Like always great work well done for reaching apps and core advanced. The apps have really worked hard now should be feeling them. But the reason you're here is because you've identified that you've been able to undertake the interim intermediate one with ease now. So here we go with apps advanced. We're working in too many circuits again, but with additional, more difficult exercises for an extended period of time. Good luck, hang in there and get the app to one.

Welcome to the warm up. section of your DVD. We're going to break this section down into three parts. First section v mobility, second section, movement, basic flexibility. And the third section, impulse rise up to further prepare ourselves for the workout ahead. And I'll talk you through the whys and wherefores as we're going.

Okay, so as I said, the first section is the mobility section. So we're gonna start off with the left, going to stand on one foot, we're just going to tilt up nicely forward and back, forward and back. Down, gradually increasing that range of motion. The reason we're doing these exercises is to excrete the sino your 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 join is now turning to a rotation Whichever way you're going to go the opposite way.

Back and forth and back and Change legs. Same exercise on the side toward the back. So good, nice and fast. The friction just causes the excretion of that fluid. Okay and rotate anyway and the opposite way. Okay, and Brittany's gonna have some size on his short, sharp, shallow, up and down at the knees.

So pulling back, pulling back, short, sharp, gradually increasing the speed. So good now going just to Tableau good work and just a touch lower. Good job. Okay, so with hips, axis rotate graphs the right okay, there's large hip joints to the to crisis or cancer. They can join gets much better choices possible that highly move the opposite way. Circles back, back.

Yes. Okay hasn't side's gonna go so iPads nice and shallow just after the needs excellent speed up as we go over further now, increasing that range of motion, keep it going all the way down reached out of it further as far as you can go. Good, it's gonna turn into a twist now, websites again So first, make sure you take your head with looking at you. I'm taking my head with my arms, drastically reducing the range of motion. increase that. Take it further down right now.

Good. Now we're gonna move into the movement size flexibility section. Okay, we're gonna go from wood shop. We're gonna reach down to the left good. shower first To further and further good. three holes so that's one and two retry up to three.

Let's go the opposite side now. Across come right round and reach. Hi, Rachel. Good. It's good. Three, good lost to one.

Good stuff. Okay, we're gonna work on the hamstrings now. Okay. It's been shown with the past and some heads pointing forward. Okay, what do you need? So please come forward nice flat back to the bout.

Should feel that in the hamstrings and back up not going to hold it. We're going to come down to you might be asking why is Justin law not very static stretching for workout Well, what can happen is the body starts to lay down collagen in the muscle by increasing the risk of injury. The only exception to that rule is that have a particular store that will prevent you carried on the workout. Or if you have an injury, the feeling needs to stretch every time so we do movements place flexibility, you want to keep the muscles nice and elastic, not plastic. Okay, keep in mind, we'll keep them 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 they're not going to protect themselves.

Okay, now we're gonna go forward lunges now. Okay, stay together and we're gonna drive ports. 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 quotes here are going to emphasize that stretch. not useful work out now, so don't really stretch it out. Concentrate on movement face flexibility. Good. I see FOMO that's one drive forward. That's too good for Philip stretch.

Okay, we're gonna go into a sidelines now just quickly demonstrate. You're gonna go out to the left first, come down, straight leg, the pointing forward, hands down to the floor. I'm looking forward to drive back up and step out. Stretch, side lunges. Okay, so let first off we go and stretch, back up, stretch back up. really feel that on the inside of thighs and back up good work and stretch, back a good stretch and stretch and stretch.

Last for 234 good. We're gonna do now, a quick demonstration gonna step back and see unlike the other one we're stepping forward, this time taking the steps to the rear estate Can someone coming up next? We're going to be working on the abductors and the glutes at the same time. Except for this one, answer. Three and four. Good.

Okay, quick demonstration play load, we're going to get to the left first. Step out as you've done to the side lunge. big stretch on the inner thigh. Then as we come in, we're going to clear the knee for the extended leg will now come behind the heel of the static leg will drive this leg out to the side. You feel the stretch here. This song.

Okay, so working on this leg alone, stretch on the doctors side and the side and then we're going to work six that side, six the opposite side. Okay to my left, and off we go. Like stretch, and thin. That's one good stretch. And in good to stretch. I can really feel it here because that's for stretch.

Sumo there. And they're good. Okay, this time after the right exactly the same kind of stretch and stretch here this time, good. Good not too. Good. Excellent good.

We're now going to go into a squat and price. Okay, ends up shuttling back and forth. Be free to buy now. 1234 Good work. Now we're supposed to write the section. Okay?

So you can see the crescendo now moving all the way up nice and slow to get harder and harder. horse race now. Five squats, five crunches in quick succession. Okay, nothing too hard to sort of push it just a little bit further than what we have coming into the position. Okay? I don't forgot this guy 5432543 to five crunches, off we go 543 good drives in suppressor, position five 543543 to one excellent.

