Hey guys, welcome to ABS intermediate. Excellent work so far we've built some foundations, the abs are starting to pop through and should have really felt it. Also, core is improving. We've added in some medicine for wood shops to improve on that core. Now we're going to be working more in a superset fashion. We're going to be working from one exercise to the other to the other, allowing no rest at all.

And we'll have the rest after the three exercises. There's too many circuits in this one. So work hard through each mini circuit and progress and get the results that you want Welcome to the warm up section of your day. Today, we're going to break this section down into three parts. First Section B mobility, second section, movement by flexibility. And the third section, I post rise up to further prepare ourselves for the workout head.

And I'll talk you through the whys and wherefores as we go. Okay, so as I said, the first section is the mobility section. So we're gonna start off nice and easy with the left, but gonna stand on one foot, we're just going to tell that nicely pulling back, pulling back down, gradually increasing that range of motion. The reason we're doing these exercises is to excrete the sinoatrial fluid in the joints. Okay, much like a car has engine oil. All of our joints have their own particular oil to prevent wear and tear on the joints.

Turn into a rotation and whichever way you go and go the opposite way back to back and translate same exercise on the side for the back. So good Not so fast the friction just causes the excretion of that fluid. Okay hammered site anyway and the opposite way. Okay and Brittany's good hands on guys. One is short, sharp, shallow, up and down at the knees to pull back, pulling back, short, sharp, gradually increasing the speed. said good now very good work and just a touch lower.

Good Okay, picture with some hips, access for tight grabs the right hip joints to the to crisis or cancer. Join much later in these choices possible that highly move the opposite way. big circles. Back, back. Good. Okay hasn't side's gonna go so thanks nice and shallow just after the nice excellent speed up as we go over further now increasing that range of motion Have it further as far as you can go?

Good. Websites again So first, make sure you take your head with you. Looking at you, I'm taking my head with my arms. They're drastically reducing the range of motion. Increased further. Slow down.

Good. Now we're gonna move into the movement sites flexibility section. Okay, we're gonna go for woodshop we're gonna reach down to the left Member shall first actually to further further good that's one of the three that's going to help decide now across can run aground. Rich Hi, Rachel. Good three good. Good stuff.

Okay, we're gonna work on hamstrings now. Okay, beam shoulder with us and some heads pointing forward. Okay. So face time come forward, nice. Bounce should feel that in the hamstrings and back up not gonna hold it is going to come down to you might be asking for it. Just you're not doing static stretching for a workout.

Well, the reason for that is, what can happen is the body can start to lay down collagen in the muscle by increasing the risk of an injury. The only exception to this rule is that if you do have a particular soreness that will prevent you carried on the workout, or if you have an injury that you feel he needs to stretch, every time so we do movement, place flexibility. You want to keep the muscles nice and elastic, not plastic. Okay, keep that in mind. We'll keep the mobile and bouncy, we statically stretch them we're going to tell them to stay in that position. And they're not going to protect your joints and then open up a second itself.

Okay, now we're going to go into some forward loans. It's now okay to be together. And we're gonna drive forward. And good, nice and slow. feel the stretch down the front of the thigh. emphasize that stretch, drive that knee over the time and back up.

Stretch the glutes here and the quads here. You could go in emphasize that stretch not to work out now, so don't really stretch it out. Concentrate on movement, face flexibility. Good. Let's see FOMO that's one drive forward. That's too good.

And fulfill that stretch. Okay, we're gonna go into a site launch. Now I'll just quickly demonstrate. Gonna go out to the left first, come down, straight leg, feet pointing forward, hands down to Floor I'm looking forward to drive back up and step out. big stretch. Side lunges.

Okay, so that first off we go and stretch. stretch back up. really feel that on the inside of thighs and back up. Good work going on stretch. Backing, good. Stretch.

Good, well done, and stretch and stretch. Good. Last for 1234. Good. We're going to do now, a quick demonstration we're going to step back and see, unlike the other one, we're stepping forward this time taking a step to the rear okay. Coming up next, it really needs protections as well.

Okay, we're going to be working on the abductors and the glutes at the same time except for more as one answered for good. Okay, quick demonstration. We're going to get to the left first, step out, as you've done for the side lunge, big stretch on the left side. Then as we come in, we're going to clear to the knee or the extended like worn out from behind the heel. of the static player. You try this like outside, you feel a stretch here this time.

Okay, so we're working on this leg. Stretch on the adductors. glutes. Okay? That's the side and the side is gonna work six that side, six the opposite side. Okay to my left, and off we go.

The stretch. That's one good stretch. And in good to stretch and refill it here because before stretch, Sumo there is another. Good. Okay, this time, the right exactly the same. And off we go.

