Build, Shred and Git S.T.R.O.N.G. S-trength T-rain R-eps for O-ptimal N-et G-ains!

We were running a little bit behind but this is get strong strength trained reps for optimal neck gains. >> Yes, that is the plan moving forward today. I got to refresh a bunch of stuff. >> I hope you guys are doing well. Uh for this particular class you need weights and a mat. Um, and if you are new and never done this before, >> we tend to uh take and break out body parts. There is no cardio. Good morning, Bella. Welcome back, Candace. We uh we work body parts because we want to get those body parts nice and strong. We start with legs, then we move to upper body, and then finish out with core. Okay, it's a quick class, but you do not need to expect any cardio in this one. Lisa back again. Yay. We'll figure this schedule out yet, right? Monday, I was totally messed up, too. I told everybody that we were doing express and it was Metcon. So, and good morning. Okay. Um, let's do a quick Yo is back as well. Let's do a quick mobility piece right here. Big stretch up and down. >> I'm a little sniffly, so forgive my uh my sniffles today. Switch sides. [Music] me [Music] and split that stance. Big twist and drop that knee. [Music] Switch sides. Big twist. Break all the [Music] >> good wide. Drop your shoulder in hands to feet back. >> Rock into those heels. and plank position. Drive the knees in. >> Drive the knees out. [Music] and open up opposite side. >> Switch sides. [Music] >> Walk those hands back. >> Bend and straighten. [Music] >> Good. Wide your stance and swing. Excellent. Roll it on up. Get a little bit more shoulder work and reverse it. Good. Okay. Hope you're playing a little bit more mobile, more ready to go. Not that you weren't after last class, but those who are just stepping in, right? Okay, [Music] >> we have step out squats to a deadlift. Okay, so pick your heavy weights if you can, >> the heaviest that you can. [Music] All right. So, step out first squat. Raise that booty up. Bring those weights forward. Stand up. Center. Squat. It's almost like a dead body. You're sticking your booty back behind you. Okay. Ready? Let's go. Squat it out. deadlift stand. If it works better for you to go back into a squat or your back, that's fine. Before you stand, you'll probably feel it if that's you. I'm going to listen to my body. Oh, so close to being done with this one. My arms are feeling it, too. >> Done. Nice job. >> Okay. >> Uh, one heavy, one light. [Music] >> So, I got a 20 and a 10. Okay. And we're rocking the heavy. Okay. Lateral lunge. Knee drive. The other weight is just there. Chilling. Okay. 45 on the clock. >> Let's go. [Music] Keep going. Just going to turn this up a bit and not drop any weights. [Music] Don't hold it down. [Music] [Music] Enter. [Music] Okay, we're switching sides. >> All right, three, two, one. Same thing. Let's go. [Music] >> As you know, We have construction going on next to us. >> And uh >> across the street, the teeniest car [Music] >> is parked. And I have seen them pull more stuff out of that car than I thought was possible. Ladders, big tool boxes. It is small. It's like a little Civic hatchback. Done. Good job. It's like how many clowns can be in that car? That's what I see. Okay, last leg move coming. [Music] Yeah, I'm feeling it. Okay, goblet style. Right straight out front. We have a two by two walk. Okay, I'll reset the timer in a second. Two by two. Once you get to one side, extend the leg and do not stand unless you absolutely have to to reset. Okay, one minute on the clock again. Set. Let's go. Your goal is to keep that torso from shifting. It is staying right in center or right in the center I should say while you're extending that leg out. [Music] Switch your grip. [Music] [Music] [Music] Done. Up. Good. Take a break. I'm going to go get more Kleenex. Thankfully, it's not too too harsh of a cold. Let's pray it stays that way. [Music] All right, we're repeating that strength for the legs one more time. [Music] Uh, a little less time this time. All three moves at 45. [Music] [Music] All right. [Music] So, we have step out squat to deadlift. Remember, you can squat again before you stand [Music] um if it's better for your back. That's what I'm going to do. Ready, set, let's go. Step out. Dead lift. [Music] Keep that back flat, too. All you're doing is extending those legs out, pushing that booty back. [Music] Good. Wow. Done. Have the heavy and light. lateral lunge. Right. That's what we did, right? Yeah. Just want to be sure. Okay. Side. Let's go. [Music] I can't. [Music] [Music] Sometimes I change things on the fly. That's why I don't remember. I have stuff written out, but based on Yeah. Anyway, sometimes I feel like changing things up. Switching sides. Same thing. >> Let's go. again. [Music] [Music] I can't [Music] Almost there. Starting to feel these. [Music] Three, two, one. Set your lighter weight down. All right, that walk out with a leg extension. Keep it low. Let's go. [Music] Switch your grip. [Music] Three, two, one. Good job. Quicker break. Nice work. Uh yeah, I've been I should be working on the