NBA Conditioning Workout

Ben Kenyon

(0:12)

What’s going on, everybody? (0:14)

My name is Ben Kenyon. (0:15)

I’m the head strength and conditioning coach for the Philadelphia 76ers and founder of the Great Day Squad.(0:21)

My whole mission with the Great Day Squad is to make everyday great for people across the world. (0:25)

We host events, run challenges, workouts. (0:29)

If you really wanna get engaged with that, go to greatdaysquad.com, join the membership. (0:34)

Today, we are at Evolve Fitness in Philadelphia. (0:38)

I’m gonna work out George Nyang and we’re gonna go through some conditioning.

Georges Niang

(0:42)

That’s good. (0:43)

You ready to get this? (0:44)

I’m ready, I’m ready.(0:45)

Okay, I got a few things. (0:46)

I see these conditioning pieces out here. (0:48)

What do we got going on?(0:49)

Okay, we got a conditioning day. (0:51)

All right. (0:52)

You locked in?(0:52)

Yep, I’m ready. (0:53)

Mentally? (0:54)

I’m locked in.

Ben Kenyon

(0:54)

Okay, you focused.

Georges Niang

(0:55)

I had a rough morning, but I’m locked in. (0:57)

Oh, you good, man?

Ben Kenyon

(0:58)

Yeah, no, no, I’m good. (0:59)

Making it through it? (1:00)

I’m ready, I’m ready.(1:00)

Okay, okay, okay. (1:01)

So, we’ve got five exercises. (1:04)

Okay.(1:05)

We got a med ball slam circuit. (1:07)

I’ll show you that when we get to it. (1:09)

We’ve got the erg.(1:11)

We’re gonna row a little bit. (1:12)

We’ve got bike sprints. (1:14)

We’re gonna pedal and push.(1:16)

We’ve got a farmer’s carry. (1:19)

We’re gonna walk down to that box and walk back. (1:22)

And then we’ve got a sled push, or excuse me, a plate push.(1:27)

And we’re gonna push down to that box and push back. (1:31)

We’re gonna go through that, let’s say three times through. (1:34)

Perfect.(1:34)

I’ll put you on the clock. (1:36)

All right. (1:36)

But before we get to that, gotta check in again.(1:39)

We good? (1:40)

Mind, body? (1:40)

It’s been a long week?(1:42)

Yeah.

Georges Niang

(1:42)

We’re making it through. (1:44)

Sometimes you just gotta have days where you push through.

Ben Kenyon

(1:47)

Oh, elite, elite. (1:49)

So, let’s start off with tantrums. (1:51)

Start off with tantrums.(1:53)

Okay, so it’s the end of the year, dude, right? (1:59)

Yeah. (2:00)

Like, what do you, do you reflect at all?

Georges Niang

(2:03)

Like, do you do like- You know, I was just gonna say, you can reflect on all the good that’s happened, and you can also realize how- I got you on the clock. (2:11)

You just wanna, you know, become better at different things.

Ben Kenyon

(2:14)

I feel like you’re always high, though.

Georges Niang

(2:16)

Like, is, do you, do you have your moments of like- I do, I do. (2:20)

I try to keep them between me and the mirror. (2:23)

Okay.(2:24)

I’m mad at you.

Ben Kenyon

(2:26)

Switch it up, switch it up. (2:29)

How is that?

Georges Niang

(2:30)

You know, I try to wear vibrant colors to represent just being happy.

Ben Kenyon

(2:32)

I can see the brightness. (2:34)

Is this a new 2022 thing? (2:36)

No.(2:36)

Oh. (2:37)

We’re cutting this off in 2023, black and white. (2:40)

Okay.(2:42)

What’s been like, is there a goal, was there a theme for the year for you?

Georges Niang

(2:49)

I would just say, keep going, keep growing. (2:52)

Love it. (2:52)

Stop, don’t let little things distract you from what you really want.(2:56)

Yeah. (2:59)

Feel like I’ve done a solid job of that, but you can always be better.

