Full Body Workout
Speaker 1
(0:03) What’s up guys, Ryan Gallop here, head of performance at San Diego Legion. (0:07) We’re here today at our headquarters in Carlsbad, California. (0:10) Aside from our team utilizing our facilities, we also help out some groups in the area.(0:15) One of them is a group of NFL veterans who get in here early in the morning and get after it. (0:20) Today we’re going to be working with Lonnie Paxton. (0:22) Check out what we do.(0:23) What up everybody. (0:24) Hey guy, how are we doing? (0:25) Feeling good?(0:26) Feeling as good as I can. (0:27) After Halloween with the kiddos. (0:29) Yeah, late night last night.(0:31) I’ll bet you was. (0:31) Yeah. (0:32) Alright my man, so we’re going to hit it a little full body, but pretty up-tempo today.(0:36) You know the drill in the warm-up, let’s hit some of your bands, get those hips going, maybe a little core activation. (0:41) And then I’ll go over our circuits and we’ll crank into this. (0:47) Did you guys walk last night?(0:49) Oh yeah, we went around my younger boy’s friend’s neighborhood, which was sort of mellow. (0:56) And then I brought him to older brother and that area was nuts. (1:00) Some of these areas, like the parents go harder than the kids.(1:03) Yeah, they got the full setup. (1:07) Where did you guys do it? (1:08) Around your place?(1:08) Yeah, we got a handful of cul-de-sacs right there. (1:12) Yeah, Danny’s always said your guys’ neighborhood goes pretty big on the kid holidays. (1:17) Yeah, we got some full-size candy bars and my daughter on Monday just got braces.(1:22) Oh, perfect. (1:23) She’s screwed. (1:26) We were at a party and the little girl was like macking something.(1:29) And her mom, like right when she walked out of the room, she’s like, well, she’s kind of a candy puker, so we’ll see how this goes tonight. (1:35) And I was like, what? (1:36) That’s not a good thing to be labeled.(1:39) But yeah, it was fun. (1:40) It was my younger boy that wasn’t feeling great. (1:43) He’s usually the hyper one.(1:44) And I was like, wow, he’s not Halloween spirits and shirt off. (1:48) He woke up sick this morning. (1:49) Oh, he did?(1:50) Yeah, he just had bad timing, I think. (1:51) They should give that day off. (1:54) It’s like after the Super Bowl and after Halloween, it should just be off days.(1:57) Dude, I was like, how many other kids are not going to school today? (2:00) Probably like 30%. (2:01) Yeah.(2:02) But we hit it pretty early. (2:03) It was weird. (2:04) It was super dead until like dark, dark.(2:07) Usually some of the younger kids get going earlier, but it was like crickets. (2:11) It was almost weird. (2:12) We didn’t know if anyone was going to show up or not.(2:14) Oh, really? (2:14) Did you hand out candy? (2:15) No, no.(2:15) We went out. (2:16) We walked around a lot. (2:17) We tried to do a quick loop, but we’re like a gated community before.(2:22) And it was like nobody was out. (2:24) So we just ventured out right away. (2:29) My kids weighed themselves when I got home and then held the candy bag.
Speaker 2
(2:34) My son came home with 12 pounds of candy.
Speaker 1
(2:37) I feel like that’s not where they can sell it back. (2:40) The dentist does. (2:41) Yeah.(2:41) But I think today is the only day. (2:43) It’s a good program. (2:44) It’s a great program.(2:45) Five bucks a pound. (2:46) Yeah. (2:47) Like, dude, genius.(2:48) What’s that? (2:49) Then you make them prioritize. (2:50) Like, hey, go through all this.(2:52) I’ll let you keep this much of your own. (2:56) And then the rest we’re selling. (2:57) So choose wisely.(2:59) And we’re going to divvy this up. (3:00) I feel like that should just be a given. (3:02) You know, like 80 bucks or 70, whatever.(3:04) It’s smart. (3:06) Let’s get the sips fired up. (3:10) How’s the body feeling today?(3:14) Well, all things considered. (3:15) Yeah, all things considered, I guess. (3:18) Some guys have it worse.(3:20) Yeah, this is true. (3:23) So, but it’s feeling all right. (3:25) Little things, just shoulder here, knee there, back here.(3:30) You know, it’s nagging things. (3:31) Yeah. (3:32) Just pisses me off because I want to get some of these exercises in.(3:37) But. (3:38) Yeah, we’ve got to modify it. (3:39) Yeah, ankle, all that stuff.(3:42) It’s the key as we get older. (3:44) Train a lot smarter than we do hard. (3:59) Do you guys dress up with the kids or what?(4:03) Not this year, man. (4:04) We’re living out of our garage. (4:06) That’s right.(4:07) So we got a fat, the kids are remod. (4:09) Got a full remodel. (4:10) For real.(4:11) So it’s our excuse to not get dressed up. (4:13) That’s fair. (4:15) We had to throw something on Nicole yesterday afternoon.(4:18) So I got sucked in. (4:19) It was like. (4:20) What were you?(4:20) I want to miss it clean. (4:22) Just super easy. (4:24) Found all my white clothes.(4:25) You’re like. (4:26) Zinc in the eyebrows. (4:26) I’ve been prepping this one for years, actually.(4:28) The only impressive. (4:29) The best part was there were actually plenty of kids who recognized it last night. (4:33) I was impressed.(4:34) They don’t like watch commercials anymore. (4:36) So I was shocked that they actually knew. (4:39) Pretty funny.(4:44) My older boy wanted to be a crash test dummy. (4:47) So he ordered this full costume. (4:48) It was pretty cool, but I hadn’t seen him wearing it.(4:51) He comes down the stairs. (4:53) This thing is like. (4:54) Like football gear, spandex skin type.(4:57) Like everything is butts all hanging out. (5:00) I’m like, dude. (5:00) Your friends are going to give you crap for this.(5:03) But he ended up. (5:04) He loved it. (5:04) It was.(5:05) It actually worked. (5:06) It was just kind of a shock. (5:08) Let’s go.(5:08) Just a couple more core moves, and we’ll get into this. (5:28) Feeling good? (5:29) Yeah.(5:31) Shot you real quick. (5:33) Long snap for mobility. (5:35) Yeah.(5:36) Still in there. (5:37) It’s funny. (5:45) I ran into my kids PE teachers, and he’s a free agent kicker.(5:50) Really? (5:50) Yeah. (5:51) Does he work with Carney?(5:53) I always see him. (5:54) He’s got a crew out of Poinsettia.
