Hey, boys, and girls, welcome to "Post Activation Potentiation."
This thing's gonna change your life.
Let's rock and roll.
[GRUNTS]
That's a long way up, almost broke my ankle. Holy cow.
So, what is Post Activation Potentiation?
It's a contraction followed by explosive movements…
and then we're gonna add little isometrics on top of that.
This is brand new to you folks.
This is at the end of the program because it is for athletes.
We're not just shaping your calves, making your butt all pretty.
This is for performance. All right? So let's go.
You kids ready to go? We're gonna do some heel walks.
Right here. Now what are we doing this for, right?
Why we're walking them around heels? We're getting our Achilles…
and our calves ready.
We're preparing the muscles so they fire better. All right?
This is about performance, power. This is about strength.
Hello, Doctor. Doctor.
- How you doing? - Doctor.
- How are you? Doctor. - See you there.
Doctor. Doctor. All right. Time. Let's smack the feet.
Now I know this looks goofy, right?
But I want you to spend some time, as I spin around…
on the ball of the feet, get the toes up, get the heels up.
All right? Prepare. Smack them.
Wayne, smack it, smack it.
- Smack. Smack. - Let me hear it.
ALL: Smacking. Smacking.
TONY: Smack few more seconds. All right?
Warming up. Getting the body ready.
Getting the legs ready.
And time. All right. Get your positions.
You know where they are?
We're heating up fast, inhale up.
[INHALES]
Exhale down.
[EXHALES]
Jump back, ugh.
Do that pushup.
Jump up, now slowly up.
Reach up. Exhale down.
Jump back.
Ugh. Do that pushup. Jump up.
Inhale up.
And down.
Two more. Back.
Do that pushup.
Heating up the body. Getting the blood… The blood flowing.
Exhale down, one more. Back.
Do that pushup.
Come on up.
I'm already heated up everybody.
World's greatest stretch.
Take your position, same thing at home. Here we go.
Right leg forward. Left back.
Hands are on the inside.
Left arm out.
And up.
And then down. And then the right one…
and then down.
Switch sides. Left side.
Now you've seen this a few dozen times everybody, right?
Good, Christina.
Inside arm. Fantastic.
Now come up to that frog position.
Good. We're gonna do six.
Robert, good, opener… Oh, man, is that crazy…
that first move, dude?
- You're fired up, man. - Fired up.
I know you are, dude.
All right. Little frog squat, nice and switch.
Good. Keep some rhythm, keep a pace.
Check out, Wayne, he's very muscular dude. All right.
But also very open, very flexible, that's awesome.
Good. Come on up…
do them together. Pretty.
Good.
Up you go.
Other side, ugh.
Frog squat one more. Back.
Outside arm up first.
And then down. And side up.
And down. Nice. Now…
let's start our inchworm, all right?
He's… Uh-oh. Robert's warming up all ready.
Shirt's coming off.
Nice.
Feet together. Inchworm. Lock it out. Pfsh!
Straight legs. Straight arms. Everything gorgeous down we go…
and enjoy that little stretch there.
Now walk them out.
You know the drill. Perfect plank. Perfect.
Keep the hands on the floor, walk the feet in.
Now walk the hands out.
Now walk the feet in. Stay down.
[GIBBERS]
And walk the hands out.
Good. Perfect plank. Walk the feet in.
Now walk the hands out.
Last time. Doing this at home I know you are, good.
And now come up.
Time for scorpion.
Take your places, boys and girls.
I need to get this way so you kind of see me, all right.
So I'm down.
Arms out. Shoulders down. Right knee bended a lot…
to the sky.
Over slightly, keep that right shoulder down.
Come back. Down. Other side repeat.
So I know I'm the broken record, yada yada.
You guys keep going.
So, Christina, here, good, other leg, come on up.
Big contraction. She is holding it high as she can…
and coming around. Hip maybe six inches off the floor.
And back down. Nice. Other side.
Good. Up you go. Maximum height. Keep that knee bent the whole time.
Warming up the lower back…
contracting the glute and hamstrings…
getting them ready for this routine. All right? Good girl.
Shoulder down. Fantastic. Good form.
Look at that? Facing one another. Looks so pretty for the camera.
Good. Robert, you look pretty too back there, bro.
Nice job.
We got groiners.
Working on the hips. Working on the glutes…
getting the blood flow. Here we go. Right leg forward.
Hands on the instep.
Let's see those hips up you guys can float.
Three, two, one. I will join you.
One. Two. Three. Four.
Five are gone. One. Two. Three. Four.
Halfway. One. Two. Three. Four.
Fifteen there. One. Two. Three. Four.
Five. Fantastic. All right.
Foam rolling time. Kids are getting theirs.
I know you're getting as well.
- So you kids ready? - Ready.
- You're doing? - Let's do it.
Christina has the modified version.
For those of you that travel…
if you don't have your foam roller with you…
no excuses, doesn't matter.
She's nice and tall. She's engaged. You've seen this before.
Both sides. She's breathing.
And smiling apparently which is good. All right?
Robert, upper body.
Dude, what are you working on today? What's your real…?
