Lower Body Hypertrophy
Speaker 2
(0:23) What is up everyone, welcome to today’s session. (0:31) Do I have a clue of what’s going on? (0:34) Absolutely not, but I am here with Phil.(0:39) What’s up bud, how you doing? (0:41) I feel good. (0:43) So yeah, I don’t know, what are we doing today?(0:44) We’re doing legs.
Speaker 1
(0:45) Get ready. (0:46) It’s gonna be a fun day. (0:48) I hope you’re prepared.
Speaker 2
(0:49) I hate legs.
Speaker 1
(0:51) Let’s do it.
Speaker 2
(0:52) Okay.
Speaker 1
(0:53) Pulling the feet down, activate the hamstring, slightly tuck the pelvis, squeeze, hands down, and just go ahead and shift. (1:03) Perfect. (1:04) When you shift down, make sure you squeeze that roller.(1:07) Switch it. (1:09) Perfect. (1:10) Good.(1:10) Just inhale and exhale through the nose. (1:13) Nice and easy. (1:15) Good.(1:16) Perfect. (1:18) Good. (1:24) Sit.(1:25) Good. (1:27) Now we’re just gaining traction. (1:28) We’re also like flossing out the joint.(1:31) And then from there we’re gonna go into open chain. (1:33) We’ll start working dynamics. (1:36) How’s everything else feel?(1:37) Your back’s fine? (1:38) Yeah.
Speaker 2
(1:40) Jogged this morning.
Speaker 1
(1:42) You did? (1:43) What’d you do?
Speaker 2
(1:45) Fasted.
Speaker 1
(1:45) You like jogging now? (1:46) Fasted. (1:46) See what I did?
Speaker 2
(1:47) I mean, I’m just saying, fasted. (1:51) It’s so different in the heck to shooting.
Speaker 1
(1:54) Oh, yeah. (1:55) You did it on treadmill? (1:56) How many miles?
Speaker 2
(1:59) I think around two. (2:00) About 150 for 30. (2:01) For 30?(2:02) Not bad.
Speaker 1
(2:03) Did you have your heart rate monitor? (2:04) What’d you keep it at? (2:07) Where were you at heart rate-wise?
Speaker 2
(2:09) Around 150. (2:11) Okay.
Speaker 1
(2:11) One more. (2:14) Good. (2:15) Relax.(2:16) Perfect. (2:19) What’s that? (2:20) Come on up.(2:21) Stand up. (2:24) What’s that? (2:24) What were you gonna say?
Speaker 2
(2:25) What?
Speaker 1
(2:26) What were you gonna say? (2:27) You said, I.
Speaker 2
(2:28) I don’t know.
Speaker 1
(2:31) All right. (2:31) Let’s do the hip shifts. (2:32) Remember these?(2:33) And the other day? (2:34) Or yesterday? (2:36) Okay.(2:36) Well, I want you to load the hip. (2:37) So we’re gonna rotate. (2:38) Load the hip.(2:39) Pull the hip back. (2:41) Then switch it. (2:42) And get that rotation.(2:43) Stand up a little bit taller. (2:44) Right there. (2:46) Good.(2:47) Push into here. (2:48) Good. (2:49) Now stand taller.(2:50) Switch. (2:51) Good. (2:52) Chest up a little higher.(2:53) Bring the kettlebell closer to your knee. (2:55) That’s it. (2:55) Perfect.(2:56) And keep it in that range. (2:58) All right. (2:58) Good.(2:59) Right there. (3:00) Good. (3:00) Make sure you maintain position.(3:02) Knees should be in line with the big toe. (3:04) There you go. (3:05) Internally rotate.(3:06) There you go. (3:07) That’s it. (3:07) And kick the hip back.(3:08) You should feel the stretch on the glute. (3:10) Feel the difference? (3:11) All right.(3:11) Perfect. (3:11) Do it again. (3:12) Other side.(3:13) There you go. (3:15) Good. (3:17) Yep.(3:18) I got you. (3:19) I got you. (3:20) Give me two more.(3:26) Good. (3:26) One more. (3:28) Each side.(3:30) Good. (3:31) And relax. (3:33) Okay.(3:33) Good. (3:33) Drop it down. (3:35) Nice.(3:36) Face this way. (3:37) So we don’t mess up any camera angles. (3:40) All right.(3:42) So we’re going to go same thing. (3:44) All right. (3:44) Now I want a little bit more dynamic.(3:45) We’re going to go heavier weight though. (3:47) All right. (3:47) Don’t let it kick into your back.(3:48) That’s why I want you to stay upright. (3:50) The moment you start kicking in in front of you, you’re going to hurt your lower back. (3:52) So pull it in.(3:53) Use your lat. (3:54) Crush your armpit and sit the hip back. (3:56) Okay.
Speaker 2
(3:59) I don’t know why I struggle when lat’s in. (4:03) It’s just they’re so big. (4:05) You think they’re weak?(4:06) No, they’re big.
Speaker 1
(4:07) They’re big. (4:08) Yeah, that’s for sure. (4:09) I don’t know why I struggle for pregnant women.(4:11) Just think about, like I said, crush your armpit. (4:14) All right. (4:14) Just squeeze.(4:17) Perfect. (4:18) Right there. (4:19) Good.(4:19) You don’t even have to go any lower than that. (4:20) Just get the stretch on the glute. (4:22) All right.(4:23) Right there. (4:23) Good. (4:24) And switch.(4:26) Good. (4:26) Get a flow with it. (4:27) Let’s go a little bit faster now.(4:28) A little bit faster. (4:29) Good. (4:30) Again.(4:30) Go. (4:32) Good. (4:32) Again.(4:33) Good. (4:34) Perfect. (4:36) Feel the stretch in your glutes?(4:37) Okay. (4:37) Good. (4:38) Adductors turned on?(4:40) Perfect. (4:41) Keep going. (4:42) Let’s get five more.(4:44) Good. (4:46) Give me a little bit more rotation. (4:48) There you go.(4:49) Switch. (4:51) Good. (4:51) Switch.(4:54) Switch. (4:55) Nice. (4:58) Switch.(4:59) Two more. (5:00) Switch. (5:00) Switch.(5:02) Switch. (5:03) One more each side. (5:07) Switch.(5:07) Switch. (5:09) Okay. (5:10) Relax.(5:10) Perfect. (5:11) Okay. (5:11) Drop it down.(5:12) Nice. (5:13) All right. (5:13) Let’s do this.(5:14) Let me work the knees a little bit here. (5:17) Let me grab a block. (5:22) That hurt your back at all or no?
