1 00:00:00,500 --> 00:00:01,720 All right, let's do it. 2 00:00:01,899 --> 00:00:03,000 Okay, so time to warm up. 3 00:00:03,080 --> 00:00:05,559 You'll need a light barbell for all the big muscle groups, 4 00:00:05,679 --> 00:00:07,820 exercises to get the body warm fast, 5 00:00:07,980 --> 00:00:10,800 and two small plates for the side rotators 6 00:00:10,800 --> 00:00:13,699 at the end of the warm-up to work the shoulder stabilizers 7 00:00:13,699 --> 00:00:15,380 that helps us later on in the class 8 00:00:15,380 --> 00:00:17,699 when we start to press over here especially. 9 00:00:18,219 --> 00:00:19,719 All right, so please pick up a bar, lightweight, 10 00:00:20,420 --> 00:00:21,239 heels under hips. 11 00:00:21,940 --> 00:00:23,600 Turn the toes slightly, soften the knees, 12 00:00:23,660 --> 00:00:24,300 and lift the chest. 13 00:00:24,359 --> 00:00:25,160 Let the bar hang. 14 00:00:25,780 --> 00:00:27,620 Thumbs to the thighs. 15 00:00:28,339 --> 00:00:29,940 Gently draw in, embrace the core. 16 00:00:29,940 --> 00:00:32,119 Shoulders up, back and down 17 00:00:32,119 --> 00:00:33,759 That's our strong sit position 18 00:00:33,759 --> 00:00:36,079 Let's lift some weights, thank you, music 19 00:00:36,079 --> 00:00:40,070 Nice little roll through the shoulders please 20 00:00:40,070 --> 00:00:43,109 Take it easy, 2-2, deadlift 21 00:00:43,109 --> 00:00:46,570 Down, rise 22 00:00:46,570 --> 00:00:50,310 1, 2, 2, 3 23 00:00:50,310 --> 00:00:51,969 So slide the bar down the thighs 24 00:00:51,969 --> 00:00:54,130 Touch the knees and rise, yep 25 00:00:54,130 --> 00:00:58,030 Alright, take it to a slow dead row 26 00:00:58,030 --> 00:01:00,609 Slow down knees, stall, pull 27 00:01:00,609 --> 00:01:20,280 Release. And lift. Again, tip from hips. Far to the knees and the tummy. Release. And lift. One for one, guys. One, two, three. Time to get it on. 28 00:01:20,280 --> 00:01:34,200 body pump 91 here we go triple row triple row down hold tummy tummy stand up one more 29 00:01:34,200 --> 00:01:45,480 hips back chest up chin tucked bar to belly stand two two upright row one two two one 30 00:01:45,480 --> 00:01:48,200 It's a nice, strong set position for the first set. 31 00:01:48,280 --> 00:01:48,400 Yep. 32 00:01:49,040 --> 00:01:52,359 Make sure that bar just comes to the lower chest, no higher. 33 00:01:54,620 --> 00:01:55,879 All right, shoulder time. 34 00:01:55,980 --> 00:01:58,280 Into the slow, clean and press. 35 00:02:00,900 --> 00:02:02,739 Easy down, little bend of the knees. 36 00:02:03,420 --> 00:02:05,280 Now keep the bar nice and close to the body. 37 00:02:06,159 --> 00:02:06,540 Bend. 38 00:02:08,860 --> 00:02:10,240 A one-one tempo, please. 39 00:02:10,680 --> 00:02:11,460 One for one. 40 00:02:11,879 --> 00:02:12,979 One, two. 41 00:02:14,060 --> 00:02:15,080 To your key focus. 42 00:02:15,080 --> 00:02:21,259 Bar is close to the body, bar is light, time to perfect technique. 43 00:02:21,400 --> 00:02:26,319 One more time, bar on medium part of shoulders, mid-start squat, one. 44 00:02:29,710 --> 00:02:36,110 So heels just outside the hips, toes slightly turned, butt goes back and down, butt goes 45 00:02:36,110 --> 00:02:36,930 back and down. 46 00:02:37,889 --> 00:02:45,610 Halfway through guys, little pulse, now you're going to see this coming at you in the squat 47 00:02:45,610 --> 00:02:54,789 track. Make sure the knees are at 90. Knees are at 90. One more time. Stand up. Stop. 48 00:02:55,229 --> 00:03:04,990 Reset. Back into the upright row. 2-2. Now note, from the side profile, see how close 49 00:03:04,990 --> 00:03:11,770 I keep the bar to my body. Lower chest, no higher. Keep focused, clean and press. Bring 50 00:03:11,770 --> 00:03:37,669 up, slow push, slow, bend, push, release, now here's our cues, pull, tuck, bend, push, pull, tuck, bend, push, faster, pull, tuck, bend, push, again, the elbows in front, chest up, one more, 51 00:03:38,550 --> 00:03:39,990 Bar on the middle part of the shoulders. 52 00:03:40,590 --> 00:03:41,270 Step back. 53 00:03:42,110 --> 00:03:43,030 Easy lunge. 54 00:03:43,150 --> 00:03:43,210 Yep. 55 00:03:46,669 --> 00:03:48,289 So nice long step back. 56 00:03:49,030 --> 00:03:50,449 Back knee straight down, guys. 57 00:03:54,789 --> 00:03:55,610 Great start. 58 00:03:55,729 --> 00:03:57,310 Step in, step back, other leg. 59 00:04:02,560 --> 00:04:03,460 You guys are looking great. 60 00:04:04,039 --> 00:04:07,599 Nice cruisy start for our afternoon class, I say. 61 00:04:08,939 --> 00:04:09,759 Last one. 62 00:04:09,840 --> 00:04:10,900 Step in, stand up. 63 00:04:11,500 --> 00:04:12,159 Pop the bar. 64 00:04:13,020 --> 00:04:14,000 Place it on the floor. 65 00:04:14,120 --> 00:04:15,460 Grab small plates, please. 66 00:04:15,460 --> 00:04:28,040 heels hips, elbows lift, 3-1 side raise, nice, good, lift the chest up here, bend the knees, 67 00:04:29,060 --> 00:04:39,220 slow, rotate a raise, 1, 2, open, close, now see how tall you can become, how big you can 68 00:04:39,220 --> 00:04:51,439 become. Nice. Again, one-one tempo. One, two. So how tall are we today? How tall are we 69 00:04:51,439 --> 00:04:59,319 today? Ten feet tall and bulletproof. That's what body pump makes us. Up, up, up. Combination. 70 00:04:59,319 --> 00:05:09,720 Side rotator. Two shoulder press. Repeat, release, and go. Elbows just below the shoulders. 71 00:05:11,860 --> 00:05:27,949 Total warm-up for the shoulders. Again. Last one, gang. Four presses. Four, three. Last 72 00:05:27,949 --> 00:05:29,050 Tighten up and hold, please. 73 00:05:32,769 --> 00:05:33,410 Nicely done. 74 00:05:34,069 --> 00:05:35,149 Place the plates on the floor. 75 00:05:35,870 --> 00:05:38,329 Good shake of the arms, big roll for the shoulders and good release. 76 00:05:39,629 --> 00:05:41,149 Time to move into squat trick.