Triceps. Triceps are killer.
- Really? - Oh, yeah.
- Too many kickbacks maybe. - Too many.
In your life. Not cash kickbacks. It's different.
And look, he's got his eyes closed, he's focusing.
He's not rolling around, right? We've learned this already.
Finding those spots. Nice, dude.
Now, we're gonna only spend…
you know, 90 seconds per side. I said it before.
What I want you to do is spend as much time as you need…
to get the most out of this myofascial release.
All right? This internal deep tissue massage…
that you provide for yourself.
You find the knots. You find the hotspots.
You do the work because it's you doing the workout.
All right? So let's check out Wayne over here.
This guy's like one giant knot. Look at him over here.
- It's like muscle fest. - Oh, yeah. Knotted up.
- So what's your major area? - The lat.
Lats, yeah. Lats. Lats.
He's trying to find that spot, that little trigger point, right?
Also we're doing, uh, pull ups with towels. All right?
So they should be shifting over the side by now…
so should you, but, you know, here's the thing.
You might only need three minutes today.
If three minutes is gonna get it done…
fantastic. You know what they did…
before the whole things started? They were on the foam rollers…
before the workout, because they understand…
that three minutes is not enough…
not for what they're gonna do today. This is Post Activation Potentiation.
This is retraction.
Hardcore, multi-body movements…
on top of explosive plyometric movements…
and on top of that we do some isometrics.
And we go fast. So I'm gonna say right here…
use that pause button…
especially if it's the first few times. Okay?
How we doing?
- We got some shoulders. - It's great.
- Fired up. You guys fired up? ROBERT: Fired up.
TONY: Working those triceps, Robert? - Yes.
I love the whole Zen thing, eyes are closed.
He doesn't care that his eyes are closed.
He's trying to find that spot, that little trigger point, right?
Gonna work it out. Gonna settle on that thing.
Beautiful. And while we're here… Because I only have 30 seconds…
I'm gonna work on my right…
lat myself, right there.
I know that spot. I don't have much time, but…
I haven't found it. I better get… Ah! There she blows.
[IN IRISH ACCENT] There she blows! Oh, that's a hotspot!
[IN NORMAL VOICE] That thing right there. Oh, with the rumble roller.
Three times fast.
Rumble roller. Rumble roller. Rumble… See, impossible.
Don't have it in me.
Rumble roller. Say it.
- Say it, Robert. ROBERT: Rumble roller.
- Rumble roller. Rumble roller. TONY: Heh.
Something for you to work on too. Okay?
ROBERT: All right. - So here we go.
Still have our foam roller out, don't put it away.
All right. Get in that right position.
Christina is gonna do her technique. All right, everybody.
We're basically in plank here, okay. So the hands are out.
Heels are back. Butt is down.
Let's see if everybody's in the right spot.
Dude, you're soft… Ah!
Do it again. Can you see that cameraman, watch.
Nothing. Something. Go back to nothing.
Now give me something. See that?
That's called engagement. Beautiful, dude.
Hang out. You're chilling. Legs are up.
Heels are back. Heels are back.
Heels are back. These are up.
Good. Look how flat that is, man, you can…
serve Shakeology on that thing. It's beautiful. All right.
Plange pushup. So move your foam roller out of the way.
Here's the difference between a plange pushup…
and a regular, ugly one. You guys ready?
WAYNE: Let's go. - Point out the beauty of this thing.
Go down. Chaturanga pushup. Elbows go back.
Nice. Now come up to the top and hold the top.
High. High. High. Low. Low. Low. Good.
And down again. See if you can get this little higher next time.
Good. Nice.
Good. Robert, turn profile so that folks can see at home.
There you go, man. Good. Nice adjustment.
Come on up. Let's see it.
Get around you. Yeah. Now, look at this. Good.
Don't hold it too long. Just hold it for a beat.
Nice. Keep some rhythm and some flow. Come on up, hold.
And then down.
Come on up, hold. Tilt the pelvis forward. Nice.
Everything is activated. Shoulder blades separated.
Super activated.
Pelvis is tilted. Butt is squeezed. Nice.
- What number you're on, dude? - Eight.
And we're only in the warm up.
- Oh, yeah. - Hee, hee, it's so good.
- Nice job. - Ready, man.
All right. Good. Come on up.
If you're close to being done, come on up.
All right. Grab your resistance bands.
Here's what we're gonna do.
Grab me one. Will you, man?
- Real quick. - I'll get you it right away.
Pfft! What a wise guy.
What a wise guy.
Right. So I'm gonna go closer together.
Here's the movement. I'm gonna do them…
You guys hold on a second. It's this.
All right. Even with the band this small or tiny…
if your hands are close together…
you're gonna feel what this is supposed to do.
So you kids get going.
Those are… Get it closer, closer, closer with your hands.
Now you got something.
By the way, I wanna introduce everybody, we got Christina…
she is registered nurse.
- Right? You got five kids. - Five kids.
Super ripped. And sweating already for the warm up.
That means it's working.
- You fired up, girl? Ready to go? - I am fired up. Ready to go.
