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𝐅𝐮𝐥𝐥 𝐁𝐨𝐝𝐲 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡⁣⁣ Hip Thrust (“Shaky Shaky” Daddy Yankee)⁣⁣ With these you’re holding in the top position while the song plays, complete 1 rep every time you hear “Shaky” A big key is to place the weight over the abs so you can keep them engaged. Use your inner thighs and glutes for the reps and the hold.⁣⁣ ⁣⁣ 𝟑 𝐬𝐞𝐭𝐬 x 10-20 reps each leg⁣⁣ 1-Leg Walking Lunge⁣⁣ For these you are looking to get a good pump going in the leg that’s working. Go as far as you need within the rep range to get the leg working. We’re aiming for the glutes to do most of the work here, so adjust your angles as needed for that.⁣⁣ ⁣⁣ 𝟑-𝟓 𝐬𝐞𝐭𝐬 x 8-12 reps⁣⁣ Towel Hamstring Curl⁣⁣ Looking to focus fire on the hamstrings here. Pick the variation that lets you get the most control through the set. Quality reps are the focus here, take the time to give each rep that 100% attention it deserves. Create tension with the heels into the floor on the way in and focus on feeling that stretch as you straighten out.⁣⁣ ⁣⁣ 𝟑-𝟒 𝐬𝐞𝐭𝐬⁣⁣ - Towel Squat Hold x :20-30⁣⁣ - Sissy Squat x 20+⁣⁣ For the towel hold, focus on really pushing the feet into the floor and trying to straighten the legs, your arms and upper body should resist just enough so the focus stays on the legs. For the sissy squats, move with your breath, find a rhythm and pump out as much as you can. If you get way more than 20 reps, should probably consider going up in weight.⁣⁣ ⁣⁣ 𝟒-𝟓 𝐬𝐞𝐭𝐬 of Max Reps⁣⁣ Weighted Push-up⁣⁣ 𝘖𝘙⁣⁣ 𝟒-𝟓 𝐬𝐞𝐭𝐬 of 8-10+ Reps⁣⁣ Floor Press⁣⁣ Pick the best option for you. If wrists, elbows or shoulders are feeling funky, should probably go with the floor press. Go as heavy as you can manage for at least 8-10 reps but push for more if you can. Maintain tension on your object and get those bigger muscles (chest & lats) involved! If you go with the push-up, keep in mind to maintain full body tension. Don’t let your torso sag just because you have weight on your back! Pick a weight that’s decently heavy for you and go to town!

Full Body Strength Hammer Curl (“Suga Suga” Baby Bash) Workout starts with Hammer Curls to “Suga Suga” Keep tension through the chest and biceps as you hold the weight. Complete 1 full rep every time you hear “Sugar” Hold on as long as you can. 3 sets - L-Sit Hold x :20-30 - Bridge Press x 15-25+ For this first combo, the idea is to gather tension during the L-Sit Hold and then use that tension for the Bridge Press. So, focus on feeling the chest and lats working for the L-Sit, and then use them when you go into the Bridge Press. Adjust your range as needed for both of these, so try to find where you can feel your muscles working the most and stay within that. 3-4 sets - Z-Press x 10-15+ - Floor Press x 15-25+ Similar to the previous combo, but now from a different angle. Try to wear out for the Z-Press by picking a weight that makes you fail around 10-15 reps, go right into the Floor Press after this, keep that pump going! 3 sets - Biceps Curls x 8-15 Biceps may feel tight after the previous pieces, so let’s get some curls to lengthen them out. Focus on feeling that big stretch on the way down for these. Little momentum is cool, but keep the biceps working and not the shoulders. 3 sets - Skullcrushers x 10-20 Cap the upper body pump with some solid sets of triceps. Big key here is to find the range that lets the triceps work and not the elbows. Adjust through the sets and reps as you need to get those arms feeling massive. 10 sets - KB Swings x 5 OR 5 sets - Overhead Deadlift x 3-5 Going to pick one or the other here based on what you have available. If you have a decently weighted KB, go for the swings. 10 sets with 5 powerful reps every set. Look to make each swing as powerful and explosive as you can. Think about a standing plank at the top. If you have a broomstick or stick at home, you can try the Overhead Deadlift. Move slow and controlled for the OHD, every rep should take 10-15 seconds to complete and it should require all of your focus to maintain tension on the stick and in your body.

