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Dr Soul
  • 19/06/2025
25 Minute Speed Train
Transcript
00:00all right day five into week seven and what better way to celebrate day five lower body
00:11than bringing in the format give me five get it no not happy about that's okay it doesn't matter
00:18because we go right into the warm-up on this one so let's go into catcher hamstring so uh taking
00:24your heat your feet wide heels down toes out and sink down into the catcher and a little side
00:28movement to start and then once you're set you feel pretty good you can lift your legs up into
00:33the hamstring stretch ah do you remember the give me five we did that on day one this week
00:38it was a whole lot of fun that new format and you haven't done it lower body yet so
00:43i'm saving it for day five for you and it's going to be a lot of fun as you do that good stuff last
00:50one and then you're gonna come up roll it up and then step in you're gonna step back into a lunge
00:55with the twist step back and twist step up do the other side on the give me five format we take
01:01the burnout move we bring it up to the top of the block which then becomes a pre-fatigue move it's
01:07no longer a burnout it's called pre-fatigue so you're going to do that move for 60 seconds
01:12then each exercise after that you go 40 seconds four times through last one bring the leg up quad
01:19stretch if you remember this from day one of this week in terms of your upper body you really feel
01:26that pre-fatigue kick in so remember how that worked with your upper body we're going to mimic
01:30that in the lower body so that will influence your weight selection in terms of not necessarily
01:36taking the same weight that you might have done last week because we also
01:49side squat pulses grabbing your loop on that one that's 60 seconds we're going to go and then the
02:05actual exercise itself is going to be a front load squat and then that one is where we're
02:19all right so 60 seconds side squat pulse ready set go sink down squat pulse once bring it to the
02:49side that's that one two one pulse you step out pulse and back right into work for 60 seconds so
02:56remember if you need to you can stand up out of the pulse you can pulse once
03:19legs quads glutes everything's working through this right off the bat in your pre-fatigue stepping
03:36out stepping back coming up at the end here five seconds
03:49and again because it is slow you got to focus on weight selection and making sure that you're still
04:16locked in core is in not dragging you down coming up two three four bring it down slow remember it's
04:25only 40 seconds it's not the full 60 so it's a little bit less time but you're still going slow
04:46two three four that is the slowest that you'll ever squat with me right here bringing it down
05:08and then right back up and you got to
05:10you got to
05:29you
05:29you
05:31you
05:32you
05:32you
05:33you
05:35you
05:35you
05:35so shake it out get ready for it you're going to come into it again
05:44we're not worried about reps we're worried about time under tension ready set go down two three
05:52four up two three slow control that's all i care about on this one is
06:05one more you have to do one more
06:33so choose your weight sticking with the same weight why not get set
07:03four last one and set it down
07:25oh my goodness
07:33we're going to go some kickbacks
08:02alternate kickback pulse it and then come back pulse it and come back let's load it up ready
08:10set go back pulse bring it down alternate sides and again what we're trying to do we're trying
08:18to keep our chest lifted this one i really want you
08:32oh i like it bring it up and pulse honestly one of my favorite loop exercises right here bring it back
08:56back and down getting the pre-fatigue going yeah it's not even
09:26one as i mentioned is not a front loaded so i want you to step your leg back far enough to where you have
09:39that long stride then you step back in step out pulse step back step back pulse and in no
09:51point six one if you can see what's going on or what it's going on you get in there so i just wanted to
09:54go and if you want to get back and move on to the next section
09:57then we'll do it and we'll be right back and have to bring it back and talk
09:59well we will probably definitely get into this section
10:01because there are some really good ones like all the things that you want to come back to
10:03back lift back up out watch the feet still very easy when you go into a dynamic lunge movement
10:33quick shake
11:03little twist heating up in here very quickly get set get ready round three ready set go step back
11:15pulse push up just like i talked about in the first one at any time
11:33my legs three two last one step back and step in
11:45my legs three two last one step back and step in let
11:58go of the dumbbells for a second one more to go
12:28step back a little further that's going to help
12:44nice you got it in three two last one
13:14slow and i brought it back because it's fun and i like it so we can really load up the
13:27hamstrings so step in and remember bring your feet a little wider than your hips
13:33grab the loop get set 60 full seconds go down two three four up
13:44step in it
13:56so
13:57I feel like it, I bet you do, but make sure the back still stays flat, down, squeeze,
14:18lift up, squeeze at the top, down.
