Explosive NBA Workout | Training With Duncan Robinson
Explosive NBA Workout | Training With Duncan Robinson
(0:12) Hello, how are you doing? My name is Felix Flores. (0:14) I’m the co-owner and sports performance coach here at the Miami Perimeter. (0:17) We’re a sports performance facility catered to professional athletes, (0:20) youth athletes, and recreational athletes.(0:23) And our goal is to empower every single athlete, no matter what your level is. (0:27) And we want to make sure that you’re doing the things that the pros do. (0:30) So whether that be plyometrics, strength training, agility training, (0:34) conditioning training, you’re going to get that same exact thing (0:36) at a regressed pace for your level.(0:38) Today, we’re going to be having Duncan Robinson come in (0:41) and work on sports performance training. (0:43) So we’ll be doing eccentric strengthening, rate force development, (0:47) and acceleration and deceleration drills to help enhance his performance on the court. (0:52) Good stuff.(1:00) I got you. (1:08) I got you. (1:10) Alright, lay back.(1:12) Right here. (1:13) Hands behind your head, and you’re just going to lay back. (1:16) Inhale, exhale.(1:19) Good. (1:24) Two. (1:27) Good.(1:32) Beautiful. (1:33) Two. (1:36) Three.(1:37) Good. (1:41) Alright. (1:42) Exhale.(1:44) Good, yep. (1:45) Good. (1:46) Hands behind your head.(1:57) Anything for breakfast in the morning? (1:58) Yeah. (2:01) Some cereal, a bar, and a banana. (2:04) Some cereal? (2:04) What kind of cereal? (2:05) Captain Crunch? (2:06) Is that what you mean? (2:07) Captain Crunch? (2:08) It’s like a granola.(2:09) It’s like granola. (2:10) Oh, I see. (2:12) I didn’t eat none of that garbage.(2:20) Oh, damn. (2:24) Cinnamon Toast Crunch used to be my shit, though. (2:33) Wow.(2:42) That’s how you hit. (2:44) I don’t really like coffee, but I can do that. (2:48) I can probably do that.(2:52) Good. (3:03) There you go. (3:04) One more? (3:05) Good.(3:06) Last one. (3:08) Ready, right there, lay back. (3:10) Keep coming down, keep coming up, down.(3:12) Down, down, down, down, down. (3:15) Good. (3:20) Good.(3:26) Good. (3:35) There you go. (3:36) Come on, man.(3:40) All right, ready? (3:41) Yeah, you start with the foot, and then we go with the other one. (3:49) There you go. (3:49) Make sure to roll the outside edge of your foot first.(3:53) Yeah. (3:54) Then slowly work into the middle, and then on the inside. (3:57) Anywhere you feel there’s any tension or any pain, kind of work that side out.(4:02) Loosen up that. (4:05) I’ll tell you faster, you’ll have it at the bottom. (4:12) Well, that silence is not it.(4:20) All right, once we get busy, we’ll get in the mix, we’ll be all right. (4:23) Yeah, fuckers. (4:41) It’s funny.(4:42) When Mark was talking to us about football yesterday, (4:45) I didn’t watch any football games this weekend. (4:47) This past weekend? (4:48) Yeah, I didn’t watch any games this weekend. (4:50) Michigan, man.(4:51) I honestly didn’t watch a snap, to be honest with you. (4:54) I watched some of that Notre Dame game. (4:56) It’s just so much going on, man.(5:01) You were training people on Saturday, no? (5:03) Yeah. (5:05) I can’t do the whole Saturday’s a holiday, Sunday’s a holiday, (5:09) for the first 20 weeks of April, I mean August. (5:14) It’s just a lot.(5:16) You got college all day Saturday, NFL all day Sunday. (5:20) That’s your weekend. (5:22) Math facts.(5:24) At least basketball is one or two. (5:26) You might miss two games that week. (5:29) Well, you got another 80 the next week, so you’re all right.(5:33) 100%. (5:34) Did you ever go to any of the games when you were there? (5:36) Yeah. (5:37) We would go because of recruiting and stuff.(5:40) We would have to bring the recruits, (5:43) but we would honestly just go for the beginning and then leave. (5:47) First or second draft. (5:49) Were you all good when you were there? (5:51) Football, we were all right.(5:53) My first couple years, we were bad, and then we got better. (5:56) But you didn’t have the Jim Harbaugh? (5:58) We had Harbaugh, but he had just gotten there. (6:01) Just gotten a job.(6:08) So B-Line, what’s your coach name? (6:09) Yeah, B-Line was my coach. (6:11) I played for Jawan here, though, in Miami. (6:14) Here? (6:15) Yeah, when he was with me.(6:20) He’s back in Miami right now. (6:23) Is he really? (6:24) Nah. (6:25) Like with the team? (6:26) Nah, just this weekend he was because they got time off.(6:34) I haven’t been there, man. (6:35) I was going to go out there and check it out the last two years, (6:37) but we haven’t been able to because of COVID and all that stuff. (6:40) But now that there are less restrictions.(6:41) Oh yeah, you got to go, man. (6:43) Head out to Ann Arbor, see what’s about. (6:45) Let me know when you do, man.(6:47) Make sure you’re taken care of. (6:52) It’s not Miami, but it’s all right. (6:54) It’s not Miami, but it’s all right.(6:56) You know, I’ll go to the lake, you know. (7:02) We out here. (7:04) We going this way? (7:05) Yup.(7:05) Posture? (7:06) Yup. (7:07) Put your head into the wall. (7:08) Good.(7:09) Toes up first for me. (7:10) I want this up for me. (7:11) Good.(7:12) And then from here, you’re going to push your head into the wall, and then your body lifts up. (7:15) Good. (7:16) Tuck that chin in.(7:17) And lift this up a little higher. (7:19) And then we’re going to hold. (7:23) Good.(7:34) Good. (7:37) Tuck that chin in some more for me. (7:40) And you’re going to push into the wall a little.(7:41) Like that. (7:45) Good. (7:56) Good.(7:57) 20 more seconds. (7:59) You’re going to come off the wall. (8:06) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. (8:16) Good.(8:21) Good job. (8:23) We’re going to do one more of those, and then we’re going to go into the flip. (8:31) Same thing again.