Robert Hudgens, everybody. Good friend of mine.
I wonder where he's from.
- Don't mess with Texas. - We went to Japan together.
- Yes, we did. Awesome time. - We worked with United States military.
Army, Air Force, Marines, Navy.
It was a fun trip, man. Two weeks.
Wayne, what's up?
- What's up, Tony? - Trying to get buff.
He barely made the audition because he wasn't buff enough.
- He's an orthodontist. - P90X, man. P90X.
He's an orthodontist. What about this bicuspid, take a look.
- Come on, that bad boy… - Yeah, that thing's crooked, man.
We got to fix that. Couple of more.
Nice. And you know what else is also really cool.
Everybody in this cast are Coaches.
Team Beachbody Coaches. So you want more information…
have a great career and be fit, TeamBeachbody.com.
All right, kids, we got our "Atlas" move.
We're gonna go break out our stability balls.
All right.
You ready? Wide feet. You know the drill.
Okay. In close, no good.
Wide is better. Three, two, one.
Full extension. And down.
Preparing the body for the routine.
Right, legs back, core.
Christina, nice. Nice job.
Big turn. I'm gonna do little something for her though.
She didn't know this was coming.
Good. Other side. Grab that towel…
and keep going. Hee, hee!
Surprised her. So right, you don't have a stability ball…
on the road that's fine.
I like her extension, though, big turn, pivoting on the feet.
Good. Here's your last one. Nice.
Let's get this party started.
Post Activation Potentiation Upper Body.
What are we gonna do exactly?
We're gonna break it down into two complexes.
What is a complex? It's a series of four movements…
some power, some explosive, some isometric…
we're gonna do four in a row.
Then we're gonna take a break. Then we're gonna change the complex…
into a different series of exercises.
A completely different group of four exercises.
There are no breaks between these groups of four.
So here the first one is:
Renegade row, and oh, by the way…
the tip of the day is bring your swagger. All right?
I want you guys to attack this thing.
You need to hit the pause button.
Hit it. I'm cool with that. Otherwise…
don't come in here timid. You ready to go, dude?
- I got swagger. - You guys are already ready.
Our 45 seconds isn't even up yet.
But let's get this thing going. I'm gonna get some dumbbells too.
First move is called renegade row.
All right. So you're gonna do a pushup, do a row.
And a plank. We're gonna do two rows and then repeat.
You got it? We're gonna do a total of ten alternating right and left.
Now I'm picking a weight, I picked a weight here…
that's 25, feels right for me.
Too heavy. It will mess with your plank.
Too light you won't get the most out of the exercise.
What do you got weight wise there?
Thirty. TONY: Thirty?
Only 25. TONY: Twenty fives.
ROBERT: I'm working with the bands. TONY: We'll talk about those…
in a second with Christina. Here we go right away. Party is starting.
Three, two, one, pushup.
Row, row.
Pushup.
Row. Row.
Nice. All right.
I'll get in the game later. Let's see what Christina's doing…
because I want everybody to know when they are traveling…
you can still work really hard. Holding that plank…
she is doing a little lat pull, just like that from the door.
It's a different resistance, but it's a beautiful move.
You see that? She's gotta pushup.
One row then another row.
Don't do a pushup in between the row moves.
Ten. Everybody does ten.
So you have to pick a dumbbell or a band that works for you.
- How is that, you guys? ROBERT: Great.
Get those out of your way.
Plyo pushups.
Everybody does six. Six times.
You ready? CHRISTINA: Ready.
No delay. It's, uh, hands down only no feet.
Three, two, one.
One. Two.
Three. Four.
Five. Six. Good.
Ugh. All right.
Now we're gonna do a little plank on a med ball.
Christina doesn't have one. All right?
So these guys have their med balls out.
Good. Feet up on that bench.
Rock and roll. Let's get this party started right away.
Three, two, one, go. So…
here's what's interesting when you…
When you're doing a plank, your feet elevated.
Now normally when you're in a plank, 60 seconds by the way…
on the ground you don't have this butt rise here…
but the butt is up because she's engaging…
her abdominal muscles, her core, right?
Keeping this flat. Same thing with the fellas.
All right. You see Wayne over here. Just chilling.
- Just relax. - I'm killing it.
All right. So he's lifting his butt to create flatness here.
What I don't want him to do is dump in the lower back, right.
He's raising his legs up.
He's causing stability here…
working isometrics stability by driving his heels back.
You got 15 more seconds.
- Robert, how you feeling? ROBERT: Oh, it's killer.
Look at this man. First move.
First complex.
The man's soaking wet.
This stuff works really well. You got five more seconds.
Good. Four, three, two, and one.
Last move. First round.
First complex. Here it is.
Superman. So…
we have these really fancy bars here, right?
These weigh five pounds each.
You got a broomstick at home. You've got that option or a towel.
We're gonna be here for 45 seconds.
It looks like this.
I'm gonna get in the right spot. Here we go.
Three, two and up.
How high can you get your knuckles?
How high can you get your heels?
Now why are we putting this exercise at the end of this complex?
