1 00:00:40,274 --> 00:00:44,370 Hey, boys, and girls, welcome to "Post Activation Potentiation." 2 00:00:44,545 --> 00:00:46,173 This thing's gonna change your life. 3 00:00:46,346 --> 00:00:48,747 Let's rock and roll. 4 00:00:48,916 --> 00:00:50,509 [GRUNTS] 5 00:00:50,684 --> 00:00:53,085 That's a long way up, almost broke my ankle. Holy cow. 6 00:00:53,253 --> 00:00:55,518 So, what is Post Activation Potentiation? 7 00:00:55,689 --> 00:00:58,784 It's a contraction followed by explosive movements… 8 00:00:58,959 --> 00:01:01,360 and then we're gonna add little isometrics on top of that. 9 00:01:01,528 --> 00:01:02,962 This is brand new to you folks. 10 00:01:03,130 --> 00:01:05,725 This is at the end of the program because it is for athletes. 11 00:01:05,899 --> 00:01:08,562 We're not just shaping your calves, making your butt all pretty. 12 00:01:08,735 --> 00:01:11,138 This is for performance. All right? So let's go. 13 00:01:11,305 --> 00:01:14,298 You kids ready to go? We're gonna do some heel walks. 14 00:01:14,541 --> 00:01:16,772 Right here. Now what are we doing this for, right? 15 00:01:16,944 --> 00:01:19,038 Why we're walking them around heels? We're getting our Achilles… 16 00:01:19,213 --> 00:01:20,272 and our calves ready. 17 00:01:20,447 --> 00:01:23,417 We're preparing the muscles so they fire better. All right? 18 00:01:23,584 --> 00:01:27,043 This is about performance, power. This is about strength. 19 00:01:27,221 --> 00:01:28,780 Hello, Doctor. Doctor. 20 00:01:28,956 --> 00:01:30,015 - How you doing? - Doctor. 21 00:01:30,190 --> 00:01:32,125 - How are you? Doctor. - See you there. 22 00:01:32,292 --> 00:01:36,092 Doctor. Doctor. All right. Time. Let's smack the feet. 23 00:01:37,397 --> 00:01:39,059 Now I know this looks goofy, right? 24 00:01:39,499 --> 00:01:42,094 But I want you to spend some time, as I spin around… 25 00:01:42,269 --> 00:01:45,296 on the ball of the feet, get the toes up, get the heels up. 26 00:01:45,472 --> 00:01:47,600 All right? Prepare. Smack them. 27 00:01:47,774 --> 00:01:49,242 Wayne, smack it, smack it. 28 00:01:49,409 --> 00:01:51,071 - Smack. Smack. - Let me hear it. 29 00:01:51,245 --> 00:01:52,577 ALL: Smacking. Smacking. 30 00:01:52,746 --> 00:01:55,306 TONY: Smack few more seconds. All right? 31 00:01:55,482 --> 00:01:56,882 Warming up. Getting the body ready. 32 00:01:57,050 --> 00:01:58,074 Getting the legs ready. 33 00:01:58,252 --> 00:01:59,843 And time. All right. Get your positions. 34 00:02:00,020 --> 00:02:01,579 You know where they are? 35 00:02:02,022 --> 00:02:03,718 We're heating up fast, inhale up. 36 00:02:03,891 --> 00:02:05,189 [INHALES] 37 00:02:05,359 --> 00:02:06,383 Exhale down. 38 00:02:06,560 --> 00:02:07,584 [EXHALES] 39 00:02:07,761 --> 00:02:09,024 Jump back, ugh. 40 00:02:09,196 --> 00:02:10,357 Do that pushup. 41 00:02:10,531 --> 00:02:13,262 Jump up, now slowly up. 42 00:02:13,867 --> 00:02:16,234 Reach up. Exhale down. 43 00:02:16,570 --> 00:02:18,300 Jump back. 44 00:02:18,472 --> 00:02:21,374 Ugh. Do that pushup. Jump up. 45 00:02:22,409 --> 00:02:24,173 Inhale up. 46 00:02:24,745 --> 00:02:26,270 And down. 47 00:02:26,446 --> 00:02:27,914 Two more. Back. 48 00:02:29,316 --> 00:02:31,251 Do that pushup. 49 00:02:31,652 --> 00:02:34,383 Heating up the body. Getting the blood… The blood flowing. 50 00:02:35,155 --> 00:02:38,023 Exhale down, one more. Back. 51 00:02:39,159 --> 00:02:40,855 Do that pushup. 52 00:02:41,328 --> 00:02:43,263 Come on up. 53 00:02:43,430 --> 00:02:45,198 I'm already heated up everybody. 54 00:02:45,265 --> 00:02:47,097 World's greatest stretch. 55 00:02:47,267 --> 00:02:50,203 Take your position, same thing at home. Here we go. 56 00:02:50,504 --> 00:02:53,235 Right leg forward. Left back. 57 00:02:54,041 --> 00:02:55,600 Hands are on the inside. 58 00:02:55,776 --> 00:02:57,438 Left arm out. 59 00:02:57,611 --> 00:02:59,102 And up. 60 00:03:00,047 --> 00:03:03,108 And then down. And then the right one… 61 00:03:03,650 --> 00:03:04,743 and then down. 62 00:03:04,918 --> 00:03:06,853 Switch sides. Left side. 63 00:03:08,021 --> 00:03:10,422 Now you've seen this a few dozen times everybody, right? 64 00:03:10,591 --> 00:03:11,650 Good, Christina. 65 00:03:11,825 --> 00:03:14,420 Inside arm. Fantastic. 66 00:03:14,595 --> 00:03:16,223 Now come up to that frog position. 67 00:03:16,396 --> 00:03:18,422 Good. We're gonna do six. 68 00:03:19,299 --> 00:03:21,427 Robert, good, opener… Oh, man, is that crazy… 69 00:03:21,602 --> 00:03:23,264 that first move, dude? 70 00:03:23,437 --> 00:03:24,871 - You're fired up, man. - Fired up. 71 00:03:25,038 --> 00:03:26,165 I know you are, dude. 72 00:03:26,340 --> 00:03:29,833 All right. Little frog squat, nice and switch. 73 00:03:30,010 --> 00:03:33,105 Good. Keep some rhythm, keep a pace. 74 00:03:33,280 --> 00:03:35,613 Check out, Wayne, he's very muscular dude. All right. 75 00:03:35,782 --> 00:03:37,944 But also very open, very flexible, that's awesome. 76 00:03:38,118 --> 00:03:39,484 Good. Come on up… 77 00:03:39,653 --> 00:03:41,815 do them together. Pretty. 78 00:03:41,989 --> 00:03:43,321 Good. 79 00:03:43,857 --> 00:03:45,519 Up you go. 80 00:03:46,393 --> 00:03:48,919 Other side, ugh. 81 00:03:49,096 --> 00:03:51,429 Frog squat one more. Back. 82 00:03:51,598 --> 00:03:53,794 Outside arm up first. 83 00:03:54,234 --> 00:03:56,965 And then down. And side up. 84 00:03:57,137 --> 00:03:59,903 And down. Nice. Now… 85 00:04:00,073 --> 00:04:02,474 let's start our inchworm, all right? 86 00:04:02,643 --> 00:04:04,578 He's… Uh-oh. Robert's warming up all ready. 87 00:04:04,745 --> 00:04:06,338 Shirt's coming off. 88 00:04:06,513 --> 00:04:07,708 Nice. 89 00:04:07,881 --> 00:04:11,409 Feet together. Inchworm. Lock it out. Pfsh! 90 00:04:11,585 --> 00:04:14,419 Straight legs. Straight arms. Everything gorgeous down we go… 91 00:04:14,588 --> 00:04:16,853 and enjoy that little stretch there. 92 00:04:17,024 --> 00:04:18,925 Now walk them out. 93 00:04:19,293 --> 00:04:22,491 You know the drill. Perfect plank. Perfect. 94 00:04:22,663 --> 00:04:24,529 Keep the hands on the floor, walk the feet in. 95 00:04:24,698 --> 00:04:27,099 Now walk the hands out. 96 00:04:27,601 --> 00:04:30,662 Now walk the feet in. Stay down. 97 00:04:30,837 --> 00:04:33,102 [GIBBERS] 98 00:04:33,273 --> 00:04:35,833 And walk the hands out. 99 00:04:37,144 --> 00:04:40,239 Good. Perfect plank. Walk the feet in. 100 00:04:40,948 --> 00:04:43,247 Now walk the hands out. 101 00:04:43,417 --> 00:04:47,320 Last time. Doing this at home I know you are, good. 102 00:04:47,487 --> 00:04:48,922 And now come up. 103 00:04:49,156 --> 00:04:50,681 Time for scorpion. 104 00:04:50,858 --> 00:04:53,521 Take your places, boys and girls. 105 00:04:53,694 --> 00:04:56,459 I need to get this way so you kind of see me, all right. 106 00:04:56,630 --> 00:04:58,394 So I'm down. 107 00:04:58,565 --> 00:05:01,399 Arms out. Shoulders down. Right knee bended a lot… 108 00:05:01,568 --> 00:05:03,002 to the sky. 109 00:05:03,170 --> 00:05:05,264 Over slightly, keep that right shoulder down. 110 00:05:05,439 --> 00:05:09,399 Come back. Down. Other side repeat. 111 00:05:10,110 --> 00:05:12,170 So I know I'm the broken record, yada yada. 112 00:05:12,346 --> 00:05:14,315 You guys keep going. 113 00:05:15,182 --> 00:05:17,742 So, Christina, here, good, other leg, come on up. 114 00:05:17,918 --> 00:05:20,547 Big contraction. She is holding it high as she can… 115 00:05:20,721 --> 00:05:23,350 and coming around. Hip maybe six inches off the floor. 116 00:05:23,523 --> 00:05:25,651 And back down. Nice. Other side. 117 00:05:25,826 --> 00:05:29,957 Good. Up you go. Maximum height. Keep that knee bent the whole time. 118 00:05:30,130 --> 00:05:31,393 Warming up the lower back… 119 00:05:31,565 --> 00:05:33,205 contracting the glute and hamstrings… 120 00:05:33,367 --> 00:05:36,064 getting them ready for this routine. All right? Good girl. 121 00:05:36,236 --> 00:05:37,829 Shoulder down. Fantastic. Good form. 122 00:05:39,706 --> 00:05:42,801 Look at that? Facing one another. Looks so pretty for the camera. 123 00:05:42,976 --> 00:05:45,070 Good. Robert, you look pretty too back there, bro. 124 00:05:45,245 --> 00:05:46,413 Nice job. 125 00:05:46,480 --> 00:05:48,142 We got groiners. 126 00:05:48,315 --> 00:05:50,075 Working on the hips. Working on the glutes… 127 00:05:50,217 --> 00:05:52,686 getting the blood flow. Here we go. Right leg forward. 128 00:05:52,853 --> 00:05:54,185 Hands on the instep. 129 00:05:54,354 --> 00:05:56,220 Let's see those hips up you guys can float. 130 00:05:56,390 --> 00:05:58,154 Three, two, one. I will join you. 131 00:05:58,325 --> 00:06:01,557 One. Two. Three. Four. 132 00:06:01,728 --> 00:06:05,426 Five are gone. One. Two. Three. Four. 133 00:06:05,599 --> 00:06:09,400 Halfway. One. Two. Three. Four. 134 00:06:09,570 --> 00:06:13,302 Fifteen there. One. Two. Three. Four. 135 00:06:13,473 --> 00:06:16,534 Five. Fantastic. All right. 136 00:06:16,710 --> 00:06:19,339 Foam rolling time. Kids are getting theirs. 137 00:06:19,513 --> 00:06:20,913 I know you're getting as well. 138 00:06:21,081 --> 00:06:23,380 - So you kids ready? - Ready. 139 00:06:23,550 --> 00:06:24,950 - You're doing? - Let's do it. 140 00:06:25,118 --> 00:06:28,350 Christina has the modified version. 141 00:06:28,522 --> 00:06:29,785 For those of you that travel… 142 00:06:29,957 --> 00:06:31,926 if you don't have your foam roller with you… 143 00:06:32,092 --> 00:06:34,527 no excuses, doesn't matter. 144 00:06:34,695 --> 00:06:37,529 She's nice and tall. She's engaged. You've seen this before. 145 00:06:38,265 --> 00:06:40,530 Both sides. She's breathing. 146 00:06:40,701 --> 00:06:43,296 And smiling apparently which is good. All right? 147 00:06:44,137 --> 00:06:46,936 Robert, upper body. 148 00:06:47,107 --> 00:06:49,406 Dude, what are you working on today? What's your real…? 