14:48Three, down, ah, what up, do it again, down, two, three, and right back up, you can start
15:01to shorten your range just a little bit now, because now we have weight, so we don't want
15:07to go into any additional movement in terms of hyperextension or anything that's going
15:11to happen.
15:18That's the gift that keeps on giving.
15:44Get set, get ready, and go.
15:47One, two, three, back up.
16:17Woo!
16:18Hello, hammies, all right, I should say goodbye, that's your last one.
16:27Set it down.
16:28Yeah, I'm going to say goodbye to the hammies on that one, because by the end of this, they're
16:33going to be done-zo.
16:34All right, so reset, grab them again, we'll pick it up, working, three, two, one.
16:47You're out of every single rep.
17:00That's exactly what you've been doing, that's exactly what you've been learning.
17:16Lift it up.
17:17Last one, down, two, three.
17:20Step it in.
17:50Trust me on this, saying down, two, three, back up, down, two, three, almost done.
18:10Come on.
18:11Come on.
18:12Come on.
18:40Go up quick, and then down, two, three, so it's a one by three on your tempo.
18:47What do I feel like doing?
18:48You know what?
18:49It's week seven.
18:51I'm going to go for 50.
18:53So come on down, bring the loop around your thighs for this one, because we want to go into
18:59the alternating single lifts.
19:10If we put it around the ankle, you feel that a little bit more in your hip flexor, so here
19:35we're focusing on lifting up, squeeze, back down.
19:40Do not let your butt.
20:05Last one, and time, knees in, wait, not wait, loop off, get rid of that thing.
20:21All right.
20:22Here we go.
20:23Come here, you.
20:24Grab your dumbbell, your new best friend, and roll it onto your hips.
20:28Get ready.
20:29We're going one and three.
20:31Let's go.
20:35Up, down, two, three.
21:04Good.
21:05Straight up.
21:06Down, two.
21:07You got one more.
21:09Lift it up.
21:10Down, two.
21:34Three.
21:35Lift it up.
21:36Down, two.
21:37Three.
21:38Lift it up.
21:39Down, two.
21:40Three.
21:41Lift it up.
21:42Let's go.
21:43Lower the top.
21:44Lower your upper thighs.
21:45And you can use your hands to hold on to that dumbbell, but really try and keep it around
21:48the hips, so sometimes you might feel on your hip bones.
21:51So move the dumbbell around as you need to, but lift up to the top.
21:55Lift up.
21:56Down.
21:57Two.
21:58Three.
21:59Lift up.
22:00Down.
22:01Two.
22:04whole squeeze at the top.
22:33Then you need to lighten your weight because that is what I want.
22:36I want all the way up and then down two, three, stay with it, lift up, down,
23:03one, two, three, four, five, five, five, five.
23:18is real, isn't it? It makes a difference. So really focus on this. And this is where
23:28that last set is really challenging. It's hard to lift the weight up.
23:48That's enough of that. All right. Knees in. Give yourself a hug. Lift them up. And now you can just
24:11let your head rest and a little roll to the side, a little side to side stretch. If that's too much
24:17right now, just because you're tightened up, hands on your legs, a little arch.
24:47Switch. Other side. My booty is tight right now. That's exactly how it feels.
25:17Stretch if you would. This is the easy, this is the lazy way of doing a quad stretch and I'm here for
25:37it. Literally here for it. Yup. All right. And then just roll the other side while you're there
25:48and just do the other side. A little quad stretch. Oh, that feels good.
26:07So I'll, uh, I'll be waiting for you. So go ahead and I'll just stay here and collect my thoughts.
26:29I don't want to get up.
26:31I don't want to get up.