• 4 months ago
P90X2 -Phase 3 Performance (3-4 weeks)
Day 1 P.A.P. Lower
Day 2 P.A.P. Upper
Day 3 X2 Yoga
Day 4 Rest or X2 Recovery + Mobility
Day 5 P.A.P. Lower
Day 6 P.A.P. Upper
Day 7 Rest or X2 Recovery +Mobility
Transcript
00:00:00You
00:00:30Oh
00:00:43Hey everybody, welcome to post activation potentiation. What is that? You know what that is that is
00:00:50resistance exercises right contractions then explosion and then a little
00:00:54Stabilization or isolation all right emancipation proclamation you see the kids getting warmed up back there all right your kids ready to go
00:01:01You're gonna. Love this man. This is about power performance. This is about what this is what athletes do okay?
00:01:06So it's gonna help you run faster jump higher be better. I like being better
00:01:11Are you guys ready to go ready at home ready to go? We're gonna do some heel walks, so this is it 20 seconds
00:01:17I want the toes up in the air. I want you up on the heels walking around
00:01:21Activating the calves and the Achilles getting the feet ready because we're gonna use the feet a lot today a lot of feet action
00:01:28All right, so you know the beautiful thing about PAP post activation potentiation
00:01:32Helps you feel loose and springy like you're a little kid again. All right. I love this stuff
00:01:36You're gonna perform better now ball of the feet smackers smack it smack foot smack it. Let me hear you smack it
00:01:42Okay, nice right there ball of the foot ball of the foot
00:01:46Because this is where you're gonna spend a lot of your time today on the ball of the feet
00:01:50On the ball of your foot all right another thing to hear the right shoes, please do not wear running shoes
00:01:58All right court shoes basketball shoes tennis shoes are ideal, so get the right footwear all right here
00:02:04We go world's greatest stretch you kids down. You've seen this one before nothing new here right foot forward
00:02:11Hands on the inside back leg straight left arm goes up. Oh
00:02:16Mommy other arm inside
00:02:20Good come on up to that frog squat back again outside arm or right
00:02:29Inside arm or left my goodness it is the world's greatest stretch it finally has become for me and the world
00:02:37Boy that side is so much tighter than the other
00:02:41Nice
00:02:43We got veterans. You know we're gonna make sure they're doing it right Cedric looking good, dude
00:02:48great flexibility
00:02:50Cuz you're a dancer. You're a fighter. You're a flyer
00:02:53Good come on up and switch
00:02:56Adam looking good, man
00:02:58big stretch awesome
00:03:00Other side we're gonna do six. I believe that's five
00:03:13Waist gorgeous inchworm time all right you guys so they know what they're doing
00:03:21I'm gonna get over here
00:03:23You're ready here. We go down
00:03:27Feel that stretch first. Oh oh oh oh and then go out
00:03:31Hold that plank make it pretty now walk the feet in
00:03:35That's good
00:03:38Love that hamstring hold it beautiful gorgeous walk the feet in
00:03:43Or stretching I love it
00:03:45I
00:03:46Told that plank and everything gauge the core while you're here now get those very straight legs up to those very straight arms good and out
00:03:53one more time a
00:03:55Bonus inchworm today hold that plank come on up. Oh
00:04:01Yeah, turning turning turning
00:04:04Hi, America. You can see our butts now back to the plates
00:04:09Good it's the fearsome foursome, but people down
00:04:16But be witness yes good one more arms and legs straight everybody nice
00:04:24Hold that plank right there a little pause for the hamstring stretch is nice to hear right after this one hang on down hang on down
00:04:35All right fire hydrant you guys ready take the position
00:04:41All right, we're gonna do ten per side two directions. I'll show you what I'm talking about all right
00:04:45Let's start with the right start with the right up nice and high good and bring it around
00:04:50Match legs drive the heel as high as you can keep the knee bent open up that hip and bring it back again
00:04:56High as you can bring it around match legs high as you can bring it around match legs
00:05:03Good all the way up bring it around match legs opposite direction now watch me
00:05:08I'm gonna do the little fire hydrant move keep the foot high and bring it around and match legs again that way open
00:05:15around
00:05:16Good see how Colette's doing over here
00:05:19Nice perfect
00:05:21Good
00:05:23Nice nice and smooth that hip is really open. That's beautiful
00:05:27Fantastic switch we get that everybody good
00:05:32Also, she's got the knee bent the whole time. She's not straightening the leg
00:05:36Let's see Adam nice, man
00:05:39So you see we're going in two different directions with each leg right first time back and around good
00:05:46You're going the other way now good, that's the fire hydrant man dude. You were a dog in a past life. No question about it
00:05:55Wow
00:05:57Good man terrific. I was I couldn't say anything was so good Cedric. Let's see it a little hip tightness there, man
00:06:02Give me some height there hit my hand ah
00:06:04better
00:06:05Good nice
00:06:08All right, we got scorpion here. We go everybody down. Thank you position
00:06:14Arms are out. You've seen it before all right boys and girls right leg first raise the knee keep the knee bent and over keep
00:06:20That right shoulder down. Let's see how they're doing
00:06:24Nice that's too far Cedric you have to go that far so good
00:06:28Come on back
00:06:30You're done. You're stuck you get froze on me. What happened there other side good you go up turn for a second and then come back
00:06:37Good just like that
00:06:40So you know like before work in the glute right work in the hamstring warm it up the lower back
00:06:46That's what this is for all right Cedric good shoulders are down dude. Love it. What number we all on Adam
00:06:53Where are you Colette?
00:06:55Good same thing here see shoulders are down heads not turned right either way. She's just you know sniffing the floor there
00:07:04Good that way your spines not whacked good everybody. I think we're close to being done. We got groiners here. We go. Let's go kids
00:07:14You know them you love them they're groiners you've seen them before why cuz they warm you up heat you up
00:07:19Here we go you guys ready right foot forward. Let's float with those hips three two one
00:07:25Floating floating how soft is your landing all right big range of motion nice?
