whoa and sluggish we're gonna give you the best workout that you can use to become an elastic freak and we're going to start right so if we want to be elastic we have to warm up properly we've got to think about warming up our muscles increasing our strength becoming more athletic right so those are all key factors so we're going to start with an easy overhead squat okay so we're going to go through some compound movements that are simple that we want to warm up get our body temperature up get our heart rate moving get a little bit of a sweat going before we start doing some of this crazy Athlete Day focus training so start with oh overhead squats and I've got a training partner DJ shuttleworth who skips workouts and only can train two to three days a week because he's old and decrepit he can't clean 200 kilos anymore you're so pathetic you're under 200 pounds so we're gonna do five overhead squats okay then we're gonna go into walking lunges with a Twist so we're here twist come up come forward twist come up so let's go five each leg without falling over that's a workout oh one more and then we're gonna go on the way back now remember we're trying to be elastic and I like to think about you see there's like mini kangaroos there's like big kangaroos who are super jacked there's also like these like mini Cat Kangaroos and I like to think about that when we're trying to be elastic it's like so we're gonna do easy balance okay so we just started to warm up we're not trying to break World Records here we're just doing easy bounce here nice and easy I'm further and then we're gonna rest about two minutes and we're going to one more of these warm-ups before we really get into the entire workout now we're gonna go power elastic overhead squats which if you've watched some of our weightlifting videos you'd see these this is going to add more tension to your shoulders and a little bit more load overhead and this can be again dowel rod overhead squat so in our warm-up this is inside the peak shrink this is our prescribed warm-up Dell overhead squats what's great is that now with these with the bands of the power elastics available at garage. com I already feel more tension in my shoulder and my thoracic spine okay now strength's got us going into those twisting lunges again here try to feel your hips opening up that trunk control because that's going to contribute to being more elastic when we're actually doing the jumping workout oh we are doing Athlete Day inside of peak shrink trying to be athlete's baby so this is the second time going through so now we can go a little bit further a little bit quicker on those reactions oh so that's our warm-up now we're gonna get in that first easy exercise for Athlete Day so one of the major factors that we've got to think about if we're again I mentioned building athleticism strength muscle right those are the main things that we want to focus on when we're doing this workout we're going to build in slowly so we're going to start with the PVC pipe walks now okay so we can go PVC pipe walks now we're in an unstable situation we just did a decent warm-up so we should be able to handle this foreign that unstable position we're starting to wake up our heart rate we've got to be a little bit more proprioceptive and then throughout the workout we're going to start with the unilateral and bilateral exercise it's going to be a little bit easier okay and then we're going to slowly progress into something harder so start with the PVC pipe walks as part of your workout to really get your nervous system going it's going to get pretty freaking complicated with each specific exercise okay so DJ is showing us he's he's pathetic but one of the things here is like if you can't do the PVC pipewalk and I'm just with DJ right now is that you can actually use our technique stick here as a way to help you support your balance and then over time you can pull that away but it is something that's pretty unique I also want to show this one of the coolest Parts with PVC pipes is that you can get really creative so we have another video where I play balloon volleyball against timond well I don't really play against him on Taman just kills me now we're getting into more of the movements that are going to have you become elastic okay so the first exercise is going to be unilateral and then the second exercise is going to be bilateral so one of the things that we want to focus on here is starting to recruit those high threshold motor units and starting to focus on impulse so that means when we're doing these drills it's creating as much force as we can in a very very short time frame so when we're inside of peak strength we want our athletes to gain muscle mass we want them to gain a lot of absolute strength but we also need to make sure that we're doing athletic movements so that that gained hypertrophy can then lead to becoming a better freak athlete a more elastic athlete so we're going to do side skips we're gonna go down and back facing the exact same way and then we're gonna go into seated box jumps okay so side skips you better look like Cooper running back at Vanderbilt who's the model who looks more athletic yeah who looks more athletic this the running back at