Speaker 2
(5:56) Yeah.
Speaker 1
(5:56) We’ll see him. (5:59) That seems such a cutthroat business. (6:02) Yeah.(6:03) Yeah. (6:03) Like two bad games, and you’re just out. (6:06) I love teaching, but I want to play football.(6:08) Yeah. (6:09) Bad game. (6:09) I saw somebody.(6:11) I forget if it was the Rams. (6:12) Somebody cut their kicker like two weeks ago. (6:14) Yeah.(6:14) The Rams. (6:15) Yeah. (6:15) He had like one and a half bad games, and they’re like, nope.(6:19) Sorry. (6:19) It’s a short leash. (6:22) I remember I was telling you we used to have a long snapper, a college one who trained in NACOA, and he did some tryouts.(6:27) And he was like, dude, I’d get flown in. (6:30) Special team guy would be sitting there with a stopwatch, and he’d be like, you got three chances to hit the hand. (6:34) Yeah.(6:35) If it’s off the hand or if it’s not into this time, like see you. (6:38) Probably, yeah. (6:39) It’s crazy.(6:40) That’s why for 12 years I just felt like my job was out of line. (6:45) Yeah, constantly, right? (6:46) Every day.(6:47) He said one team told him to get fast because they wanted him to be a gutter, too, like after he snapped it. (6:53) And he showed up. (6:54) He did a ton of speed training.(6:55) He got all fit. (6:56) And he gets there, and they put him on the scale. (6:59) They’re like, oh, you’re too light.(7:00) Later, they didn’t even let him try out. (7:02) They were like, oh, you’ve got to be over 240 or 225. (7:05) And he was like, you told me to get fast.(7:07) Like brutal. (7:08) I came in at like 275. (7:09) They’re like, you don’t need to be that big.(7:11) It’s a long snapper. (7:12) You’re like, you could probably use a little bit. (7:13) Yeah.(7:14) All right, my man. (7:14) So we’ll go over. (7:15) We’re doing a lower body circuit first while you’re nice and fresh.(7:18) Hit a little bit of everything, posterior chains, quads. (7:21) We’ll start with our heavy move. (7:23) We’re going to go kettlebell kickstand RDL.(7:25) So soft on the back knee. (7:27) Load up that front leg. (7:29) Let’s get about parallel.(7:30) Squeeze the hips on the way up. (7:31) We’ll go eight each side. (7:33) We’ll vest up to load up your rear foot elevated squat.(7:36) We don’t need to hold anything. (7:37) So we’ll just throw that vest on. (7:39) Load up that front leg.(7:40) Try and get to 90 at 90. (7:42) We’ll go 10 each side. (7:43) Then we’re going to hit reverse Nordics.(7:46) Help healthy those knees up. (7:49) So we’ll flatten those toes out. (7:51) We’ll just do a fall back and then use your quads to pull yourself forward.(7:55) And then our last move for a little more hamstrings. (7:57) We’ll just do a single leg bridge off the bench. (8:00) So stabilize on the shoulders.(8:02) Drop the hips. (8:03) Drive up, pause, and come down. (8:05) 10 each is there as well.(8:07) So everything will be 10 except the first move. (8:10) We got four exercises, three rounds. (8:12) And we kind of want to push the tempo.(8:14) So only really rest as needed. (8:16) Then we’ll get into the uppers and a little bit of a conditioning circuit to finish. (8:20) Follow your lead.(8:21) That’s right. (8:28) So we’ll go kettlebells, kickstands first. (8:31) Get that ball out of your way.(8:36) So let’s go eight per side on these. (8:38) Yep. (8:39) Make sure that front foot stays flat.(8:42) Now we don’t want to band this one. (8:44) The one I would say for this series that we could band up is the bridges. (8:47) That’s going to give us a little glute-meat activation while we’re pushing.(8:51) Yep, for sure. (8:55) All right, let’s go eight each. (8:56) Back stays nice and flat.(8:57) Chin tucked. (9:11) Beauty. (9:18) So did that full rematch start with the kitchen issue?(9:21) And then you were like, well, might as well while we’re in here. (9:25) Yep. (9:25) It was an unplanned rematch.(9:29) That $200 kitchen part. (9:32) That’s why it started it all? (9:34) You said he flooded, right?(9:35) Yeah. (9:37) All right, so we’ll throw that vest on. (9:38) We don’t even need to strap it up.(9:40) Just get it over the shoulders. (9:42) On the rear foot elevator, we’ll try and get that front knee down to about 90 degrees. (9:47) I know your mobility is never an issue.(9:51) It’s like Schwarzenegger in Commando. (9:54) Yeah. (9:57) Scoot that front foot out now a little bit more.(9:59) Yep. (10:00) Relax that back leg so we can open up the hip. (10:03) There we go.