• 4 months ago
Dig Deeper
The Build [Weeks 9–12]
With your increased muscular endurance and power created from the prior two collections, now it’s time to build.
These workouts are positioned as your final collection in the 12-week process because your body is primed to lift heavier than you might have thought possible.
Isolating the muscle you’re training each day allows you to realize your gains and find your peak strength for each independent
muscle group.
And then build upon it.
Day 1 -Chest
Day 2 -Back & Abs
Day 3 -Arms
Day 4 -Legs
Day 5 - Shoulders & Abs
Day 6 -Steady State Cardio 3
Transcript
00:00I know it's leg day but you got to keep your eyes here first listen this is my
00:15favorite day of the week because we are gonna work hard you are working your
00:18largest muscle group and it's spit three it's time to build one thing you have to
00:24know is you need to grab some heavy weight I'll explain it but let's warm it
00:28up all right here we go let's start with some knee drives this is gonna round
00:31that back engage the core I know we're working a lower body today but I cannot
00:37stress it enough that you really really really need to keep the core tight and
00:42everything you've learned so far in this program when it comes to your core being
00:46engaged you need to use it here because the weight is going to be heavy now when
00:51I say heavy you have to be very smart you're gonna need three sets of dumbbells
00:55and then have some dumbbells in reserve because we are gonna push we're super
01:01setting some legs we're doing some lunges we're doing all kinds of what I
01:04like to call really fun stuff because you know I ain't get these legs by
01:09sitting on the couch I just getting up and down out of a chair we're pushing
01:13and it's just me and you come on here we go let's go to some quad stretches here
01:18wide stretch here lift that chest core tight now when I talk about your core
01:24being tight I want your core to be tight from the top all the way to the
01:28hip so all the way here as you go don't hold the quad stretch for too long we're
01:34just warming up pushing it through give me just a few more and we're gonna start
01:40with some really really fun exercises we're gonna start with some side to side
01:46squats in three two make sure you have water and a towel let me show you a
01:50right here I'm gonna grab 45 for my side to side squats 145 dumbbell you
01:59don't need to what are we working here well we're warming up that entire leg
02:05but we're also doing work quads hammies glutes whole foot is on a floor dumbbell
02:11will be here start with your feet together push every time you come up the
02:17leg that's left on the floor you want to squeeze you can also bring those
02:21hamstrings and glutes into it side to side grab that dumbbell firm grip on a
02:27dumbbell make sure you bring it up by the chest three two one let's go side
02:33to side remember your core stays tight
02:38sit that booty down squeeze remember engage engage the quad come on don't
02:46let the weight do the work you do the work push it through come on yes chest
02:53nice and high you got it you got it come on last two give me one more here core
03:00tight oh good job put that dumbbell out of the way we have reverse lunges you
03:07know what they are I'm grabbing 35 for my reverse lunges dumbbells need to be
03:13down at your sides you're hitting that reverse lunge now with this we get to
03:20isolate the quad that brings you up I really want you to focus on the squeeze
03:28as you come up two dumbbells I have 35 do something that you can control don't
03:34just go super heavy just because okay are we good grab the dumbbell three two
03:42step back let's go come on remember shoulders back chest up you can look
03:50right in front of you on the floor to keep the balance come on we're pushing
03:56come on bend that back knee push your foot into the floor that front foot push
04:02it into the floor as you come up it will fire up that quad it will engage right
04:06away core is tight come on yes last two one more all right put it away now I'm
04:20just gonna tell you right now while we break I wish you well I wish you a great
04:26workout but we have to push next time around make sure you assess the weight
04:31you can do it but it's challenging okay let's grab that side to side squat
04:38dumbbell I have that 45 here we go set it up and five seconds four and three
04:48let's go two and one come on you got it you have a total of 10 reps here so go
04:56nice and low engage and squeeze come on sit it down you're doing so good come on
05:06yes yes yes yes yes come on stay with me you got two more come on focus exhale
05:15doing the work last one here we're hitting reverse lunges here we go I'm
05:21grabbing those 35 make it right away guys come on right away and five four
05:28three reverse come on use that my muscle connection here use that my muscle
05:35connection core stays tight come on step back control lengthen the quad at the
05:43bottom come on pushing it through so good so good so good so good come on
05:52last two and one more here yes now I'm gonna tell you right now I'm gonna go up
06:03in weight okay cuz us reps are dropping I'm gonna hit 50 pounds for my side to
06:12side squats okay so take this moment if you feel like I can push myself a little
06:22more but I can control the dumbbell at the top chest high core tight and five
06:28three two side to side let's go come on you are so good come on
06:40core stays tight now elbows into the side come on grab that dumbbell stay
06:46with me last two come on and one more we're gonna hit those reverse lunges now
06:54I had 35 I'm gonna hit a little bit more weight here pushing it through I'm gonna