Speaker 2
(5:23) No.
Speaker 1
(5:24) Okay. (5:25) You’re looking good then. (5:31) Got my SWAT guy out there.(5:32) A little resting block. (5:36) All right. (5:37) So what we’re going to do is we’re just going to go heels on.(5:40) I’m going to take the block. (5:41) You’re going to put it in between the legs. (5:42) Squeeze the block.(5:44) We’ll go kettlebell, goblet squat. (5:46) You’re going to come down all the way. (5:47) Get to a range of motion you can and then back up.(5:50) It’s a long way down. (5:53) Let’s go.
Speaker 2
(5:57) It is a long way down.
Speaker 1
(5:59) Let me squeeze that block. (6:01) Let me just hold it like this.
Speaker 2
(6:04) Okay.
Speaker 1
(6:10) Down and up. (6:11) Let’s go nice and slow. (6:12) Control it.(6:13) Good. (6:13) All the way down. (6:15) Good.(6:15) Try to get as far down as possible. (6:19) Keep going. (6:20) Keep going.(6:20) Good. (6:21) Right there. (6:21) Back up.(6:22) Good. (6:22) Keep squeezing the block. (6:24) That internal rotation.(6:26) Good. (6:26) Drive well. (6:29) Let’s do it again.(6:30) Get it again. (6:31) Drive. (6:31) Hold.(6:32) Now back up. (6:33) Good. (6:34) Again.(6:37) Back up. (6:39) Again. (6:42) Back up.(6:44) Give me two more. (6:47) Back up. (6:48) Good.(6:48) Not bad. (6:49) One more. (6:51) Back up.(6:52) Good. (6:53) Relax. (6:55) No pain?
Speaker 2
(6:56) No.
Speaker 1
(6:57) Not bad? (6:58) Feel good with the block? (7:00) I’m bored.
Speaker 2
(7:03) I’ve got lung fevers.
Speaker 1
(7:08) Put on your thighs.
Speaker 2
(7:10) Thighs?
Speaker 1
(7:11) Yeah, I know. (7:12) It’s going to be tight. (7:18) We’ll start on this white line right here.(7:20) Just side steps. (7:23) When you do it, bend the knees slightly. (7:28) You’re going to step replace.(7:31) Try not to let the knees cave in. (7:36) White line to white line. (7:39) Perfect.(7:41) Good. (7:42) Let’s keep it going. (7:45) Good.(7:45) Good. (7:47) Keep going. (7:52) Bring it back.(7:58) Step. (8:00) Step. (8:01) Step.(8:01) Perfect. (8:05) One more. (8:14) Good.(8:16) Face forward. (8:17) All I want you to do is small steps. (8:20) Step.(8:21) Replace. (8:24) Try not to swing the hips. (8:32) Good.(8:33) Perfect.
Speaker 2
(8:35) Is that it?
Speaker 1
(8:35) Yep. (8:36) You got it. (8:38) Good.(8:42) Good. (8:44) Keep going. (8:45) That’s it.(8:47) Back step. (8:52) That’s it. (8:55) A couple more.(9:04) Relax. (9:05) Burning? (9:10) All right.(9:13) We’re going to start here. (9:18) I want you to do a heel toe walk. (9:20) You’re going to go flexion of the ankle and you’re going to drive through.(9:24) It’s a plantar flexion. (9:26) Then drop it down. (9:27) Drive up.(9:29) Drop the heel down. (9:34) We’ll go five yards. (9:36) Work the calves.(9:38) There you go. (9:39) I have no balance. (9:44) Full extension.(9:50) Keep going. (9:54) One more. (9:56) I wasn’t bad.(10:00) I was expecting a little worse. (10:02) I was pleasantly surprised. (10:08) Heels only now.(10:09) Keep the legs straight. (10:13) Try not to let the feet turn out. (10:18) Keep the toes high.(10:20) Keep going. (10:27) Feel the stretch? (10:30) Kind of.(10:31) That’s good. (10:35) Relax. (10:36) Work the feet.(10:44) Bend the knees a little bit more. (10:47) You’re just going to walk. (10:51) That’s it.(10:54) Good. (10:56) All the way. (11:01) Toes up.(11:03) Keep going. (11:07) Good. (11:09) Relax.(11:14) Balls of your feet. (11:16) Big toe pressure. (11:19) Like you’re walking in high heels.(11:21) I can do that. (11:26) Good. (11:27) That’s it.(11:28) Don’t let the heels drop. (11:29) Good. (11:33) Relax.(11:37) We’re going to go heel toe walk. (11:41) You’re going to drive up. (11:47) Let’s get up off the ground.(11:49) Off the ground. (11:53) That’s it. (11:55) Off the ground.(11:56) Keep going. (12:00) Relax.
Speaker 2
(12:03) That’s not bad.
