Lower Body Strength & Movement
Speaker 1
(0:20) Hello, hello, my name is coach Mike Guevara. (0:25) I represent Greatness Breeze Greatness Hoops, which is our company. (0:29) We also have an app, so go check that out at GBG Hoops.(0:33) Today’s workout with Spencer Dinwiddie is going to involve a lot of really cool elements that you may or may not have heard of or seen. (0:41) We’re going to do a lot of movement. (0:43) We love three-dimensional movement because basketball players move.(0:46) We add external load to accentuate more dynamic patterns. (0:51) And then obviously we pick heavyweight up to really get the tissue strong and ready for anything that’s demanding on the court. (1:00) Okay, you ever do a seated calf raise?(1:05) You’re going to sit down right here. (1:08) This is going to be over your knees. (1:12) You got hamstring, go 120.(1:15) Make sure the pads are at like level four or three. (1:20) Put your forefoot on that metal part, right where your knuckles or your feet are. (1:28) And then Drew, you got the quad.(1:37) We’ll go 250. (1:43) Okay, so everyone, we’re just going to do two-leg. (1:45) Keep it simple.(1:47) Two-leg dorsiflex, heel to butt. (1:49) Two-leg 120 degree extension. (1:52) And then you’re just going to hold the heels as high as you can.(1:56) All right. (1:56) Y’all ready? (1:57) Everybody good?(1:58) And go. (2:02) 120, 120, 120. (2:04) No, no, no, no, two legs.(2:06) 120, right there, perfect. (2:08) No, no, no, both, both legs, both legs. (2:14) Two legs at 120.(2:16) Spencer, if you can get your heels, your butt a little bit more. (2:19) Perfect. (2:20) You got 40 seconds.(2:25) We’ll have it right there.
Speaker 2
(2:27) I dislocated my kneecap in 8th grade.
Speaker 1
(2:30) Was it contact or non-contact?
Speaker 2
(2:32) After extending it. (2:34) It was contact, it was contact.
Speaker 1
(2:35) Somebody hit you? (2:37) And you sprained your right ankle. (2:43) 18 seconds.(2:55) Five, four, three, two. (2:59) Yep, relax, rotate. (3:01) Spencer, you go around the calf raise.(3:11) Now you’re on a knee extension. (3:13) So you have a seat right here. (3:17) Okay, make sure your back is flat to the back.(3:20) You hold on here with both hands. (3:21) Your knees in together a little bit. (3:23) When I say go, you’re just going to extend your legs, all right?(3:25) If it’s too heavy, you can always lower it. (3:28) Ready? (3:29) Everybody good?(3:30) Nope. (3:32) Ready, go. (3:38) Come down a little bit.(3:40) A little bit more right there. (3:43) Drew Dorsey, flex your ankles. (3:45) There you go.(3:46) And now it’s really trying to think about tucking your hips. (3:51) Good, good, good, good, good, good, good. (3:55) Thanks.(3:57) Is this going to be the hairstyle going into the season?
Speaker 2
(3:59) Oh, you are. (4:02) Yeah, we’re right here last year, too.
Speaker 1
(4:03) Yeah.
Speaker 2
(4:06) And then next summer, we’ll be back.
Speaker 1
(4:07) And then grow it up throughout this evening? (4:11) 25 seconds. (4:13) Do you braid yours?(4:15) Yeah, my mom twists it usually. (4:17) Oh, nice. (4:18) How many brothers does you have?(4:19) I got two older brothers. (4:21) Wow. (4:25) 10 seconds.(4:31) 5, 4, 3, 2, and 1. (4:35) Make it rotate. (4:40) Spencer, two legs at 120 degree knee angle.(4:46) You’re just basically trying to pull your heel to the butt. (4:54) High heel. (4:59) Good set.(5:00) Everybody good? (5:01) Yeah, you’re good. (5:02) Set.(5:05) Go. (5:18) You’re going to do this with your ankle, watch. (5:21) Put your toes up towards your knees.(5:23) Put your toes towards your knees, the other ways. (5:27) Now, try to pull your heels to your butt as hard as you can. (5:30) Right there, hold that.(5:34) How are you feeling? (5:34) You OK? (5:35) Yeah, I’m OK.(5:39) I’m like a stripper, my boy. (5:44) This is your Monday and Tuesday, right? (5:46) Yeah.(5:46) So tomorrow will be more core work. (5:48) We’ll be all core work. (5:49) Yeah.(5:52) 15 seconds. (6:01) 5, 4, 3, 2, and slowly lower that weight. (6:06) Good job, guys.(6:07) OK, we got groin, which is adductor. (6:10) Seated adductor. (6:13) Jimmy, go here.(6:15) All you’re going to do is squeeze the knee together. (6:17) OK? (6:19) Just close your knees.(6:21) We got skater, heel elevator. (6:24) Then we got sissy. (6:27) Spence, we got sissy right here.(6:31) All right, I’m going to get into the sissy. (6:34) And sit back first, and then lean back. (6:37) Butt back, and then lean back, OK?(6:39) You don’t got to lean all the way back north. (6:41) You have to sit.
