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LifestyleTranscript
00:00what up champ i hope you're ready to work today i know yesterday game was tough today you got to
00:18bring that same intensity and i need you to be focused okay we're gonna work that horsepower
00:23today grab your energize we got strength and power we're gonna start off with our warm-up
00:29let me grab one more sip because i'm gonna need it all right let's do it let's do it we got four
00:36moves 30 seconds we got a knee drive okay i want you to pull that knee drive it all the way up and
00:41pull it we're gonna do this for 30 seconds alternate between each leg okay pull that knee pull that knee
00:50mr caliber ready to get it to that yannis yeah oh britney let's go you gonna show the boys up
00:59that's right 10 seconds drive that knee pull your knee we got five seconds then we're going into
01:07frankensteins and three two and good opposite hand opposite foot touch that toe get your leg all the
01:16way up stretch those hamstrings get those legs going because like i said we got strength and power
01:23we're working on that horsepower i want to see 600 horsepowers today let's get it ramp it up
01:30touch your toes 10 seconds left get your hand to your toe good and three two now we're gonna pull our
01:40hip we're just gonna grab it open it up make sure you keep that balance don't fall like i just did
01:45open it up pull your legs all the way through open and pull open up that growing we want to get
01:52those hips to open up as best as we can and just pull reset and pull reset pull reset this is gonna
02:03be a tough one i'm ready this one's a tough one we got a quad stretch in three seconds and three two
02:11one now just grab pull switch over grab pull you can bend slightly you can grab it bring that heel to
02:20your butt really get that leg and stretch it all the way through because the first workout we're going
02:28right at it we're gonna need your balance good pull pull loosen up those quads loosen up those quads
02:36we got two blocks three sets each okay we're getting started in three two one all right first
02:45exercise we have a curl hinge i want you to grab your medium-sized dumbbell or your heavy dumbbell
02:50you're gonna start off with your knee height with balance you're gonna curl come all the way down
02:57hinge at the hip stand all the way back up and curl do it again all the way down all the way up
03:06and curl you got 15 per side we're getting started in three two and curl here come down bring that dumbbell
03:17below your knee curl come right back down make sure that back leg that is floating is parallel
03:26well and matched up with your torso okay you can slightly bend your knee if you need to brit's not
03:34bending her knee because she has great flexibility in that hamstring but if you see the guys right here
03:41janice is slightly bent at the knee about 10 to 15 degree just because his hamstring might be a little
03:48bit tighter it's a little tight just a little bit tight but he's coming up and he's balancing the entire
03:54time okay this is 10 we have five more bring that knee all the way up keep that back flat we're gonna
04:03flatten that back out mr caliber okay reset if you need to take a second to reset okay good two more
04:12caliber last one squeeze those biceps balance is not easy huh not at all you're gonna need your balance
04:19now switch sides right into it switch it up make sure you curl as you come here curl bring it all
04:26the way back control all right squeeze those biceps bring that dumbbell below the knee good
04:36good now balance is super important we're gonna work unilateral one leg at a time strengthening each leg
04:44at a time this will help you with power this will also help prevent any acl injuries a lot of times
04:51you want to make sure that you strengthen each leg one at a time and learn how to absorb contact by
04:57landing and working on the eccentric phase of every workout good y'all and bring that there drive that
05:06knee all the way through you got five more reps brother you're looking good you're looking good
05:11thanks bro are you guys looking mind your balance okay i want a nice flat back flat here drive his knee
05:20all the way up to the sky and contract his arms at the same time you got two more reps good finish strong
05:29last rep and stop good we have a curtsy hop so i want you to keep that same dumbbell in your hand
05:38you're going to take your outside leg you're going to bring it behind diagonally you're going to drop
05:44both knees okay then you're going to come up and hop make sure when you go back and you descend
05:52your front heel isn't up it is cemented to the ground and then you bring that leg all the way through
05:58and drive that knee high you have 15 per side we're starting in three two go bring it down slow come
06:08up drive right back down drive we're floating right back into it every time we do it drive that
06:17knee high bring it behind diagonally you want to make sure your chest is up the entire time you have
06:25control as you're descending down into your curtsy britney madam hey hey i love your headband
06:35why thank you and four more reps guys good good keep that chest up two more you got one more after
06:45this and switch sides do the same thing right into it and go drive that knee high drive it all the way
06:55through again key to this is making sure you stay up the entire time you're going to feel a nice pull
07:02in your glute if you bring that leg diagonally all the way back the further we move here the more