Vanderbilt who's the model inside of peak strength or me and DJ or just me you can also just comment me because we know it's just going to be me all right so we're doing skips like I'll let you start it Jesus look at that I think it says skips for hype you can't get off the ground so one that's our first set okay two skips for height sideways is freaking awesome for waking up your glutes waking up your quads and your reactive ability from your feet okay so now we've got an easy bilateral movement now one of the reasons why I like doing a seated movement here which is why it's programmed inside of peak strength is that we want to feel our hamstrings pull and hip extend while also driving from the quads and we want to feel that Shin angle change okay so we're here boom try to land with like stiff legs here two more start to wake up now DJ goes we're gonna go back to those side skips and then we're gonna raise the boxes well just one box yeah let's see you do a straight leg on that one oh no so we're gonna log that set rest about a minute and 20 to a minute and 30 seconds okay we're resting and I'm always getting text messages from athletes sending me videos of them throwing so that I can do technical analysis while I'm inside the sauna or memes yes and then we're gonna get into that skips right but I'm even going to show here how hard was that let's say for me it was easy so I'll log it as easy for DJ I'll put really hard so rest time is up we're at we had a minute 20 or a minute 30 on our Peak strength timer now we're gonna do the side skips again but this time we're gonna do the facing this way so we're actually driving from our left side first okay and then again we're supersetting this with the easy bilateral movement where we're going to go seated box jumps up to a 44 inch box these are relatively easy movements they're super centered well together and I love on Athlete Day to become more elastic we want to do things unilaterally and bilaterally because that's typically what we're going to see in different sports and we're training right now as a linebacker for football specifically that's what the peak strength program is built off of I mean that would be accurate for me because I'm just a freak like a TV like a like a football linebacker I'm just a freak right now your DB under 200. NFL bigger than you the sad part is you there actually might be I'm gonna show DJ how to have some bunnies dude I'm actually mildly I can feel my butterflies yeah I don't know if you know I've told you guys this but I ran 10 miles on Saturday and I deadlifted 500 pounds on Sunday and today's Tuesday so like that's just that's just how I'm just grinding I'm just out here grinding bro oh Dean's like Dane's life almost just ended on that box it was because I hit my hand on that inside box I just thought about Jason hitting his hand and getting a splinter the one time when he's in like eighth grade should I be like Dane dude I think the best part like my heart rate got up to like 140.
so that just like some things people forget is how well plyometric work Athlete Day work can stimulate growth and can stimulate coordination like if you're getting your heart rate up that high just from doing jumps your body's working to really coordinate as rapidly as possible and then in our system so the system that we use inside Peak straight we refer to that as like chaos coordination we've got to train athletes for open skilled Sports close skilled Sports if they can recruit at various joint angles at various speeds that's going to improve their chaos coordination so again we want to get guys bigger we want to get women stronger more muscular but we also need them to recruit and coordinate as quickly as possible that's what it means to be an elastic freak obviously I love Peak strength because I help design all the programming but all the athletes in there are total animals I love the rest timer and then when you hit that rest timer you get to see how hard that is right so you can tell you like oh this is harder this is easy so we can set that log that set but if you if you look at this view history part the view history shows you like what you've been doing with that specific exercise over the past couple weeks couple months depending on how long you've been in it and I think that's just another freaking phenomenal thing because over time we're going to keep building that out and building that out and building out even more so you're really going to be able to look back and see like what you've been doing you know six months ago versus what you can do right now and I think that's one of the awesome Parts behind it okay so now we're going to get into hiding jumps which is one of my favorites so we're gonna watch the video koopy again and this is a great one for being agile okay so we're gonna go here drop and then I want to see pause on that that Landing okay so that isometric pause okay that action is going to be key for improving your agility let's go back and then let's see what we're super setting that with and we're going to superset that with stair jumps so I can show DJ how to really jump stair jumps are going to be probably the exercise I program the most in our most explosive athletes okay so we