(10:15) There we go. (10:16) Switch her up. (10:21) So where did the kids go last night?(10:23) We had a whoopee cushion. (10:26) Excuse to make fart sounds all night. (10:28) Exactly.(10:30) A piece of bacon. (10:34) Let’s see. (10:35) We had Reese’s Pieces.(10:37) Nice. (10:42) And spicy Cheetos. (10:45) Food theme.(10:47) Whoopee cushion. (10:48) Farts at the end. (10:50) All right, so we’ll go to the reverse Nordics there.(10:52) We can keep the vest on for that one. (10:53) It’s not going to add a ton of load. (10:55) Make it a little smoother.(10:58) Because that toe and ankle we were talking about, we can go flat with the feet. (11:01) We’ll actually get a little stretch in the front side. (11:03) So just give me a little fall and then a pull forward.(11:05) Good. (11:06) We’ll go 10 on these. (11:31) And beauty.(11:33) Cool. (11:34) We can bend those knees back up for this bridge. (11:36) Get rid of that for a minute.(11:43) You got your melon hat on? (11:45) You know it. (11:45) Thanks.(11:45) Love it. (11:46) Got the hook up.
Speaker 2
(11:48) Got a guy.
Speaker 1
(11:49) I got a guy. (11:50) He knows people. (11:51) Donnie was saying you guys are still talking about doing a Legion one.(11:54) Yeah. (11:55) Especially, like you said, the big head ones. (11:57) We definitely got some guys who struggle to throw on the regular size hats.
Speaker 2
(12:02) Yeah, they got the big coconut heads.
Speaker 1
(12:05) All right. (12:06) Let’s go 10 per side on these. (12:07) Here we go.(12:19) And 10. (12:20) Beauty. (12:25) They got a playoff game on Friday or what?(12:26) Yep. (12:27) 4-0. (12:29) I saw your little man at the basketball court.(12:32) Funny story the other day. (12:33) Bombing up and down. (12:34) Dude, he is so funny.(12:37) He is classic. (12:39) Rolled up in his LeBron jersey. (12:41) Did he?(12:42) Yeah. (12:43) He’s like, I’m not here to mess around. (12:46) All right.(12:46) Give you a quick second to get a sip. (12:48) We got two more rounds of that and then we’ll mix it up. (12:50) Keep the volume the same.(12:52) Everything feeling good? (12:53) Beautiful. (12:56) My good buddy, who I moved out here with, he played big basketball in Philadelphia before he started playing rugby with us.(13:02) And he got his son into it and he loved it. (13:04) He was coaching at a younger age and he was just telling the kids, he was like, this is the age where, like, you see, if you got a shot, take your shot. (13:13) Like, literally, you’re only going to learn by having a bunch of cracks and if you miss a bunch.(13:17) But he was saying, he was watching other teams and they tried to dribble and pass too much and they just never scored. (13:23) He was like, I told my guys, if you have a look and it’s reasonable, just shoot it. (13:26) Yeah.(13:27) There’s definitely a line there. (13:29) We’ve had some kids that are just gunslingers. (13:31) Well, I told my buddy that and he’s like, well, Charlie.(13:33) And I’m like, yeah, but your boy’s really good. (13:35) So he makes it. (13:36) I’m like, you can’t have the kid who misses every shot, just chuck it every time he’s down.(13:40) Yeah. (13:41) It’s fun. (13:42) I played basketball.(13:43) Growing up. (13:44) Oh, sweet. (13:44) It was kind of my, maybe my first love.(13:47) Really? (13:47) Yeah. (13:48) Were you a football?(13:49) I mean, I loved football, but I couldn’t play tackle. (13:51) I was too big. (13:52) Yeah.(13:52) Really? (13:53) Because it was like. (13:53) The Pop Wonder rules.(13:54) Yeah, yeah, yeah. (13:55) So when I was nine, I’d been with like the 13-year-olds. (13:58) So mom’s like, well, hell no.(14:06) They say there’s a lot of guys in the NFL who if you asked them their choice, they’d rather be in the NBA. (14:12) Well, for many reasons. (14:14) Yeah.(14:15) Guaranteed contracts. (14:16) Guaranteed contracts. (14:17) But the season length and the amount of games, I think is what NBA guys would argue the counter to it.(14:23) Yeah. (14:24) But every sport’s got their tough.
Speaker 2
(14:26) Yeah.
Speaker 1
(14:27) Their tough elements. (14:29) Keep that back flat. (14:40) There we go.(14:42) I will vest back up. (14:43) Get your back on the rear foot elevated. (14:52) All right, let’s go eight and eight again.(14:55) Eight and eight again? (14:56) Yeah. (14:57) Maybe scoot that foot out a tiny bit.(14:59) There we go.
