Try This Workout For Shredded Legs!

(0:23) What is up everyone, welcome to today’s session. (0:31) Do I have a clue of what’s going on? Absolutely not, but I am here with Phil. (0:39) What’s up bud, how you doing? I feel good.So yeah, I don’t know, what are we doing today? (0:44) We’re doing legs. Get ready. It’s gonna be a fun day.I hope you’re prepared. (0:49) I hate legs. Let’s do it.Okay. (0:53) Pulling the feet down, activate the hamstring, slightly tuck the pelvis, (0:57) squeeze, hands down, and just go ahead and shift. Perfect.(1:04) When you shift down, make sure you squeeze that roller. (1:07) Switch it. Perfect.Good. Just inhale and exhale through the nose. (1:13) Nice and easy.Good. Perfect. (1:18) Good.Sit. (1:25) Good. (1:27) Now we’re just gaining traction.We’re also like flossing out the joint. (1:31) And then from there we’re gonna go into open chain. We’ll start working dynamics.(1:36) How’s everything else feel? Your back’s fine? Yeah. (1:40) Jogged this morning. You did? What’d you do? (1:45) Fasted.You like jogging now? Fasted. See what I did? (1:47) I mean, I’m just saying, fasted. (1:51) It’s so different in the heck to shooting.Oh, yeah. (1:55) You did it on treadmill? How many miles? I think around two. (2:00) About 150 for 30.For 30? Not bad. (2:03) Did you have your heart rate monitor? What’d you keep it at? (2:07) Where were you at heart rate-wise? Around 150. (2:11) Okay.One more. (2:14) Good. Relax.Perfect. (2:19) What’s that? Come on up. Stand up.(2:24) What’s that? What were you gonna say? (2:25) What? What were you gonna say? You said, I. I don’t know. (2:31) All right. Let’s do the hip shifts.Remember these? (2:33) And the other day? Or yesterday? Okay. Well, I want you to load the hip. (2:37) So we’re gonna rotate.Load the hip. Pull the hip back. Then switch it.(2:42) And get that rotation. Stand up a little bit taller. Right there.(2:46) Good. Push into here. Good.Now stand taller. (2:50) Switch. Good.Chest up a little higher. (2:53) Bring the kettlebell closer to your knee. That’s it.Perfect. And keep it in that range. (2:58) All right.Good. Right there. Good.Make sure you maintain position. (3:02) Knees should be in line with the big toe. There you go.(3:05) Internally rotate. There you go. That’s it.And kick the hip back. You should feel the stretch on the glute. (3:10) Feel the difference? All right.Perfect. Do it again. Other side.(3:13) There you go. Good. (3:17) Yep.I got you. I got you. (3:20) Give me two more.(3:26) Good. One more. Each side.(3:30) Good. And relax. (3:33) Okay.Good. Drop it down. Nice.(3:36) Face this way. So we don’t mess up any camera angles. (3:40) All right.So we’re going to go same thing. (3:44) All right. Now I want a little bit more dynamic.We’re going to go heavier weight though. (3:47) All right. Don’t let it kick into your back.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. So pull it in.Use your lat. (3:54) Crush your armpit and sit the hip back. Okay.(3:59) I don’t know why I struggle when lat’s in. (4:03) It’s just they’re so big. You think they’re weak? (4:06) No, they’re big.They’re big. Yeah, that’s for sure. (4:09) I don’t know why I struggle for pregnant women.Just think about, like I said, crush your armpit. (4:14) All right. Just squeeze.(4:17) Perfect. Right there. Good.You don’t even have to go any lower than that. Just get the stretch on the glute. (4:22) All right.Right there. Good. And switch.(4:26) Good. Get a flow with it. Let’s go a little bit faster now.A little bit faster. (4:29) Good. Again.Go. Good. Again.(4:33) Good. Perfect. Feel the stretch in your glutes? (4:37) Okay.Good. Adductors turned on? Perfect. (4:41) Keep going.Let’s get five more. Good. (4:46) Give me a little bit more rotation.There you go. (4:49) Switch. Good.Switch. (4:54) Switch. Nice.