slow chest up chest up chest up up none of that elbows on the knee shit down one last one low [Music] slow all right folks Dr Mike here for Renaissance periodization this is Dr Crystal gavara she is a board certified sports medicine doctor among other things and works for Team USA figure skating twice Year yes on International trips where you're the team doctor to make sure when they um Jenga block themselves all over the ice she comes and she does the click and the they are all fine afterwards yeah something like that that's medicine yes
yes in any case Dr crystal is going to be doing a dumbbell only leg workout we got glutes we got quads we got H hypertrophy work going to show you guys how to do minimum equipment training and make it brutal you good to go yeah okay cool let's get started all right so we're doing this little workout she's out take uh using the bathroom or some shit right now with this workout you guys will learn how to do the dumbbell shit whatever exercise is great but also you go your boy's going to put you up
on some game because I'm G spit that shit because that damn bitch got like eight curves for every curve you're supposed to have Bo in I don't know where her situation is at home with her man or whatever we out here baby watch this it's going to be subtle and it's not all right first exercise with a dumbbell stiff a deadlift good enough for Great Grandma good enough for Grandma good enough for Mom good enough for me we're going to warm up with the 20s here crystal is going to show you what good technique looks
like hi how you feeling you're feeling good pretty good 20 in each hand is okay for a warm up okay nice and easy go ahead and grab them oh we so weak so remember the cues are tilt the hips back to reach the butt very far back keep your knees back and your chest majorly up the whole time until you get a deep painful stretch yes and come up excellent I love that hole down there for a second big tummy big chest but back keep those knees back they're going to want to come see how
they're shaking that's perfect and then up a lot of people what they would do in this situation is they would use tactile cues of like kind of where to push your butt back I would be touching your knees but let me tell you something you ready for this yeah I got two things going for me three okay one an irrational hatred of tactile cues that I think I inherited from Jared other ifb Pro two is restraint nobility civility not touching a young woman who hasn't consented to it that's your business not mine and third I
don't like to brag about the shit but they I just straight up say I don't give a fuck you're looking really good right that your boy comes from so the opposite of scarcity you don't phase me at all hundreds thousands have come and been rejected what do you think you got for me that they don't giggle giggle giggle the fuck up out of here warm-ups are done that was 20 lbs for the warm-up set of six now we're going to be doing sets of 5 to 10 with 45 lbs really challenging the hamstrings get that
knees back hips back chest up really super stretch the hands you feeling good about it Dr Crystal okay very good what do you think is a good idea do you want to use some chalk do you want to use straps uh usually I use straps do you really yeah that's not a good idea oh why is that well you see the moment arm of the forearm in any case vers Crips no you got your own or you want to borrow mine I have my own you might not pass any drug tests after you get my
shit on you you feel me oh boy oh [Music] boy good couple more Arch hams only butt back big chest up and one more last one big arch big tummy yes there you go chest up knees back knees back up yeah rack right on the bench good stuff butt back big chest yes and down one more big chest big tummy hit it you got this let's go nice and easy very good setup big chest big chest big chest up yes rack good job I think it's too heavy for what life I need you to understand
something this is going to sounds strange this to the untrained D me seem like a lifting session where we do a few reps and grow some muscle but I want everyone watching to know and especially you Dr Crystal this what is happening here is a homerian epic tragedy valiance failer regret one chance to make it all go well that's the pressure we're talking about with lifting am I sufficiently Asian yet good good Asian folks remember that there's not an amount of pressure you can't put on yourself which is too much everything is doe or die
including totally mundane tasks which for which you successfully completed the repetitions requested with perfect technique I might add and then that's too heavy which means what exactly don't bother answering just sit there and look fucking gorgeous give me that weight get your hand off my fucking weight God damn it the [Music] fuck no weight first just pretend you have weight okay and I want to get your foot up on that would you call that 3 in sure much do you know about 3 inches well this is six maybe so half did you say sex six
oh my clavicle I was off by one letter don't uh don't get at me okay you guys will notice she's in a deficit here major deficit 3in that really puts the glute at a huge stretch at the bottom and really really targets the living shit out of the glute for that reason we do both feet because the front leg is the one getting glute targeted of course tons of quad Focus also tons of adductor as well this is a I want to call it a whole leg exercise but it really check some boxes warmups feel
good yeah take a little break we'll use the 20s for work sets and the way I have it is we have four work sets Okay but we uh take each one of them as just one leg so it's really like one set rest switch legs another set rest switch legs just four total cool okay very good excellent up up up good one more slow control gentle pause speed luck oh yeah rack that's 10 right yeah good stuff rack we're going to be doing the other leg so take plenty of time to rest very good that's
a booty Blaster yeah hell yeah that's what's up that's what he said game tip number two women yeah if you're handsome like me they're in whatever if you're rich oh they're in but you got to layer that shit in and wherever you are in life you can always do the one number one thing I always recommend to get women and that's lie I don't mean lie like tell people you were an astronaut well that's actually not a bad idea a few inches later I sealed the door between the space shuttle and the soou capsule just