Thanksgiving schedule stuff, but I was so excited about the fitness 12 days of fitness. It's coming again. Fifth annual. Isn't that crazy? Fifth annual 12 days of fitness. Too fun. Okay. uh starts on the 13th and goes to the 24th. And I am going to take the week off as I've done every year after. So Christmas Day, the Friday, and the week after until last chance workout, we'll do that. Okay. So, I'll keep my head up for that and then we'll finish out the holidays. Okay. How you guys doing? You ready for some upper body? All right. Um, I am going to change it up again. You certainly do not have to use the band, but I I just feel like it sometimes you just need that extra little bit. So, if you want and you have this super band and weight, okay? If you do not have this, just a weights will work. Okay. [Music] All right. I'm going to take and grab this until I feel like I've got enough resistance. We got a high row coming. Okay. So straight out. [Music] A thanks guys. Okay. [Music] Uh I was going to do a minute, but let's try 45. Let's see how that goes. Okay. Ready? Just straight up the body like you're zipping up a sleeping bag. Keeping the I mean who zips up the sleeping bag this way, but you get the idea. And try and go to go no higher than the shoulders. Elbows straight out. Good. [Music] Now that I've got a feel for it, I think we should go a minute. So, ignore the red and just keep going. Okay, we will do a minute. Right, Bella? What arms? That's the point we want to get to. Keep going. Stop on the green. [Music] Three, two, and one. Oh my gosh. Right. Okay, take the band around one foot. Again, if you do not have a band, just use the weights. We've got a Got to figure out where to put this band. We have a hammer and a cross. Okay, again, if you need less weight or less resistance, just let take take some of the band off. You get the idea. Ready? Let's go. [Music] Hammer curl and across. [Music] Oo. [Music] Almost there. Three, two, one. Oh, my biceps or bicep singular, right? [Music] Okay, switching sides. Same exact thing. Let's get it. Every [Music] fade away. [Music] Wow. [Music] >> You want to have stick face, right? Three, two, one. [Music] All right, shake out those arms. Okay, we got one more. You're not going to like me. Under both feet. Okay, if you need lighter weight for this, that's fine. It is a hinged over single arm fly. Okay. Oh my goodness. This is right, Lisa. Ready? Let's go. [Music] Soft bend the knees. Slight hinge over. [Music] I think we all did. Sometimes adding the band in just that extra little bit. [Music] I think I it's almost time for me to order new one cuz I'm seeing it start to to split in the spot. [Music] >> Three, two, one. All right, other side. >> Let's get it. [Music] With some of these moves with the band, there is consistent resistance. It's kind of like a a cable pull. There's always going to be resistance regardless of whether you're pulling or what contracting, right? retracting or contracting. There's constant resistance. Just a slightly different move. A little bit different than just playing weighted gravity. Done. Which you're also fighting against the whole time, right? Take a break. Wow. Good job, you guys. We are going to go round two. Yes. And um I don't think we're going to drop any time for round two. Unfortunately, if you need to go less weight, now's the time to change that weight out. Right. I got B my nose again and I'm out of Kleenex. So, give me a second. [Music] Well, Addy was sick this weekend and uh Brennan got it. So, I'm like, "Knock on something for me cuz I do not want what they had." But I got something going on. Okay, we're back to Py Rose. 45. But more important than that, I don't want my mom to do it. She's she go when she goes down, she goes hard. Okay. [Music] >> All right. My rose. Hi, Rose. Ready? Let's go. [Music] Um, I know we did a minute last time. This will be the only one that we take down to 45. Okay. Because of it being second round, I'm sure you're super disappointed. Good. Round two, Bella. Woohoo. Good job. And done. Okay, I'm going to switch to my other leg to start. This time, hammer curl, cross body. I don't like these. Let's go. Let's keep it real. We don't like him, right? [Music] >> I need pan. Good lord, >> Amy. [Music] [Music] Three, two, one. [Music] Switching knees. Get back behind you. Let's go. [Music] I remember myself. [Music] [Music] Three, two, one. [Music] >> Okay. [Music] Got that fly. Let's go. [Music] Soft bend the knees and the arm. [Music] [Music] Good job. Come on. We're almost there. [Music] Done. [Music] I don't know why, but the band is super sticky. Interesting. >> All right, last one. [Music] Rock and roll. That's a different [Music] [Music] song. [Music] Three, two, one. Good job, you guys. Get rid of that band. [Music] All right. [Music] >> Off the weight. I should clarify. Off the weight. All right. You can attach it to some furniture. All right, grab a sip of water and then we'll get to that in a second. Uh, you'll also need a mat. [Music] [Music] [Music] Okay. [Music] my boy. All right, grab your mat if you haven't already. I'm