Ben Kenyon

(3:02)

Down, you’re good. (3:03)

Tantrum holds. (3:04)

We’re going to go single leg, single leg, two legs together.(3:07)

Oh, hamstring. (3:09)

Okay. (3:10)

Feet are- Yep, one foot up.(3:13)

One foot up. (3:14)

Other one’s going to be literally like this. (3:18)

That one leg’s going to be on top.(3:20)

Oh, straight. (3:20)

So it’ll just be like this. (3:21)

Oh, okay.(3:22)

Yep. (3:23)

Perfect. (3:24)

Got you on the clock.

Georges Niang

(3:27)

That foot. (3:28)

Yeah. (3:29)

For the people that don’t know, my hamstrings are a little- Yeah, it’s good though.

Ben Kenyon

(3:33)

Wake them up. (3:34)

There we go. (3:35)

Here we go.(3:36)

Perfect. (3:38)

I’m going to let you focus on this and I’m going to ask you a quick question. (3:42)

Let’s go five more seconds.(3:45)

Three, two, and one. (3:48)

So, okay. (3:49)

2022 happened.(3:50)

Did you get all your shit done? (3:52)

Did you get it done this year? (3:53)

Or are there things still left on the plate?(3:55)

Still? (3:57)

You know?

Georges Niang

(3:57)

I would say there’s a couple of boxes left unchecked.

Ben Kenyon

(4:02)

Yeah.

Georges Niang

(4:04)

But if you don’t have a couple of boxes unchecked, then I don’t think your goals were high enough, you know?

Ben Kenyon

(4:12)

Five seconds. (4:14)

Three, two, and hop on up. (4:18)

Love that.(4:20)

Good morning to them hamstrings. (4:22)

Ooh, ooh. (4:23)

We got in place.(4:26)

Big knee hug. (4:27)

Front lunge. (4:28)

Try to get that elbow all the way to the instep.(4:31)

Open up. (4:32)

Open up. (4:33)

Both sides.(4:34)

Yep. (4:34)

Coming on back. (4:38)

So what boxes did you check?

Georges Niang

(4:41)

I would say this year was huge for a lot of my mental growth. (4:46)

More than my physical. (4:49)

Perfect.(4:51)

You know, I think with, you know, the things that I was asked to do as a teammate, as a player, you know, I think physically I, you know, grew. (5:05)

Yep. (5:06)

But mentally it was, you know, huge.(5:09)

Like when you’re dependent on night in and night out, you realize like there’s no real time for feeling sorry for yourself, having mental lapses, compounding mistakes, making the same mistakes twice. (5:22)

So you really have to lock in and be better at that. (5:27)

And I feel like that’s something I took a huge leap in.(5:30)

Whereas before it was, I was more focused on physical gains. (5:34)

Yep. (5:34)

Rather than realizing that the mental aspect is just important.(5:39)

How you prep for your successes is key.

Ben Kenyon

(5:42)

Hell yeah. (5:43)

We’re going to go, we can face this way. (5:45)

Here, here.(5:47)

And all we’re going to do is push in, push out three times. (5:51)

And then coming back up, other side.

Georges Niang

(5:54)

But you know what? (5:55)

I mean, you can attest to this, is dealing with like outside noise. (6:00)

I feel like you do a solid job of, you know, like we’ll be working out.(6:06)

Yeah. (6:07)

And you’d be like, yeah, yeah, yeah. (6:08)

But we’ll just keep doing this.(6:10)

Like you don’t even let the negative words come out of the person’s mouth. (6:15)

Yeah. (6:15)

Like they’re about to say something negative.(6:16)

You’re like, no, yeah. (6:17)

Because you got to pause that sometime.

Ben Kenyon

(6:19)

You know what? (6:19)

It’s so easy to dive into the negative. (6:22)

Right.(6:22)

And then you can bask in it and like, you know, sit there. (6:25)

But it’s not going to change anything.

Georges Niang

(6:26)

No.

Ben Kenyon

(6:28)

It almost like makes it worse. (6:29)

It does. (6:30)

And that’s what we’re not here for.(6:32)

It’s funny because I think a lot of people do it and they think they’re going to feel better. (6:37)

Right. (6:37)

Cause they got it out.

Georges Niang

(6:39)

Right.