(8:33) Now, come back onto the wall. (8:35) Come back onto the wall first. (8:36) Bring those toes up first.(8:38) There you go. (8:38) I want this up. (8:39) And then now push your head into the wall.(8:41) Good. (8:41) Now tuck that chin in, and then you’re going to hold right there. (8:46) Much better.(8:46) Much better. (8:49) You feel that all through and back of your neck? (8:51) Yeah, yeah. (8:52) Good.(9:02) Is it less than before? (9:04) Like as far as the stretch, you feel less of the stretch? (9:07) Yeah, I don’t feel it as much. (9:08) As much. (9:08) Yeah.(9:12) 20 more seconds, and then we’re going to get into the flip. (9:15) Yeah. (9:19) Good.(9:23) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. (9:33) Good. (9:39) Yeah, it doesn’t feel as strenuous. (9:42) It was intense the first time.(9:44) Yeah, it was intense. (9:44) The first time I remember it was intense. (9:46) All right.(9:47) So you’re going to bring your feet back some more. (9:49) There you go. (9:50) Feet fist width apart.(9:51) And then you’re going to load the outside part of your toes. (9:54) So load that pinky toe, the 4th and the 5th. (9:56) Good.(9:56) Spread them out. (9:58) And then now you’re going to lift those heels off the floor, (10:00) and then lean as far forward as you can so you can load those calves and quads. (10:04) Well, more so calves and ankle.(10:10) Good. (10:12) Come right here some more. (10:16) Good.(10:17) There you go. (10:18) And then drop this knee a little more. (10:20) Right there.(10:23) We’re going to go static another 20 seconds, (10:25) and then we’re going to do 30 seconds of just pulsing, (10:27) lifting up your ankle up and down without letting your heel hit the floor. (10:30) Got you. (10:37) And begin.(10:38) There you go. (10:39) Lift those ankles up and down. (10:40) Good.(10:43) There you go. (10:46) This should feel like it’s getting a little bit easier somewhat. (10:48) It’s not as bad as the first time.(10:51) This first set is all right. (10:52) It’s the second, third, just start barking. (11:02) We’re just building your foot strength.(11:04) That’s all. (11:07) There you go. (11:07) Ten more seconds.(11:08) 9, 8, 7, 6, 5, 4, 3, 2, 1. (11:16) And rest. (11:17) Good. (11:20) There you go.(11:21) We’re going to go one more of those. (11:28) Then from here, we’re going to get into the isos with your foot. (11:40) Good.(11:44) There you go. (11:46) Good. (12:02) And good.(12:03) Good. (12:03) You got that pulsing. (12:05) Good.(12:07) And make sure you’re loading this outside part. (12:09) Load out here. (12:09) Good.(12:12) There you go. (12:20) Ten more seconds. (12:23) 9, 8, 7, 6, 5, 4, 3, 2, 1. (12:32) And now we’re going to go to the rack.(12:49) Actually, let’s put it this way. (12:55) Same thing, outside foot. (12:56) Yep, outside foot.(12:58) You’re going to get into a quarter squat. (13:00) Chest up. (13:02) And I want that heel off the floor.(13:03) And then we’re going to push into the floor for five seconds. (13:05) Turn this heel out here. (13:06) Ready? (13:07) And push.(13:08) 5, 4, 3, 2, 1. (13:13) And switch. (13:13) Good. (13:14) There you go.(13:16) You’re putting as much pressure as you can into the floor. (13:19) Ready? (13:19) Up. (13:19) Up.(13:20) 5, 4, 3, 2, 1. (13:25) Good. (13:25) We have two more each. (13:27) There you go.(13:28) Splay those feet out. (13:29) Good. (13:29) Up.(13:30) 5, 4, 3, 2, 1. (13:35) Relax. (13:36) Good. (13:39) Ready? (13:40) Up.(13:41) 5, 4, 3, 2, 1. (13:46) Switch. (13:48) Give me that heel a little bit higher. (13:50) A little bit higher.(13:50) Right there. (13:51) And pull. (13:52) 5, 4, 3, 2, 1. (13:57) Good shit.(13:58) Last set. (14:00) Ready? (14:02) Lift up the heel and push. (14:03) 5, 4, 3, 2, 1. (14:08) And rest.(14:09) Good. (14:12) I’m going to put some strength band up here (14:14) so we can do the assisted pogo hops. (14:15) Yep.(14:17) Just make sure when you pull that band down, (14:19) you glue it to your chest and you don’t have it (14:21) flimsy up and down. (14:22) Just glue it here. (14:22) Just hold it.(14:23) Yep. (14:27) Here. (14:29) You can assist me.(14:31) Hook me up. (14:32) I’m going to wrap it around here on this side. (14:33) This side? (14:34) Yeah.(14:34) Up and over and then loop it through. (14:36) Alright. (14:38) My man.(14:39) There you go. (14:39) Oh, jeez. (14:40) Good.(14:41) And there you go. (14:42) Bring the band to your chest. (14:43) We’re going to go for 10 seconds doing pogos.(14:45) The moment you hit the floor, (14:46) right back off. (14:47) And most importantly, (14:48) don’t let your heel hit the floor. (14:51) Alright.(14:51) Ready? (14:51) Bring it down to your chest. (14:53) There you go. (14:54) Good.(14:55) There you go. (14:56) When you hit the floor, (14:57) right back off the floor. (14:58) Good.(15:00) 7, 6, 5, 4, 3, 2, 1. (15:05) And rest. (15:06) Good. (15:07) We’re going to do 10 more of those (15:08) and we’ll get started on the turf.(15:13) Damn, I feel out of luck. (15:17) Dude, I don’t feel as bouncy without it. (15:21) Alright, ready? (15:22) 10 seconds.(15:23) Bring it down to your chest. (15:24) Pace it onto your chest. (15:25) It’s on you.(15:26) There you go. (15:26) Get up. (15:28) Good.(15:28) Attack the floor. (15:29) Don’t wait for the floor to hit your feet. (15:30) You hit the floor.(15:31) There you go. (15:32) 6, 5, 4, 3, 2, 1. (15:37) And rest. (15:38) Good.(15:38) We got one more. (15:42) How does it feel when you hit the floor? (15:44) Feel good. (15:44) Feel good because I know there’s no… (15:46) Not quite as much gear as… (15:53) Alright, this is it right here.(15:55) There you go. (15:56) Get your head over that bar. (15:57) Get your head over that bar.(15:58) There you go. (15:58) Get over the bar. (15:59) Good.(15:59) Right back off the floor. (16:01) Don’t let those heels collapse. (16:02) Don’t let those heels collapse.(16:03) Good. (16:04) 5, 4, 3, 2, 1. (16:08) Rest. (16:09) Good.