Because in plank, right, first time, sphinx plank.
We're working on engaging the front side.
Now we're working on engaging the back side.
WAYNE: Unh. - This is athletic training.
Now, of course, big muscular guy here Wayne…
I'd love his arms to be straighter, but he is fighting.
He is working. He got fifteen more seconds.
Look at Robert.
- Doing work, baby. - Somebody's been practicing.
Nice job, man. That's pretty good.
Wait till the fourth one.
Hey. Five, four, three, two, one.
Good, Christina. Also don't lift the head. All right.
Don't lift the head. I want that crown of the head going forward.
So we're back to our renegade rows right away. You boys are ready?
- Christina, you're ready? CHRISTINA: Ready.
TONY: All right. So here we go.
Here we go. Phew!
I might jump into this one occasionally.
Three, two, one, go.
[GRUNTING]
One.
Two.
Three.
Four.
Breathing.
Six.
Seven.
Eight.
Nine.
Ten.
Let's go.
This is one hundred percent explosion.
Six reps. We're gonna go now.
- Are you ready? CHRISTINA & ROBERT: Ready.
TONY: You got your swagger? - Swagger.
TONY: Three, two, one, go.
One, two, three, four, five, six, good.
All right.
Here comes the hold on the bench.
So sixty seconds.
- You ready? - Ready.
[TONY CLEARS THROAT]
TONY: Robert, is my back flat? - Flat and fantastic.
- Is my butt up a little? - Looks good.
- Leg straight? - Straight as a arrow.
So here's the deal everybody.
For this to work, the backs and knees to the sky.
Quadriceps, the muscles in the front of your leg.
Mildly contracted.
Pulling my toes in toward my nose.
Heels back.
Elbows under the shoulders.
Hands wide if you can get them, Robert.
Belling button sucked in toward the spine.
Marcus Elliott, the king, the master of P3…
Peak Performance Project…
says, "Find the relaxation in the exercise."
- That comes with your breathe WAYNE: Phew!
- …and your mind and your face. - Unh.
Time's up. Superman time.
Good. Good job, yeah.
So last but not least, watch me suffer.
Everybody, you wanna see me suffer, watch how hard this is for me.
- Ready to go? CHRISTINA: Ready.
- Ready. ROBERT: Let's go, Tony.
Oh, Lord, here we go.
We're up.
Knuckles forward.
Arms high.
Second round first complex.
[ALL GRUNTING]
Straight arms.
Lower back. You got lower back issues?
It's gonna help.
Swagger, baby. Swagger.
ROBERT: Ah, bring it.
Five, four, three, two, one.
Got the swagger.
[ALL SPEAK INDISTINCTLY]
Whatever, here we go.
Third one. We're halfway through.
Let's go. Renegade rows.
Now you have to decide.
You want that same weight? Lighter weight?
You got swagger but if you have to have smarts when you swagger.
What do you got this time?
- Dropping for form. - He's dropped down 10 whole pounds.
Big strong guy. You know why he's strong? Because he's smart.
We're gonna go.
In three, two, one.
Let's go Robert.
Pull, pull.
Nice. Now here's what I want him to do.
As he's pulling, as he's pushing…
I want him to go to his happy place. All right.
And that is not fear. That comes from strength.
Core's solid. You know the routine.
You've done it before.
And before you know it will be over, my man.
So good.
Crown of the head forward. Legs strong.
Nice. Then we move on.
All right? Right now this is the contraction.
All right? This is the contraction.
This is the resistance work that we're doing.
Then we do the explosive stuff.
Christina, how you doing? Nice. All ten.
Get those weights out of the way.
Time for your plyometrics. Here we go.
Three, two, one, go.
- One, two, three, four, five, six. - Unh.
Nice.
Get you med ball.
Get the stuff out of my way.
Moving our way through the third round.
- We in, Christina? - Ready.
I'll join in to on this one. Here we go.
We're all in on the clock.
What I love about this sequence, this routine, philosophy of fitness…
is that we're moving above and beyond and past…
the number's on the scale.
And the waistline measurements.
How big my biceps are?
And, you know, those are all great, ways to track your progress.
WAYNE: Let's go Robert. ROBERT: Yeah.
But here we're focusing on things…
that helped you perform better…
to be more powerful, to be more athletic…
to be stronger, to be more flexible, right?
And if that is your focus…
the other numbers will happen automatically…
without having them be the focus.
Five, four, three, two and one.
Now what's crazy is it's easy for me. I don't know.
But the next one superman, horrible.
My lower back needs to be stronger.
- Robert? - You and me, man.
- Just try to sweat more, dude. - You and me, man.
- No, I'm just gonna, uh, spot you. - Heh.
All right. I'm gonna talk about how good your form is. All right?
So here we go. We're down.
Last move.
Three, two, one. Start the timer.
Now for a big man like this, Robert…
look at the height this guy's got on this bar.
This thing is weighted. This is hard with a towel.
It's hard with the band. He nearly hit me in the face.
That is crazy. His lower back is so strong.
Because he does this…
because he's good at this…
because he reaches it so high with his legs and his feet…
he will never ever, if he keeps doing it, have lower back issues.