07:10emphasis you're going to get on your glute please fellas make sure you do it right there's nothing
07:16wrong with having a nice little glute strong glute and ladies make sure you keep it right last one
07:23who doesn't like a strong glute good job keep the same dumbbells in your hand we have a squat twist
07:30okay so you're going to sit here have both feet a little wider than your hips you're going to squeeze
07:38these dumbbells together at your chest you're going to drive down as you come up you're going to pivot
07:42your outside foot and twist come out pivot you have 24 reps once you to pivot keep this weighted here
07:50all right and three two one and go you want it to sit right on your chest as you pivot stay here turn
08:02pivot that outside foot the entire time you're going to work your obliques you're going to drive your butt
08:08low push from the heel your glutes are going to activate doing this front squat is also going to
08:15engage your core make sure both feet are facing forward good good now i want you raffi come here
08:27see has he pivot watch this leg pivot he's protecting his knee by pivoting now he also opened up his feet
08:35a little bit wider so he can go a little deeper on his squat okay if you have a hard time pointing
08:40your feet forward yeah you can open it up right deeper in your squat you can sit down in the pocket
08:46make sure you pivot that outside foot you do not want to put any stress on that knee good you got
08:54a couple more reps two more reps good form this is slow and controlled last one look at the sweat
09:02that's already built up good job we got a squat jack tuck move your weight all right so now we went
09:09from weighted now we're just going to do body weight so you're going to stay down low you're going to
09:14jump in then jump up touch your knees you're going to jump those feet in come up land soft we got 20
09:23reps we're going to get started and three two stay low and go here up down
09:31right here good stay in stay engaged stay there good stay low good brit that's it brit this too easy
09:47for you for you brit no i'm working oh shit that look good though janice i need you to get up baby
09:54clap those knees good come on clap those knees get your knees up get those knees up get that ass up
10:06baby come on two more good stay low last one man last one great job great job take a break right now
10:17grab water all right oh man hey tough shit tough shit we're going to do it all over again
10:25all right that last one's like a nice little cardio burner all right brit brit let's go look good
10:33all right all right we're gonna do our curl hinge okay so i'm gonna demonstrate again all you're gonna
10:39do have one knee up you're gonna curl bring that dumbbell below the knee lock in and then drive right
10:47back up and curl okay we got 15 reps we start in three two i'm coaching and go
10:56good drive all the way down drive that knee up see how she drives her knee up she's controlled she
11:05has a flat back the entire time her back is flat i'm sorry i'm adding so much pressure on her right
11:12now the camera's making her nervous don't be nervous you're doing amazing do you want me to walk off
11:17oh whatever you want you can stay here oh that was so kind of her actually she had no choice in this
11:24i was gonna stay here good drive that knee all the way through control and drive see how flat her
11:34back is she's engaging her hamstring you got five more reps yana straighten that back out baby
11:41straighten it out take a second now here take a re-second take a regroup go right back in okay
11:47bend your knee slightly come up drive your knee this isn't easy i know i know guys this isn't easy
11:52this requires a lot of balance this is working on your proprio receptor you got one more rep yana's
11:57one more uh-uh we're gonna have to finish this good job come up and stop good job so sorry
12:04hey what i want you to do take a break you guys can go yeah all right take a break find your balance
12:11keep going good job that's it curl let's make sure you curl and squeeze it stress that leg all the way
12:19back okay i want you to find a spot to focus on don't look down at your shoes find a fixed point
12:27on the ground that way it'll help you with your balance and it'll also help you keep a flat back
12:33the entire time do not turn your head down this way you're gonna lose your balance okay so stay up
12:40find a fixed point that's good for you hey caliber sir i want you to look at that right there
12:47okay now just stare there and uh-uh take a second you got this right there squeeze your arms are
12:55strong the balance not so much the balance is a whole nother animal we're tackling i need five
13:00more brother right there head must be fixed keep your eyes there good and i want you to start tapping
13:10your foot in the middle okay in the middle like yep right when you get here reset then go right
13:15back down it's okay now you got if you're having a hard time with your balance you can reset you can
13:19tap in the middle okay you got one more rep and then we're going to our curtsy hop and stop good job
13:26keep those dumbbells in your hand you got that curtsy hop so we're gonna bring this leg back
13:32come up and jump bring it back and jump 15 reps per side we're starting in three two and go wrap it
13:43back drive that knee high the further and more diagonal we go the more we're going to engage that