Speaker 2
(6:47) That’s it.
Speaker 1
(6:49) Perfect. (6:49) Last 8 goes, smash. (6:51) OK?(6:52) You good? (6:52) Everybody good? (6:55) Find the center on that platform, holiday.(6:57) Go. (6:59) Do the sissy back, and now lean back. (7:01) Perfect, that’s perfect.(7:05) If you watch here, see how he’s shifting his hips? (7:08) Pelvis raises, I mean, joints. (7:11) I want you to do that too, OK?(7:16) Speed. (7:20) I’m up. (7:24) You ever been tested your vertebrae?
Speaker 2
(7:27) Yeah.
Speaker 1
(7:31) Foot size, you’re OK. (7:33) Ready to sit? (7:47) 3, 2, 1.(8:01) Time. (8:03) Drew, you’ll go to the seated groin. (8:06) Zoom over here.(8:07) Replacing Spencer. (8:08) Spencer, you are replacing Drew. (8:12) Yeah, so think about the pelvis like a bucket of water.(8:16) Spill the bucket one way, spill the bucket the other. (8:19) That’s out of a skater bucket? (8:20) Out of a skater, yep.(8:22) So this is the setup. (8:25) Sink, and then lean back. (8:27) You won’t fall, I promise.(8:29) It’s like a weird sensation. (8:35) Ready? (8:41) Find the center of that platform on a single leg, Spencer.(8:44) Go. (8:46) Sit back, that’s good right there. (8:48) Now lean back, lean back more.(8:49) No, no, no, sit up more, right there. (8:51) Now just lean back and shoulder. (8:53) Right there, hold.(8:57) No pain, right? (8:58) We’ll burn the quads. (9:00) Sure.(9:07) Very good, Spencer. (9:13) 5, 4, 3. (9:16) Spencer, switch.(9:20) So on this one, you won’t shift. (9:24) All you’re going to do is just hold the bottom of a two-leg spline, heels up. (9:29) Lean back more.(9:30) Lean back, lean back. (9:31) Don’t get lower with your butt, just let your shoulder blades back. (9:34) There you go, perfect.(9:35) Tight side hips. (9:44) 3, 2, 1, and relax. (9:51) Rotate, get to your last station.(9:53) See if your heel’s up. (9:55) Remember to sink. (9:56) Hold.(10:05) Ready? (10:10) Feet together, brother, feet together. (10:13) Like this?(10:14) Yep, lift the heels up. (10:17) Go. (10:18) Right there, right there, right there.(10:19) Perfect, that’s good. (10:21) Put your shoulders in this little slot, come forward. (10:24) Put your shoulders.(10:25) More, more, more, more. (10:26) There you go. (10:27) Now you feel a little bit better?(10:28) Yeah. (10:30) Draw a little lower, just right there, perfect. (10:32) Yeah.(10:37) Try to get those heels a little higher, Zoom. (10:40) Who gave you that nickname?
Speaker 2
(10:42) My brother.
Speaker 1
(10:44) So. (10:45) Don’t see me running fast. (10:47) Right, that means you’re fast.(10:49) You can’t give yourself a nickname like Zoom. (10:54) Somebody else has to give you that nickname. (10:57) 20 seconds.(11:01) You’re a point guard?
Speaker 2
(11:02) Yeah.