(4:58) Switch. Two more. Switch.(5:00) Switch. Switch. One more each side.(5:07) Switch. Switch. (5:09) Okay.Relax. Perfect. Okay.Drop it down. (5:12) Nice. All right.Let’s do this. 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? No. Okay. You’re looking good then.(5:31) Got my SWAT guy out there. (5:32) A little resting block. (5:36) All right.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. You’re going to put it in between the legs.Squeeze the block. (5:44) We’ll go kettlebell, goblet squat. You’re going to come down all the way.Get to a range of motion (5:48) you can and then back up. It’s a long way down. (5:53) Let’s go.(5:57) It is a long way down. (5:59) Let me squeeze that block. (6:01) Let me just hold it like this.(6:04) Okay. (6:10) Down and up. Let’s go nice and slow.Control it. (6:13) Good. All the way down.Good. Try to get as far down as possible. (6:19) Keep going.Keep going. Good. Right there.Back up. (6:22) Good. Keep squeezing the block.(6:24) That internal rotation. Good. Drive well.(6:29) Let’s do it again. Get it again. Drive.(6:31) Hold. Now back up. Good.Again. (6:37) Back up. Again.(6:42) Back up. (6:44) Give me two more. Back up.Good. (6:48) Not bad. One more.Back up. (6:52) Good. Relax.(6:55) No pain? No. Not bad? Feel good with the block? (7:00) I’m bored. (7:03) I’ve got lung fevers.(7:08) Put on your thighs. Thighs? 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, (7:27) bend the knees slightly.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. Good. Let’s keep it going.(7:45) Good. (7:45) Good. (7:47) Keep going.(7:52) Bring it back. (7:58) Step. Step.Step. (8:01) Perfect. (8:05) One more.(8:14) Good. Face forward. (8:17) All I want you to do is small steps.(8:20) Step. Replace. (8:24) Try not to swing the hips.(8:32) Good. Perfect. (8:35) Is that it? Yep.You got it. (8:38) Good. (8:42) Good.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. Then drop it down.(9:27) Drive up. 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. 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. 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. That’s it.(11:28) Don’t let the heels drop. (11:29) Good. 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. Off the ground.(11:56) Keep going. (12:00) Relax. (12:03) That’s not bad.(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. Keep going.(13:03) All the way. Relax. (13:07) Same thing.(13:10) Good. 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. 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? Go.(15:13) Keep moving. (15:16) You got it. (15:19) Relax.(15:24) Switch. 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.(16:56) I surprisingly have some hop. (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.(18:26) Just for balance? (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. Jump up. (18:52) Good.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. Again.(19:36) Up. (19:38) Good. Up.(19:40) Keep going. You got it. (19:46) Last one.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. 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. And rest. (20:50) It wasn’t terrible, but it wasn’t great.(20:52) What? (20:57) I’m not a sprinter. (21:00) This is why I love to fight. (21:02) I don’t run away.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.(21:23) We’ve got five of these. (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. (22:15) It is terrible.(22:17) You’re right. (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. (22:36) I’ll get one shifted for you.(22:41) Hit it. (22:44) That’s it. 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? (23:01) No. (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.(23:34) I’m not ready. (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. 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. Let’s do it.