Brutal 5-Minute Dumbbell Thruster and Plank Drag Workout | Men’s Health Muscle - video Dailymotion

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Brutal 5-Minute Thruster and Plank Drag Workout | Men’s Health Muscle

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00:00 All right, you're almost there. Here we go.

00:01 You've got five, four, three, two, one, and time.

00:06 - Woo.

00:09 Hey y'all, Brett Williams here

00:10 for another installment of Five Minutes of Hell.

00:13 I am joined today by Matt Forzaglia,

00:16 creator of the 20 Minute Muscle Program,

00:19 available on All Out Studio.

00:21 Matt, we're not working with 20 minutes.

00:24 We've got five.

00:25 What do you got for 'em?

00:26 - Brett, today's workout is called

00:28 Thruster Drag Me to Hell.

00:29 We got two exercises, a thruster,

00:32 which is gonna be a descending ladder,

00:34 and a plank pull through,

00:35 which will be an ascending ladder.

00:36 So over five minutes,

00:37 your goal is to complete the five rounds

00:40 and come out on top.

00:41 Let's get right into it.

00:42 (upbeat music)

00:45 All right, Brett,

00:49 so we're gonna start off with 12 dumbbell thrusters,

00:51 and then we're gonna go right into

00:53 four forearm plank pull throughs.

00:55 Then we'll go back to the top.

00:56 Thruster will be 10.

00:57 Plank pull through will be six,

00:59 and we'll descend and ascend all the way

01:02 up and down the ladder.

01:03 For this workout, we'll need a moderate set,

01:06 something you'd get 15 dumbbell thrusters out.

01:09 You ready to get into this?

01:10 - Yeah, I guess we're gonna have to go.

01:12 - It's only one way to do it.

01:13 All right, let's get ready.

01:14 We're gonna clean the dumbbells up to our shoulders.

01:16 We're gonna go in five, four, three, two, and one.

01:19 Let's go.

01:20 So five minutes on that clock.

01:21 We're starting off with 12 dumbbell thrusters here.

01:23 Big focus in this thruster is your breathing

01:25 and your positioning.

01:26 So inhaling down, big exhale up,

01:29 keeping that rib cage tight,

01:30 and full extension overhead, right?

01:32 We want the dumbbells to come out over the shoulder,

01:35 not in front of the shoulder,

01:36 putting us in a poor position.

01:38 There you go.

01:41 And boom, 12.

01:42 Nice.

01:43 So, just gonna get down in a forearm plank position now.

01:45 A couple things we wanna focus on that forearm plank.

01:47 We got four reps.

01:49 So that's one.

01:50 Here's two.

01:52 Good.

01:53 Three.

01:54 And one more will be four.

01:56 That round is over.

01:58 Next round, we're going up to 10 on the thruster.

02:00 We'll go over that plank a little bit more

02:02 on that next round when we have more reps,

02:03 but right now, we got 10 dumbbell thrusters.

02:05 Now, the first three rounds of this workout

02:09 is gonna get you going, right?

02:11 So you're just gonna have to hold on through the end,

02:13 but now, again, heart rate's gonna start to rise,

02:15 stimulus is gonna start to increase.

02:17 Just finding that breath

02:18 and that control of your position here.

02:20 Looking good, man.

02:22 There you go.

02:22 Excellent.

02:25 So, depth, getting nice and low,

02:26 trying to squat down, hips just below,

02:28 parallel or to that knee.

02:30 Then we're getting right back to that plank.

02:31 So, one thing I like to think about in this plank hold,

02:33 not only are we protracting our shoulders,

02:35 engaging our lats, right, but our thighs are tight.

02:38 We wanna focus on no rotation in the hips.

02:41 So, we're lifting a stabilizer, right?

02:43 So we're gonna, hips are essentially just gonna open up.

02:46 So, really focusing on the control of the body

02:49 and the dragging of the dumbbell.

02:51 Now, as the heart rate rises,

02:52 that's gonna start to get more and more challenging.

02:55 All right, where are we at?

02:56 We got reps of eight coming up now.

02:58 Eight dumbbell thrusters.

03:02 One, good.

03:03 Two.

03:04 Now, if you need, you can always pause

03:05 at the top for a second.

03:06 Catch your breath as we come back down.

03:09 We kinda wanna pace in a thruster workout.

03:13 The thruster will be more of a pacing exercise.

03:15 In this one, not so much.

03:17 You just kinda wanna punch through those thrusters

03:19 'cause now when we get down to that forearm plank,

03:21 that's where we can breathe a little bit.

03:22 Again, slow and control on the plank, right?

03:24 Find the positioning.

03:25 Don't worry about speeding through the reps.

03:28 Nice, good.

03:29 Again, really squeeze your glutes.