149 00:06:49,576 --> 00:06:52,136 Triceps. Triceps are killer. 150 00:06:52,312 --> 00:06:53,336 - Really? - Oh, yeah. 151 00:06:53,513 --> 00:06:55,033 - Too many kickbacks maybe. - Too many. 152 00:06:55,115 --> 00:06:58,210 In your life. Not cash kickbacks. It's different. 153 00:06:58,385 --> 00:07:00,345 And look, he's got his eyes closed, he's focusing. 154 00:07:00,354 --> 00:07:02,755 He's not rolling around, right? We've learned this already. 155 00:07:03,223 --> 00:07:04,851 Finding those spots. Nice, dude. 156 00:07:05,025 --> 00:07:07,324 Now, we're gonna only spend… 157 00:07:08,161 --> 00:07:11,495 you know, 90 seconds per side. I said it before. 158 00:07:11,665 --> 00:07:14,897 What I want you to do is spend as much time as you need… 159 00:07:15,068 --> 00:07:18,061 to get the most out of this myofascial release. 160 00:07:18,238 --> 00:07:21,538 All right? This internal deep tissue massage… 161 00:07:21,708 --> 00:07:23,267 that you provide for yourself. 162 00:07:23,443 --> 00:07:25,935 You find the knots. You find the hotspots. 163 00:07:26,113 --> 00:07:29,106 You do the work because it's you doing the workout. 164 00:07:29,283 --> 00:07:32,219 All right? So let's check out Wayne over here. 165 00:07:32,386 --> 00:07:34,514 This guy's like one giant knot. Look at him over here. 166 00:07:34,688 --> 00:07:36,568 - It's like muscle fest. - Oh, yeah. Knotted up. 167 00:07:36,723 --> 00:07:38,692 - So what's your major area? - The lat. 168 00:07:38,859 --> 00:07:40,350 Lats, yeah. Lats. Lats. 169 00:07:41,495 --> 00:07:45,023 He's trying to find that spot, that little trigger point, right? 170 00:07:45,198 --> 00:07:48,293 Also we're doing, uh, pull ups with towels. All right? 171 00:07:48,468 --> 00:07:50,437 So they should be shifting over the side by now… 172 00:07:50,604 --> 00:07:53,540 so should you, but, you know, here's the thing. 173 00:07:53,707 --> 00:07:55,539 You might only need three minutes today. 174 00:07:55,709 --> 00:07:57,439 If three minutes is gonna get it done… 175 00:07:57,611 --> 00:07:59,307 fantastic. You know what they did… 176 00:07:59,479 --> 00:08:02,160 before the whole things started? They were on the foam rollers… 177 00:08:02,316 --> 00:08:04,236 before the workout, because they understand… 178 00:08:04,251 --> 00:08:06,243 that three minutes is not enough… 179 00:08:06,420 --> 00:08:10,414 not for what they're gonna do today. This is Post Activation Potentiation. 180 00:08:10,590 --> 00:08:12,058 This is retraction. 181 00:08:12,225 --> 00:08:14,820 Hardcore, multi-body movements… 182 00:08:14,995 --> 00:08:16,930 on top of explosive plyometric movements… 183 00:08:17,097 --> 00:08:18,929 and on top of that we do some isometrics. 184 00:08:19,099 --> 00:08:21,830 And we go fast. So I'm gonna say right here… 185 00:08:22,269 --> 00:08:23,703 use that pause button… 186 00:08:23,870 --> 00:08:26,772 especially if it's the first few times. Okay? 187 00:08:26,940 --> 00:08:28,340 How we doing? 188 00:08:28,508 --> 00:08:30,238 - We got some shoulders. - It's great. 189 00:08:30,410 --> 00:08:32,345 - Fired up. You guys fired up? ROBERT: Fired up. 190 00:08:32,512 --> 00:08:34,378 TONY: Working those triceps, Robert? - Yes. 191 00:08:34,548 --> 00:08:36,779 I love the whole Zen thing, eyes are closed. 192 00:08:37,584 --> 00:08:39,185 He doesn't care that his eyes are closed. 193 00:08:39,186 --> 00:08:41,712 He's trying to find that spot, that little trigger point, right? 194 00:08:41,888 --> 00:08:43,880 Gonna work it out. Gonna settle on that thing. 195 00:08:44,057 --> 00:08:47,619 Beautiful. And while we're here… Because I only have 30 seconds… 196 00:08:48,028 --> 00:08:49,997 I'm gonna work on my right… 197 00:08:50,163 --> 00:08:52,928 lat myself, right there. 198 00:08:53,100 --> 00:08:56,161 I know that spot. I don't have much time, but… 199 00:08:57,037 --> 00:09:00,007 I haven't found it. I better get… Ah! There she blows. 200 00:09:00,173 --> 00:09:03,871 [IN IRISH ACCENT] There she blows! Oh, that's a hotspot! 201 00:09:04,044 --> 00:09:06,878 [IN NORMAL VOICE] That thing right there. Oh, with the rumble roller. 202 00:09:07,047 --> 00:09:08,276 Three times fast. 203 00:09:08,448 --> 00:09:11,282 Rumble roller. Rumble roller. Rumble… See, impossible. 204 00:09:11,451 --> 00:09:12,851 Don't have it in me. 205 00:09:13,020 --> 00:09:14,147 Rumble roller. Say it. 206 00:09:14,321 --> 00:09:15,882 - Say it, Robert. ROBERT: Rumble roller. 207 00:09:15,989 --> 00:09:18,254 - Rumble roller. Rumble roller. TONY: Heh. 208 00:09:18,658 --> 00:09:20,560 Something for you to work on too. Okay? 209 00:09:20,594 --> 00:09:22,825 ROBERT: All right. - So here we go. 210 00:09:22,996 --> 00:09:25,795 Still have our foam roller out, don't put it away. 211 00:09:25,966 --> 00:09:27,457 All right. Get in that right position. 212 00:09:27,834 --> 00:09:30,235 Christina is gonna do her technique. All right, everybody. 213 00:09:33,006 --> 00:09:36,499 We're basically in plank here, okay. So the hands are out. 214 00:09:36,677 --> 00:09:38,908 Heels are back. Butt is down. 215 00:09:39,079 --> 00:09:41,480 Let's see if everybody's in the right spot. 216 00:09:44,351 --> 00:09:46,343 Dude, you're soft… Ah! 217 00:09:46,520 --> 00:09:48,682 Do it again. Can you see that cameraman, watch. 218 00:09:48,855 --> 00:09:50,790 Nothing. Something. Go back to nothing. 219 00:09:50,958 --> 00:09:52,893 Now give me something. See that? 220 00:09:53,060 --> 00:09:55,120 That's called engagement. Beautiful, dude. 221 00:09:55,295 --> 00:09:56,957 Hang out. You're chilling. Legs are up. 222 00:09:57,130 --> 00:09:59,292 Heels are back. Heels are back. 223 00:10:00,701 --> 00:10:03,398 Heels are back. These are up. 224 00:10:03,570 --> 00:10:06,005 Good. Look how flat that is, man, you can… 225 00:10:06,173 --> 00:10:09,109 serve Shakeology on that thing. It's beautiful. All right. 226 00:10:09,743 --> 00:10:13,305 Plange pushup. So move your foam roller out of the way. 227 00:10:15,616 --> 00:10:18,950 Here's the difference between a plange pushup… 228 00:10:19,119 --> 00:10:22,214 and a regular, ugly one. You guys ready? 229 00:10:22,389 --> 00:10:24,881 WAYNE: Let's go. - Point out the beauty of this thing. 230 00:10:25,292 --> 00:10:27,921 Go down. Chaturanga pushup. Elbows go back. 231 00:10:28,095 --> 00:10:30,690 Nice. Now come up to the top and hold the top. 232 00:10:30,864 --> 00:10:33,231 High. High. High. Low. Low. Low. Good. 233 00:10:33,400 --> 00:10:36,700 And down again. See if you can get this little higher next time. 234 00:10:36,870 --> 00:10:39,101 Good. Nice. 235 00:10:39,273 --> 00:10:42,835 Good. Robert, turn profile so that folks can see at home. 236 00:10:43,010 --> 00:10:45,002 There you go, man. Good. Nice adjustment. 237 00:10:45,178 --> 00:10:47,079 Come on up. Let's see it. 238 00:10:47,247 --> 00:10:49,546 Get around you. Yeah. Now, look at this. Good. 239 00:10:49,716 --> 00:10:52,379 Don't hold it too long. Just hold it for a beat. 240 00:10:52,553 --> 00:10:55,717 Nice. Keep some rhythm and some flow. Come on up, hold. 241 00:10:55,889 --> 00:10:57,721 And then down. 242 00:10:57,991 --> 00:11:01,359 Come on up, hold. Tilt the pelvis forward. Nice. 243 00:11:01,528 --> 00:11:04,498 Everything is activated. Shoulder blades separated. 244 00:11:04,665 --> 00:11:06,156 Super activated. 245 00:11:06,333 --> 00:11:08,666 Pelvis is tilted. Butt is squeezed. Nice. 246 00:11:08,835 --> 00:11:10,929 - What number you're on, dude? - Eight. 247 00:11:11,104 --> 00:11:12,304 And we're only in the warm up. 248 00:11:12,472 --> 00:11:14,304 - Oh, yeah. - Hee, hee, it's so good. 249 00:11:14,474 --> 00:11:15,669 - Nice job. - Ready, man. 250 00:11:15,842 --> 00:11:17,367 All right. Good. Come on up. 251 00:11:17,544 --> 00:11:19,212 If you're close to being done, come on up. 252 00:11:19,446 --> 00:11:22,041 All right. Grab your resistance bands. 253 00:11:22,216 --> 00:11:24,276 Here's what we're gonna do. 254 00:11:24,551 --> 00:11:26,486 Grab me one. Will you, man? 255 00:11:26,887 --> 00:11:28,583 - Real quick. - I'll get you it right away. 256 00:11:28,755 --> 00:11:31,623 Pfft! What a wise guy. 257 00:11:31,792 --> 00:11:33,624 What a wise guy. 258 00:11:33,794 --> 00:11:35,422 Right. So I'm gonna go closer together. 259 00:11:35,596 --> 00:11:37,157 Here's the movement. I'm gonna do them… 260 00:11:37,197 --> 00:11:39,166 You guys hold on a second. It's this. 261 00:11:39,333 --> 00:11:41,495 All right. Even with the band this small or tiny… 262 00:11:41,668 --> 00:11:43,188 if your hands are close together… 263 00:11:43,337 --> 00:11:44,771 you're gonna feel what this is supposed to do. 264 00:11:44,938 --> 00:11:46,270 So you kids get going. 265 00:11:46,440 --> 00:11:49,103 Those are… Get it closer, closer, closer with your hands. 266 00:11:49,276 --> 00:11:51,108 Now you got something. 267 00:11:51,278 --> 00:11:53,638 By the way, I wanna introduce everybody, we got Christina… 268 00:11:53,647 --> 00:11:55,081 she is registered nurse. 269 00:11:55,249 --> 00:11:56,810 - Right? You got five kids. - Five kids. 270 00:11:56,884 --> 00:11:59,353 Super ripped. And sweating already for the warm up. 271 00:11:59,519 --> 00:12:00,578 That means it's working. 272 00:12:00,754 --> 00:12:03,274 - You fired up, girl? Ready to go? - I am fired up. Ready to go. 273 00:12:03,390 --> 00:12:05,291 Robert Hudgens, everybody. Good friend of mine. 274 00:12:05,459 --> 00:12:07,052 I wonder where he's from. 275 00:12:07,227 --> 00:12:09,307 - Don't mess with Texas. - We went to Japan together. 276 00:12:09,463 --> 00:12:12,184 - Yes, we did. Awesome time. - We worked with United States military. 277 00:12:12,199 --> 00:12:14,725 Army, Air Force, Marines, Navy. 278 00:12:14,902 --> 00:12:16,928 It was a fun trip, man. Two weeks. 279 00:12:17,104 --> 00:12:18,333 Wayne, what's up? 280 00:12:18,505 --> 00:12:19,734 - What's up, Tony? - Trying to get buff. 281 00:12:19,907 --> 00:12:22,001 He barely made the audition because he wasn't buff enough. 