(16:10) Take that band off for me. (16:16) Oh, shit. (16:23) Damn.(16:24) There we go. (16:25) I get it, bro. (16:26) I get it.(16:27) You don’t like rogues. (16:28) I get it. (16:31) Okay.(16:33) That was a thud. (16:38) Oh, shit. (16:48) Alright.(16:49) So we’re going to start with our normal pogos. (16:51) You’re going to be facing that way. (16:52) We’re going here.(16:53) You’re… (16:55) You’re going to jump backwards, (16:56) but make sure the moment you hit the floor, (16:57) you’re going right back up. (16:59) Toes off the floor. (17:00) Heels do not touch.(17:01) Heels do not touch. (17:03) Ready? (17:04) Begin. (17:06) Yep, it’s on you.(17:07) I got you. (17:08) Go. (17:10) There you go.(17:11) Heels don’t touch the floor. (17:13) Good. (17:16) 7, 6, 5, 4, 3, 2, 1. (17:22) And rest.(17:23) Good. (17:24) Backwards again? (17:25) Yep. (17:26) Give it a little break.(17:27) Give it a little break. (17:30) We’re going to do our normal series (17:32) where we go backwards, lateral, and forward. (17:36) Alright.(17:36) Ready? (17:37) It’s on you. (17:38) Good. (17:39) There you go.(17:41) Up. (17:43) Good. (17:44) Up.(17:47) 3, 2, 1. (17:50) Rest. (17:50) Good. (17:51) Good.(17:53) Your heels aren’t collapsing as much, (17:54) so that means we’re getting stronger. (17:55) That feels good. (17:56) Yeah, definitely stronger.(18:02) Side? (18:03) Yep. (18:03) We’re going to go lateral. (18:04) Same as that thing.(18:05) Take your time going on the side. (18:11) Good. (18:14) You hear that crack? (18:15) Yeah.(18:16) Good. (18:17) 4, 3, 2, 1. (18:21) Rest. (18:22) Good.(18:29) Alright, same thing going back. (18:31) Quick contacts on the floor. (18:34) Good.(18:34) And right back up. (18:35) Meet the floor. (18:36) Meet the floor.(18:37) Good. (18:39) 4, 3, 2, 1. (18:43) And rest. (18:43) Good.(18:46) Forward? (18:47) Yep. (18:56) Good. (19:01) Get that heel off the floor.(19:03) 3, 2, 1. (19:06) Rest. (19:07) Good. (19:15) It’s on you.(19:16) Good. (19:18) Good. (19:19) Meet the floor.(19:20) Meet the floor. (19:21) Spring right back off. (19:22) There you go.(19:22) 4, 3, 2, 1. (19:26) And rest. (19:27) Good. (19:29) So we’re going to do slam board hops.(19:30) I don’t know if you just want to throw your shoes on. (19:32) Probably throw your shoes on. (19:32) Makes it a little easier.(19:34) Right there. (19:35) Yep. (20:30) Alright, bet.(20:40) From that we got our ankles, foot, everything warmed up. (20:43) We’re going to work on speed now. (20:44) So you’re going to start actually on the DC block.(20:48) Left or right? (20:49) Right foot. (20:50) And the moment your foot touches the floor, you’re coming right back off. (20:54) I’m going to start by giving you different repetitions.(20:56) So I say 4. (20:56) You jump 4 times. (20:57) But when you hit the floor, it’s got to be quick. (21:00) Foot touch and go? (21:01) Yep.(21:02) So right there? (21:03) Yep. (21:03) Exactly. (21:03) Just like that.(21:04) Ready? (21:05) Easy. (21:05) 4. (21:07) 1, 2, 3, 4. (21:09) Good. (21:10) 5. (21:11) 1, 2, 3, 4, 5. (21:15) Last one.(21:16) 8. (21:17) 1, 2, 3, 4, 5, 6, 7, 8. (21:23) And switch. (21:24) Good shit. (21:30) Ready? (21:31) Yeah.(21:34) 2. (21:38) 4. (21:40) There you go. (21:42) 8. (21:44) 1, 2, 3, 4, 5, 6, 7, 8. (21:50) And switch sides. (21:51) Good.(21:57) Alright. (21:57) That was your first set. (21:59) We’re going to go 4. (22:02) Ready? (22:03) 8. (22:05) Quickly off the floor.(22:05) Quick off the floor. (22:06) 2, 3, 4, 5, 6, 7, 8. (22:10) Back on. (22:11) 2. (22:13) Back on.(22:14) Good. (22:14) 4. (22:15) 1, 2, 3, 4. (22:18) Switch. (22:19) Good.(22:29) Good. (22:30) 8. (22:32) 1, 2, 3, 4. (22:35) Right back off the floor. (22:36) 5, 6, 7, 8. (22:39) 10.(22:40) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. (22:46) Good. (22:47) We got two more sets.(22:51) Alright. (22:52) So we’re going to use a little bit of this association. (22:55) So we’re going to go here.(22:56) We’re tapping. (23:00) As fast as possible. (23:01) Alright.(23:03) Boom. (23:04) Yup. (23:05) Your upper body stays upright and then this rotates the upper body.(23:09) And then we’re going to switch sides. (23:11) You calling off the touches? (23:12) How many? (23:12) Nah, we’re going to go for 3 and over 10 seconds. (23:14) Alright.(23:14) Alright. (23:15) Ready? (23:17) Go. (23:18) 1, 2, 3. (23:19) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.(23:25) Good. (23:26) We’re going to flip sides now. (23:30) Let me fix this board.(23:31) This right. (23:34) I will get you. (23:39) It’s on you.(23:40) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. (23:48) Good. (23:52) We got one more of each.(23:53) One more of each. (24:03) Ready? (24:06) Good. (24:07) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. (24:14) Good shit.(24:18) Good speed. (24:19) Good speed. (24:19) That’s what we want.(24:26) 5, 4, 3, 2, 1. (24:31) 10, 9, 8, 7, 6. (24:34) Rotate. (24:34) 5, 4. (24:36) There you go. (24:36) 3, 2, 1. (24:38) Rest.(24:39) Good. (24:44) Alright. (24:49) Now we’re going to get into our dip drops.(24:59) So we’re first going to start on the box. (25:02) And we’re going to work on just being able to decelerate and put the brake on when you’re landing. (25:06) So you’re going to have your hands at 90 degrees.(25:08) You’re going to step out. (25:09) And when you drop to the bottom, I want you to make sure that you stop and you brake and you don’t sink into the floor. (25:15) So you’re here.(25:17) You sink. (25:18) I mean, you stick it. (25:19) I don’t want you sinking it.(25:20) So come back to the top. (25:22) We’re here. (25:23) I don’t want you sinking into the floor.(25:26) You’re going to put the brake on when you land. (25:29) Stick it. (25:30) Alright.(25:30) We’re going to go 2 right leg and 2 left leg. (25:33) Hands start at 90 degrees. (25:34) Then they snap back down into your pocket.