Speaker 1
(12:07) Two feet down. (12:11) Hands on the hips. (12:11) Tall hips.(12:15) Attack the ground. (12:18) Be quick with it. (12:21) Five yards.(12:26) Quick. (12:33) Keep going. (12:35) We’re going to go backwards.(12:37) Same thing. (12:38) Leg straight. (12:46) Relax.(12:49) Face the wall. (12:50) Two feet. (12:56) Bring the feet together.(13:00) Flex the toes. (13:01) Good. (13:02) Keep going.(13:03) All the way. (13:06) Relax. (13:07) Same thing.(13:10) Good. (13:21) Relax. (13:22) Single leg forward.(13:26) Bring the foot in front. (13:30) Hands on the hip. (13:32) Quick.(13:33) Five yards. (13:40) Good. (13:42) Keep going.(13:44) Relax. (13:47) Backwards. (13:50) There you go.(13:55) Quick. (13:57) All the way. (14:00) Relax.(14:04) Let’s do it. (14:09) Perfect. (14:13) Quick off the ground.(14:17) Take a second. (14:24) Backwards. (14:26) Same thing.(14:27) That’s a strong leg. (14:36) Keep going. (14:38) Relax.(14:40) Right side. (14:44) Quick. (14:48) Let’s do it.(14:49) Go. (14:51) Quick off the ground. (14:55) Keep going.(14:59) Same leg. (15:04) Inside leg. (15:07) Ready?(15:10) Go. (15:13) Keep moving. (15:16) You got it.(15:19) Relax. (15:24) Switch. (15:25) Face me.(15:28) Let’s go. (15:30) Quick. (15:39) Finish.(15:41) You got it. (15:44) Come on. (15:45) There we go.(15:54) Keep coming. (15:58) Almost there. (16:03) Relax.(16:04) It wasn’t that bad. (16:10) You got it. (16:14) We’re going to do squat jumps.(16:20) Triple extension. (16:25) Give me five jumps. (16:30) Squat.(16:31) Up and down. (16:36) Three, two, one. (16:39) Go.(16:40) Back down. (16:43) There you go. (16:47) Relax.(16:50) Take a second.
Speaker 2
(16:56) I surprisingly have some hop.
Speaker 1
(17:03) That’s true. (17:04) You got enough limb to produce that force. (17:09) Ready?(17:14) Five reps. (17:19) Get up. (17:22) Good.(17:28) Is that your Celsius? (17:32) Is that your Celsius? (17:38) I was going to drink it.(17:40) That’s all right. (17:44) You’ve been hanging out with Mike Tyson, so I know something. (17:48) Remember that.(17:51) Last one. (17:57) One, two, three, four, five. (18:02) Good.(18:03) We’re going to go side to side now. (18:07) Same thing when you were loading the hip with the kettlebell. (18:11) Push off.(18:14) Rotate the body so you can stabilize the pelvis. (18:20) I want you pushing off single, but if you need to put the foot down, you can put the foot down.
Speaker 2
(18:26) Just for balance?
Speaker 1
(18:29) Produce force on a single leg going lateral. (18:34) Push. (18:37) A little bit more.(18:40) Good. (18:45) Keep going. (18:48) Jump up.(18:49) That’s it. (18:51) Jump up. (18:52) Good.(18:52) A little bit higher. (18:54) One more. (18:57) Relax.(19:03) I do want an extension. (19:06) You load the hip. (19:09) Rotate so the adductor turns off and you stabilize.(19:12) If not, it’s too wobbly. (19:16) Kick back the hip and push lateral. (19:27) Go.(19:28) Get up there. (19:32) Good. (19:33) Again.(19:36) Up. (19:38) Good. (19:38) Up.(19:40) Keep going. (19:41) You got it. (19:46) Last one.(19:47) Relax. (19:49) One more for good luck. (19:52) Let’s get over here.(19:57) This one is just for speed. (20:00) We’ll come back to this and really hit it harder. (20:01) We’re going to put some weight on the end.(20:05) You start off fun and then it gets bad at the end. (20:08) I just want speed. (20:10) I’m not fast.(20:13) Go as fast as you can. (20:16) It may not be fast, but as you can. (20:20) Bend the elbow slightly.(20:24) We’re driving it down. (20:25) Fellas, we’re probably going to hit it a little bit more that way. (20:31) Living dangerous.(20:36) You’re in. (20:38) You’re in. (20:40) You’re out of danger.(20:43) Spread. (20:48) And rest. (20:50) It wasn’t terrible, but it wasn’t great.
Speaker 2
(20:52) What?
Speaker 1
(20:57) I’m not a sprinter.
Speaker 2
(21:00) This is why I love to fight. (21:02) I don’t run away.
Speaker 1
(21:03) I don’t know why. (21:08) I put power into the ground. (21:12) Hit it.(21:16) I like it. (21:17) That was better. (21:21) It takes a little bit of it.
Speaker 2
(21:23) We’ve got five of these.
Speaker 1
(21:28) Ready? (21:32) I want you to come down here, turn it, and sprint back. (21:37) No rest here.(21:41) Let’s go. (21:42) Hit it. (21:43) Now turn.(21:48) Bring it back. (21:51) Relax. (21:55) What?(21:58) I don’t want to. (22:03) You’ve got a little bit of time. (22:13) You know.
Speaker 2
(22:15) It is terrible. (22:17) You’re right.
Speaker 1
(22:18) I did 26 of these. (22:23) We built weight up. (22:29) Plate by plate.(22:31) I don’t want a medal.
Speaker 2
(22:36) I’ll get one shifted for you.
Speaker 1
(22:41) Hit it. (22:44) That’s it. (22:45) Bring it back.(22:49) Relax. (22:51) That’s three. (22:54) We’ve got two more.(22:58) Would you like for me to say five more?
Speaker 2
(23:01) No.
Speaker 1
(23:03) You’ve got 30 seconds. (23:07) How are you doing? (23:15) That’s Jared.(23:19) We wanted me to introduce you. (23:28) Guys got crushes. (23:30) Let’s do it.
Speaker 2
(23:34) I’m not ready.
