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00:09okay welcome to pump we got a little mix-up tonight so we're going to start with a deadlift
00:16so if you grab your bar overhand grip please
00:31let's do this okay roll the shoulders up and back strong brace of the abs brace your core
00:45deadlift forward down and up i think we need more volume don't we you guys keep going
01:00that doesn't work keep going chest up push your bum back that's better
01:07one more deadlift through down pull out up
01:20welcome to operation feeling fine
01:28take a squeeze of the shoulder blades when you roll the bar back
01:36one more next move upright groove up fast freeze hold
01:42slow
01:51now clean and press up up down down see if you can make your bar move vertical straight line all
02:03the way through
02:06four more
02:10bending the knees when you catch the bar now try and catch it under the chin catch it in the
02:16chest
02:19now just the clean and hold
02:23nice
02:25try not to let the bar come above the chin in the clean
02:31now take the bar in the shoulders
02:34squats
02:38hands wider than hips
02:39slow squat
02:42toes out
02:44abs breast tight
02:48you're squeezing your butt
02:50and having the best time doing it
02:58last slow one
02:59double time
03:01double time
03:02down and up
03:03so you want lots of pressure in the heels
03:09chest up
03:13now i feel it fine
03:17now i feel it fine
03:18now i feel it fine
03:18now i feel it fine
03:22now i feel it fine
03:27one more
03:28and bench press to finish the warm up
03:32take a seat
03:33lay back
03:34head on the step
03:35feet on the floor
03:37bring the bar up high
03:40bring it down
03:41two down two up
03:42down and up
03:45bar moves
03:47level with mid chest
03:49soft elbows at the top
03:52and we're ready for some pace
03:54let's go down and up
03:58are we feeling fine yet
04:00now i feel it fine
04:04squeeze the bar at the bottom
04:08warm up those muscles a little quicker
04:14now i feel it fine
04:27now i feel it fine
04:29in a while
04:31but it's probably the most well known
04:33of the older squat tracks
04:36don't go super heavy on this one
04:38it's probably one of the tougher squat tracks
04:44any little niggles around
04:46knees, hips, back
04:49anything like that
04:50let's go lighter
04:53some of the squats in this one
04:55are probably faster than usual
05:00if they're too fast
05:01just reduce the range
05:03okay
05:04try and stay on time
05:06just do shorter squats
05:10are you excited?
05:12have you done this one before?
05:14you're scared?
05:15is anybody else scared?
05:19okay
05:21it's awesome
05:21you're going to have a great time
05:23it's a mashup of three songs
05:25take the bar on the shoulders
05:28set your stance
05:31if you want optional hips
05:34doing this with the hips
05:35doesn't really fit the music
05:36does it?
05:38two down
05:39two up
05:40down
05:41down
05:41down
05:48strong load in the heels
05:50squeeze back
05:52press abs
05:55find your range
05:57especially in these slower ones
05:59we will rock you
06:02we will rock you
06:03Kate and I are going to rock you
06:06from the waist down
06:08at least
06:09we will
06:11we will
06:13rock you
06:14are you all ready to double your tempo?
06:16we will
06:17we will
06:19rock you
06:20here we go
06:21sing it
06:25If it's too fast, do top halves.
06:32Eight more like this.
06:37Lighten up your legs on a Tuesday night.
06:41Now we're going to maintain this pace, but top half only.
06:46Back up.
06:55Two inches lower.
07:01We are putting in the volume all the way to the bottom nine.
07:10Seven.
07:12Six.
07:17Two more.
07:19Stop.
07:22Check it out.
07:24Round two.
07:27Down slow.
07:30And take a pause at the bottom.
07:32Here we go.
07:33Slow.
07:34Hold.
07:35Slowly up.
07:48Don't forget the hold at the bottom.
07:54Leave out the hold now.
07:56Time.
07:57Time.
07:58Up.
07:59Up.
08:05Half.
08:07Time.
08:16Hold at the bottom.
08:18Bottom half singles.
08:20Up.
08:21Time.
08:22Half.
08:23Time.
08:29Stay low.
08:30Work those legs.
08:32If you need two, stay higher.
08:41Up.
08:43Up.
08:45Up.
08:45Up.
08:46Up.
08:47Up.
08:50Up.
08:51Up.
08:52Up.
08:52Up.
08:53A little bit of recovery.