(25:37) There you go. (25:38) That’s one. (25:39) Alternate? (25:40) Same side and then we’ll alternate after the second rep.(25:44) Stick. (25:45) Good. (25:51) Good.(25:52) Last one. (25:57) Good. (25:59) Alright.(25:59) Now same exact thing except when you get to the bottom of the floor, you’re going to do a side step. (26:04) Alright. (26:04) So it looks just like this.(26:05) I’m going to have my right leg go out. (26:08) I’m going to drop and I’m going to push off my left. (26:10) So we’re going here.(26:12) I land and I side step. (26:15) Alright. (26:16) We’re going to go 2 coming this way and 2 going to the left.(26:22) Good. (26:25) And just pause for a second. (26:26) Just pause for a second.(26:29) Wait. (26:29) Side step. (26:30) Side step.(26:30) Yup. (26:31) And now you’re going to go opposite side. (26:35) Same thing.(26:37) Pause. (26:37) Side step. (26:38) Good.(26:44) Side step. (26:46) Yup. (26:46) Alright.(26:47) Back. (26:48) Stay there. (26:51) Now we’re going to do a dead drop, side step into a box jump.(26:56) So… (26:56) Yeah. (27:00) You’re dropping down from an 18 and you’re jumping onto a 24. (27:04) So you got to make sure when you do the side step, you use your hands and your legs to jump onto the box.(27:09) Yeah. (27:12) So you’re here. (27:14) Again, right leg goes forward.(27:17) You’re going to stick it up onto the box. (27:20) Gotcha. (27:22) You still want that pause after the landing? (27:24) On this? (27:25) For this set, not so much.(27:27) I want a transition right into it. (27:33) Good. (27:34) One.(27:34) There you go. (27:36) How many? (27:37) We’re going to go three each side. (27:39) Good.(27:41) Quick side step. (27:42) Good. (27:43) Two.(27:50) Push. (27:51) There you go. (27:53) Now we’re going to go opposite side.(27:55) So now everything switches. (27:57) Opposite leg, opposite arm. (27:58) I mean, yeah, opposite leg.(28:00) Alright, it’s on you. (28:03) Push. (28:05) Good.(28:05) One. (28:06) And then what I want you to do is when you land on this box, I want you to try to have your knees straight. (28:11) So then that way we make sure we jump the whole 24 inches and we didn’t cheat by bending our knees.(28:20) There you go. (28:21) This is number three right here. (28:23) Yep.(28:29) Good, Dom. (28:31) Good. (28:41) When you land, jump up, then land, then side step.(28:46) Like quick on the land? (28:48) So once you land, you’re jumping right up into the air. (28:50) Then when you come back down to the floor, you’re side stepping over to me. (28:54) So we’re just going to give you like a trial.(28:56) Just try it so you can get a good feel for it. (28:58) Ready? (28:58) Down. (28:59) Up.(29:00) Side step. (29:01) Up. (29:02) There you go.(29:03) That’s one. (29:03) Two more. (29:04) Just like that.(29:06) There you go. (29:08) Get up. (29:09) Side step.(29:11) My man. (29:18) Up. (29:19) Quick.(29:20) There you go. (29:27) Same thing, just go in the opposite direction. (29:34) Up.(29:35) Quick contact. (29:36) Up. (29:37) Good.(29:40) Two more. (29:47) Last one, Dom. (29:48) Okay.(29:59) My man. (30:00) Three. (30:00) Good.(30:01) We’re going to go one more set. (30:03) Rest up. (30:03) We’ll take about a minute off.(30:04) Same exact thing. (30:05) Nothing changes. (30:06) Same thing.(30:06) Three and three. (30:10) Then from here, we’re going to get into the dumbbell punch. (30:13) We’re right here.(30:14) You punch into the floor. (30:15) Punch, yeah. (30:15) Come right back.(30:16) Yeah. (30:16) Then without the weight, where you’re here. (30:19) Side stepping.(30:20) Yeah. (30:21) Got you. (30:23) After that, we’ll get into the eccentric.(30:25) Cool. (30:25) The cable and then toss it all over our head. (30:28) Heard it.(30:30) Heard it, heard it. (30:32) My man. (30:33) You ready to rock? (30:34) Yeah.(30:35) Let’s get it. (30:40) Up. (30:41) There you go.(30:45) That’s what we’re looking for. (30:46) Elasticity. (30:46) Quick off the floor.(30:47) Reactive strength. (30:49) Get it off the floor. (30:50) Right back on.(30:51) Good. (30:52) There you go. (31:01) Good.(31:02) Last one here. (31:12) Good. (31:24) Good, Duncan.(31:25) Two more. (31:32) Good. (31:33) When you land, I need a quicker side step.(31:36) All right. (31:40) Quick. (31:41) There you go.(31:44) Last one. (31:46) Take it on home. (31:47) Yeah.(31:50) Up. (31:52) Good. (32:02) We’re done with this? (32:04) Yeah.(32:05) Yeah. (32:06) You might be the only guy in the room (32:08) that helps put away equipment, man. (32:10) You might be the only guy I know.(32:12) Appreciate you, man. (32:17) I do what I can, man. (32:19) Help out the cause.(32:21) You do what you can? (32:22) To help out the cause, man, yeah. (32:25) All right, Beck. (32:31) All right, so what we’re going to do is (32:33) we’re going to work on reactivity, (32:35) coming off the floor, so reactive strength, (32:37) but then also making sure that we’re able to decelerate (32:40) and then accelerate again.(32:42) So the dumbbell starts on my shoulder. (32:43) I’m going to jump to the side, (32:45) and as I jump to the side, (32:46) I’m going to literally punch the dumbbell down into the floor. (32:49) That extra force forces me to generate more force in this leg (32:52) to come back to this position.(32:54) So we start here, punch down, come right back. (32:58) You want to be quick. (32:59) All right.(33:00) We’re going to go for one side, for an opposite, (33:04) then we’re going to drop the dumbbell (33:05) and then do it without weight so we pick up the speed. (33:09) And same idea, stay on that toe, right? (33:11) Yep, exactly. (33:12) Don’t let the heel go? (33:13) I don’t want that heel dropping.(33:14) Exactly, yep. (33:19) One, good. (33:22) Two.(33:24) Three, last one. (33:26) Four, good. (33:27) Same exact thing, now we’re just going to switch sides.