00:07:31Smooth you're the dancer make it smooth. Yes like a ballerina
00:07:37Nice. Oh, yeah, look in both directions. Let the people see ya 18 Adam
00:07:4220 it's work, okay
00:07:45March skippers are we ready?
00:07:48Looks like this it's kid stuff
00:07:51Smack the ball the foot
00:07:53Keep your heel and toe out of the game smack it smack it smack it make a funny face
00:08:03Nice click give it up in the air more watch me skip skip more like that
00:08:08There it is found it toes up in the heat toes up heels up. I don't want to stop
00:08:12I don't want to stop all right
00:08:14Get your foam roller. You've seen those before if you don't have one
00:08:18Cedric's gonna show you how to do it right side first big big swings. This is purely for balance. You don't need it
00:08:23Don't use it you kids ready three two
00:08:27big swings
00:08:29You are preparing the lower body with some athletic training. Oh, baby
00:08:39How high can you go with that toe how high can you go with that heel all right inside are you ready back and forth?
00:08:47inside and out
00:08:49Whoo don't put too much pressure on this thing
00:08:52falling back
00:08:54nice Oh
00:08:56clickety clickety clickety pop
00:09:00Big swings everybody nice other side here we go front back
00:09:06Let's just see good
00:09:09Hit me hit me hurt me in the back hit me good Wow
00:09:17All right nice Adam good swing Cedric a little wall help there inside on this leg three two one
00:09:26It's gonna feel kind of weird at first because we haven't done this before with p90x, but it's PAP, baby, baby, baby
00:09:41All right, so we're gonna kind of speed things up here really heat things up you guys ready
00:09:4620 seconds everybody at home
00:09:48Medium speed here don't kill yourself, but it's still part of the warm-up three two one here. We go
00:09:55Both feet if you need to modify watch me see what I'm doing here, okay?
00:10:00Maybe this double footed thing is too much otherwise ball the feet. That's why we did those smackers before
00:10:07nice Cedric a
00:10:09Few more seconds
00:10:11We'll explain these lines all right nice
00:10:14Medium-speed front and back here we go
00:10:18Just like that
00:10:20stay loose
00:10:22explode
00:10:23The ground is hot cold hot cold hot hot. Oh god. That's hot back and forth toes up
00:10:30No heels just follow the feet
00:10:32Good
00:10:39Time all right lateral skaters you guys ready right side first 20 seconds cover some ground here here we go three two one
00:10:51Load and explode baby load and explode for distance terrific
00:10:56Now you see these lines
00:10:58You got tape at home go get it because we've got three feet here for Adam, right?
00:11:04He's gonna be using this a lot during the complexes
00:11:07Now Colette she's got a two-foot line. She can handle four
00:11:10She's demonstrating two for today all right, so pick a distance
00:11:13That kind of works for you as you get better open it up four feet too wide don't do four all right
00:11:18Foam rolling we've seen it. I'm the rubber rumble roller, man
00:11:23You guys know what to do here these guys are gonna spend a minute and a half on each side
00:11:29So if you need more time take that time all right. Hey, let's meet everybody. I'm gonna start with Colette
00:11:35Colette
00:11:36Now you were a former bodybuilder is that right Olympic style Olympic style weightlifter
00:11:43Fantastic you're also a beach body employee. I am we are lucky to have you my dear. Thank you walk the talk oh
00:11:49Nice fire it up. Yes, good nice
00:11:53Adam yes, sir former Marine. Yes, tell the people what used to do in the Marines I
00:11:59Was a sniper and a sniper instructor for the Marine Corps?
00:12:02So you know he's a good guy to have to be friends with
00:12:06And he also read body language is that correct that's correct. What is my body language say you need a lot of information to
00:12:12Decide to change your mind
00:12:14He's right damn
00:12:17He's also a mind reader all right, man. You ready to fire up. Yeah, okay good Cedric
00:12:22Beach body employee
00:12:24fighter boxer dancer
00:12:26Dude, throw me a move you got down there come on. Yeah, you know I'm ready for me
00:12:36There it is oh oh there it is yeah, that's another way. Oh and back to the hamstring stretch gorgeous
00:12:43Fantastic
00:12:46All right everybody this is lower body time, so don't foam roll your shoulders all right
00:12:50You're not gonna really need those so much today, so me personally. I have a little right glute issue
00:12:55So I'm gonna get down there
00:13:06So what is it that you need today?
00:13:09What tight spot do you have you've heard me say hot spots, but you know it's hot because when you settle on it it burns
00:13:18Yeah
00:13:20We're in phase three here you guys. You know this is the big time zone
00:13:24That's why we don't that's why PAP is in this third phase because this is explosive
00:13:30Tough stuff so we got to prepare you with the other two phases before you put you in the phase three
00:13:37Yeah, hey everybody, I'm just working out my butt right here
00:13:44Yeah, I call it the cactus roller just add needles
00:13:48Finish off the level oh, man, but you know what's crazy
00:13:52I've been using this thing and it used to kill me and my body feels better
00:13:57You know I'm laying on this thing, and I'm not dying anymore. It used to be excruciating
00:14:01It's amazing you know like I've said the more you do the better you get we've got a few more seconds
00:14:04Maybe 15 seconds we're gonna take a very very short break
00:14:07And then we get right into this first complex you guys so you know the tip of the day is
00:14:12Find the line. This is athletic training the first few times you do this you're not gonna be able to keep up with the kids, but
00:14:20That's why it's set up that way so you can get better
00:14:26All right, let's go
00:14:28Here we go
00:14:30Now one thing about post activation potentiation
00:14:33Like I said we have these complexes there are four rounds
00:14:37And they go back to back to back and each round has four movements, and they're all very very different
00:14:43So here we go. We're gonna start the kids are starting up their stuff. I'm gonna get my
00:14:48Bench over here
00:14:49Are we fired up America?