(25:15) Got it. Straight down. (25:21) Let’s do it again.(25:24) Two. Good. Again.(25:29) Three. Let’s go. (25:32) Keep going.You got it. (25:36) Five. Nice.(25:37) Come on. Again. (25:40) Six.Good. Let’s go. (25:44) Seven.One more. (25:48) Drive. Good.One more. Down and up. (25:51) Good.Relax. 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? Better? (26:01) Okay. We’ll warm up the quads. (26:06) Just give me 10 reps.Heel off (26:08) and drive down. Think of it as like a closed chain leg extension. (26:16) Okay.Just pump blood into the quad. Let’s go. (26:19) There you go.(26:24) Three. Four. (26:26) Five.Six. Good. Keep going.(26:30) Five. Seven. Eight.(26:34) Nine. Ten. Perfect.Okay. Switch it up. (26:38) All right.Breathe. Good. You’re good.(26:44) Okay. Focus on what you’re doing. Focus on the muscle.(26:52) Contract the quads. There you go. Heel down.Drive. (26:56) Drive the band back. (27:03) Give me four more.Four. Three. (27:08) Two.(27:11) One. Good. Get on out of there.Perfect. Okay. Take a second.(27:16) Rest for about 60 seconds. (27:18) All right. Put a little bit more weight on.(27:21) All right. (27:26) Let’s try to get at least (27:29) 60 to 80. 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. Feel it. Feel it out.Let’s go. Down and up. (28:27) Come on.Strong. (28:30) Inhale on the way down. Exhale on the way up.(28:34) There you go. Do it again. Come on.(28:37) Strong. Push. That’s it.(28:39) Again. Up. Good.Come on. (28:44) Up. Do it.Two more. Two more. Come on.(28:47) All day. Let’s go. Down and up.Fight it. Get up. (28:51) Good.One more. One more. Let’s do it.(28:55) Up. Drive. Relax.Drop it down. Good job. (28:58) Good.(29:02) Okay. Fine. I’m back.(29:06) Right to the bands. (29:08) Okay. Let’s go.(29:26) Pull it. (29:30) Five. Come on.Six. Keep going. (29:34) Seven.Eight. (29:38) Nine. (29:40) Ten.Good. Switch it up. Twelve.(29:47) What’s she doing? (29:57) Seven. Good. (30:07) Four.Good. (30:10) Five. Six.(30:14) Seven. Come on. Eight.Finish. (30:17) Two more. (30:20) Ten.Good. Okay. Relax.(30:25) Good. 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.(31:08) It’s a long way. (31:15) Yeah. (31:17) But once they build up some muscle, (31:20) it looks like you already have a (31:24) 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.(31:41) It’s like leg extension slash laying hamstring. (31:44) I also have a hack squat slash (31:48) leg press. It switches.(31:50) Okay. So we’ll use that then. (31:54) I set it up myself.I had to get a new phone. (31:58) That’s amazing. I believe you.(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. (32:14) It’s a gym life. (32:16) I put it all up together myself.(32:19) I get it. (32:26) Let’s go. (32:27) Get up.(32:34) Up. (32:40) Keep going. (32:42) Five.(32:50) Come on. 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. 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. (34:43) Want more of the knee drive? (34:44) What? (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.Do it. (35:39) Move to the next. (35:46) Perfect.Relax. (35:48) I want you to set your foot up. (35:51) Why did I just start to do this? (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.It’s a quad day for sure. (36:31) Who needs quads these days? Not me. (36:39) I’m like all quad.(36:41) That’s the problem. (36:41) I don’t want this. (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.Nine. (37:33) Ten. Good.(37:37) My legs are dead. (37:45) You got it. (37:48) I can’t.(38:04) One. (38:06) Two. Three.(38:11) Four. (38:14) Five. (38:18) Six.(38:22) Seven. (38:26) Eight. Nine.(38:30) Finish. Ten. Good.(38:33) Good. (38:36) All right. 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.Good. (39:09) Up. (39:09) All right.Up. Squeeze. Hold.One. Two. Back down.