do stair jumps in almost every single weightlifting program and almost every single throwers program every single football program because it forces you to be cyclical and react quickly but it's also easier on your body because when you land there's not as much load on The Eccentric so you it's something that you can do pretty regularly to increase your Force production remember that's like one of the main factors here is that being an elastic freak using this app we want to build you to be big to be hulking to be animals but we also want you to be super super Twitchy okay we've got to be fast speed kills in athletics and in life speed the drug kills but if we're training as an athlete if we're training that athlete Fitness being athletic when you're older when you're 50 60 it's going to help you with your Longevity if you slip on ice I got that athletic ability to recover what yeah what okay so with a hide and jump if you can feel what you did when we did the side skips on your glutes that's going to be a big factor here my right leg is always a little bit weaker and my glutes are not as large as DJs so I do lack a little bit of power in my in my hip area I have more kids than you though DJ so I'm here I want to I want to ground almost flat-footed and then I want to cut so it's here boom and pause okay look at that toe point now shut up that's perfect for cutting there I did I fixed it screw you but one of the things I like doing this with our lines here so this is our Mobility sled sled line is also just using that as a guide to see how far you're going so you're here boom okay so I can see him maybe about a foot and a half past the line here about the same on that side so you can start to see with your athletes or if it's just you as a self-taught athlete inside Peak strength and you want to become more athletic you want to become more elastic use this oh you got it that's the shoes you can you can use that as a guideline for where you're at and even even doing that let's go one more on each side you can start to see side to side where you might lack a little bit of that strength that was bad that was pretty good that one looked like your foot though well the other thing I want to point out is like in the sport like let's say for football right or let's say soccer or field hockey we're gonna cut when we're here our knee is going to come forward and we're going to cut sideways and when we would cut here like let's say we have a jump cut you're going to ground out and then you're gonna come back so that's like the progression here we're inside the comprehension phase in Peak shrink but if we were inside the Ascension phase of the summit phase we might do a hide and drop to a bound or do two crossovers so that's where it gets a little bit more advanced with the progressions but based off our programming right now in Peak strength we're in the comprehension phase so this is the first progression before we get more advanced now I need to show you how to do stair jumps I think even too you could focus on the arm movement as the Second Step yeah yeah yeah absolutely you're jumping here so in this lands your left is going to be forward like this and then you jump in here so then you can explode yeah yes with stair jumps kids will do like a stair jump where they're here and they go like this I don't even know how they do that dude it's like this when they jump yeah yeah it's like teaching the thing with stair jumps is that you can teach how to cycle and What DJ just talked about on the hiding jumps teaching them how to cycle accordingly this is how you want to cycle throughout playing football or if you're a baseball player and you're tracking a ball like you're not gonna jump like this you're gonna jump like this to catch the ball so this is where doing these exercises when we build out the app we built these things out to have the best transfer to your specific sport so you believe in me I believe that you can do it in three I think we've got the cone set up what is it for four steps for to get the three I don't know I think it's four I'm just gonna jump because I'm a freak I'm a elastic freak make sure you're filming this so as he falls downstairs oh dude that was a little loud dude that was I think I just broke our steps I think that was five let me I'm I'm elastic I mean that's just me that's just me that's how I ride this is gonna be way better than mine on this first one this isn't good maybe if you cut your man bun you'd have less weight on your jumps I think that's exactly what it is technically the program I'm doing right now don't have no jumps yo you're up yo I you're um I didn't think four would be that easy yo you're a I didn't think four would be that easy I actually got nervous because it was actually too easy on the first jump this looks like a football move [Laughter] might be a little more athletic [Laughter] yo jump oh my God what is that raise your hips then lower them in the landing my left side see which side sucks for you my right side and it's my left which I don't know why so you're gonna do five sets of four on each side but you'll go four four and then we're gonna rest a minute and a half and then we're gonna hit the stair jumps for four now on our