Fun. Excellent last time through five percents a little bit faster this time Okay, off we go 54321 my squats. As a heads up we go 543 to five punches And if we got 12345 Good, okay, so stand up jumping on spot. Okay jumping on spot. Okay go on any of this was the axon between the toes on the floor shake downtown. Keep 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, standby Sprint's right choking on the spot. Go check it out good bye One last time. Standby five seconds. Great job. Well done, guys. Absolutely fantastic work.

So you should feel mobile. You should feel flexible and your pulse should be raised. Good luck on the workout ahead. Work hard. Welcome to advanced abs. We've got two workouts or four exercises in age, we're going to be working in succession from one straight through to the other.

First step size is crunches. Then into Superman's, then into Roman chair sit ups, finished off with blank, but we 45 seconds. The rest will be 10 repetitions. Twice. Okay first exercise is crunches. Okay how some temples should know this one by now.

And if we go for 10 reps, have it squeezed and slowly down my words concentrate on the breathing 23456 7.3 good. Work, find a one up and squeeze and slowly down. Okay, so myself round straight into Superman's. Okay, so straight, nice straight body can erase up to 10 repetitions. So if we go up size and slowly down and slowly down to three by play good work keep it going as high as you can for six, slowly down. Seven, well done.

Final three pointers. Good, nice and high. Excellent work. We go and squeeze slowly down. Okay, so ground again back into Roman chair based upon the flow strikes are going to close the recording we go to Step three now Good work. That's fine.

Good work. Keep going. And six, seven, final three, and one. And three, well done. Okay. Sounds rounded to plank position on the socket.

Okay. legs out nice and straight into position in 321. And off we go. 45 seconds. Keep breathing, keep attention on the apps. 15 seconds keep it going.

That tension attention on the apps last 15 seconds. 10 987654321 and relax. Excellent. That's your first set out of the way. Two Minute writes back in rounds. Okay, let's go for it.

Now let's really work these out too fast. Now if we go three Have a good one and two excellent work you could go in. That's three up to four people now on good 654 He's going for a great one. Great stuff. Okay, turn around. It's a sick man's Okay, big stretch.

And don't forget to tear it down. Good work. retry 765. good word for software. He was going for too long. Last one. Good work.

Well done. Okay, back into the setup position. Remember, chest gets out strike calms down and don't forget good well done. Brito stuff like that 6789 and 10. Excellent last one stretching supply. Okay, we're gonna raise a meter in three to 145 seconds straight line from shoulder, right the way through to the toes.

The buck down. nice straight line. And keep breathing. Put some tension on the optionality. 10 some up. Good.

Work as far as close to this 45 seconds as you possibly can. What? He freakin pulled it. That's good. Hold it Nearly right. He could breathe it in 54321 and relax.

Well done YouTube Guys, fire around. Let's go. So you want good breathing out. You touch the grace. So great. Strike six keep the tension on the gun.

Seven. Good work final three. So I won excellent Well done. Cells are able to front it's a Superman's nice and straight. 10 repetitions. Off we go.

Nice and hot as one and reach up last night for Two. Three. Good for yourselves at home, keep your eyes towards the floor. That's six good. Seven. real high.

Come on us three. Okay, Roman chair position. Breathe out attention on good. breeder. Good. Plus 145 seconds now.

Okay, we're gonna go and swap those in three. What have we got that straight line holding that elbows underneath the shoulder. Keep breathing, keep the tension on the abdominals. Feel this, you can extend this out and you should really feel this on the app now. Maybe you're out shaking breathing. Good in and relax.

Excellent work. Well done. Okay, take two minutes This time we're moving on to workout number two, a new fresh for exercise circuit. I clicked on his workout number two now another four exercises. First off, we've got reverse crunches followed by the symbol which then from that into alternate elbow knee, and then finish off. Okay, so first exercise in reverse crunches.

The hands on the floor for stabilization. stabilization. Okay, legs at 90 degrees. Okay, how we're going to lift the bar off the floor and try Nice to see you okay. 1345 last time Okay, we go straight on the rotation as to be worth three Good work, you've been going 678 reach Hi. As I said before, start from the right side this time across this 123 That's cool.

Big rotation for right round five, six. So that's a follow up to it. Listen to elbow name okay 20 in quick succession three to 123456789 11 1213 1415 1618 1920 before. Okay, now it's a sight black. We want a straight line from the ankle, right the way through to the shoulder or the elbow directly underneath the lower shoulder. Keep your arm down by side.

Okay. And in 321 we're gonna raise up and hold the 45 seconds. That's good. That's Hold, hold. On, maintain that straight line. Don't drop that hip towards the floor.

