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00:00But after our warm-up, we have squats, chest, back, with lots of clean and press to burden
00:07the shoulders up before we then move to core.
00:11So plan about with a format of dropping the shoulder track.
00:14You'll be happy about that.
00:17Okay, we're good to go.
00:18I'm right here.
00:21One, two, one, two.
00:23One, two.
00:24Okay.
00:27So light bar for the warm-up.
00:30We're going to start with some deadlifts.
00:32So overhand grip on the bar.
00:34Set the feet under the hips.
00:37Smile.
00:38Go on.
00:39Go on.
00:41Roll the shoulders up, back, down.
00:46Deadlift forward.
00:48Down.
00:49And up.
00:51A little bit more volume.
00:54So push the hips back for the hinge.
01:00That's better.
01:01Down slow.
01:02Two rows.
01:03Down.
01:04Two.
01:06One.
01:08And stand.
01:10It's a nice slow move.
01:12Bar to the knees.
01:14Squeeze the shoulder blades in the row.
01:17Three more times.
01:18Down.
01:22Are we happy it's Friday?
01:25Yes.
01:28All right.
01:29Time to move a little bit faster.
01:31One deadlift row.
01:33Hinge.
01:34Two upright rows.
01:36Single time.
01:37Two.
01:38One.
01:39Deadlift row.
01:42Now, what have we not done yet?
01:44Best move ever.
01:46Clean and press.
01:48Both.
01:49Push.
01:50Catch.
01:51Release.
01:53Keep the bar in close to the body.
01:55And keep the heels on the floor when we press overhead.
02:01Four down.
02:02Four to go.
02:09Last two.
02:12On the last one, take the bar to the shoulders.
02:16And set the feet wider than the hips.
02:21Angle the toes out.
02:23Brace the core.
02:25Wait for it, Daniel.
02:29Two, two squat.
02:30Let's go.
02:30Down and up.
02:32So, hips go back and bend down.
02:37Abs braced.
02:40Chest lifted.
02:48The next move, drop and freeze.
02:53So you can use your abs as a handbrake to stop you at the bottom.
02:58And then slowly up.
03:03Next move, one and a half.
03:06So, bottom, middle, bottom, top.
03:11Bottom, middle, bottom, top.
03:18Last one.
03:20Ready?
03:21Single time.
03:23And up.
03:26Brace that core.
03:28Push your knees out.
03:31Over the middle toes.
03:32To really activate the glutes.
03:36Halfway.
03:38Eight to go.
03:47Breathe.
03:49Push your knees.
03:50Now, break the bar to the collarbone.
03:57Set one foot back.
03:59Get to the front leg.
04:03Slow shoulder press.
04:06Up.
04:07And down.
04:09Soft elbows at the top.
04:13Glutes squeezed.
04:15To protect your lower back.
04:22One more.
04:26Up fast and freeze.
04:28So push.
04:29Catch.
04:31Slow return.
04:37On the next one.
04:39Down to the step.
04:42Down to the step.
04:43Down to the bench.
04:44For some bench press.
04:48Fire over the chest.
04:50Slow press.
04:52Up.
04:52And down.
04:54Hands just outside shoulders.
04:56Sixteen singles.
05:02So keep the bar.
05:04Down over the chest.
05:07Don't let it creep up.
05:09Over towards the shoulders.
05:12Eight to go.
05:17Nice.
05:21Four.
05:23Three.
05:25Two.
05:27One.
05:28Done.
05:30Just like that.
05:32Okay.
05:34Time for some squats.
05:39So.
05:40Maybe anything up to a full bar.
05:42Or double your warm up weight.
05:45We've got four rounds.
05:50All done.
05:53To a combo of Bon Jovi and Pitbull.
05:58Woo.
06:05So.
06:08Did you?
06:08You should have said.
06:10We'll have picked something else.
06:13Okay.
06:14If you're ready.
06:16Clean and press the bar.
06:17Up onto the meaty part of the shoulders.
06:20Okay.
06:21Now don't have the bar sitting high.
06:24Set the feet wide.
06:26And go the toes.
06:28We ready?
06:30Two-two squat.
06:31Down.
06:32And up.
06:34Now.
06:34Just like in the warm up.
06:36Brace the core.
06:38Hips go back and down.
06:44Four more.
06:53One more.
06:55Once more.
06:56Then a little pause.
07:00Ready?
07:02Singles.
07:05Take the chest.
07:09Nice.
07:09Nice, four, three, one more time, two singles, one drop, freeze, up slow, two singles, drop,
07:27freeze, now back to slow, two, two time, so we did slow, then we did explosive, now we're
07:39back to slow, back to explosive, three singles, one drop, freeze, once more, ride the combo,
07:59round one done, shake it out, round two, straight forward, 16 singles, that's all there is in
08:13it, ready, let's go, it's now or never, to get stronger, fitter,
08:27hop here,
08:30it's my,
08:32it's my life,
08:42three, two,
08:44we're halfway,
08:48two runs done, two to go, reset,
08:54two to time,
08:58we know the technique,
09:01so let's make the second half about range of motion,
09:08Can we get a little bit deeper into the squat?