(33:31) Good way to punch the dumbbell into the floor. (33:33) That’s good. (33:34) One, good.(33:36) Punch. (33:36) Two, a little harder into the floor. (33:39) Three, there you go.(33:41) Four, beautiful. (33:42) That’s it? (33:43) Yep. (33:43) Four and four, right? (33:44) Yep, four and four.(33:45) And then now, we’re going to literally do our side step, (33:48) so it’s side step, up. (33:53) Yep. (33:55) All right, and that’s going to be three and three.(33:57) Yep. (33:59) Up, push off. (34:00) Yep, one, two, two, three, jump up, and three.(34:06) That’s it. (34:07) Alternate these? (34:09) Alternate, yep. (34:10) So that’s one set.(34:11) We’re just going to go three sets with this. (34:13) Yep. (34:13) Three.(34:19) And we want to make sure to give you enough rest in between (34:21) so that you’re not too tired getting into it, (34:23) because we want you working fast, not slow. (34:27) Heard you. (34:29) Yeah, man.(34:31) Some speed, man. (34:32) Feeling some speed, man. (34:35) That’s what it’s about, man.(34:36) Should have tried. (34:39) My guy down there is working, too. (34:42) He’s always working.(34:44) I told you, he’s homeschooled. (34:47) That’s crazy. (34:47) So instead of going to school, getting ready, you’re practicing.(34:51) Yeah. (34:52) And then maybe you might go watch some film. (34:53) I don’t know what his dad got him doing.(34:55) And then you eat breakfast, then you start your schoolwork. (34:57) Yeah, yeah, yeah. (34:58) And then you probably go to practice again at five.(35:01) That’s a different world. (35:02) Things change nowadays, man. (35:04) There you go, punch into the floor, right back.(35:06) One, good. (35:07) Punch, two. (35:08) There you go.(35:12) Good, now you can switch sides. (35:15) I don’t know if it’s on camera, but you’re looking faster, bro. (35:18) I don’t know.(35:19) You gotta see the before, though. (35:20) This is the after. (35:21) You gotta see the before.(35:22) As shaky as this might look, you gotta see the before, you know? (35:25) It’s all relative now. (35:31) That wasn’t it. (35:33) We go there, we go one there.(35:34) Two, there you go, extend that hand. (35:36) Three, last one here. (35:38) Four, good.(35:40) My man. (35:45) Three and three, Doug. (35:50) It’s bounding up, right? (35:51) Yep.(35:52) I need a high bound up. (35:53) When you land on that leg vertically, I need you to come up high as possible. (35:58) High as possible, now push.(36:00) Now push. (36:02) Good. (36:04) This is three right here.(36:05) Good. (36:06) We got one more set. (36:09) One more set, and we get into the fun stuff.(36:14) Alright, last set. (36:16) Punch it into the floor. (36:18) Punch.(36:19) One, that doesn’t count. (36:20) Extend. (36:20) One, there you go, that’s what I want.(36:22) Two. (36:24) Three. (36:25) Good, give me a little rotation of the body.(36:26) Four. (36:27) Good, switch sides. (36:34) One.(36:35) Good, Duncan. (36:36) Two. (36:38) Three.(36:40) Four. (36:41) Alright. (36:45) Three and three.(37:00) Good. (37:02) One. (37:03) Two.(37:04) Two. (37:05) Three. (37:06) Three.(37:07) Good. (37:31) Okay, Ross. (37:33) Yeah.(37:35) Got some eccentric work going on. (37:43) You know how to do this? (37:44) How to use this? (37:45) Yeah. (37:45) You sure? (37:48) Alright, say less.(37:50) The brakes are on, right? (37:51) Yep, we put on our brakes. (37:52) Yep. (37:53) Yeah, we good on that.(37:55) Alright, set it on the cable so I can… (37:57) Alright, let me turn it this way. (37:58) Let me see something. (38:01) Let me help them out.(38:03) Alright. (38:05) Sit by the box room. (38:08) Yeah, this is… (38:11) Hang on.(38:15) Oh, there you go. (38:16) There you go. (38:18) See, I was using yesterday.(38:19) My bad, dog. (38:20) No, you good. (38:22) Alright, so stand up tall.(38:23) Good. (38:24) And what you want to do is, (38:26) whatever you don’t do, (38:27) is don’t leave your feet off the K-Box (38:28) because then you go flying off. (38:30) Keep your feet planted into the K-Box.(38:31) Oh, yeah, yeah. (38:32) Alright. (38:33) So we’re going to start in quarter squat position.(38:35) So you’re going to come down. (38:36) Good. (38:37) Give me tension on the cable.(38:38) You’re going to push up. (38:39) And when it pulls you down, (38:41) put on the brake to come right back up. (38:42) We’re going to go six reps.(38:43) Ready? (38:45) One. (38:46) Harder than that. (38:47) Two.(38:49) Three. (38:50) Four. (38:52) Five.(38:53) And six. (38:54) Good. (38:56) There you go.(38:58) And then we’re going to do a similar motion now, (38:59) but we’re going to pick up the speed (39:01) and we’re going to use the medicine ball. (39:02) So, where are we going to go? (39:04) Let’s go. (39:10) Alright.(39:11) So we’re going to start here with the medicine ball. (39:14) Alright. (39:15) You’re going to start on your toes, okay? (39:17) You’re going to drop the medicine ball down.(39:19) You’re going to stop yourself. (39:20) And then from here, (39:21) toss the ball in your head. (39:22) But it’s all in one motion.(39:24) So it’s here. (39:27) All the way up. (39:28) Gotcha.(39:30) We’re going to go five throws only. (39:33) Ready? (39:36) One. (39:37) Good.(39:38) There you go. (39:39) Four more. (39:40) Ready? (39:41) Jump.(39:43) Two. (39:43) Good. (39:44) There you go.(39:45) Be a little bit closer. (39:46) Come more on this side. (39:47) Right there.(39:48) Ready? (39:49) Jump. (39:51) Good. (39:52) Three.(39:52) Two more. (39:56) Jump. (39:56) Up.(39:58) Last one. (40:02) Down. (40:04) Good.(40:05) Rest. (40:07) On the next set, (40:09) when you’re decelerating, (40:10) don’t let the heels drop. (40:12) You’re dropping down.(40:13) Heels off the floor. (40:14) Then push up. (40:17) I heard you.(40:19) We got three sets. (40:20) Three. (40:21) One, two, three.(40:21) So we got two more. (40:26) You forgot how hard that pulls you down, huh? (40:29) Yeah. (40:30) Yeah.