00:14:52How about in the room? We're here
00:14:54Nice good just add dumbbells step it up. You got what you got dude. You got some 20s 20s Cedric
00:15:00He's gonna show you how to do it without all the gear. It's gonna go for 12s. All right. You're gonna do some 12s
00:15:05All right
00:15:07I got some weapons
00:15:09Construction back here
00:15:11Here we go
00:15:13You ready ready? Let's go kids ready at home
00:15:17Start your engines everybody right side up
00:15:20Kids ready at home start your engines everybody right side first three two one and go
00:15:29Back
00:15:30And knees up
00:15:32And lunge so here's what's going on. Let's see Adam here. It's a combination move right? He's dropping back with his right leg
00:15:41Going into the lunge
00:15:42Stepping up with that right leg and then driving the left knee up while adding weight in his hand
00:15:46So he's added 40 pounds. His job here is to be clean and smooth and fast
00:15:53Nice dude get sideways so America can see there dude. There it is. Nice
00:15:59Other side eight per side everybody. Let's see your fancy version
00:16:05Working on that ball of the foot can you get on that ball of that foot on a couple
00:16:09Good knee up lunge. Stay low
00:16:12Good right then left. Nice, man. Fantastic. Good
00:16:17So check this move out
00:16:18knee up
00:16:20Steps into the lunge
00:16:21And then a second one. It's not easy
00:16:24Nice, man. He's the dancer. No big deal a couple more
00:16:28Collette good
00:16:30Fantastic. What do you got? You got 7.5. Yes. All right, so you've added 15 pounds fantastic
00:16:36It's skater plyo time move your extra stuff out of the way everybody at home
00:16:41One hundred percent explosion. Are you ready? Let's go
00:16:46Start to the right eight times three two, and one
00:16:51Three how fast can you go? How far can you go? How fast can you go? How far can you go?
00:16:56Give me some speed everybody at home. That's eight. All right one leg line hops
00:17:01We're going to change every five seconds two directions. All right. Are you guys ready? Right foot first three two one and go
00:17:10Quick quick quick side to side right now. Everybody side to side
00:17:13Nice job front back front back
00:17:16cover that line
00:17:19Nice nice sideways. Good. Good. Good
00:17:23Fantastic. Nice and then front to back. Let's see it. Let's see it front to back. Nice
00:17:28Good other leg. Here we go side to side and go go go go go
00:17:36Go front to back everybody
00:17:38Quick as you can how quick can you can't how quick can you go side to side? Nice
00:17:43Good. Come on. Come on. Come on
00:17:47Front to back toe up heel off the ground. Just the ball of your foot. Hang in there
00:17:52And time. All right, tony's triangle named after moon on the deck. All right, everybody
00:17:58We're gonna work that hip flexor. This is the stabilization exercise the isometric exercise. All right, this is not a break
00:18:04You should feel this thing
00:18:06How much do you love these cedric?
00:18:08So everybody start with their foot in the back
00:18:10Put your toe down and straighten your leg
00:18:13Come bring your heel up
00:18:15Heel up and make that triangle there
00:18:17And then down tap the toe
00:18:19Heel up make that triangle tap the toe in the back good
00:18:23If you don't feel this you need to get your toe down
00:18:26You need to turn your heel up and you need to get your heel and leg as high as you can
00:18:31Nice good adam, come on up turn that toe there feel the difference good good
00:18:37Here here here. I know man. I know you hate this. Yeah, I do good. Nice job
00:18:44What we are what number are we on last one? All right other side
00:18:49Show you show you
00:18:52Up
00:18:54Tap the toe
00:18:55Up look at my toe point down. Nice. You got to feel that right here in your glute right here in your hip
00:19:02Down
00:19:03up
00:19:04Okay, I want that little isometric hole at the top good fight for as much height as you can
00:19:10the combination of these
00:19:11different movements
00:19:13Or what helps you become a better athlete?
00:19:16and
00:19:18Up and then down
00:19:20Up
00:19:24Good
00:19:26and then
00:19:28You wouldn't think something so simple would be so painful
00:19:31Okay. Now, you know what you're in for we're gonna do it three more times step up convicts. You guys got your equipment
00:19:39All right
00:19:41Here we go. Step up with that right foot first
00:19:44All right, everybody you ready to roll ready to go do it three two one, here we go
00:20:04There's a little moment you might need to take a mini step as you go back
00:20:09You might need to take a mini step
00:20:12as you go back
00:20:13otherwise
00:20:15That foot comes down and here's the tough part for some folks
00:20:19Watch this leg
00:20:21One more on that side. Is that right eight per side everybody?
00:20:24If you're done, go ahead. You need more time. Take it
00:20:27You ready and go
00:20:30So here's what's happening with colette
00:20:33Knee way up even come up on the ball of your foot for one or two of them
00:20:37boom
00:20:38That's explosion. Nice. Let's see it again
00:20:41Now you don't have to come up on the ball of your foot if you don't want to
00:20:44You can flat foot it
00:20:46nice
00:20:47Nice knee raise here
00:20:49Adam fantastic. Nice. Nice job
00:20:52Super smooth gonna take a you know a few attempts coordination is part of this as well. We got one more everybody
00:20:59Get your stuff out of the way
00:21:03Skate time
00:21:05Here we go
00:21:06Right away just eight of them
00:21:09You've got to go so fast and so hard for this to work find the line three two one
00:21:14four go
00:21:16Go go go
00:21:18Go go go
00:21:21Eight times
00:21:22one line
00:21:24leg hoppers
00:21:26right leg first
00:21:28Side to side three two one go go go go. How quick can you go?
