good morning doing a little stretching
here because today is leg day and I
wanted to talk to you guys briefly a
little bit about injuries in leg day so
for the last four weeks five weeks my
back l4 l5 bulging discs it's been hard
it's been super depressing to not be
able to Train like super super heavy
like I'm used to doing but it's also
giving me kind of a cool outlook on
stretching and getting to realize you
need to take care of your body you need
to make sure your you're doing this
stuff taking that time so the general
rule of thumb 15 minutes of stretching
for every hour of training 15 minutes of
mobility workout yoga stretching doing
whatever you can to make sure you're
staying healthy today is a leg day
Jake's already in here getting it it's
your day to be in fitness coach
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stretching today we're just following
the app you got the Bulldog complex
I've super tight hip flexors so every
day I'm trying to work on that that's
really why I think my lower back has
given me so many issues so I'm taking
extra time to stretch that kind of stuff
out these actually are a great central
nervous system warm-up to also going
into these reverse back extensions so
this machine we picked up about a week
ago oh I love it the traction that it
gives my lower back is great it's a
little bit weird at first but I
definitely think that this has been a
positive thing first set here of hang
poles so we have our hand grip that's
super wide and what we're doing is we're
just pulling straight straight into box
squats so I've been doing full fledged
squats but kind of working up Jake and I
were doing box squats today just working
out with 315 making sure that I have
good form biggest thing here is force
those knees out head in a neutral
position after box squats we moved on to
single leg reverse lunge with a slider
so there's a slider underneath my shoe
there and what we're doing is just
putting all the weight on that front
foot tracking with that back leg I like
wearing the knee pads with this just in
case I need uhz hit the ground next up
leg curls so we're doing all the way up
down halfway and then all the way down
all the way up halfway down all the way
down trying to keep my upper back off
the pad forcing my hips into the actual
pad so keeping my glutes firing if you
will and everything on my hamstrings
rather than swinging next up exercise I
never thought I'd be doing as often as I
have been and I can say it's definitely
it's one that takes some practice takes
some getting used to your girlfriend
might be doing these as well you guys
can do them together and that is barbell
hip up
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single leg already ELLs this is one of
my favorites quickly becoming one of my
favorites for hamstrings we're able to
load up each hamstring individually
working out with a 70 pound dumbbell
here I love my Olympic lifting shoes for
this because it gives me a that wide
stability and this is one that I it's
easy to have just to be all over the
place so tracking all the way down
keeping the dumbbell close to the body
that back leg extending out these are a
doozy
so what we're doing here I just say
doozy it's a lunge with six seconds
pause and then five seconds pause and
then four seconds pause all the way down
to one and then we switch so six seconds
pause and then we're back up five
seconds pause but we do six to one
second on each leg and then we switch
these definitely definitely get the burn
feel the burn last not least I hate this
machine at my gym it gives you a good
tension but it's just not I'm not
getting full range of motion here so I
need to get a real deal leg extension
but hey it got the job done my legs were
toast afterwards it wasn't pretty but it
was effective oh it's always a good day
after your legs are done come in here
get out of the way we had a lot of work
to do we got some fun things to do today
too I'm gonna go drive a racer 4x4 I
think that's what they're called they're
all the rage here in st. George so I'm
thinking it might have to be my version
of Yoon's golf cart UHN I love you
congratulations on the wedding I'm about
to take your golf cart idea and beef it
up just getting back to the house after
leg day Courtney is here
with the gym shot crew and I heard
there's we have an Englishman and
Irishman and a Scots Muscat Minh a
Scottish man we're gonna go in though it
sounds like I'm walking to a bar joke
right now
why yes all right yes I have met you I
know wait so I'll go to Irish English
right yeah
and here's not even names just
nationalities oh yeah right no names
just next night wait when did I meet you
for depo are two years ago Nachi can't
be expected to remember that she's
filming you even you were training with
blanks an employer that was me and Chavo
oh my gosh you do good work what are you
doing right now
what are those I've never seen those
ladies on you this because it's gonna
spin I know I'd love to go oh he's a
good movie shot hey stop that have you
ever heard the word sassa Nick it's like
a Scottish word for outsider and
Outlander
Sesame you sure this hasn't been made up
for the purpose of hiya London yeah
maybe it has my girlfriend's in love
because we've been watching this the guy
who plays Jamie and Outlander supported
and I have been obsessed with this the
guy who plays that role actually follow
some fitness people in the industry but
he doesn't follow me so I'm upset with
that gentleman yo bro Jamie from
Outlander you should follow me when
people ask me why did you move to Utah
Hall its to do things like this how are
you doing good what do we have here this
thing is main looking oh yeah I like it
so we're gonna be going around in this
thing and what did you say when I was
when I was there you know I want to
screw you I'm gonna scream like a girl
all right let's saddle it up
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that was a good time I'm definitely
thinking one of these like I said you
and I love your your golf cart I'm
thinking we take your golf court we
throw a couple more horses in it an
awesome suspension and we just if you
come out here to st. George for the gym
opening we'll take you out in it I'm
thinking I'm gonna need one of these
because you know people always say
there's nothing to do in smaller towns
st. George is about 180,000 people
coming from LA you want like you know
crazy restaurants all the time maybe not
but if you want to go outside and do
things there's no better place than a
town like st. George Utah so you're
gonna have to do this a boat some fun
things just make things so much fun
since today was leg day hot wheels all
the way around I'm a big fan of work
hard play hard you feel me I'll see you
later
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