- 1 year ago
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LifestyleTranscript
00:00Here we go, Mudder Nation. Let's crush it!
00:13What's up, guys? Welcome to our pull-up program. Today, I've got my two friends right here.
00:18I've got Dorian and I've got Sweet Angelo. And what we're going to work on right now is some
00:21pull-up training. So, we have over here, Dorian's going to be working on our 5K program,
00:26and Angelo's going to be working on our Classic program. She'll be doing the less reps. He'll be
00:31doing the more reps. Always make sure you can add a band at any time for either program. So, guys,
00:35we're going to start out with a good warm-up. Get up these arms. We're going to do some shoulder
00:39presses in 3, 2, 1, and 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Here we go, guys. Get into that push-up
00:50position. 3, 2, 1, and push. 2, 3, 4, 5, 6, 7, 8, 9, and 10. Here we go. Turn those hands under,
01:01and we're going to pull it. 3, 2, 1, and pull. 2, 3, 4, 5, 6, 7, 8, 9, and 10. Here we go, guys.
01:12We're going to do some arm circles. Make a fist in 3, 2, 1, and back. Little ones. Squeeze them nice
01:17and tight. 5, 4, 3, 2, switch directions. Big hands. Loosen up those fingers, guys. Open
01:23up that shoulder girdle. Really get it nice and loose, guys, so we can hit these pull-ups
01:28with full form. 3, 2, 1, and bring those arms up. Squeeze it nice and tight. 3, 2, 1, and
01:35push. 2, 3, 4, 5, 6, 7, 8, 9, and 10. Here we go. Push-ups. 3, 2, 1, and push. 2, 3,
01:474, 5, 6, 7, 8, 9, and 10. Here we go. Turn the palms. 3, 2, 1, and pull. 2, 3, 4, 5, 6, 7,
02:018, 9, and 10. Arm circles. Squeeze them. 3, 2, 1, pull them back. Nice and tight. I'm starting
02:08to feel that blood flow to my arms. Feeling good about these pull-ups. 3, 2, 1, switch directions.
02:14There we go. So now I'm warmed up. Blood is flowing, guys. We're going to get into this
02:18program. Understand we may go at a pace that's a little bit different from you. 3, 2, 1,
02:23but always take your own pace. Challenge yourself so, guys, out there on course, you do not have
02:28any failures at those obstacles. We're going to start with a ladder. We're going to start
02:33with 1 over here, 2 over here. Next, 2 and 4, and we'll continue to climb, guys. You guys ready?
02:383, 2, 1, let's get some reps. Just 1 over here, and 2 for Angelo. There we go. That
02:46was really quick, Angelo. Jeez, you blow my mind. So we're going to take a break. Shake
02:50it out. Kind of warm up those forearms. Loosen them up a little bit. You ready for the next
02:54round? So we've got 2 over here, we've got 4 over here. I'll keep an eye on Angelo and
02:59we'll show you the form, guys. 3, 2, 1, and go. So check it out. Nice strong stomach, chest
03:04is going all the way up towards the bar. Chin's coming up and over. Elbows are coming back.
03:08Angelo, come up and hold for a second. This is our top position, right there. Strong, long,
03:14all those muscles engaged. Come on down. Let them shake it out for a second there. I made
03:18them do a little extra work. It's totally okay if you do extra work, but make sure you
03:21get the rest too. Doreen, you feeling good?
03:23I'm feeling good. We're ready.
03:25So check this out over here, guys. This support band right here. Always have one foot in there.
03:29Hands are going to be in nice position. This is just going to come down your midline.
03:32It's a little bit of extra resistance off the body. Once you get stronger, you can remove
03:36the band and pick whatever program you want to work on. Over here, we're going to do 3
03:40for Doreen. We're going to do 6 for Angelo. Let's get those biceps pumping. Here we go.
03:443, 2, 1, tug it out. Nice. Good squeeze. Good pull. Nice, relaxed leg, guys. Don't be
03:50flailing around over there. Good. How you feeling, Doreen? There you go.
03:56Okay. So, always take your own breaks. We're going a little bit faster here just so you can see
04:02the program on your own. You do it at your own pace. Really make sure those reps are
04:06perfect because week after week, the more reps we do, I want to make sure that we're
04:10getting stronger so we can be out there on course with the same exact form. Okay. 4 on
04:14this side, 8 on this side. 3, 2, 1. Squeeze. Good. Making sure those legs are strong. Over
04:22here, same exact tension. Getting through that 8th rep. How far are we in? Uh-oh. 7. Come
04:30on. Up. Squeeze. 8. All right. Here's the good news. We're going to start back down at the
04:37bottom, guys. You may be at your limit right now. Arms are really shaking. I can see Angelo
04:42over here. Needs a little rest. And that's why we built a program like this. We're going
04:46to bring you to your limits, and then we're going to climb back down the ladder and go back
04:50up to the top again. So get a little extra rest. Shake out those forearms. Blood's going
04:54to start to pump and flow into these areas. But to get stronger and fitter out there on
04:58course, you always need to take it to the limits and then bring it back out again. All right,
05:02guys? Here we go. 2 on this side, 1 on this side. 3, 2, 1. Give it a pull. Nice. There
05:10you go. I was worried about you for a second there. Were you? Yeah, I was. I was. What about
05:14you over there? I might need to borrow this band for Angelo. Do you need some Muddy Buddy
05:22help? No shame in the game of having some sloppy reps, but make sure that next time you come
05:28back out there, guys, we're going to have it perfect. Okay, here we go. 4 reps. 2 reps.
