This is more of a training session rather than a workout.
You're working for mobility and some strength also flexibility.
It starts with 100 alternating swings with a light weight.
It's just about the movement and warming up.
So you perform one swing with one arm on one side then you switch to the other side you swing on the
other side.
That's true.
And you keep going then it's eight minutes of the Turkish get up into windmill and rotation.
He performed that for eight minutes straight.
Just nice and slow.
Focusing on the actual movement and in particular the shoulders and the lats for what's to come next.
It's eight minutes of pull ups weighted pull ups if you can and it's just your max sup max weight.
So you want to pick a weight that you can just do one rap with and then go down to the next weight and
keep going for the next eight minutes.
Now you mix that up with some work for the shoulder blades the lads and everything at the back by just
hanging off the bar and then depression and elevation of the scapula.
If you watch the video you'll see what that is.
In total you might be able to get eight pull ups out.
It's just the slow work but heavy.
So you really want to put everything in those few pull ups that you do do then you get 50 per piece
to really warm up for what's to come so that your body is nice and warm.
Then three minutes rest after that you get four minutes of a hip warm up which is three reps on one
side three reps on the other side of the 1990 assist that.
Which basically means that you're moving that leg with your arm.
You'll see what it's like in the video the next exercise is three on each side of standing.
Internal external hip rotation into hip flexion and extension then you get six minutes of three reps
on each side of the 1990 cut above curl lunch and press three reps on each side of the spine twist and
fly.
Then six minutes of bridge hip hop hip hop into Dex squat.
All this requires good flexibility but it also helps you to increase your flexibility and mobility and
even strength.
If you want to skip to the next task then go to four minutes and 30 seconds in
this is the Turkish get up into windmill with rotation to perform a Turkish get up the apart.
Then once you're up you perform a windmill you hold the bottom part of the windmill and you perform
rotations small circles and you also rotate the shoulder.
You don't have to do a lot just nice and controlled and then back down for a reverse Turkish Get up.
Once you get to the ground you switch sides and you perform the Turkish get up on the other side insert
your hand press it up press the elbow into the ground press the hand into the ground hips up pull that
leg back come onto the knee stand up then adjust your stance for the windmill come down only as far
as you can if you can't go all the way down to the ground that's fine.
Don't worry about it go only as far as you can.
Small circles and rotation of the shoulder at the bottom position everything nice and firm as you're
doing that she also working your core back down to the ground lets fully engaged and put the weight
down switch to the other side.
Just press it up nice and firm keep it locked out.
Press that elbow into the ground with your left press the hand into the ground press your foot into
the ground hips up knee under get up and perform a windmill.
Your feet are sort of pointing towards the this side where your hand is coming down towards the ground
you have to find the stars that works for you you want that leg to be as straight as possible that's
under your hip on the right side here
back down to the ground as you're putting your weight on that arm you make sure that you're engaging
your lot to protect your shoulder.
Put the weight down switch to the other side.
Insert the hand press it up.
You have this approximately 45 degrees away from your ribs.
Once you're on your knee you want to be looking ahead.
You don't want to look at the weight anymore.
When you're ready to do your windmill you want to keep your eye on the ball again.
But you don't want to strain your neck suggest enough to be able to see that bell.
So if you're quite stiff in your neck then peripheral vision is good enough.
Small circles with some shoulder rotation backup everything is tight while you're in that position.
Back down to the ground.
Nice and controlled.
You don't want to flop down one more time on the other side.
Switch legs press it up.
Elbow into the ground.
Hands into the ground hips up for that knee under.
Come on to the knee look ahead adjust for the windmill stance.
Look at the bell down only as far as you can.
Everything tight small circles rotation with the arm rotation with the shoulder and back up down to
the ground and you keep repeating this if you want to skip to the next task then go to 12 minutes and
30 seconds in.
This is where the pull ups start
next part is working on the lats the shoulder blades.
We're working on the pull ups.
So here we're going to use the laps and engage everything around the shoulder blade.
So you want to hang and relax at the bottom part.
Then you want to use just your muscles at the back your lats and everything about the shoulder blades
to come up and it's only a small bit of range that you're going to get.
It might be five to 10 centimeters but you're going to get it might not feel like a lot but it's good
enough to work on what you need to work on after you've done about eight to 10 grabs or your grip has
given up you move on to some body weight pull ups.