Ben Kenyon

(6:39)

But in this environment, like you said, you got to be able to move on. (6:44)

How many actually, how many times have you had nights where you’re like, dude, I’m not shooting that thing well. (6:48)

But you still shot it though.(6:51)

Oh. (6:51)

You know what I’m saying?

Georges Niang

(6:52)

Countless nights. (6:53)

You want to talk about last night?

Ben Kenyon

(6:55)

Exactly. (6:56)

It happens. (6:57)

I think the biggest thing is.(6:59)

Go one more on that side.

Georges Niang

(7:00)

It’s like the law of averages, right? (7:02)

Yep. (7:03)

You’re going to have great nights and you got to have bad nights to appreciate the great nights.(7:08)

Yep, for sure. (7:09)

What is the point?

Ben Kenyon

(7:11)

Great day squad. (7:12)

Great day squad here every day, baby. (7:14)

Oh, curtsy lunge.(7:15)

Right here. (7:16)

So we’re going one, two, three. (7:21)

One, two, three.(7:23)

And then hands here. (7:24)

Same thing for three.

Georges Niang

(7:26)

But I don’t know if I can’t. (7:28)

No, no, no.

Ben Kenyon

(7:28)

Oh, you’re good. (7:29)

Get out of here, dude. (7:30)

You’re wild.(7:32)

So mental preparation is something that you’ve tapped into this year. (7:38)

Give me like three foundational pieces to that. (7:41)

Like, what does that really look like?

Georges Niang

(7:43)

I don’t know if people like, think it’s like real like dumb or like cliche, but visualization is like, been like a huge thing for me. (7:52)

Like before I used to, I think I’ve told this story, but before I got into the NBA, I never really envisioned myself like playing. (7:59)

Like I always just like get to the NBA.(8:03)

But like before every game, like I’ll take like 15 minutes on my day to turn on, I don’t know what type of music you’d call it, but like, you know, and kind of just like in visualizing myself. (8:14)

Mindful music. (8:15)

What I want to be, get lost, find a flow in the game.(8:18)

Or just during the day and visualizing.

Ben Kenyon

(8:21)

Squat matrix. (8:22)

We got two. (8:25)

Oh, one, two, one, two.(8:30)

Finish what you were going to say though. (8:31)

Wide.

Georges Niang

(8:32)

Yep. (8:33)

And just like in visualizing myself, like getting lost in the game or where I want to be as a person. (8:37)

I think that goes for, if you can’t like see it, then how are you going to like live it?(8:42)

You have to see it before you can live it. (8:45)

But that’s definitely been a huge mental piece. (8:47)

Is there a vision board at George’s house somewhere?(8:50)

You know, that’s something that I could add to the George Neying household. (8:56)

I love that. (8:57)

I love that.

Ben Kenyon

(8:57)

Here we go. (8:58)

Two. (8:59)

Let’s go narrow.(9:00)

Like super. (9:01)

Yep. (9:04)

Externally rotate it.(9:07)

Internally rotate it. (9:11)

And then let’s inchworm it out. (9:14)

Get a little up dog in.(9:16)

Inchworm it back. (9:17)

What’s up dog? (9:18)

Up.(9:20)

You’re just trying to throw a little funny bits in there. (9:23)

Comedian. (9:24)

So is that the second thing?(9:26)

So vision is the first. (9:28)

Yeah. (9:28)

You know, having an upbeat mindset.(9:31)

Yeah, upbeat mindset. (9:32)

And I think, you know.

Georges Niang

(9:34)

Let me get five of these total. (9:36)

Talking. (9:38)

Talking to someone that you can trust and be vulnerable with that isn’t going to be biased towards you.(9:43)

I think being brutally honest with yourself is another mental thing. (9:47)

Cause you may see it as one thing, but in reality it may be a whole different thing. (9:55)

And if you have someone that can give an outside perspective that’s unbiased.(9:59)

Yeah. (9:59)

Feel like being self-aware is probably the best ability that anybody could have. (10:05)

It’s huge.(10:06)

Yeah. (10:07)

Okay. (10:08)

Real quick.(10:09)

All right. (10:09)

I’m getting ready.