282 00:12:22,175 --> 00:12:24,110 - He's an orthodontist. - P90X, man. P90X. 283 00:12:24,278 --> 00:12:27,271 He's an orthodontist. What about this bicuspid, take a look. 284 00:12:27,447 --> 00:12:29,847 - Come on, that bad boy… - Yeah, that thing's crooked, man. 285 00:12:29,883 --> 00:12:31,579 We got to fix that. Couple of more. 286 00:12:31,752 --> 00:12:33,186 Nice. And you know what else is also really cool. 287 00:12:33,353 --> 00:12:35,845 Everybody in this cast are Coaches. 288 00:12:36,023 --> 00:12:38,185 Team Beachbody Coaches. So you want more information… 289 00:12:38,358 --> 00:12:41,929 have a great career and be fit, TeamBeachbody.com. 290 00:12:42,729 --> 00:12:44,891 All right, kids, we got our "Atlas" move. 291 00:12:45,065 --> 00:12:47,466 We're gonna go break out our stability balls. 292 00:12:48,302 --> 00:12:49,827 All right. 293 00:12:50,003 --> 00:12:51,995 You ready? Wide feet. You know the drill. 294 00:12:52,172 --> 00:12:54,164 Okay. In close, no good. 295 00:12:54,341 --> 00:12:56,367 Wide is better. Three, two, one. 296 00:12:56,877 --> 00:12:59,073 Full extension. And down. 297 00:12:59,246 --> 00:13:01,545 Full extension. And down. 298 00:13:01,715 --> 00:13:03,650 Preparing the body for the routine. 299 00:13:03,817 --> 00:13:06,753 Right, legs back, core. 300 00:13:06,920 --> 00:13:09,253 Christina, nice. Nice job. 301 00:13:09,423 --> 00:13:11,584 Big turn. I'm gonna do little something for her though. 302 00:13:11,658 --> 00:13:13,251 She didn't know this was coming. 303 00:13:13,427 --> 00:13:15,419 Good. Other side. Grab that towel… 304 00:13:15,596 --> 00:13:17,758 and keep going. Hee, hee! 305 00:13:17,931 --> 00:13:20,924 Surprised her. So right, you don't have a stability ball… 306 00:13:21,101 --> 00:13:22,467 on the road that's fine. 307 00:13:22,636 --> 00:13:25,299 I like her extension, though, big turn, pivoting on the feet. 308 00:13:25,472 --> 00:13:27,600 Good. Here's your last one. Nice. 309 00:13:29,176 --> 00:13:30,940 Let's get this party started. 310 00:13:31,111 --> 00:13:33,205 Post Activation Potentiation Upper Body. 311 00:13:33,380 --> 00:13:34,541 What are we gonna do exactly? 312 00:13:34,715 --> 00:13:36,684 We're gonna break it down into two complexes. 313 00:13:36,850 --> 00:13:39,615 What is a complex? It's a series of four movements… 314 00:13:39,786 --> 00:13:42,722 some power, some explosive, some isometric… 315 00:13:42,890 --> 00:13:44,222 we're gonna do four in a row. 316 00:13:44,391 --> 00:13:46,917 Then we're gonna take a break. Then we're gonna change the complex… 317 00:13:47,094 --> 00:13:48,824 into a different series of exercises. 318 00:13:48,996 --> 00:13:50,931 A completely different group of four exercises. 319 00:13:51,098 --> 00:13:53,863 There are no breaks between these groups of four. 320 00:13:54,034 --> 00:13:55,696 So here the first one is: 321 00:13:55,869 --> 00:13:57,701 Renegade row, and oh, by the way… 322 00:13:57,871 --> 00:14:00,705 the tip of the day is bring your swagger. All right? 323 00:14:00,874 --> 00:14:02,354 I want you guys to attack this thing. 324 00:14:02,509 --> 00:14:03,841 You need to hit the pause button. 325 00:14:04,011 --> 00:14:05,707 Hit it. I'm cool with that. Otherwise… 326 00:14:05,879 --> 00:14:07,879 don't come in here timid. You ready to go, dude? 327 00:14:08,048 --> 00:14:09,849 - I got swagger. - You guys are already ready. 328 00:14:09,950 --> 00:14:11,680 Our 45 seconds isn't even up yet. 329 00:14:11,852 --> 00:14:14,412 But let's get this thing going. I'm gonna get some dumbbells too. 330 00:14:14,421 --> 00:14:17,357 First move is called renegade row. 331 00:14:17,524 --> 00:14:19,823 All right. So you're gonna do a pushup, do a row. 332 00:14:19,993 --> 00:14:22,690 And a plank. We're gonna do two rows and then repeat. 333 00:14:22,863 --> 00:14:26,698 You got it? We're gonna do a total of ten alternating right and left. 334 00:14:26,867 --> 00:14:28,529 Now I'm picking a weight, I picked a weight here… 335 00:14:28,702 --> 00:14:30,330 that's 25, feels right for me. 336 00:14:30,504 --> 00:14:32,234 Too heavy. It will mess with your plank. 337 00:14:32,406 --> 00:14:34,486 Too light you won't get the most out of the exercise. 338 00:14:34,641 --> 00:14:36,234 What do you got weight wise there? 339 00:14:36,410 --> 00:14:37,434 Thirty. TONY: Thirty? 340 00:14:37,611 --> 00:14:38,772 Only 25. TONY: Twenty fives. 341 00:14:38,946 --> 00:14:39,970 ROBERT: I'm working with the bands. TONY: We'll talk about those… 342 00:14:40,147 --> 00:14:43,379 in a second with Christina. Here we go right away. Party is starting. 343 00:14:43,550 --> 00:14:46,384 Three, two, one, pushup. 344 00:14:47,854 --> 00:14:49,220 Row, row. 345 00:14:49,623 --> 00:14:50,716 Pushup. 346 00:14:50,891 --> 00:14:53,156 Row. Row. 347 00:14:53,327 --> 00:14:55,091 Nice. All right. 348 00:14:55,262 --> 00:14:57,128 I'll get in the game later. Let's see what Christina's doing… 349 00:14:57,297 --> 00:14:59,737 because I want everybody to know when they are traveling… 350 00:14:59,900 --> 00:15:02,495 you can still work really hard. Holding that plank… 351 00:15:02,669 --> 00:15:05,639 she is doing a little lat pull, just like that from the door. 352 00:15:05,806 --> 00:15:09,174 It's a different resistance, but it's a beautiful move. 353 00:15:09,343 --> 00:15:11,437 You see that? She's gotta pushup. 354 00:15:11,612 --> 00:15:13,205 One row then another row. 355 00:15:13,380 --> 00:15:15,372 Don't do a pushup in between the row moves. 356 00:15:15,549 --> 00:15:17,177 Ten. Everybody does ten. 357 00:15:17,351 --> 00:15:20,048 So you have to pick a dumbbell or a band that works for you. 358 00:15:21,555 --> 00:15:23,421 - How is that, you guys? ROBERT: Great. 359 00:15:23,590 --> 00:15:25,759 Get those out of your way. 360 00:15:25,959 --> 00:15:27,689 Plyo pushups. 361 00:15:27,861 --> 00:15:29,762 Everybody does six. Six times. 362 00:15:29,930 --> 00:15:31,090 You ready? CHRISTINA: Ready. 363 00:15:31,198 --> 00:15:34,635 No delay. It's, uh, hands down only no feet. 364 00:15:34,801 --> 00:15:36,667 Three, two, one. 365 00:15:36,837 --> 00:15:38,601 One. Two. 366 00:15:39,039 --> 00:15:41,008 Three. Four. 367 00:15:41,174 --> 00:15:43,075 Five. Six. Good. 368 00:15:43,076 --> 00:15:44,237 Ugh. All right. 369 00:15:44,411 --> 00:15:47,176 Now we're gonna do a little plank on a med ball. 370 00:15:47,347 --> 00:15:49,441 Christina doesn't have one. All right? 371 00:15:49,616 --> 00:15:51,676 So these guys have their med balls out. 372 00:15:53,520 --> 00:15:56,080 Good. Feet up on that bench. 373 00:15:56,256 --> 00:15:58,919 Rock and roll. Let's get this party started right away. 374 00:15:59,092 --> 00:16:01,561 Three, two, one, go. So… 375 00:16:02,663 --> 00:16:04,825 here's what's interesting when you… 376 00:16:04,998 --> 00:16:08,696 When you're doing a plank, your feet elevated. 377 00:16:08,869 --> 00:16:13,330 Now normally when you're in a plank, 60 seconds by the way… 378 00:16:13,507 --> 00:16:15,772 on the ground you don't have this butt rise here… 379 00:16:15,943 --> 00:16:17,784 but the butt is up because she's engaging… 380 00:16:17,945 --> 00:16:19,846 her abdominal muscles, her core, right? 381 00:16:20,013 --> 00:16:22,414 Keeping this flat. Same thing with the fellas. 382 00:16:22,583 --> 00:16:26,645 All right. You see Wayne over here. Just chilling. 383 00:16:26,820 --> 00:16:28,618 - Just relax. - I'm killing it. 384 00:16:28,789 --> 00:16:32,692 All right. So he's lifting his butt to create flatness here. 385 00:16:32,859 --> 00:16:35,556 What I don't want him to do is dump in the lower back, right. 386 00:16:35,729 --> 00:16:37,061 He's raising his legs up. 387 00:16:37,231 --> 00:16:38,961 He's causing stability here… 388 00:16:39,132 --> 00:16:43,570 working isometrics stability by driving his heels back. 389 00:16:43,737 --> 00:16:44,761 You got 15 more seconds. 390 00:16:44,938 --> 00:16:46,600 - Robert, how you feeling? ROBERT: Oh, it's killer. 391 00:16:46,773 --> 00:16:48,765 Look at this man. First move. 392 00:16:48,942 --> 00:16:50,342 First complex. 393 00:16:50,510 --> 00:16:52,376 The man's soaking wet. 394 00:16:52,546 --> 00:16:56,005 This stuff works really well. You got five more seconds. 395 00:16:56,183 --> 00:17:00,783 Good. Four, three, two, and one. 396 00:17:00,954 --> 00:17:02,980 Last move. First round. 397 00:17:03,156 --> 00:17:04,852 First complex. Here it is. 398 00:17:05,025 --> 00:17:07,460 Superman. So… 399 00:17:08,328 --> 00:17:11,787 we have these really fancy bars here, right? 400 00:17:11,965 --> 00:17:13,763 These weigh five pounds each. 401 00:17:13,934 --> 00:17:17,462 You got a broomstick at home. You've got that option or a towel. 402 00:17:17,638 --> 00:17:19,630 We're gonna be here for 45 seconds. 403 00:17:19,806 --> 00:17:22,207 It looks like this. 404 00:17:22,543 --> 00:17:24,478 I'm gonna get in the right spot. Here we go. 405 00:17:24,645 --> 00:17:28,309 Three, two and up. 406 00:17:31,018 --> 00:17:32,680 How high can you get your knuckles? 407 00:17:32,853 --> 00:17:34,617 How high can you get your heels? 408 00:17:34,788 --> 00:17:39,351 Now why are we putting this exercise at the end of this complex? 409 00:17:40,127 --> 00:17:43,757 Because in plank, right, first time, sphinx plank. 410 00:17:43,931 --> 00:17:45,763 We're working on engaging the front side. 411 00:17:46,133 --> 00:17:49,399 Now we're working on engaging the back side. 412 00:17:49,570 --> 00:17:51,131 WAYNE: Unh. - This is athletic training. 413 00:17:51,238 --> 00:17:53,400 Now, of course, big muscular guy here Wayne… 414 00:17:53,574 --> 00:17:56,203 I'd love his arms to be straighter, but he is fighting. 415 00:17:56,376 --> 00:17:58,743 He is working. He got fifteen more seconds. 416 00:17:58,912 --> 00:18:00,778 Look at Robert. 