Now would any of this it's very important that you have a good grip.
You're only as good would you pull ups as you grip this.
Let's say you might be very strong with your biceps and lats but your grip is very weak.
You're not going to be able to do any pull ups at all.
This is also a great exercise.
You're activating one side of your lap to pull both legs to one side nice and controlled.
Then you pull them to the other side nice and controlled.
So as you're pulling it to your right you're lapped on the right side.
It's a lot more engaged and the left side is relaxed than you do vice versa.
And then your left side is more engaged and contracted and your right relaxes.
So that's also a good drill to do.
If you're already into pull ups then perform a pull up with a weighted belt as heavy as you can.
The pull ups that we're doing are working to lads because their wide grip pull ups.
So why do you go the less elbow flexion.
You can implement so the more you go towards your shoulders with those hands the more elbow flexion
you can use which means curling your biceps.
We don't want that because we're working on the lats.
So why do you go the better it's going to be the next thing that you want to do is actually think about
not using your biceps.
You want to pull your elbows to your hips.
That's all you wanted to think about.
You do not want to think about pulling your hands to watch your shoulder.
That is for chin ups or rather close grip pull ups nothing needs to be rushed here.
Just take your time.
It's only eight minutes of work.
You might be able to get six or eight reps in and talked or spent some time on just hanging there and
relaxing and then activating your lats and everything about your scapula.
Pull them down and contract those lads even your chest then relax and hang there a little bit.
That's also good to stretch all those muscles but make sure that you don't got to the point where you
show was come out of the socket or if you're not very flexible you're going to injure yourself a pool
attendant or whatever.
So make sure that you keep it safe and not a stretch you'll also see me do it later on it's just coming
to one side and bringing one arm over your head and I'm bending to the side.
That's a good lap stretch if you want to skip to the next task then go to 20 minutes and 30 seconds
in.
This is where the Burpee start
here we're doing a 50 per piece now.
These babies are not just to get warm for what's to come.
Like your hips and knees and your ankles and get the blood going.
But it's also to work the laps as you're coming down and you're going to put all your weight in your
arms.
You want to contract your lats.
You want to pull them down and you want to feel that the ball of your humerus is pulled down into its
socket.
Your chest is nice and firm as you're putting your weight on those arms and you're kicking your legs
out as those feet hit the ground.
Your paw is nice and firm.
Everything abdominals your chest.
Everything at the back is contracted.
You coming into a plank position you pull your feet back in.
You jump up you do 50 of douse but focused mostly on the laps here engage those laps every time.
If you want to skip to the next task then go to 27 minutes and 30 seconds in.
This is where the assisted 1990s.
Yes
here we're warming up with the assistant 1990 position.
You use your hands to move the leg.
You can do that by the Shin or by the knee.
Whatever you need to do and as you're coming into the cross-legged position you can just push down to
open those legs a little bit wider as you're coming back into the 1990 position.
You want to use that other hand to come into it and come out of it.
So we're just warming up the hips when what's to come.
So this is not loaded with any weight.
Further on we're going to love this with some weight.
We want to make sure that your hips are nice and warm and we want to work on internal external rotation
of the hip an abduction abduction from the 1990 position you go into a standing internal external rotation
of the hip into hip flexion and extension so you're also working on your balance.
If you're lacking in balance then you can hold onto something while you're doing this operation they
find you balance that.
Internal External Rotation of the hip you want to do three of everything on each side.
If you're looking at the video I missed one internal external rotation on one side to make sure you
do do three internal external rotation on both sides and three hip flexion into extension on both sides.
As you're getting back into your 1990 position every time you come into that position you want to work
on three points.
Both knees are going to push into the ground at the hip.
It's always the sides where your hip is internally rotated where you want to push it down for the side
where your hip is externally rotated because you're actually sitting on that.
So there's no need to push that down you'll feel that the other side is coming up with it.
If you want to skip to the next task then go to 31 minutes and 56 seconds.
And this is where the 1990 a curl lunch and press thought
next this the 1990 cannibal curl into lunch into press.
You want to press that cannibal overhead this far as you can.
As far as your flexibility in the shoulders allows.
But don't force it because you got a narrow grip.
Press overhead returned to rack back down in 1990 as you're in the 1990 position you want to push those
knees into the ground push your hips forward adjust the feet at the back lunch forward.