Ben Kenyon

(10:10)

You’re getting ready?

Georges Niang

(10:11)

Let me get this clock ready.

Ben Kenyon

(10:12)

I’m visualizing myself brushing this. (10:15)

So what we’re going to do is we’re going to go on this timer and we’re going to push for 30 seconds.

Georges Niang

(10:22)

Little do they know that this timer has had many. (10:25)

Oh, a lot of reps. (10:27)

A lot of workouts.(10:28)

Encounters with.

Ben Kenyon

(10:29)

Yeah. (10:30)

With me, unfortunately. (10:31)

Yeah, it’s fortunately though.(10:33)

I mean, it’s nothing wrong with a little condition. (10:35)

Never hurt the body. (10:36)

No.(10:36)

Helps the mind, helps the body.

Georges Niang

(10:38)

You feel better when you’re done.

Ben Kenyon

(10:40)

Heck yeah. (10:41)

So I’m doing 30, 30. (10:42)

Oh, my bad.(10:42)

So we’re going to go 30 seconds on. (10:44)

15 off. (10:46)

So you got to hustle to the next thing.(10:49)

30 seconds on, 15 off. (10:50)

We’ll go slam, slam, slam for 30 seconds. (10:55)

And then we’ll do 15 off.(10:58)

Then I’ll get you over here. (11:00)

Is that for 30 seconds? (11:02)

We’ll actually go, yeah, let’s go 30 seconds.(11:05)

So just literally just walk back and forth and then you just drop it wherever you’re going to drop it. (11:09)

Nice and controlled though. (11:11)

And then you’re going to push.(11:13)

It’ll probably be like a down and back in 30 seconds.

Georges Niang

(11:16)

Okay.

Ben Kenyon

(11:16)

Let’s start off with the bike.

Georges Niang

(11:18)

Hold on. (11:19)

Can we like not film this? (11:20)

I just want to see how much effort this is actually.(11:25)

Oh, okay. (11:26)

Yeah, that’s easy.

Ben Kenyon

(11:28)

Right there, let’s start.

Georges Niang

(11:28)

I don’t want to get on there and have you guys film me and be like, you’re good.

Ben Kenyon

(11:33)

You’re good.

Georges Niang

(11:34)

All right.

Ben Kenyon

(11:35)

Hold on. (11:35)

So we’re going to go, make sure we got this. (11:38)

So that’s five.(11:40)

We’ll hit this two times through. (11:42)

Actually, I said three times. (11:44)

We’ll go three times through.(11:46)

I’m going to be clapping you up real quick before you hop on. (11:50)

You didn’t give us our third point. (11:52)

So we got vision, being real with yourself.(11:57)

And then what’s the third one?

Georges Niang

(12:02)

For my mental peace. (12:04)

Yeah. (12:05)

This is huge.(12:07)

I would say creating a routine. (12:09)

Creating a routine. (12:10)

The routine is definitely something that is, helped me just, life in general, crazy things happen.(12:17)

If you can stick to that routine. (12:19)

And I say routine loosely because I don’t think you should have a routine that anybody could be able to interrupt. (12:26)

It’s all internally.(12:28)

Whether if it’s three minutes of getting some alone time or it should be something that, regardless of what the weather is, who you’re around, that you can get done because a lot of things in life, there’s crazy things that happen. (12:40)

So you want to still be able to stick to that. (12:42)

Hell yeah.

Ben Kenyon

(12:43)

Regardless. (12:44)

A lot of highs, a lot of lows. (12:45)

So you got, it’s going to go off 10 seconds and then that’ll be the first round.(12:51)

Let’s go a little higher. (12:54)

Perfect. (12:56)

How are we feeling on that?(12:58)

Money? (12:59)

Yeah. (13:00)

Cool.(13:03)

I’m going to put it right here. (13:05)

So in five seconds, three, two, one. (13:10)

Knock it out.(13:10)

There you go. (13:11)

Big push, big push, big push, big push. (13:15)

Here we go.(13:16)

Work it, work it, work it. (13:17)

Big push. (13:20)

20 seconds, 20 seconds.(13:21)