Stretch. Stretch the here this time good. Good, nice. Good. Excellent, good. We're now going to go into a squat and price.

Okay. Thanks Charlotte pass your squat down should be free to buy now. Now where is the pulse rate detection, okay, so you can see the crescendo now building all the way up nice and slow. Tada pulse rates now on Pine Crest. Five squats, five crunches in quick succession. Okay, nothing too hard to sort of push it a little bit further than what we have presupposition.

Okay, guys, I don't forgot this guy 543254321 so pets, by crunches Off we go 543 Press up position for 55432154321 excellent guns. Excellent last time I press a little bit faster this time Okay, off we go 54321 my squats as our heads out if we go 543 215 punches I don't forgot 1230 I'm sorry. Good. Okay, she's just kind of joking on the spot. Okay, jumping on spot. Okay, don't any this was the axon between the toes and the floor shake downtown.

Keep it going. Okay, this is me. When I say sprint, points, you sprint for five seconds on my timing something like this. Pump the arms. Okay? Stop by.

Go check it out all right Last time five seconds I want you to get on the spot. Guys absolutely fantastic work. So you should feel mobile. You should feel flexible and your pulse should be raised. Good luck with the workout ahead. Work hard.

Hi guys and welcome to our intermediate. Congratulations for completing applicator well done should have built up a fair amount of strength in the abdominals. Increase your range of motion in the core the body so you're ready now for too many circuits which is the way this DVD is going to work. Okay, we've broken down three exercises per mini circuit, you'll work through rotating through the number of reps prescribed by yourself for that mini circuit three times through before having a slight rest and moving on to mini circuit. So, as I mentioned previously, what you can do any of these workouts is bolt them onto the end of any of your other workouts, for instance, fat loss or strength training. Okay, so the first exercise today is going to be crunches.

Then from there into single leg window wipers and from there into Roman chair setups, okay 10 repetitions of age apart from a single language or whitelist, which will be 10 repetitions each time. You ready guys? Guys? We go. crunches first. Okay, let's keep these nice and slow times on the temples.

Okay, I am going to come up and breathe now. up to about 30 degrees and slowly down that's why. Good. So what? That's good bye for now. Perfect.

Breathe out. Good. I've just lost three at home. And now that's good enough. Breathe out now and slowly down. Excellent stay on the floor we're gonna raise the left leg and go to single night window wipers Off we go down over to your right down to the floor and we're good.

That's why slowly down and back up to Three keeping the shoulders on the floor. Good. Well done. way on the side. Good work. Seven, big rotation, three, shoulders down.

Okay, if we go to the left that's what all the rotations come from the core. That's to show Sound well duh. Last for this deep breathing good. Final poll coming up now well done. That's one Great Firewall. Excellent.

Okay, like to come up into that position for Roman chair sits now. Okay. 40 pounds on the floor. Okay, I'm leaning slightly back we're gonna do is draw the knees up to the chest. If we go, go. Good, I'm careless slowly out and up and breathe out.

To very good, slowly and good work. That's fine. Good work. Seven job. Last 313 in. Good.

Plus one, three, and slowly down. Well done. Relax 30 seconds prior to go through that again, well done. Okay guys, well done round one other way. Okay? Just remember though, that if you like, you can kick off your trainers, like we've done and relax.

It's all about the corner. Okay, sit down for round two crunches first samples. And if we go, three, go, oh, wow, that's good. tequesta Ah, no, that's too good for keep it slow and deliberate. That's good. That's five six.

Good work well done. That's good. final three. Slowly down, okay? Like winter what this looks like first. Okay, we're gonna go straight over to our right soccer go all the way down to the floor.

Good. Shoulders down. Big rotation at the hip. All that work. Right, good work. Seven.

Good. Well, final two. Excellent. Change legs. We go with the right Slowly at the left. Good remembering shoulders down all the time to write.

Last for Well, duh. Take one or two. Excellent, well done. Okay, it's Roman chair sits up position on the floor, legs are straight. Every time we come up with all the air out of your trosset page, large contract with the US Oh, that's good. Really feel good excellent work well done.

Okay, water. See you back here in 30 seconds So now Okay, just the top coaches agree that good? That's what he says. Good. It's getting off for too much. sips up to about 30 degrees.

Seven feet work to breathe out. Good work. Okay, here we go seem like we know what this look like first we go that's one Literally down the first three or four days of the body down. Good. Keep breathing. Slowly down.

We go. Slowly down. Together good excellent But Good, keep it going. Six. Final for this one. Last time we did a good one.

Right? Oh, excellent. Like slowly down into Roman chair position, palms flat. Okay. Good. Play.

Good. Keep it going. That's six and seven, final three. Keep the tension on the abscess. Good. final two and one.