(39:14) Up. Hold. One.Two. (39:17) Back down. Again.Up. One. Two.(39:21) Back down. Up. Squeeze.(39:25) One. Two. Back down.Give me two. (39:28) Give me two more. Feel good, love? (39:32) I love how he just adds on.(39:35) Better. There you go. One more.Hold it. (39:38) Squeeze on top. Hold it.Hold it. Hold it. Back down.Good. Relax. (39:42) All right.Switch it up. You got it. (39:47) Other side.Other side. (39:52) Eight. (39:58) Same thing.Well said. You’re going to work today. (40:01) Yeah, we’re going to work.(40:05) Straight legs. (40:07) Down. Up.Pull. (40:11) Down. Up.Pull. (40:14) Down. Up.Pull. (40:18) Balance. Down.Two more. Up. (40:25) Come on.There you go. (40:28) Back down. Again.Squeeze. Hold it. (40:31) Back down.Good. Relax. Nice.Good job. (40:37) You got it. You got it.(40:39) You can’t stay down there all day. I want to. (40:43) Two more sets.Two more sets. (40:47) Bring your knees a little bit more. (41:01) I’ll just walk over here.Let me disappear. (41:08) Yep. Well, guys.(41:10) I told you it’s leg day. Everybody hates leg day. (41:14) I don’t hate leg day.You hate leg day. I hate legs. (41:17) She hates it.She’s got a long way to go. (41:22) My hips come up to three quarters of your body. (41:26) It is what it is.(41:31) In order for me to actually build it, we need more volume and frequency. (41:35) So good luck. (41:36) We’re going to do them every day.(41:39) Ready? No. (41:53) I can’t. I have no balance.(41:57) Let’s go. Drive the knee over. (42:01) That’s it.Good. Back up. (42:02) It’s only my glute.(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. Relax.(42:35) One more. (42:39) Why is one side always stronger than the other? (42:46) You always stay on one side. (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. (42:57) Really? (42:58) It has some volume to it. (43:04) I said it has some volume to it.(43:06) I know. (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 (44:03) 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. Down.(44:22) All the way. Get it back up. (44:25) Up.(44:26) Up. (44:26) Good. Come on.(44:33) Back down. Good. Switch it.(44:43) One more. (44:49) Back down. (44:52) Up.(44:55) Up. (44:56) Come on. Up.(44:58) Keep going. (45:01) Good. Relax.(45:05) Let’s get one more set. (45:15) This one we’re going to go (45:22) right below failure. (45:25) We’re going to go as far as we can without (45:27) falling over.(45:32) We’re going to do as many as we can without falling over. (45:36) Just a little bit. (45:39) Good.Right here. (45:44) Take your time. Somewhere around 12 to 15.(45:50) That’s what we’re aiming for. (45:50) I can do that. (45:58) Ready? Nope.(46:03) Believe it or not. (46:08) Usually that Thursday (46:09) that’s like all leg day. 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. (46:25) That’s how I always go.But Thursday at least (46:27) I’ve got the weekend too. What they say. (46:34) Down, down, down.(46:36) Drop. Good. Let’s go.Let’s pop them out. (46:40) Three. (46:44) Four.Good. Five. (46:50) Six.Seven. (46:51) Keep going. Chest up.A little bit more upright. That’s it. (46:56) Stay with it.(47:00) Keep going. You got it. (47:04) Down.Control coming down. (47:07) There you go. Stay upright.You’re good. (47:12) Come on. Up.Good. Again. (47:15) I want you to pause a little bit at the bottom.Here we go. (47:17) Go. That’s it.Good. Do it again. Give me five more like that.(47:21) Go ahead. You got it. Come on.Down. (47:27) Hold. Go.(47:29) That’s it. Good. Again.One more. Down. (47:33) Hold.Good. Two more. (47:36) Down.Pause at the bottom. (47:41) Go. There you go.One more. Down. Pause.(47:45) Go. Good. Relax.(47:52) She hates me. That’s what it is. (47:56) It’s like a love-hate relationship.Always. (48:01) Say, hate me now, (48:03) fag me later. (48:06) All right.Let’s get the other side. (48:11) My glute is on fire. (48:16) This will be the glute mass right there.