03:30 Tuck that rib cage down.

03:31 Tight, tight control of the hips, right?

03:33 Feel those awful obliques.

03:35 Beauty of anti-rotation is we're fighting the stabilizers

03:38 in our midline and our obliques, right?

03:40 Not allowing this side to side.

03:42 Trying to keep our weight balanced,

03:43 and that's the challenge.

03:44 Not allowing the body to compensate

03:46 because you've removed the stabilizer.

03:48 Now, we're going into that set of six.

03:50 So we got six thrusters coming up now.

03:52 She's already in it.

03:54 The hard part of the workout's behind us.

03:56 Now is kinda where you hold on.

03:58 There it is, good.

04:00 Nice, hard extension of that hip.

04:01 Drive hard through the heels, lock out the hips.

04:03 Big punch, right?

04:04 Let the hips drive that weight overhead.

04:07 There we go, very good.

04:10 All right, we got eight double count pull-throughs.

04:14 Now you see, one's gonna start to get easier-esque.

04:17 The other one's gonna start to get more challenging.

04:19 But again, finding that stability in the hips, right?

04:21 Try to really squeeze, brace every part of your body.

04:24 Press through the floor with the elbows.

04:26 Let your lats fire up and stabilize, engage, control.

04:30 Good, slow those hips a little bit.

04:32 Try not to rock, yeah.

04:34 Good.

04:35 There we go, you can even keep it a little closer

04:37 to make your life a little easier.

04:39 See, that's what a partner is for, to help you out.

04:41 All right, last round coming up.

04:43 Time is making its way down.

04:45 It's getting close to the finish.

04:48 Four thrusters.

04:49 - Don't give me a bonus.

04:50 (laughing)

04:51 - Hey, let's throw an extra round in there if we want.

04:54 Good, there you go.

04:55 Now, you look forward to that last round of thrusters.

04:57 Those are over the heart rate's up, nice metabolic burn.

05:01 Now we go right down, but now we got 12 pull-throughs.

05:05 All right, so now we're on the back end of that ladder.

05:08 New challenge in that playing pull-through.

05:10 So midline's starting to burn out, heart rate's pumping.

05:13 Again, the stability, the control of the hips

05:15 will always become a little bit more challenging.

05:18 So again, slow the movement down, focus on the position.

05:21 Always about the position, because the efficiency

05:23 in a position will actually allow you to move longer,

05:26 and yes, you'll get stronger.

05:27 There you go.

05:30 Excellent job, excellent job.

05:31 Squeeze your thighs a little tighter.

05:32 Squeeze those hips under a little bit more, yeah.

05:34 There it is, very good.

05:36 You should feel that lower abdomen.

05:37 You should feel the rotation, or the fight

05:40 of the rotation of the hips when you lift that stabilizer.

05:43 Wow, 30 seconds to spare.

05:47 That is how you get it done.

05:48 How we feeling down there?

05:50 - Ooh, man.

05:52 Matt, okay, that was tough.

05:53 You seemed pretty smart, though.

05:57 And the thing that really was running through my head

06:02 as I'm going through those reps is, you know,

06:06 my brain had to be turned on the whole time

06:09 because I'm doing, you know, a power movement,

06:12 I'm squatting, thrusting overhead,

06:15 but then there's stillness on the ground

06:18 where I'm having to brace, I'm having to pull it through.

06:21 It seems like there's a lot of contrast there.

06:23 Can you tell me why you would design, you know,

06:26 a simple two-exercise workout in that way?

06:28 - Right, right, and I always say keep it simple, right?

06:30 Simple always creates complexity,

06:32 and that's exactly what we did here.

06:33 We took two movements, essentially,

06:35 they're two plank positions, right,

06:37 but we add a little twist to them.

06:38 So on the thruster, we're developing a lot of power

06:41 out of the bottom extension of the hip,

06:43 and then we have that overhead stability

06:44 with that vertical push.

06:46 Then we go down into that plank, right?

06:48 Now we're focusing on anti-rotation,

06:49 but we have a lateral pull, essentially.

06:52 Now we're gonna challenge the core slightly different

06:54 as opposed to we were overhead.

06:55 It forces you to find control in one position

06:58 and move a little bit more freely in the other.

07:01 - Okay, well, I mean, I'm definitely feeling it

07:04 because even if you're not thinking in those complex terms,

07:07 if your core is not on,

07:08 you're not gonna survive through that.

07:10 So if you wanna give your whole body,

07:13 but especially your core a challenge,

07:16 drag yourself to hell here.

07:17 Give this a try.

07:18 (upbeat music)

07:20 (upbeat music)

Brutal 5-Minute Dumbbell Thruster and Plank Drag Workout | Men’s Health Muscle

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