(40:31) The harder you pull on it, (40:32) the harder it pulls you down. (40:33) But it’s great because it helps you decelerate the weight. (40:38) And I’m trying to catch it with my… (40:40) Like hold this and just catch it with my hips, right? (40:42) Exactly.(40:42) You don’t want to use your arms. (40:43) A lot of people want to go here, (40:44) and it’s not arm. (40:45) You want to use your legs.(40:46) Your legs ought to be on the court, (40:48) not your hands stopping yourself from moving. (40:52) All right, you ready? (40:54) Quarter squat position. (40:56) Chest up.(40:57) Ready? (40:57) Give me some tension. (40:58) Pull. (40:59) That’s one.(41:01) Two. (41:03) Three. (41:04) Four.(41:06) Five. (41:06) And six. (41:07) My man.(41:12) Uh-oh. (41:14) My bad. (41:23) Remember, (41:24) you start with your heels off the floor, (41:26) and when you drop, (41:28) heels still stay off the floor.(41:29) Yeah. (41:29) You want to work on having that ankle strength. (41:34) One, three.(41:41) Two. (41:43) I want you jumping a little bit higher (41:44) and extending a little bit more. (41:46) Okay.(41:48) Jump. (41:49) There you go. (41:51) Three.(41:52) Two more. (41:55) Jump. (41:56) Good way to keep your heels off the floor.(41:58) Good shit. (41:59) Last one. (42:02) Jump.(42:03) There you go, Duncan. (42:06) You got one more. (42:13) My guy.(42:13) I appreciate that. (42:14) Yep. (42:17) You brought water, right? (42:18) You need some.(42:18) Yeah, I got some. (42:20) After this set, we’re good. (42:21) All right.(42:30) All right, we got one more. (42:41) All right. (42:42) Quarter squat.(42:44) Give me some tension. (42:47) One. (42:49) Two.(42:50) There you go. (42:51) Three. (42:51) Harder, pull harder.(42:52) Four. (42:54) Five. (42:54) Last one.(42:55) Six. (42:57) Good. (43:00) Good shit.(43:04) So good. (43:06) All right. (43:08) All right, we got five.(43:20) Drop. (43:21) There you go. (43:22) One.(43:27) Jump. (43:28) There you go. (43:29) You’re ripping that motherfucker.(43:30) All right. (43:31) Yeah, I might break the roof. (43:32) All right.(43:33) Okay. (43:35) Jump. (43:36) Good.(43:37) Three. (43:37) Two more. (43:42) Jump.(43:43) Good. (43:50) Five. (43:50) My man.(43:51) Good shit. (43:57) I got another one. (44:06) All right, we’re going to grab the medicine ball now.(44:14) And we’re going to do the decelerations with the sidesteps. (44:17) Yeah. (44:18) All right.(44:20) Let me grab the right medicine ball. (44:25) All right, so we’re going to be here with the medicine ball. (44:36) And we’re going to break this down in layers first.(44:38) So we’re here on our toes. (44:40) And then we’re going to have the ball go from our left shoulder to my right hip into a split stance. (44:45) So here.(44:46) Yeah. (44:47) And then you come right back to here. (44:49) Make sure that my trunk is upright.(44:51) I don’t want to be leaning too far forward. (44:52) And then when I split my feet, the ball is on the side of my hip. (44:57) Yeah.(44:57) And you’re coming right back. (44:59) Same way? (44:59) Holds on? (45:00) Same way. (45:00) We’re going to go three on the right.(45:02) It’s on my clap. (45:03) Yeah. (45:03) And then three the opposite way.(45:05) So all three one side, all three on the other side. (45:07) Yep. (45:07) And then it’s here, right? (45:09) Yep.(45:09) But you got to snap it down. (45:10) Yep. (45:11) Ready? (45:13) One.(45:13) Good. (45:16) Two. (45:16) Good.(45:18) Three. (45:19) Beautiful. (45:19) Now opposite side.(45:21) Ready? (45:22) One. (45:23) Too soft. (45:23) That doesn’t count.(45:24) Jump. (45:25) There you go. (45:25) One.(45:27) Two. (45:28) Good. (45:29) Three.(45:30) Good. (45:31) Good. (45:31) Okay.(45:33) Sounds good deceleration. (45:34) Now we’re going to do a deceleration and then right back into it. (45:38) All right? (45:38) So it’s continuous.(45:39) So it’s here. (45:43) Yeah. (45:45) Just like so.(45:45) All right. (45:46) All right. (45:46) How many? (45:47) We’re going to go four right, four left.(45:51) So once we start, it’s just continuous, right? (45:53) Yeah. (45:54) But it’s going to be on my clap. (45:54) So you’re going to drop down, come right into it.(45:57) And then when I clap, you’re going right into it. (45:58) Ready? (46:00) One. (46:00) Good.(46:02) Good. (46:04) Last one. (46:06) Good.(46:07) Switch sides. (46:08) One. (46:09) Too slow.(46:09) It doesn’t count. (46:10) One. (46:11) There you go.(46:12) Two. (46:14) Three. (46:15) Last one.(46:16) Four. (46:17) Good. (46:17) And rest.(46:18) Good shit. (46:21) All right. (46:22) Now we’re going to go two more sets now, but we’re going to do the sidestep.(46:26) All right? (46:26) Kind of how the sidestep worked on the box jump. (46:28) Yeah. (46:28) Same thing, sidestep here.(46:31) So we’re here on our toes. (46:33) We’re going to snap down, come right here. (46:36) Then we’re going to walk it back.(46:38) Got it. (46:38) All right? (46:39) Same thing again. (46:40) Same way.(46:41) Yep. (46:41) Snap down, sidestep. (46:43) Got it.(46:43) All right? (46:44) And then we’ll walk it back. (46:45) We’re going to go four right, four left. (46:47) Good.(46:48) And on the very last one, it’s continuous right to left. (46:51) Boom. (46:52) And just walk it over.(46:53) All right. (46:53) All right. (46:54) Ready? (46:54) On our toes.(46:56) One. (46:57) Good. (46:57) Walk it over.(46:58) Ready? (47:00) Two. (47:01) Good. (47:04) Three.(47:05) Good. (47:05) Last one. (47:08) Four.(47:08) Beautiful. (47:09) Now we’re going to go opposite side. (47:16) One.(47:17) Good. (47:20) Good. (47:21) Faster snap down.(47:22) You need a faster snap down. (47:24) There you go. (47:25) Last one here.(47:28) Beautiful. (47:29) Rest. (47:33) All right.(47:34) Now on this last set, it’s continuous. (47:36) All right? (47:37) So same exact thing that you were doing, except now you’re just going to continue. (47:41) So we’re here.