It's just a nature of the movement.
It's the nature of the combination of the movements.
Now my good man here, Wayne…
struggles, struggles, he's got great power.
- Swagger. - Great strength.
- Great, great strength. - Urgh.
Come on now right here.
I'm gonna help you a little bit, little bit, little bit of help.
Three, two, and one.
All right. So, you know, we could have got three ballerinas here…
to make that look perfect.
But the idea is you're using P.A.P. to work on your strengths…
also work on your weaknesses. That's why it's beautiful.
Keep up with the old man even though I've had breaks…
let's face it, everybody at home, he's taking breaks. Yeah.
Okay. So I'm down.
You in?
Three, two, one, go.
[GRUNTING]
Engage that core.
Straighten those legs.
Six, relax the face.
Eight.
I'm done.
Plyo time.
The classic P90X countdown…
and we're gonna go…
in five, four, three, two…
One, two, three, four, five, six.
Med ball.
And we're gonna go…
in five, four…
three, two…
and one.
So I know I've said it a lot, but here's a little reminder.
We know that dorsiflex and flex are the same thing, right?
That's plantar flex. You see what I'm doing with my feet?
Pointing plantar flex…
flexing in the other direction, is dorsiflex.
So…
check to see if you feel like your lower back is dumping down.
I am looking around.
- Good, Robert. Butt squeezing? ROBERT: Yeah.
- Tilt the pelvis in? ROBERT: Yeah.
- TONY: Wayne, smile. - Ugh.
TONY: Don't, don't do that, go like this. Yeah, man.
Lower back's dumping, dude. Flex the quads. Flex the quads.
- Come on, man. WAYNE: I'm bringing.
- Heh. - I'm bringing.
Ten, nine, eight, pull the heels in, pull the heels in, that will help.
- Butt up, tilt the pelvis. - I got it.
- Guess what? - I got it.
TONY: We're done.
Now good.
Wayne suffered immensely as you might as well.
Here we go. Superman time.
Now we get to watch me suffer.
- It's my favorite part. ROBERT: Yeah, love it.
- Love it. Love it. Love it. - Look what I found.
Got one of these at home?
Here we go.
Three, two, go.
Height's great.
Robert's got that.
All right.
As you reach don't crunch the neck up.
Separate the shoulders.
All I want you to do is keep your hands…
and toes off the floor at first.
You get height later.
[TONY GRUNTS]
Fists forward. Knuckles up.
Heels up. Fists forward. Knuckles up.
Heels up.
Fists forward. Knuckles up. Heels up.
Crown of the head forward.
Four, three, two.
Halfway point, boys and girls.
Nice. CHRISTINA: Good job.
- Yes. - Look at this.
This is what most people look like when they've just finish the 10K.
All right. That happens in your house in front of your TV set.
Good job, man.
TONY: They're taking their breaks. They're getting their towels ready.
We're gonna talk about that right now.
So you guys ready? Got them up there?
Now right here doing this for the first time…
hit that pause button because you don't have your towels ready.
They've learn right here now to prepare them.
Roll it up, right?
[HUMS]
I spray here and here. Here and here.
I loop it over the bar, index finger.
See, I'm wrapping around with three fingers.
That's where the bar goes.
If you do the forehand wrap you're gonna slide down.
This is the anti-slide technique. I think of everything.
- Okay. So ready to go? - Ready.
Christina's ready. Our time is up.
I'm over here. You guys ready?
Robert is writing down his success… Look at this.
Do we see what Robert has done to the floor?
What a mess.
So you're gonna go up. I showed you the hand technique.
I showed you where to wet the towels.
Your maximum is always ten. All right. No more than that.
If you don't get ten, who cares.
Start the second complex first move, here we go.
Ten, if you can do them. Three, two, one.
One, two…
three, four, halfway for me.
Ten. Next move right away. Medicine ball pikes.
This is a core move. It's explosive. It's not like the traditional pike.
It sounds like it because it's in the title, but it's different.
Are you ready? You guys?
I'm gonna cue it first time, I'll join you later.
Ten times. The ball doesn't go passed here.
We're gonna go, go.
One, two…
three, go, four, five…
six, seven, eight, nine…
and ten.
Christina, strongest abs for a mother who had five children plus twins.
All right. So here we go. Step up hammer press.
Right away.
Get a very sturdy strong bench.
We have these fancy plyometric stands.
Get a weight that you like. Here we go.
So right leg up.
Hammer curl press. I want more energy in this foot up…
than the one that's down, bend the knee slightly.
- Are we ready to go? - Ready.
- ROBERT: Let's go. - Wayne.
- WAYNE: Yeah. - Wayne.
You're holding up America, Wayne.
Got it. Got it. Got it.
Three, two, one.
Up and press and down.
I hate to stop but there's important things I got to talk about.
First of all, Christine, bend that knee a little bit, all right.
Now you can put energy here.
Feel like you're almost gonna step up. Good.
Because of the bands she's got to do a standard curl. All right with me.
Hard to do hammer here.
Actually in the second round I'll show you trick. All right?