13:50glute engage that glute stay up keep your chest high don't lean for it like this keep your head up
13:58control your balance okay good i can't just go to you it's just too easy drive that knee drive that
14:08knee to the to up but do not give me your dance for me you can show she's a dancer so you can see it
14:15good job you got two more brit last one good job and switch switch it up switch it up i want to see
14:24if you got that dancer knee no dancer no dancer knee today good no dancer knee fitness knee aka silent
14:29killer i love it good yannis chest up stay engaged drop that knee low come up guys drop your knee low
14:38drive that knee high drop your knee low drive that knee high that's it oh i can feel the intensity brewing
14:45the intensity's brewing you need me right now this is where the motivation come in you got three more
14:52brother keep that chest up don't you dip you got you got one more and stop my god way to work baby
15:01we got a squat twist keep those dumbbells in your hand okay don't drop them we just gonna keep rocking
15:08all right rock it right here we're going in five four three two and drive low pivot that outside foot
15:18reset reset reset twist okay twist that hip engage your core work your oblique you also going to be
15:27working your quads your glute your hamstring you should feel it power is important we need to be able
15:38to transfer that power and we're about to transfer that power in the second at the end when we do those
15:45those jumps those jack tucks oh they suck let's go squat down turn get that butt down keep that chest
15:57up are you scared of me no no i mean the jumps oh you're scared of the workout don't be afraid of me
16:03the workout's tough you got four more brother keep that chest up turn bring that butt down
16:09twist guys two more two more keep going last one y'all this turn good job now we got to put that power
16:20to play okay we got those squats those tuck jumps don't go too far guys we're here we're getting started
16:27we got 20 reps these guys are ready i hope you're ready and three two and go here get up glance off
16:36get up land soft yes yes land soft good land soft come on yonis good stay low my brother you're fatiguing
16:50out take a break it's okay if you're like yonis right now fatiguing out i want you to take a break
16:5510 seconds uh-uh you go back in in 10 seconds then you come back and finish okay and five four
17:02three keep going two keep going you guys almost there you got five more reps finish this with me
17:09right here three come on two last one get up
17:15take that break shake it off shake it off shake it off shake it off your legs are shaking oh your legs
17:24shake it on his arm that's okay that's okay you got one more set okay one more set i'm gonna sit this
17:32energized all right all right we got it we got 10 seconds guys you got five seconds we got a curl hinge
17:41we're not wasting time and three two one 15 reps curl bring it down curl bring it down curl float that leg back
17:59as you see if my ankle goes here snap it right back down a rule of thumb push your toe down to the ground
18:08if your foot moves stick that toe down to the ground that'll help you with your balance
18:12okay push your big toe to the ground good yonis keep going good right here now drive up now reset put
18:24your foot down on the ground you don't have to float it back if you if you're losing your balance okay
18:28you can put your foot down on the ground and reset good you got four more okay keep going
18:34you got three more brother yes you got two more two more two more good bend that knee slightly
18:40drive that knee up good no drop foot last one last one nope one strong one i want one more
18:46finish strong and switch sides good job yonis switch it good job good brit brit you're not sweating
18:55i am look close you're sweating no you dropped water on the floor that's not sweat
18:59gosh girls are tough and i'm gonna keep saying it uh-uh no dancer no dancing knee there you go
19:10uh-huh she's just a bad habit she has and that's okay i'm here to fix it good drive your knee up
19:16good i'm not saying that's a bad habit let me say that right that's not what we're asking for
19:23with this workout good job all dancers i appreciate you you guys have the best balance
19:30i'm not a dancer fellas if your balance is shitty this is a workout for you okay tap this foot tap
19:39your foot tap your foot see how he's uh-uh all right that's hard shake it off mr caliber i need you to
19:46shake it off brother yeah i'm trying to be tough and fight me two more come on give me two more
19:50give us two more let's go right there drive your knee now touch the ground tap the ground
19:56tap the ground now reset one more last one last one drive your knee up good tap the ground good job
20:03good job you got a curtsy hop keep those dumbbells in your hand all right curtsy hop and five four
20:11three two bring that leg back jump it up bring it back jump it up bring that knee down
20:20make sure it's diagonal across your body make sure you have the right weight that is challenging you
20:25or if the weight is too heavy you may drop and just use your use your body weight you're going to get
20:31the same the same effect and the same burn okay make sure you're working safely your area your area
20:39is safe your workspace is safe drive this down bring that knee up high you got two more guys
20:46good keep going you got one more brit switch switch quick switch drive your knee good i can't break her