Speaker 1
(23:37) Let’s go. (23:41) Turn it up. (23:46) Finish.(23:50) Relax. (23:52) One more. (23:53) One more.(23:57) I wish there was no more. (23:59) All right. (24:05) Let’s go.(24:09) 20 seconds. (24:14) Talk to Larry. (24:18) Watch over us.(24:23) All right. (24:24) Let’s do it. (24:26) Come on.(24:28) The fun has not even begun yet. (24:31) A small glimpse of what’s going to happen. (24:40) Hit it.(24:41) All the way. (24:44) Watch your feet. (24:46) Let’s go.(24:49) All the way through. (24:55) Now, fellas, we’re transitioning. (24:59) We’ve got set number two.(25:00) We’re going to work our way up to a three to failure. (25:05) Here we go. (25:11) Keep the same position.(25:12) All right. (25:15) Let’s do it. (25:15) Got it.(25:18) Straight down. (25:21) Let’s do it again. (25:24) Two.(25:25) Good. (25:25) Again. (25:29) Three.(25:30) Let’s go. (25:32) Keep going. (25:33) You got it.(25:36) Five. (25:37) Nice. (25:37) Come on.(25:38) Again. (25:40) Six. (25:41) Good.(25:42) Let’s go. (25:44) Seven. (25:46) One more.(25:48) Drive. (25:49) Good. (25:49) One more.(25:50) Down and up. (25:51) Good. (25:53) Relax.(25:53) Drop it down. (25:55) I want you to do terminal knee extensions so we can get full knee extension. (26:00) How are your knees feeling?(26:01) Better? (26:01) Okay. (26:03) We’ll warm up the quads.(26:06) Just give me 10 reps. (26:08) Heel off and drive down. (26:10) Think of it as like a closed chain leg extension.(26:16) Okay. (26:16) Just pump blood into the quad. (26:17) Let’s go.(26:19) There you go. (26:24) Three. (26:24) Four.(26:26) Five. (26:28) Six. (26:29) Good.(26:29) Keep going. (26:30) Five. (26:30) Seven.(26:32) Eight. (26:34) Nine. (26:36) Ten.(26:36) Perfect. (26:37) Okay. (26:37) Switch it up.(26:38) All right. (26:39) Breathe. (26:40) Good.(26:41) You’re good.
Speaker 2
(26:44) Okay.
Speaker 1
(26:49) Focus on what you’re doing. (26:50) Focus on the muscle. (26:52) Contract the quads.(26:53) There you go. (26:54) Heel down. (26:54) Drive.(26:56) Drive the band back. (27:03) Give me four more. (27:04) Four.(27:06) Three. (27:08) Two. (27:11) One.(27:11) Good. (27:12) Get on out of there. (27:13) Perfect.(27:14) Okay. (27:14) Take a second. (27:16) Rest for about 60 seconds.(27:18) All right. (27:20) Put a little bit more weight on. (27:21) All right.(27:26) Let’s try to get at least 60 to 80. (27:38) Morning leave. (27:46) Take a second.(27:47) You got about 30. (27:53) Good morning leave. (28:07) All right.(28:08) Let’s do it. (28:08) Step here. (28:22) All right.(28:23) Feel it. (28:24) Feel it out. (28:24) Let’s go.(28:25) Down and up. (28:27) Come on. (28:29) Strong.(28:30) Inhale on the way down. (28:32) Exhale on the way up. (28:34) There you go.(28:35) Do it again. (28:35) Come on. (28:37) Strong.(28:37) Push. (28:38) That’s it. (28:39) Again.(28:40) Up. (28:41) Good. (28:42) Come on.(28:44) Up. (28:45) Do it. (28:45) Two more.(28:46) Two more. (28:46) Come on. (28:47) All day.(28:48) Let’s go. (28:48) Down and up. (28:49) Fight it.(28:50) Get up. (28:51) Good. (28:51) One more.(28:52) One more. (28:52) Let’s do it. (28:55) Up.(28:55) Drive. (28:56) Relax. (28:57) Drop it down.(28:57) Good job. (28:58) Good. (29:02) Okay.
Speaker 2
(29:04) Fine.
Speaker 1
(29:05) I’m back. (29:06) Right to the bands. (29:08) Okay.(29:18) Let’s go. (29:26) Pull it. (29:30) Five.(29:31) Come on. (29:32) Six. (29:33) Keep going.(29:34) Seven. (29:36) Eight. (29:38) Nine.(29:40) Ten. (29:41) Good. (29:41) Switch it up.(29:42) Twelve. (29:47) What’s she doing? (29:57) Seven.(30:04) Good. (30:07) Four. (30:08) Good.(30:10) Five. (30:12) Six. (30:14) Seven.(30:15) Come on. (30:16) Eight. (30:17) Finish.(30:17) Two more. (30:20) Ten. (30:21) Good.(30:22) Okay. (30:22) Relax. (30:25) Good.(30:26) On the left side. (30:28) We got one more. (30:32) This is a slight failure.(30:37) Okay. (30:53) Thirty seconds. (30:57) Good.(31:02) Squats. (31:06) It’s a long way to go.
Speaker 2
(31:08) It’s a long way.
Speaker 1
(31:15) Yeah. (31:17) But once they build up some muscle, it looks like you already have a You need to get the teardrop. (31:27) Keep those TVAs.(31:29) And then we get like a leg extension machine. (31:34) I have had a leg extension.
Speaker 2
(31:41) It’s like leg extension slash laying hamstring. (31:44) I also have a hack squat slash leg press. (31:50) It switches.(31:50) Okay.
Speaker 1
(31:51) So we’ll use that then.
Speaker 2
(31:54) I set it up myself. (31:55) I had to get a new phone.
Speaker 1
(31:58) That’s amazing. (31:59) I believe you.
Speaker 2
(32:01) The plate is so heavy that I like moved it aside. (32:06) Accidentally like dropped it on my phone. (32:08) So I had to get a new phone.(32:12) I hate my life.
Speaker 1
(32:14) It’s a gym life.
Speaker 2
(32:16) I put it all up together myself. (32:19) I get it.