(48:25) Okay. Hold your position. Let’s do it.(48:28) Drive the knee over the toe. Stay upright. (48:31) Down.Hold. Pause. Pause it.(48:38) Give me like five. Go ahead. Give me five.Pump them out, and then we’ll pause. (48:42) Let you get your reps. Go.Up top. (48:46) Stay up top. Good.Good posture. That’s it. Good.Do it again. (48:49) Up. Up.Good. Again. (48:53) Down and up.Good. Again. Up.(48:57) Good. Okay. Let’s pause a little bit longer.We’ll go down and up. (49:00) Come on. You got it.You got it. (49:05) Hold. Go.There you go. Do it again. (49:09) Strong, slow eccentric.Hold. Go. (49:13) Good.Chest up. Try not to lean too far forward. Ready? Go.(49:18) Up. Nice. Again.(49:21) Don’t need more. Up. Good.(49:24) Come on. Again. Down.Hold. Go. (49:28) Good.Come on. Let’s get five more. Down.Control. (49:35) Up. Good.Again. Down. (49:39) Strong.Hold it. Go. (49:42) That’s it.Again. Down. Hold.(49:45) Go. Good. Two more.Come on. (49:49) You got it. Down.Hold. Go. (49:53) One more.Come on. Down. Hold.(49:57) Go. That’s it. Good job.Good job. (50:01) All right. Get your coat, I guess.Let’s do it. (50:06) In case you forgot. (50:08) You think he was going to get out of there? No.(50:10) Good. All right. Let’s do it.(50:17) Last set. (50:18) Final set of this. (50:23) Feet up.Here we go. (50:32) Squeeze. Hold.Back down. (50:37) Back down. (50:38) Up.Back down. (50:42) Up. Back down.Up. (50:47) Back down. Relax.Do a switch up. (50:52) Fun part comes (50:54) after this. (50:58) Real fun.Okay. Let’s do it. (51:04) I don’t know why, but this is my weak side.(51:09) Back down. Up. Squeeze.(51:13) Back down. Up. Back down.(51:17) Good. Again. Up.Squeeze. Good. (51:20) Again.Up. Squeeze. One more.(51:24) Up. Squeeze. Relax.Good. Perfect. (51:27) All right.Good. 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 (51:48) getting off a line in a sprint.She’s going to be working the quads, working a little bit of the glutes too as well (51:52) and hip extension. Let’s do this. (51:55) Yes, you are.Come on. (51:59) Just go down and then I’ll turn it for you. (52:02) So I’m like running? Yeah, you’re going to sprint with it, but I’m going to (52:06) add weight and you sprint as much as you can.(52:10) Don’t think of it like that. Think about just pressing into the ground. (52:13) Load your hips and then drive your legs through.You’ll have to sprint, sprint, but I do want you (52:18) to give me force into the ground. Stay low. (52:22) Drop your hips.Let’s do it. Go. Drive.There you go. Good. Drive.(52:26) Drive. Full extension of the hips. There you go.Good. (52:30) Keep going. Keep going.Keep going. (52:33) Right there. Good.Relax. (52:36) I want you to drive through, so watch my motion. Stay low.(52:42) Drive. Drive. Drive.(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. (53:17) He’s been with me for like three, four years.(53:23) Good. (53:24) Okay. Ready? Come on.(53:28) You got it. Let’s go. Load your hips and go.(53:32) Leg drive. Come on. (53:35) Use your legs.Use your legs. Go. Come on.That’s it. Push. (53:40) Push.Good. Keep going. Keep going.Keep going. (53:44) That’s it. All the way.All the way. All the way. All the way.(53:48) And relax. Good. Good.(53:51) Man, this would probably be a good time (53:54) to get a close-up of her face. Just saying. I’m just saying.(54:00) Okay. You got about 30 seconds. (54:07) 30 seconds.(54:10) Breathe. Go. Breathe.Shake it off. (54:14) Don’t sit down. It’s going to cramp you up.(54:17) Don’t trap that leg to you. (54:19) Move it around. Let the blood flow.(54:26) You ready? (54:29) 10 seconds. Let’s get it done. That was one.(54:33) My palms out. (54:38) Inhale through the nose. Let’s do it.(54:42) Draw your ribcage down. Don’t get it too extended. It’s going to hurt your back.