steps it's best if you get to the top in three Jake horse has actually gotten to the top in two jumps which is the world record stair jumps first which is absurd yeah it's absolutely is there a video of that he does have a video so we should be splicing that into this video right now dude that jump is stupid so for us we've got to hit in three jumps but if you're out of the football field or something you know you're out of lacrosse field you can do hiding jumps for each side and then hit the bleacher jumps instead of the stair jumps make sure you get four in a row cycling fast like me right now what yeah what I know you're just athletic you know I'm still nervous going into this one ah there oh barely barely you do it the same way and now it's barely for me yeah so we'll do a little bit of contrast so we're gonna do seated dumbbell good morning and I'm going to hold this in my front Okay so we're gonna go fast try to feel the lower back try to feel the hips the hamstrings that's going to be super set with hurdle hops so we're gonna go we're going into a little bit of contrast to finish off this elastic workout think about how we started easy we did that nice warm up then we got into the more explosive movements early and then we got into the simple movements early with the PVC pipe walk then we got into a little bit more complicated remember we're trying to improve that kinesthetic awareness and just that the whole vocabulary the movement vocabulary we want to build that vocabulary base wide right so that we have all the ability to coordinate at high speeds and different joint angles and then now we're going to finish it with something much more advanced with the contrast stuff where we're going to go pre-fatigue a little bit with the dumbbell seated good morning to try and light up our posterior chain and then we're gonna go why are you raising that to the third one already then we're going to go into the fast hurdle hops hurdle hops is another exercise that's absolutely incredible for that athletic muscle for that athletic Fitness of all ages but just be aware it can bang up your knees so you got to make sure that you're you're training your your quads your your hamstrings really well and you're actually focusing on those joint co-contractions when you're grounding all right so we're here like this both oh I love feeling like my adductors right there so now we're gonna rest DJ you girls give me give me that little breather give me that breather time how many are we doing eight to ten so DJ go eight to ten and then I'll embarrass him on the hurdle hops I keep telling Jason that we need to get more videos of people eating it hard on hurdles so you or I need to eat it we need to eat it on one of these hurdle hops dude I first set you put it up to the second height because I assume we're only going to do four sets so we gotta get to the left no I am not doing that well you were just saying about somebody eating it so that's gonna be you you jump up the stair this thing nothing and this you're scared yeah that was really oh man was that too close it's a little close but I can do it I'll make the calculations in my head I gotta take my hat off gotta cool off a little even though it's 35 degrees in the back of my freaking fingers are freezing cool down that hair cool down my hair yeah oh that was sloppy I was gonna make a sloppy but I was like nah floppy now I feel like you why the heck are we starting here oh yeah so as a coach my recommendation now we're gonna rest about two minutes to restore that ATP but we're gonna get back into do do the seated dumbbell go morning because I sort of stuttered I should not be raising the height of these hurdles so I want to do another set and be proficient if we think about strength characteristics right so if you have garage strength program design you can understand the actual strength characteristics that we're training for which is going to be blast impulse here and about power 15 plus off of these dumbbell good mornings okay so think about that and that's everything that is based around how we program Peak strength oh maybe if your eye doctors were stronger you wouldn't get torched by tight ends so you've Fallen this last one shut up this would be a sign of how well does a 38 year old almost 39 year old learn how well does a 39 year old learn dude I'm almost 39. all right so GJ did raise the last hurdle so can I go boom boom boom boom yeah see that was even better than Alexa that was a little tentative though dude don't raise him anymore because that was scary we gotta raise them all now there we go you didn't even go again you didn't even go yet it's because that's called bunnies I can't wait to raise these and fall on the next one so we're gonna do three sets of the dumbbell good mornings then we're gonna do three sets come on now the hurdle hops DJ's raising him to the third height and then we're gonna fish out this workout so that you can be an elastic freak but the key part here is at the end to maintain elasticity foreign Jason doesn't realize I was half-assed in those jumps yeah but he does realize I'm putting that down I don't care oh dude I'm not jumping that high soft I'll jump all four at the third height I'm almost 40.