(47:42) We’re going to drop. (47:44) Drop. (47:45) Drop.(47:45) Yeah. (47:46) Drop. (47:47) So we’re going left and right, nonstop.(47:49) All right? (47:49) Same thing. (47:50) Four, four. (47:52) On my clap, wood decelerations.(47:58) Good. (48:00) Beautiful. (48:02) Good.(48:06) Good, Duncan. (48:08) One more over and back. (48:10) Bring it back.(48:12) Good. (48:14) My man. (48:17) That’s good work right there.(48:19) Oh, yeah. (48:19) That’s good work right there. (48:21) I felt that.(48:26) Building that, the whole progression. (48:28) Yeah. (48:28) Just starting with the… (48:32) I want you to do this.(48:33) You just break it down in layers. (48:34) Yeah. (48:35) Yeah.(48:35) We’re going to go one more, but we’re going to go three and three. (48:37) Three and three? (48:38) Three and three. (48:38) Yep, one more.(48:39) Three and three. (48:49) All right. (48:50) Ready? (48:50) Continuous.(48:51) Three right, three left. (48:52) On my clap down. (48:53) On my clap down.(48:56) Good. (49:00) Good. (49:03) That’s two.(49:06) That’s two. (49:06) You got one more each. (49:07) One more each.(49:10) Good. (49:13) My man. (49:15) Quick and explosive.(49:16) That’s what we want to be. (49:17) Quick and explosive. (49:18) That’s it right there.(49:24) We’re going to do some core now. (49:28) We’re going to do some functional, (49:29) and then we’re going to do some South Beach. (49:31) Yeah, yeah.(49:31) All right. (49:33) Need both of that. (49:37) We’re going to do what helps benefit you on the core, (49:39) and then what helps you look good on the beach.(49:45) All right. (49:46) So you’re going to grab this band with your left hand. (49:48) You’re going to bring it to your chest, (49:49) and I want your right leg going forward.(49:51) You’re going to stand still, (49:53) and you’re going to have a nice, sturdy, and stiff base. (49:56) From here, you’re going to take the band, push straight out, (49:59) and then as it goes out, (50:01) I want you to fight the rotation that the band’s causing, (50:03) and then from there, (50:04) from here, you’re going to go overhead. (50:06) Right over.(50:07) So you’ve got to be very still and fight the side flexion. (50:09) So you’re fighting rotation, (50:11) and you’re rotating side flexion (50:13) when you bring the band over your head. (50:14) You’re going to go six up, straight ahead, (50:17) up above your head, (50:17) and then you’re going to switch sides.(50:21) Good. (50:25) There you go. (50:25) So drop down on that nice base, (50:27) and do me a favor and switch hands for me.(50:29) Oh, yeah. (50:29) Good. (50:31) And then drop down a little lower right there.(50:32) Chest up right. (50:34) Right here. (50:35) Now push that band straight ahead.(50:36) Now above your head. (50:38) Back down. (50:38) One.(50:41) Two. (50:42) Oh, shit. (50:43) Uh-oh.(50:45) Three more. (50:49) Four. (50:52) Five.(50:54) Hold, hold. (50:56) Five, four, three, two, one. (51:00) Switch sides.(51:03) Beautiful. (51:06) Yep. (51:08) Big chest.(51:09) Good. (51:10) Band out in front of you. (51:11) Above your head.(51:13) One. (51:14) Good. (51:16) Two.(51:19) Three. (51:20) You got three more. (51:23) Four.(51:26) Five. (51:29) And hold for five seconds overhead. (51:30) Five, four, three, two, one.(51:35) And rest. (51:36) Good. (51:40) All right.(51:42) Now you’re going to go on to this Swiss ball. (51:44) You’re going to place your forearms on the ball. (51:45) I’m going to need a towel for this.(51:48) Wow, because your hands are slit? (51:49) Yeah. (51:51) What do we got? (51:52) All right. (51:53) So forearms on the ball.(51:54) I want you to make sure that your shoulders are off your forearms. (51:58) I don’t want you to think you’re going to push the ball back and forth. (52:00) So you’re pushing yourself off the ball.(52:02) You’re going to push straight ahead and bring it back in without moving your body. (52:05) So we’re going to go five going forward and then five in a circle. (52:08) But when you go in a circle, nice circles.(52:10) I don’t want that seeing this. (52:11) Yeah, yeah, yeah. (52:12) Five circle, five circle.(52:14) Five going forward, five going left, five going right. (52:19) Good. (52:19) Separate those hands.(52:21) There you go. (52:22) Ready? (52:22) Push heads five times. (52:24) One.(52:24) You can push that ball out in front of you. (52:26) Two. (52:27) Three.(52:28) Four. (52:30) Five. (52:30) Now let’s go to the left.(52:33) One. (52:35) Two. (52:37) Three.(52:39) Four. (52:41) And then five opposite side. (52:43) One.(52:45) Two. (52:46) Three. (52:49) Four.(52:50) And five. (52:53) Good. (52:55) We got three sets of that.(52:57) Then we got South Beach Abs. (53:00) You know, crunches and all that good stuff. (53:03) I feel that.(53:05) I feel that. (53:08) Come on, Mike. (53:09) What are we doing over there, man? (53:14) No, no, no, no.(53:17) It’s not like that. (53:19) Come on, man. (53:20) Don’t do that.(53:23) Good. (53:24) Chest upright. (53:24) Sit back.(53:27) Ready? (53:28) Someone should come back here. (53:30) Right there. (53:31) All right.(53:31) Ready? (53:32) Above your head. (53:33) One. (53:34) Keep those arms straight.(53:36) That’s what you get for being so tall, bro. (53:38) Long arms, long legs. (53:41) You got to extend them all the way out.(53:43) Good. (53:47) Last one here. (53:47) Five second hold.(53:48) Hold it. (53:49) Five. (53:50) Four.(53:51) Three. (53:52) Two. (53:53) One.(53:54) Switch. (53:59) Good. (54:00) Hops the leg out in front.(54:01) Chest upright. (54:03) There you go. (54:03) Press.(54:04) Above your head. (54:05) One. (54:07) Two.(54:08) I don’t want any of this movement. (54:10) Stay still as a statue. (54:12) Three.(54:14) Four. (54:15) Five second hold. (54:18) Five.(54:18) Four more, no? (54:19) Six. (54:19) Last one. (54:20) Yep, six on this last one.