08:54Round three.
08:56We drop and freeze.
08:58And then up and freeze.
09:02You ready Adele?
09:04Legs primed.
09:06Grr.
09:10Ready Peach?
09:15Here we go.
09:17Drop, freeze.
09:17Hold.
09:18Hold.
09:19Drop.
09:21Try.
09:32Little pulses in the middle.
09:35Pulse.
09:3623.
09:3722.
09:3822.
09:39You got mad on your face.
09:40You're big disgrace.
09:42Kicking your crown.
09:42God.
09:4316.
09:4515.
09:50How's your legs?
09:52You're smiling, so you must be liking it.
09:58To the top.
09:59Going pause.
10:01Up pause.
10:04Six to go.
10:07Now's the time to get a lower.
10:17Hold.
10:18Done.
10:21Yes.
10:22I missed that one.
10:26Good work.
10:28Anytime you need the fans on, just let me know.
10:31Usually lots of this and that.
10:33That does the trick.
10:37That was scream if you want to go faster.
10:39It was.
10:40Okay.
10:41Bench press and pick flies.
10:45No push-ups.
10:47Being very kind to you guys lately.
10:50I feel like a push-ups.
10:52You're going to forget how to do them.
10:54If we do this much longer.
10:57Okay.
10:57Do, do, do, do, do, do.
11:00Do, do, do, do, do, do.
11:03Do, do, do, do, do.
11:04Do, do, do, do, do, do.
11:06Do, do, do, do, do, do, do, do, do, do, do.
11:06So have your bar ready.
11:07And have your two plates either side of the step ready to grab for peg flies at the end.
11:19First up, seven billion bench press.
11:24Okay.
11:25Let's do it.
11:26Bring the bar mid-chest.
11:29Start at the bottom.
11:30Hands wider than the shoulders.
11:34Singles.
11:35Up and down.
11:45Nice tight grip at the bottom.
11:48Elbows slightly inwards towards the body.
11:51Up and down.
11:57Now just bottom half.
11:59Half and down.
12:01Keep going.
12:03Keep it down the body.
12:07Yes.
12:09We've got a combo coming.
12:12Two singles to the top.
12:16One slow to the top.
12:18Up, up, down, down.
12:22Two singles.
12:23Just two combos here to start.
12:27Back to the bottom half.
12:31Squeeze it tighter.
12:34Tighter again.
12:37Like you're trying to bend the bar around the body.
12:43Back to the combo.
12:44Two singles.
12:45Up.
12:47One slow.
12:49Use all the music.
12:52And again.
12:57Slow.
12:58Two more combos this time.
13:02Up.
13:02Up.
13:05Up.
13:06Up.
13:07Up.
13:07Up.
13:07Up.
13:14And then pause at the bottom world.
13:18Hands go wider.
13:20Hands go wider.
13:21There is no stopping me.
13:22I do not quit.
13:23I do not keep.
13:24Ready for action.
13:25I've got to be physically fit.
13:27Sit up some buggies and bits.
13:28We're coming back in.
13:29Bottom halves.
13:30Four, three, two, one.
13:32Up.
13:32And down.
13:34This time, elbows go wider with the wider grip.
13:41Keep the bar down, level the brass strap.
13:45Combo, two singles to the top.
13:48Oh yeah, one slow, you know the drill.
13:57Strong, smooth press.
14:00Bottom halves for eight.
14:06Now we feel some heat building.
14:10Use it.
14:12You've earned it.
14:15Four combos on the way, here we go.
14:30Two more combos, then we're done with the bar.
14:35Don't quit now.
14:37You didn't come this far to come this far.
14:47Nice work, bar down.
14:51One plate each hand.
14:55Now bring the plates up.
14:57And then open them out to 45 degrees.
15:01Level with centre chest.
15:02Soften your elbows.
15:04And pulse.
15:05Up, down.
15:07Small pulse, about six inches of movement.
15:11Right at the middle of the range.
15:16Loosen your grip for more.
15:18To the top, open wide.
15:20Two down.
15:21Two, one.
15:22Up, same speed.
15:25Now make sure the plates are not in line with your shoulders.
15:31Keep them down the body.
15:33Stop at halfway.
15:35Six inch pulse.
15:36Up, down.
15:48That's me.
15:49Come to the top.
15:50Open slow again.