417 00:18:00,948 --> 00:18:02,868 - Doing work, baby. - Somebody's been practicing. 418 00:18:02,950 --> 00:18:05,249 Nice job, man. That's pretty good. 419 00:18:05,419 --> 00:18:06,580 Wait till the fourth one. 420 00:18:06,753 --> 00:18:12,192 Hey. Five, four, three, two, one. 421 00:18:12,359 --> 00:18:15,420 Good, Christina. Also don't lift the head. All right. 422 00:18:15,596 --> 00:18:18,156 Don't lift the head. I want that crown of the head going forward. 423 00:18:18,298 --> 00:18:22,099 So we're back to our renegade rows right away. You boys are ready? 424 00:18:22,269 --> 00:18:23,989 - Christina, you're ready? CHRISTINA: Ready. 425 00:18:24,104 --> 00:18:26,596 TONY: All right. So here we go. 426 00:18:27,241 --> 00:18:28,607 Here we go. Phew! 427 00:18:28,775 --> 00:18:31,210 I might jump into this one occasionally. 428 00:18:31,378 --> 00:18:33,609 Three, two, one, go. 429 00:18:33,780 --> 00:18:36,011 [GRUNTING] 430 00:18:36,183 --> 00:18:38,209 One. 431 00:18:39,653 --> 00:18:41,713 Two. 432 00:18:43,257 --> 00:18:44,953 Three. 433 00:18:46,493 --> 00:18:47,825 Four. 434 00:18:47,995 --> 00:18:49,896 Breathing. 435 00:18:53,233 --> 00:18:55,327 Six. 436 00:18:56,803 --> 00:18:58,431 Seven. 437 00:19:00,407 --> 00:19:01,773 Eight. 438 00:19:03,911 --> 00:19:05,470 Nine. 439 00:19:08,181 --> 00:19:09,683 Ten. 440 00:19:10,083 --> 00:19:11,915 Let's go. 441 00:19:13,220 --> 00:19:15,883 This is one hundred percent explosion. 442 00:19:16,056 --> 00:19:18,548 Six reps. We're gonna go now. 443 00:19:18,725 --> 00:19:20,405 - Are you ready? CHRISTINA & ROBERT: Ready. 444 00:19:20,527 --> 00:19:22,086 TONY: You got your swagger? - Swagger. 445 00:19:22,262 --> 00:19:24,629 TONY: Three, two, one, go. 446 00:19:24,798 --> 00:19:31,171 One, two, three, four, five, six, good. 447 00:19:32,172 --> 00:19:33,606 All right. 448 00:19:34,208 --> 00:19:37,667 Here comes the hold on the bench. 449 00:19:41,949 --> 00:19:44,714 So sixty seconds. 450 00:19:44,885 --> 00:19:46,444 - You ready? - Ready. 451 00:19:46,753 --> 00:19:48,483 [TONY CLEARS THROAT] 452 00:19:56,230 --> 00:19:59,359 TONY: Robert, is my back flat? - Flat and fantastic. 453 00:19:59,533 --> 00:20:01,468 - Is my butt up a little? - Looks good. 454 00:20:01,635 --> 00:20:03,797 - Leg straight? - Straight as a arrow. 455 00:20:03,971 --> 00:20:05,371 So here's the deal everybody. 456 00:20:07,074 --> 00:20:13,207 For this to work, the backs and knees to the sky. 457 00:20:13,647 --> 00:20:16,378 Quadriceps, the muscles in the front of your leg. 458 00:20:16,550 --> 00:20:19,019 Mildly contracted. 459 00:20:19,186 --> 00:20:23,624 Pulling my toes in toward my nose. 460 00:20:23,857 --> 00:20:25,792 Heels back. 461 00:20:25,959 --> 00:20:29,657 Elbows under the shoulders. 462 00:20:29,830 --> 00:20:33,631 Hands wide if you can get them, Robert. 463 00:20:35,202 --> 00:20:39,003 Belling button sucked in toward the spine. 464 00:20:39,940 --> 00:20:44,537 Marcus Elliott, the king, the master of P3… 465 00:20:44,878 --> 00:20:47,040 Peak Performance Project… 466 00:20:47,214 --> 00:20:50,082 says, "Find the relaxation in the exercise." 467 00:20:50,250 --> 00:20:52,947 - That comes with your breathe WAYNE: Phew! 468 00:20:53,120 --> 00:20:54,954 - …and your mind and your face. - Unh. 469 00:20:54,955 --> 00:20:58,255 Time's up. Superman time. 470 00:20:58,959 --> 00:21:00,723 Good. Good job, yeah. 471 00:21:00,894 --> 00:21:04,797 So last but not least, watch me suffer. 472 00:21:05,599 --> 00:21:09,798 Everybody, you wanna see me suffer, watch how hard this is for me. 473 00:21:09,970 --> 00:21:11,210 - Ready to go? CHRISTINA: Ready. 474 00:21:11,338 --> 00:21:13,136 - Ready. ROBERT: Let's go, Tony. 475 00:21:16,210 --> 00:21:18,873 Oh, Lord, here we go. 476 00:21:19,346 --> 00:21:21,212 We're up. 477 00:21:23,350 --> 00:21:25,683 Knuckles forward. 478 00:21:27,054 --> 00:21:29,023 Arms high. 479 00:21:30,224 --> 00:21:32,819 Second round first complex. 480 00:21:33,293 --> 00:21:35,057 [ALL GRUNTING] 481 00:21:35,229 --> 00:21:36,993 Straight arms. 482 00:21:40,100 --> 00:21:42,126 Lower back. You got lower back issues? 483 00:21:42,636 --> 00:21:44,195 It's gonna help. 484 00:21:49,743 --> 00:21:52,804 Swagger, baby. Swagger. 485 00:21:52,980 --> 00:21:55,006 ROBERT: Ah, bring it. 486 00:21:58,986 --> 00:22:03,924 Five, four, three, two, one. 487 00:22:05,158 --> 00:22:07,127 Got the swagger. 488 00:22:07,294 --> 00:22:09,388 [ALL SPEAK INDISTINCTLY] 489 00:22:12,165 --> 00:22:14,134 Whatever, here we go. 490 00:22:14,668 --> 00:22:16,796 Third one. We're halfway through. 491 00:22:17,237 --> 00:22:18,671 Let's go. Renegade rows. 492 00:22:20,440 --> 00:22:22,568 Now you have to decide. 493 00:22:22,743 --> 00:22:25,508 You want that same weight? Lighter weight? 494 00:22:25,679 --> 00:22:28,706 You got swagger but if you have to have smarts when you swagger. 495 00:22:28,882 --> 00:22:30,680 What do you got this time? 496 00:22:30,851 --> 00:22:34,344 - Dropping for form. - He's dropped down 10 whole pounds. 497 00:22:34,521 --> 00:22:37,389 Big strong guy. You know why he's strong? Because he's smart. 498 00:22:37,558 --> 00:22:38,856 We're gonna go. 499 00:22:39,026 --> 00:22:42,155 In three, two, one. 500 00:22:42,329 --> 00:22:43,888 Let's go Robert. 501 00:22:44,064 --> 00:22:45,532 Pull, pull. 502 00:22:45,699 --> 00:22:48,259 Nice. Now here's what I want him to do. 503 00:22:48,435 --> 00:22:52,065 As he's pulling, as he's pushing… 504 00:22:52,239 --> 00:22:55,505 I want him to go to his happy place. All right. 505 00:22:55,676 --> 00:22:59,408 And that is not fear. That comes from strength. 506 00:22:59,580 --> 00:23:01,640 Core's solid. You know the routine. 507 00:23:01,815 --> 00:23:02,839 You've done it before. 508 00:23:03,650 --> 00:23:05,744 And before you know it will be over, my man. 509 00:23:06,119 --> 00:23:07,314 So good. 510 00:23:07,487 --> 00:23:10,889 Crown of the head forward. Legs strong. 511 00:23:11,058 --> 00:23:12,788 Nice. Then we move on. 512 00:23:13,260 --> 00:23:16,958 All right? Right now this is the contraction. 513 00:23:17,130 --> 00:23:18,758 All right? This is the contraction. 514 00:23:18,932 --> 00:23:21,527 This is the resistance work that we're doing. 515 00:23:21,702 --> 00:23:24,262 Then we do the explosive stuff. 516 00:23:24,438 --> 00:23:27,306 Christina, how you doing? Nice. All ten. 517 00:23:27,474 --> 00:23:28,942 Get those weights out of the way. 518 00:23:29,543 --> 00:23:33,275 Time for your plyometrics. Here we go. 519 00:23:33,447 --> 00:23:38,784 Three, two, one, go. 520 00:23:39,286 --> 00:23:44,884 - One, two, three, four, five, six. - Unh. 521 00:23:45,058 --> 00:23:46,458 Nice. 522 00:23:46,627 --> 00:23:48,128 Get you med ball. 523 00:23:48,695 --> 00:23:50,493 Get you med ball. 524 00:23:51,965 --> 00:23:53,729 Get the stuff out of my way. 525 00:23:54,368 --> 00:23:56,928 Moving our way through the third round. 526 00:23:58,805 --> 00:24:01,365 - We in, Christina? - Ready. 527 00:24:01,542 --> 00:24:04,535 I'll join in to on this one. Here we go. 528 00:24:06,947 --> 00:24:10,543 We're all in on the clock. 529 00:24:15,188 --> 00:24:20,684 What I love about this sequence, this routine, philosophy of fitness… 530 00:24:20,861 --> 00:24:25,629 is that we're moving above and beyond and past… 531 00:24:26,934 --> 00:24:29,301 the number's on the scale. 532 00:24:29,469 --> 00:24:33,201 And the waistline measurements. 533 00:24:33,740 --> 00:24:36,209 How big my biceps are? 534 00:24:36,376 --> 00:24:41,212 And, you know, those are all great, ways to track your progress. 535 00:24:41,381 --> 00:24:43,407 WAYNE: Let's go Robert. ROBERT: Yeah. 536 00:24:43,584 --> 00:24:47,248 But here we're focusing on things… 537 00:24:47,421 --> 00:24:49,617 that helped you perform better… 538 00:24:49,790 --> 00:24:52,851 to be more powerful, to be more athletic… 539 00:24:53,026 --> 00:24:56,394 to be stronger, to be more flexible, right? 540 00:24:56,563 --> 00:24:58,259 And if that is your focus… 541 00:24:58,432 --> 00:25:01,231 the other numbers will happen automatically… 542 00:25:01,401 --> 00:25:03,427 without having them be the focus. 543 00:25:03,604 --> 00:25:08,065 Five, four, three, two and one. 544 00:25:09,710 --> 00:25:14,580 Now what's crazy is it's easy for me. I don't know. 545 00:25:14,748 --> 00:25:18,082 But the next one superman, horrible. 546 00:25:18,885 --> 00:25:20,683 My lower back needs to be stronger. 547 00:25:20,854 --> 00:25:21,935 - Robert? - You and me, man. 548 00:25:22,055 --> 00:25:24,015 - Just try to sweat more, dude. - You and me, man. 549 00:25:24,124 --> 00:25:26,116 - No, I'm just gonna, uh, spot you. - Heh. 550 00:25:26,293 --> 00:25:28,996 All right. I'm gonna talk about how good your form is. All right? 551 00:25:29,663 --> 00:25:31,359 So here we go. We're down. 552 00:25:31,532 --> 00:25:33,433 Last move. 553 00:25:34,568 --> 00:25:37,060 Three, two, one. Start the timer. 554 00:25:37,237 --> 00:25:39,536 Now for a big man like this, Robert… 555 00:25:39,706 --> 00:25:42,266 look at the height this guy's got on this bar. 556 00:25:42,442 --> 00:25:44,468 This thing is weighted. This is hard with a towel. 557 00:25:44,645 --> 00:25:46,773 It's hard with the band. He nearly hit me in the face. 558 00:25:46,947 --> 00:25:49,610 That is crazy. His lower back is so strong. 559 00:25:49,783 --> 00:25:51,752 Because he does this… 560 00:25:51,919 --> 00:25:53,410 because he's good at this… 561 00:25:53,587 --> 00:25:56,147 because he reaches it so high with his legs and his feet… 562 00:25:56,323 --> 00:26:00,761 he will never ever, if he keeps doing it, have lower back issues. 563 00:26:00,928 --> 00:26:02,419 It's just a nature of the movement. 564 00:26:02,596 --> 00:26:04,861 It's the nature of the combination of the movements. 565 00:26:05,032 --> 00:26:08,025 Now my good man here, Wayne… 566 00:26:08,201 --> 00:26:11,399 struggles, struggles, he's got great power. 