Good, five and five, switch at five.
Nice, Robert. No sway here. Energy there.
Good. Almost as if you can stand up on that thing, that's pretty tall.
- You get both sides? ROBERT: I did.
Write down your weight.
Roller angel. Feels like a break, it's not.
All right. So get your foam rollers.
Get your stuff out of the way.
I'm gonna talk about this one.
Everybody immediately, no time.
Swagger means move.
We're gonna start Robert, in five, four, three, two, on your back.
Good. This is not a relaxation time…
get your hands as close as your elbows.
Get your hands and bend them more, bend them.
- Feel the difference? - Unh. Oh, yeah.
Tilt your pelvis up so that your lower back is not floating up.
I don't wanna see that little arc in the lower back.
Look how tight Wayne is. I'm gonna change things here.
All right. Go.
Elbows close. Get them close.
- You feel this push? - Yeah.
I want you to do this on your own without me. Go.
Give me the bridge. No space here. See that space?
So tilt your pelvis up.
Is that ten? Nice.
All right. Here we go.
Towel pull ups already. Ha, ha!
- You're ready? - Ready.
TONY: Robert? ROBERT: Ready.
TONY: Christina? Wayne? CHRISTINA & WAYNE: Ready.
You can't do ten, no big deal, write it down.
Three, two, one. Ready, set, go.
One, two…
three, four…
five, six…
seven, eight…
nine, ten. Good.
How high can you get your chin past your hands?
It's only forehead or nose whatever, but get those hands down there.
Speed's the key, right away.
Three, two, one, without the ball. Christina, go.
Go. Quickly. Quickly.
Quickly. Quickly. Three, four, five for Christina.
Six, faster.
Seven, faster.
Eight, two more quick.
Explode, go. Good.
Nice job.
That's the speed, all right.
Step-up hammer press.
I'll get Wayne, is this your, uh, stool, Wayne?
- Yes, sir. Thank you. - This the right spot for you, man?
- WAYNE: Yes, sir. - All right.
I'm gonna do this side.
We know what to do. I can still cue and go.
We got a lot of stuff.
We're gonna go…
in five, four, three, two, go.
One for me.
Two.
So… Three.
I'm pressing down with this right foot, four, which helps me engage my core.
Five. Switching side.
Whole foot on, press down. Bend that back leg.
One. Breathing.
Two. Relaxations in the face and the breath.
Three.
Eyes forward.
Five.
Nice work. That's me. I'm done.
Okay. Roller angel.
Get your… Get your, uh, foam roller.
I got that.
I'll join in.
Ready to go? ALL: Ready.
[ROBERT GRUNTS]
Now what I'm trying to do here is pelvis up, up, up, up, up.
That's in my way.
[GRUNTS]
Christina has the toughest job of all…
because she is trying to get her lower back up against that door…
while trying to scrape her elbows, forearms, wrists…
and back of her hands against that door.
Now if you're flexible this feels like a break, lucky you.
But for the rest of us…
especially Wayne… WAYNE: Yeah.
- …this thing is murder. WAYNE: Murder.
But we're trying to get really strong muscular guys more open.
That's what this is all about.
Here we go. End of that one.
Towel pull ups.
Robert, let me take the middle one. I'll take the middle one.
ROBERT: I get something for you, Tony.
What do you got? Oh, that's funny. That's funny.
You know what? I'm teeny but powerful.
I might look small but I'm stronger than you.
Let's go. Let's get this complex going.
Need the stool. Wise guy. I know who put you up to that one.
Three, two, one.
Let me try to make it pretty. Watch the leg split.
One, two, here's a no kip variety.
Something to aspire to.
[WAYNE GRUNTING]
Watch my hands, where they go.
[GRUNTS]
[YAWNS]
Medicine ball pike.
I'm gonna join the party. Throw me an egg. Will you, dude?
I'm small.
Oh, you can throw it. That's cool. Very kind of you.
Get that out of the way.
Here we go. Fast.
Three, two, one, go.
One, two, three, four…
five, six, seven…
eight, nine, ten.
As you can see I'm not very good at those either.
That's okay.
Step ups. All right. So get your bench out.
So, what was your weight…
- …the first time? - 25.
- Second time? - 25.
- Third time? - 25.
- Nice. Robert? ROBERT: I'm stepping.
- I'm doing the right thing, Tony. - Good man.
- Christina, that band worked for you? - Yes, indeed.
You got variety over here. All right. Good.
Let's go now.
Three, two, go. Nice.
Good.
Now, it goes to show you that tremendous muscle…
doesn't always necessarily come from lifting heavy weights, right?
You can go to the gym and do that bench press all day long.
What's great about this for Wayne is it's variety in your fitness, right?
It's smart training, not heavy training.
- Also nutrition. Right? - Makes you an athlete.
You eating from that power guide that, uh, food guide?
- Yeah. - Nice. Watch the arch in the back.
Good. Bend the back knee. Put energy there.
- What number are you on? - Last one.
- Push down. - Ugh.
Good job. Awesome. Okay.
Now we do the roller angel.