Speaker 1
(32:26) Let’s go. (32:27) Get up. (32:34) Up.(32:40) Keep going. (32:42) Five. (32:50) Come on.(32:51) Push. (32:52) Get up. (32:56) Drive.(33:01) Stay up. (33:03) Hold it. (33:04) Squeeze your glutes.(33:06) Hold it. (33:10) Give me ten more reps. (33:17) Go.(33:21) You got it. (33:24) Less weight. (33:26) Give me one.(33:30) Give me one. (33:32) Up. (33:38) Three.(33:40) Down and up. (33:45) Up. (33:47) Almost at eight.(33:51) Give me three more. (33:54) Three more and you’re done. (33:55) Up.(34:01) Squeeze your glutes. (34:06) Relax. (34:07) There you go.(34:13) See? (34:18) Intense. (34:19) I told you.(34:23) Not bad. (34:26) Yeah, go ahead. (34:28) Knock those out.(34:30) We’re going to go right into split squats. (34:37) I’m going to go ahead and put your heel up low because I want to get more of that knee drive.
Speaker 2
(34:43) Want more of the knee drive? (34:44) What?
Speaker 1
(34:51) Six. (34:56) Seven. (34:58) Eight.(35:09) Switch it up. (35:21) Three. (35:25) Four.(35:27) Five. (35:29) Six. (35:32) Let go.(35:37) Ten. (35:38) Do it. (35:39) Move to the next.(35:46) Perfect. (35:48) Relax. (35:48) I want you to set your foot up.
Speaker 2
(35:51) Why did I just start to do this?
Speaker 1
(35:54) Up. (35:58) Set your foot up. (36:02) Down.(36:07) I’ll get you set up in a wide position. (36:11) Start up. (36:13) No weight.(36:14) You got it. (36:22) You got it. (36:24) It’s a quad day.(36:26) It’s a push day. (36:28) It’s a quad day for sure.
Speaker 2
(36:31) Who needs quads these days? (36:33) Not me. (36:39) I’m like all quad.(36:41) That’s the problem. (36:41) I don’t want this.
Speaker 1
(36:47) I’m done. (36:52) I got you. (36:55) Let me fix her up real quick.(37:00) Perfect. (37:03) I want you to drive the knee slightly over the toe. (37:09) Let’s get it again.(37:10) Good. (37:14) Lift. (37:18) Four.(37:21) Five. (37:23) Six. (37:26) Seven.(37:29) Eight. (37:32) Nine. (37:33) Ten.(37:36) Good.
Speaker 2
(37:37) My legs are dead.
Speaker 1
(37:45) You got it. (37:48) I can’t. (38:04) One.(38:06) Two. (38:09) Three. (38:11) Four.(38:14) Five. (38:18) Six. (38:22) Seven.(38:26) Eight. (38:28) Nine. (38:30) Finish.(38:32) Ten. (38:33) Good. (38:33) Good.(38:36) All right. (38:38) Come on. (38:42) All right.(38:43) All the stuff you hate. (38:45) Straight legs. (38:46) Right there.(38:54) Just give me five with a two second count on the top. (38:58) Right there. (39:06) Good.(39:09) Up. (39:09) All right. (39:10) Up.(39:11) Squeeze. (39:11) Hold. (39:12) One.(39:13) Two. (39:13) Back down. (39:14) Up.(39:15) Hold. (39:16) One. (39:17) Two.(39:17) Back down. (39:18) Again. (39:19) Up.(39:20) One. (39:21) Two. (39:21) Back down.(39:22) Up. (39:24) Squeeze. (39:25) One.(39:25) Two. (39:26) Back down. (39:27) Give me two.(39:28) Give me two more. (39:30) Feel good, love?
Speaker 2
(39:32) I love how he just adds on.
Speaker 1
(39:35) Better. (39:36) There you go. (39:37) One more.(39:38) Hold it. (39:38) Squeeze on top. (39:40) Hold it.(39:40) Hold it. (39:40) Hold it. (39:41) Back down.(39:41) Good. (39:41) Relax. (39:42) All right.(39:43) Switch it up. (39:45) You got it. (39:47) Other side.(39:49) Other side.
Speaker 2
(39:52) Eight.
Speaker 1
(39:58) Same thing.
Speaker 2
(39:59) Well said. (39:59) You’re going to work today.
Speaker 1
(40:01) Yeah, we’re going to work. (40:05) Straight legs. (40:07) Down.(40:09) Up. (40:10) Pull. (40:11) Down.(40:12) Up. (40:13) Pull. (40:14) Down.(40:15) Up. (40:16) Pull. (40:18) Balance.(40:19) Down. (40:20) Two more. (40:21) Up.(40:25) Come on. (40:27) There you go. (40:28) Back down.(40:29) Again. (40:30) Squeeze. (40:31) Hold it.(40:31) Back down. (40:32) Good. (40:33) Relax.(40:33) Nice. (40:34) Good job.
Speaker 2
(40:37) You got it. (40:38) You got it. (40:39) You can’t stay down there all day.(40:40) I want to.
Speaker 1
(40:43) Two more sets. (40:44) Two more sets. (40:47) Bring your knees a little bit more.
Speaker 2
(41:01) I’ll just walk over here. (41:02) Let me disappear.
Speaker 1
(41:08) Yep. (41:10) Well, guys. (41:10) I told you it’s leg day.(41:13) Everybody hates leg day. (41:14) I don’t hate leg day. (41:16) You hate leg day.(41:16) I hate legs. (41:17) She hates it. (41:18) She’s got a long way to go.
Speaker 2
(41:22) My hips come up to three quarters of your body.
Speaker 1
(41:26) It is what it is. (41:31) In order for me to actually build it, we need more volume and frequency.
Speaker 2
(41:35) So good luck. (41:36) We’re going to do them every day.
Speaker 1
(41:39) Ready?
Speaker 2
(41:40) No. (41:53) I can’t. (41:55) I have no balance.
Speaker 1
(41:57) Let’s go. (41:59) Drive the knee over. (42:01) That’s it.(42:01) Good. (42:01) Back up.