20:56that's okay at the end of this workout i might break you not today huh oh man i could have gave you a
21:03game of thrones reference but i didn't want to not today good keep going drive that knee through
21:10drive it through drive it through come on yannis yannis yeah hey form is everything brother form is
21:17everything take a second forms everything regroup give me two more now okay go bring it all the way
21:23back good last one good job forms everything squat twist keep those dumbbells in your hand keep those
21:31dumbbells in your hand we're going three two one you already know what it is okay you're here pivot that
21:39foot pivot turn pivot i point my feet out a little bit so i can go deeper in my squat you may do the
21:47same thing if you need to but make sure you pivot that outside foot every time okay that rotary power
21:53is what we want turn it brit squeeze those dumbbells together girl uh-huh i want to add more emphasis
22:00on your core when you do that if you hold those dumbbells on your shoulder you're not using your core
22:06as much i want you to stay up and turn good job don't make me have to watch you all right don't
22:14make your coach have to watch you personally keep going four more chest up turn your feet out more
22:21there you go sit down low chest up chest up good last one and stop great job good drop that weight
22:31this is the last move to finish this block we got those squat jack tucks get low hold it down
22:39hold it down for me and three two let's go kill us in and up yeah here yeah here yeah right there
22:50get up right there get up keep going get up keep going and get up that's it yonis get that ass up yonis
23:01go ahead go deep you're halfway there i need you to go down in that gut and go get that heart of yours
23:10go get that heart and show me you gotta go get it out your gut though gotta get it out your gut
23:17it ain't gonna be easy you need three more yonis two more yonis good one more at home guys one more
23:26great job take a minute break grab water right now grab energize grab hydrate grab a kid grab someone
23:35all right oh man oh that's tough that's tough lift up your feet that is tough now all this work don't
23:45mean shit if you at home eating bullshit so make sure that you are on your nutrition make sure you
23:53are making sure your meals are properly balanced you're on your recover you're on your shakeology
23:58i drink shakeology every goddamn day i love it now i'm gonna go ahead and show you the next block of
24:05move we have a reverse lunge lateral raise okay so we're gonna go into a lunge lateral raise
24:13when you lateral raise bring that up to your shoulder also when you lateral raise make sure
24:20both knees are bent at 90 okay so you're here the entire time and you're gonna alternate okay
24:26let's go get it i'm gonna start it with you guys we got 20 reps and three two and go bring it back
24:35step yes i want to see you fly today i want to see you be great today today's a great day today's a
24:44good day to be great good right there bring that knee back keep that chest up do not dip low okay keep
24:53your chest up make sure both knees are 90 degrees good if your weight's too heavy go lighter
25:01you could grab brit how much weight is that seven and a half seven and a half brit's using seven and
25:08a half if that's too heavy for you go to five okay you got two more janice yeah keep going how much
25:14weight is that i don't know seven and a half two yeah he feels like 17 she's using seven and a half
25:23janice is using seven and a half there's no competition all right we got iso shoulder presses
25:31all right grab your medium-sized dumbbell you're gonna be right here you're gonna do 20 reps on one
25:37side 20 reps on the other side okay we're gonna get started and three two one and one two three right
25:49there four five six keep your elbows parallel to the ground make sure those dumbbells go up
25:57your bicep is near your ear okay do not dip i need you to stay in you got two more and hold switch
26:07one brit didn't waste no time three she's moving she's moving to see how she has both elbows at 90
26:15she brings it down to 90 she's not bringing it low she's not bringing it to her obliques
26:19she's staying up the entire time she's bringing it through she got four more three more two more
26:26last one good job we got a side plank tap drop your dumbbells all you're gonna need is your body weight
26:33okay you're gonna grab a towel or if you can use the floor whatever you want to use we're gonna go up
26:38into a side plank you're gonna go up shoulder hip knee ankle all lined up you're gonna stretch
26:47elbow touches your knee then you're gonna go right back out tap touch the ground tap touch the ground
26:55tap touch the ground you have 20 reps per side we're going three two one i'm stretching out
27:04tapping out tap out three four make sure you touch every time i want to see you touch every time guys
27:17every time don't cheat those love handles those love handles ain't cheating on you if you have them
27:25i guarantee you that so burn it off good you got four more stay up
27:31last 19 last one now quick switch grab your towel move right in through we're not wasting and go
27:39see how quick she moved three four good five we're gonna slow it down a little bit six yeah seven
27:47see how her elbows are touching her knee you also see how her shoulder and her elbow is lined up okay
27:55her waist is high she's not dipping at all okay this is going to engage that core we