(54:21) Five. (54:22) Four. (54:22) Three.(54:23) Two. (54:24) One. (54:25) Good shit.(54:39) Separate those hands. (54:43) Pushing out, straight ahead. (54:46) Two.(54:48) Three. (54:50) Four. (54:51) Good.(54:52) Five. (54:53) One. (54:54) Two.(54:56) Three. (54:57) Four. (54:59) Opposite side.(55:02) One. (55:03) Two. (55:05) Three.(55:06) Four. (55:08) And five. (55:09) Good shit.(55:10) We got one more of those. (55:11) One more of those. (55:26) Last set, Duncan.(55:34) Good. (55:35) Sit down on those hips. (55:36) There you go, straight ahead.(55:38) One. (55:41) Two. (55:44) Three.(55:52) Five. (55:53) Four. (55:55) Three.(55:55) Two. (55:56) One. (55:57) And exercise.(56:02) Chest up. (56:09) One. (56:13) Two.(56:16) Three. (56:19) Four. (56:20) We got two more, Duncan.(56:22) Five. (56:25) And five. (56:26) Four.(56:27) Hold in the middle. (56:28) Three. (56:29) Two.(56:30) One. (56:31) Swiss ball. (56:32) Good shit.(56:48) There you go. (56:49) Separate those hands. (56:51) One.(56:52) Two. (56:53) Three. (56:55) Four.(56:56) Five. (56:58) One. (57:00) Two.(57:02) Three. (57:04) Four. (57:05) And climb opposite direction.(57:06) One. (57:08) Two. (57:09) Three.(57:11) Four. (57:12) Five. (57:12) My man.(57:17) All right. (57:18) Line your back facing up. (57:21) Might need to save this.(57:22) Yep. (57:23) Move this. (57:24) Move it right, yep.(57:30) Should put it on my hip, probably. (57:31) Yeah. (57:32) We doing anything on the side? (57:33) No, right? (57:33) No, we’re going to be on our backs for the most part.(57:41) What’s up? (57:43) Good? (57:44) Give me a favor. (57:45) My man, appreciate that. (57:46) Give me something behind me.(57:52) All right, on your back. (57:57) What do you got? (58:01) All right. (58:01) Lay back, bro.(58:03) This right here wasn’t scripted, so… (58:07) Hands right above. (58:08) Hands above my hand. (58:09) Right hand.(58:10) All right, so I want you to reach through. (58:12) Bend your knees. (58:12) You’re going to reach through here, (58:14) but you’re not touching my hands.(58:15) So ready to reach up? (58:16) One. (58:16) Back down. (58:16) Yep, just like right here.(58:18) Two. (58:18) We got ten. (58:19) Three.(58:20) Four. (58:21) Five. (58:23) Six.(58:24) Seven. (58:25) Eight. (58:27) Nine.(58:28) Ten. (58:29) Hands down, feet up. (58:30) Hold up, man.(58:31) Let me lay this down. (58:32) All right. (58:33) Before this get all nasty.(58:35) So I have respect for whoever got to use this next. (58:41) All right. (58:42) Ready? (58:42) Feet up.(58:43) Feet up like this? (58:44) Right here. (58:44) Ready? (58:45) Hands on the side. (58:46) Hands on the side.(58:47) All right, same thing. (58:47) Lift your feet up, but you’re not hitting me. (58:49) All right, you’re not hitting me.(58:50) Ready? (58:50) Up. (58:51) One. (58:51) That’s up.(58:52) Two. (58:53) Three. (58:54) Four.(58:56) Five. (58:56) Not hitting me. (58:57) Not hitting me.(58:57) Six. (58:59) Seven. (58:59) Keep them up.(58:59) Keep them up. (59:00) Let’s go. (59:00) Eight.(59:01) Nine. (59:02) Touch your toes ten times. (59:03) Let’s go.(59:04) One. (59:05) Two. (59:06) Three.(59:07) Four. (59:08) Five. (59:09) Six.(59:10) Seven. (59:11) Eight. (59:12) Nine.(59:13) And ten. (59:13) Rest. (59:14) God damn.(59:16) Ten. (59:17) Nine. (59:18) Eight.(59:19) Seven. (59:20) Six. (59:21) Five.(59:22) Four. (59:23) Three. (59:23) Two.(59:24) One. (59:25) Up. (59:25) One.(59:26) Two. (59:27) Three. (59:28) Four.(59:29) Five. (59:30) Six. (59:31) Seven.(59:32) Eight. (59:33) Nine. (59:34) Ten.(59:36) Up. (59:38) One. (59:39) Two.(59:40) Three. (59:41) Four. (59:42) Five.(59:43) Let’s go. (59:44) Six. (59:45) Seven.(59:46) Eight. (59:47) Nine. (59:48) Touch your toes.(59:49) Ten. (59:50) Let’s go. (59:51) Not your ankles.(59:52) Touch your toes. (59:53) Long ass arms. (59:54) Three.(59:55) Four. (59:56) Five. (59:57) Six.(59:57) Reach. (59:58) Seven. (59:58) Eight.(1:00:00) Nine. (1:00:01) Ten. (1:00:02) Nine.(1:00:03) Eight. (1:00:04) Seven. (1:00:05) Six.(1:00:06) Five. (1:00:07) Four. (1:00:08) Three.(1:00:09) Two. (1:00:09) One. (1:00:10) I’m going to mix it up a little bit.(1:00:11) Hands up. (1:00:12) All right. (1:00:13) You’re going to touch this hand, but then you’re going to touch this hand.(1:00:15) So you’re going to reach up with two hands. (1:00:17) Reach. (1:00:17) Reach again.(1:00:18) Don’t go back down. (1:00:19) One. (1:00:21) Two.(1:00:23) Three. (1:00:24) Don’t go back down. (1:00:25) Four.(1:00:27) Five. (1:00:29) Six. (1:00:31) Seven.(1:00:32) Three more. (1:00:33) Eight. (1:00:36) Nine.(1:00:38) Ten. (1:00:38) Good. (1:00:39) Feet up.(1:00:40) Nothing changes here. (1:00:41) Let’s go. (1:00:42) Let’s go.(1:00:42) Up. (1:00:43) One. (1:00:44) Two.(1:00:46) Three. (1:00:46) Reach them up. (1:00:47) Reach them up.(1:00:47) Four. (1:00:48) Five. (1:00:49) Six.(1:00:50) Come on. (1:00:50) Work those lower abs. (1:00:51) Seven.(1:00:52) Eight. (1:00:53) Nine. (1:00:54) Touch those toes.(1:00:55) Let’s go. (1:00:55) No. (1:00:55) Hell no.(1:00:56) Let’s go. (1:00:56) Let’s go. (1:00:56) Ten.(1:00:57) Ten. (1:00:57) Ten. (1:00:58) Nine.(1:00:59) Eight. (1:01:00) Seven. (1:01:01) Six.(1:01:02) Five. (1:01:02) Four. (1:01:03) Three.(1:01:04) Two. (1:01:05) One. (1:01:06) My man.(1:01:08) Oh, shit. (1:01:11) I got to stretch that. (1:01:14) Go on to your stomach and then just push up.(1:01:16) Yeah. (1:01:17) And then I’m going to stretch you out. (1:01:19) We good.(1:01:24) There you go. (1:01:31) Yeah, yeah. (1:01:32) We good.(1:01:37) How’s it going? (1:01:39) Damn, but we’re supposed to do that on Thursday. (1:01:41) I had it ready for the weekend. (1:01:42) No.(1:01:44) Come on. (1:01:45) That’s good work, man. (1:01:46) Yeah.(1:01:46) I appreciate you. (1:01:48) Some good work. (1:01:49) Some better people.(1:01:50) Appreciate you guys. (1:01:54) All right.