivate yourself right now.
37:18If you don't have the motivation to do this, by the end of this program, you're going to
37:21have discipline.
37:22Every day is going to be hard.
37:24I know every day is hard to motivate you.
37:26But if you got discipline at the end of this program, you're going to get your results.
37:29Okay?
37:30Come on.
37:30I'm going to discipline you.
37:32Good.
37:34Get that ass moving, baby.
37:36Bring that leg a little further.
37:37Drive that knee high.
37:39Get that knee high.
37:41Let's go.
37:41Let's go, Tyree.
37:42Let's fucking go, baby.
37:44Drive that knee up.
37:45Come on.
37:45Stay up.
37:46One more.
37:46One more.
37:47I got you.
37:47Drive that knee up.
37:48Good.
37:49Good job.
37:50Come on.
37:50And time.
37:53I can't feel my legs, my ass.
37:55You got one more bounding lunge.
37:57World.
37:57One more minute of good old work.
38:00You made it here.
38:01Let's finish strong, baby.
38:03You made it here.
38:04That was magic.
38:05Let's finish strong, baby.
38:08Y'all ready?
38:09Yep.
38:09Who's ready?
38:10Woo!
38:10Y'all ready?
38:11Hell no.
38:12I need y'all to say yeah.
38:13Yeah.
38:14Yeah.
38:15Yeah.
38:16Let's go.
38:17How you say that?
38:17And three, two, go.
38:21Right here.
38:22Last minute of action.
38:24Let's go.
38:25We're going to start together.
38:26We're going to finish together.
38:27All right?
38:28Right here.
38:29Let's push.
38:31Let's push it.
38:32You need a break?
38:34Take the damn break.
38:3410 seconds, then get your ass right back.
38:3710 seconds max.
38:38You ain't taking nothing longer than that, okay?
38:40Then get your ass right back.
38:42All right.
38:42I want to see that bound.
38:44Ooh.
38:44I'm moving somewhere.
38:45Ooh.
38:46Travel miles.
38:47Right here.
38:48Ooh.
38:48We got 30 seconds left.
38:49Keep pushing.
38:50Hey.
38:51Go somewhere laterally.
38:53Pack your bags and give me a big lateral bound.
38:56Right here.
38:58Kick that leg back.
39:00Move.
39:00Let's go, man.
39:0115 seconds.
39:04Let's go.
39:05We're going to speed it up.
39:06Okay.
39:06Let's go.
39:07We're going to go hard.
39:08Yeah.
39:09We're going to faster.
39:1110 seconds.
39:11Push.
39:12Good.
39:13Drive it.
39:13Push.
39:14Five seconds.
39:15Push.
39:16Let's go.
39:17Three.
39:18Two.
39:20Stop.
39:21Ah, shit.
39:22You fucking killed it today.
39:24Shit.
39:26Y'all fucking killed it.
39:27What, you had a fast forward remote?
39:28I did, too.
39:29Good job, Manny.
39:30Now we're going to cool off.
39:31We're going to stretch.
39:32All right.
39:33We're standing up.
39:34We got alternating quad stretches.
39:36Get up.
39:37He's dead.
39:39And we're here.
39:40Pull.
39:41That was leg day.
39:42Oh, man.
39:44That was death day.
39:45That was death day?
39:45I can't even pick my leg up.
39:46It's a good day.
39:47That should be a national holiday, right?
39:48Good day.
39:50Oh, yeah.
39:50Caesar's death day.
39:52Good job.
39:53Caesar's death day.
39:53I like that.
39:54Because that's facts.
39:55Yo, you ain't done the crucible yet, so you don't really know what death day is.
39:59Oh, shit.
40:00Ooh.
40:01And stop.
40:03Crossover hamstring stretch.
40:04Here.
40:06Reset.
40:07Cross it over.
40:10And I brought up the crucible.
40:14Crucible's another workout in the program.
40:17Oh, death.
40:19Ooh, that one is scary.
40:21That is scary.
40:23It's hiding under your bed at night.
40:25Good.
40:26This is death by legs.
40:27Now we have a side-to-side stretch.
40:29Okay, guys?
40:30We're going to hold open our feet wide.
40:32And then we're going to come right here.
40:34Good.
40:35Okay, stretch.
40:36All the way here.
40:37This leg is flat, straight.
40:40This foot is flat, straight.
40:43Side to side.
40:45Just right there.
40:45Cool.
40:47You guys murdered your legs.
40:50Last one.
40:51Good.
40:52We got a child pose.
40:54Wide one.
40:55Sitting wide.
40:56All right.
40:57Sit that butt down.
40:59This is your last stretch.
41:00Sit deep into it.
41:03Push your chest down to the ground.
41:06Good.
41:07Vulnerable position.
41:09We're going to hold this for three more seconds.
41:11And three, two, one.
41:15Good.
41:15I'm glad you guys fixed a plate of legs.
41:20And you ate with us.
41:21That was leg day.
41:22Now tomorrow is rest day.
41:24I want to make sure you guys stay on your nutrition as well.
41:26Because it doesn't just stop right here.
41:28Okay?
41:29So talk to your team Beachbody coach.
41:31Find the right nutrition plan for you.
41:33All right?
41:33Get your Shakeology in.
41:34Get your Recover in.
41:36And thank you for eating with us today.
41:38See you next time.
41:40Whoo!
41:41Whoo!
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