567 00:26:11,572 --> 00:26:12,653 - Swagger. - Great strength. 568 00:26:12,806 --> 00:26:14,570 - Great, great strength. - Urgh. 569 00:26:14,741 --> 00:26:16,073 Come on now right here. 570 00:26:16,243 --> 00:26:19,042 I'm gonna help you a little bit, little bit, little bit of help. 571 00:26:19,212 --> 00:26:21,272 Three, two, and one. 572 00:26:22,316 --> 00:26:25,081 All right. So, you know, we could have got three ballerinas here… 573 00:26:25,252 --> 00:26:26,413 to make that look perfect. 574 00:26:26,587 --> 00:26:30,718 But the idea is you're using P.A.P. to work on your strengths… 575 00:26:31,158 --> 00:26:33,478 also work on your weaknesses. That's why it's beautiful. 576 00:26:33,627 --> 00:26:35,788 Keep up with the old man even though I've had breaks… 577 00:26:35,929 --> 00:26:38,249 let's face it, everybody at home, he's taking breaks. Yeah. 578 00:26:38,298 --> 00:26:39,994 Okay. So I'm down. 579 00:26:40,167 --> 00:26:41,897 You in? 580 00:26:44,705 --> 00:26:46,867 Three, two, one, go. 581 00:26:47,040 --> 00:26:50,033 [GRUNTING] 582 00:27:00,053 --> 00:27:02,284 Engage that core. 583 00:27:02,556 --> 00:27:03,751 Straighten those legs. 584 00:27:05,425 --> 00:27:07,894 Six, relax the face. 585 00:27:12,633 --> 00:27:14,431 Eight. 586 00:27:23,143 --> 00:27:25,212 I'm done. 587 00:27:27,014 --> 00:27:28,846 Plyo time. 588 00:27:31,985 --> 00:27:34,318 The classic P90X countdown… 589 00:27:34,488 --> 00:27:35,979 and we're gonna go… 590 00:27:36,156 --> 00:27:41,993 in five, four, three, two… 591 00:27:42,162 --> 00:27:48,466 One, two, three, four, five, six. 592 00:27:50,737 --> 00:27:52,262 Med ball. 593 00:27:54,908 --> 00:27:56,536 And we're gonna go… 594 00:27:56,710 --> 00:28:00,579 in five, four… 595 00:28:01,415 --> 00:28:04,476 three, two… 596 00:28:04,651 --> 00:28:06,279 and one. 597 00:28:06,453 --> 00:28:09,514 So I know I've said it a lot, but here's a little reminder. 598 00:28:10,691 --> 00:28:17,564 We know that dorsiflex and flex are the same thing, right? 599 00:28:18,365 --> 00:28:21,563 That's plantar flex. You see what I'm doing with my feet? 600 00:28:21,735 --> 00:28:25,399 Pointing plantar flex… 601 00:28:25,572 --> 00:28:29,168 flexing in the other direction, is dorsiflex. 602 00:28:29,343 --> 00:28:31,039 So… 603 00:28:31,211 --> 00:28:35,444 check to see if you feel like your lower back is dumping down. 604 00:28:36,016 --> 00:28:37,746 I am looking around. 605 00:28:37,918 --> 00:28:40,114 - Good, Robert. Butt squeezing? ROBERT: Yeah. 606 00:28:40,287 --> 00:28:41,949 - Tilt the pelvis in? ROBERT: Yeah. 607 00:28:42,122 --> 00:28:43,317 - TONY: Wayne, smile. - Ugh. 608 00:28:43,490 --> 00:28:46,858 TONY: Don't, don't do that, go like this. Yeah, man. 609 00:28:47,327 --> 00:28:52,322 Lower back's dumping, dude. Flex the quads. Flex the quads. 610 00:28:52,499 --> 00:28:54,195 - Come on, man. WAYNE: I'm bringing. 611 00:28:54,368 --> 00:28:56,337 - Heh. - I'm bringing. 612 00:28:56,503 --> 00:29:00,804 Ten, nine, eight, pull the heels in, pull the heels in, that will help. 613 00:29:00,974 --> 00:29:03,205 - Butt up, tilt the pelvis. - I got it. 614 00:29:03,377 --> 00:29:04,538 - Guess what? - I got it. 615 00:29:04,711 --> 00:29:06,236 TONY: We're done. 616 00:29:08,682 --> 00:29:10,241 Now good. 617 00:29:10,417 --> 00:29:12,753 Wayne suffered immensely as you might as well. 618 00:29:13,554 --> 00:29:15,614 Here we go. Superman time. 619 00:29:15,789 --> 00:29:18,884 Now we get to watch me suffer. 620 00:29:19,059 --> 00:29:22,325 - It's my favorite part. ROBERT: Yeah, love it. 621 00:29:22,496 --> 00:29:25,694 - Love it. Love it. Love it. - Look what I found. 622 00:29:25,866 --> 00:29:27,835 Got one of these at home? 623 00:29:28,001 --> 00:29:29,902 Here we go. 624 00:29:31,271 --> 00:29:34,639 Three, two, go. 625 00:29:41,048 --> 00:29:42,607 Height's great. 626 00:29:42,783 --> 00:29:44,877 Robert's got that. 627 00:29:45,052 --> 00:29:46,714 All right. 628 00:29:46,887 --> 00:29:49,220 As you reach don't crunch the neck up. 629 00:29:49,389 --> 00:29:51,824 Separate the shoulders. 630 00:29:53,193 --> 00:29:56,425 All I want you to do is keep your hands… 631 00:29:56,597 --> 00:29:58,088 and toes off the floor at first. 632 00:29:58,932 --> 00:30:01,367 You get height later. 633 00:30:02,836 --> 00:30:04,236 [TONY GRUNTS] 634 00:30:04,404 --> 00:30:06,532 Fists forward. Knuckles up. 635 00:30:06,873 --> 00:30:09,809 Heels up. Fists forward. Knuckles up. 636 00:30:09,977 --> 00:30:11,605 Heels up. 637 00:30:11,778 --> 00:30:14,043 Fists forward. Knuckles up. Heels up. 638 00:30:14,214 --> 00:30:15,978 Crown of the head forward. 639 00:30:16,149 --> 00:30:18,846 Four, three, two. 640 00:30:22,990 --> 00:30:25,084 Halfway point, boys and girls. 641 00:30:25,259 --> 00:30:27,160 Nice. CHRISTINA: Good job. 642 00:30:27,327 --> 00:30:29,660 - Yes. - Look at this. 643 00:30:29,830 --> 00:30:32,857 This is what most people look like when they've just finish the 10K. 644 00:30:33,033 --> 00:30:37,994 All right. That happens in your house in front of your TV set. 645 00:30:38,505 --> 00:30:40,133 Good job, man. 646 00:30:40,774 --> 00:30:42,436 TONY: They're taking their breaks. They're getting their towels ready. 647 00:30:42,609 --> 00:30:44,475 We're gonna talk about that right now. 648 00:30:44,645 --> 00:30:47,774 So you guys ready? Got them up there? 649 00:30:48,682 --> 00:30:51,345 Now right here doing this for the first time… 650 00:30:51,919 --> 00:30:54,519 hit that pause button because you don't have your towels ready. 651 00:30:54,621 --> 00:30:57,591 They've learn right here now to prepare them. 652 00:30:57,758 --> 00:30:58,885 Roll it up, right? 653 00:30:59,059 --> 00:31:02,621 [HUMS] 654 00:31:02,796 --> 00:31:06,324 I spray here and here. Here and here. 655 00:31:06,500 --> 00:31:10,733 I loop it over the bar, index finger. 656 00:31:10,904 --> 00:31:12,873 See, I'm wrapping around with three fingers. 657 00:31:13,040 --> 00:31:14,872 That's where the bar goes. 658 00:31:15,042 --> 00:31:17,671 If you do the forehand wrap you're gonna slide down. 659 00:31:17,844 --> 00:31:20,279 This is the anti-slide technique. I think of everything. 660 00:31:22,082 --> 00:31:24,745 - Okay. So ready to go? - Ready. 661 00:31:24,918 --> 00:31:28,411 Christina's ready. Our time is up. 662 00:31:28,589 --> 00:31:29,818 I'm over here. You guys ready? 663 00:31:29,990 --> 00:31:32,824 Robert is writing down his success… Look at this. 664 00:31:32,993 --> 00:31:35,326 Do we see what Robert has done to the floor? 665 00:31:35,495 --> 00:31:37,225 What a mess. 666 00:31:37,397 --> 00:31:39,558 So you're gonna go up. I showed you the hand technique. 667 00:31:39,700 --> 00:31:41,328 I showed you where to wet the towels. 668 00:31:41,501 --> 00:31:43,970 Your maximum is always ten. All right. No more than that. 669 00:31:44,137 --> 00:31:45,505 If you don't get ten, who cares. 670 00:31:45,839 --> 00:31:48,809 Start the second complex first move, here we go. 671 00:31:48,976 --> 00:31:51,411 Ten, if you can do them. Three, two, one. 672 00:31:51,578 --> 00:31:53,979 One, two… 673 00:31:54,414 --> 00:31:59,409 three, four, halfway for me. 674 00:32:08,629 --> 00:32:11,998 Ten. Next move right away. Medicine ball pikes. 675 00:32:12,332 --> 00:32:16,064 This is a core move. It's explosive. It's not like the traditional pike. 676 00:32:16,236 --> 00:32:19,206 It sounds like it because it's in the title, but it's different. 677 00:32:19,373 --> 00:32:22,309 Are you ready? You guys? 678 00:32:22,476 --> 00:32:25,173 I'm gonna cue it first time, I'll join you later. 679 00:32:25,345 --> 00:32:27,280 Ten times. The ball doesn't go passed here. 680 00:32:27,447 --> 00:32:29,040 We're gonna go, go. 681 00:32:29,216 --> 00:32:31,082 One, two… 682 00:32:31,251 --> 00:32:34,187 three, go, four, five… 683 00:32:34,354 --> 00:32:38,416 six, seven, eight, nine… 684 00:32:38,592 --> 00:32:39,787 and ten. 685 00:32:39,960 --> 00:32:44,398 Christina, strongest abs for a mother who had five children plus twins. 686 00:32:44,865 --> 00:32:47,164 All right. So here we go. Step up hammer press. 687 00:32:47,834 --> 00:32:49,894 Right away. 688 00:32:50,070 --> 00:32:52,869 Get a very sturdy strong bench. 689 00:32:53,040 --> 00:32:56,943 We have these fancy plyometric stands. 690 00:32:57,678 --> 00:33:01,308 Get a weight that you like. Here we go. 691 00:33:02,282 --> 00:33:04,979 So right leg up. 692 00:33:05,152 --> 00:33:07,353 Hammer curl press. I want more energy in this foot up… 693 00:33:07,521 --> 00:33:08,614 than the one that's down, bend the knee slightly. 694 00:33:08,789 --> 00:33:09,950 - Are we ready to go? - Ready. 695 00:33:10,123 --> 00:33:11,250 - ROBERT: Let's go. - Wayne. 696 00:33:11,425 --> 00:33:13,621 - WAYNE: Yeah. - Wayne. 697 00:33:13,794 --> 00:33:15,820 You're holding up America, Wayne. 698 00:33:15,996 --> 00:33:17,931 Got it. Got it. Got it. 699 00:33:18,098 --> 00:33:20,158 Three, two, one. 700 00:33:20,334 --> 00:33:22,530 Up and press and down. 701 00:33:23,170 --> 00:33:26,607 Up and press and down. 702 00:33:26,773 --> 00:33:28,605 Up and press and down. 703 00:33:28,775 --> 00:33:31,370 I hate to stop but there's important things I got to talk about. 704 00:33:31,545 --> 00:33:34,242 First of all, Christine, bend that knee a little bit, all right. 705 00:33:34,414 --> 00:33:35,746 Now you can put energy here. 706 00:33:35,916 --> 00:33:38,715 Feel like you're almost gonna step up. Good. 707 00:33:38,885 --> 00:33:42,617 Because of the bands she's got to do a standard curl. All right with me. 708 00:33:42,789 --> 00:33:44,314 Hard to do hammer here. 709 00:33:44,491 --> 00:33:46,960 Actually in the second round I'll show you trick. All right? 710 00:33:47,127 --> 00:33:48,652 Good, five and five, switch at five. 711 00:33:49,763 --> 00:33:54,098 Nice, Robert. No sway here. Energy there. 