Big push, big push. (13:25)

15. (13:27)

Big push, big push.(13:29)

Love it. (13:30)

Keep going, keep going. (13:31)

10 seconds.(13:36)

Five, four, three, two, and hop on off. (13:42)

You should be able to put your feet in there pretty quick. (13:44)

Pretty easy.(13:46)

Here we go. (13:49)

Boom, boom. (13:51)

Grab that thing.(13:53)

Go for it. (13:56)

Boom. (13:57)

Perfect.(13:58)

Keep pulling, keep rolling. (13:59)

Keep rolling, keep rolling. (14:01)

Love it.(14:03)

Your goal is to get that to 145 or below. (14:06)

145 or below. (14:07)

Here we go.(14:08)

20 seconds left. (14:09)

Here we go. (14:11)

Elite, elite.(14:13)

Here we go. (14:14)

Big roll. (14:15)

Love it.(14:15)

10 seconds, 10 seconds. (14:18)

Big pull, G. (14:19)

Big pull.(14:20)

There you go. (14:22)

Big pull. (14:26)

Love it.(14:27)

Take a breath, take a breath, take a breath. (14:30)

Slam, slam, slam. (14:34)

Right when it goes off.(14:35)

Here we go. (14:36)

Easy work, easy work. (14:38)

Easy work.

Georges Niang

(14:38)

This would be a good one to get close for.

Ben Kenyon

(14:39)

Yeah, here we go. (14:41)

Come on. (14:42)

Get it.(14:43)

Get it. (14:44)

Here we go. (14:45)

Get it.(14:47)

Get it. (14:48)

Love the work. (14:50)

Love the work.(14:51)

Love the work. (14:53)

Love the work. (14:54)

Here we go.(14:55)

Get it. (14:57)

Get it. (14:59)

Keep going.(15:00)

10 seconds, 10 seconds. (15:02)

Push. (15:06)

Love it.(15:11)

Perfect. (15:12)

Let’s walk through those kettlebells. (15:14)

This is a perfect time to now start thinking about the answer to this question.(15:19)

2023 is here, a couple of days away. (15:23)

What’s gonna be the big goal? (15:24)

What’s the theme of the year for you?

Georges Niang

(15:27)

Something to think about. (15:28)

To double down on your successes. (15:30)

Ooh, love that.(15:32)

You reach a certain goal, push. (15:34)

What does Eric Thomas say? (15:36)

And now you wanna chill?(15:38)

Oh, oh. (15:39)

No, you gotta double down. (15:41)

Gotta double down.(15:42)

15 seconds left. (15:43)

Put more time, put more money in the things that got you to where you’re supposed to be. (15:49)

I think that’s five seconds.(15:52)

That’s what 2023 is looking like. (15:55)

I love it. (15:56)

I love it.

Ben Kenyon

(15:59)

Got sled pushes or plate pushes. (16:02)

10 seconds, 10 seconds, 10 seconds. (16:05)

I love it.(16:08)

Keep that butt down. (16:10)

Big push, big push. (16:13)

Yeah, to the box and turn it around.(16:15)

To the box, turn that thing around. (16:17)

Here we go. (16:18)

Here we go.(16:21)

20 seconds. (16:22)

I love it, G. (16:23)

Keep that butt down.(16:24)

Keep that butt down. (16:26)

15 seconds. (16:28)

Feel like you got it down and back in you.(16:31)

10 seconds. (16:32)

Here we go, G. (16:33)

Here we go, G.(16:36)

Hell yeah, G. (16:36)

Hell yeah, G. (16:37)

Keep working, baby.(16:41)

I love it. (16:42)

You’re good. (16:43)

Good right there.(16:43)

You’re good right there.

Georges Niang

(16:46)

Woo!