00:21:34Back and forth. Here we go front back front back front back front back front back side to side every five seconds
00:21:42We make the change how quickly can you go? Come on front back front back front back front back front back
00:21:50Left leg three two one go go go go
00:21:55Just the ball of your foot. So good front and back front
00:22:00Come on now
00:22:01How quick can you go adam let's go side to side cover that line nice centric all day long
00:22:14Triangle time
00:22:17Here we go. I'm gonna check out colette's form
00:22:23So line up your body bend that knee get this knee back back back back back start in the back first
00:22:28Find my hand with your heel go
00:22:32Back and over up. Hold it. Hold it. Hold it and back good up
00:22:43Nice, you know what happens there's a lot of classes out there that have movements that are only this
00:22:49Great movement, you know, I mean if you want to work on shaping more square inches of your butt
00:22:54But the idea is you combine
00:22:57different kinds of movements
00:22:59Subtraction slash resistance
00:23:01Explosion you guys do five and five other side
00:23:04Check out cedric. See how it's doing
00:23:06Right away right away right away. No delay foot back heel up good and down
00:23:12Good dude, look how much better you are now than you used to be at this thing
00:23:16You stay ate it man. Good up here and then over as soon as I say that it all goes
00:23:22Down
00:23:24Nice, keep your body square. You see how you're leaning it. Yes, keep it open
00:23:28Nice come over here. Hit my hand
00:23:30And then go that go forward
00:23:32Hit my hand
00:23:34Good and now go back. You got to go back. Keep it up as you go back
00:23:38Doesn't look like much
00:23:40But if you do it, right, is that it last one? Look at the shaking you got shaking
00:23:45Look at the sweating. It's also very good step up convicts round three. Here we go
00:23:51We're halfway home on this one
00:23:55I'm gonna give you something a little different. See cedric is
00:23:59Doing it without a step up no dumbbells you're on the road
00:24:02You can find a bench or a stool or a strong chair looks like this. Are you ready? You don't need to wait
00:24:07up
00:24:10Up
00:24:14Up
00:24:17Up
00:24:19Now without the weight you can get the body going good
00:24:26Oh, I want you to see that back leg bent. Let's see it
00:24:30nice and tall
00:24:33Adam is my counter
00:24:36Good other side. Here we go right away. I'm going to show you without dumbbells
00:24:49Down up
00:24:54Up
00:24:57Up
00:24:58Working on that ball of the foot you get on that ball of that foot on a couple
00:25:02Adam with weights in your hand
00:25:0440 pounds. That's it. Beautiful, man
00:25:06Doesn't matter if it's not pretty
00:25:14Time to go skate start to the right
00:25:17Right, are we ready?
00:25:21Three two go
00:25:29Hey nice one leg hops let's watch mr. Fast vegan
00:25:35Let's go ready ready fire it up right foot first sideways go
00:25:41Nice
00:25:43You on the ball of the foot not the toe
00:25:45Front back front and back lift that toe up inside your shoe
00:25:49Only on the ball of the foot sideways
00:25:52good
00:25:54Somebody's getting tired, but that's a good thing
00:25:56Come on, come on. Come on. Come on. Come on. Good left leg. Let's see you Colette left leg go
00:26:04Cover that line that's fast. You can go
00:26:06Is that as fast as you can go that looks faster now go find your balance
00:26:10That looks faster now go front back. Come on. Come on. Come on. Come on. Come on. Come on sideways
00:26:16Go go go go go go go go front back. Come on old man old man the house
00:26:23Let's go. Let's go. Come on. Come on. Come on
00:26:28All right, it's triangle time
00:26:32I beg of you here on this exercise
00:26:35Create that great big range of motion
00:26:38Point that toe down and get that heel up
00:26:40This is not a rest thing. Okay
00:26:43activate that glute
00:26:45Use the stabilization exercise as a means to become a better athlete good
00:26:51Look who got good at this all of a sudden. Who are you?
00:26:55You're like the black swan man unbelievable look at you incredible
00:27:00Natalie portman's got nothing on you, dude
00:27:03Forget about it. Look at that
00:27:05Toe down the whole time heel height in the middle. You can come forward maybe a little bit more but other than that
00:27:11Come forward more
00:27:13Yes
00:27:14Nice switch sides
00:27:16Same thing we do my other side
00:27:19Join the party
00:27:21So I don't want to see this. I want to see here start the back
00:27:25Heel up now
00:27:27Heel up
00:27:29down
00:27:30Try
00:27:32Angle up
00:27:34Back up
00:27:40How far down can you point that toe how high can you come up with that heel
00:27:48All right last convicts they're finishing up if you want to
00:27:54You've got the centric technique back there
00:27:56You've got the no dumbbell technique
00:27:59Good end of this complex
00:28:03Last round
00:28:05Here we go
00:28:06Transitions, let's go right away
00:28:08Three two one. Let's see it
00:28:10Good
00:28:12Nice
00:28:13Step up to the right left knee goes up. That's it. Right one goes back. Perfect
00:28:19Good
00:28:20All right, a lot of sweat coming off that boy
00:28:23Nice eight per side cedric
00:28:26Let's see your fancy version
00:28:28Nice my man. Keep your chest up though. You're dropping in your chest. So keep your chest up. There it is better
00:28:34Good knee up
00:28:36Lunge stay low
00:28:38Good knee up stay low little double lunge. Fantastic. That's good
00:28:44All right other side. Here we go. Everybody three two one and go
00:28:48up good back
00:28:51Up good lunge
00:28:54Up good now
00:28:57Up they have weights guys, so i'm going a little bit quicker here
00:29:04Because I want that explosion right a little bit you can also slow it down feel the lunge come on up
00:29:21Here we go halfways coming
00:29:23Nice
00:29:26You guys ready we're ready
00:29:29Get behind me mister you ready keep up with the old man three two go go go go go
00:29:37Go go go
00:29:41One leg hoppers ready right leg go
00:29:45Go
00:29:51Front back right leg. Come on. Come on sideways
00:30:02Front back
00:30:06Left leg, here we go. Three two one go go go go go back and forth
00:30:13Front and back nice job
00:30:19Sideways
00:30:24Last one
00:30:33So transition right away quickly split
00:30:39Let's go cedric start in the back
00:30:43five four side go
00:30:45Come all the way back here put that toe back here back back back back back back good
00:30:49Matt turn that that heel up
00:30:52up
00:30:53Keep it up right there
00:30:55Right. Why short your short change yourself keep your chest up and open
00:30:59Nice open
00:31:02Good come on
00:31:05Nice open and you gotta slide that knee back on the other side, right?