05:343, 2, 1. Give it a pull. Good. Nice. So always make sure you got that really good positioning
05:45right here. If the arms are too narrow, the arms are too wide, that could tax you. I always
05:49like to have my grip position just outside of my shoulder because that's the likelihood
05:53of when I'm reaching out there for obstacles. That's where I'm most familiar with it. You
05:57feeling ready for the next round? I know 6 is coming up pretty fast. I'm going to give you
06:01another second here. You don't want that rest? Here we go. Angelo wants it. We're going to
06:07get after it. 6 reps, 3 reps. Nice. Good. There you go. Get that full extension. Don't change
06:14those gains, baby. All the way up. Squeeze. Come on. Last one. Squeeze. Hey. Oh, man. We might
06:24need to pull Angelo back to that 5K program. No, we're just kidding. I like the challenge.
06:29It's good. It's good. So the reason why I say, guys, either program you can add the resistance
06:34band, it doesn't matter. We're always going to make sure that we're improving week after
06:38week. More reps with a little resistance off is totally helpful. So we're going to get into
06:42this next one right here. This is the very edge and limit of our reps. Next week we're
06:47going to add more. So make sure we take this one, make it perfect so that when we get out
06:51there next time, we're confident in ourselves. So 10 more seconds right here. Shake it out.
06:57Feel good about yourselves. There you go. Give it a couple of little blood pump squeezers
07:01right here. We got eight reps, Angelo. Are you invested in this? I'm invested. Are you
07:04invested in this? You got four reps. Here we go. I'm going all in on the game.
07:08As a crew, guys. 3, 2, 1. Give it a pulse. Nice. 2. Come on, Angelo. 3. Come on, Angelo.
07:16Four. Squeeze it. Uh-oh. Five. Six. There we go. Up, up, up. Seven. Come on. Last one. Up, up, up, up, up. And eight. Very nice. That's the challenge right there.
07:34So if you guys need more rest, it's always available. But here's what we're going to do, guys. Next week, a couple more reps. And that's how we're going to get stronger week after week.
07:44But here's what we're going to work on right now. Every good set of arms needs a good set of abs. So we're going to do a little bit of core training while hanging from the bar.
07:52What we're going to do over here, my friend Dorian is going to practice her leg raise with just a knee bend.
07:58It's going to be a little bit less weight, but we're still working on that core because these abs right here control the way our legs work when we're hanging from obstacles.
08:06Angelo over here is going to do a straight leg knee raise or straight leg raise right here.
08:10And he's going to focus on pointing those toes, and it's going to give him a little bit extra work in those abs.
08:15So we have three rounds of 20 seconds of work, and then we're going to rest for however long we need in between.
08:20So here we go, guys. 20 seconds of work coming up. Y'all ready?
08:24Three, two, one. There we go. Squeeze. Good.
08:28Two.
08:29So here's what I want you guys to check out right here. Look at this ab strength right here.
08:33That right there is controlling him from swaying side to side.
08:37Checking it out over here, Dorian, she's just working on our knees, and you can see the same exact muscles activating right here.
08:43There we go. Five, four, three, two, and one. Take a rest.
08:48Good. I may have pushed the limits a little bit. I added up some extra seconds.
08:53There you go. But nothing wrong with that. We're getting stronger.
08:56So 10 more seconds rest. We're going to go up again.
08:59This time, if it was too challenging to have your legs out straight, go back to that knee raise.
09:04I really want to see that good form.
09:05If you want to challenge yourself some more, what you can do is you can work on that positional strength,
09:09and you can hold out and actually just work that muscle at the top.
09:13So here we go, guys. Three, two, one. Squeeze it. Nice.
09:18So check it out over here. I'll show you with Dorian.
09:21She's going to pull it up in a masker to hold.
09:23That's positional strength right there.
09:24She's really having to brace and control her body.
09:27All right. Go at your own pace. We've got 10 seconds.
09:29Squeezing it out.
09:30Angela is still being a beast over here.
09:32After this, we've got one more interval.
09:34Three, two, one. Squeeze it out. Nice.
09:37A little rest. How's that feeling?
09:39Getting a little pump over there?
09:43There you go.
09:45So shake out those forearms a little bit more.
09:47Slap them. Wake them up.
09:49Get it going. There you go.
09:50You want me to wake those bad boys up? There you go.
09:53Make sure you guys are always working on challenging yourself a little bit,
09:56working on that positioning.
09:57If it's not working out for you, maybe bringing it a little bit more narrow,
09:59bringing it out a little bit wider.
10:01We're going to hit our next set, guys.
10:02Five seconds right here.
10:04Four, three, two, one, and go.
10:08Good.
10:09Getting that full height all the way up.
10:11She's challenging herself this round.
10:13Going all the way to the top.
10:14Nice and slow down.
10:15Angelo just pumping out these high reps over here.
10:18You've got 10 seconds of work.
10:19You're going to hold it out?
10:20You know it.
10:20There we go, guys.
10:21Come on up, up.
10:23Five, four, three, two, and one.
10:27So that's a wrap on our pull-up program right there.
10:30Next, we have chin-up program.
10:32We're going to work on a little bit of extra grip strength.
10:33So, guys, make sure you check in every single week.
10:36We are always going to progress all the way until our race day
10:38so we're fitter and readier than ever, guys.
10:40See you out there.
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