Extra work so far Well done, and congratulations on reaching final DVD in this series, which is strength advanced. Our goal now is to really build on those foundations. And you'll notice the repetition range has remained the same between 10 and 12 repetitions. If you're finding this DVD a little too easy, you can try the hard variations that we've provided for you. Simply increase the repetition range, or decrease the restaurant. Grab some water and make sure you're ready for the next DVD.

Good luck. Welcome to the warm up section of your dbj. We're gonna break this section down into three parts. First section, beam ability, second section, movement based flexibility. And the third section, I post rise up to further prepare ourselves for the workout head. And I'll talk you through the whys and wherefores as we're going.

Okay, so as I said, the first section is the mobility section. So we're going to start off with the left foot going to stand on one foot, I'm just going to tell that but nicely forward and back, pulling back down, gradually increasing that range of motion. The reason we're doing these exercises is so excrete the sinoatrial fluid in the joints. Okay, much like a car has engine oil, all of that. joints have their own particular oil to prevent wear and tear on the joint. Okay, so now I'm turning to a rotation and whichever way you go and go the opposite way.

Good. back support back and trying to relax. Same exercise on the side toward the back. So good, nice and fast, is it the friction just causes the excretion of that fluid. Okay, every time anyway and the opposite way. Okay, and people need to get hands on size on this short, sharp show up and down at the knees to pull it back, sit, sit forward and back.

Short, sharp, big increase the speed. said good enough. I just did some good work. Just a touch lower. Say good job. Okay, it's always hot hands on hips and just rotate grabs the right large hip joints with the true crisis or cancer.

They can join as much choice as possible that highly move the opposite way. Like big circles. Okay, we'll get back. Back. Good. Okay, hasn't science.

Gonna go sideways nice and shallow just after the nice names of experts being up As we go over further now, increasing that range of motion, keep it going all the way down further and further as far as you can go. Good, it's gonna turn into a twist. Now, we're gonna recite again so make sure you take your head with you, looking at you, I'm taking my head with my arms, drastically reducing the range of motion. increase that take it further on down this time, there's a flow down to right now that we're gonna move into the movement faces flexibility section. Okay, we're going to go through a workshop, we're going to reach down to the left hand Each member shall first actually to further and further. Good.

Three votes so that's one saw now across come running around, rich hi Rachel. Good three. Good one. Good stuff. Okay, I'm gonna work on the hamstrings now. Okay, beat shoulders and some say pointing forward.

Okay? around to feel that in the hamstrings and hold it We're gonna come down to just static stretching for a workout. Well, the reason for that is, what can happen is the body can start to lay down collagen in the muscle by increasing the risk of an injury. The only exception to that rule is that if you do have a particular soreness that will prevent you carried on the workout or you have an injury, the feeling needs to stretch every time so we do movement plays flexibility, you want to keep the muscles nice and elastic, not plastic. Okay, keep in mind, we'll keep them mobile and bouncy, we statically stretch them, we're going to tell them to stay in that position. And they're not going to protect your joints and they're not The second step.

Okay, now we're going to go into some forward lunges now. Okay, feet together, and we're gonna drive forward. And good, nice and slow. feel the stretch down the front of the thigh. emphasize that stretch. Try that knee over the time and backup.

Stretch the glutes here. And the courts here. You could go in emphasize that stretch not it's the workout now, so don't really stretch it out. Concentrate on movement face flexibility. Good to see FOMO that's one drive forward. That's good.

For Phillips stretch them. Okay, we're going to go into a sidelines now just quickly demonstrate, go out to the left. First, come down, straight leg, feet pointing forward, hands down to the floor. I'm looking forward to drive back up and step out. big stretch. Side lunges.

Okay, so that first off we go. And stretch. Stretch factor. I really feel that on the inside of thighs, cup good work going on stretch, back a good stretch. And stretch. And stretch.