HOME WORKOUT ACCESSORY (Lats/Uni-Lateral Focus) 2 sets, Max Reps Skullcrusher Reps Move with your breath & with tension. Exhale out the nose or mouth on the way down & inhale through the nose on the way up. Do as many reps as possible until you lose the breath. Don’t count reps. Aim to feel the triceps getting pumped. 3 sets x :30-60 holds each Dead Hang OR Farmer/Suitcase Hold Hercules Hold If you have a pull-up bar or something to hang from, do the dead hang (bottom or top position) Otherwise, use any weight you have for a Farmer (both hands) or Suitcase (1 hand hold) Whichever you do, maintain tension, try to feel your muscles working to hold the weight. For the herc hold, think about reaching away from yourself as you hold. 3 sets Towel Pullover Hold x :20-30 Pullovers x :10-20+ Play with the angles to get the best results. For the towel hold, once you feel tension in the lats try to pull as hard as possible to get them fired up. When you do the pullovers for reps, aim to use the pumped up lats as much as possible. Maintain a squeeze for the reps so you stay in the right range. 4 x 8-10 1-Arm Row (DB/KB/Band) OR 4 x 15-20 Banded Row If you have a weight, go for the one-arm row. Stretch the lat at the bottom, then squeeze them on the way up. Avoid twisting too much; the movement should come from your lats not your waist. If you don’t have a heavy enough weight, do the banded row. Anchor at your feet & adjust your position as needed to get the right resistance. 3 x 10-15 Rear Lateral Raise Slow & controlled reps are key. Avoid letting the neck help too much. Add a slight pause at the top of each rep if you have a hard time feeling these. 3-5 x 5 each side 1-Arm Complex 2 (Clean/Squat/Press/Squat) Another 1-Arm complex. Go as heavy as you can but stay smooth as you transition from rep to rep. 1 Clean, 1 Squat, 1 Press & 1 Squat = 1 rep, repeat till you get 5 on each side, that’s 1 set. No rest between reps, little rest between sides, but majority of rest should be between sets. Avoid tilting too much to one side or another as you move through this, stay tight through the middle to help with this.

CONDITIONING - “Sandbag” Focus Workout If you don’t have a sandbag (or something similar), you can use a dumbbell or kettlebell instead. Simply mimic the positions & movements as best as possible. 2 Sets, max reps Z-Press Aim to move with your breathing. exhale out your nose or mouth on the way down & inhale through the nose on the way up. Move with your breath & with tension, go for as many reps as possible until you lose the breath. Don’t count reps! Instead try to feel the upper body getting pumped up. 3 sets :60 Front Squat :60-90 rest Aim for max reps for 60 sec. Ideally you should be squatting continuously the whole time, so pick a weight accordingly. You’ll be holding the weight in front of the chest, so try to get the chest & lats involved to help with the hold. If you need to rest, avoid putting the weight down, instead hold in front rack & get your breathing together. Rest as needed between sets, but no more than 90 seconds. 5 AMRAP (As Many Rounds As Possible) SB Squat x 5 & 10-15M Carry Similar to the previous piece, but now we’re holding the bag in front of the stomach. Create a good squeeze to make sure you’ve got adequate tension on your object. Your main goal is to not put the object down. Do 5 squats & carry the equivalent of 10-15M (if you have a small space, walk back & forth as shown in the video). Maintaining breathing is most important here, so find a rhythm & stick to it. 2-3 sets, Max Distance for each (20-30M approx.) - Overhead Carry - Front Rack Carry - Bear Carry Looking for approximate distances here, focus more on finding the right tension & trying to go for max distance. Test yourself & see how far you can manage, then you have a benchmark to work with. For all 3 positions, maintain a good squeeze on your weight. The tension will keep you in the best position. 5 x 5 Pause SB Squat Exactly like a sandbag squat, but with a 3 count pause in the bottom position. Aim to have tension in the bottom position. You should feel everything! Look to be smooth going into & out of the pause. Go as heavy as you can manage. Breathe at the top between reps as needed.