712 00:33:54,268 --> 00:33:57,363 Good. Almost as if you can stand up on that thing, that's pretty tall. 713 00:33:57,537 --> 00:34:00,166 - You get both sides? ROBERT: I did. 714 00:34:00,607 --> 00:34:02,672 Write down your weight. 715 00:34:02,843 --> 00:34:04,675 Roller angel. Feels like a break, it's not. 716 00:34:04,845 --> 00:34:07,337 All right. So get your foam rollers. 717 00:34:07,514 --> 00:34:09,847 Get your stuff out of the way. 718 00:34:10,517 --> 00:34:12,247 I'm gonna talk about this one. 719 00:34:12,419 --> 00:34:15,218 Everybody immediately, no time. 720 00:34:15,389 --> 00:34:17,051 Swagger means move. 721 00:34:17,224 --> 00:34:23,425 We're gonna start Robert, in five, four, three, two, on your back. 722 00:34:23,597 --> 00:34:25,532 Good. This is not a relaxation time… 723 00:34:25,699 --> 00:34:27,395 get your hands as close as your elbows. 724 00:34:27,568 --> 00:34:29,400 Get your hands and bend them more, bend them. 725 00:34:29,570 --> 00:34:31,090 - Feel the difference? - Unh. Oh, yeah. 726 00:34:31,205 --> 00:34:34,403 Tilt your pelvis up so that your lower back is not floating up. 727 00:34:34,575 --> 00:34:37,044 I don't wanna see that little arc in the lower back. 728 00:34:37,911 --> 00:34:40,676 Look how tight Wayne is. I'm gonna change things here. 729 00:34:41,348 --> 00:34:43,340 All right. Go. 730 00:34:43,517 --> 00:34:45,247 Elbows close. Get them close. 731 00:34:45,419 --> 00:34:46,580 - You feel this push? - Yeah. 732 00:34:46,753 --> 00:34:49,552 I want you to do this on your own without me. Go. 733 00:34:49,723 --> 00:34:51,954 Give me the bridge. No space here. See that space? 734 00:34:52,125 --> 00:34:53,753 So tilt your pelvis up. 735 00:34:53,927 --> 00:34:56,363 Is that ten? Nice. 736 00:34:56,430 --> 00:34:58,399 All right. Here we go. 737 00:34:58,565 --> 00:35:00,898 Towel pull ups already. Ha, ha! 738 00:35:01,068 --> 00:35:02,832 - You're ready? - Ready. 739 00:35:03,003 --> 00:35:04,494 TONY: Robert? ROBERT: Ready. 740 00:35:04,671 --> 00:35:06,765 TONY: Christina? Wayne? CHRISTINA & WAYNE: Ready. 741 00:35:06,940 --> 00:35:09,671 You can't do ten, no big deal, write it down. 742 00:35:09,843 --> 00:35:12,677 Three, two, one. Ready, set, go. 743 00:35:12,846 --> 00:35:15,247 One, two… 744 00:35:15,415 --> 00:35:17,316 three, four… 745 00:35:18,151 --> 00:35:21,053 five, six… 746 00:35:21,221 --> 00:35:24,521 seven, eight… 747 00:35:24,691 --> 00:35:28,219 nine, ten. Good. 748 00:35:28,395 --> 00:35:32,093 How high can you get your chin past your hands? 749 00:35:32,266 --> 00:35:36,136 It's only forehead or nose whatever, but get those hands down there. 750 00:35:37,004 --> 00:35:39,838 Speed's the key, right away. 751 00:35:40,007 --> 00:35:41,927 Three, two, one, without the ball. Christina, go. 752 00:35:44,011 --> 00:35:45,570 Go. Quickly. Quickly. 753 00:35:45,746 --> 00:35:49,547 Quickly. Quickly. Three, four, five for Christina. 754 00:35:49,716 --> 00:35:50,809 Six, faster. 755 00:35:50,984 --> 00:35:52,043 Seven, faster. 756 00:35:52,219 --> 00:35:53,744 Eight, two more quick. 757 00:35:53,921 --> 00:35:55,685 Explode, go. Good. 758 00:35:55,856 --> 00:35:56,983 Nice job. 759 00:35:57,157 --> 00:35:59,226 That's the speed, all right. 760 00:36:00,194 --> 00:36:02,186 Step-up hammer press. 761 00:36:02,362 --> 00:36:04,661 I'll get Wayne, is this your, uh, stool, Wayne? 762 00:36:04,831 --> 00:36:07,112 - Yes, sir. Thank you. - This the right spot for you, man? 763 00:36:07,267 --> 00:36:10,169 - WAYNE: Yes, sir. - All right. 764 00:36:10,337 --> 00:36:11,896 I'm gonna do this side. 765 00:36:12,072 --> 00:36:15,167 We know what to do. I can still cue and go. 766 00:36:15,342 --> 00:36:16,366 We got a lot of stuff. 767 00:36:16,543 --> 00:36:17,772 We're gonna go… 768 00:36:17,945 --> 00:36:24,715 in five, four, three, two, go. 769 00:36:24,985 --> 00:36:26,248 One for me. 770 00:36:28,088 --> 00:36:29,716 Two. 771 00:36:29,890 --> 00:36:31,756 So… Three. 772 00:36:31,925 --> 00:36:37,990 I'm pressing down with this right foot, four, which helps me engage my core. 773 00:36:38,966 --> 00:36:41,663 Five. Switching side. 774 00:36:41,835 --> 00:36:44,930 Whole foot on, press down. Bend that back leg. 775 00:36:45,906 --> 00:36:48,137 One. Breathing. 776 00:36:49,109 --> 00:36:52,341 Two. Relaxations in the face and the breath. 777 00:36:52,512 --> 00:36:54,037 Three. 778 00:36:54,214 --> 00:36:55,876 Eyes forward. 779 00:36:59,953 --> 00:37:01,251 Five. 780 00:37:01,421 --> 00:37:04,016 Nice work. That's me. I'm done. 781 00:37:04,191 --> 00:37:07,127 Okay. Roller angel. 782 00:37:07,294 --> 00:37:09,957 Get your… Get your, uh, foam roller. 783 00:37:10,130 --> 00:37:11,530 I got that. 784 00:37:13,467 --> 00:37:15,493 I'll join in. 785 00:37:18,105 --> 00:37:20,472 Ready to go? ALL: Ready. 786 00:37:21,842 --> 00:37:23,367 [ROBERT GRUNTS] 787 00:37:25,178 --> 00:37:28,910 Now what I'm trying to do here is pelvis up, up, up, up, up. 788 00:37:29,082 --> 00:37:31,449 That's in my way. 789 00:37:31,818 --> 00:37:33,514 [GRUNTS] 790 00:37:33,887 --> 00:37:36,118 Christina has the toughest job of all… 791 00:37:36,290 --> 00:37:40,091 because she is trying to get her lower back up against that door… 792 00:37:40,260 --> 00:37:43,355 while trying to scrape her elbows, forearms, wrists… 793 00:37:43,530 --> 00:37:45,931 and back of her hands against that door. 794 00:37:46,099 --> 00:37:49,001 Now if you're flexible this feels like a break, lucky you. 795 00:37:49,169 --> 00:37:50,501 But for the rest of us… 796 00:37:50,671 --> 00:37:52,111 especially Wayne… WAYNE: Yeah. 797 00:37:52,239 --> 00:37:53,840 - …this thing is murder. WAYNE: Murder. 798 00:37:53,974 --> 00:37:56,739 But we're trying to get really strong muscular guys more open. 799 00:37:56,910 --> 00:37:58,645 That's what this is all about. 800 00:37:58,846 --> 00:38:01,611 Here we go. End of that one. 801 00:38:01,782 --> 00:38:03,045 Towel pull ups. 802 00:38:03,217 --> 00:38:06,187 Robert, let me take the middle one. I'll take the middle one. 803 00:38:06,353 --> 00:38:07,912 ROBERT: I get something for you, Tony. 804 00:38:08,088 --> 00:38:10,683 What do you got? Oh, that's funny. That's funny. 805 00:38:10,858 --> 00:38:12,554 You know what? I'm teeny but powerful. 806 00:38:12,726 --> 00:38:14,486 I might look small but I'm stronger than you. 807 00:38:14,628 --> 00:38:16,756 Let's go. Let's get this complex going. 808 00:38:16,930 --> 00:38:20,162 Need the stool. Wise guy. I know who put you up to that one. 809 00:38:20,334 --> 00:38:21,859 Three, two, one. 810 00:38:22,035 --> 00:38:24,527 Let me try to make it pretty. Watch the leg split. 811 00:38:24,705 --> 00:38:28,267 One, two, here's a no kip variety. 812 00:38:29,409 --> 00:38:30,468 Something to aspire to. 813 00:38:31,044 --> 00:38:34,037 [WAYNE GRUNTING] 814 00:38:38,819 --> 00:38:41,414 Watch my hands, where they go. 815 00:38:41,588 --> 00:38:42,817 [GRUNTS] 816 00:38:43,490 --> 00:38:45,759 [YAWNS] 817 00:38:46,894 --> 00:38:48,522 Medicine ball pike. 818 00:38:48,695 --> 00:38:50,976 I'm gonna join the party. Throw me an egg. Will you, dude? 819 00:38:51,965 --> 00:38:53,399 I'm small. 820 00:38:53,567 --> 00:38:55,934 Oh, you can throw it. That's cool. Very kind of you. 821 00:38:56,103 --> 00:38:58,129 Get that out of the way. 822 00:38:58,805 --> 00:39:01,400 Here we go. Fast. 823 00:39:01,575 --> 00:39:03,976 Three, two, one, go. 824 00:39:04,144 --> 00:39:08,309 One, two, three, four… 825 00:39:09,149 --> 00:39:12,881 five, six, seven… 826 00:39:13,053 --> 00:39:17,616 eight, nine, ten. 827 00:39:18,692 --> 00:39:21,890 As you can see I'm not very good at those either. 828 00:39:22,062 --> 00:39:23,820 That's okay. 829 00:39:23,997 --> 00:39:27,058 Step ups. All right. So get your bench out. 830 00:39:28,235 --> 00:39:29,316 So, what was your weight… 831 00:39:29,469 --> 00:39:31,233 - …the first time? - 25. 832 00:39:31,405 --> 00:39:32,566 - Second time? - 25. 833 00:39:32,739 --> 00:39:33,934 - Third time? - 25. 834 00:39:34,107 --> 00:39:36,008 - Nice. Robert? ROBERT: I'm stepping. 835 00:39:36,176 --> 00:39:38,338 - I'm doing the right thing, Tony. - Good man. 836 00:39:38,512 --> 00:39:40,592 - Christina, that band worked for you? - Yes, indeed. 837 00:39:40,681 --> 00:39:42,673 You got variety over here. All right. Good. 838 00:39:42,849 --> 00:39:44,511 Let's go now. 839 00:39:44,685 --> 00:39:49,123 Three, two, go. Nice. 840 00:39:49,523 --> 00:39:51,185 Good. 841 00:39:52,926 --> 00:39:57,421 Now, it goes to show you that tremendous muscle… 842 00:39:57,598 --> 00:40:02,093 doesn't always necessarily come from lifting heavy weights, right? 843 00:40:02,269 --> 00:40:05,239 You can go to the gym and do that bench press all day long. 844 00:40:05,405 --> 00:40:08,739 What's great about this for Wayne is it's variety in your fitness, right? 845 00:40:08,909 --> 00:40:11,140 It's smart training, not heavy training. 846 00:40:11,311 --> 00:40:13,644 - Also nutrition. Right? - Makes you an athlete. 847 00:40:13,814 --> 00:40:16,374 You eating from that power guide that, uh, food guide? 848 00:40:16,550 --> 00:40:18,849 - Yeah. - Nice. Watch the arch in the back. 849 00:40:19,019 --> 00:40:20,715 Good. Bend the back knee. Put energy there. 850 00:40:20,887 --> 00:40:22,327 - What number are you on? - Last one. 851 00:40:22,389 --> 00:40:23,823 - Push down. - Ugh. 852 00:40:23,991 --> 00:40:25,892 Good job. Awesome. Okay. 853 00:40:26,660 --> 00:40:28,253 Now we do the roller angel. 854 00:40:30,030 --> 00:40:31,555 [SPEAKS INDISTINCTLY] 855 00:40:31,965 --> 00:40:33,558 We're doing real fitness. 856 00:40:34,101 --> 00:40:36,570 Okay. So roller angel. 857 00:40:36,737 --> 00:40:39,002 I wanna work with Christina this time, all right? 