Speaker 2
(15:11) Yep.
Speaker 1
(15:19) You guys able to stay pretty close to home then last night? (15:22) Yeah. (15:22) They’re all cul-de-sacs right around there.(15:31) I swear my little man’s friend lives in like the hilliest neighborhood of San Luis. (15:36) Oh, it’s the worst. (15:36) After like an hour and a half, I was like, whoops.(15:38) I was like, I’m going to get off my feet, dude. (15:40) This is way harder than it should have been. (15:42) All right, we got reverse Nordics.(15:43) We’ll hit those 10.
Speaker 2
(15:45) There we go.
Speaker 1
(15:53) There we go. (16:08) John Lee still helping at Mellon? (16:10) Yeah.(16:11) Nice. (16:11) We haven’t seen him in a while. (16:12) Yeah.(16:15) There we go. (16:16) We can dump that off for our bridges just because it’d be uncomfortable in the back. (16:19) I like these ones.(16:20) Yeah, it’s a good one. (16:21) It looks cool in mine. (16:23) It actually just flops around.(16:26) Some weight vests are all look and no function. (16:29) It’s hard to find one that’s actually both. (16:32) Years ago, we hosted a shoot at our old, old building for, I won’t say the company’s name, but it was a big name athlete.(16:41) And they part of, they left all their gear that they did for the shoot. (16:45) That was like part of how they thanked us. (16:47) And they gave us a weight vest.(16:48) The thing was all the weight was in these tiny BBs, metal BBs. (16:53) It’s a thread ripped all like day two of us being in our place. (16:57) Everywhere.(16:57) Like people were like slipping on them and stuff. (16:59) We’re like, Hey, thanks guys. (17:02) And we’re like, you better fix that by the way, before you start cleaning bill.(17:05) Yeah, seriously. (17:06) All right. (17:06) Let’s go 10 and 10.
Speaker 2
(17:20) You’re it.
Speaker 1
(17:36) You’re it. (17:36) All right, my man.
Speaker 2
(17:37) These bands.
Speaker 1
(17:39) I’m done. (17:40) Bands and body weight, man. (17:44) You got to New England.(17:46) It was like. (17:47) Oh yeah. (17:48) Madison balls.(17:49) He’s already big and strong. (17:50) Totally. (17:51) They said, I heard Ray Lewis’s peak years.(17:54) He was like, I can’t touch weights. (17:56) I get too big and strong and I can’t run. (17:58) His off season was all boxing.(18:01) Like med ball stuff and sprints. (18:04) And he was like in my thirties. (18:05) That’s what kept me playing young.(18:07) It’s true. (18:08) Like the older we get, the more you have like your natural strength and size. (18:11) It’s not really going to go anywhere.(18:13) Yeah. (18:13) It’s like, how do you keep the nervous system and the athleticism where it was when you were younger? (18:19) Like those functional movements.(18:20) Oh, dude. (18:21) Some of the guys in Legion. (18:22) Like I I’ll throw them into it.(18:25) Like they have to do like 30% of the team lift and it’s almost for optics. (18:30) Like literally genetically, like they can play the sport with barely any strength trait, but like, you can’t let them just be the lazy guys. (18:38) Yeah.(18:38) You figure out stuff to do, but it’s good that you’re flexible like that though. (18:42) You have some coaches are just like my way or not. (18:44) Totally.(18:44) And it’s like, then you’re not considering the individual. (18:47) Right. (18:48) And also the like history.(18:49) Right. (18:50) Like, and what you just said is true. (18:52) I’ve seen it as a performance coaches.(18:54) Like some people come in thinking they’re going to hate training because they’ve had that guy who was like, this is how I do it. (19:00) And if you can’t hit these numbers, then you’re not going to play it. (19:03) It’s yeah.(19:04) It’s forgetting that like the sport is the end goal, not being a King of this place. (19:08) Like, right. (19:09) This place has always changed a lot.(19:11) And for when I was young, I’m sure like football world, like if you couldn’t clean this squat, this bench, this, you can’t play this position. (19:20) Yeah. (19:20) I didn’t even know one of these sit squat machines existed until I got to New England.(19:23) I was like, I’ve been putting on my shoulders this whole time. (19:26) Yeah. (19:26) I’m like, I need to save my spine a little bit.(19:28) No, for sure. (19:29) All right. (19:29) We got one more round of our lowers and then we’re going to switch gears.(19:32) Have a little fun. (19:35) Fun for who? (19:36) Yeah.(19:36) Probably me. (19:37) Not you. (20:02) I’ve seen it in rugby.(20:03) And they actually say the same in the NFL. (20:05) The biggest difference when guys sit there thirties or even late twenties is more of the lifestyle and the behavior stuff of realizing, all right, if I’m going to train and play this sport five to six days a week, it’s what I do at night and in the mornings and at the table. (20:22) Right.