Good. Last for 1234 good. We're gonna do now a quick demonstration. See, unlike Someone coming up next, really nice potential this one. We're going to be working on the abductors and the glutes at the same time. And two, three and four.

Good. Okay, quick demonstration play learned. We're going to get to the left first. Step out, as you've done to the side lunge, big stretch on the NFL. Then as we come in, we're going to place the knee The extended leg will now come behind the heels of the static leg. You drive this leg out to the side.

You feel the stretch here this time. Okay, so working on this leg alone, stretch on the abductors, glutes, okay? That's the side and the side is going to work six that size takes the opposite side. Okay to my left, and off we go. big stretch, as a good stretch. And in good to stretch.

And refill Here is another good sign up to the right exactly the same. And off we go. Stretch Please hear this time. Good. That's three good nice flat backs last to good. Excellent Good work.

Now we're going to go into a squat under price. Okay? ends up short with parts. Gonna squat down nice and low, back flat and to be brilliant by now where's the pulse rate the section? Okay, so you can see the question Now moving all the way up to slow, especially getting harder. Polls right now.

Five Precepts by squat five crunches in quick succession. Okay, nothing too hot. Just want to push it just a little bit further than what we have. Okay. Can we go to the first position? Okay, turn off the toes.

And off we go. Let's go 54321 and so heads, down we go. That's 543215 crunches off. We got five 345 543-215-4321 excellent gun says forget the country. five, three. Excellent last time through.

A little bit faster this time. Okay, off we go 54321 my squats 503215 punches I don't forgot 123 I'm sorry. Good. Okay, so stand up jumping on spot. Okay choking on spot. Okay, Dhoni this was the axon between the toes and the floor shake downtown.

Keep going. Okay, this is me when I say sprint point to sprint for five seconds or my timing something like this from the arms Okay. Stop by Sprint's choking on the spot. Check it out good satellite Last time sounds like five seconds. Great. That's a fantastic work.

They should feel horrible. should feel flexible. impulse should be raised. Good luck with the workout has worked hard. Hi guys, welcome to reaching strength advance. Fantastic so far.

Okay this program is taking all the exercises you learn to the next level now. Okay, you can require a little bit more equipment For instance, the brakes or books, or anything like that, maybe to medicine balls, okay, something that's going to raise your hands off the floor and allow you to get a larger range of movement, okay from the arms and allow you to get a big stretch on the chest. Okay, so we're gonna be working between 10 and 12 repetitions for the whole of this program. And the first two exercises we'll be working on on the upper body, okay, similar to the rest of the programs is the front and the back using the pectoral muscles on the chest. Okay, and the last the back, okay, so first choice so this is processed on the brakes, straight into reverse grip bent over row. Okay, as I said 10 to 12 repetitions.

Okay, good. Okay, let's go. big stretch on the chest for one Just all the way through flow through it. And for straight line by good work that sets will essentially arms out up to seven. Good work. I suggest that nine and 10 final two, good, big stretch again, all the way up and relax straight up Stefan too bad.

Obviously what we want to do is increase the resistance now that we're on the Advanced session. Okay, so nice and close. Okay, I'm going to grab the hand the palms facing away. Okay, so let's take hold key, the pants facing away and draw up from one kprc slowly down. So elbows in nice and close and a big squeeze. Good.

I'll put through a squeeze again that's Keep it back nice and flat. Slight bend in the knees. Good. Excellent. Work halfway now keep it going. That's seven big squeeze.

Eight hands the chest. And nine final three. Good. Sir, last one. photo. Good.

Set to in 60 seconds. Well done. Okay, sit number two exactly the same two exercises, let's go. nice straight line and just always the floor and dress. That's a good word. Three, four, keep up, but down.

That's fine and six could work. Keep it going as seven Stretch. That's nine. last three to one. Great work on spacing forwards. Nice flat back.

Stick that butts out. Okay, looking down towards the floor and draw the hands up. Squeeze and slowly down. Good work. That's too good. Three concentrate, slurring nice and slowly.

