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00:00High step for some bench press. We're going to do that in the warm up as well. Some extra
00:05plates as well as your bar which you're going to grab now to start your warm up with a deadlift.
00:15Okay, let's grab your bar, feet under hips.
00:25Okay, roll your shoulders up and back.
00:32Hinge from the hips. Down and up. Push your bum back, slide the bar down to the knees.
00:43Keeping chest lifted and shoulders back.
00:50Tummy muscles are braced tight. It helps support the back.
00:56One more.
00:58Now, deadlift and one row.
01:01Down, row, out, up.
01:09We're going to transition to a little combination.
01:14Two single upright rows.
01:17One.
01:18Two deadlift row.
01:21Two upright rows.
01:24Elbows high.
01:26Bar to mid chest.
01:29Two more.
01:34Nice.
01:39Warming up the back and shoulders.
01:42Last time.
01:44Now, clean and press the bar up.
01:47Onto the shoulders.
01:49Set your feet wider than hips.
01:51Toes turn out.
01:53Slow squat.
02:01Push the knees out over middle toes.
02:05Keep the heels locked down.
02:08Chest up.
02:11Aiming for about knee level or chest above with the back.
02:16A little lower if you can.
02:23Now, don't rush in.
02:28One more.
02:31Single time.
02:33Here we go.
02:33Down and up.
02:39Big push through the heels at the bottom.
02:42Let's get these legs and glitz nice and warm for our first working track.
02:48Eight.
02:50Seven.
02:56Last four here.
03:02Now, hold.
03:03Bring the bar to the chest.
03:05Hands come in.
03:06One foot back.
03:08Lift your back heel.
03:09Press your front heel down.
03:11We've got a slow shoulder press.
03:14Up.
03:16Dive.
03:24We're not here for long.
03:26But your next one.
03:27Up fast and freeze.
03:30This tempo you'll see.
03:32In most of the tracks.
03:35Through the night.
03:38One more.
03:39One more.
03:41All right.
03:43Take a seat on the edge of the bench.
03:45Lay back.
03:46Bring the bar up above mid-chest.
03:51Arms fully extended.
03:53Hands a little wider than the body.
03:56And we're going to go single time.
03:58Down and up.
03:59Here we go.
04:00Down and up.
04:03A couple of things that are important here.
04:08Elbows slightly inwards as the bar comes down.
04:12And elbows soft at the top.
04:13Down and up.
04:14Down and up.
04:15Down and up.
04:16Other than that.
04:17The positioning of the bar.
04:19Mid-chest.
04:21Pretty important.
04:23To keep your shoulders from overloading.
04:26To keep your whole upper body stronger.
04:29Hold.
04:31Warm up done.
04:32Down and up.
04:34Okay.
04:35Do we need fans on yet?
04:37Are we okay?
04:39No?
04:40Okay.
04:43Don't be shy if you need them on.
04:47Okay.
04:48Now, our squat track.
04:50All legs.
04:51So you can either use a bar.
04:52You can go same weight.
04:53You can go heavier.
04:54Or you can use a plate at the chest.
04:58If you're new or haven't done pump or squats in a good while.
05:03Stick with warm up weight.
05:05Just focus on good technique.
05:11Okay.
05:19So one of the little features of pump 81 is introducing and transitioning into double pulses and triple pulses.
05:28And we're going to do that in some of the squats here.
05:32It just changes the feel of it a little.
05:35If you're putting the bar on your back, make sure it's on the shoulders.
05:40Turn the toes out.
05:41Brace the abs.
05:43Squat.
05:43Two down, two up.
05:48If you miss any, it's okay.
05:51Just come back in.
05:52Work hard when you're in.
05:55My big pressure through the heels.
05:57One inch lower.
06:03Your other challenge.
06:05Don't come up before me.
06:07Stay in time.
06:08Time under tension.
06:11Double time.
06:13Drive.
06:14Go.
06:14Down and push.
06:16It's only eight in this set.
06:21Down and up.
06:27Drop, freeze.
06:29Hold.
06:30And slow.
06:32So feel the squeeze at the bottom in the tummy muscles and your glitz.
06:39We're going to transition to double pulse at the bottom.
06:43Pulse.
06:44Pulse.
06:46Pulse.
06:46Pulse.
06:47Pulse.
06:49Pulse.
06:49Pulse.
06:53One more.
06:56Hold at the top.
06:57Shake it out.
06:59Now, if you want more, take your feet a little wider, back in, two down, two up.