07:01grab 40s for this one and five four three I'm moving two and one reverse
07:08let's go come on push come on come on come on we're super setting these legs
07:15I don't want you to even think about legs until next week come on last two
07:25cuz you know what breathe this is what you came for you came to work to push
07:36and go it's up to you you can go up and wait if you want or stay where you are
07:43because you can control the dumbbell my muscle connection engage come on all
07:50right I'm gonna push this for you at home I'm 150 five six reps side to side
08:01four three two let's go sit nice and low come on oh my goodness stay in there
08:11come on elbows are now touching those quads last two
08:20yes hitting the reverse lunges I'm staying with the 40s and eight seven six
08:28five come on I need you to go step back reverse lunge go for six reps come on
08:37five pull through don't give up don't give up last two come on work work work
08:45squeeze squeeze squeeze squeeze move those dumbbells out of the way all right
08:54grab water clean up your spot clean up your spot just so you know moving your
09:03dumbbells out of the way it's still work okay when you go down you've been down
09:09to get those dumbbells to move you're getting some extra work we're going to a
09:14heavy deadlift okay you have to be very safe here be very safe with what you
09:22choose this face your first time choose a lighter weight a heavy weight but a
09:26light of the heavy that you can do it we're doing heavy deadlifts I have 70
09:33pounds okay I'm gonna show you exactly what to do if you know I have 70
09:40hopefully it can help we're working the hamstrings here okay the hamstrings are
09:46working here slightly bending knees as you push as the dumbbell drops down you
09:52want to engage that hamstring push your glutes out to the side squeeze the
10:00hamstrings as you come up tuck those hips under make sure the back is flat
10:05make sure the back is flat so you get rid of any tension out of the back okay
10:10we're going heavy here we go heavy deadlift yeah I'm gonna do the first
10:16one to the side so you see three two one
10:23exhale when you come up stretch it and pull it up use the hamstrings come on
10:31keep the dumbbells close to your legs come on breathe core stays tight come
10:41on you got it you got it you got it squeeze you're halfway there stay with
10:49me come on stick the butt out push the glutes out come on this is the longest
10:56set of this exercise come on you got it last two I know it's work give me one
11:06more and breathe oh breathe through again your weight should be heavy enough
11:19that you feel it in the hamstring in that stretch but you also want to have
11:24that exhaustion however you don't want to strain your back I'd rather you use
11:28again my muscle connection while being able to keep the core tight as you
11:32stretch pull and use those hamstrings like you use your bicep remember the
11:37hamstrings are the biceps of the legs okay here we go second set whoo come on
11:47three two let's go keep the core tight yes dumbbells close to the body ears
12:04away from the shoulders and shoulders away from the ears come on come on come
12:14on you got it you got it you got it come on you got it last two give me one
12:34more holy alright we got one more set now if you got through that knowing we
12:46have one more set you struggle in the last two or three keep that weight
12:51mentally or actually I should say physically I'm gonna go grab 65s but I
12:56know I know I can get through this with good form I'm keeping the 70s let's do
13:03some knee drives just in case some of you out there are feeling a little
13:07tension in the back this time push the dumbbell push those knuckles down so you
13:16can come all the way up get a good stretch here's the break you should feel
13:21and need this break grab the dumbbells we're going to ten seconds eight six
13:27five four three let's go come on I'm not talking just go with me you have 12
13:40come on come on grip that dumbbell come on you got a hold on you got a hold on
14:02I'm holding you up come on come on last so you can make it you can make it one
14:15more I know right now you want to sing me sweet lullabies don't curse me I'm
14:27just making you better hey shake it out you definitely need
14:33some water I don't even know if I can lift these dumbbells up I'm like do I
14:39have to lift it up yes you do here we go put them out the way all right we're
14:49going into Bulgarian split squats so showing you again how to set this up
14:58put your dumbbell out you sit on the bench butt is on the bench extend your
15:07foot out slightly bend the knee stand up put the leg up here push and you'll lift
15:17you're going down and up here core stays nice and tight you're gonna push
15:23through the heel okay use your towel to wipe the sweat that's gonna happen you
15:29got 12 on the right 12 on the left again if this is your first time doing this
15:34exercise with heavy weight go a little bit lighter so that you know how to do
15:40to move effectively and then we push let's go set up you can use your hands
15:51to push you up if you want to put that back leg up come down grab three two
15:58working quad mostly focus with the heel in the ground come on let's go if I put
16:06my arm out to the side it helps me balance push your heel into the ground
16:11core stays tight come on come on you got it make that burn happen come on this is
16:20the game this is the game you want come on
16:24last two one more oh good thing is if you put the dumbbell right down in the
16:39middle you can take it right to the other side so here we go grab the
16:46dumbbell three two one for 12 let's go come on come on push that heel into the