(20:22) And that matters more. (20:24) Like you can’t just keep training as hard as you want and not take advantage of like, Hey, I’m not recovering properly, eating properly. (20:31) Like even those being the edges, right.(20:34) Of like, if we sleep a little better than that team, you know, like. (20:38) Yeah. (20:38) We used to have competitions in New England.(20:40) Really? (20:40) Literally like guys carry around a gallon water bottle in the meetings be silent. (20:46) And you’d hear Willie in the back.(20:49) You just hear just go home. (20:52) It’ll look bad. (20:53) Like, yeah.(20:54) Yeah. (20:55) Like I’m hydrating. (20:56) Are you?(20:57) Yeah. (20:57) You get it off. (20:58) Are you catching up?(20:59) Dude. (20:59) That’s right. (20:59) A lot of guys struggle in that.(21:02) Especially we played in Miami. (21:04) Oh, for sure. (21:05) Or going to Denver or something, you know, elevation.(21:07) The biggest thing I have to deal with here at Legion is especially in the rugby world. (21:11) I don’t know if it’s international thing or what. (21:13) Like coffee is such like a social.(21:16) Yeah. (21:16) Like in between every session, it’s like, let’s go for coffees. (21:19) Let’s go for coffees.(21:20) And I’m like, I’m okay. (21:22) Like some caffeine is helpful, but I always tell these guys like, Hey, that’s just raising what you need to bring in hydration wise and electrolyte wise. (21:30) Like it’s a diuretic.(21:31) It’s. (21:32) And they’ll be like, I never thought of that. (21:34) There’s water in it.(21:34) I’m like, no, that’s not true. (21:37) Yeah, exactly. (21:38) Like, don’t give me that.(21:40) But, um, it’s just making guys aware of that enough. (21:43) Right. (21:50) I say so many pro athletes like live on fast food till they’re like 25 just because they don’t know any different and they can get away with it.(21:58) And then all of a sudden they’re cramping. (22:00) You’re feeling like crap. (22:01) They might actually put some fat on for the first time in their lives.(22:04) And they’re like, well, I have to now think about what I eat. (22:06) I can’t just do. (22:07) It’s easy.(22:08) Brandon Lloyd, one of the best receivers. (22:10) I remember his hands were ridiculous. (22:12) I mean, every morning, three breakfast sandwiches from McDonald’s.(22:15) Insane. (22:16) It’s famous for that same thing. (22:18) He was like, he used to go over and shred it.(22:21) And he would drink. (22:21) Like, he literally said he didn’t drink water. (22:23) He drank three fountain.(22:27) I’m two 80. (22:28) If I do that. (22:30) And these guys are like 3% body fat.(22:32) I was like, but at some point for everybody that catches up. (22:36) Right. (22:36) And that’s what you got to be realistic.(22:39) Like, if I want to keep doing this, I can’t just work hard. (22:43) There’s other things. (22:48) Yeah.(22:48) I mean, Tommy. (22:50) Yeah. (22:51) Oh, yeah.(22:51) He didn’t even have like, he didn’t eat meals with us. (22:54) You know, we’d be in there at the training. (22:55) Yeah.(22:56) He walked through and grab some almonds and berries and leave to it. (23:00) Where are you going? (23:01) Do you have like your secret wheel room?(23:03) Yeah. (23:03) It’s just like always. (23:04) Probably did.(23:05) Let’s bend those knees. (23:06) We got one more. (23:07) Send these bridges.(23:08) I heard that. (23:10) I heard a story about that. (23:11) Even when he started working with Tommy’s guys for the physical.(23:16) They started pushing nutrition. (23:17) And he was like, well, it’s pasta day. (23:20) Like, I’m still going to eat two pounds of pasta there.(23:22) Because I want to eat that. (23:24) And they were like, but that’s not the full method. (23:26) He was like, I don’t care.(23:26) Like, I love pasta. (23:29) All right. (23:30) Last set of these.(23:31) And then the legs are done. (23:32) We’ll regroup and get the upper burnt out. (23:38) Oh, we got the bridges here.(23:39) Remember? (23:40) Oh, yeah. (23:40) Get the knee tall.(23:41) There we go. (23:42) The hips going.
Speaker 2
(23:50) That’s it.
Speaker 1
(24:02) Beauty. (24:03) All right, my man. (24:03) A little sit.(24:04) Done with that band. (24:07) All your leg strength is done. (24:09) That’s a good thing.(24:10) We’ll get a little upper body time circuit. (24:13) And then a little conditioning in. (24:15) But you’re on some electrolytes.(24:16) Yeah. (24:17) You probably should. (24:18) What’s that?(24:18) You do that? (24:19) I’ll do pink sea salt. (24:22) Just a little bit in the morning.(24:23) That’s literally like nature’s electrolytes. (24:25) Because I don’t really. (24:26) A lot of electrolytes, we use it with the team.(24:28) But a lot of them have more sugar. (24:29) They’re not as bad as Gatorade. (24:30) But they still have some.