07:08Anytime you need, bring the feet back in, if the wide squats aren't for you.
07:17Especially if this happens, don't let that happen.
07:21Keep the knees out, and butt squeezed.
07:24Next, such sweet nothing.
07:34Singles, double time, seven.
07:41Now, dig the heels to the floor harder, push.
07:46Yes, two, drop and freeze.
07:51Hold, slow.
07:54For me, I'll let it go, cause I swallow.
08:01Are we feeling it yet?
08:03Two pulses right at the bottom.
08:06Pulse, pulse, slow.
08:12Oh, it's the coming up slow.
08:15That's the killer.
08:18Take a pause, shake it out.
08:21All right.
08:23One round to go.
08:25Slightly tougher.
08:27But we got this.
08:32Okay, normal stance.
08:34Two down, two up.
08:35Go.
08:35And it's hard to learn.
08:38And it's hard to learn.
08:40And it's hard to learn.
08:40And your game is so sweet, loving.
08:43Sweet, loving.
08:45Sweet, loving.
08:45Sweet, loving.
08:47We go back to the double pulse.
08:50Pulse, pulse, slow.
09:00We transition.
09:03Triple pulse.
09:05Three, two, one, slow.
09:13Woo.
09:16Legs are torched now.
09:18Singles to the end.
09:20Done.
09:21Yes.
09:23And it's a big set.
09:2520 to go.
09:28If you miss any, it's okay.
09:31Just make it look good, okay?
09:33How do you miss any and make it look good?
09:35That doesn't work, does it, Claire?
09:45Come on, make those legs feel angry with you.
09:49Eight.
09:51Seven.
09:55Last four.
09:57Oh.
10:00Two.
10:02Hold.
10:04Done.
10:05Nice.
10:09Okay, good work.
10:11So for this next one, upper body training, from here on in, we're going to focus on mostly
10:18your pushing muscles.
10:20So chest, arms, shoulders.
10:24So you need a bar for bench press and two weights for pec flies on each hand.
10:41So while you're setting up, I'm going to show you quickly the pec fly, which we do in round two.
10:49So plates above mid-chest, you're going to open level with center chest, soft elbows.
10:57It's not this.
10:59It's not this.
10:59I see this a lot.
11:01Bring them down, so you feel it in your chest muscles.
11:06Grab your bar, please.
11:08Have your plates close by.
11:12Hands nice and wide for set one, mid-chest, two up, two down.
11:18Up, up, down, down.
11:21Keep going.
11:24Smooth with the music.
11:25Slow up, slow down.
11:29Let's spend time.
11:32Slow up, and down.
11:37Up, nine.
11:39Fast up and freeze.
11:41Up, and slow.
11:45Up, and slow.
11:47Keep it coming.
11:48Up, and slow.
11:51Nice.
11:53Super slow on the way down.
11:58One more like that.
12:01From the top, two up, two down.
12:04Up, up, down, down.
12:09That was very confusing.
12:11Same from the top.
12:12I didn't mean from the top down.
12:14I meant from the top of the workout.
12:18Slow.
12:20Slow.
12:21Non-stop movement.
12:24Now start to squeeze your bar a little tighter.
12:28Especially on the way down.
12:31And double your tempo for me.
12:34Up, down.
12:36Big squeeze on the bar.
12:40Elbows come wide.
12:42If your hands are wide.
12:47Eight to go.
12:53The best thing you can do right now is keep that bar mid-chest.
12:57And keep going.
13:00Last two.
13:01We're going to swap to your plates now.
13:05Keep the bar close.
13:06We come back to it.
13:11Bring the plates up.
13:13Soften the elbows.
13:16Keep the head on the floor.
13:17For this step.
13:19Two down, two up.
13:20Down.
13:21And up.
13:25The plates come down roughly level.
13:29With your step.
13:32Now, double pulse at the bottom.
13:35Pulse.
13:36Pulse.
13:37Slowly up.
13:38Pulse.
13:40Pulse.
13:40We have done this tempo before.
13:45And just like in the squats, we transition to triple pulse.
13:50Three, two, one, and up.
13:54Three, two, one, and up.
13:59That's it.
14:00Keep the down mid-chest.
14:03Single time.
14:05Out and up.
14:07Out and in.
14:11Now, try this.
14:14Relax your grip a little bit on the plates.
14:17And feel how that challenges your muscles.
14:20Eight.
14:22Seven.
14:26Last four.
14:32Two.
14:34One.
14:35Plates down.
14:37Back to the bar.