00:31:13Great good flip over. Here we go other side
00:31:20Where are you gonna be because i'm gonna mirror you dude get that back
00:31:23There you go
00:31:25Come on
00:31:27Start in the back here back here
00:31:30up
00:31:33Up trying to put down. Oh, it is down bro. Just so much look at that thing
00:31:38Close well, look at yours match mine mirror it mirror. What's why you're shaking?
00:31:43Good
00:31:44Where's my where's your toe toe down?
00:31:47Toe down don't shake it. Come on good toe down straight leg flex the quad
00:32:01Break time
00:32:04So, how'd you do how'd you do not a bad idea to write it down
00:32:08What weight did you what weights did you use?
00:32:11Did you find a line? Did you feel like you know what maybe I had?
00:32:15another gear but
00:32:17You know, I don't want you to go so crazy
00:32:20But you go over the line over the line. Not so good
00:32:23All right, so we're gonna take a full minute here hydrate towel off
00:32:27If your area is soaking wet covered in sweat
00:32:30Clean that up as well. That's important
00:32:32Talking to you adam
00:32:34You're free
00:32:36It's a mess back here
00:32:37Sweat check. All right. We're about halfway through our break
00:32:40Keep moving
00:32:41We have our second complex
00:32:44same thing
00:32:45four rounds four moves
00:32:47First one is a squat cross reach. You're gonna need some gear. All right, you're gonna need med ball get that out now
00:32:56colette
00:32:58Now cedric back there he's gonna show you how to do this without all the stuff
00:33:01All right. This is kind of a tricky move a lot of balance
00:33:04Little fast twitch action in there as well
00:33:07All right, you're gonna work on your core a lot of core a lot of stabilization here as well
00:33:11Even though it's a resistance move with the legs and the upper body squat cross reach. Are you kids ready to go?
00:33:18Let's watch what they're gonna do. I'm gonna show you what they're gonna do. Are you ready? Three two one and go
00:33:22so what's happening here is
00:33:24My man adam is balancing on his left leg
00:33:27He's gonna drop the right knee right to the top of that med ball
00:33:30And then while he's in that low that low squat, he drives the fist to the ball and the back leg up
00:33:36So this is a retraction exercise not an explosive one
00:33:39If you're feeling pretty good here, you can maybe kick the foot back and the fist forward a little faster
00:33:45But for right now, he's just working on that balance
00:33:47Nice
00:33:50Fantastic nice
00:33:52So you want to create a target that's in the right spot so that you're crossing right you're crossing with that punch
00:33:57That's not a good spot for the target, right? He wants it over here where he can cross switch good other side
00:34:02So all he's gonna do is roll that over here. Boom. Same thing with you eight per side everybody
00:34:08Good
00:34:09Let's see colette on this one
00:34:11Nice, so there's a lot going on over here, right? Same thing stand up tall good
00:34:17Get your knee as close to that ball as possible and then drive it across i'm gonna move that here maybe a little bit for you
00:34:22It doesn't go away. Nice
00:34:24Good fantastic now cedric over here, right? He's just using his imagination
00:34:30Because he's got a fabulous imagination
00:34:32All right, so he's imagining a ball
00:34:34All right
00:34:35He's going nice and low. He doesn't have any weight in his hand, but that's fine. The thing still works
00:34:39great
00:34:40Split squat jumps mary catherine's on crap. Are we ready? We're only going to do six but maximum height
00:34:46I'll get sideways so the boys and girls at home could see me right away transitions have to be fast and
00:34:52go
00:34:53one
00:34:54two
00:34:55three
00:34:56four
00:34:58five
00:34:59six
00:35:00There's your explosion fantastic monster slalom jumps 30 seconds. Are you ready?
00:35:07Three two one go
00:35:10Cedric come on make it bigger than that covers. That's it. That's it. That's it
00:35:16nice
00:35:18Spring loaded how fast can you go?
00:35:20It's not about height. It's about getting back and forth as quickly as you can 15 more seconds
00:35:35Two and one nice
00:35:39Jump, you're gonna make it watch adam. Nice. Cedric on this next one. You're gonna love it
00:35:45You'll be on your side
00:35:47side bridge
00:35:49Leg lift. Are you ready adam?
00:35:51I guess we'll see
00:35:54Watch these two on your side
00:35:57Here we go
00:35:59Side bridge hip off the ground. We're going to start in three
00:36:02two
00:36:03And one heel up toe down
00:36:06Elbow
00:36:08Under your shoulder. There's some slippage going on
00:36:11Nice, man, turn that toe down more right there
00:36:1430 seconds. We're almost halfway
00:36:17Heel up heel up heel up. Oh, look at colette. Now. You're on that foam roller girl. There's a lot going on
00:36:21I'm gonna turn your toe down just a little bit
00:36:23You okay with that? All right, hang in there
00:36:27five four hang in there three
00:36:30two
00:36:31We have another leg
00:36:33Leg all right. So let's do the other side
00:36:39So elbow on your shoulder palm on the ground body is straight ready to go three two up
00:36:51What's going on adam here's the key to this exercise flex your lower leg
00:36:56Raise your left hip flex your lower leg. Raise your left hip. What's going on back there? I hear crashing going on
00:37:0215 more seconds add the arm up here if you want make it interesting chest open
00:37:08You do yoga a lot. This is easy
00:37:11Doesn't stay easy though heel up toe down three two one
00:37:19How they do back there, how'd you do that thing's brutal right you crash right away great you got someplace to go
00:37:24Here we go
00:37:26complex
00:37:28first round second complex done
00:37:30Squat cross reach so get your weapon
00:37:36Here we go. You got what I need
00:37:39You ready? Drop that knee down three two one down
00:37:43Drive it
00:37:44Come on up
00:37:46down
00:37:47turn
00:37:48Come on up
00:37:50Down retract everything hand and foot and then come up. Let's see everybody
00:37:55Nice
00:37:56Good
00:37:57Nice form adam. Here's what's important. Watch this. He's down good and then before he comes up he brings everything back
00:38:04punch kick retract both
00:38:07stand up seven squat
00:38:10Punch kick retract both stand up
00:38:14Nice five good cedric you get through your eight already. Let's see it my man. Let's see that good form
00:38:20Good same thing here with cedric
00:38:23Nice he goes into that squat drops the knee drives both the hand and the foot and then stands up before
00:38:29Good a lot of people have a tendency to retract the hand and the foot as they're coming up
00:38:35I want you to do that while you're down nice
00:38:38Good
00:38:39Nice job. Colette. How you doing?
