The Midday Lull Workout
Feeling tired come lunch time? This workout will get you moving during that afternoon slump.

Feeling tired come lunch time? This workout by certified trainer Rob Sulaver is perfect for when you're feeling sluggish during the day. Perform these three exercises for a minute each to get your blood pumping and boost your energy to get you through the rest of the day. It will improve your focus, lower stress, and fit perfectly into your work routine!
Exercise one is under-and-over-the-hurdle. With a wide stance, squat low and duck your body sideways. Next, take one leg and swing it up and over as if over a barrel, and follow with the other leg. Repeat this under-over combo for one minute. This will work your lower body: glutes, hamstrings, quads, and the entire hip complex.
Exercise two is bent over T's. Place your feet shoulder width apart and bend your knees so you are slightly squatted. With your thumbs facing up and arms straight, raise your arms so they are in a T position. At the top of the T, make sure you squeeze your shoulder blades together.
The final exercise is crab toe touches. Remember crab walks from elementary school gym? We're bringing them back. Once you're in the crab position, raise one arm and tap the opposite toes. Alternate between sides, keeping your butt raised and allowing your shoulders and chest to open up.
Three exercises, three minutes each, three rounds total. Just nine minutes out of your day will help you feel rejuvenated and revitalized!
Rob Sulaver is a certified strength and conditioning specialist, a certified sports nutritionist, and a certified personal trainer. He is the founding trainer of Rumble Boxing in New York City.
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[MUSIC]!
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It's mid day and you're feeling it a bit,
don't turn to coffee, turn to getting fit!
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[MUSIC]
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Welcome back to another episode of Just
Get Started, my name is Rob Sulaver and
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we're in the middle of our work
day feeling it a little bit.
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Our energy is low, our focus is out the
window, let's get back in the game here.
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Got three exercises for you today.
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We're going to do each one for
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a minute, help open up that body a little
bit and finish this afternoon strong.
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Exercise Number One,
Under the hurdle and over the hurdle.
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Under the hurdle, over the hurdle.
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Working on legs for sure,
our quads and our glutes.
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Also working that whole hip complex,
really opening it up.
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Exercise number two, bending over here,
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thumbs up, bam reaching for
the ceiling, pinkies together.
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Up and reach.
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Really squeezing that upper back,
working our upper back muscles here.
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Exercise three, taking it to the ground.
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Crab position here like our good old gym
days and we're tapping those toes here.
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Really working on our
shoulder stability here,
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opening up that chest cavity, and
getting our cardiovascular system flowing.
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Those are your three exercises.
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We're doing each one for a minute,
going through the whole round three times.
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Let's get right into it, shall we?
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In two, one, rumble.
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Under that hurdle, over that hurdle.
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Now the idea here is to
really open up the body here.
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Like I said, we are in the middle
of our day, we're feeling it.
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We wanna get these hips opened up, so,
think about getting as low as you can,
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as if, you're ducking under a bar or
hurdle here, right?
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And you kinda feel it, right,
you feel those hips opening up,
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stretching out a little bit here.
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And then, that same hurdle,
getting up and over.
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Feels awesome down here.
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And then working those hip flexors,
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working that core a little bit,
as we swing those legs up and over.
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Stepping under.
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Stepping over.
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I also love this exercise,
pretty work out really opens up the hips,
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get us prepped for
our squats, our lounges.
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Anything we might be doing in the gym,
our favorite place.
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Last one, couple seconds left.
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Finish with me, excellent.
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Bent over T's here exercise number two.
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One minute, two, one, let's do it.
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Lets get in a good position here.
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Notice my nice flat back, right.
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I'm parallel to the ground,
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got that little arch in the lower
back here right nice strong core.
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Not rocking at all here.
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So I'm not rocking up and
I'm really reaching with these thumbs,
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trying to put them on the ceiling here.
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You're gonna feel that upper back engage,
those rear delts.
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Yeah.
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Feeling those rear delts here.
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Right here, working, engaging.
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Feeling the traps and those rhomboids.
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My upper back fully engaged.
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Now again, because we're sitting
at our office all day, right?
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Rounded, we wanna help
counterbalance that.
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Get these upper back nice and strong.
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Keep that posture nice and awesome.
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Last two seconds.
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Boom.
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Taking it to the ground,
exercise number three.
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One minute on the clock,
two, one, lets go.
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Good set up here, right?
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Nice and stable.
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Take this nice and slow in the beginning
and kind of get comfortable with it.
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Find that good crab position here.
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It might take a second to
open up the shoulders some.
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Totally okay.
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Once you're comfortable,
get right into that crab toe touch.
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Like this cause it's super dynamic.
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Really work on that
shoulder stability here,
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right, as we're flowing through this.
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And kind of makes me
feel like a break dancer.
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Which is always cool.
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Bam.
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Nice and
quick here gets that heart rate going and
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like I said definitely
feeling it in the torso,
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in the hip flexors and
in that entire shoulder girdle here.
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Woo.
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Finish up with me.
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Three, two, woo.