Speaker 2
(42:02) It’s only my glute.
Speaker 1
(42:05) It’s good. (42:08) A little bit more upright. (42:12) Drive.(42:17) Good. (42:20) Good. (42:26) Two more.(42:28) Up. (42:29) Good. (42:33) Relax.(42:35) One more.
Speaker 2
(42:39) Why is one side always stronger than the other?
Speaker 1
(42:46) You always stay on one side.
Speaker 2
(42:49) My right leg is so much stronger than my left leg. (42:53) But my left leg can take so many more leg kicks than my right leg.
Speaker 1
(42:57) Really?
Speaker 2
(42:58) It has some volume to it.
Speaker 1
(43:04) I said it has some volume to it.
Speaker 2
(43:06) I know.
Speaker 1
(43:26) Drive the knee a little bit more over. (43:29) That’s it. (43:30) Up.(43:32) Good. (43:35) One more. (43:41) Relax.(43:45) Let’s get those cold bags. (43:50) Right back. (43:54) We went through the rear foot elevated split squat with the knee going over the toe.(44:07) We want to put more emphasis on the quads. (44:10) Then she’s going to go into a Copenhagen to work those internal rotators and to stabilize the pelvis. (44:14) It’s kind of balancing out the body in a sense.(44:18) Good. (44:21) Down. (44:22) All the way.(44:23) Get it back up. (44:25) Up. (44:26) Up.(44:26) Good. (44:31) Come on. (44:33) Back down.(44:34) Good. (44:35) Switch it. (44:43) One more.(44:49) Back down. (44:52) Up. (44:55) Up.(44:56) Come on. (44:57) Up. (44:58) Keep going.(45:01) Good. (45:03) Relax. (45:05) Let’s get one more set.(45:15) This one we’re going to go right below failure. (45:25) We’re going to go as far as we can without falling over. (45:32) We’re going to do as many as we can without falling over.(45:36) Just a little bit.
Speaker 2
(45:39) Good.
Speaker 1
(45:42) Right here. (45:44) Take your time. (45:46) Somewhere around 12 to 15.(45:50) That’s what we’re aiming for.
Speaker 2
(45:50) I can do that.
Speaker 1
(45:58) Ready?
Speaker 2
(45:59) Nope. (46:03) Believe it or not. (46:08) Usually that Thursday that’s like all leg day.(46:11) It’s like hell for me. (46:16) Whenever I look at the program, like for the love of God. (46:21) It’s always like my toughest day too.
Speaker 1
(46:25) That’s how I always go. (46:26) But Thursday at least I’ve got the weekend too. (46:30) What they say.(46:34) Down, down, down. (46:36) Drop. (46:36) Good.(46:37) Let’s go. (46:37) Let’s pop them out. (46:40) Three.(46:44) Four. (46:44) Good. (46:46) Five.(46:50) Six. (46:51) Seven. (46:51) Keep going.(46:52) Chest up. (46:53) A little bit more upright. (46:54) That’s it.(46:56) Stay with it. (47:00) Keep going. (47:01) You got it.(47:04) Down. (47:06) Control coming down. (47:07) There you go.(47:09) Stay upright. (47:10) You’re good. (47:12) Come on.(47:13) Up. (47:14) Good. (47:14) Again.(47:15) I want you to pause a little bit at the bottom. (47:16) Here we go. (47:17) Go.(47:19) That’s it. (47:19) Good. (47:20) Do it again.(47:20) Give me five more like that. (47:21) Go ahead. (47:22) You got it.(47:23) Come on. (47:24) Down. (47:27) Hold.(47:28) Go. (47:29) That’s it. (47:30) Good.(47:30) Again. (47:31) One more. (47:31) Down.(47:33) Hold. (47:34) Good. (47:35) Two more.(47:36) Down. (47:39) Pause at the bottom. (47:41) Go.(47:41) There you go. (47:42) One more. (47:43) Down.(47:44) Pause. (47:45) Go. (47:46) Good.(47:47) Relax. (47:52) She hates me. (47:53) That’s what it is.(47:56) It’s like a love-hate relationship. (47:58) Always. (48:01) Say, hate me now, fag me later.(48:06) All right. (48:08) Let’s get the other side.
Speaker 2
(48:11) My glute is on fire.
Speaker 1
(48:16) This will be the glute mass right there. (48:25) Okay. (48:26) Hold your position.(48:27) Let’s do it. (48:28) Drive the knee over the toe. (48:28) Stay upright.(48:31) Down. (48:35) Hold. (48:35) Pause.(48:36) Pause it. (48:38) Give me like five. (48:38) Go ahead.(48:39) Give me five. (48:39) Pump them out, and then we’ll pause. (48:42) Let you get your reps.(48:44) Go. (48:45) Up top. (48:46) Stay up top.(48:47) Good. (48:47) Good posture. (48:48) That’s it.(48:48) Good. (48:48) Do it again. (48:49) Up.(48:50) Up. (48:51) Good. (48:52) Again.(48:53) Down and up. (48:54) Good. (48:55) Again.(48:56) Up. (48:57) Good. (48:58) Okay.(48:58) Let’s pause a little bit longer. (48:59) We’ll go down and up. (49:00) Come on.(49:02) You got it. (49:03) You got it. (49:05) Hold.(49:07) Go. (49:07) There you go. (49:08) Do it again.(49:09) Strong, slow eccentric. (49:11) Hold. (49:12) Go.(49:13) Good. (49:13) Chest up. (49:14) Try not to lean too far forward.(49:15) Ready? (49:16) Go. (49:18) Up.(49:19) Nice. (49:19) Again. (49:21) Don’t need more.(49:23) Up. (49:23) Good. (49:24) Come on.(49:25) Again. (49:25) Down. (49:26) Hold.(49:27) Go. (49:28) Good. (49:29) Come on.(49:29) Let’s get five more. (49:30) Down. (49:31) Control.(49:35) Up. (49:36) Good. (49:37) Again.(49:37) Down. (49:39) Strong. (49:39) Hold it.(49:40) Go. (49:42) That’s it. (49:43) Again.(49:43) Down. (49:44) Hold. (49:45) Go.(49:46) Good. (49:47) Two more. (49:48) Come on.(49:49) You got it. (49:50) Down. (49:51) Hold.(49:51) Go. (49:53) One more. (49:54) Come on.(49:55) Down. (49:56) Hold. (49:57) Go.(49:58) That’s it. (49:59) Good job. (49:59) Good job.(50:01) All right. (50:03) Get your coat, I guess. (50:04) Let’s do it.