16:57floor come on you should be sweating you're using the largest muscle group
17:04come on shoulders down come on you got it you got it you got it
17:12come on last two one more breathe through we have a sumo squat three down
17:27one up this doesn't have to be heavyweight because we're basically
17:31super setting to really add detail to the glutes I'm a grab 40s but here come
17:41on I'm gonna show you what it is next time around we go right into it
17:46dumbbell we here feet turned up core tight you're pushing the knees out
17:53keeping behind a toe lengthen the quad and the hamstrings squeeze the
17:59connectors here as you come up squeeze here as you come up push up we explode
18:07up okay so make sure you have a weight that's not going to put it into your
18:12lower back three down one up eight seven here we go four three down one up three
18:23two one squeeze three two one squeeze come on three two one tuck the hips
18:34under come on push your knees out squeeze under your glutes come on push
18:41those heels into the ground but keep the whole foot on the floor now try to push
18:46the floor away from you with both of your toes your big toes push it to the
18:53angles come on and squeeze I'm asking you to do a lot but that's the thing
18:59that gets you the results last two three two one last one come on three two one
19:08squeeze breathe I'm gonna grab water so y'all just gonna have to let me have a
19:17minute at this point I just ask that you keep loving me just keep loving me
19:30we're going back to those Bulgarian split squats this time we have ten and
19:36ten you're gonna feel the fatigue a little bit and it's good ready send the
19:43foot out stand it up back foot up grab the dumbbell three two one let's go ten
19:53nine eight come on come on push through push through the heel work that connector
20:03right there work that push through your heel you will work that you want that
20:09booty lift you want that booty lift give me one more here sometimes people be
20:17like Sean see how you got that booty I'm like ball Gary split squat here we
20:25go come on take it out take it down here's three two one four ten let's go
20:32come on push I do not play when it comes to leg day come on come on come on push
20:42squeeze push the heel in come on come on get that booty lift get that booty lift
20:47don't complain about the pain work through it come on last two hit me one
20:54more right away to those three on one sumo squats grab the dumbbell remember
21:03we're detailing here squeeze the glute from underneath I'm gonna turn around on
21:10this one three two one go three two one three two one explode three two squeeze
21:25come on two one squeeze you can see my hamstring working there one squeeze come
21:33on three two one two one come on two one two more three two one more deep
21:49freaking deep y'all push break I just want to preface this really fast can I
21:57get my posing light come on I want to preface this for a second I'm not being
22:03fresh or fast I'm gonna do a side if you see this part of your glute right where
22:11your hamstring connects to your glute that's what we're working here so if you
22:16push in there you want those jeans to fit good you want to walk around in your
22:20yoga pants at the grocery store and be like did you see me this is all about
22:25confidence it's not about being fast it's about confidence okay
22:29Bulgarian split squat eight reps push it out whoa come on five four three two go
22:41come on down seven six core tight five push through the hill come on we're
22:51working here come on let's go one more come on other side five four three let's
23:07go come on push that heel into the floor
23:13core stays tight come on I know your gas push through last two give me one more
23:26all right now I'm gonna grab a heavier weight for this one just because we have
23:34less reps come on you don't have to do it if you cannot keep the pressure out
23:40of your back don't do it grab your weight for your three-in-one sumo Scott
23:46seven I'm giving you time feet turned up three two one core tight push down three
23:53two one explode three two one explode come on three two one three two one come
24:08on come on three two one keep pushing through come on three two one last two
24:16one three two one I'm making you feel good squeeze underneath squeeze the
24:22glute oh good job guys we have one more round we're going to six reps okay so do
24:34what you need with the weight and remember it's not about the weight it's
24:41about the baggage in your life whether or not you move forward come on grab
24:46some water instead of this feeling like pain I'm just making you feel real I
25:01make you feel alive here we go press it out come on here we go right here we're
25:09targeting five four let's go come on
25:20come on last two you got it one more put it down no breaks come on right away
25:30five four three two six let's go push that heel in there come on lift that
25:41group come on stay in there last two one more
25:49sumo squat three and one we're going for six you got it four three turn now
26:04three down one up it's three two one explode push one stretch those quads
26:13eccentric contraction squeeze concentric same thing in the back of the
26:19group underneath the glute extend contract three two last one breathe
26:28move your dumbbells out the way oh all right let's find a moment find a moment
26:41to breathe because this is where things are gonna get crazy now you have a
26:50choice but first watch what I do you have walking lunges you're gonna have
26:56four walking lunges with a strongman dumbbell walk back looks like this it's
27:03a long stride lunge that means I'm lengthening my hamstring pushing my knee