28:01got five more okay four three two and stop good stay on the ground we got a push-up lateral raise so i
28:11recommend you grabbing a light dumbbell for this two dumbbells you're gonna need so you're gonna get into
28:18a push-up position all you're going to do is go down into a push-up one inch from the ground come
28:24right back up lateral raise right back down now the key to this of keeping your balance is making sure
28:31your feet are wider than your hips so bring your feet out much wider so you have good balance all
28:36right we got 20 reps we're starting and three two one and here raise here raise do not turn your hip
28:49at all i don't want to see this i don't want to see this i don't know what that was but that's not
28:58what i want to see i want to see good strict form good strict push-ups all the way down makes that's it
29:06good i want to see you fly on both sides you see mr caliber right here he has both feet wide
29:14and man he is dripping with sweat working hips and core tight all right squeeze make sure when you
29:26go down you push and squeeze at the top between those shoulder blades and those rum boys you should
29:34hold it and squeeze it three more do not turn those hips good keep going this is hard you can hear
29:43brittany give me one more brit then you take a break good job wow that sucks that wasn't that bad
29:53was it really wasn't that bad grab some water all right because we're going to repeat it all over
30:00again with our lateral and our lunges okay so we're going to lunge backwards and we're going to do a
30:06lateral raise all right you got a few seconds then we get started we got a few seconds fellas and ladies
30:12and three two 20 reps and bring it back right here make sure both knees are parallel that quad face the
30:24sky i need you to bend your back knee it's going to be about an inch from the ground take two to three
30:31steps back okay take a big step back you can't do this taking a short step right here okay i need
30:37to take a further step back every time you do those reverse lunges
30:41good yannis take a break i'm watching you brother take a break it's okay this is not easy so if you
30:50need a break just like yannis now get right back to it take the break five more yannis take a bigger
30:56step back good take that big step back right there keep that chest up my man keep going one more
31:03my man good shit brother good shit grab your heavy dumbbells we got an iso shoulder press yeah i just
31:12forced him to go heavier what we got 20 reps each side and we're starting in five four three two
31:24flex and press right here right there keep those elbows lined up with your shoulder keep it lined up
31:35okay keep it lined up keep it lined up every time don't drop it don't drop it stay up stay up 18 19
31:46switch it hold it yannis let's go baby i'm gonna be on you bend your knees slightly
31:52take the pressure off your lower back but i need you to extend all the way up brother extend all
31:57the way up drop the weight we're gonna go lighter hey drop the weight we're going lighter going lighter
32:02let's go let's go all the way up though four three two good job hey good job bro thanks bro oh my
32:13goodness that was great all right we're not done yet but we're almost there all right we got a side
32:19plank tap okay get down we're in our side plank we're gonna hold and touch all right i'm gonna
32:28you guys start this way i'm gonna start this way i want to balance out my body i only did one side i
32:33want to make sure i'm doing both sides and we're gonna start in three two one make sure you tap
32:41hold it out just like that every time and tap hold it out okay that's what we're doing straighten
32:48those legs out good bring it through straight arm out she's bringing her elbow to knee she's keeping
32:56her core engaged she's keeping her waist up she is not losing focus she's staying strong she's getting
33:04stronger she's got five more left four more left you guys have three more left keep up with the silent
33:11killer and good stop good switch it up switch it up guys y'all about to keep up with brit y'all about
33:22to keep up with the silent killer she don't say nothing but work that's all she does she come here
33:26every day to work you guys come here every day to work i want to make sure you're working just like her
33:31you're not complaining she's not complaining she's doing her job she came to work and then when she
33:38gets off work she's gonna feel accomplished today ain't that right five more now work that ass girl
33:44keep going go get that bonus two stop good good we got our push-up lateral raise all right
33:54silent killer's gonna get a bonus guarantee she ain't got no sick days she shows up to work every day
34:02all right you're gonna show up every day let's go we got 20 reps remember it's a push-up raise
34:09spread your feet wide if you need the balance in three two down then raise control your weight
34:19control your weight now if you're struggling i hear yana's back they're struggling oh i'm good
34:27take the push-up out if you're struggling take that push-up out give me a high plank stay in that
34:35high plank and keep going okay don't stop keep going come on yana's don't stop keep going
34:42that's it yana's aka mr mvp mr mvp yeah get your head up yes sir keep your head up there you go
34:55brother you hear that you hear that that grunt i need five more brother come on and one that's it
35:02two three four five get up two yeah way to work your ass boy way to work it way to work it take