(54:45) All right. Let’s go. Let’s do it.Hit it. (54:49) That’s it. Load the hips and go.Full extension. (54:53) Good. Stay strong.Stay strong. Keep going. Keep going.(54:57) All the way. All the way. Finish.Finish. Push. Push.(55:01) Relax. Good. Okay.Right there. You ready? Go back. (55:05) No rest here.(55:09) All right. Let’s hit it. (55:17) On you.Come on. (55:20) Leg drive. Leg drive.Come on. Finish it up. Finish it up.(55:23) Go. Go. All the way.All the way. Come on. Go.Get to the end. (55:27) Get to the end. Line it up.All the way. Finish. (55:31) Finish.Finish. Finish. Come on.Get to me. Get to me. Good.Relax. (55:35) All right. Good.(55:38) A minute. About 45 seconds to a minute. (55:42) All right.(55:46) Oh, there it is. The crew is here, Larry. The crew is here.(55:53) Who’s the other guy, Larry? (55:55) Larry. Larry. Can you not hear me? (55:59) Can you hear me? What happened? I said, who’s the other guy? (56:04) I don’t know.(56:07) We’ll recede. (56:11) All right. Let’s do it.(56:15) I gotta tell you about (56:17) I gotta tell you about (56:23) Tony. Good. (56:26) Okay.Let’s go. Here we go. (56:31) Come on, girl.Let’s go. (56:33) You got it. You got it.Come on. (56:36) Down and back. Give me three here.Stay strong. (56:41) Let’s do it. Push.Leg drive. (56:44) Come on. There you go.All day. Keep going. Stay low.(56:48) Drive the hips. Good. Good.(56:52) One foot in front of the other. Come on. Keep pushing.Keep pushing. Come on. (56:56) Finish.Finish. Get to me. Good.Right there. Okay. Relax.Walk it over. (57:01) Good job. (57:07) All right.(57:09) All right. Let’s bring it home. Come on.(57:13) Breathe in. Don’t breathe too much into your mouth, (57:16) right? In through the nose. Try to control your heart rate.(57:20) It’s not controlled. I know. It’s not controlled.(57:24) You gotta control it. Gotta get to me. Let’s go.(57:28) Bringing it down. (57:31) You’re strong. Let’s go.Let’s move. (57:33) Let’s move. Come on.You got this. Leg drive. Leg drive.Keep going. (57:38) Get to me. Come on.Strong push. (57:41) Strong push. Come on.Keep going. Keep going. Come on.Finish. (57:45) Finish. Finish.Good. Relax. Okay.All right. (57:48) Take a minute. Take a minute.You got one more. Give me one more. (57:52) Doing good.Come on. Tighten it up. (57:56) Stay strong.I need one more. That’s it. (58:00) Okay? We’re bringing it home.One more and you’re done. (58:03) How much weight is on there? How much? (58:10) Around 90, 180. (58:12) Come on.300. What? (58:16) How much? 90, 180. Got about 300 on there.(58:20) That’s a lot. I mean, I can do math. (58:24) Each weight is 45 pounds.(58:30) You got 90. You got 4 plates of 180. (58:35) 5 plates.You got 275. (58:40) 80 pounds. (58:44) 3325.Something like that. (58:49) So you’re stronger than you think. All right.(58:51) Let’s go. Come on. Let’s work.Bring it home. (58:55) It’s the last one of the day. Last one of the day.Let’s go. (59:00) Strong push. (59:04) Lower down and go.Come on. All you. (59:08) Get it done.Get it done. Let’s go. Get it done.(59:10) Leg drive. Finish strong. Come on.(59:14) All the way down. All the way down. Good.Relax. Get ready to go again. (59:19) Here we go.All out push. (59:23) Come on. Here we go.No rest. Finish it up. (59:26) Finish it up.Best rep yet. Let’s go. (59:30) Finish.Come on. Give it to me fast. That’s it.(59:34) Fast. Good. All the way.All the way. Finish strong. Go.Go. (59:38) Go. Keep coming.Keep coming. Come on. Come on.Good. Relax. (59:42) Nice.All right. There you go. Walk it off.Good job. (59:45) Can I lay down? (59:52) All right, killer. (59:55) Boom.See? There you go. (1:00:02) It’s a wrap. (1:00:04) It’s a rant wrap.(1:00:08) So that is our workout for the day. I am (1:00:12) a little tired. My legs are tired.But I will see you guys in the next one. (1:00:17) Bye.