[SPEAKS INDISTINCTLY]
We're doing real fitness.
Okay. So roller angel.
I wanna work with Christina this time, all right?
So here's the deal.
I'm gonna… Uh, no space. Rock and roll. Let's see you do it.
Is this band in your way? I'll move that out of your way.
Good. There you go.
So elbow, forearm, wrists, get the wrists.
That's the one spot that's hardest for you, right?
So focus on the wrists.
Elbows are easy for most people, but back of the hand and the wrists, good.
Push the wrists. Push the wrists.
Oh, oh! See how the space opened up, tilt the pelvis.
Good. See the change. Keep going.
No space. No space. What number you're on? No space.
Keep going. Keep going. Reach up.
Bring those elbows down lower. That's when that space appears.
Good. All the way down, way down. Keep it there. Good.
- Last round. WAYNE: Last round.
Last round.
We're gonna go now last round.
You ready to go, girl? All right.
I want you to back away from that wall more.
Christina?
- Oh, you got the yellow already. - Yes.
I was gonna give you something.
- You already got the yellow. - Heh.
- You want me over here again, dude? - Sure.
Why don't you go into middle. I'll go over here.
You get the glory.
You get the glory, that way people can see you use the assist.
We're gonna go now. Get it up.
No delay.
Living the dream, here we go.
How many you've been doing?
- You've been doing ten each time? - Yes.
- Doing ten again. - All right. Good, man.
So this is so folks at home can see how the pull up assists works.
We're all gonna go. Christine has started without us.
She's not waiting for us.
Ready, three, two, one, go.
[ALL GRUNTING]
WAYNE: Good job, man.
TONY: Nice.
Medicine ball pikes. Here we go.
High speed. I got that.
No, I don't have that. I can't reach that high.
[SPEAKS INDISTICLY]
Thanks. Thanks, swagger man.
Let's go, Robert.
Christina's ready.
So I haven't messed with you yet on this one, have I?
- Oh, you're messing with me. - I'll take a seat while I do it.
Go away, go mess with somebody else.
- Nope, it's you and only you. - Come on.
Three, two, one, go.
One, two, three, four.
I can't make it better than that.
I can't make it better than that, to go fast.
Good. Three more.
Perfect. Oh, yeah.
And a little bonus…
at the end.
- You are gross, man… - Thank you.
In a good way.
Step up hammer.
Pressy, press, press.
Here we go, go.
What weight this time, final round?
- What feels right for you, Robert? - 20 sounds good to me.
- Twenty? Wayne? - Twenty-five.
You going up again in the last one. Nice.
- Good. Twenty-fives for you. ROBERT: Twenty-fives for me.
Nice.
- You get with that band? - It's heavy.
All right, heh.
ROBERT: Last one. Last one. TONY: All right.
All right. There you go. Let's go. Time to go.
- I'll join you in this one too. WAYNE: This is it, Robert.
Here we go.
[GRUNTS]
Right foot forward. Three, two, one.
Bend that knee, push down.
Three. Pull your belly button in.
Four. Breathe.
Engage your core.
ROBERT: Oh, yeah. WAYNE: Oh, yeah. We got it.
Other side right away.
[ALL GRUNTING]
Swagger baby!
ROBERT: Swagger. TONY: Come on now.
Go get it.
Roller angel time.
All right.
- Get on down there. ROBERT: Last move.
Last move. TONY: This is it.
- Nice, man. - Nice, man.
- Look at you, dude. - Oh, yeah.
- Trying to find a dry spot on that shirt. ROBERT: Oh, good luck.
So…
I'm gonna show you Robert here because he's pretty open, all right?
Been doing this for a while.
- Ready? 10 reps everybody. - Ready.
30 seconds, whatever happens first.
Good. Now…
see the backs of your hands, how far away they are from the floor?
Forget about your elbows. Put your back…
back of your hands close to that thing.
Here.
Right.
Think wrists, hands.
Wrists, hands.
Good.
Good. Good. Good. That's it.
Bend the elbows more though. You can bend them more…
get the hands closer to your head.
Good. Reach.
Look at the face. That's too much face.
Get rid of that face, dude, relax this.
Relaxations in the face. Nice.
Hello!
Christina…
on fire with the bands.
Awesome. Robert…
- …standing up, dude. Beautiful. - Yeah.
Oh, that is the nastiest…
group of people I'd ever hugged in my life.
That is wrong. All right. So let's shake that out.
Giant sweaty men.
That's disgusting.
Shakers. All right?
Good job.
See this?
That looks like he just finished a race. Looks like…
he just did a cardio workout, he didn't though.
That was a strength workout.
That was an explosive power workout.
That was a range of motion workout.
That was an athletic workout.
That was everything right there, those complexes P.A.P…
that is where the magic is, boys and girls.
That's why it's here, it's brand new.
All right. They've started the huggers.
Nice. So…
- We did it guys. WAYNE: Yeah. We did it.
I got two words to say…
result and recovery, add a third word formula. All right?
Nice. All right. Some twisters.
Yeah, you earned it, man. You earned it.