35:15that break take that break you earned that break guys you earned it cool off wipe off we're gonna
35:22repeat it again all right this is our last set our last set already already all right now make sure
35:33you wipe down your area make sure that it's safe it's dry we're gonna get started all right we got
35:39our lungs lateral raise we're starting in three two and reverse and raise good right here steady
35:48we're adding so much manipulation to our legs we're doing upper body on top of it right here
35:57find that balance find your balance find your strong point take advantage of your strong point
36:05take advantage of it good if the weight's too heavy drop the weight if the weight's too light
36:13go up yeah you got a couple more reps come on now 18 that's good chest is up the entire time
36:25last one last one team good uh-uh iso shoulders let's do it and three two we got 20 reps let's go
36:36oh breath oh breath uh-huh see you a dog animal a beast a savage bring those elbows down a little
36:49bit lower right there right there 17 18 19 good now switch i need you to touch my hand every time
36:57that's it that's it good good good good see that right to 90 she ain't going lower than that
37:05she's at the strongest point and she's not breaking it okay five four three two one she never broke
37:13she stayed at her strong point all right get on your side right now we got a side plank tap all right
37:18we're almost finished this wasn't that bad according to me i don't know about you but it wasn't that bad
37:26we're stretching we're tapping we're stretching we're tapping and three two one and out tap out
37:35tap right here keep that hip up the entire time don't bend your knee do not drop your hip okay stay up
37:46stay up straighten your body out yan yan take a second all right take a second take a second now get that ass
37:54right back to it baby good right there straighten your leg out bring your waist up this shit ain't easy
38:00baby this shit ain't easy come on last one good twist sides yanis i'm on your ass yanis
38:10i'm right here baby let's go in three two go and that's it that's it guys finish this shit strong
38:21finish this strong right now okay this is this sucks it hurts it burns get up yeah but you're
38:30gonna stay fighting right yanis you stay fighting you're gonna fight oh why why there's no other
38:37choice there's no other choice this is everything if you want the results you gotta go ahead and go
38:42after it like this last one good job yanis you can't quit on yourself never you got one more guys
38:48this is the last move we gotta push up lateral raise are you ready soldier hell yeah last round
38:56of work baby are you ready soldier yeah let's get it this is the last move and three two let's go
39:03down soldier let's move keep those hips tight i like to get on kevin mr caliber because of his history
39:13yeah he's a proven soldier and i'm gonna get in his ass with it let's go get down soldier good
39:22keep those hips tight soldier what are you here for soldier get strong what are you here for soldier
39:31to get strong let's work it let's get your ass down and up you're halfway there you're not weak are you
39:38hell no weak is for who for the weak the losers throw them off now get right back in you're not
39:47weak brother you're strong you start mentally you're almost there you're almost there soldier
39:53find more soldier don't you quit once come on now i just want you to listen to this work as
39:59keep being strong come on i got this i got it last two go strong and stop soldier no quit no quit
40:11great job great job we're cooling off stay on the ground don't stand up all right we're gonna do a
40:22shoulder stretch that soldier gave it everything you're right here open up you soldiers gave it
40:28everything all you guys are soldiers all you guys are killers every time you come into the gym i want
40:36you to kill it okay every time when i say killer that mean you gave it everything you had at the gym
40:41good now we're gonna stretch your triceps bring that head bring that elbow up pull it reset pull
40:50reset i make weird faces every time i stretch i make this face look that's a weird face
40:58are you making the same face at home i'm pretty sure you are good last one now we're gonna touch our
41:05toe right here then reset switch it over touch reset switch it over touch you're gonna feel a nice
41:16little pull on your hamstring every time you go i want you to stay up go touch your toes then you're
41:22gonna switch right back over this is the last one and then we're gonna do a quad quad stretch quad
41:29quad so come right here create an l and i want you to just hold this and then now lean slightly back
41:37just like this you're gonna get a nice little pull right here and you're gonna feel a little stretch
41:42in your hamstring as well and untuck it let's switch to the other side right here create that l
41:49make sure you lean back guys that was strength and power you really gave it everything one more on each
41:58side right here make sure you hold it pull it back oh last one
42:06good good okay open it up open it up hold it two one good and that's a wrap that's a wrap guys
42:22you came and you crushed it today now make sure tomorrow's your rest day enjoy that rest day stay
42:29hydrated get your protein in get your shakeology in get your recover in okay stay on track follow the
42:36workouts the way i have it structured i'm gonna see you soon hey hey hey
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