Keep it up. Keep it up. We'll turn but one more side after this. That's good. Keep it going. Hold on, too tight t three.

54321 Undressed, good. Hey sup rivals to the side. Taking stuff incision, nice straight line again, okay, not too far forward, elbow directly underneath and we'll get a raise up in 3214 quicker at 45 seconds. Class, maintain that straight line all the way through, keep it going. Keep the pelvis high. Excellent.

Keep it going, come on, dig in. That's good. Might be shaken by now. That's good. Keep the tension on. Keep the tension on, don't drop, don't drop.

That's good. Keep it going all the way through. Keep those Hips high. head forward. nice straight line. Good work in 54321 and relax.

Good work. Take two minutes we got set to coming up. Okay, that's 123 keep up, keep going. That's for next time. Bye. Keep breathing.

Six, seven. Good boy Come on a state. Going done. Final five. Come on 123 Bye goodbye. Well done.

So we have mentioned what job Okay, that's the left straight arms. I don't forget. That's good. Let's speed up slightly 234 come right round and pots are now five and 600 rounds at the top the sir Good. And eight reach. Hi, come on 951 this side.

Sam dumps the right. Off we go. Good night. I can write down keep going 765432 and one. Excellent. Okay, what's the floor there we go.

Alternate elbow, knee Okay, the session today is done by Wednesday. Have we got 1-234-567-9876 543 to one. Excellent, well done. Okay, last one side plank. Okay 45 seconds in three to one, off we go. Excellent.

Couple of alternatives. Now if you found that first one too easy, you can pulse from hits down the floor and raise as high as you can dance floor and raise. Alternatively, you can come up onto your hands and hold a static position with a straight line from faith through teacher Looking forward at all times. Great core workout this one straight line in 54321 and change. Good work. I really felt that inside in the oblique sir.

Okay, in 321 Off we go. That's good. Hold it now well done. Okay, good work. Chin through two feet. So that pelvis drop now Come on, hang in there.

Don't let it draw for 45 seconds. She wants to go on longer. Go for it. pulses at the end just to increase it. Good. Keep it going 54321 and relax.

Great stuff well done. See back here two minutes. The third and final round. Well done. Let me go to the last one. I'm going to tell them this one is give you a couple of alternatives now so that you can go away and keep progressing towards those.

Okay, so the first one is reverse crunch, if you look into yourself if you want to increase the repetitions or you want to make the exercise slightly harder, okay, so often go with reverse. I'm going to take my call from my one, I'm going to add a little bit weight between my knees. Okay. So we're in position, okay, in three. So, one off we go. Up and slowly.

Good. Right You've been going by remember the breathing six the time seven and I got firefight to go in 503 Wow excellent work. Okay. Let me go on to our feets for Madisonville wood shop. Okay. Harder version of this is to simply increase the repetitions.

Okay, and off we go good tennis 345 good work six face to face To side which I think rotation reach high and then we go down change sides to one round and off we go. Like round applied to us three big rotation Come on now for us five look at the poll say good to always get extra work. Okay, next exercise is alternate Alberni and again simply increase the repetitions on this one tempos increases session 20 repetitions by 1.789 1010 98765 4321 good, excellent work into the side plank. Now, I'll give you those two alternatives that I gave you on the last one. Okay, first 45 seconds coming up in three to one guy can lift your pelvis nice and high off center so pelvis is nice and high. And slowly learn and apply when you come up here.

Breathe out, slowly down. And breathe out. Slowly down and breathe out. Pelvis often center midline. Slowly down, keep it going for 45 seconds. You all hold in a really dig in now getting towards the end class.

Five seconds 4321 and rest. J sighs Okay, last time we're going to do this in three to one, we go raise up. Okay, that's good, really ticking so this last 45 seconds keeping that pelvis nice and high. Okay. Alternatively you can go to the post again if you just the pulse of the opposite side, or you want to keep in the hands of the need to shoulder. Lift the pelvis nice and high.

Again, you can take it even a little bit further and turn it into a star. Hold that nice straight line from chin right way through to the heels. Even that pelvis nice and high in 4321 and relax. Good work guys. Excellent workout. That was fantastic.

If you didn't quite achieve it today, work towards it. If you found some of the easier, go through the harder alternatives. Stick with it and well done for each in advance apps and cool bye guys well done and congratulations in completing 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 what it was before he started working out or 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 beginner through to advanced. What we're trying to achieve on the stretching also is to speed up your recovery rate.

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 gonna work on the low body progressive up through to the upper body, or I'd like to do is hold the stretch for 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'll become habit for you.

But we're gonna start off with that is on cars, probably because this one's the hardest one to do, you can alternatively do this one up against the wall, but what we're going to do is utilize the press opposition just to aid in our calf stretch, so we just get down onto the floor. Okay, so you bring yourself into a nice v position. And what it's trying to achieve is a flat heel on the floor. And you can see that it's taken it's been nice and high, and he'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 one needs to do for this one is to keep a straight leg.