Press up.
Back down to the chest.
Bring that other leg in as you coming down into 1990.
Do three reps on one side then three reps on the other side come into the 1990 position internal and
external rotation of the hip curl it up push the hips forward adjust that foot's at the back that lower
leg lunch forward press up.
Break this down.
Spend some time in its position.
Don't rush it reverse curl down to the ground curl it back up you can change positions of the grip on
the Karabell you can hold the ball Bell or you can hold the horn if you find that your grip is going
or your elbow flexes side going then you want to go more towards the bell and hold it closer to your
chest pressing up lowering the wave need down slides the back leg and the back down into the 1990 and
do the other side
we're moving into the supine twist and fly it's a combination of two exercises or right Stretch and
an exercise it's a great combination you'll feel opposing forces as you're bringing that kettlebell
in and the knees in from the other side try and bring the knees all the way to the floor just nice and
controlled activate your core keep your butt on the ground as much as you can or at least one side as
you're moving don't drop that ball switch to the other side elbows locked out or can be slightly bent
whatever feels comfortable for you you want to do this with a lightweight you don't want to use a heavy
weight for this at all.
Bring the knees to one side make sure that those knees they bent and you keep them together you can
also bring that kettlebell in a bit further to the other side.
And while you're holding it there that will provide some counterbalance while you're bringing those
legs up from the left side.
Everything needs to be done slow and controlled.
You want to feel every bit of the movement you want to feel the muscles you want to engage with the
muscles you want to understand what's doing what.
Back into the 1990 lunge and press
repeat this for the full six minutes.
If you want to skip to the next task then go to thirty seven minutes and 45 seconds in.
This is where the deck squat starts
next we're moving into the bridge hip hop and hip hop into Dek squat Hall to catapult above your shoulders
bridge hip hop hip hop and squat.
Try that kettlebell forward to get counterbalance from the way to get yourself up bridge.
Hip hop hip hop into the X squat.
Use that momentum of coming out of that last hip hop to come into your deck squat.
Make sure there's nothing around you that can hurt you while you're doing this movement especially when
you're falling back or rather sitting back.
You don't want to be falling back.
You want to control that movement hip hop.
Try those arms forward.
Use that weight stand up fully upright slowly come down and the buttocks should touch the floor Nice
and gently.
If you've got the flexibility to do that as your coming out of the standing position you want to bring
the kettlebell out and in front of you.
Keep it out and in front.
Bridge
hip hop hip hop and roll out of it.
Try that catapult forward punch it forward and follow through and push yourself up controlled lowering
down.
Bridge hip hop and on the last hip hop.
Keep that spine grounded so that your rolling bodied than falling flat on your buttocks.
So if you're coming out of that last hip hop and you're hearing Pok Pok Pok or you're just not coming
up.
There's a couple of things that can happen.
Maybe your back doesn't remain grounded a little bit on maybe your feet are way too far out and away
from you or your knees are collapsing in or out.
So pay attention to where the feet are placed.
As I come out of the deck squat there right under my hips that can be closer together as well but you
don't want them far out because that is gonna buckle your knees in and it's gonna hurt your knees.
Now there are a few things that I wanted to say about the 1990 recession which I did during this workout
so make sure you check out the end of this video.
The 1990 position is a great position to work on your hips your hip mobility internal external rotation
abduction it's all great but it needs to be done right.
So basically it means that if your knee is hurting at least that wasn't done right.
You didn't have enough internal or external rotation but you went too far.
End up Doucette torque on the knee the knee is hence joint.
It only goes into flexion or extension.
It doesn't rotate if you don't have enough internal external hip rotation then you create torque on
that knee which is going to hurt later on.
This whole combo can also be done which just bodyweight the cannibal actually makes it easier but also
adds a bit allowed so your shoulders are doing more work your core could be doing more work but you
need to make sure that you can work your way up to doing it without.
If you can eventually do it without great you can still keep doing it.
Weird but at least you know that you have made it to the point where you can do this without doing it
without means that you know how to round your back how to roll forward how to try those hands forward
where to place your feet close to your butt and you know everything about the deck squat and you can
perform decks.
What the cannibal is just an assistance tool to give you some counterbalance so make sure that you work
your way up to be able to do it without.