going to double up. You can do as much as you need for your knees >> in line with that anchor point. All right. Leg closest to that an point. It's going to be out in front, other knee is back behind. Okay. >> We're going to line up exactly to that anchor point with the arms. And all we're going to do is take and get as low as we can that elbow. Okay. Let's go. If it bothers you, you don't have to go as far down. I understand it is getting that oblique. Whatever range of motion works for you. [Music] 3, two, one. Okay. [Music] Pulling me away here. Same side. Okay. And what we're going to do is push. Okay. Let's go. push. Bit of a pull, but mostly a push. [Music] Tight tight core. Yes, I know you're using your arms, but that core has to work extra hard. Done. Switch your knees. Other leg is coming in front. This time we are really crushing. You're trying to take that elbow past that leg. Ready? Let's go. >> It's quicker because it's more to go. [Music] It's all again. It's all again. It's all It's all again. Three, two, and one. Okay, we are turning around. Whatever leg is closest to the anchor point is going to be out. Got that elbow drop. You ready? Let's go. [Music] Good job you guys. [Music] Three, two, one. Now we have that push. Push. [Music] Let's go. Good job. [Music] Three, two, one. Switching the legs. Having a little mini elbow crunches. Set. Let's go. [Music] someone [Music] everything we everything we together. [Music] Three, two, one. [Music] All right, we can move the mat out of the way for just a sec. >> Standing. Okay, we're trying to twirl a triangle. Let's go. Don't lock your knees out, but definitely lock that core. Walk into that core. [Music] Three, two, and one. Are you guys feeling these or is this just me? Okay. Same thing other side. [Music] >> Triangle. Soft bend the knees. Let's go. [Music] Just listen. [Music] We are everything. [Music] Three, two, and one. Oh my goodness. [Music] All right. [Music] I don't know if I'll be in the way or not, but maybe that'll work. We'll see. We'll see. Okay, between those legs and we're squeezing our glutes. We're really activating that core. Ready? So, mini crunches. Okay, ready? Let's go. Take as much band as you need. So, kind of like a deadlift, but focus more of that energy on the core. Really think somebody came and tried to punch you in your gut. That's so tight. [Music] >> So hard. [Music] But I'm finally feeling [Music] >> 3 2 1 myself. Okay, >> over one shoulder >> and we're going to try and twist toward one side. Okay, let's go. We're going to do half on one side, half on the other. And you're done. So, it's almost like a cross body trying to take that elbow down to the hip. The band is going to roll across the mat. It's okay. Do a little massage while you're at it. Switch sides. >> I missed the halfway point. So, we'll go a little bit extra. Okay. Into the red. [Music] >> Three. [Music] Good job. >> We did it. [Music] >> All right, let's get some stretch in. [Music] >> How are you guys feeling? You good? Was that good for you? Let's put one foot in front. Okay, whatever leg is back, that arm is going to come up and over. It should feel absolutely incredible after all that work we just did. Oh, good. Arm comes across. Shoulder stays down. [Music] your triceps. We started in last class. We started with triceps, didn't we? Good. If you didn't catch that, make sure you save it and do it another day, maybe. Good. All right, switch sides. Oh, good. Thank you, Candace. You, too. Thank you, Bella. Take that back arm up and over. That's good. And then shoulder down arm across. Thank you, Lisa. Band work is tough. It's just different. Get your tricep. Thank you. Good. Arms back behind you. Stick out that chest. Thank you, Bella. Every time you write that, I think of Tony the Tiger for Frosted Flakes. Great. It's probably what you're thinking, too. Get a quad stretch in. Other side. Really work the quads today. Good. And then low squat to finish. Push those knees out. Amazing job. Rock back and forth and get today's spot of the day as we take off. What do we live for if it is not to make life less difficult for each other? Yes. My main goal when you walk into class, wherever you are, is that you walk away feeling better than when you came, right? So hopefully that is the case for you today. Making lives better and easier as much as possible for those around us. Easier in the way I don't think it need, you know, as a parent that's not always the solution, but just making life better always. You guys are the best. Thank you so much. Uh no class tomorrow because we're on this new schedule Monday, Wednesday, and Friday, but come see me Friday. Um we've got our mobility class and I'm excited. I'm I'm uh getting all the stuff ready for our 12 annual 12 days of fitness. It'll be our fifth annual that's coming starting on December 13th. But before that, we got to get through Thanksgiving, right? We do have our week of uh or a few classes of, you know, stuffing slayer, base the beast, all those fun fun classes that's coming, too. You guys have a great rest of your day and I will see you