so we'll get warmed up and then today we're just going to do three exercises a h squat chest press and then a single leg squat um just keeping it super simple we want to have the weights as high as we can kind of have them so that we're not going to be racing from exercise to exercise but probably by the time you finish the squat you're going to need like 90 seconds two minutes to recover before we go to the chest press and that the chest press we're going to need so we'll probably in the hour spend more time resting than we will uh pushing the weight and then we know the weight is heavy enough for us the weight's too light um we we won't be in that overload Zone that we need to be at and we'll we'll be able to spend more time moving than we will need resting so you can kind of gauge your work today based on needing the needing the rest okay so to to get us warmed up and and primed for the squat I'm going to mute you guys okay to get us warmed up and primed for the the squat I want us to get into an athletic stance that has us feel like the skin of the heels is on the ground but the the bone of the heel isn't squishing the skin down into the floor and then get a little more squatted even and we want to feel like there's load happening across the middle of the foot so just in front of the ankle and across that part of the foot if where our weight is too far back we won't feel the pressure there we'll feel the pressure in the heels if the weight is too far forward the toes will start to grip the floor so we're in between the toes gripping and in between squishing the skin of the heel into the the ground okay now let's play with taking the feet a little wider than maybe we were see how that feels there and we're just going to kind of pulse here I want to think the four toes y'all away from the big toe as we go down and then we let go of that yaw to come up and it's like we want to take our Center of mass and kind of Squish the foot into the floor so it's not a bob of the knees it's a it's a bob of like that Center of mass squishing the feet into the the ground y the toes y the toes y the toes okay let that go shake the legs out we got some load in you probably felt into lower calf stuff Achilles stuff possibly with that this time instead of the toes yawing we're going to bounce again but when we bounce I want you to think heel and toes lift and it's not a heel lift like a calf raise it's a heel toe lift so the flexors on the bottom of the foot kind of lengthened making space so we move into that space so again we're an athletic stance weight over the midfoot and it's like lift the toes lift the heels I'm hoping that gives you a sense of feeling like you've made space and you can move into that space with these little bounces yeah you can just give me a thumbs up or sideways or yeah awesome good let that go Shake It Out just going to stand get into that athletic stance and we're just going to take the arms crisscross you could tap shoulders back sides with the hands then we're going to take the fingers and actually tap shoulders chest side ribs back ribs sternum and just roll those shoulders out nice and easy in the other direction think about how wide those shoulder blades could get away from one another as the arms come forward good okay so we're going to get our weights for our first Squat and I want you to find the depth of squat for you that you either use like the toe heel lift like we did in the warmup or yawing the toes that it feels like there's space for you to drop down and come up from okay so you don't have to go all the way to the ground some of us that might be like a quarter squat we'll be above 90 some of us will be closer to 90 some of us might go below 90 okay it's not hard and fast each rep feel for have I made space to move into that SP space okay the um yaw of the toes or the lift of the toes and the lift of the heel the the pressing the flexors if you will into the floor think of you do that as you drop and then you do it again to come up so it's not like you do it and hold it through the whole rep it's set it and then do it again okay so you won't feel like you got muscular tension going all the way through so with the weights you have you could set up holding in front like so you could set up if you got two dumbbells or two cattle bells up in a front Rock position okay and it's like don't move down down and up slow necessarily but take the rest after each rep we want to be sweating heart rate elevated after we do our six or so okay ready here we [Music] go okay so we want to need that rest so chest press is our next exercise and we're going to do it on the ground we've done this varation before where we're going to yaw the toes um as we press the weight up but again it's not like y y y y y y y it's like y them as you press so it's a set it forget it okay so let's come down to the ground feet are going to be up just try a few where you can y all four four Toes or maybe it's just a reach or yaw of the pinky toe okay so we're going to ya every time we go to press it up once you've done your six to eight oh I've got a cat a cat nail on my yoga mat somebody was needeing biscuits on it I guess okay last exercise we're going to come to is body weight or with load and it's a single leg squat this guy the way we're going to do it though is we're going to consider that although one leg is taking the load that I'm moving on both legs are participating okay so if I and you're going to find that on one leg probably the down leg that the up leg is going to like to swing and swing to help you move on that down leg so it's not like the other legs not allowed to do anything that actually will piss off the leg we're working so make sure you let the other leg participate the way that it wants to as you go down and as you come up as you go down and as you come up okay you could have load maybe body weight is enough if we're letting both legs participate we shouldn't feel this like as a knee straining kind of thing so five to eight on the one leg and then you'll switch to the other leg and take a break yeah um try um on the next set of squats and when you're doing it did you let your up leg swing okay so the two-legged ones the other cue that can help make space is um taking the tibia and letting it roll or laterally pitching it so and it won't it won't look like pressing the knees out because now then I've done something with my femur when my weight's over my legs that lateral pitch or tibial roll just has the feeling of oh I made space but you're not like seeing my knees go somewhere does that make sense great so use that