Speaker 1
(11:03) And you’re what, 6’4″, 6’5″? (11:06) So you’d be like 6’6″, sitting down. (11:09) So put that into existence.(11:10) You good, you good, you good. (11:11) 5, 4. (11:13) I’m trying to distract you.(11:15) And up. (11:18) Come down a little bit. (11:19) Okay, we are back at the other room.(11:22) Okay, we ready? (11:25) So let’s start by getting our weight set. (11:27) 45, 25.(11:28) Drew, you’re going to be here. (11:29) You’re going to go 45, 25, 10s. (11:34) Bumpers.(11:35) Anytime it’s on the floor, bumpers. (11:45) Film. (11:46) Tape.(11:50) Take these, put it on there. (11:55) Put it on the other board? (11:56) Yeah, that board.(11:58) Here. (12:08) Let’s try to find clamps for everything too. (12:18) YK, you good here?(12:23) Yes? (12:24) Is that the 25 on that side? (12:26) Yeah.(12:38) I’m going to pick this up and you guys put the J-hook on. (12:41) All the way up, please. (12:44) Good, let me get up.(12:47) This is, oh, you want me to help you? (12:52) One down.
Speaker 2
(12:59) Is it on the right clicker?
Speaker 1
(13:02) Now, I did y’all workout this morning. (13:06) Remember, intensity can be increased by load, but also speed. (13:09) So the faster you slam on those brakes, the more velocity you have to stop.(13:14) If you go slower, it’s going to be less intense. (13:17) If you go fast, it’s going to be more intense. (13:19) So instead of adding weight, think about harder brakes.(13:24) How many reps per minute? (13:25) Four, four. (13:26) And you get a 20-second break in between each leg.(13:28) Butcher, look at God. (13:29) Yeah, you get a 20-second break. (13:31) What are we doing?(13:31) No, no. (13:34) Focus on the same side the whole time. (13:36) We’re missing a clicker.(13:38) 45, 10. (13:40) 45, 10, over there. (13:44) Okay, stop it.(13:47) Let’s do a change. (13:52) Yeah, I’ll go without that. (14:04) Ty, put all your stuff right here.(14:13) Right here in the middle of it. (14:29) Make sure your calves, this four seconds.
Speaker 2
(14:39) All right, hold it right here.
Speaker 1
(14:56) Catch. (15:02) Only four. (15:15) Okay, everybody’s a little fast on your hold.(15:18) Everyone, you’re a little fast. (15:20) Give me one more second. (15:27) Here we go.(15:32) Yes, your form was perfect. (15:35) Just spend a little more time down there. (15:37) Other side, other side.(15:39) Ready? (15:43) And go. (15:51) Nice.(15:57) It’s blowing up too though, right? (16:00) That’s fast. (16:02) Hold for four and then explode up.(16:04) Hold it up. (16:09) Nice job. (16:12) Looking very good.(16:14) Very good. (16:14) Looking great. (16:17) Like that.(16:20) Everybody walk over. (16:23) Over there? (16:39) Some hamburgers.(16:46) Actually, we got 40s. (16:48) 30s, 40s, 20s. (17:03) Let me get everybody in the middle lane, please.(17:10) All right, I can’t see you. (17:13) We’re good.
Speaker 2
(17:15) 42 and a half, you got it?
Speaker 1
(17:17) Oh, and it’s not done standing up. (17:19) Listen to me. (17:21) Yes, there you go.(17:23) I’m your coach, not him.
Speaker 2
(17:24) Very true.
Speaker 1
(17:25) Set your weights down. (17:26) Just be coached up. (17:27) It’s a split jump.(17:29) The goal is velocity out of the bottom. (17:32) So you want to make sure that you’re not going to kick back. (17:34) Watch out.(17:35) Kick back and hit a machine. (17:36) But it looks like this. (17:37) Look, look at me, look at me.(17:39) Explode up. (17:39) Switch in the air. (17:40) Switch in the air.(17:41) Keep your arms stiff. (17:44) And press down so that you have minimal arm swing. (17:48) All right?(17:48) You’re just splitting in the air. (17:51) You’re alternating legs in the air. (17:53) Third time’s a charm, huh?(17:55) Here we go. (17:56) There you go. (17:59) I guess so.(18:01) Here we go. (18:03) We got two sets of eight seconds. (18:06) Ready?(18:07) Go. (18:11) Slam all the brakes. (18:12) Get up fast.(18:12) Slam all the brakes. (18:13) You go fast. (18:14) Get up, get up, get up, get up, get up, get up.(18:15) Rest. (18:16) Come on, that’s it. (18:18) There you go.(18:20) Think. (18:21) Slam all the brakes. (18:22) Right?(18:24) Think. (18:25) Explode out of that position as fast as you can. (18:35) Slow down.(18:40) Load up. (18:45) That’s it. (18:46) Also, that slack shrinkage.(18:49) Set. (18:49) Keep your stiff arms. (18:51) Go.(18:52) Get up. (18:54) Brakes. (18:55) Brakes.(18:56) Brakes. (18:57) Brakes. (18:58) Brakes.(18:59) Time. (19:00) Very good. (19:03) That’s it.(19:05) Two sets of eight seconds. (19:05) Two sets of eight seconds. (19:07) Up.(19:08) Take a moment.