(24:31) Because there’s flavoring. (24:33) But actually, a free product plug. (24:36) We started using LMNT with the team.(24:38) When we had humid games. (24:39) Or some of our heavy cramper guys. (24:42) They actually tried it out at a recovery spot.(24:44) And loved it. (24:45) So I started getting it wholesale. (24:47) We actually have it in NACOA, too.(24:48) Some people love it. (24:49) I mean, that’s like 1,000 milligrams of salt. (24:54) It’s more core.(24:55) But if you’re somebody who gets dehydrated easily. (24:58) Cramping is not just dehydration. (25:00) But it can be part of the equation.(25:02) But, yeah. (25:02) I mean, it makes a difference. (25:03) They say you can drink all the water you want.(25:05) But at some point, your body needs to hold on. (25:07) Some of those ions and whatnot. (25:09) That’s the point of electrolytes.(25:11) Salts. (25:11) And they say some people literally chug too much water. (25:15) With nothing in it.(25:16) And it can end up like. (25:18) It can almost get to the point of being like an issue. (25:22) Like they’re flushing even good stuff out of their body.(25:24) Because it’s just water. (25:26) There’s no substance to it. (25:29) All right, my man.(25:30) So I’ll go over these moves real quick. (25:32) Gonna kind of cheat some core into our upper moves. (25:35) So we’re gonna do a tall kneeling hammer curl.(25:37) So we get some anti-extension. (25:39) You just gotta stay above the knees. (25:41) We’re just gonna rep those out for 30 seconds.(25:44) Then we’re gonna get the shoulders going. (25:46) A little more functional way. (25:47) I know you got some issues we’re fighting.(25:48) So we’ll be doing a side plank off the bench. (25:51) And I’ll be holding the long band. (25:53) And you’re just gonna rep out 15 quick rows on one side.(25:57) Pretty standard. (25:58) Yep. (25:58) And then I’ll walk over.(26:00) We’ll switch sides. (26:01) We’ll go another 15. (26:02) And then we’re gonna finish with a bridge iso.(26:05) So we’re gonna hold the shoulders up like we did on the single leg bridge. (26:08) And just go a big range of motion pullover. (26:10) Just to get the lats going.(26:12) Everything here except the bands. (26:14) The first two moves will be timed. (26:16) Or first and third moves will be timed.(26:18) We’ll go 30 seconds. (26:20) We’re gonna try and keep the rest down only like 15 seconds. (26:22) Okay.(26:23) We’ll go two rounds of that. (26:24) And then we’ll go right into our conditioning. (26:28) What do you think about, like, See, I’ll be pulling that way.(26:32) What’s that? (26:33) To band you up? (26:34) Yeah.(26:34) Pulling me that way. (26:34) Get a little extra. (26:39) All right.(26:39) We got 30 seconds here. (26:40) I got your clock. (26:41) Hopefully the camera doesn’t zoom in on the muffin top.(26:45) We do have muffins at the house, which, you know, that’s most likely not part of the diet. (26:49) But hang on, my kids. (26:52) Stay tall and go.(26:53) So just alternating hammers for 30 seconds. (26:55) Go up tempo. (26:56) Try and get as many reps as you can.(26:58) There we go. (27:01) And don’t fall off the bench. (27:07) Halfway.(27:17) Five seconds. (27:22) And beauty. (27:23) Good.(27:25) I’m gonna kick out of here. (27:27) Let’s clear these off, because we’re going to have you posted up on this guy. (27:34) We’ll go right shoulder plank, left arm rowing first.(27:37) Yep. (27:38) We’ll go 15 each hand on these. (27:42) Stay stabilized over that elbow.(27:44) What’s better, this foot over top or that foot? (27:47) Obviously, it’s a preference. (27:49) It depends whether your groin’s strong, because then you might want to put more weight on the top leg.(27:53) But if your bottom hip is the strong one, then you’d want that one in front doing more of the work. (27:59) Okay. (28:00) Give me 15 good ones.(28:01) Yep. (28:06) Try not to shrug. (28:10) Five more.(28:14) In you go. (28:16) Flip that around. (28:20) Didn’t hit the shoulder clicking too much.(28:21) That’s pretty good, because you were talking. (28:23) I was trying to cover up for you. (28:27) All right.(28:28) 15 reps. (28:29) Back up a little bit. (28:39) 15, 14, 15.(28:41) Beauty. (28:43) And then we just need one of these dumbbells. (28:47) While you do that, I’m going to go find me a towel for this bench.(28:50) Or it’s just slipping off of it.
Speaker 2
(29:01) Good. (29:03) How’s it look? (29:06) It’s my fifth workout of the day, just so you guys know.(29:09) Yeah. (29:10) I typically don’t sleep. (29:11) I just go from midnight until two.(29:14) Then I come eat.
Speaker 1
(29:16) And then another workout. (29:18) Then I take my kids to school. (29:20) I walk them all on my shoulders to school, actually.(29:23) I got four of them.
Speaker 2
(29:25) It’s about 200 pounds-ish. (29:27) No need for sleds anymore.