Ben Kenyon

(16:47)

Back to the top. (16:48)

Back to the top. (16:49)

Woo!(16:50)

I’ll grab your water. (16:51)

I’ll grab your water. (16:52)

Back to the top.(16:54)

Right to it. (16:55)

Come on.(16:56)

Get it. (16:57)

There you go. (16:58)

There you go.(16:59)

We got a total of 11 minutes of work to do. (17:01)

11 minutes of work. (17:03)

Push.(17:04)

There you go. (17:05)

This is active recovery right here. (17:07)

Active recovery.(17:08)

Here we go. (17:09)

15 seconds. (17:10)

15 seconds.(17:12)

I love it, G. (17:13)

I love it. (17:18)

You’ve got five seconds.(17:20)

Five seconds. (17:21)

Push. (17:22)

Push.(17:25)

Hell yeah, G. (17:26)

Let’s get right to it. (17:27)

Let’s get right to it.(17:28)

Same thing. (17:30)

Minute 45 or lower. (17:31)

Minute 45 or lower.(17:33)

So doubling down. (17:34)

What does that look like for 2023? (17:37)

What are a couple of things that you can add?(17:38)

Think on it. (17:39)

Don’t tell me now. (17:40)

Think on it.(17:40)

No, I ain’t got nothing. (17:42)

Here we go. (17:43)

Think on it.(17:44)

Here we go. (17:45)

Pull. (17:45)

Get it.(17:47)

Get it. (17:48)

Love it. (17:49)

Good work, G.(17:50)

Good work. (17:51)

Good work. (17:52)

Good work.(17:55)

15 more seconds. (17:56)

15 more seconds. (17:58)

Love this work, G.(17:59)

I love it. (18:00)

I love it. (18:01)

Love it.(18:02)

Keep pushing. (18:04)

Keep pushing. (18:05)

Keep pushing.(18:07)

Way to finish strong, G. (18:09)

Way to finish strong. (18:10)

Way to finish strong.

Georges Niang

(18:13)

When you reach your goals, don’t marinate in the success. (18:18)

Just keep going. (18:20)

Just keep going.(18:21)

See if you can be a little bit better. (18:22)

Come on.

Ben Kenyon

(18:23)

I love it. (18:24)

I love it. (18:25)

Don’t marinate.(18:26)

Come on. (18:28)

I love it. (18:29)

Get it.(18:31)

There you go. (18:32)

There you go, G. (18:33)

Break the ball.(18:34)

Break the ground. (18:35)

Break the ball. (18:36)

Break the ground.(18:36)

There you go. (18:38)

There you go. (18:39)

Keep going.(18:40)

Keep going. (18:40)

Keep pushing. (18:41)

Keep pushing.(18:42)

Break the ball. (18:43)

Break the ground. (18:44)

There you go, G.(18:45)

Come on. (18:46)

10 seconds. (18:47)

10 seconds.(18:49)

Big push. (18:51)

Love it. (18:55)

Come on.(18:56)

Where we at? (18:57)

We down there. (18:58)

We down there.(18:59)

I love that, G. (19:01)

I think a lot of people get stagnant. (19:02)

Yeah.(19:03)

They bask in the moment.

Georges Niang

(19:04)

Why be content with where you wanted to be? (19:06)

Yeah. (19:07)

It’s where you were supposed to be.(19:09)

Facts. (19:09)

Why not reach for places you’ve never been to? (19:12)

It gets a little uncomfortable, but you gotta be cool with that.(19:16)

Like, this is really uncomfortable. (19:17)

It’s a good moment. (19:18)

But after, you know, that adrenaline rush of I just crushed this workout.(19:24)

Yep. (19:26)

There’s nothing better than that. (19:27)

Come on.(19:28)

There’s no artificial thing you can put into your body that could give you that same feeling. (19:34)

And the reward. (19:35)

Like when you think about when your opponents are sitting down, and you’re just out here getting more.(19:42)

I love it.