Nice positions, keep them out here down in the floor. After the workout, a lot more seated position. asked him to keep one leg straight on one leg. Just gonna bring the deal 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 it's gonna be filling it now is hopefully in the hamstrings.

The back of the left is gonna pull up slowly, exactly. thinking it's deep breath. It Someone needs to do is try to achieve a longer stretch. Take a deep breath in and breathe out and try. just for ease. What we're going to do is ease out of that one.

I'm bringing the right foot in to meet the left foot. Okay, it's gonna really try and force those heels right into the groin. and resolve open inside the legs. It's gonna force outwards on the elbows. really feel that stretch in the groin, or the doctor's office. Let's find out just a little bit more Just take the opposite leg out, stretch down into the hamstrings on the left side.

Now, it's gonna take a deep breath and exhale and reach down the back. Just the same as we did on the opposite side. Take diesel progressing through more tougher exercises. Okay, what we're gonna do is keep in this leg. We're gonna just cross the leg over Towards the knee joint, turn to the side of the bent leg, forcing this elbow outside of the knee and across. It's going to get a big twist in there.

Listen the foot region, also down the side of the leg in 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 going to do is come around for the stretch and reach for the cat 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 feel it in the clinic. The Bright Side seems that stretch eases off. Just make sure you are providing development by pulling in slightly more to increase that stretch of view.

So Africa at home, this one's a beneficial stretch for you. To release yourself from the stretch, just roll back up. Remember, always slowly on these and Change legs 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 Swiss rounds forcing that elbow Ross again, it's gonna be fitting it in the clicks and all the way down the side of the leg hopefully maintaining breathing at all times. Trying to regulate that routine and taking yourself back To know, your workout realigning all of those muscle fibers aiding you in your recovery and speak slowly. Can you just keep her leg crossed over?

He's gonna do exactly the same as we did on the upside reaching through the gap, taking home, that hamstring of that leg and rolling back, pulling it nice and tightly. And again, this time filling in the glutes, the left hand side also stretches easing off and what it's going to do is just pull on that hamstring slightly more to increase that stretch. Okay, what we're going to do now is move into the quantitative Stretch. Okay, probably a muscle is pretty small by now. I called the Ico and put that leg up CITABRIA. Okay, what it's doing is keeping the knees dead along with each other.

And to increase the stretch, force up 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. realigning all of those muscle fibers, Jason delayed onset muscle soreness. Slowly slowly release that never ever gets to roll over onto the opposite side. Exactly the same stretch to cycle the ankle Pull that leg up to the rear and keep release in line as if there was a big pulse going through the two of them, locking them together and force the pelvis forward. Really filling the hip flexors with more crosses over this hip joint here, all the way down and it drops the knee joint. Breathing the whole time.

Slowly release. 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 going to space his head towards the camera and do not come down to the class. And what we need to do is with that For a keep an eye on law need to increase the strength bring this hand in towards you and push up and also bring the leg up to a 40 of the body. Okay, and the reason we're doing this one is to increase the stretch across the pectoral muscles across the front's of the deltoids. See, that was part of a pressing movement.

I press up, and military medicine ball short of breath. I'm just gonna switch over to the opposite side. It's really cool. Excellent answers always gonna work on the last the pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're gonna pull over and reach nice and high. Okay, and we're feeling this isn't the large pulling muscles here.

Okay, but let's just miss Dorsey. And also the obliques are the oblique stance towards here if we have used our outward cowl also get a little bit of rear delts stretching there and also a slight amount on the triceps. And again, slowly after that one and the opposite Take note of the left on the side. Again, the large latissimus dorsi muscle, the rear deltoid muscle, triceps and obviously right into the legs might even get a little bit on this URL. Okay, now we're going to work on the retail toys. We're going to take the arm across the body and pull a nice inside with a straight arm.

Again, maintaining a good posture, right rear deltoids stretching. I'm just gonna add a slight stretch into the back here. What pulling that scapula forward. You can feel it right to the center of the back as well towards that scapula pulling muscles and slowly step one, and cross over onto the other side. Okay, as slowly as that one into a tricep stretch, I'm going to say from the front, from the rear spine strikes and the opposite. force that hands on the center of the spine to the point where it will bind.

Stretch in the triceps Once that is teasing off, you can say that okay, it's gonna ease off that stretch and just throw that exactly. On the other side of the spine. Increasing the stretch. Excellent. Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay, and we'll go from side to side.

Okay, 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. Just hold in there. We're going to come down, slowly release them. And we're going to go one more time and press up. Stretching slowly back down and back up to the plate.

Excellent. Well 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 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, that 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 that good work with all of your workouts. And we'll see you guys