09:14Can we get the hips to knee height?
09:23Pause at the top.
09:27Singles.
09:41Combo.
09:42Two singles.
09:44One drop, freeze.
09:49Two singles.
09:53Drop, freeze.
09:55Back to slow.
09:57Two, two, two.
09:58Now you're never.
10:09We're back to the combo.
10:12Two singles.
10:14Drop and freeze.
10:17Just once more.
10:24Pause.
10:30One round to go.
10:33One small little round.
10:37Sixteen singles.
10:39And we're done.
10:47Last chance to get the hips down to knee height.
10:56Halfway.
10:58Eight.
11:00Seven.
11:02Seven.
11:07Three.
11:09Two.
11:11One.
11:12It's my life.
11:14It's my life.
11:15Yes.
11:17Awesome.
11:18Okay.
11:20Chest track.
11:21Bench press.
11:22Peck flies.
11:22That's it.
11:23So choose your bar for bench press.
11:26Have your plates.
11:27Close by for pec flies.
11:41So two rounds of bench press.
11:43We're going to do normal grip width in the first set.
11:46And then take the hands wider to increase intensity.
11:52We're all good so far.
11:55Having a good Friday.
12:00Sixteen in here.
12:01That's the warmest I've seen it this year yet.
12:07Okay.
12:08So we're going to start at the top instead of the bottom.
12:14Let's do this.
12:16What a tune.
12:18A little bit of vintage see ya.
12:21So bar level with your brass strap.
12:24At the top.
12:25David's not wearing one.
12:27He's getting a bit cheeky.
12:29Harlot yard, David.
12:31Middle knuckles up.
12:32Two down.
12:33Two up.
12:34Let's go.
12:34Down.
12:35Down.
12:36Up.
12:37Up.
12:38Elbows are soft at the top.
12:40And you've got constant movements.
12:43Using all the music.
12:47So be a bit slow on the way up.
12:50Keeping the bar coming down to mid chest.
13:00We're going to double our tempo.
13:02Tighten your grip.
13:04Time.
13:05Up.
13:08Move your body.
13:12Up.
13:15Stay with it.
13:17Eight more.
13:19Eight.
13:21Seven.
13:22Six.
13:24Five.
13:28We've got a little kicker coming.
13:31We've got triple pulse.
13:33One inch above chest.
13:34Three.
13:35Two.
13:36One.
13:36Drive it up.
13:38Pulse.
13:39Pulse.
13:39Pulse and lift.
13:41Now squeeze it tighter at the bottom.
13:43And you're trying to bend the bar.
13:47Hold at the top.
13:49Good.
13:50All right.
13:50Bring it back to chest.
13:52Slide your hands wider.
13:53Bring it back to the top.
13:55Two down.
13:56Two up.
13:57Down.
13:57Down.
13:58Up.
13:59Up.
14:02So with your hands wider.
14:04Let your elbows come wider as well.
14:08And I'm up and watching.
14:09So I want to see constant movement.
14:13Don't brush it on the way up.
14:15Down.
14:16Down.
14:17Double time.
14:19Down.
14:20Up.
14:21Down.
14:22Up.
14:22Down.
14:24Up.
14:25If you're going faster than the beat, your bar's too light.
14:32Keep going.
14:39Are you squeezing?
14:44Two more.
14:47Triple pulse right to the chest.
14:49One.
14:50Two.
14:51Three.
14:51And up.
14:55Keep the width across the chest.
14:58And the squeeze to push it.
15:00Last time.
15:01All right.
15:02Bar down.
15:04Grab your plates.
15:10Bring them up mid-chest.
15:13Small bend in the elbows.
15:16We're going to go two down, two up.
15:19Wait for it.
15:22There we go.
15:23Down.
15:24Down.
15:25Up.
15:25Up.
15:27Keep the same bend in the elbows all the way through.
15:30And lighten your grip a little.
15:35We've got four more like that.
15:41Take that slow control movement.
15:46We're going to make this spicy as well.
15:49Stop at 45 degrees.
15:51Triple pulse.
15:52Pulse.
15:53Three, two, one.
15:55Stay wide.
15:57Pulse.
15:58Pulse.
15:59Pulse.
16:00And try to relax your grip.
16:05Back to the top.
16:07Open slow.
16:11Down.
16:13Down.
16:13Up.
16:14Up.
16:16Up.
16:21And hold.
16:25Yes.
16:26Nicely done.
16:28Come on up.
16:32All right.
16:33We've got our back track.