something like just space pulling out vacuum as soon as I hear the cling I knew I saved the whole crew and honestly like it's the thanks by the children and the spouses of the crews back on Earth that had me feeling a certain way when I was saving those astronauts in space I was just doing my job anyone would have done that but it was was the children that were like Dr Mike thank you so much for saving these astronauts you're so selfless and also incredibly brave but also hyper competent how do you know how
the so's capsule work do do you know what I mean ah success she's [Music] impressed slow up oh 10 good job rack very good very goodoo rack and rest have a seat good stuff good stuff good stuff very good people say this is the wrong advice on a date technically I consider any hang out with a woman a date but I think it's spoton what you need to do is do two things you need to demonstrate the concept of pre-selection that means other women have selected you before to be mating material and you got to
let these current bitches know that you're not willing these motherfuckers that's getting the shaft you're in and two is a jealousy plot line and the the fucking hierarchy stack you got to understand you know let these current bitches know that they ain't shit cuz you had better before so absolutely talk about x's and past hookups watch this so her name was anuka she was Swedish right X longtime ex of mine and she was legitimately 6 foot1 and a runway model but like honestly dude do you know why we couldn't be together cuz she was like
Dr Mike she always called me Dr Mike um she was like I want want I wanted a relationship with you that was holistic that was like emotional and and generational and romantic and sexual and she's like your sexual Vibes just the sheer physical fucking loving you put down on me is so much I can't possibly measure up in any capacity I have to go and live my normal life I can't live at your Superhero Speed anymore does that make sense you ever had something like that happen to you oh you're here oh [Music] hey eight
rest a sec begin up N9 and one more slow control up go go rack good job rest it out [Music] way to go slow nine Gentle Touch 10 beautiful rack how'd that feel challenging cool do you want to go on a DAT no okay I'm going to put these dumbbells away and we'll get to the next exercise all right sounds good I only ever touch women because of bullshit make belief Kinesiology reasons but then I'm in watch this something I notice about lifters of your kind of build is that like your ILO soas tend to
be really tight and that actually has like a downstream effect to leading to like improper glute activation does that make sense yeah but you're like touching my trap yeah yeah well it's all connected you know what I mean right she knows four sets of lunges done two sets of stiff legged deadlift and now we're on to our last exercise which is two sets of May rep bottom 2/3 partial squats body weight what oh my God I can't like believe he's got me like ah training don't fucking start with me in any case let me talk
you through it heels on toes off feet pointed out on girls you want to intimidate them with enormous quads so although I don't know if that's working we're going to have Dr Crystal break at the hips slowly sink down hold at the bottom for two whole seconds and then come up only two thirs of the way and then slowly under control sink down again hold for two seconds repeat that as many times as she can until she's really struggling then we let her stand all the way up she's going to wobble but the lockout needs
the quad's rest shake it out a little bit and then hit it again probably going to do about three meup mini sets per set two sets it's a lot of approaches to failure a lot of metabolite sequestration a lot of that one thing that women love what's that shit called pain especially delivered by a domineering man hey hey hey you ever uh you like 50 Shades of Gray no I haven't read the book or watched you don't read much yeah I don't you like cartoons and shit no no I don't cool why don't you do
this exercise sounds great good down slow good it's already fun huh down slow wait for two whole seconds down there [Music] down [Music] [Applause] 12 down slow chest up and rest with locked out good nice wobble I predicted that one again begin let's get four slow slow slow oh my God that's gorgeous weight up down it's 14 up down 15 chest up up down 16 up go stand up wait lock that's 17 you got three more and you're done for the set begin way to go slow beautiful up down slow slow slow slow let the
pain come up down slow slow chest up up and rack that's it good job go have a seat oh hello come to me no go away how dare you oh boy oh last set of the day high quality [Music] [Applause] [Music] [Applause] only wait for it up down slow chest up chest up chest up up none of that fucking elbows on the knee shit down one last one low slow slow chest up try not to look like a dinosaur there you go up and one last one go down down slow big chest Crystal yes yes
up and rest breathe let's get five hit it good [Music] [Applause] technique slow chest yes very good up was at 15 rest breathe chest [Music] up [Music] down down slow up and rest and then two more good ones with no lockout between them last two let's get 20 down yes chest up chest up wait up [Music] rack [Laughter] good [Music] stuff I think I felt a pump you felt a pump yeah Porton here's a who God Crystal Michael if I wasn't Rich famous and already spoken for I'd ask you to be my girl oh wow
that was fast wasn't it yeah but since I'm all of those things been nice thanks for coming on the channel thanks for having best of luck in your journey to find you a man thank you and um just remember some of the good ones they're uh they come in small packages oh sorry have small [Music] packages all right last pickup tip never ever no matter what somebody tells you be afraid to beg when all else fails beg because if you're Alpha and shit girls usually get with you but sometimes they don't and you got to
switch and go to straight cuck beta a lot of them will just out of sympathy give you something watch this Crystal please Crystal please please get out of here guys thanks for tuning in feel free to try this workout at home hopefully uh away from a creepy person who pointlessly tries to flirt with you in all the wrong ways all the time see you guys next [Music] time