Full Body Strength Warm Up 2 sets of max reps - Sissy Squat Goal here is going to be to maintain a breathing pattern while squatting. You’re looking for an exhale (through nose or mouth) on the way down and an inhale (through the nose) on the way up. Once you get a hang of it, try to push it as much as you can, you’re trying to see how far you can take the breathing while pushing the pace. If you feel like you’re repping out too much or for too long, add more weight. 4 sets x 10-20 reps each leg - Lunge Find the angle here that lets you use more hamstring and glutes; you’ll still feel the quads join in though. I like to lean forward with my torso for these, I find the angle really helps me keep the quads from working too much. Add weight and rep out within the range as needed to get those legs burning! 3 sets - Leg Extensions x max clean reps Since this is a new exercise for us, instead of going for defined reps, focus on feeling the legs work and getting the hang of your angles. Think about squeezing the quads as you straighten your legs, avoid going too low if you feel more knees. Play with slower and faster reps for these too, try to get the hang of them and see if they’re a good option for you. 4 sets - Bridge Hold (Hamstring Focus) x :20-30 - RDL x 20-30+ Let’s really go after the hamstrings here. Really try to make them cramp on the hold, then use that cramp/focus to get the most out of the RDL. Big stretch in the hamstrings on the way down and squeeze the glutes on the way up. Get the most out of those legs! 5 x 5 Weighted Push-up OR 3-4 x Max Reps Floor Press If your push-up is rock solid, you’ll be doing the weighted push-up. Add weight as you can, but keep that midsection tight and those reps smooth! If you’re working on your push-up, you can go for 5 x 5 of perfect push-ups, try to make the reps as smooth as you can, think perfect practice! If the push-up isn’t an option for you, the floor press is your go to. Try to go heavy enough so you can’t go past 20 reps.

Our bodies were designed to move in a variety of directions. We lunge, hinge, bend, extend, rotate, jump, run, etc. The squat pattern is something our bodies are primitively designed to do, and without really knowing it, in some capacity, we squat everyday. Today's mobility flow live is all about mobilizing the joints we need in order to squat safety, and effectively, boosting the longevity of our ankles, knees, and hip joints. We all have very unique skeletal structures, making the way in which we perform a squat, very unique to us as well. The intention of today's class is to provide you with a better understanding of how your joints move, and how to adequately squat for YOU, based on your current mobility. PROPS NEEDED: 2 yoga blocks

Coach Bilal talks you through some basics to get setup and prepared for doing our home workouts. Working out at home can be a challenge for many people. Most people seem to over complicate it, and therefore have a hard time figuring out where to start. For many the main issue is “what equipment do I need?” A simple tip is to aim for 3 different weights; a medium, a heavy and a light. A medium weight (Ladies 30-35+lbs, Men 40-45+lbs) is what you should first target and what will probably be your most versatile. This will cover most big exercises (eg. Squats, Presses, Holds, etc) From there a great option to go for next is your heavy weight (L 30-35+lbs, M40-45+lbs), this will cover your heavier exercises (eg. Swings, Deadlifts, Heavy Carries, etc) The last weight you want to get would be a light weight (L 5-15lbs+, M 10-20lbs+), and this would be for most of your smaller muscles (eg. Shoulders, biceps, triceps, etc)

Full Body Strength Warm Up - Hammer Curls Song (Thunderstruck) You’ll be performing hammer curls to the song “Thunderstruck” by AC/DC. Hold in the bottom position while maintaining tension in the chest and biceps. Every time you hear “Thunder” perform one hammer curl. Try to keep up. 3 Sets - Hard Style Push-ups x 3 - Squeeze Rows x 20-30+ Goal with the Hard Style Push-up is to get as close to a slow :10 second count on the way down. Be smooth with your descent, even if it means getting less than the goal count. Add weight if needed. With the squeeze row we want to pump up the lats as much as possible. As the name implies, maintaining a solid squeeze on your weight is the key, keep the bigger muscles (chest & lats) involved. 3 Sets - Push-up Holds x :20-30 - Z-Press x 20-30+ Find the position on the push-up where you can feel the chest working the most. That’s the position you want to hold in. Think about really pushing the hands into the floor to get the chest going here. Should be able to get the abs to really fire up too. Take that right into a Z-Press, look to pump out 20+ reps, but stay in the range with tension. Don’t lose the abs for these. 3 Sets - Biceps Curls x 10-15 Pretty simple. Grab what weight you can, keep the palms facing up and pump those guns! Get a good stretch on the way down and then really try to squeeze the biceps on the way up. Avoid letting the shoulders do the work, be methodical with your reps. 3 Sets - French Press x 10-15 Use the variation that’s the easiest on your elbows and nastiest on your triceps. Avoid using momentum here, we want the triceps to feel this not the elbows. I like to start with slower and build to faster reps with triceps work. A good tip also is to stay just short of lockout at the top, fill those arms up! 10 x 5 KB Swing OR 5 x 3-5 Overhead Deadlift This will depend on what you have available. If you have a kettlebell of decent weight, you’ll do the swings, otherwise the OH Deadlift is your buddy. With the swings you are looking for 5 POWERFUL swings. It doesn’t matter what the weight is, look to move with speed and power. Rest shouldn’t be more than :30 seconds between sets, but you’re not looking to get them done quick. Give each set powerful reps and rest in between as needed to maintain that. With the OH Deadlift it’s the opposite. This is a very challenging exercise if done correctly. You can use a broomstick or any other equivalent for this, weight is not needed. Create tension on the stick by trying to bend it into a rainbow shape, that should fire up the chest and lats. Keep the big toe glued to the floor and move slowly while maintaining the stretch in the hamstrings, only go as low as you can maintain this tension. From there you’re looking to move just as slow on the way up, don’t rush it. Maintain tension on the stick with the upper body and use the lower body to bring yourself up, stay slow and stay in control. I would aim for a :5-10 second count on the way down and the same on the way up. Rest as needed between sets, but don’t doddle too much.