Ben Kenyon

(19:43)

I love it. (19:44)

Come on. (19:46)

Come on.(19:47)

I love it, G. (19:49)

Keep pushing. (19:50)

Keep motivating, baby.(19:51)

Keep motivating. (19:54)

Here we go. (19:56)

Here we go.(19:57)

Love it. (19:58)

Love it. (19:59)

Love it.(20:00)

Good work, G. (20:01)

Good work. (20:02)

Good work.(20:05)

Hell yeah, G. (20:06)

Good work. (20:08)

Keep going.(20:09)

Keep going. (20:12)

Good work, G. (20:14)

Good work.(20:15)

10 seconds. (20:19)

Five seconds, G. (20:21)

Five seconds.(20:27)

Last time through. (20:28)

Last time through. (20:29)

Last time through.(20:31)

Love this for you. (20:32)

Last time through. (20:34)

It’s great work right here.(20:37)

Opponents are asleep, at home, hanging out. (20:40)

You’re getting that extra work in. (20:42)

Come on.(20:43)

You’re getting that extra work in. (20:45)

Keep going. (20:46)

Keep going.(20:47)

Keep pushing. (20:50)

You got 20 seconds. (20:51)

20 seconds.(20:52)

20 seconds. (20:53)

Keep pushing. (20:55)

Love it.(20:56)

Good work. (20:56)

Good work. (20:57)

Good work.(20:58)

Good work. (21:00)

10 seconds. (21:01)

10 seconds.(21:03)

Keep pushing, G. (21:04)

Keep pushing. (21:05)

Keep pushing.(21:06)

Here we go. (21:10)

Easy work. (21:11)

Easy work.(21:12)

Right to it. (21:13)

Right to it. (21:15)

Fun part about this right now is when you’re done, you get to actually sit back and be like, all right, I’ve actually deposited so much more sweat equity into my bank.(21:24)

Ooh. (21:24)

Right? (21:25)

A little more sweat equity.(21:26)

That means I can spend it. (21:27)

There you go. (21:28)

Exactly.(21:29)

You get to enjoy it. (21:31)

Here we go. (21:31)

Keep pulling.(21:32)

Keep rolling. (21:33)

I’m going to say 135 right now.(21:35)

Come on. (21:36)

Under 145. (21:37)

There you go.(21:38)

Good work. (21:38)

There you go. (21:39)

15 seconds.(21:41)

Get that sweat equity going. (21:43)

That sweat equity, baby. (21:44)

Get it.(21:45)

Get it. (21:45)

10 seconds. (21:47)

Get it.(21:48)

There you go. (21:49)

Love it, G. (21:51)

Love it, G.(21:52)

Three, two. (21:54)

Hell yeah, G. (21:55)

Good work.(21:57)

Right to the slams. (21:58)

Right to the slams.(22:01)

Right there. (22:02)

Right there. (22:03)

Almost done.(22:04)

More than halfway done. (22:06)

Same thing. (22:08)

Break that ball.(22:10)

Break that ball. (22:12)

Give you a hundred if you can break it. (22:13)

Give you a hundred if you can break it.(22:15)

I need it. (22:17)

Give you a hundred if you can break it. (22:19)

Here we go.(22:21)

Easy work. (22:23)

Easy work. (22:25)

Come on.(22:25)

Push. (22:26)

Push. (22:30)

Good work.(22:31)

Good work. (22:32)

Hell yeah. (22:34)

Good stuff, G.(22:35)

Good stuff. (22:35)

Good work, good work, good work, good work. (22:38)

Finish it.(22:39)

Finish it. (22:39)

One more slam. (22:41)

Let’s get to those kettlebells.(22:42)

Get to the kettlebells. (22:44)

Two more exercises, G, and we’re done. (22:47)

Two more.(22:48)

Two more. (22:50)

Easy work. (22:53)

Finishing 2022 strong.(22:54)

This is how you start in 2023. (22:56)

Here we go. (22:57)

Easy work.(23:00)

Come on. (23:02)

Love it, G. (23:03)

Love it, love it.(23:06)

20 seconds. (23:07)

20 seconds. (23:08)

20 seconds.(23:09)

Easy work. (23:11)

15 seconds. (23:12)

15 seconds.(23:15)

10 seconds. (23:17)

10 seconds of work. (23:18)

10 seconds of work.(23:19)

Come on. (23:21)

10 seconds. (23:22)

Five seconds.(23:23)

Three, two, one. (23:26)

Put them down wherever. (23:27)

Put them down wherever.(23:29)

Boom. (23:30)

Get to that sled. (23:31)

You got 10 seconds to get there.(23:33)

What, you’re gonna stop me? (23:35)

