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what’s going on guys today I’ve got something a little bit different for you I figured I’m always dishing out content surrounding nutrition exercise science physiology dropping science on you all the time so many people have been asking can you just give us a flat out workout so decided let’s do something a little bit different let’s start incorporating these 10-minute high-intensity workouts okay I’ll start dishing these out to you now and then every couple of weeks start incorporating a little bit more into what I actually do okay so when we’re looking at workouts I’m all about keeping it super effective okay so if we’re looking at high-intensity interval training I’m gonna keep these workouts under 10 minutes okay this isn’t something that’s necessarily gonna be the end-all be-all it’s not something that’s gonna get you in amazing shape if you just do this but it’s something that if you are just in a jam and you just need to get in and get a good workout in that’s what’s gonna happen this is what it’s for so today the whole goal of today is posterior chain activation if you see my videos before you know I’m always talking about how to activate the posterior chain engaging the glutes engaging the hamstrings because what we don’t want to have happening is this constant constant anterior chain activation where you’re rolling forward where your hips are locked out and your hip flexors are tight I want to do whatever we can to activate the hamstrings activate the glute max in this glute medius get those suckers engaging so it takes the pressure off the lower back then training the ABS right so all I’m gonna do is warm up here for about a minute minute two minutes this isn’t going to count towards my workout then I’m going to start the clock and I’m gonna go Q through a workout routine that you can do in nine or ten minutes so I’m gonna get about 30 more seconds here the pseudo against the grain of kind of a typical bodybuilding mentality where you know you don’t want to be doing your party like this it’s going to be a nice little mixed cardio yet weight training the clock started I’m just doing lateral step overs boom doing 30 of these total 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 30 rolling right in to lunch kettle bell press-ups alright single leg boom press it up doing ten each side two three for five six so age digging that Yellen nine ten fold all here the glue all right switching the sides opposing one two three four but six so eight nine ten Burak rolling right in to ask how we do abs is a little bit different make sure you hop occur bitch holding hands over behind your head while we’re doing here there’s a slow curl up and hold me for four seconds three four we’re doing 12 1 2 six Morgan very important you’re not just sweet okay the idea is lift it up slow and hold it do not straight your legs up do not bend the knee you’re bringing the core [Music] I’m gonna do one more bring it up now a posterior chain activation we’re gonna first watch you can do this with a kettlebell you can do it with whatever my whole goal here is sliding the butt back on a pivot as I come back so I’m not just squatting with my knees over my toes I’m really sliding the butt back and I’m not going to failure in these slide up my back booth to three four so eight nice damn then not going all the way to failure of those then you’re gonna grab a lighter of the two medicine balls go back into lunges again this time overhead step it back same leg for six seven to switch it up six seventy eight [Applause] all right so now since we’re again trying to activate posterior chain I’m gonna do a mixed grip one hand over walking it under not going to failure just to excrete leg deadlifts eight of these for six I’m gonna go ahead do regular pull-ups you can do these modified on a bar when you’re doing like a tea kind of pull up hanging deck ten of these two boom alright we repeat this bad boy actually we’re happy I like this alright here we go again 31 to 45 sit hm 9 10 11 12 13 14 15 17 18 19 41 4 2 3 4 5 6 7 ok boom right back to these bad boys this time rotates start on the other side [Music] all right other sacks [Music] six Saturday Hey yep nice and controlled one thing they don’t want to do is what I was just doing tucking the chin forward touched the head back [Music] all I did here is it keeps the hip flexors out of the equation [Music] Oh bonus just for advanced variation straight legs turn to the side turn to outside [Music] okay back to squat now once you’re doing these squats after your abs fatigue you might think it’s going to cause you to take the brunt of the weight in your back it’s actually the opposite what’s going to happen because your abs are engaged you can actually find when you exhale it’s easier to engage your abs now that you’ve already pre exhausted them just do an eight slide the butt back slide it back [Music] right thank you I’ll be doing time in spike over tenants and yet five seven Hey right like my boys lastly never goal here slide the bed back slight bang to your knees at the bottom of the movement bend your knees a little bit to engage the glutes a little bit 1 mix script on hand under one hand over let’s finish off one extra thing all this is is the 32nd hold up over the head and all I want you to do it’s a good way to end a workout focus on retracting the shoulder blades while simultaneously collecting the ABS so what we’re doing here is not only retracting scapula but we’re focusing our abs to contract properly rather than be trucks for five seconds it’s what today [Music] it’s okay to walk around hold it – all its gonna do is engage your abs a little bit more [Music] I retract that right shoulder five seconds [Music] I was like 12 minutes we’re to warm up you’re looking 15 minutes or so quick easy workout guys not a whole lot of science dropped in this video whole idea is just to teach you how to engage your posterior chain get a workout in really quick that’s gonna get those catecholamines going get that epinephrine going get that adrenaline going and help you burn a little bit more fat especially if you’re on a ketogenic diet or you’re fasting so if you like these kind of videos want more workouts you know what to do comment below let me know see you soon
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Workout for Fasting – 12 Minute Follow Along HIIT Workout – Thomas DeLauer
Posterior Chain Activation HIIT Workout- 2X Through!
– 30 Bar Stepovers
– Lunge Kettlebell Press (10 each side)
– 10 Slow Reps Reverse Crunch on Bench
– 8-10 Front Squats at 75% Failure
– 10 (each leg) Medicine Ball Back Lunges (overhead)
– 8-10 Straight Leg Deadlifts
– 10 Pull-ups
*Note – You can switch up deadlifts and pullups in order to have a slightly different feel
Today, the whole goal of today is posterior chain activation. If you’ve seen my videos before, you know I’m always talking about how to activate the posterior chain; engaging the glutes, engaging the hamstrings, because what we don’t wanna have happening is this constant, constant anterior chain activation where you’re rolling forward, where your hips are locked out, where your hip flexes are tight. I wanna do whatever we can to activate the hamstrings, activate the glute maximus, glute medius, get those suckers engaging so it takes the pressure off the lower back, then training the abs right.
All I’m gonna do is warm-up here for about a minute, two minutes. This isn’t gonna count towards my workout. Then I’m gonna start the clock and I’m gonna take you through a workout routine that you can do in 9 or 10 minutes, so I’m gonna get about 30 more seconds here. This is gonna go against the grain of kind of the typical bodybuilding mentality where you don’t wanna be doing your cardio. This is gonna be a nice little mix, cardio and weight training.
Okay, do you wanna get the clock started? Cool.
First thing I’m doing, I’m just doing lateral step-overs.
Rolling right into lunge kettlebell press-ups.
Rolling right into abs. How we do abs is a little bit different. Make sure when you hop on your bench, holding the hands over behind your head. All we’re doing here is a slow curl up and holding for four seconds; Very important, you’re not just swinging. The idea is lift it up slow and hold it. Do not straighten your legs out, do not bend them in. You’re bringing the core up. I’m gonna do one more. Bring it up.
Now, that posterior chain activation. When we’re doing front squats, you can do this with a kettlebell, you can do it with whatever. My whole goal here is sliding the butt back on a pivot as I come back. I’m not just squatting with my knees over my toes, I’m really sliding the butt back, and I’m not going to failure on these.
Then you’re gonna grab a lighter of the two medicine balls. Going back into lunges again.
So, now, straight leg deadlifts. Since we’re again trying to activate posterior chain, I’m gonna do a mixed grip. One hand over, one hand under. Not going to failure.
This one you can modify. I’m gonna go ahead and do regular pull-ups. You can do these modified on a bar where you’re doing a low bar pull.
All right. Then we repeat this bad boy!