Speaker 1
(29:32) I’m a man. (29:33) Here we go. (29:35) We’re going to go back on the clock for this one.(29:37) Okay. (29:37) Keep that bridged up for 30 seconds. (29:40) Remember, not huge range of motion.(29:42) Just work those lats up. (29:50) All right. (29:50) Ready?(29:51) Here we go. (29:59) Keep the hips high. (30:08) Do y’all have a six-pack after this one?(30:10) Easily. (30:13) They’re in there. (30:14) They’re in there somewhere.(30:16) Let’s go five more seconds. (30:19) My wife’s shredding. (30:20) She don’t do this.(30:22) And good. (30:23) You got the lucky genetics or what? (30:24) Yeah.(30:25) She works hard. (30:27) But genetics help. (30:28) Of course.(30:29) All right. (30:29) We’re just on a quick break, and we go right into round two. (30:33) We’ll use the band on that one.(30:35) What’s that? (30:35) On the pullover? (30:36) Yeah.(30:37) Just keep my hips. (30:38) Oh, yeah. (30:38) 100%.(30:39) With the bridge. (30:40) Yeah. (30:41) Easy.(30:46) And then we can loop the again for the tall kneeling. (30:48) Yeah. (30:48) Get that core activation in.(30:53) And we’re at each of those. (30:54) And then you guys do these band releases for the rugby? (30:58) I know the ones that you used to pull it on.(31:00) Yeah. (31:01) I’ll do. (31:01) We’ve actually done it before with jerseys.(31:04) Oh. (31:04) It’s just like three-yard sprint, and then just let go. (31:06) It’s an easy partner thing.(31:08) Yeah. (31:08) We do a lot of chase stuff in rugby. (31:10) Oh, yeah.(31:11) How to mimic. (31:12) A lot of times when you’ve got a burst, it’s getting off the floor. (31:14) So we’ll set up different chase patterns where there’s resistance in the burst, but then just getting to the opponent.(31:21) Yeah. (31:23) Okay. (31:23) I’m a man.(31:24) 30 seconds. (31:26) And go. (31:29) Yeah.(31:29) The first place I worked at where I learned a lot of speed and agility, we had a ton of those bullet belts. (31:34) They were fun. (31:35) Yeah.(31:36) Not a lot of people benefited from them because they were scared. (31:40) Like releasing too fast? (31:41) Yeah, exactly.(31:42) But it was definitely the concepts there is basically resistance and no resistance. (31:46) You get that over speed effect. (31:53) A couple more.(31:54) A couple more. (31:58) And good. (32:00) Attaboy.(32:01) All right. (32:02) Stump out of that. (32:04) Give you one more little dry off here so you don’t fall off the bench.(32:10) We got our plank rows next. (32:13) I just keep that out of there. (32:15) You want to throw it on there?(32:16) Go for it. (32:20) Jerry action. (32:21) You know what?(32:21) Love it. (32:23) All right. (32:23) So top arm.(32:24) Again, 15 per side. (32:31) Here we go. (32:31) Try to shrug.(32:32) There were no big range. (32:42) You hear that? (32:44) That’s my shoulder.(32:45) That’s not my knee. (32:46) You heard that one. (32:48) It doesn’t hurt when it does it.
Speaker 2
(32:49) That’s the thing. (32:50) Yeah, yeah, yeah. (32:51) It’s just irritating.(32:52) All right.
Speaker 1
(33:00) Let’s go 15. (33:10) 13, 14, 15. (33:12) You’re at eight.(33:13) All right. (33:15) Let’s bend those knees. (33:16) Flip this last bridge.(33:17) Pull over. (33:24) What do you think about the World Cup? (33:25) What’s that?(33:26) It was amazing. (33:27) It was. (33:27) You got to be a purist to love the final, which I am.(33:31) A lot of people probably didn’t love the lack of tries. (33:33) But from a rugby. (33:35) And I was honestly.(33:35) It’s a defensive. (33:36) It made me feel smart because I called it. (33:38) I told everyone that week.(33:40) If it’s raining, South Africans are going to dictate the style. (33:45) They’re going to kick and hit. (33:46) And they’ll probably win a low scoring game.(33:49) And that’s exactly what happened. (33:50) I was pulling for the All Blacks just because it’s my first team ever.
Speaker 2
(33:53) Yeah.
Speaker 1
(33:54) That I’ve like watched and rooted for when I started playing. (33:58) But they dictated 60% of the game. (34:01) And by the time AB started putting it together.(34:04) It was just a little too late. (34:06) But in general, the whole tournament’s the best rugby ever. (34:10) The court.(34:10) That Faf. (34:12) Faf de Klerk. (34:13) Oh my.(34:13) The guy is a legend. (34:14) He’s been like that for years. (34:17) He’s smaller than me.(34:20) He’s actually a surfer. (34:21) That’s why he rocks that blonde hair. (34:22) Like long hair.(34:24) But he’s just. (34:25) He’s so good. (34:26) He’s so impactful.(34:28) So much stronger than he looks. (34:30) Yeah, he is. (34:31) But he’s tough, man.(34:32) Tough as hell, dude. (34:33) He puts his nose everywhere. (34:34) Everywhere.(34:34) A couple more. (34:36) One more. (34:38) And beauty.(34:39) Yeah, but he’s the guy. (34:42) But in general, the quality of rugby. (34:44) It just keeps getting better and better.(34:46) But it’s actually getting to that point now. (34:48) From we live in this world. (34:50) We’re like at that level.(34:52) There’s like. (34:52) That’s why they’re starting to call red cards more consistently and stuff. (34:55) Because athletes keep getting bigger, stronger, faster.(34:58) And some of these hits. (34:59) Even if there’s no malice in it. (35:02) They’re literally worried about people getting really hurt.(35:05) So now anything that rides up high. (35:06) That’s why the red card on the one. (35:09) The New Zealand captain.(35:10) A couple of years ago. (35:11) That’s a yellow. (35:12) And that’s it.