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Dr Soul
  • 19/06/2025
25 Minute Speed Train
Transcript
00:00bring it up day two week eight yesterday was fun i know it was because i was there so today we're
00:12gonna keep it very simple i'm gonna keep it very simple for you today we're just gonna keep working
00:15through the combinations that you know you love with the super burnout and it is basically super
00:20burnout fun cool cool so start with your feet right underneath and let's open the hips up
00:27the good news is you give your upper body the break that it probably really could use
00:35that's all i got for the good news no the good news is you're working your legs and we're working
00:40through it and you're gonna feel really good about this and you think about those formats last one
00:44right here by the way and then we'll go into the wide leg cherry pickers stretch out the hamstrings
00:49bringing it down while i keep talking to you reach forward middle and back but as you go through these
00:54formats super burnout has been with you from day week one really and burnout as well so as you go
01:01through the format that you're familiar with that's the time to really check engage your progress last
01:06one and then roll it up go into a reverse lunge with a twist so you're gonna sink down twist your upper
01:14body and back so when you hit an exercise that you've also been working with for since day one
01:20or week one that's when you can go and look at your progress look at your weight selection look at
01:26your range of motion into a deadlift say wow how much more are you getting out of it than you did in
01:30week one right it's all about progressions all about really noticing those improvements last one step
01:38back a little calf stretch to finish off heel down hips to the front take a big deep breath in
01:44and push forward lovely switch sides
02:00movement today we're going to start with the deadlift single leg deadlift but instead of the staggered leg
02:05we're going to float the leg bringing it down bringing it back up that's a two and two tempo and
02:11then you're going to work once you go into your deadlift you're going to bring it out then you're
02:14going to use the exact same leg step out into a double dumbbell side lunge and no
02:32you're stepping out to the side no tempo on that one but let's focus on a two and two tempo really
02:48locking in the front leg using the stabilizers to drop down hamstrings glutes all that good stuff that
02:54you know so here we go get ready get set and let's go dropping down for two
03:02we go get ready get set and let's go get set and let's go get ready get ready get ready get ready
03:16Hold the movement, don't go too fast, you're going to lose your balance.
03:35You bring it down, two, up, two, down, two.
03:46On your side lunges, ready, set, go.
04:13Step out and down, step up and back, step out and down, step up and back.
04:19Remember, we're not just swinging the dumbbells down, but think of your range.
04:24I know side lunges sometimes, doesn't matter how long you do side lunges, you can always
04:28have that feeling where you're not getting low enough.
04:4310, good job, there it is, stay with it.
05:05Step out and back, time for two more, last one.
05:35And so from a dynamic movement, so sometimes it's hard to go into a slower movement after
05:46you've been going quicker.
05:47So you got to really think about it and then think about balance, stability and reset.
05:54But what are you going to do?
05:55Flat back, leg comes up, feeling the stretch all the way down the back of the leg, hamstring,
06:05hamstring, hamstring, hamstring, hamstring, hamstring, hamstring, hamstring.
06:13Let's go side lunges the other side.
06:33Seriously, first block of work where I feel like I'm kind of hobbling around a little bit.
07:03Right back up.
07:23Oh, goodness.
07:25Stay with it.
07:27Single legs are tough, I know.
07:29Do it.
07:33Single legs are tough, I don't know.
08:03because there's no tempo, go a little heavier. I'm going to grab a 40. That's going to be the
08:07first exercise. Second exercise, regular deadlifts, both feet going into it. That one,
08:15you're actually going to get the tempo of a three in one. So I just switched them up for you. So three in one.
08:33Because this is how you started a week one right here, dropping down, back up. What's your range
08:56of motion like? Weight selection? Is it heavier? If it's a little heavier,
09:03down, right back up. You're going to
09:33stay vertical as much as possible in your upper body to finish this off.
09:39You got it in three, two, one. Set that off to the side. Now you're going to go to your deadlift
09:46three in one. And remember, we got the feet set.
10:03Well, it's because you've already worn them up because you've already gotten the pre-fatigue into
10:25the muscle of doing the single leg. So you have to go a little lighter.