00:38:42Nice job. Let's see it
00:38:45How low can you go you want to drop drop your hips and butt back
00:38:49All right, take that stress off the knee that's really important here her butt's going back. All right
00:38:53She's not leaning forward into the move putting her beyond
00:38:57Good nice
00:38:59Now I like to place the weights right in front of me. Some folks like to keep it by your side
00:39:02It's all good split jumps. Here we go
00:39:08I'll get sideways for everybody this way this time
00:39:11Six massive get up in the air cedric
00:39:14You and me buddy, let's get up
00:39:16Let's go
00:39:17three two go
00:39:20Go go
00:39:23Go go
00:39:25Go nice
00:39:29Monster slalom jump
00:39:33Leave my man i'm back here
00:39:36You ready?
00:39:3730 seconds
00:39:39We're all gonna go three two count them
00:39:48Oh
00:39:59Come on come on
00:40:03Keep it coming keep it coming
00:40:08Four three two one
00:40:12One
00:40:15See I jump in for one every once in a while look like a hero you're doing the whole complex not me
00:40:25Side bridge right leg first on your left side
00:40:34So this is my weak hip
00:40:37Okay
00:40:40Ready man
00:40:43Here we go lift the hip use the foot
00:40:55But it's sliding toe down toe down heel up
00:41:03All right, here we go
00:41:05Good
00:41:08Good look at the shake straighten the leg
00:41:10Flex the lower leg
00:41:11Get this hip up
00:41:13Your chest shouldn't be facing the force floor cedric
00:41:16You're on your side
00:41:17Good. Come on adam. Oh
00:41:20Time's up, but we have another leg
00:41:22Let's go back to adam. Let's see how he's doing
00:41:25There you go, man 30 seconds
00:41:27Break it up in your mind in 10 second chunks
00:41:31Your hips have got to be forward. I don't want to see your butt back
00:41:33Engage your pelvis three two one go
00:41:41That's adjustment, I know dude, it's horrible this toe got to be down
00:41:46Heels got to be up
00:41:48Right there. Come on
00:41:49First ten are gone next ten
00:41:51Get your chest away from the floor
00:41:53Look at that boy, by the way, you want to see what it looks like?
00:41:57It's a boy struggle
00:41:59Nice colette
00:42:01Terrific man, look at that chest up like a warrior. Are you falling asleep? Guess what? You got three two time
00:42:13All right time for the third round of complex two you ready kids got your gear up
00:42:20Squat cross reach
00:42:23Here we go. Let's get it going on
00:42:27Quick transitions. That's the money
00:42:31Three two down drive retract come up down
00:42:39drive come back
00:42:41nice
00:42:42down
00:42:43Drive it out. Bring it back then stand nice and low weight in your heel. Good
00:42:50smooth
00:42:51down
00:42:52Always breathing. Come on back. Nice work
00:42:56down
00:42:57Drive it out. Bring it up eight times
00:43:00Down there seven bring it back come up
00:43:05down
00:43:06Drive it out
00:43:07Bring it back stand other side switch your gear
00:43:12That's my weak side you kids ready three two down
00:43:19Good and come up. Come on right leg. I know work with me breath will bring me back
00:43:25down
00:43:26Drive it good and come on up
00:43:29Down drive good and come on up remember to retract before you come out of the squat
00:43:38Down drive good and come on up. Oh find that balance drive. Oh
00:43:50Good
00:43:51Nice everybody. Good work. Fantastic job
00:43:55Here we go
00:43:57split
00:43:58squat jumps
00:44:00mary catherine times 10
00:44:02Three two go
00:44:06All right
00:44:12Thank you
00:44:16Here we go monster slaloms ready to go ready
00:44:23Yeah, you know what bedrick this time
00:44:27Don't make it hard for me jump wider than these
00:44:33All right, whatever you got towels all good you ready gotcha three two one go
00:44:39As you can see here
00:44:41Adam's got the three feet
00:44:44Look at the speed here. Hey boys
00:44:47Look at the speed here
00:44:49Check her out. I mean, I know it's two feet but still
00:44:51That's quick. Come on on the balls of the feet halfway there. Come on
00:44:56Come on here we go. Get it going real fast. Get it going both legs. Here we go
00:45:04Come on come on cover some ground two and one I jumped in for half but whatever
00:45:15Colette let's see it. Let's show america pretty ready
00:45:26Post activation potentiation do you feel the potentiation?