15:53Last set.
15:57Use all the music.
15:59I'll go nice and wide.
16:01So your plates come parallel with step.
16:05Give me four more.
16:10Feel what happens when you loosen your grip.
16:13It hurts more.
16:15That's a good thing in this class.
16:18Last one.
16:20Three, two, one.
16:22Done.
16:25Yes.
16:27Chin.
16:30Are we all okay?
16:32I can always tell by how long it takes everybody to get back up.
16:37Okay, so we're going back to our previous pump release for our back track.
16:42This one's called White Flag.
16:46You need a bar and two plates for this one.
16:49So if you're using the plates that you would use for bent over rows on your bar,
16:54you can grab an extra set of plates from the side.
17:05This track has a couple of combos in it,
17:08including the biggest combo that we've ever done in a pump track.
17:20How's your legs?
17:22All the hard ones, yeah.
17:24Feeling mean today.
17:26It's not that bad.
17:27It's epic though.
17:29Okay, grab your bar.
17:31Overhand grip.
17:34Hands just sit outside thighs.
17:37Roll the shoulders back.
17:39Soften the knees, embrace the abs.
17:42Two, two, deadlift to start.
17:44Here we go.
17:49Now keep eyes up, chest up as you come forward.
17:52Keep your back nice and flat and safe.
17:56Four more.
17:58Think about moving with purpose and strength and control.
18:04This next one, stay at the bottom.
18:08Row to the tummy and freeze.
18:10Hold.
18:11Slowly.
18:13Now pull the shoulder blades in to meet at the spine.
18:17One more.
18:19Stand as your arms straighten.
18:21One clean hold.
18:23One clean press.
18:25That's your first combo.
18:27Clean hold.
18:30Clean press.
18:38One more time.
18:44Single upright grooves.
18:47Eight.
18:49Seven.
18:50Six.
18:55Two more.
18:57Active recovery.
18:59Deadlift forward slow.
19:01If you need full rest, take it now.
19:11Deadlift one row at the bottom.
19:17So your full combo coming up.
19:21One deadlift row.
19:22Then two upright grooves.
19:24Then stay with me.
19:26Two upright grooves.
19:29Clean hold.
19:32Clean press.
19:34That's your four moves.
19:36Deadlift row.
19:39Upright for two.
19:41Three.
19:42Clean.
19:44Lead with the elbows.
19:46Clean press.
19:48And we've got it.
19:54No white flags waving.
20:02Last time.
20:04For now.
20:14Take a pause.
20:16Set the bar down.
20:17Shake it out.
20:19Give your shoulders a good roll.
20:21Grab your plates.
20:28Okay.
20:30A couple of different moves here.
20:32We're going to start with a deadlift rear fly.
20:36Just bring your plates like this.
20:37Soften your elbows.
20:39Push your bum back.
20:40Move on wide.
20:42Two-two.
20:43Down.
20:43Down.
20:44Up.
20:45Up.
20:47It's like a bow in karate.
20:49Keep your chest lifted.
20:52Stay down this time.
20:53Knuckles forward.
20:54Six rows.
20:55Six.
20:56Five.
20:58Four.
20:59Three.
21:01Two.
21:02Turn the hands.
21:03Rear fly slow.
21:05All of that one more time.
21:08Six.
21:09Five.
21:11Now squeeze those elbows high.
21:14Two.
21:15Rear fly slow.
21:17We're not done.
21:18Row then extend.
21:20We've only four of these.
21:22Stay strong.
21:23One.
21:23Three.
21:26Two.
21:31Stand tall.
21:33Roll the shoulders.
21:34Plates down.
21:37The four move combo to finish.
21:41Bar up.
21:47Ready?
21:49It's not so bad.
21:51Deadlift row.
21:52Let's go.
21:55Two uprights.
21:56Clean.
21:59Add the press.
22:02One down.
22:03Three to go.
22:12Don't give up the fight.
22:14Give up the fight.
22:16Give up the fight.
22:17Give up the fight.
22:18Oh.
22:19Oh.
22:28Last time.
22:36In the clean and press.
22:38Hold at the top.
22:40Hold.
22:41And slow.
22:44Yes.
22:45And down.
22:49Well done.
22:52Tune.
22:53Shoulders.
22:54To finish.
22:56Bar for shoulder press.
22:58And some more upright rows.