Speaker 2
(19:09) I heard.
Speaker 1
(19:12) Up. (19:17) This is called a split. (19:18) You can still, you can put your shoes on.(19:20) It’s called a split squat snatch. (19:23) We’re going to try. (19:26) So you’re here.(19:28) You’re narrow. (19:29) But you’ll end up longer. (19:33) Come back.(19:34) So I’m always taking a step forward with my front leg. (19:38) And I’m using my legs to get the weight above the head. (19:43) Over here.(19:44) That’s it. (19:44) Stay with this weight. (19:46) So we slam in the foot.(19:47) I can break it. (19:47) Nope. (19:49) Five and five.(19:50) Ten. (19:50) Go. (20:01) Left foot forward.(20:02) Narrow base. (20:03) Low on the front leg. (20:05) Explode up.(20:06) Step forward and catch. (20:07) Above your head. (20:08) Go.(20:17) Yes. (20:18) See how the weight goes fast. (20:20) That’s what you want.(20:24) Five, five. (20:26) Nice. (20:27) Pop out.(20:28) Boom. (20:28) Nice. (20:30) Speed.(20:30) Good. (20:32) Keep the weight close to your body. (20:33) Close to body.(20:34) Yes. (20:35) Yes. (20:37) Set the weights on their end please.(20:39) So they don’t roll away. (20:40) Hey. (20:41) Good job.(20:41) Um. (20:44) There. (20:45) I’m going to breathe.(20:46) Go on the breath. (20:47) Okay. (20:50) That’s the other one, Mike.(20:51) Breath. (20:53) Okay. (20:54) Five.(20:57) Breathe. (20:58) Breathe to live, Mike. (21:00) That’s why we’re going to breath.(21:05) Put this on that. (21:09) Look forward. (21:10) Remember those two things.(21:11) Remember what they do. (21:12) Run, run, run, run, run, run, run. (21:35) Get out of here.(21:37) Pay attention. (21:38) It’s an assisted single leg jump. (21:40) Low, explode.(21:42) We said after every rep. (21:46) Four and four. (21:48) There’s no prerequisite outside of just jumping as high as you can.(21:51) and taking your time all right he’s getting the other two balls all right
Speaker 2
(21:58) thank you sir do you have a specific color for the (22:02) individuals or no all right (22:04) a little more assistant four and four fellas
Speaker 1
(22:13) what you got going on man and i’m gonna help you jump off (22:18) watch you watch your head (22:22) watch your head yeah thanks boss (22:28) so we’re using the man (22:33) i’m gonna take your time (22:40) attack the ground guys (23:02) all right (23:14) well we got three rounds and then we got four we’re gonna finish (23:19) with the legs and calves we’ll only do three rounds of it (23:24) so you’re just there right now you’re here (23:27) drew you’re here (23:34) pull pull a little bit more down first now do it (23:39) there you go you’re gonna have to go fast (23:56) attack good there you go it’s weird right (24:00) i don’t get it (24:03) if y’all had a better vision that would be in the final
Speaker 2
(24:08) yeah so but i was asking about the east
Speaker 1
(24:16) if it was a fifth we don’t know exactly that much if it was (24:30) it split anyways here we go (24:36) time on those brakes (24:42) start to split start to split (24:48) same thing started he’s starting to split
Speaker 2
(24:52) that one i did that one i didn’t go that one you’re good
Speaker 1
(24:56) okay go ahead um uh go ahead go ahead (25:00) yes there you go (25:16) there you go expense excellent (25:20) oh my god yes like that (25:29) just start
Speaker 2
(25:49) no is he on the second set (25:51) um
Speaker 1
(26:05) you ready let’s go (26:21) don’t forget to explode up too there you go (26:27) hey stiff core stiff core stiff core (26:30) give me one more (26:36) all right (26:47) let’s take your time though (26:48) how many games that series six oh six that series one six (27:08) yeah
Speaker 2
(27:13) gosh oh yeah y’all for sure beat him there
Speaker 1
(27:15) they won the first one they won the second one
Speaker 2
(27:20) there was the one the jt spaz that y’all spot right
Speaker 1
(27:22) what was it that was the third game i think (27:27) the fourth game we won (27:32) fifth game
Speaker 2
(27:34) three two
Speaker 1
(27:37) that’s the one that’s the one that’s the best saving
Speaker 2
(27:45) jb was cooking it’s cooking too (27:52) That’s right, that’s right, that’s right.