10:55Down. So much fun. A little quick, a little shake. Good to go.
11:10Let's go. Round two. Pick it up. Get set. Let's go. Down. Back up. Always adjust. Once you get
11:19your first squat, you're like, then if
11:49just try to stay perfect form every rep. Down. Back up. Down. Back up. Good. Stay with
12:01you.
12:31You're always going to stay flat back, and I don't even care about your range of motion.
12:46I've said that from day one when you did a deadlift, is bring it down, even if you're
13:01going to stay flat, and you're going to stay flat, and you're going to stay flat, and you're
13:21going to stay flat.
13:22Two, three.
13:23Stay with it.
13:24Finish it off.
13:26Last one.
13:27One.
13:28Down.
13:29Two.
13:30Three.
13:31And time.
13:32Set it down.
13:34All right.
13:35This will be fun.
13:37Second exercise, front-loaded static lunge.
13:57I do.
13:58I'm going to grab 15s.
14:00That's going to be 30 total.
14:02And it's just another option to hold the weight, heavier weight if you want, and how
14:20you can increase it.
14:27Do.
14:28Because it's the third block and your legs are tired.
14:29You're going to do this.
14:30And you're going to drop down.
14:31And now my chest is below my butt, and that's weird.
14:35to do because it's the third block and your legs are tired you're going to do this and you're
14:56going to drop down and now my chest is below my butt and that's weird bringing it down lift it up
15:02down lift up remember two dumbbells one dumbbell whatever you want to do this is just another way
15:10to doing it
15:32get set chest is lifted load the front leg and go down two three push up down two three
16:02push up down two three
16:25good stay with it whoo i'm breathing i'm huffing and puffing that's good that's what i like
16:35stay with it down two three last one
16:55if you have that super long stride and you're feeling it right in between both legs just
17:17take your back foot in just a little bit enough to load up your front
17:25that's what i like to do this is it had a pretty much pressure stick at that point and
17:31keep it in as much pressure as you continue it's just like you know what's going on and
17:36you know what's rarer the around the front leg and i try to do it in between the back foot and
17:41the back foot and the back foot and the back foot and the back foot and the back foot and
17:48the back foot and it's been a bit more of a big problem and this is the back foot once
17:52finish this off double dumbbell swings to finish off your block before you burn out
18:06super burnout you knew that was coming whoo all right grab your weight
18:22I would rather use the correct muscles with less weight that's the whole point to get it right
18:47to get it tight come on lift it up and down if it rhymes it'll make sense straight up straight down
18:56lift up you got it whoo almost
19:17side then go to the other leg then we'll go squat pulses side to side and then we'll finish off
19:39with some pigeon cabby raises
19:41and
20:11and we're going in three two one side back remember I don't want you to lean all the
20:20way to the side or anything else it's just a body weight shift it's where you can extend
20:25out extend back I don't care what loop you have or how far you go out just make sure
20:41remember we focus on something that's not moving a point that is not moving so don't focus on me
21:08just look a few feet in front of you and really think about
21:38and we're working three two bring it out you're going to step to the side pulse and then stay
21:49low stay loaded pulse you're going more narrow and when you go more narrow it drops your chest
21:55forward a little bit more that's okay but the back should be flat the entire time drop down
22:08knees forward lift up and down lift up
22:37back down
22:38back down
22:38back down
22:38back down
22:38back down
22:39back down
22:40back down
22:41back down
22:41back down
22:41we're going to see how your balance is
23:07It's all about the form and how you do that.
23:25All right, step back, sink deck.
23:29I was already moving that way, so I just
23:31figured I'd step back into it.
23:37And then you can shift the weight back, hamstring stretch,
24:05other leg, even the hamstring stretch
24:08is a little challenging to not want to roll forward.
24:11But you really sink down into the stretch, roll it up,
24:15quad to the side, down.
24:35And just know that we're pushing to the end of the last week.
24:44We're going to push through with everything.
24:47You can tell that everything is working.
24:50Muscles are working.
24:52And just know that we're pushing to the end of the last week.
24:58We're going to push through with everything.
24:59You can tell that everything is working.
25:02Muscles are working.