23:00Not many upright rows.
23:03And two plates.
23:11Everybody okay so far?
23:13Everybody okay so far?
23:18I hope so.
23:20I hope so.
23:23So we're going to start with the plates.
23:25Round one.
23:26Round three.
23:27On the plates.
23:29Yes.
23:30Yes.
23:31Yes.
23:32Do you really want the hands on?
23:35No?
23:36No?
23:37Okay.
23:37Not working hard enough.
23:39That's what that says to me.
23:44Okay.
23:45Lateral raise.
23:48Grab your plates.
23:50Turn it up.
23:52Let's turn it up.
23:54So sit.
23:54Feet under hips.
23:56Bend the elbows.
23:58Forearms parallel to the floor.
24:00Shoulders back.
24:01Lift elbows.
24:02Shoulder height slow.
24:04Back down.
24:06No higher than shoulders.
24:08And try and keep your wrists nice and straight and strong.
24:15All the music.
24:17Don't be too quiet.
24:19I'd rather get real loud.
24:23We're going to start a riot.
24:26Come on, show you how.
24:28Aye.
24:28Up fast freeze.
24:31Let's get a little bit.
24:32Be dancing.
24:33Do you like this tune?
24:35Let's get a little bit.
24:35How could you not love this?
24:38Can I get a little bit.
24:39Takes your mind off the T&A.
24:41Eight singles.
24:43Turn it up.
24:45Let's see how far we can go.
24:47In this last track.
24:49Turn it up.
24:51Until we feel it down.
24:52Two more.
24:55Turn it up.
24:55To the bar.
24:58Feet under hips.
24:59Overhand grip.
25:01We got upright rows.
25:04Up and freeze to start.
25:06There's only 12 upright rows.
25:08Three, two, one.
25:10Full freeze.
25:11Slow.
25:12Let's get a little bit louder.
25:14Let's get a little bit louder.
25:15Hello, Summer.
25:16Summer, you should be up with a wee junior bar.
25:22Let's get a little bit louder.
25:24Rip that bar up.
25:26Catch it mid-chest.
25:28Pull the shoulders up and back at the top.
25:32Flip the bar.
25:33Step back.
25:34Shoulder press.
25:36Up.
25:37Down.
25:39Bend your front knee.
25:41Push your heel into the floor.
25:43Up and down.
25:44Up and down.
25:45Up and down.
25:46Two more.
25:48Hold.
25:49Swap.
25:52All right.
25:54This one's a little bit more mean.
25:57It's called Around the World.
26:00We're going to go super slow.
26:02Bring it all the way above head.
26:04Rotating.
26:06Level with the shoulders.
26:08Keep.
26:08So rotate.
26:10Palms face the floor.
26:11Shoulder level.
26:19It's like some sort of interpretive dance.
26:22That's what it looks like from up here.
26:24Interpretive dance.
26:29It's fun, isn't it, Samantha?
26:37And the timing's all over the place because I'm talking.
26:40Bring it out.
26:41Level with shoulders.
26:41Freeze here.
26:43High laterals.
26:44Singles.
26:45Up.
26:45Down.
26:47Woo.
26:48There's only eight.
26:54Two.
26:56One.
26:57And down.
26:59Shake it out.
27:0020 shoulder press to finish.
27:03We can do that.
27:05Can't we?
27:06Yes.
27:07Bar up.
27:08Bar up.
27:10Slow to start.
27:12Let's get a little bit louder.
27:15Let's get a little bit louder.
27:19Let's get a little bit louder.
27:19Get a little bit louder.
27:21Ready for a little bit louder.
27:22Ready for a big finish.
27:23Singles.
27:2416.
27:25If you miss any, it's okay.
27:28But don't quit.
27:30You can also bend the knee.
27:32Help give it a boost.
27:35Last eight.
27:42Woo.
27:44Four.
27:45Three.
27:47Two.
27:48Up and hold.
27:50And done.
27:52Yeah.
27:54Nice.
27:55Good job.
27:58Well done.
28:05Great work, guys.
28:06Take some time to stretch now after class.
28:11And if you have any questions, let us know.
28:15And if you can give your equipment a little wipe down, that'd be great.
28:18All right, we're going to start the core class in about five or six minutes.
28:28That's all it was.
28:29So I gave it up.
28:33Well, no, when I still want to run.
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