Yes. It's got six more. Counting down. That's six and five. Oh, excellent. Good three Slowly down to point one, big squeeze and slowly down to excellent 60 seconds back in for set three First off, step number three is get the maximum out of this time.

Really concentrate on you for as good. Stretch. Slowly down slowly. Three never dropped class. That's for good. Keep it going.

Fine. Software now well done. Great. Well duh. We go laughs on both over roads. nice flat flat back, looking down towards the floor.

We're going to squeeze and slowly down well done. Big squeeze. And slowly down full extension of the arms. Does three squeeze with 4856 Good work. That's seven. Come on, keep it going.

That's fine. JOHN 910 good final to upper squeeze. And last one. Great stuff. Well done. I'll see you in 60 seconds to low body.

You'll need a medicine ball photo. Guys Hold on. This is super set number two. All right we're going for medicine ball squats. Okay, this time we're adding a little bit of weight to our squats. And we're going to go straight from that it's a medicine ball hamstring curl on the floor.

Okay, two methods that you can do on this medicine ball squat. Okay, we can have the ball in front. Okay, held directly under the chain, keeping the elbows nice and close. Okay, feet, obviously, as you've done all the way through the DVDs, coming down, looking up nice and high key from the chest up. Okay, continuing to look up all the way through the exercise. Alternatively, slightly more difficult is to place the ball behind.

Okay, we may not be able to do that too, just flexibility in shoulder joints, okay, but you can place it behind, okay, again, keeping the chest up and the chin up, looking high all the way through the exercise, going down hamstrings to meet the carbs and coming up slowly. Okay. So it's up to you which you choose to to individualistic. Okay. So again for repetitions in suits that fashion behind again, slowly lower one to slow down. Great.

Good. We'll make sure your toes out slightly behind. Six Seven well done. Good, excellent. First of all down. Okay, what we're gonna do is we're going to play around our Achilles tendon on top of the ball.

Carrier. demonstration. Okay, from that you can draw the ball as far as you can keep the pelvis up, roll the ball back out, even the pelvis and the floor rolling up slowly stabilize you. Okay? This is a true hamstring curl now. Okay, you're gonna get 10 to 12 repetitions on a 62nd break.

Here's a good one. Three things now good Okay, let's see one more. Pull the ball in sways and never finish off the movement slowly down and relax. Great work. Well done. Take 60 seconds back in.

We'll go straight into those two exercises. Good work. Hold on guys. Okay, good first set. Let's go to the second set straight into one exercise straight to the other. Okay remember slowly down hamstrings all the way slowing down and slowing down.

Great stuff. Remember I keep the pelvis up all the way through. Yes. Okay squeezing hamstrings and slowly out three tips not good okay all with us please Again, we'll come into our final set. There we go set through. Okay, that's pretty good for now.

They concentrate on the lower portion of the movement just the whole time work well done my spot backs Last one, all the way down. And Chris, good work well done. Okay cool down the floor. Okay, great, Thomas. Good to squeeze 345 if you are finding these difficult, low the fat down towards the floor good Keep going slowly. Slowly okay coming up Okay, next superset okay we're working on pipe press okay?

And we're going to Bulgaria in split squat. Similar to what you've done the previous programs are great. Okay and the advanced form of the pipe press up, which is to use the chair, okay for the feet have raised this time so if anything, a chair, a wall, or even some sort of step deck or some sort of some kind Okay, also to increase the range of motion you can use bricks or books. Okay, as I'm going to demonstrate here, this will go into the pipe first up first between 10 and 12 repetitions. okay to be position have seen advance the position now. Okay, I'm going to drop the body down towards the floor and press slowly down and press.

Work on the shoulders now there's four and 561 this allows me to come along a little bit further. That's knowing plus one and press play. Okay, ok. We're going to go straight into the split squats. Okay, so it's going to rain. Rest, relax. Okay, nice big gap between the two.