00:45:31Ready three two up you go
00:45:38So here here's why this is so good
00:45:40She's flexing
00:45:42that quad
00:45:43Her body is straight as an arrow
00:45:45Her butt's not going back
00:45:47And on hip I like that
00:45:50Elbow under the shoulder
00:45:52Calm in the face and breathing
00:45:55Toe down
00:45:57It's perfect
00:45:58on the other hey
00:46:00Adam, not bad, dude. Come on. Hang in there for three. Give me some height two other side
00:46:06Nice everybody
00:46:07Okay, kid on the other side put your feet toward the camera so they can see that angle just for kicks
00:46:13All right
00:46:17Okay, are we ready
00:46:20So
00:46:22See what i'm doing here get rid of that bring it forward everybody squeeze your butt together right now
00:46:28flex both legs
00:46:30three two one up
00:46:37Make sure you're going for 40 seconds because 30 won't seem as bad
00:46:42Flex the right quad flex the right quad pelvis forward toe down heel up
00:46:48Flex the right quad slipping
00:46:53Come on cedric
00:46:56Five four three two one
00:47:02Good reason why it's not 40 seconds. All right, boys and girls last round you ready to go get your stuff out
00:47:12Let's do it
00:47:15Is this it this is it
00:47:18Okay
00:47:20Here we go
00:47:24One
00:47:28Two
00:47:32Three
00:47:36Four
00:47:40Five
00:47:44Six
00:47:47Seven seven one more
00:47:51Eight the other side weak leg here we go three two
00:48:04My team helped me had an aneurysm right there
00:48:16Feet down
00:48:19Tracked come on up down drive it out. Come on
00:48:26Track good
00:48:29Fantastic
00:48:32Where do I put the ball, I don't know where to put my knee I
00:48:36fell apart
00:48:38Not on this one. Here we go
00:48:40the four musketeers
00:48:42You ready six of them
00:48:43six times
00:48:45three two
00:48:47one
00:48:48two
00:48:49three
00:48:50four
00:48:52Five that was ugly six
00:48:56Monster slalom
00:48:58I'm gonna go sideways just for kicks
00:49:0030 seconds
00:49:02Are you ready?
00:49:04Three two go
00:49:15So
00:49:24Ten more seconds
00:49:34Three two and one
00:49:38Side bridge, here we go
00:49:42Left side
00:49:46Doesn't seem right after that to do this, right
00:49:52Three two one
00:50:02Lower leg flex right leg
00:50:12High 15 more seconds chest up
00:50:16Elbows forward
00:50:21Five four three two flip it
00:50:37Let's go
00:50:42So
00:50:45Five seconds going
00:50:51Slipping
00:50:5515
00:50:58Heel up heel up heel up heel up ten nine eight seven six five four three
00:51:06two one
00:51:11Vap one two three everybody up
00:51:16Nice job adam. Nice work cedric everybody at home. Awesome
00:51:26So first few times that might seem
00:51:29crazy
00:51:30All right
00:51:31Shake it out. Keep moving
00:51:33Here we go
00:51:35So but you know the more you do the better you get right?
00:51:38Remember you say that a few billion times
00:51:42Now some huggers
00:51:48You know, I only jumped in periodically
00:51:50Of course because I gotta
00:51:52Check on the form and make sure you guys are getting the proper instruction
00:51:56But even doing it maybe
00:51:5840 percent of it at most
00:52:00Broke a nice little sweat
00:52:02All right. Here we go
00:52:05Dead arm swing
00:52:08Real good feels nice
00:52:12Brand new stuff, right?
00:52:14Post-activation potentiation never heard of that before
00:52:17You'll be the first one in your neighborhood. And by the way
00:52:20You'll be a better basketball player
00:52:22You'll be a better tennis player
00:52:25A better volleyball player better skier better athlete
00:52:28That's what this stuff's about
00:52:30You know
00:52:31Go for a run
00:52:33That's nice too, but run faster. All right, here we go. Nis stretch
00:52:38Stretch
00:52:40Adam's got bands
00:52:43You got your band girl. Nice. Get a little help from your friends. Cedric's going to show you how to do it with a towel
00:52:49All right, so
00:52:51What is nis anyway?
00:52:53You can do a regular stretch where you're pulling pulling pulling right trying to loosen up the muscle
00:52:57But what this does is it allows the muscle to open up a little bit quicker open up a little bit more
00:53:03So you're moving away, right?
00:53:05You're creating some kind of resistance early on and then you open up into the relaxation
00:53:10Kids have already started. So here's what we're going to do. We got the double wrap around the foot
00:53:14So find that maximum stretch you guys there
00:53:17So when I count down from three drive your heel toward the floor
00:53:21Ready go drive it hard. Hold on driving driving everybody at home. Try to drive that heel to the floor
00:53:28Come on, push push push push a little bit more push and now enjoy the stretch
00:53:34Nice
00:53:36Very good next one. Are we ready?
00:53:39add doctor
00:53:41good, so
00:53:43The inside of the thigh see where adam has his foot way out here
00:53:46He's going to try to swing that leg toward the other heel. Are you ready?
00:53:49So feel the stretch first you got it now drive the heel go push push all right inside here good cedric
00:53:56Nice, man, push harder drive the heel to that one. Come on harder push fight it fight it fight it fight it
00:54:03And now open it up
00:54:05Yeah, man
00:54:07Dude, you just got like seven inches
00:54:09All right, fantastic
00:54:11Other way here we go
00:54:13across the body other direction
00:54:16One each here one beauty
00:54:19All right. So with the left hand create resistance
00:54:22You got your towel?