Speaker 1
(28:07) Here we go, split jump. (28:11) Is it like, is it like getting worse and worse or is it like the same? (28:15) That’s the sad interest I don’t throw here.(28:18) Other days, I don’t throw that either. (28:23) This is probably the worst day I’ve felt in a while. (28:32) Here we go, load up.(28:35) Two sets of eight seconds. (28:38) Go. (28:38) Get up, get up, get up.(28:43) Time. (28:48) Rest. (28:50) We got to get to the point of this.(28:51) We got to get to the cover. (28:52) It’s warm. (28:54) It’s warm.
Speaker 2
(28:56) Cravey, I had booked, man. (29:01) Cravey booked, man. (29:07) Business as always.(29:09) You work with Camille? (29:11) In and out, yeah.
Speaker 1
(29:16) Yeah.
Speaker 2
(29:18) Yeah, that’s true.
Speaker 1
(29:21) Load up. (29:26) Let’s just go ISO over five. (29:28) No drop.
Speaker 2
(29:30) Huh?
Speaker 1
(29:32) Set, go. (29:35) Get up, get up, get up. (29:37) As soon as your feet hit the ground, get up.(29:39) Let’s go. (29:40) Good forms, good forms. (29:42) Time.(29:59) Can we go up on this? (30:01) Snatch?
Speaker 2
(30:05) Hell yeah, he’s strong. (30:06) Huh? (30:09) Huh?(30:12) We’re all blowing glass. (30:18) We’re all blowing glass.
Speaker 1
(30:23) Got it. (30:25) Right there.
Speaker 2
(30:30) Yeah, you can do it. (30:31) I ain’t never done with this before.
Speaker 1
(30:39) What? (30:45) You like this, huh? (30:48) Like it.(30:50) Likes it. (30:56) Remember, it’s all in the hips, right? (30:59) The arms are just the catch mechanism.(31:03) Everything else is just the gear, then you catch. (31:06) Find that rhythm. (31:09) You want to feel the rest of each side as you can, but you don’t have to.(31:12) So it is. (31:13) Watch through. (31:16) Show it through.(31:19) Slam on those bricks. (31:20) Hey, got it? (31:23) Your dumbbells close to your body.(31:27) Yes, sir, you got it. (31:29) Try to press a little bit more behind your head, though. (31:32) Press now?(31:33) No, no, there’s no deals. (31:37) There you go. (31:39) That was good.(31:41) Yes, sir. (31:42) Use your hips. (31:43) Stand up fast.(31:44) There you go. (31:45) Stand up quicker. (31:45) Pop.(31:47) Pop. (31:52) Good boy, sir. (31:57) Yep.(31:59) Nice job. (32:00) Good extension. (32:02) Right.(32:14) Now you’re on your assisted single leg jump. (32:18) Attack the ground. (32:19) Graze the pimples.(32:20) Get off the ground quickly. (32:34) Good. (32:40) Good.(32:43) Good.
Speaker 2
(32:45) Good. (32:46) Good. (32:50) Good.
Speaker 1
(32:52) Good. (32:55) Good. (32:56) Good.(33:00) Good. (33:08) Good. (33:10) Nice job, guys.(33:12) Try and jump back. (33:17) Good, good, good. (33:24) That’s right.(33:35) That’s it, guys. (33:39) That’s two in a row. (33:41) Good.(33:45) You are… (33:49) How are you? (33:57) All right, guys.
Speaker 2
(34:02) Looks like I might have the presence of your bed, I guess.