Come on. (23:35)

You?(23:36)

Come on, talk that talk. (23:37)

You? (23:37)

Talk that talk.(23:38)

Here we go. (23:39)

Finish it. (23:40)

Finish it.(23:41)

You got an up and back. (23:42)

You got an up and back. (23:44)

Here we go.(23:45)

Love it. (23:47)

Love it. (23:49)

We got 20 seconds.(23:50)

20 seconds for another up and back. (23:52)

20 seconds for another up and back. (23:55)

Good work, G.(23:56)

Finish it. (23:57)

Finish it.(23:59)

Finish it. (24:00)

10 seconds. (24:01)

10 seconds.(24:03)

Love the work. (24:04)

Love the work. (24:06)

Five, four, three, two.(24:11)

Come on. (24:12)

Victory. (24:13)

Come on.(24:16)

Grab a seat, dude. (24:17)

Grab a seat on that bench. (24:19)

See if I can go snag you a quick little water.(24:21)

That’s good work. (24:22)

Oh, that was great. (24:23)

Heck yeah.(24:24)

That was great. (24:25)

Heck yeah. (24:26)

You got it in.(24:28)

We talk about daily deposits.

Georges Niang

(24:31)

We got it in. (24:32)

That’s a big one. (24:33)

Hell yeah.(24:34)

That was like a real good investment in the stock market right there. (24:38)

One of the biggest. (24:39)

We’re gonna get good returns on that one.(24:41)

Is this over? (24:42)

You know, that fourth quarter, when you’re tired. (24:46)

Yeah.(24:47)

You don’t know if you can make any shots. (24:49)

You think back to this moment. (24:53)

You might go three for three to end the game.(24:58)

Oh, man.

Ben Kenyon

(24:59)

Thank you. (25:00)

That was really good. (25:02)

The daily deposits.(25:04)

This is for the playoffs. (25:06)

This is for the postseason. (25:08)

These are the things that allow us to get to the championship game and finish strong, you know?(25:15)

I think a lot of people, they don’t realize the amount of work you gotta put in throughout the season to actually sustain greatness and finish strong, you know?

Georges Niang

(25:27)

Yeah. (25:27)

Off-season training is probably, I would say, 35% of the battle. (25:35)

Yeah.(25:35)

The rest of the time is what are you doing to keep yourself at that peak level that you ended your off-season training in and that’s doing stuff like this on a day-to-day basis where you just, I don’t wanna do it. (25:50)

And that’s where I feel like the days you don’t wanna do it are the days you feel like the biggest gains where the next game you’re like, shoot, I’m so glad I did that because I saw where it actually helped. (26:02)

And the days that you don’t where you’re like, oh, I’m tired, the next game you’re like, man, I really struggled.(26:08)

If I did this, I feel like I’ve said it before, the more you stay paranoid of like, I have to keep getting better. (26:14)

I can’t stay the same. (26:15)

I have to keep getting better.(26:17)

Like the better off you’ll be because complacency just leads to staying the same in a business that’s so competitive. (26:24)

If you’re staying the same, you’re slowly dropping. (26:28)

You’re giving people a free pass to jump over you.(26:30)

Rather than the next person behind you has to work twice as hard to pass you, you staying the same just gives them, oh, here’s a free pass to go get whatever you hit. (26:39)

Take my dreams. (26:40)

Here you go.(26:40)

Yeah.

Ben Kenyon

(26:41)

That’s not just in basketball. (26:42)

That’s in a whole bunch of different areas. (26:44)

So yeah, that’s why sports are the best.(26:46)

Yeah. (26:47)

Life teachers. (26:48)

Heck yeah.

Georges Niang

(26:49)

I love it, G. (26:50)

We work today, baby. (26:52)

I know.(26:52)

Don’t put that on there. (26:53)

Fuck. (26:55)

That was hard.(26:56)

Fuck. (26:57)

What’s up, guys? (26:59)

Thanks for joining me today.(27:00)

I hope you enjoyed the workout. (27:02)

If I can leave you with one thing, just show up every day. (27:05)

No matter how hard it is, just show up every day.

Tagged Georges Niang