Speaker 2
(50:06) In case you forgot.
Speaker 1
(50:08) You think he was going to get out of there? (50:10) No. (50:10) Good.(50:12) All right. (50:13) Let’s do it. (50:17) Last set.(50:18) Final set of this. (50:23) Feet up. (50:24) Here we go.(50:32) Squeeze. (50:33) Hold. (50:34) Back down.(50:37) Back down. (50:38) Up. (50:40) Back down.(50:42) Up. (50:44) Back down. (50:45) Up.(50:47) Back down. (50:48) Relax. (50:48) Do a switch up.(50:52) Fun part comes after this. (50:58) Real fun. (51:01) Okay.(51:02) Let’s do it.
Speaker 2
(51:04) I don’t know why, but this is my weak side.
Speaker 1
(51:09) Back down. (51:11) Up. (51:12) Squeeze.(51:13) Back down. (51:14) Up. (51:16) Back down.(51:17) Good. (51:17) Again. (51:18) Up.(51:19) Squeeze. (51:19) Good. (51:20) Again.(51:21) Up. (51:21) Squeeze. (51:22) One more.(51:24) Up. (51:24) Squeeze. (51:25) Relax.(51:26) Good. (51:27) Perfect. (51:27) All right.(51:28) Good. (51:29) Moving on to prowlers again. (51:31) Now we’re moving on to the last section of the workout.(51:36) Heavy prowler pushes. (51:40) Our goal right now, we’re working the quads, working the anterior chain. (51:44) She’s going to be pushing the prowler almost like she’s getting off a line in a sprint.(51:50) She’s going to be working the quads, working a little bit of the glutes too as well and hip extension. (51:53) Let’s do this. (51:55) Yes, you are.(51:58) Come on. (51:59) Just go down and then I’ll turn it for you.
Speaker 2
(52:02) So I’m like running?
Speaker 1
(52:04) Yeah, you’re going to sprint with it, but I’m going to add weight and you sprint as much as you can. (52:10) Don’t think of it like that. (52:11) Think about just pressing into the ground.(52:13) Load your hips and then drive your legs through. (52:16) You’ll have to sprint, sprint, but I do want you to give me force into the ground. (52:20) Stay low.(52:22) Drop your hips. (52:23) Let’s do it. (52:23) Go.(52:24) Drive. (52:25) There you go. (52:26) Good.(52:26) Drive. (52:26) Drive. (52:27) Full extension of the hips.(52:29) There you go. (52:29) Good. (52:30) Keep going.(52:31) Keep going. (52:32) Keep going. (52:33) Right there.(52:34) Good. (52:34) Relax. (52:36) I want you to drive through, so watch my motion.(52:40) Stay low. (52:42) Drive. (52:43) Drive.(52:43) Drive.
Speaker 2
(52:46) One more time. (52:50) I zoned out for a second. (52:54) I zoned out for a second.(52:57) I zoned out for a second. (52:59) No, I actually did.
Speaker 1
(53:17) He’s been with me for like three, four years. (53:23) Good. (53:24) Okay.(53:26) Ready? (53:27) Come on. (53:28) You got it.(53:28) Let’s go. (53:29) Load your hips and go. (53:32) Leg drive.(53:33) Come on. (53:35) Use your legs. (53:36) Use your legs.(53:37) Go. (53:38) Come on. (53:38) That’s it.(53:39) Push. (53:40) Push. (53:41) Good.(53:41) Keep going. (53:42) Keep going. (53:43) Keep going.(53:44) That’s it. (53:45) All the way. (53:46) All the way.(53:46) All the way. (53:47) All the way. (53:48) And relax.(53:49) Good. (53:50) Good. (53:51) Man, this would probably be a good time to get a close-up of her face.(53:56) Just saying. (53:57) I’m just saying.
Speaker 2
(54:00) Okay.
Speaker 1
(54:05) You got about 30 seconds. (54:07) 30 seconds. (54:10) Breathe.(54:11) Go. (54:12) Breathe. (54:13) Shake it off.(54:14) Don’t sit down. (54:14) It’s going to cramp you up. (54:17) Don’t trap that leg to you.(54:19) Move it around. (54:21) Let the blood flow. (54:26) You ready?(54:29) 10 seconds. (54:32) Let’s get it done. (54:32) That was one.
Speaker 2
(54:33) My palms out.
Speaker 1
(54:38) Inhale through the nose. (54:39) Let’s do it. (54:42) Draw your ribcage down.(54:43) Don’t get it too extended. (54:44) It’s going to hurt your back. (54:45) All right.(54:45) Let’s go. (54:47) Let’s do it. (54:47) Hit it.(54:49) That’s it. (54:50) Load the hips and go. (54:51) Full extension.(54:53) Good. (54:53) Stay strong. (54:54) Stay strong.(54:55) Keep going. (54:56) Keep going. (54:57) All the way.(54:58) All the way. (54:59) Finish. (54:59) Finish.(55:00) Push. (55:01) Push. (55:01) Relax.(55:02) Good. (55:02) Okay. (55:02) Right there.(55:04) You ready? (55:04) Go back. (55:05) No rest here.(55:09) All right. (55:10) Let’s hit it. (55:17) On you.(55:17) Come on. (55:20) Leg drive. (55:21) Leg drive.(55:22) Come on. (55:22) Finish it up. (55:22) Finish it up.(55:23) Go. (55:23) Go. (55:24) All the way.(55:25) All the way. (55:25) Come on. (55:26) Go.(55:26) Get to the end. (55:27) Get to the end. (55:29) Line it up.(55:30) All the way. (55:30) Finish. (55:31) Finish.(55:31) Finish. (55:32) Finish. (55:32) Come on.(55:33) Get to me. (55:34) Get to me. (55:34) Good.(55:34) Relax. (55:35) All right. (55:36) Good.(55:38) A minute. (55:40) About 45 seconds to a minute. (55:42) All right.(55:46) Oh, there it is. (55:48) The crew is here, Larry. (55:49) The crew is here.(55:53) Who’s the other guy, Larry? (55:55) Larry. (55:56) Larry.(55:57) Can you not hear me? (55:59) Can you hear me?