And make sure you go soft, nice and balanced. Okay, I'm going to drop and bend the knee towards the floor and press for what 10 to 12 each side to fill your fill is it really emphasized on this front leg. That's three trying to push off for good work and good work. Thanks for your time. So let's change legs up pretty nicely straight looking up. But not like good.

Breathing all the time. That's too right, good. That's for Excellent. Well now well done. Good. Keep it going for 567 well done the spinal three, keep it going.

Great. Florida car 60 seconds Okay, because it should have to go to 12. Good. That's one and two, what can the shoulders come on? That's three and four and five. Those down.

Six could work. Seven. Excellent. Keep it going. That's a Final Four. Come on work our final two.

Good. Well, excellent work well done. Okay, straight into split squat. Nice to safely. Take it off balance. Try and turn out that front of error slightly, just to increase the strength on the net.

Okay, away we go. Good to know as you can good three fortune All the time. Good halfway down this leg. Nine final to keep going come on. Good work. I need a Change legs.

Okay good great good. We're certainly working hard Come on. So unknown finally Ready Gotta go set number three. We got 234 good work on my shoulders. Come on. That's six and 789 10 people come on as soon as I'm swirl.

Excellent. Okay, here we go with Bulgarian split squats final set. Okay, we go. That's one. What you find on this site here as to is that you're going to get what's called a purchase. peripheral heart action response.

Good. That's four and five, the hearts working doubly hard. Seven is going to send blood to the upper half of the body. And then very quickly, send it to the lower half of the body. Therefore your hearts working totally hard. Okay, fine.

All right. Excellent. Let's change legs. Okay. Last one, two, good. So we're working on a cardio elements as well.

On only getting stronger as your heart is getting stronger to go. That's working hard. That's it. Keep it going. Come on. Bye No three, come on.

That's good. Good, last one. We go. Excellent work well done. That's three sets of those two. So 60 seconds and we can come back and train our supplementary muscles in our arms are done.

Okay, and finally, we got a bicep curl and weights and tricep dips. I've seen equipment you'll need resistance bands, a medicine ball and a chair or something similar. Okay, so if you haven't got those got those now, get some weigh started straightaway. Okay, let's go find bicep curl. As increase the distance on the fun, okay and increase the resistance against the palms facing outwards. We again the forwards Slowly down as one goes up the screen was slowly down right ready squeezer Come on essentially off good work well done.

Keep it going. That's six seven making sure we work both heads to the fine sir. Good. I saw him last for up to three. Please slow down and for well done good The chat tries to place the ball on the lap. Okay, and hold on to it while you creep forward.

Okay, quick hands on. Make sure it's safe. I dropped the phone down slightly so hold on to it. Okay, and away we go to stop down and lift up the skirt. To keep it going. That's three come as low as you can pull extension.

Four and five. Six could work. Slowly down those seven and eight. That's nine. Drop that bomb down. Good.

10 Good work. Excellent, final one. Well, good work. Well done. Excellent. I'll see you in 60 seconds around two lolis out to the squeeze.

Well done. That's great. Okay, close by. For now well done. Good. Final for good Final one coming up.

And squeeze. Slowly down. Excellent. Well done. Calculate time zones. Good.

Right. Good. Come on. Let's go. as low as you can find. Still Oh, come on.

Six, seven. Working hard. Come on. I say keep just up 953 Last one. Great stuff. Excellent.

That's good work. Okay, one more set to go. Okay, and the last one is this workout. Let's go. First. Make sure you increase that resistance.

That's fine elbows forward and down to the streets on foot extension. Good work. Working hard. These muscles will help you avoid pulling movements. That's no i Time final two I want to squeeze slowly low, well done by some of the tricep tips. Also, don't carefully move yourself out of both hands on the chair.

And don't forget, third and final one. Okay, that's 123 breathing all the way through it. That's 4579 knowing finals Good, excellent work. Well done. Great stuff. Excellent work out.