The health of our knees is heavily dependent on the strength and stability of the hip and ankle joints. Any weakness or dysfunction in the muscles that cross the hip or ankle joint, as well as the knee, can affect the stability of the knee joint. Today's mobility flow live is all about movements/exercises designed to stabilize the muscles of the hip and ankle, to rehabilitate achy knees. We will work to release tight hips and hamstrings, as well as explore exercises to strengthen the muscles of the legs, to help build stable, strong, and supportive knees. PROPS NEEDED: 2 yoga blocks 1 towel

Warm Up Front Raise OR Band Pull Apart (“Beat It” Michael Jackson) Song warmup for this workout will be either front raises or band pull aparts to “Beat It” by Michael Jackson. Hold in the respective position and every time you hear “Beat It” complete one rep. For the raises, look to feel and use your chest. For the pull aparts look to use your rear delts and shoulders. :60-40-20 second holds each - Dead Hang (Top/Bottom) - Overhead Hold - Hercules Hold For this combination you’ll be going for :60 seconds of each hold, then :40 seconds of each hold and finally :20 of each hold. Rest as needed between sets, but no more than :60-90 seconds. Increase the weight each set if you can or if you need an additional challenge. For the overhead hold, look to maintain a good squeeze on your object so you have a strong/stable overhead position. 3-5 sets, 3-5 reps per set (each side) - Deadlift - Bent-Over Row - Clean - Front Squat - Push-Press This complex can be done with either a DB or a KB. You are looking to do one rep of each exercise in succession, that’s one rep, repeat for 3-5 reps per set (same on opposite arm) Pick a weight that is challenging for the series, you don’t need to rush through it, but you shouldn’t be moving like molasses. Rest as needed between sets, but no more than 2 minutes. 3-4 sets - Towel Rear Delt Hold x :20-30 seconds - Rear Delt Laterals x 10-20+ For the towel hold, focus on pull the towel apart, try to make it as long as you can, it should feel like a similar motion to a rear lateral raise, which is exactly what we’ll go into next. Minimize the rest as you transition to the laterals, aim to feel the rear delts doing the job and stay in the range of motion that allows for that. Rep out as needed. 3-4 sets, 10-20+ reps each set 3-4 sets, 6-15 reps, going up in weight but down in reps each set Hammer Curls Two options here, based on what you have available. If you’re limited in weight, you’ll be going for 3-4 sets of 10-20+ reps a set. If you have options with weight, you’re going to pyramid the weight up between 6-15 reps (eg 15 reps, 10 reps, 8 reps, 6 reps) over 3-4 sets. Look to feel your chest and biceps working here, build an awesome pump! 3-4 sets, 20+ reps each set 3-4 sets, 6-15 reps, going up in weight but down in reps each set French Press Similar to the hammer curls, two options here, based on what you have available. If you’re limited in weight, you’ll be going for 3-4 sets of 10-20+ reps a set. If you have options with weight, you’re going to pyramid the weight up between 6-15 reps (eg 15 reps, 10 reps, 8 reps, 6 reps) over 3-4 sets. Focus on really feeling the triceps here, not the elbows. Adjust amongst the variations and find what works best for you.