14:39A little narrower with your grip width.
14:41Back to where it usually is.
14:43From the top.
14:44Lower towards the chest.
14:47And press back up.
14:49So we come down.
14:50Down.
14:51Up.
14:52Up.
14:54So changing the direction of the starting movement now.
14:59Four more like this.
15:01Slow.
15:04Slow.
15:08Down.
15:09Down.
15:10Up.
15:11Up.
15:11One more.
15:13Now drop and catch just above chest.
15:16Catch.
15:17And slow.
15:19Catch.
15:21And slow.
15:22Yes.
15:28Alright.
15:29Two down.
15:30Two up.
15:31Down.
15:32Down.
15:33Up.
15:34Up.
15:36This is where it becomes about the repetition.
15:39The volume of work challenges your muscles without needing a super heavy bar.
15:48Nice.
15:50Come on.
15:51Aim for non-stop movement if you can.
15:56And gird your loins for the last set.
15:59Double time.
16:01Down, up.
16:01Go.
16:02Down.
16:02Up.
16:0315.
16:07Squeeze the bar again if you can.
16:10get as much from this
16:14as possible
16:168
16:187
16:21come on don't give up
16:244
16:263
16:282
16:30last rep
16:31and bar down
16:34love it
16:37alright
16:39time to train the back muscles now
16:41all the pulling muscles
16:44maybe a little
16:45heavier on the bar
16:47depending on how you feel
16:49or if you have any issues with
16:52elbows, shoulders
16:54back
16:59now the plates
17:02for the hand
17:03we're going to use two single plates as well
17:05so if you're going to use blues
17:07or yellows for that
17:10and you have them on the bar
17:11just grab an extra set
17:26okay four rounds of work
17:29three with a bar
17:30one with the plates
17:31so grab your bar for me
17:33feet under hips
17:35hands outside thighs
17:37shoulders back
17:39we're going to do a super slow deadlift
17:43four down
17:44four
17:45three
17:45two
17:46one
17:47slow
17:48this is a good way to train your posture
17:51keep your back flat
17:53all the way down
17:54and all the way up
17:56now quicken it up a little bit
17:58two down
17:59down
18:00down
18:00up
18:01yes
18:04shoulders come back at the top
18:06and squeeze your butt
18:08to reset posture
18:11new move coming
18:12clean and hold
18:14catch
18:16elbows lead up
18:17up and under
18:18yes
18:21that way you hit the back muscles
18:25now combo
18:26one deadlift row
18:28down
18:30one clean and press
18:34same combo again
18:36if the clean and press
18:38isn't for you
18:39you can do a clean
18:41or another deadlift row
18:43you choose
18:48in the clean and press
18:49elbows in front of the face
18:51at the top
18:52and heels down
18:53last time
18:57all right
18:58set the bar down
18:59grab your plates
19:00on each hand
19:05now lean forward
19:09show me your knuckles
19:10we're going to row slowly
19:13then extend
19:14row
19:15extend to the side
19:17back in
19:19now lean forward more
19:23so we hit the back muscles
19:27hold here
19:28we're going to do that again
19:30but we're going to do it faster
19:32three
19:33two
19:34one
19:34go
19:35up
19:35out
19:36in
19:37and down
19:41keep trying to bring the chest
19:43more lower towards the floor
19:45but still lifted
19:48four more
19:50if your back is feeling it
19:52you can stand
19:54take a break
19:54and come back in
19:55but if you're bent forward
19:57come right forward
19:58come right forward
20:00last time
20:02triple pulse row
20:04just the up
20:04three
20:05two
20:06one
20:10one more
20:13quick change to the bar
20:18single upright row
20:20up
20:22we've got a combo
20:25one clean and press
20:27go
20:27up
20:28and two upright rows
20:33yes
20:33clean press
20:36two uprights
20:38elbows high
20:38come on
20:40rip the bar up
20:40away from the floor
20:48one more
20:48one more combo
20:52but we're not done
20:53with this set
20:55just the clean and press
20:57eight
20:59if you need the alternative
21:01it's a dead lift row
21:03or
21:04just stand and smile
21:06like you mean it
21:13watch the movement
21:14of my elbows
21:16up and under
21:17fast
21:25easy down
21:26shake it out
21:28we're gonna do that
21:29again
21:32we're ready
21:33keep the pressure on
21:35bar up
21:38this is the part that changes you
21:40single upright row
21:43four
21:45three
21:47two
21:48combo
21:49clean press
21:50clean press
21:52to the upright rows
21:58now in your upright rows
22:00keep your elbows
22:02above the bar
22:03so put your elbows