You know what's really neat…
is that we've got, uh…
we've got all the ingredients, there's so many companies…
that make just fitness products…
some good, some not so good, right?
Shake it out. We're gonna do a little neuro-integrated stretching.
We're gonna use the balls, the stability balls.
But here at Beachbody…
we're fans of our customers.
We want them to come back…
so if we sell you a piece of crap…
so that we make money, we don't see you again.
But what we've done is we've added…
you know, state-of-the-art fitness.
With state-of-the-art of nutrition. All right?
State-of-the-art supplements.
You know, neuro-integrated stretching on the ball.
Now let me show you what we're gonna do here…
is a little bit different. All right, you guys.
Find your position. We're gonna move the ball away a little, dude…
so its hands only, palms up.
So right now…
Christina is gonna use the chair, drop the head down…
drive the palms of the hands down on the ball…
creating tension. Go, one, two, three, push…
four, five and relax and settle…
for one, two, three, four…
five. Again, push down. Nice.
Two, three, four, contract and release and now release.
Feel how your body's settles more…
Mr. Muscleman? This is perfect for you.
Neuro-integrated stretching…
is the magic for you, all right? That and Yoga.
Ready? Push down. One, two, hard!
Three, crush the ball, four, five and now settle.
Good. Nice.
All right. Now…
of course working muscles in opposing directions, right?
That's how we get strong and flexible…
and prevent injuries. So let's do our, uh…
shoulders and chest. Everybody, here we go.
So put the ball, the palm down, right?
Collapse on to the hand around to the forearm.
Now here's how we create contractions.
Right now basically at 3 o'clock with the ball.
All right. So fingers up…
and fingers down.
Fingers up.
Fingers down.
Fingers up…
and down. Now let's move the ball to 2 o'clock.
Fingers up.
Fingers down.
Fingers up.
Fingers down. One more. Fingers up.
Fingers down. Let's come to 1 o'clock.
Fingers up.
Fingers down.
Fingers up. You wanna come this way a little bit.
TONY: Fingers down.
Fingers up.
Fingers down. One more, let's see it. Fingers up…
and down. Good. Other side.
You ready?
You're at 9 o'clock. Fingers up.
Fingers down.
Fingers up.
Fingers down.
Fingers up…
and fingers down. Let's go to 10 o'clock over there.
Fingers up. Ugh.
Drop the shoulder feel the stretch.
Fingers down. Fingers up…
and down. Last one, fingers up.
Lead with the middle finger and index finger.
Oh, what happen to your face, Wayne, busted!
- Good WAYNE: I'm relaxing, Tony.
TONY: Yeah. 11 o'clock. Here we go.
Fingers up.
Down. Different stretch, new angle. Fingers up…
and down.
Fingers up…
and down. Oh, Lord…
one of my all-time favorites…
especially since we were doing those tight contractions…
on the towel.
Forearm stretch everybody. So…
Christina's gonna show us without, all right, on the floor.
Stabilize the ball first with your knees. Okay?
You're gonna get kind of a weird squad with your knees in.
Now place the fingers wherever you need to…
so you feel that's stretching your forearms.
Closer your fingers are to your knees…
not so much. Now that I have my hands on the stability ball…
I'm just gonna move my hands forward…
and then put the knees down.
And I'm gonna settle and relax.
- Let's see the face. WAYNE: Relax face.
TONY: How's the Wayne face? Watch.
I'm gonna make a adjustment. So turn your fingers in more.
Good. And you go back that way if you want less.
That's pretty good. Nice flexibility, man.
Hey, you should get some veins, some vascularity and some striations.
Seriously, dude.
The guys get perfect teeth, he's 15 feet tall.
What were you saying about your head before?
Bald and sexy.
- Bald and sexy. - My wife says so.
There you go. That's the only person that matters.
- There we go. - Robert.
Wow. Dude, look at you. You're like…
Gumby on crack over there.
Christina, nice.
You can even go back with your heels more, if you want more. Aye!
Awesome. All right, everybody…
we're coming out of that, here we go.
It's shavasana time.
Christina's gonna show us classic shavasana.
We're gonna do it here on the stability balls, everybody.
So you go back.
I'll tell you man, if there's any single reason to buy one of these…
it's this, right here…
because this feels…
incredible.
Supported back bend.
My spine, my organs are all kind of falling in the right place.
Now some folks find this troublesome on their neck, right…
because you gotta go this way to make contact with your head.
So just interlock the fingers and place the head here.
That works better for me. I'm more comfortable like this.
And besides I get a little shoulder opener.
You see the opener I get here with the shoulders?
So you're just gonna breathe, relax, let the feet roll out.
And while they're finishing up I just wanna say…
that my friends is Upper Body…
P.A.P., Post Activation Potentiation.
It is for people who wanna improve…
become athletic, it's strong and powerful.
You cannot beat it. It is really… It is the magic in the program.
It all is really.
And in five, four…
three, two, let's hear it for the team!
Wayne, ugh, nice, dude.
Robert. Christina. Fantastic.
Okay, Tony, come here, come here, come here.
No, don't hug me. They're trying to hug me.