00:54:23Adam ready to go
00:54:25So you're going to push that foot toward me everybody at home
00:54:27Three two one drive it to me. Good. Come on push push
00:54:32push
00:54:34Push harder drive the heel to that one. Come on harder push fight it fight it fight it fight it
00:54:41Good and now relax and bring it over keep the hip down though on that side. Okay, good
00:54:45Yeah, yeah
00:54:46Beautiful. Let's do the other leg. All right, so here we go you guys set up i'm gonna join you
00:54:55Let me show you the wrap too
00:54:57All right, so this thing doesn't you got a wrap i'm gonna wrap no
00:55:00Once there were people doing the vip really killing it count one, two, three. All right, that's all right. There's not a bad float
00:55:08Not a bad float. Nice, man. So you see how I have it wrapped up. It's the classic church wrap
00:55:13Good
00:55:15Nice. All right, so leg is straight
00:55:18Find it get the hands way up there and now drive the heel away
00:55:22Two three, come on push push push push come on push this way push
00:55:30Drive the heel drive the heel drive the heel drive the heel drive it drive it. Come on keep driving it and
00:55:37It's been 90 degrees open
00:55:39Oh, that's awesome, dude
00:55:41So good. All right
00:55:43Out this time. All right. So here we go
00:55:45Open it up, but make sure when you open it up. The left hip is still on the ground
00:55:49All right, if you're doing this left hip off the ground thing, you're cheating. All right, so three two one going down to the right
00:55:55Drive it out
00:55:58Good push pushing push
00:56:01Push flexing there's flexing going on. Come on
00:56:05Push it out. Push it out. Push it out. Push it out and then let it relax
00:56:10Oh see so it's opening but my left hip is still
00:56:14On the floor. All right, here we go
00:56:17on the inside
00:56:19three
00:56:20two
00:56:21Drive it good
00:56:23Good nice pushing pushing push it. Come on. Come on
00:56:28Push down good fight it fight it fight it. Keep fighting. Come on push push and then
00:56:37Let it go
00:56:39Good and up a little nice
00:56:44Now I might have started with adductor on one side and abductor on the other
00:56:47Or inside of the thigh outside of the thigh. It doesn't just doesn't matter. It's all good
00:56:51All right, we're free forming it here, all right, here we go if you're a form this time we're hip
00:57:01Feet in the floor right ankle on the left thigh
00:57:04Take your hands grab your hamstring
00:57:07Keep your lower leg parallel to the floor. All right
00:57:10And so grab on tight because you're going to take that left heel and you're going to drive it away from your upper body
00:57:15Three two one and push push push as far as you can like your hands are going to come apart
00:57:21Push it hard drive your foot
00:57:23Come on now
00:57:25Drive it a few more seconds. Come on. Come on and then ease it back in
00:57:30Oh pulling pulling for the beautiful stretch
00:57:34Nice switch sides
00:57:36All right. Hello, mr. Tight left hip
00:57:39So same thing here grab the hamstring
00:57:43Don't let the
00:57:44Lower leg collapse on the upper leg onto the hamstring. It's not this. All right, you got to drive with that heel so pull it in
00:57:50And then once you've found that spot where you can't go any further start to push start to push
00:57:55You got two forces happening here at the same time the heels driving away the hands are pulling it in
00:58:00There's tension everywhere everywhere
00:58:02In your leg in your hip driving pushing pushing keep going keep going harder harder
00:58:07Don't just lay there. Come on push push and then relax and pull it in
00:58:11Pull it in enjoy that stretch right there
00:58:14That's good
00:58:16Oh, yeah, nice, okay everybody up let's do that quad
00:58:21i'll get this way
00:58:23so
00:58:24Left leg forward right? I don't care. All right, so you need to pat up the knee with a mat. That's cool
00:58:30You have a nice soft surface. So
00:58:32Really separate the heel from the knee
00:58:34All right, so that when you go forward in the lunge the knee is still over the ankle like that. It's not out here
00:58:40all right, so
00:58:42Find the depth right as far as you can go you guys there
00:58:46Now you're going to do three things number one. You're going to sit up tall
00:58:50Number two, you're going to squeeze your butt cheeks together and three you're going to drive your pelvis forward go
00:58:57Good come on tilt the pelvis
00:59:00Squeeze the butt chest tall push it. Come on. Come on. Keep pushing
00:59:06Tons of tension here pelvis going forward a little bit more a little bit more and now watch what happens when you release
00:59:11Nice
00:59:14Just got a few more inches and then quad stretch good chill here for a second
00:59:20Other side
00:59:24So getting that good old lunge deep lunge
00:59:27So that when you settle into it, the knee is still over the ankle right there
00:59:32All right. So right now this is amazing. Watch the change everybody
00:59:35So I can just hang out and do this or i'm gonna do that combo platter chest up
00:59:42Squeeze the butt
00:59:44Tilt the pelvis go
00:59:45Go, come on. Lots of tension lots of contraction
00:59:50It should exhaust you
00:59:52You're doing it right if it exhausts you come on. Come on. You're not just hanging out push
00:59:57Squeeze your butt cheeks together drive your pelvis forward. Come on. Nice stand up tall three harder two harder one
01:00:04Now watch what happens
01:00:07That side's tighter didn't open us up as much
01:00:09Oh lovely
01:00:12Good
01:00:13Here we go. We've got half bow quad stretch same deal here on your chest grab your
01:00:20ankles
01:00:22All right
01:00:25So while you're here with your chest down
01:00:27Lift your knees off the floor as far as you can't don't force it
01:00:31at this point now
01:00:33With your knees off the floor drive your ankles or feet into your hands go
01:00:37Push push push don't come up in a bow. Stay low
01:00:42Don't tilt your head up too much either. Come on
01:00:44Drive the ankles into the hands keeping the knees off the floor
01:00:50Push a little harder five harder four harder three
01:00:54two
01:00:55One and then now pull more
01:00:58Hopefully the knees come off the floor
01:01:03Oh, yeah
01:01:05Please here we go
01:01:07Downward dog. This is the final one. This is it
01:01:11downward dog
01:01:13So here we are chest driving to toes
01:01:18Take your right foot and put it on the outside of your left foot out there
01:01:23So your toes match. All right
01:01:25Your left heel might be off the floor a little bit. What you're going to do now is
01:01:28Go as low under that stretch as you can and now try to straighten the right leg drive the left heel to the floor go
01:01:35Push it push
01:01:36Push it push
01:01:38Both legs, how straight can you get both legs good?
01:01:41match the feet push
01:01:43good
01:01:45And now contract lay the right foot on top of the left ankle
01:01:50a little bonus move there
01:01:54And switch other side so left foot goes on the outside of the right
01:02:00Get that right heel as close to the floor as you can now
01:02:03Now try to straighten
01:02:05the left leg go
01:02:07straighten
01:02:08Driving both heels to the floor. You're trying to get both heels to the floor both heels to the floor
01:02:13Especially that right one. Come on drive it drive it drive it
01:02:17and relax
01:02:19Now lay the left ankle on top of the right
01:02:22heel
01:02:25Come to your hands and knees
01:02:27hands under shoulders knees under hips inhale once
01:02:31Head up chest up butt up exhale
01:02:36Jump to your feet. Thank you very much post activation
01:02:42Potentiation