Excellent work finish up the movement. Excellent. Goodbye, guys. I'll see you back here for many circuit to like to take two minutes rest. Okay, back here for three new exercises good work well done. Awesome work so far I don't have a circuit what many circuits now?

Okay, we're going to start with three new exercises. first exercise is reverse crunch for 10 reps. Then we're going to flip over onto our fronts and do Superman for 10 repetitions. And then we're going to finish up on alternate elbow knee. 10 repetitions each side. Okay, so down to the floor for reverse crunch. Okay, don't forget to breathe out all the way down the floor for three.

Good move. Slow Tony. Go on. Lawyer let's find good flow. Good work 3132 and three, excellent work. Okay.

So so look into Superman's. Okay, so for right now we're going to even up from the, from the front onto the back. Okay, we're going to lift up rich hind legs and the body slowly down and up to two. And slowly down the skirt. Keeping the body straight with three. Excellent.

Keep it going. That's it before. Reach I off way, that's good. Good to six. keeping it nice and easy. Good work not forget right excellent work and finally good work guys.

Okay, this next round Sona Alberni so on samples okay I'm going to alternate elbow to opposite knee. Okay, Away we go 679 1011 1213 1415 1617 1819 and 20 guys, okay, take 30 seconds I'll see you around for round two good work Round two There we go. Okay. Good of the floor. Right? Not too high that's five six says towards the ceiling Okay, slowed me down.

It was nice to slow, deliberate for for more good rich time evening out Okay, let's go on at this time quite fast and keep the tension on Yes. Okay, we go to 20 and some samples and off we go. 456-789-1013 1415 1617 1819 excellent seconds back around three Some work okay. But um final round, then we go. Okay, and this slowly down, up towards the ceiling and slowly down not behind you up for three good for the press three now 53836 Good good excellent Oh Go rich. Good.

That's good. All right. 765 Good work. 432 and last one, retry. Good slowly down. Excellent.

Okay, last 20 Now we'll turn our elbow knee nice and fast. Let me first 20 Off we go. 2345 678-910-1098 7654321 Excellent. Good. Okay. Excellent too many circuits.

All right. As I stated earlier, what you can do is bolt any of this workout on to the end of the the other workouts, for instance, fat loss or strength. Okay, good work so far. I'll see for advanced, well done. Guys well done and congratulations, you completed your workout. I hope that you've gone away and taken a walk around for about five minutes just to slow the heart down to what it was before he started working out.

What we're trying to achieve now is developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's but also to aid you in your development through our workouts as you progress from beginning Through to advance. What we're trying to achieve on the stretching also, is to speed up your recovery, right? what we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down, back and straighten out the creases in your T shirt. What you're trying to do is lay down the muscle fibers back into line and speed up the recovery. We're going to work on the lower body progressive up through to the upper body, or I'd like to do is hold the stretch around 30 seconds. And Joe is going to help me with that throughout as we progress on through the stretches.

Okay, if you don't manage to get it straight away, just rewind it and play it again. And you'll gradually build up the process in your mind and hopefully it will become habit for you. for yourself starts off with his own cars, probably because this one's the hardest one. You can also simply do this one up against the wall. But what we're going to do is utilize the first opposition just to aid in our calf stretch. So if we just get down onto the floor, okay, so you bring yourself into a nice, the position I was trying to achieve is a flat steel on the floor, you can see that his thickness is nice and high, and it's got a nice straight leg as well.

If he has a bad leg, we're going to be stretching an alternative muscle that is in that region as well. But what I want you to do for this one is to keep a straight leg after the workout Okay, so it's like a seated position to watch it. It's gonna keep one leg straight on one leg. Just gonna bring the heel nicely, nice and close into the groin. It's gonna take a deep breath in and breathe out and reach down that straight back. Where's gonna expelling it now is hopefully in the hamstrings, the back of the leg.

Slowly Excel. And what I want you to do is try and achieve the longest stretch out and try and just go further. He is ease out of that one. I'm bringing the right person to meet the left. Force those heels right into the groin and keeping his elbows on the inside the legs outwards on the elbows. really feel that stretching the groin, or the abductors and slowly eases off.

He's gonna try and force out just a little bit more. If you just take the opposite leg out stretch Now, on the left side now it's gonna take a deep breath Just the same as we did on the opposite side, just take these off. Stretching, development, progressing through more tougher exercises. increased range of movement. Okay, what we're gonna do is keeping this leg up, we're gonna just cross the legs over towards the knee joint. Turn to the side of the fence, forcing yourself But outside of the knee and across, it's gonna get a big twist and then he's gonna fill this in the foot region, also down the side of the leg and the iliotibial band and up higher in the tensor fascia Lata area.