27:09forward behind the toe right so I lengthen this I pull it in with my hammy
27:15right away to the other side I'll do four of those once I get to four I'll
27:23stay right there strongman walk the dumbbells back slightly bend the knees
27:29push the knuckles to the ground core stays tight we have a set of 12 okay
27:37here we go let me find a weight that I need I think I'm gonna get 45 I need one
27:45more 45 where we at here that's a 55 that's okay here's a 45 I know you
27:59appreciate this break it's okay now before I begin before we begin if you
28:11get to a point where you don't have that much space in your house just take two
28:16and do a strongman you just have to do a total of 12 lunges okay so you got this
28:22here pick it up three two one
28:33come on push the knee forward core stays tight come on if you're doing four with
28:41me strongman walk back come on squeeze the quads if you walk back here we go I
28:51don't care what foot you start with you're gonna get a total 12 so take it
29:06back come on we're in this deep guys come on one more one more
29:16use that quad
29:21two more one more keep that chest up strongman walk back when we finish this
29:31set all right put your dumbbells down I'm going up to 50s take a break find
29:48your life come on grabbing this 50 going up come on be mindful of how much
30:01more you can do or less it's okay remember failure in the gym is success
30:09when you reach failure that means you're working hard here we go second set three
30:13two one come on
30:26all right let's step walk it back come on
30:32here we go three two one here we go two more
30:45one more walk back come on one more set of four you got it come on here we go
30:56three two one extend way to go keep those shoulders down two more one more
31:07here walk it back come on slightly bend the knees flex those quads as you go
31:14back all right I will allow you to take a second when it gets tough remember
31:26it's just me and you we're pushing okay we're a team today come on I know you're
31:36running on fumes right now might feel a little broken or confused about what's
31:42happening but I'm not giving up on you come on here we go last set of this three
31:51two let's go
31:56one more walk it back come on flex those quads also it's good to walk backwards
32:12that's the whole other thing there we go
32:17we never walk backwards it's good for your knees believe it or not
32:28here we go one more I know I know last one last set of four
32:38long shot two more and one more I'm just gonna walk my dumbbells back to
32:51where they belong which is not in my hands right now all right clear the
33:04space around your bench we're doing some side step ups this particular exercise I
33:11will go to a medium dumbbell doesn't have to be heavy it's another one of
33:19those exercises that's about working on the details I'm only gonna have 30
33:26pounds clear your bench even move your towel out the way I'm gonna give you two
33:34different options first of all we're back to working that glute tie-in okay
33:39that glute hammy tie-in make sure your bench is sturdy foot in the center of
33:47the bench your dumbbell will be here start with slightly bending the knees so
33:52you have are able to give yourself leverage push down we do an adductor
33:59squeeze remember never step with two feet up on a bench this is a don't do
34:05this don't do this you never rest up here slowly bring yourself down if you
34:10don't have a dumb you don't have a bench or you don't feel comfortable you should
34:14have a bench but if you don't feel comfortable going up on a bench squat
34:17out come in with an adductor squeeze and you'll repeat the other side we got
34:23six on the right six on the left remember this is detail press the heel
34:26into the bench here we go three two one
34:33squeeze come on come on exhale on the way up come on I know if I'm shaking
34:49you're shaking elbows into the side firm grip on that dumbbell hold as you can
34:54that's two one more one more
35:03let's put that dumbbell down go to the other side make sure everything's clear
35:12other foot on a bench three two one we're working on the detail remember
35:20squeeze with the glutes squeeze with the glute land softly come on come on
35:32you got it core has to be engaged last two one more here come on I'm looking on
35:46the floor cuz I have to keep my balance that's one oh okay we're going to a
35:58hangover school hanging squat with a calf raise so I'm gonna grab 50 fives
36:06here 155 pound dumbbell your squat is going to be neutral okay remember
36:18course a site if you can't get super low that's fine I want form this is what I
36:25want I'd rather you not do this and just try to sit as much as you can you'll
36:33come down dumbbell come up do a calf raise my cast immediately engage right
36:41away immediately engage right away again you feel fatigued again we're working on
36:51these details in the quads and the calves keep the core tight we added
36:56together seven six five four feet parallel let's go come on you got it
37:11come on squeeze those calves up top squeeze them don't just go on the balls
37:18of the feet squeeze come on you got it
37:29let's do one more you got it way to go we're going back to the step up if for
37:42any reason you have sweat on your bench wipe it off we can do it you can do it
37:55grab the dumbbell we're going to eight seconds four three two let's go
38:12you only have two more details one more
38:28remember we go up squeeze come down adductor three two put in the center of
38:40the bench let's go squeeze let's go
38:57two more one more right here come on don't forget to squeeze to finish
39:10hanging squat calf raise grab the dumbbell seven six five four