858 00:40:39,673 --> 00:40:41,266 So here's the deal. 859 00:40:41,842 --> 00:40:44,778 I'm gonna… Uh, no space. Rock and roll. Let's see you do it. 860 00:40:44,945 --> 00:40:48,643 Is this band in your way? I'll move that out of your way. 861 00:40:48,815 --> 00:40:50,147 Good. There you go. 862 00:40:50,317 --> 00:40:54,254 So elbow, forearm, wrists, get the wrists. 863 00:40:54,421 --> 00:40:56,390 That's the one spot that's hardest for you, right? 864 00:40:56,557 --> 00:40:58,150 So focus on the wrists. 865 00:40:58,325 --> 00:41:01,625 Elbows are easy for most people, but back of the hand and the wrists, good. 866 00:41:01,795 --> 00:41:03,855 Push the wrists. Push the wrists. 867 00:41:04,031 --> 00:41:06,728 Oh, oh! See how the space opened up, tilt the pelvis. 868 00:41:06,900 --> 00:41:08,892 Good. See the change. Keep going. 869 00:41:09,069 --> 00:41:11,732 No space. No space. What number you're on? No space. 870 00:41:11,905 --> 00:41:13,703 Keep going. Keep going. Reach up. 871 00:41:13,874 --> 00:41:16,343 Bring those elbows down lower. That's when that space appears. 872 00:41:16,510 --> 00:41:18,911 Good. All the way down, way down. Keep it there. Good. 873 00:41:20,547 --> 00:41:23,142 - Last round. WAYNE: Last round. 874 00:41:23,317 --> 00:41:24,751 Last round. 875 00:41:25,786 --> 00:41:29,723 We're gonna go now last round. 876 00:41:29,890 --> 00:41:31,950 You ready to go, girl? All right. 877 00:41:32,125 --> 00:41:34,924 I want you to back away from that wall more. 878 00:41:35,462 --> 00:41:37,226 Christina? 879 00:41:37,397 --> 00:41:39,332 - Oh, you got the yellow already. - Yes. 880 00:41:39,499 --> 00:41:40,831 I was gonna give you something. 881 00:41:41,001 --> 00:41:42,401 - You already got the yellow. - Heh. 882 00:41:42,536 --> 00:41:44,256 - You want me over here again, dude? - Sure. 883 00:41:44,338 --> 00:41:46,398 Why don't you go into middle. I'll go over here. 884 00:41:46,573 --> 00:41:48,838 You get the glory. 885 00:41:49,476 --> 00:41:51,916 You get the glory, that way people can see you use the assist. 886 00:41:52,079 --> 00:41:53,411 We're gonna go now. Get it up. 887 00:41:53,580 --> 00:41:54,980 No delay. 888 00:41:55,148 --> 00:41:56,308 Living the dream, here we go. 889 00:41:56,350 --> 00:41:57,431 How many you've been doing? 890 00:41:57,584 --> 00:41:59,280 - You've been doing ten each time? - Yes. 891 00:41:59,453 --> 00:42:01,786 - Doing ten again. - All right. Good, man. 892 00:42:01,955 --> 00:42:05,187 So this is so folks at home can see how the pull up assists works. 893 00:42:05,359 --> 00:42:07,624 We're all gonna go. Christine has started without us. 894 00:42:07,794 --> 00:42:09,228 She's not waiting for us. 895 00:42:09,396 --> 00:42:11,592 Ready, three, two, one, go. 896 00:42:12,900 --> 00:42:15,893 [ALL GRUNTING] 897 00:42:29,883 --> 00:42:31,215 WAYNE: Good job, man. 898 00:42:32,019 --> 00:42:33,220 TONY: Nice. 899 00:42:33,554 --> 00:42:35,989 Medicine ball pikes. Here we go. 900 00:42:36,156 --> 00:42:38,284 High speed. I got that. 901 00:42:38,458 --> 00:42:41,428 No, I don't have that. I can't reach that high. 902 00:42:41,595 --> 00:42:43,564 [SPEAKS INDISTICLY] 903 00:42:43,730 --> 00:42:46,131 Thanks. Thanks, swagger man. 904 00:42:46,300 --> 00:42:48,360 Let's go, Robert. 905 00:42:48,535 --> 00:42:50,561 Christina's ready. 906 00:42:51,505 --> 00:42:54,134 So I haven't messed with you yet on this one, have I? 907 00:42:54,308 --> 00:42:56,788 - Oh, you're messing with me. - I'll take a seat while I do it. 908 00:42:56,877 --> 00:42:58,277 Go away, go mess with somebody else. 909 00:42:58,445 --> 00:43:00,046 - Nope, it's you and only you. - Come on. 910 00:43:00,113 --> 00:43:01,513 Three, two, one, go. 911 00:43:01,682 --> 00:43:04,948 One, two, three, four. 912 00:43:05,118 --> 00:43:06,439 I can't make it better than that. 913 00:43:06,520 --> 00:43:08,421 I can't make it better than that, to go fast. 914 00:43:08,622 --> 00:43:09,715 Good. Three more. 915 00:43:09,890 --> 00:43:12,359 Perfect. Oh, yeah. 916 00:43:13,493 --> 00:43:15,121 And a little bonus… 917 00:43:15,295 --> 00:43:16,593 at the end. 918 00:43:16,763 --> 00:43:18,231 - You are gross, man… - Thank you. 919 00:43:18,398 --> 00:43:19,996 In a good way. 920 00:43:20,167 --> 00:43:22,033 Step up hammer. 921 00:43:22,269 --> 00:43:24,135 Pressy, press, press. 922 00:43:24,304 --> 00:43:26,000 Here we go, go. 923 00:43:26,173 --> 00:43:27,573 What weight this time, final round? 924 00:43:27,674 --> 00:43:29,438 - What feels right for you, Robert? - 20 sounds good to me. 925 00:43:29,610 --> 00:43:31,841 - Twenty? Wayne? - Twenty-five. 926 00:43:32,012 --> 00:43:34,572 You going up again in the last one. Nice. 927 00:43:34,748 --> 00:43:37,081 - Good. Twenty-fives for you. ROBERT: Twenty-fives for me. 928 00:43:37,251 --> 00:43:38,810 Nice. 929 00:43:38,986 --> 00:43:40,113 - You get with that band? - It's heavy. 930 00:43:40,287 --> 00:43:41,311 All right, heh. 931 00:43:41,488 --> 00:43:43,923 ROBERT: Last one. Last one. TONY: All right. 932 00:43:44,091 --> 00:43:47,425 All right. There you go. Let's go. Time to go. 933 00:43:48,862 --> 00:43:51,182 - I'll join you in this one too. WAYNE: This is it, Robert. 934 00:43:51,231 --> 00:43:52,529 Here we go. 935 00:43:52,699 --> 00:43:54,133 [GRUNTS] 936 00:43:54,301 --> 00:43:56,099 Right foot forward. Three, two, one. 937 00:43:56,270 --> 00:43:58,398 Bend that knee, push down. 938 00:44:04,511 --> 00:44:05,832 Three. Pull your belly button in. 939 00:44:07,014 --> 00:44:08,505 Four. Breathe. 940 00:44:09,116 --> 00:44:10,846 Engage your core. 941 00:44:11,285 --> 00:44:13,045 ROBERT: Oh, yeah. WAYNE: Oh, yeah. We got it. 942 00:44:13,587 --> 00:44:15,749 Other side right away. 943 00:44:16,356 --> 00:44:19,349 [ALL GRUNTING] 944 00:44:21,728 --> 00:44:23,026 Swagger baby! 945 00:44:23,196 --> 00:44:24,892 ROBERT: Swagger. TONY: Come on now. 946 00:44:25,499 --> 00:44:27,058 Go get it. 947 00:44:34,775 --> 00:44:36,710 Roller angel time. 948 00:44:38,278 --> 00:44:39,769 All right. 949 00:44:39,947 --> 00:44:42,178 - Get on down there. ROBERT: Last move. 950 00:44:42,349 --> 00:44:43,715 Last move. TONY: This is it. 951 00:44:43,884 --> 00:44:45,045 - Nice, man. - Nice, man. 952 00:44:45,219 --> 00:44:46,812 - Look at you, dude. - Oh, yeah. 953 00:44:46,987 --> 00:44:49,855 - Trying to find a dry spot on that shirt. ROBERT: Oh, good luck. 954 00:44:50,023 --> 00:44:51,423 So… 955 00:44:51,592 --> 00:44:54,528 I'm gonna show you Robert here because he's pretty open, all right? 956 00:44:54,695 --> 00:44:56,357 Been doing this for a while. 957 00:44:56,530 --> 00:44:58,692 - Ready? 10 reps everybody. - Ready. 958 00:44:58,866 --> 00:45:00,835 30 seconds, whatever happens first. 959 00:45:01,001 --> 00:45:02,230 Good. Now… 960 00:45:02,402 --> 00:45:05,304 see the backs of your hands, how far away they are from the floor? 961 00:45:05,472 --> 00:45:07,304 Forget about your elbows. Put your back… 962 00:45:07,474 --> 00:45:09,114 back of your hands close to that thing. 963 00:45:09,276 --> 00:45:10,403 Here. 964 00:45:10,577 --> 00:45:11,636 Right. 965 00:45:11,812 --> 00:45:13,474 Think wrists, hands. 966 00:45:13,647 --> 00:45:15,707 Wrists, hands. 967 00:45:16,250 --> 00:45:17,274 Good. 968 00:45:17,451 --> 00:45:19,181 Good. Good. Good. That's it. 969 00:45:19,353 --> 00:45:21,481 Bend the elbows more though. You can bend them more… 970 00:45:21,655 --> 00:45:23,095 get the hands closer to your head. 971 00:45:23,257 --> 00:45:24,316 Good. Reach. 972 00:45:25,826 --> 00:45:27,385 Look at the face. That's too much face. 973 00:45:27,561 --> 00:45:29,553 Get rid of that face, dude, relax this. 974 00:45:29,730 --> 00:45:32,132 Relaxations in the face. Nice. 975 00:45:33,066 --> 00:45:35,058 Hello! 976 00:45:35,235 --> 00:45:36,760 Christina… 977 00:45:36,937 --> 00:45:39,099 on fire with the bands. 978 00:45:39,273 --> 00:45:40,935 Awesome. Robert… 979 00:45:41,108 --> 00:45:44,272 - …standing up, dude. Beautiful. - Yeah. 980 00:45:45,212 --> 00:45:47,477 Oh, that is the nastiest… 981 00:45:47,648 --> 00:45:50,880 group of people I'd ever hugged in my life. 982 00:45:51,051 --> 00:45:55,455 That is wrong. All right. So let's shake that out. 983 00:45:56,657 --> 00:45:58,922 Giant sweaty men. 984 00:45:59,092 --> 00:46:00,958 That's disgusting. 985 00:46:01,128 --> 00:46:03,393 Shakers. All right? 986 00:46:03,564 --> 00:46:05,294 Good job. 987 00:46:06,233 --> 00:46:07,701 See this? 988 00:46:07,868 --> 00:46:10,804 That looks like he just finished a race. Looks like… 989 00:46:10,971 --> 00:46:13,372 he just did a cardio workout, he didn't though. 990 00:46:13,540 --> 00:46:15,065 That was a strength workout. 991 00:46:15,242 --> 00:46:17,143 That was an explosive power workout. 992 00:46:17,311 --> 00:46:19,041 That was a range of motion workout. 993 00:46:19,212 --> 00:46:20,737 That was an athletic workout. 994 00:46:20,914 --> 00:46:24,214 That was everything right there, those complexes P.A.P… 995 00:46:24,384 --> 00:46:26,376 that is where the magic is, boys and girls. 996 00:46:26,553 --> 00:46:28,647 That's why it's here, it's brand new. 997 00:46:28,822 --> 00:46:31,621 All right. They've started the huggers. 998 00:46:32,893 --> 00:46:35,192 Nice. So… 999 00:46:35,929 --> 00:46:38,592 - We did it guys. WAYNE: Yeah. We did it. 1000 00:46:38,765 --> 00:46:40,495 I got two words to say… 1001 00:46:40,667 --> 00:46:45,002 result and recovery, add a third word formula. All right? 1002 00:46:45,172 --> 00:46:48,074 Nice. All right. Some twisters. 1003 00:46:49,376 --> 00:46:51,311 Yeah, you earned it, man. You earned it. 1004 00:46:52,212 --> 00:46:53,942 You know what's really neat… 1005 00:46:54,681 --> 00:46:57,082 is that we've got, uh… 1006 00:46:57,250 --> 00:46:59,690 we've got all the ingredients, there's so many companies… 1007 00:46:59,853 --> 00:47:01,788 that make just fitness products… 1008 00:47:01,955 --> 00:47:04,220 some good, some not so good, right? 1009 00:47:04,391 --> 00:47:07,623 Shake it out. We're gonna do a little neuro-integrated stretching. 