Speaker 2
(56:00) What happened?
Speaker 1
(56:01) I said, who’s the other guy? (56:04) I don’t know. (56:07) We’ll recede.(56:11) All right. (56:12) Let’s do it. (56:15) I gotta tell you about I gotta tell you about Tony.(56:23) Good. (56:26) Okay. (56:27) Let’s go.(56:27) Here we go. (56:31) Come on, girl. (56:32) Let’s go.(56:33) You got it. (56:34) You got it. (56:35) Come on.(56:36) Down and back. (56:37) Give me three here. (56:38) Stay strong.(56:41) Let’s do it. (56:41) Push. (56:43) Leg drive.(56:44) Come on. (56:45) There you go. (56:45) All day.(56:46) Keep going. (56:47) Stay low. (56:48) Drive the hips.(56:49) Good. (56:51) Good. (56:52) One foot in front of the other.(56:53) Come on. (56:53) Keep pushing. (56:54) Keep pushing.(56:55) Come on. (56:56) Finish. (56:56) Finish.(56:57) Get to me. (56:58) Good. (56:58) Right there.(56:58) Okay. (56:59) Relax. (56:59) Walk it over.(57:01) Good job. (57:07) All right. (57:09) All right.(57:10) Let’s bring it home. (57:10) Come on. (57:13) Breathe in.(57:14) Don’t breathe too much into your mouth, right? (57:16) In through the nose. (57:17) Try to control your heart rate.(57:20) It’s not controlled. (57:21) I know. (57:23) It’s not controlled.(57:24) You gotta control it. (57:26) Gotta get to me. (57:26) Let’s go.(57:28) Bringing it down. (57:31) You’re strong. (57:32) Let’s go.(57:32) Let’s move. (57:33) Let’s move. (57:33) Come on.(57:34) You got this. (57:35) Leg drive. (57:36) Leg drive.(57:36) Keep going. (57:38) Get to me. (57:39) Come on.(57:40) Strong push. (57:41) Strong push. (57:41) Come on.(57:42) Keep going. (57:43) Keep going. (57:44) Come on.(57:44) Finish. (57:45) Finish. (57:45) Finish.(57:47) Good. (57:47) Relax. (57:47) Okay.(57:48) All right. (57:48) Take a minute. (57:49) Take a minute.(57:50) You got one more. (57:51) Give me one more. (57:52) Doing good.(57:54) Come on. (57:56) Tighten it up. (57:56) Stay strong.(57:59) I need one more. (58:00) That’s it. (58:00) Okay?(58:01) We’re bringing it home. (58:02) One more and you’re done.
Speaker 2
(58:03) How much weight is on there?
Speaker 1
(58:06) How much? (58:10) Around 90, 180. (58:12) Come on.(58:13) 300.
Speaker 2
(58:14) What? (58:16) How much?
Speaker 1
(58:18) 90, 180. (58:19) Got about 300 on there.
Speaker 2
(58:20) That’s a lot.
Speaker 1
(58:22) I mean, I can do math. (58:24) Each weight is 45 pounds. (58:30) You got 90.(58:31) You got 4 plates of 180. (58:35) 5 plates. (58:35) You got 275.(58:40) 80 pounds. (58:44) 3325. (58:45) Something like that.(58:49) So you’re stronger than you think. (58:50) All right. (58:51) Let’s go.(58:51) Come on. (58:52) Let’s work. (58:53) Bring it home.(58:55) It’s the last one of the day. (58:56) Last one of the day. (58:57) Let’s go.(59:00) Strong push. (59:04) Lower down and go. (59:05) Come on.(59:06) All you. (59:08) Get it done. (59:08) Get it done.(59:09) Let’s go. (59:09) Get it done. (59:10) Leg drive.(59:11) Finish strong. (59:12) Come on. (59:14) All the way down.(59:15) All the way down. (59:17) Good. (59:17) Relax.(59:17) Get ready to go again. (59:19) Here we go. (59:21) All out push.(59:23) Come on. (59:24) Here we go. (59:24) No rest.(59:25) Finish it up. (59:26) Finish it up. (59:29) Best rep yet.(59:30) Let’s go. (59:30) Finish. (59:31) Come on.(59:33) Give it to me fast. (59:34) That’s it. (59:34) Fast.(59:34) Good. (59:35) All the way. (59:36) All the way.(59:36) Finish strong. (59:37) Go. (59:37) Go.(59:38) Go. (59:38) Keep coming. (59:39) Keep coming.(59:40) Come on. (59:40) Come on. (59:41) Good.(59:41) Relax. (59:42) Nice. (59:42) All right.(59:43) There you go. (59:44) Walk it off. (59:45) Good job.
Speaker 2
(59:45) Can I lay down?
Speaker 1
(59:52) All right, killer. (59:55) Boom. (59:56) See?(59:57) There you go. (1:00:02) It’s a wrap. (1:00:04) It’s a rant wrap.
Speaker 2
(1:00:08) So that is our workout for the day. (1:00:11) I am a little tired. (1:00:14) My legs are tired.(1:00:15) But I will see you guys in the next one. (1:00:17) Bye.