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Yeah!
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One down, two more to go.
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Right into it.
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Round two, and we're going here.
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Check in with the breath.
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Nice and steady.
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Nice and consistent.
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That breath helps inform
this movement here.
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Round two,
you should be feeling a little more open.
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Try to push that range of motion,
a little bit.
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See how low you can get.
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See how high you can get.
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Notice how I'm keeping my chest nice and
proud as I come down here.
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Right?
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Without trying to hunch at all,
still stay upright.
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Just imagine yourself getting nice and
low underneath that hurdle.
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Lot of sprinters and
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runners, actually use this
exercise in their warmup.
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Dipping under hurdles.
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Or doing leg lifts over hurdles.
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Great pre-run as well.
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Gets everything engaged.
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Keeps everything awesome.
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Short time.
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Last two seconds.
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Boom!
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Exercise two, Bent Over T's.
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Solid position two, one, let's go!
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Bam.
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Reaching up for the ceiling.
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Remind yourself of that good set-up.
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Feet are hip width,
back is nice and arched,
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spine nice and long and
we're reaching for the ceiling.
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Get that breath in there,
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remember we usually exhale on the work,
so as we're reaching here at the top.
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Squeezing.
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Get that good exhale in there.
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Help support the movement.
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Beautiful.
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Awesome move here.
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Great way to get that back involve when
we don't have a lot of weight, right?
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Don't have a lot of resistance.
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Still feeling it in the upper back even
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though we're not working
against any weight.
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Also you might feel this in the lower
back, just holding position for
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a while can be challenging for
posture and alignment.
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Last two seconds.
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Time.
Excellent.
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Take it to the ground, crab position.
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Two, one, let's go.
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Boom.
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Good set up as always, right?
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Nice and stable and
then we are driving through this.
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One toe and then the other.
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Checking in with the breath.
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Woo.
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Breath supports movement.
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Good exhale on the work, right?
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I'm sweating.
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I know you are too.
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Feeling so much better than we were,
four minutes ago.
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Five, seven minutes ago,
however many minutes ago.
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Feeling better than we were then.
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Keep it up here!
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Let's finish the second round strong.
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Hoo yeah!
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Last ten seconds.
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Remember the higher your hips,
the harder this is gonna be.
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Whoo, really reach for that ceiling.
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Three, two, one.
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Bam.
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Two in the bucket.
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Last round here, best round as always.
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Under the hurdle over the hurdle,
two, one, let's go.
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Now a little reminder on this.
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If you're having trouble getting
low start a little higher.
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No big deal.
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Not a problem at all.
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Honor where you're at.
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Right?
That under the hurdle
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might be a little higher.
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That over the hurdle
might be a little lower.
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That's totally cool.
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Wherever you're at is awesome and
then we can progress from there.
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Right?
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It matters more that you're doing it.
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Less about,
how advanced you are with it, right?
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Boom.
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Drop and under, hop and over,
moving like an athlete, finishing strong.
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Feeling so much better than we were
not that long ago, feeling those hips.
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Totally open at this point.
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Finish with me.
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Last ten seconds,
see if we can get a few more in there.
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Last five.
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Boom, up and over.
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Excellent.
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Exercise two, Bent Over T's.
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Good set up, set, rumble.
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Bam.
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Reaching up.
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Squeezing that upper back.
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Right?
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Feeling those rhomboids engage,
those rear delts engage, those traps.
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Squeezing those shoulder blades together.
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I also like to think about
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literally pulling my shoulder
blades to touch each other.
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Almost like I'm trying to hold a playing
card right between my shoulder blades.
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Boom, right back down.
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Pinkies touching.
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Let me show you the side view.
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Make sure that back is good.
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Perfect form, as always.
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Good squeeze up top.
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Lower back is feeling it too,
maintain that arch.
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Try not to sag here, right?
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No sagging, no sagging, boom.
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Arching the whole time.
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Check in with your breath,
last couple seconds,
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how many can you get in there,
three, two, one.
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Boom beautiful.
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Last exercise, last minute,
on the ground here, good set up set.
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Set, rumble.
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Boom, little reminder on this.
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If it's super challenging or you find,
that you're rocking all over the place,
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just hold this bridge,
this reverse bridge here right?
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If this is easy,
try holding a full reverse bridge,
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this is super challenging right?
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Opens up those shoulders, and
really engages those glutes.
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And then as you get super
comfortable with that,
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you can progress to a full on toe
touch dance move awesomeness here.
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Little more dynamic movement, right.
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So get stable first and
then add that movement and
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a little reminder,
get those hips up there.
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Reach for the ceiling.
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Yeah.
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Play some MJ, you know,
get your groove on.
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Finish with me.
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Bring this workout home.
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Finish up with me, bam!
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Excellent job, guys.
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Three exercises, three minutes,
nine rounds in total.
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Got our heart rate up there,
got reenergized, ready for
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an awesome afternoon.
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That's what we're all about here right?
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Got more fun coming your way.
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I'll see you guys soon
on Just Get Started.
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[MUSIC]