16:36we have 37 cleaning presses that makes up for not having a shoulder track tonight
16:47so any issues with shoulders elbows anything like that maybe go a little lighter than normal
16:59this is just lots of deadlifts and cleans and cleaning presses simple challenging and a great
17:08tune to work too then we got a fun core track and when i say fun that usually means it's
17:16brutal
17:19all right daniel are you excited you can bench press heavier than that you're stronger than you think
17:26that's a compliment daniel that's a compliment heavier next time
17:38okay hands outside thighs shoulders back two two deadlift
17:45down and up this song came on the radio the other day and i was like i have a pump
17:51routine for this
17:53this is awesome
17:56now clean and hold the chest catch vertical movement so bring the elbows up and under the bar
18:05nice and fast
18:10clean and press up yes if you need an option any time you can do a deadlift row
18:25can't let go
18:32three more
18:35one more
18:43back to the clean and hold catch release
18:50nice
18:54try and pull the elbows up instead of the hands
18:59and hold
19:00bar down shake it out
19:02you're going to need to save your grip in this
19:04and there's a lot
19:10all right
19:11bar back up when you're ready
19:22cast
19:27hello david
19:28davefu
19:30the bum in the night
19:32happy friday
19:33Okay. Clean and press. That was a bit cheeky, wasn't it? Double cheeky. I know what that
19:48means. I know what it means. Ten more. Yeah, there's your option. A ten scares you a little
19:59bit. Five left. Come on, Tim. We got this. Two more. Can't let go.
20:27Easy down. One more round. Not getting away that easy.
20:37All right, power up. When you're ready. Deadlift.
20:56Are you ready for another 14 clean and press, Kirsty? Always. Let's go.
21:07Two down, 12 to go. So always bring the bar right down to a dead hang. And if you want,
21:18lift the heels in the clean as long as you drop them for the press. That might help you
21:26lift the elbows. And if you need, there's the option of the deadlift row.
21:39Let's go. They have lost count, Louise. So we're just going to keep going until the music
21:47runs out. Can't let go. Can't let go. Can't let go. There we go. Now we let go.
22:00I was talking too much in the last count. Okay. You're going to need for this one an optional
22:10weight plate for some C crunches, plate extensions. You don't have to use a plate, but I would say
22:20even if you, even if you're not wanting to, grab a yellow plate just to give you some focus for
22:26the
22:26movements. But if you're feeling good, grab a red.
22:37Are you buying, David, are you? David's saying goodbye.
22:44Okay. Okay. So we're going to start on our back. Love this one.
22:56Okay. End your knees. Bring the plate to the forehead. Hold your lower back tight to the floor.
23:03elbows pointed towards the knees. Now 2-2 C crunch. We go up, up, down, down. Keep a 90 degree
23:13bend
23:14of the knees and slide ribs to hips as you crunch in. Breathing out into the crunch.
23:26Now we're going to speed it up. We're going to come up quick and press the plate up. So up,
23:32press, down, reset.
23:36Lift, press. Now when you press the plate up, lift your shoulders higher to make the upper abs bite more.
23:45Four more.
23:55On the next one, hold the plate at the top. Freeze. We're going to extend the legs slow.
24:03Out, out, in, in. 45 degrees. Or if your back stays close to the floor, go lower.
24:11And if you want, head can be on the floor. Hold. Nice. Plate down. Bicycle crunches.
24:22We're going to start slow. We're going to do four sets of each with different speeds.
24:30Hands and temples. Too slow. Two, one, freeze. Do it again. Two, one. Nice.
24:40Same speed. Do three. Three, two, one, freeze. Three, two, one, freeze. Four. One, two, three, four, freeze.
24:53Four, three, two, one, freeze. Yes.
25:03Try five. Five, four, three, two, freeze. Yes.
25:20Six, five, four, three, two, one, down. Hold. Not done.
25:38Grab your plate again. No more bicycles. They're mean.
25:46Plate to forehead. Bend the knees. Pull the back down. Brace the abs.
25:53Slow C crunch. Up. And down.
25:59Now move slowly with the music.
26:02Try and keep a 90 degree bend at the knees.
26:07Next up. Up. Quick. Press the plate.
26:10So lift. Press. Down. Down.
26:14Up. Press. Down. Yes.
26:33Now we're going to spice it up.
26:36As you press the plate up, kick your legs to 45 degrees.
26:41Up. Up. Up. Out. In. Down.
26:45Up. Up. Up. Down. Down.
26:52Last time. Hold.
26:56Lower down. Slow.
26:59Plant time.
27:00Down. Give your knees a hug.
27:04Roll up.
27:10Onto the hands.
27:13Hands on your shoulders.
27:16Lift to the toes.
27:21We've got a plank shoulder tap.
27:23Up fast and freeze.
27:25Right hand. Left shoulder.
27:26Shoulder. Go. Freeze.
27:28And slow.
27:30Other side.
27:32If your bum is moving, come to your knees.
27:40Leave out the paws.
27:43Up. Down.
27:45Up. Down.
27:49Feel the flex in your abs as you lift the hands.
27:53And hold your plank still.
27:58Hold.
28:05Squeeze those tummy muscles super tight.
28:10Four.
28:11Three.
28:12Two.
28:13One.
28:13And lower down.
28:15Stretch.
28:17Well done.
28:19Love it.
28:22I missed that one.
28:26Poor burn.
28:27We are done guys.
28:28Good work.
28:30Get a stretch after that now.
28:32Take your time.
28:34And.
28:36If you can give your equipment a little wipe down.
28:38That would be great.
28:39And any questions.
28:41Let us know.
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