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- [Narrator] Alright, basically you have
many main glute walks here.
Roos says to stay down, keep your toes square.
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This is just a nice, easy primer warmup exercise
to kind of get her engaged
and get those glutes working
and then legs working in general.
Alright, you're gonna hit this sled now.
You always wanna make sure the form
is of high quality.
You don't have to do a lot of this.
We get that core engaged,
so we have to have a quality plank position.
And then Roos is driving through those legs.
The strength component here.
Some sleds one of those favorites
that won't add any unnecessary bulk.
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Alright so to set up Roos wants
to make sure she has a good base.
Slight bend in those knees.
Similar to how we had with the band.
Making a wave up and down with the rope.
So that heart rate's gonna be up,
but make sure that posture is good.
For conditioning, especially for anybody
that wants to get in very good shape,
that resting heart rate needs to be
of high quality.
'Cause at the end of the day
a high quality resting heart rate
will make everything easier.
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For med ball slams, basically it's an ability
for her to work her core
'cause we just wanna get the core involved
in everything 'cause we don't wanna
do excessive isolation exercises.
Then integrate other full body patterns,
so we're able to get more bang for our buck.
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I like to make sure
just to increase their athleticism overall
so their body moves better,
so that when they're working out
by themselves everything will do what it should.
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So basically we're gonna have two aspects here.
Roos comes down controlled,
basically a step off, sticks that landing
so she can absorb the force
then create it again quick.
Jumping is often overlooked
for the benefits it can have in the body.
So she has to absorb force
and then be able to create it quick
as she will look to explode through
the ground and then up.
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Jump rope.
So jump rope, an easy, simple tool
that you have around the crib or at the gym.
We use this in various different ways.
So we're doing this for conditioning.
Do this in between rounds, in between sets
of either strength or band work,
things of that nature, just to keep her moving.
So if you're out there
and just wanna get better, wanna get fitter,
and just wanna go do something
that's not too overwhelming
the jump rope's really the way.
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Okay, so common misconception oftentimes
is that weights will bulk you up.
But there's a huge difference between strength
and muscle building.
Oftentimes when you're going for
a static space goals you have to stay strong
'cause that helps with structural insurance
basically, like injury prevention.
Oftentimes you can go harder
in conditioning drills and more
of those isolation drills.
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Wanna work foundational movement patterns,
so think about that when you're doing
your strength work and then when you go
to more of the dynamic motions hopefully
your body will be ready to deal with it.
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So for this, I like to work
a few different things.
All these moves should flow into each other
to make the overall movement high quality.
So the arm is long, so the abs stay engaged,
then when she steps through
that makes sure she's stepping controlled
and not arching her back through the movement.
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So strong drive up, stepping back controlled,
bending that arm, pivot off that foot.
Try to make sure she doesn't bend left to right
when she hits this pressing action.
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So that one's one of my favorites,
a nice little compound move there.
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Depending on the intensity levels
that we could go, whether it's super hard,
moderate, or easy,
it can serve from anything technically
as a recovery workout to more something
as higher intensity.
Think about a bike for conditioning
as doing some sprints sometimes,
doing some lower intensity steady state.
It'll be used a lot of different ways
to maximize results.
- Strong ten seconds.
Push, push, push, push, push, push.
There we go.
Come on, come on.
Five, good, four, three, two,
and one.
Attaway.
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