Speaker 1
(34:14) Y’all ready? (34:16) Here we go. (34:19) Can’t be big.(34:21) I’m big. (34:21) I’m big already. (34:25) You want me to move my butt out the way?(34:27) Nope. (34:27) No, you’re good. (34:28) Nope.(34:29) Unless you want to. (34:33) I’ll wait. (34:35) You going first?(34:36) No, no. (34:38) No, no. (34:39) Do I have to watch?(34:42) Go! (34:48) That’s done. (34:50) Hold on.(34:52) That one’s upright, Spence. (34:54) Huh? (34:54) That one’s upright.(34:55) Vertical spine.
Speaker 2
(34:56) Yeah.
Speaker 1
(34:58) And go. (34:58) Hold, hold, hold, hold, hold. (34:59) Go.(35:01) 15 seconds, Drew. (35:03) Hold. (35:03) Hold.(35:04) Hold. (35:05) Hold. (35:06) Go.(35:09) Left knee. (35:11) Hold. (35:11) Hold.(35:12) Hold. (35:12) Go. (35:14) Time.(35:18) No, no, no. (35:19) No, no, no. (35:20) Yeah, I’m good.(35:34) Hey, what’s going on, dude? (35:36) What up? (35:38) What’s up?(35:39) Honestly, you got to kind of figure that one out. (35:41) You can park in the parking lot, but if there’s no parking, then you got to kind of find street parking. (35:49) Drew, you ready?(35:52) I’m good. (35:52) You’re good. (36:03) Hands in the air.(36:04) Hold, hands in the air. (36:05) Hands in the air. (36:11) Go on.(36:13) All right, now sit down. (36:14) Sit. (36:25) You’re doing it.(36:30) Come on. (36:31) You’re doing it. (36:34) Come on, go on.(36:35) You’re good. (36:36) You’re good. (36:38) You’re good.(36:39) Good job.
Speaker 2
(36:39) You’re doing it. (36:39) I don’t mind that.
Speaker 1
(36:41) No? (36:42) You’re doing it. (36:43) And it’s like…(36:44) Go to the front. (36:46) Go. (37:17) That wasn’t really not about weight, it’s about speed.(37:36) Ready? (37:40) Seconds here. (37:41) Fast, fast, fast.(37:42) Go! (37:44) Nice. (37:45) Light.(37:45) That’s good. (37:46) Quick. (37:47) Quick.(37:48) Quick. (37:49) Yes. (37:50) Time.(37:52) It’s not a complete white lunge. (37:54) No, you can actually shorten that range. (37:56) That’s the thing.(37:56) There’s an inverse relationship between speed and joint angle. (38:00) If I’m saying go fast, by default you have to not go as low. (38:05) Right?(38:06) If I said jump as high as you can, would you ever do this? (38:10) No, right? (38:10) It’s too much time.(38:12) Same idea. (38:14) You just gotta be zoned with it. (38:20) Drew, you’re going to do nothing.(38:22) You’re just going to rest. (38:23) I’m just trying to find stuff. (38:29) Here we go.(38:32) Other side. (38:39) Go! (38:42) Get up.(38:43) Get up. (38:43) Get up. (38:44) Get up.(38:45) Get up. (38:46) Get up. (38:48) Time.(38:49) Rack it. (38:55) Watch out, Drew. (38:56) There you go!(38:58) What up? (39:01) He’s good. (39:04) See you, Drew.(39:10) You need a second? (39:14) I don’t know why I was doing that. (39:17) I don’t know why I was doing that.(39:28) Snatch, split snatch, 5 and 5, just be careful on the left leg load, on the impulse break. (39:35) Be soft and gentle, but then on the backside, bring them on that side. (39:40) Again, just trying to create length and level.(39:43) Here we go!
Speaker 2
(39:44) Here.
Speaker 1
(39:48) Maybe limit the depth. (39:51) What? (39:52) How much does it feel if they hit it prior to the ankle?
Speaker 2
(39:58) I’ll probably just put my shoes on if you’re going to film me. (40:02) I get a better slam with the shoes. (40:05) Remember?
Speaker 1
(40:12) Hey! (40:27) Here we go, be fast. (40:31) Pop, good.(40:32) Behind your head though, right? (40:34) Yes. (40:37) Good job, breathe boy.(41:12) Nice job.
Speaker 2
(41:24) Oh my God, boys.