Okay, great work and just released from there. Just for the benefit you guys at home what's gonna do is come around for this stretch and reach through the gap with his right hand and plus that one behind the hamstring and roll back kicking that leg finds the leg that is CrossFit. It's gonna fill in the glutes with the right side. As soon as that stretch eases off, just make sure you are providing development by pulling in slightly more to increase the Stretch. homie, this one's a beneficial stretch for you. release yourself from the stretch this roll backer member always slowly on these and change like the opposite side.

So we've got one stretch to do before that one is going to place the leg over to the opposite side and twist round forcing that elbow Ross. Again, it's fitting in the clicks and all the way down the side of the leg hopefully maintaining freezing at all times. regulate that freezing and taking yourself back to normal. realigning all of those muscle fibers hazing you covered Slowly Can you just keep her leg crossed over. He's gonna do exactly the same pointed on the opposite side reaching through the gap, taking off the hamstring of that leg and rolling back, pulling it nice and tightly. And again, this time filling in the glutes of the left hand side.

This stretch is easing off, and what it's gonna do is just pull on that hamstring slightly more to increase that stretch. Okay, what we're gonna do now is move into the quadricep stretch. The muscle is pretty soft by now. I call it the Ico and pull that leg up to the rear. Okay, what it's doing is keeping the nice Step on each other. As you increase the stretch, force that pelvis forward, really feel it in the rectus femoris muscle all the way down the front.

And also in around the need, all of the rest of the quadriceps muscles can bring realizing all of those muscle fibers. Jason delayed onset muscle soreness and kind of slowly sudden breaks that never ever think that like, okay, it's gonna roll over onto the opposite side and do exactly the same stretch because I pulled the ankle, pull that leg up to the rear and keep the lease in line as if there was a big pulse going through the two of them, locking them together and doing that forstuff pelvis forward. Ready Phillips Always breathing the whole time. Okay, while we're on the floor, we're going to start moving into the upper body, we're going to utilize the fact that he is on the floor. Okay, and we're just gonna do spaces head towards the camera and come down on the floor. And what we need to do is with that 40 keeping me on the floor.

Need to increase the stretch, bring this hand in towards you, and push up and also bring the leg up to From the body Okay, and the reason we're doing this one is to increase the stretch across the pectoral muscles across the front of the deltoid. See that was part of pressing movement. I press ups and military press and made simple short press. Ok and slowly I will switch over to the opposite side. Excellent. Always smell yeah stand up now.

We'll work on the last pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're going to pull over. Okay, and we're feeling this isn't the large pulling muscles here. Okay, the lift system is Dorsey and also in the bleeps of the obliques down towards here if we have used our ab workout, also get a little bit of rear delts stretch in there, and also a slight amount on the triceps. And again, slowly after that one, and we chose the opposite side, taking over the left on the side and pulling over again, the large latissimus dorsi muscle via rear deltoid muscle Such an obviously right into links might even get a little bit on the back end. Okay, now we're gonna work on the rear deltoids.

We're going to take the arm across the body and pull in nice and tight with a straight arm. Again, maintaining a good posture, right rear deltoid stretch here. It's gonna add a slight stretch into the back here was pulling that scapula forward. You can feel it right to the center of the back as well towards that scapula. Again, those muscles slow We have to decide. Okay, as slowly as that one into a tricep stretch, I'm going to say from the front and just move straight from the rear where we want to add positioning.

Okay, we should be aiming for the center of the spine, near prognosis strike and said hold the other with the opposite hand and force the hand on the center of the spine to the point of Oracle, find that stretch in the triceps. And once you feel that is easing off, you can just take that stretch a little bit further by forcing down Okay, we're just gonna ease off that stretch and just go That certainly is a stretch on the other side for some has done especially the spine for some elbow, again, increasing the stretch if you need to, and thereby improving your development. Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay, and we'll go to the side this time. Okay, and we just want the hands underneath the shoulders, looking forward, nice, straight body, and we're just going to press up and feel that down, run to the abdominals.

Okay rectus abdominus have big sheets of kind of fancy abdominal muscles that we've got. And just holding that we're going to come down slowly releases. We're going to go one more time. Slowly back down and back up to three. Excellent, guys. That's fantastic.

Obviously these are really, really important. We want you to keep progressing on with those and keep Doing the same routine every time and try and form a habit these become natural straight after a workout to go straight into your stretching routine. Hopefully you won't need to watch this back too many times and it will be built into your mind about exactly what you have to do every time. You need to keep doing them to aid in your development. Never leave them out. Okay, they will help you prevent injury, reduce the soreness, they may not cut it out completely, but they will reduce it and also prevent scar tissue building up in the muscle laying down those fibers exactly where they were before.

Keep going. Good luck with all of your workouts, and we'll see you again