(35:13) Because he didn’t try to do it. (35:15) But nowadays it’s like. (35:16) It’s too intentional.(35:18) It’s going to be a red. (35:20) And that changes the game. (35:22) 14 men for most of the second half.(35:26) So you play a man down. (35:27) Oh yeah. (35:28) So the red.(35:29) When you get a yellow card. (35:31) Is a 10 minutes in the sin bin. (35:33) But during that.(35:34) If it’s a dangerous play. (35:35) It goes. (35:36) There’s like a world rugby board.(35:38) Who’s watching it live. (35:39) And they have 10 minutes to make the decision. (35:42) If it stays a yellow.(35:43) He comes back in. (35:44) Crazy. (35:44) And if it’s bad enough.(35:45) It goes red. (35:46) And right when it happened. (35:47) Like we were all watching it together.(35:49) We had a watch party in. (35:51) Crawl crowd. (35:51) Pure project.(35:53) And we were all like. (35:54) No one wants to see a world cup match. (35:56) Like end with like.(35:58) Not full sides. (36:00) But like. (36:01) The way.(36:01) The way it went down. (36:02) We’re like. (36:03) That’s going to be a red.(36:04) And then. (36:05) And it’s a captain. (36:06) He played there.(36:07) He played a game of his life. (36:08) Two weeks ago against Ireland. (36:09) So like.(36:10) That’s so true. (36:10) Gutted for him. (36:11) Yeah.(36:11) You could tell. (36:12) That’s true. (36:13) All right my man.(36:13) So we’re going to finish with a little. (36:15) Tabata style. (36:17) Conditioning.(36:17) We’re just going to go two rounds. (36:18) Some athletic moves. (36:20) We’ll let you jump rope for 20.(36:22) Get that heart rate up. (36:23) Get that bounce going. (36:24) Then we’re going to just battle rope.(36:25) Just a simple roll pattern. (36:27) Sprint as hard as you can for 20. (36:29) On our band here.(36:30) We’re just going to do an alternating chop. (36:32) So slight bend in the elbows. (36:34) Hit one hip.(36:35) Alternate to the other. (36:36) Switch for 20 seconds. (36:38) And then with our medicine ball.(36:40) We’re just going to do a rainbow slam. (36:41) So that’s where our athletic stance. (36:43) Outside the foot.(36:44) Over the head. (36:45) Outside the foot. (36:46) And I’ll just be working your clock.(36:49) We’re going to be pretty strict with it. (36:50) So 20 seconds of work. (36:52) 10 seconds of rest.(36:53) Which is basically walking to your next station. (36:55) We’re going to go through two rounds. (36:57) You’re such a nice guy.(36:58) Yeah. (36:59) You’ll love it. (37:00) 10 seconds of rest.(37:01) 10 seconds to get to. (37:02) It’s not like a rest. (37:03) It’s not much of a rest.(37:05) Don’t talk to me. (37:06) I won’t talk. (37:07) My mouth’s dry.(37:08) I’m done. (37:10) But 20 seconds of work doesn’t seem like a lot. (37:12) It won’t.(37:12) But it’ll accumulate. (37:14) And I’m being nice with only two rounds. (37:16) There’s a nine bar.(37:19) It’s like my seven-year-old. (37:22) All right, my man. (37:22) Ready?(37:23) And go. (37:42) And good. (37:44) Sure it was 20?(37:46) Positive. (37:48) Mr. Nixon doesn’t lie. (37:50) Battle ropes.(37:50) Just a standard sprint. (37:52) In three, two, one. (37:55) And we go.(38:04) Halfway. (38:13) And we’re good. (38:15) Movement three.(38:17) We got our alternating chop. (38:19) Keep the knees bent. (38:20) Keep the elbows slightly bent.(38:21) We don’t want it to be too much shoulders. (38:23) We want to just chop. (38:24) Just a little bit.(38:25) Just alternate sides. (38:25) Slightly bent. (38:26) Ready?(38:27) And go. (38:28) Snap. (38:28) Back to middle.(38:29) Alternate. (38:29) Hit it. (38:46) Three, two, one.(38:48) Good. (38:48) I took my kids to the Nitro Circus the other night. (38:50) Dude, dude.(38:50) Danny said they were there too. (38:52) I heard about the guy that tries to gold. (38:54) Dude, some influencer tries to go down the mega ramp.(38:56) Danny said that was like completely irresponsible. (38:59) All right, rainbows. (39:00) Rainbows.(39:01) Ready? (39:01) And go. (39:03) He was just telling me yesterday.(39:04) He said it was super sketchy. (39:07) There we go. (39:13) Halfway.(39:22) And we good. (39:25) That sounded good. (39:26) Ten seconds.(39:27) We’re right in around two. (39:33) All right. (39:34) Ready?(39:35) And go. (39:48) Fancy feet for a big man. (39:51) Five seconds.(39:56) Lovely. (40:01) got some cheerleaders back there yeah keeping you positive yeah I need it boys (40:07) I need it ready and go last sprint here and we good back to our chops (40:37) no one’s ripped the rack out of the floor earlier I gotta stand on it ready and go (40:53) that’s what and we good yeah I’m a man 10-second break less set of slams and (41:08) you’ve completed post Halloween session I get to go home listen to Contractors (41:13) that’s that’s that’s ready look careful camera guy and we got that play go a (41:33) couple more come more and done survive respect great team over here awesome job (41:46) I didn’t eat much candy oh all right thanks for working out with me and Ryan (41:52) today as an old player I need this stuff hopefully this helped you a little (41:55) bit some of the things I do on a daily now I gotta go chase four young kids (41:59) around and hopefully do it all right for my wife later (42:14) something special oh yeah let’s go move move move move move
Speaker 2
(42:21) this is my old school stuff you new booties don’t know nothing about this (42:26) that’s where that grease don’t no matter how hard it is just show up every day.