Speaker 1
(41:26) We just got a couple jumps left to do. (41:27) Jump, jump. (41:28) Oh, we got one more round to go.(41:30) Horrible. (41:31) Everything else is horrible. (41:36) Oh, one more round, short sets, then we’re done with all this stuff.(41:44) You guys, call me back. (41:47) Don’t want full extension. (41:49) Call me back, yeah.(41:54) We don’t got to debate, just assume. (41:57) What do you think we’re running with? (41:59) Just the legs.(42:01) We’re going to do two reps of each. (42:05) Oh, I love your calves. (42:07) I did, that and calves.(42:09) Here we go, come on.
Speaker 2
(42:13) I misunderstood, boys.
Speaker 1
(42:16) Where are we supposed to take it? (42:21) Hey, lean back so you can get full extension. (42:26) Lean back so you can get full extension.(42:54) Here’s what it is, we got holes on everything, obviously. (42:56) Two reps, two reps, two reps each side. (43:01) Yes, two reps each side.(43:03) It’s fast. (43:06) You got six. (43:09) That’s it.
Speaker 2
(43:12) So three each leg?
Speaker 1
(43:19) Why? (43:26) Slow it down. (43:29) Everybody up.(43:32) Bottom. (43:42) Nice. (43:46) Five, four, three, two, go.(43:50) Hands low. (43:55) Yes, sir. (44:00) Yes, sir.(44:11) You’re done. (44:18) Good job. (44:20) Here we go.
Speaker 2
(44:22) Wonderful work, my guy. (44:24) I’m proud of you.
Speaker 1
(44:34) Catch forward. (44:38) Do I got you? (44:43) Nice, good pop.(44:45) Switch, good. (44:48) Very good. (44:49) Five, four, three, two, switch.(45:01) Squeeze the left glute now. (45:11) Five, four, three, two, one. (45:19) That’s it.(45:20) Yeah, that’s it. (45:23) Good work. (45:26) Huh?(45:30) Yes, sir, boss. (45:32) Really? (45:32) Yeah, I don’t got time.
Speaker 2
(45:36) How much am I supposed to do? (45:41) I’m saying, like, what am I supposed to do? (45:47) Can I get the stopwatch?
Speaker 1
(45:49) Yes, sir.
Speaker 2
(45:50) Oh, man, that’ll be great.
Speaker 1
(45:53) Walk.
Speaker 2
(45:55) Walk forward, boys.
Speaker 1
(45:57) Why is the launch control on it? (46:00) How is the launch control on it?
Speaker 2
(46:02) I don’t know.
Speaker 1
(46:20) Guys, don’t be in the corner. (46:22) Come on. (46:24) All right.(46:26) Not bad. (46:41) That dude explosive. (46:43) That dude just came up there, right?(46:44) Explosive. (46:54) I mean, hopefully there’s just somebody at the house. (46:58) That’s as heavy as I can go?(47:00) Yeah, about three plates. (47:14) There’s single leg stiff feet. (47:21) Hey, great job.(47:26) See you tomorrow? (47:27) Ready to move? (47:30) Okay, he’s got the stopwatch.(47:32) 30-second hold.
Speaker 2
(47:35) Stiff feet.
Speaker 1
(47:37) You ready?
Speaker 2
(47:43) Go. (47:44) Hey, yo, high or low?
Speaker 1
(47:46) High.
Speaker 2
(47:52) Boy, this time I move a lot faster than you. (47:53) That’s 10.
Speaker 1
(47:56) Hey, good work, y’all.
Speaker 2
(48:01) Y’all do toes out and toes in.
Speaker 1
(48:03) Oh, straight ahead. (48:05) Come on.
Speaker 2
(48:06) Yes, sir. (48:08) Five seconds. (48:16) How long a break are we supposed to take?(48:19) Are you just going?
Speaker 1
(48:23) Oh, no, I was just finishing. (48:27) You need a break now? (48:30) No, I don’t.
Speaker 2
(48:32) You want to just go through? (48:34) He said three. (48:36) He said three by 30.(48:40) Yeah, he said three. (48:44) All right, ready, set, go.
Speaker 1
(48:55) Ten. (49:05) 20. (49:15) Nine.(49:29) Huh? (49:31) You ready?
Speaker 2
(49:33) All right, one second. (49:38) All right, let’s go.
Speaker 1
(49:49) Ten.
Speaker 2
(49:59) 20. (50:09) Time. (50:20) All right, y’all, that’s my work for today.(50:23) Thank you for showing up. (50:24) Honestly, I need a nap.