- All right, let's get your hands even.
All right.
So just give me, give me five reps.
Step out from the machine.
That's it.
Little bit more.
Now give me five reps.
So these are hybrid hooks.
It changes the strength Cove
or changes the resistance profile rather than the strength.
cove pull the wrist back, wrist back.
There you go.
That's how I want you to do
So these are fun.
Just give me two more, lean forward.
Same thing on this.
Right? Lean forward.
Lean forward a little bit more.
Say I'm punching him just cause I want him to
get the cue straight away with less words.
It's pretty good, Shawn.
Hands are a little wide, but that's okay.
Keep going.
Do one more.
Feeling it feel at the top.
This is where the hybrid hook that I was talking about.
Then as the partner, what you're going to do is keep going.
So basically want to take him to fail here
with a hybrid hooks and then he's going to do reps.
So this is where you need to add load.
So you've got the load there.
Sorry. No, no, look, there's the load.
So resistance band resistance bands for this.
I hate because all the load it's, it's too fast.
It's and if you move fast, it jerks.
It's not the same.
Whereas this, the resistance profile is continuous.
It's not jerky.
So yeah, I'd much rather the hybrid hooks
and the cheap as well.
- Man: Where did you get them?
- Hybrid hooks. Online.That's where I got them from.
Yeah. Cool.
Last one.
Triceps.
So this is fun.
You were going to do overhead rope cable.
There's only one person hasn't demonstrated.
You.
Yeah. So overhead tricep extension.
Can we get the fat grips on this too?
Whatever you like, you do you and I'll coach from there.
So what I'll get you to do is just stand
up a little tighter, cause I really want to accentuate
that tricep stretch on this now.
So I want you to keep your elbows,
when you do this, in the fixed position
the elbow stays in a fixed position the triceps extend.
There you go.
So I don't want the triceps to move as you do them.
So all that moves is the tricep, not the elbow.
Does that make sense folks?
Yep. Yep.
So this is what's hinging.
Beautiful. Okay.
Then he's going to go into a pushup close grip pushup.
So make a triangle with your hands.
We want it there.
Cause we want to really isolate the triangle.
Now as your part, like
cause you're going to do this in groups.
You're going to keep him up.
He does his reps go say he's done like five reps.
Okay. I might have to go over him
and then I'm going to help him a little more.
So let's say struggling
just do one pretend, struggle and struggle.
I get him up.
And I said, all right, let's do a negative.
Do a negative.
He slow, slow, slow, slow, slow does a negative.
And I help him up again.
Go ahead, do another negative, right?
I really tire him out on this.
You get his triceps to burn.
Then when he's, I start right, man, stand up
Pull this up all the way
we changed the handle straight over.
You do this as the partner because you're the trainer.
You set the weight probably 20 something.
And then he goes straight into his push downs.
So I'll demonstrate the push downs.
You do you, I'll do me. Step away from the machine
just a tiny bit.
Okay. The other thing we get you to do is you
the wrist, see here, cock it back.
There you go, now extend.
Now when you do these, instead of pushing into your body
push towards my hands, push away from your body
feel a bit more on your triceps.
Feel that more.
Yeah. So little tweaks get one of my manipulating distance
that it travels take as little step out.
Yep. So that doesn't happen.
Perfect. It's pushed away.
Beautiful. See the tricep contraction
right? Questions.
- With biceps, do you always have your
shoulders forward like that?
- So, You know, most of the time when you do biceps
usually the cue to attract when I do biceps
with people protract, right?
Because I want nine times out of 10 I'll protract
unless I'm on a preacher code bench.
If I'm going to preach cool bench, I'll retract
and pull the bicep the same time.
Right? If I want to preach go bench.
If I'm standing forward, most people do this
with their biceps.
So they retract and they pull backwards.
I get people to protract because we'll no
it moves my elbows forward.
It creates more distance.
So that's why if I retract my elbows, go back
behind my body.
And because with biceps, what are you trying to
manipulate you when you're playing the biceps?
So it's where the joint is.
If I move the joint forward by protraction
the elbow stays here and I stay
in a full projected position.
My abs are staying on.
And then I curl.
My elbow is afforded in the list of distance
and load has been manipulated.
It makes sense.
Again, the only time I change that is if I'm
on a preacher bench where I pull my skips
down and in and pull.
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