22:04to your shoulders
22:09the bar just comes to mid chest
22:11elbows above
22:15are we feeling it
22:17last round
22:19clean press
22:20eight
22:24I was tempted
22:26to mix this
22:27to be sixteen
22:29and then a wide stop
22:34four more
22:45one more
22:46yes
22:48nice
22:49easy down
22:53one more
22:54shoulders
22:56lighter bar for this one
22:59if you went heavier
23:03are we still not needing fans
23:05no
23:05are we cold
23:06do you know if you're cold
23:08you're definitely not working hard enough
23:15so you need two plates for this one as well
23:20if you're new or newish
23:22to the class
23:23go for yellows
23:25otherwise
23:26try the blues
23:32the bar we use
23:33the bar we use less
23:34in this track
23:37although it may not feel like that at the end
23:46okay so there's a move in this
23:49which is a little different
23:50it's one we've done now and again over the years
23:53but if you haven't done it before
23:54it can be a bit
23:56what's that
23:57it's called a mac raise
23:59so at the start we do it slowly
24:01so it looks like this at the top
24:03so plate just tucked in below the armpit
24:07another arm out straight
24:09so you've got like a rotation
24:11so you're pulling back twisting
24:13you know like a bow and arrow kind of move
24:15but
24:16okay
24:17we're good
24:19and when we do that move
24:20alternate sides
24:24chin
24:26grab your plates
24:29always bring them back to two straight arms
24:31now macro is slow
24:33up
24:34oh wait
24:35wait
24:36come in too early
24:37here we go
24:40we've got to work to the beat
24:42especially when the song says feel the beat
24:44they don't come higher than the shoulder
24:49up fast freeze
24:51up
24:53so the arm that goes straight
24:55it's straight out in front of your other shoulder
24:57okay
24:58it's not to the corner
25:02leave out the pause
25:03singles
25:0416
25:0615
25:10don't go too high with the plates
25:12shoulder height only or chest height
25:16eight more
25:21never mind the beat
25:23feel more than that
25:28two more
25:32well done
25:32take your two plates
25:34put them together
25:35to make one heavier plate
25:37watch this
25:39front raise
25:41the plate
25:44comes only high enough
25:45that you can see over the top
25:48for now
25:56squeeze your bum
25:57to help keep good posture
25:58so you're not leaning back
26:00we want to isolate shoulders
26:02now up fast
26:04freeze
26:05hold
26:06slowly
26:16two more
26:19you do one more like that
26:21watch me though
26:24let's go
26:25up
26:26in
26:27out
26:28down
26:32level
26:33level
26:33over the chest
26:33for now
26:37four more times
26:47on the next one
26:49hold extended
26:50lift to 45 degrees
26:52slow
26:53up
26:53and down
26:55just to 45 degrees
26:57we're not here for long
27:00oh
27:03eight singles
27:05eight
27:06anything higher than the head
27:09is good
27:12four
27:13hello shoulders
27:15two
27:16one
27:18down
27:21grab your bar
27:22last round
27:24that was a bit spicy
27:31whose butt was squeezing so hard that it's cramped
27:35slow upright row
27:47nice and slow
27:48elbows high
27:50that's it
27:51now next one
27:53clean elbows under
27:55up and under
27:56release
27:59we are so close to the end
28:01now
28:07two more
28:08on the last one
28:10we're gonna hold
28:12step one foot back
28:14shoulder press
28:15singles
28:16up
28:16down
28:17six
28:18five
28:20don't be fooled by the number
28:22three
28:23two
28:25hold at the chest
28:27wait
28:27go again
28:29seven
28:30six
28:31if you need
28:32bend the knee
28:33and boost it
28:36three
28:37two
28:39one
28:40hold
28:40last set
28:42bigger
28:45final round
28:47keep going
28:54eight to go
28:56if you miss any
28:57it's okay
28:59but come back in
29:00okay
29:06two
29:08one
29:09and
29:10done
29:11I made it
29:13well done guys
29:16good work
29:17that was pump
29:1981
29:21take time to stretch after that now
29:24after class
29:25and if you can give your equipment
29:26a wipe down
29:27with one of the blue cloths
29:29and some spray
29:31that'd be great
29:32thank you so much
29:34I hope you enjoyed that
29:38so we've got body combat
29:39starting
29:40nine minutes
29:42if you fancy sticking around for that
29:45we can get you booked in
29:47thank you
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