1010 00:47:07,794 --> 00:47:10,958 We're gonna use the balls, the stability balls. 1011 00:47:11,131 --> 00:47:12,155 But here at Beachbody… 1012 00:47:13,133 --> 00:47:15,068 we're fans of our customers. 1013 00:47:15,235 --> 00:47:16,863 We want them to come back… 1014 00:47:17,037 --> 00:47:19,597 so if we sell you a piece of crap… 1015 00:47:19,773 --> 00:47:21,935 so that we make money, we don't see you again. 1016 00:47:22,109 --> 00:47:24,544 But what we've done is we've added… 1017 00:47:24,711 --> 00:47:26,612 you know, state-of-the-art fitness. 1018 00:47:26,780 --> 00:47:30,478 With state-of-the-art of nutrition. All right? 1019 00:47:30,651 --> 00:47:32,984 State-of-the-art supplements. 1020 00:47:33,153 --> 00:47:35,122 You know, neuro-integrated stretching on the ball. 1021 00:47:35,288 --> 00:47:36,312 Now let me show you what we're gonna do here… 1022 00:47:36,490 --> 00:47:38,015 is a little bit different. All right, you guys. 1023 00:47:38,191 --> 00:47:40,319 Find your position. We're gonna move the ball away a little, dude… 1024 00:47:40,494 --> 00:47:41,962 so its hands only, palms up. 1025 00:47:42,129 --> 00:47:43,461 So right now… 1026 00:47:43,630 --> 00:47:45,911 Christina is gonna use the chair, drop the head down… 1027 00:47:46,066 --> 00:47:48,262 drive the palms of the hands down on the ball… 1028 00:47:48,435 --> 00:47:52,167 creating tension. Go, one, two, three, push… 1029 00:47:52,339 --> 00:47:54,331 four, five and relax and settle… 1030 00:47:54,508 --> 00:47:58,377 for one, two, three, four… 1031 00:47:58,545 --> 00:48:00,844 five. Again, push down. Nice. 1032 00:48:01,014 --> 00:48:06,248 Two, three, four, contract and release and now release. 1033 00:48:06,420 --> 00:48:07,945 Feel how your body's settles more… 1034 00:48:08,121 --> 00:48:10,681 Mr. Muscleman? This is perfect for you. 1035 00:48:10,857 --> 00:48:12,291 Neuro-integrated stretching… 1036 00:48:12,459 --> 00:48:14,428 is the magic for you, all right? That and Yoga. 1037 00:48:14,594 --> 00:48:17,086 Ready? Push down. One, two, hard! 1038 00:48:17,264 --> 00:48:20,860 Three, crush the ball, four, five and now settle. 1039 00:48:21,034 --> 00:48:22,900 Good. Nice. 1040 00:48:23,070 --> 00:48:24,766 All right. Now… 1041 00:48:24,938 --> 00:48:27,533 of course working muscles in opposing directions, right? 1042 00:48:27,708 --> 00:48:29,269 That's how we get strong and flexible… 1043 00:48:29,443 --> 00:48:32,242 and prevent injuries. So let's do our, uh… 1044 00:48:32,412 --> 00:48:35,746 shoulders and chest. Everybody, here we go. 1045 00:48:37,384 --> 00:48:40,183 So put the ball, the palm down, right? 1046 00:48:40,353 --> 00:48:43,255 Collapse on to the hand around to the forearm. 1047 00:48:43,423 --> 00:48:44,948 Now here's how we create contractions. 1048 00:48:45,125 --> 00:48:47,993 Right now basically at 3 o'clock with the ball. 1049 00:48:48,161 --> 00:48:50,460 All right. So fingers up… 1050 00:48:50,764 --> 00:48:52,494 and fingers down. 1051 00:48:52,666 --> 00:48:54,066 Fingers up. 1052 00:48:54,701 --> 00:48:56,192 Fingers down. 1053 00:48:56,369 --> 00:48:57,803 Fingers up… 1054 00:48:57,971 --> 00:49:00,805 and down. Now let's move the ball to 2 o'clock. 1055 00:49:01,241 --> 00:49:03,039 Fingers up. 1056 00:49:03,477 --> 00:49:05,002 Fingers down. 1057 00:49:05,178 --> 00:49:06,976 Fingers up. 1058 00:49:07,414 --> 00:49:10,646 Fingers down. One more. Fingers up. 1059 00:49:10,817 --> 00:49:13,184 Fingers down. Let's come to 1 o'clock. 1060 00:49:13,353 --> 00:49:14,844 Fingers up. 1061 00:49:15,922 --> 00:49:17,481 Fingers down. 1062 00:49:17,657 --> 00:49:20,024 Fingers up. You wanna come this way a little bit. 1063 00:49:20,193 --> 00:49:21,718 TONY: Fingers down. 1064 00:49:21,895 --> 00:49:23,625 Fingers up. 1065 00:49:24,231 --> 00:49:27,599 Fingers down. One more, let's see it. Fingers up… 1066 00:49:27,768 --> 00:49:29,430 and down. Good. Other side. 1067 00:49:31,538 --> 00:49:32,938 You ready? 1068 00:49:33,106 --> 00:49:35,940 You're at 9 o'clock. Fingers up. 1069 00:49:36,209 --> 00:49:37,643 Fingers down. 1070 00:49:37,811 --> 00:49:39,609 Fingers up. 1071 00:49:39,980 --> 00:49:41,972 Fingers down. 1072 00:49:42,149 --> 00:49:44,015 Fingers up… 1073 00:49:44,751 --> 00:49:48,210 and fingers down. Let's go to 10 o'clock over there. 1074 00:49:48,388 --> 00:49:50,414 Fingers up. Ugh. 1075 00:49:50,590 --> 00:49:52,456 Drop the shoulder feel the stretch. 1076 00:49:52,626 --> 00:49:55,721 Fingers down. Fingers up… 1077 00:49:56,530 --> 00:49:58,590 and down. Last one, fingers up. 1078 00:49:58,765 --> 00:50:01,667 Lead with the middle finger and index finger. 1079 00:50:01,835 --> 00:50:04,066 Oh, what happen to your face, Wayne, busted! 1080 00:50:04,237 --> 00:50:05,603 - Good WAYNE: I'm relaxing, Tony. 1081 00:50:05,772 --> 00:50:08,332 TONY: Yeah. 11 o'clock. Here we go. 1082 00:50:08,508 --> 00:50:10,306 Fingers up. 1083 00:50:10,977 --> 00:50:14,880 Down. Different stretch, new angle. Fingers up… 1084 00:50:15,182 --> 00:50:16,206 and down. 1085 00:50:16,783 --> 00:50:18,649 Fingers up… 1086 00:50:19,452 --> 00:50:22,047 and down. Oh, Lord… 1087 00:50:22,222 --> 00:50:24,054 one of my all-time favorites… 1088 00:50:24,224 --> 00:50:26,853 especially since we were doing those tight contractions… 1089 00:50:27,027 --> 00:50:28,393 on the towel. 1090 00:50:28,562 --> 00:50:31,031 Forearm stretch everybody. So… 1091 00:50:31,198 --> 00:50:34,464 Christina's gonna show us without, all right, on the floor. 1092 00:50:34,634 --> 00:50:37,194 Stabilize the ball first with your knees. Okay? 1093 00:50:37,370 --> 00:50:39,271 You're gonna get kind of a weird squad with your knees in. 1094 00:50:39,439 --> 00:50:41,806 Now place the fingers wherever you need to… 1095 00:50:41,975 --> 00:50:43,375 so you feel that's stretching your forearms. 1096 00:50:43,543 --> 00:50:45,569 Closer your fingers are to your knees… 1097 00:50:45,745 --> 00:50:48,408 not so much. Now that I have my hands on the stability ball… 1098 00:50:48,582 --> 00:50:51,245 I'm just gonna move my hands forward… 1099 00:50:51,418 --> 00:50:53,887 and then put the knees down. 1100 00:50:54,621 --> 00:50:56,522 And I'm gonna settle and relax. 1101 00:50:56,690 --> 00:50:58,251 - Let's see the face. WAYNE: Relax face. 1102 00:50:58,358 --> 00:50:59,690 TONY: How's the Wayne face? Watch. 1103 00:50:59,860 --> 00:51:02,455 I'm gonna make a adjustment. So turn your fingers in more. 1104 00:51:02,629 --> 00:51:04,655 Good. And you go back that way if you want less. 1105 00:51:04,831 --> 00:51:06,857 That's pretty good. Nice flexibility, man. 1106 00:51:07,033 --> 00:51:09,754 Hey, you should get some veins, some vascularity and some striations. 1107 00:51:09,769 --> 00:51:10,793 Seriously, dude. 1108 00:51:10,971 --> 00:51:12,940 The guys get perfect teeth, he's 15 feet tall. 1109 00:51:13,106 --> 00:51:15,098 What were you saying about your head before? 1110 00:51:15,275 --> 00:51:16,299 Bald and sexy. 1111 00:51:16,476 --> 00:51:17,837 - Bald and sexy. - My wife says so. 1112 00:51:17,911 --> 00:51:19,504 There you go. That's the only person that matters. 1113 00:51:19,679 --> 00:51:20,908 - There we go. - Robert. 1114 00:51:21,081 --> 00:51:23,676 Wow. Dude, look at you. You're like… 1115 00:51:23,850 --> 00:51:25,512 Gumby on crack over there. 1116 00:51:25,685 --> 00:51:26,812 Christina, nice. 1117 00:51:26,987 --> 00:51:30,116 You can even go back with your heels more, if you want more. Aye! 1118 00:51:30,457 --> 00:51:32,358 Awesome. All right, everybody… 1119 00:51:32,525 --> 00:51:34,756 we're coming out of that, here we go. 1120 00:51:34,928 --> 00:51:36,362 It's shavasana time. 1121 00:51:36,529 --> 00:51:38,760 Christina's gonna show us classic shavasana. 1122 00:51:38,932 --> 00:51:41,834 We're gonna do it here on the stability balls, everybody. 1123 00:51:42,002 --> 00:51:43,868 So you go back. 1124 00:51:44,337 --> 00:51:48,104 I'll tell you man, if there's any single reason to buy one of these… 1125 00:51:48,275 --> 00:51:50,676 it's this, right here… 1126 00:51:50,844 --> 00:51:53,905 because this feels… 1127 00:51:54,080 --> 00:51:55,708 incredible. 1128 00:51:55,882 --> 00:51:57,612 Supported back bend. 1129 00:51:57,784 --> 00:52:01,243 My spine, my organs are all kind of falling in the right place. 1130 00:52:01,421 --> 00:52:04,118 Now some folks find this troublesome on their neck, right… 1131 00:52:04,291 --> 00:52:06,317 because you gotta go this way to make contact with your head. 1132 00:52:06,493 --> 00:52:09,520 So just interlock the fingers and place the head here. 1133 00:52:09,696 --> 00:52:12,188 That works better for me. I'm more comfortable like this. 1134 00:52:12,365 --> 00:52:14,300 And besides I get a little shoulder opener. 1135 00:52:14,467 --> 00:52:16,800 You see the opener I get here with the shoulders? 1136 00:52:16,970 --> 00:52:20,532 So you're just gonna breathe, relax, let the feet roll out. 1137 00:52:22,442 --> 00:52:25,435 And while they're finishing up I just wanna say… 1138 00:52:25,612 --> 00:52:28,138 that my friends is Upper Body… 1139 00:52:28,315 --> 00:52:32,377 P.A.P., Post Activation Potentiation. 1140 00:52:32,552 --> 00:52:34,418 It is for people who wanna improve… 1141 00:52:34,587 --> 00:52:36,954 become athletic, it's strong and powerful. 1142 00:52:37,290 --> 00:52:40,920 You cannot beat it. It is really… It is the magic in the program. 1143 00:52:41,895 --> 00:52:43,557 It all is really. 1144 00:52:43,730 --> 00:52:46,131 And in five, four… 1145 00:52:46,299 --> 00:52:49,633 three, two, let's hear it for the team! 1146 00:52:49,803 --> 00:52:53,365 Wayne, ugh, nice, dude. 1147 00:52:53,540 --> 00:52:56,772 Robert. Christina. Fantastic. 1148 00:52:56,943 --> 00:52:58,969 Okay, Tony, come here, come here, come here. 1149 00:52:59,913 --> 00:53:03,372 No, don't hug me. They're trying to hug me.