That's fantastic. Okay, if you didn't quite manage any of those exercises in that, then just pick and choose from the other ones basis in the beginner or the intermediate just to take place of the more difficult exercises in this program. Okay, always try and work to your maximum between those 10 and 12 repetitions. If you want to find an easy, either increase repetition slightly or increase the resistance and that might mean adding a little bit more weight or just adding a slight amount of tension to the band. Good luck with always strength stuff and good luck with all of your workouts. Well done formation advanced workout, well done.

Guys well done and congratulations in completing your workout. I hope that you've gone away and taken a walk around for about five minutes just to slow the heart down to what it what it was before he started working out we're trying to achieve now is developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's, but also to aid you in your development through our workouts as you progress from beginner through to advanced or trying to achieve on stretching also, is to speed up your recovery rate. What we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down, back and straighten out the creases in your T shirt. What you're trying to do is lay down the muscle fibers back into line and speed up the recovery.

We're gonna work on the lower body progressing up through to the upper body, or I'd like to do is hold the stretch for around 30 seconds. And Joel's gonna help me with that throughout as we progress on through the stretches. Okay, if you don't manage to get it straight away, just rewind it and play it again. And you'll gradually build up the process in your mind and hopefully it will become habit for you. What we're gonna start off with then is on cars, probably because this one is the hardest one to do. You can alternatively do this one up against the wall, but what we're going to do is utilize the first opposition just to aid in our calf stretch.

So we just get down onto the floor. Okay, so you bring yourself into a nice, the position and we start to achieve is a flat scale on the floor. You can see that status is nice and high, and he's got a nice straight leg as well. If he has a bad leg, we're going to be stretching an alternative muscle that is in that region as well. But what I want you to do for this one is to keep a straight leg after the workout even further, it's a lot more. Okay, so, seated position towards you is going to keep one leg straight on one leg, right, it's just gonna bring the deal nicely, nice and close into the groin is going to take a deep breath in and breathe out.

Reach down that straight back. Where's gonna be filling it now is hopefully in the hamstrings in the back of the leg is gonna pull that Excel is trying to achieve the longest stretch, take a deep breath in and breathe out and try to touch further. just for ease, what we're going to do is ease out of that one. I'm bringing the right foot 10 to meet the left foot. Okay, it's gonna force those heels right into the groin. and resolve it inside the legs is gonna force outward.

On the elbows. really feel that stretching the groin, or the abductors slowly eases off. So let's try and force out just a little bit more time. Just take the opposite leg, stretch down on the left side Now, take a deep breath and exhale just take a deep breath Stretching is gonna pay during your development towards progressing through more tougher exercises. increased range of movement. Okay, what can I do is keeping this leg up, we're gonna just cross the leg over towards the knee joint.

Turn to the side of the fence leg, forcing this elbow on the outside of the knee, and across, it's gonna get it's gonna feel this in the foot region, also down the side of the leg and the iliotibial band and up higher in the tensor fascia area. Okay, great work and just released from there. And just for the benefit you guys at home, what's going to do is come around for a stretch and reach for the cat with his right hand and class that one behind the hamstring and roll back hitting that leg. Find the leg that is grasping, it's gonna feel it in the glutes of the right side. As soon as that stretch eases off, just make sure you are providing development by pulling in slightly more to increase that stretch. I mean, this one's a beneficial stretch for you.

To release yourself from the stretch, just roll back up. Remember, always slowly on knees and Change legs, the opposite side so we've got one stretch to do before that one is going to Place the leg over to the opposite side and twist rounds in that elbow, Ross. Again, it's gonna be filling it in with Luke's hand all the way down the side of the leg hopefully maintaining his breathing at all times, trying to regulate that freedom and taking yourself back to normal. your workout. realigning all of those muscle fibers aiding you in your recovery is slowly Okay, just keep an eye crossed over. He's going to do exactly the same as we did on the upside reaching through the gap, taking hold the hamstring of that leg and rolling back, pulling it nice and tightly.

And again, this time filling in the left hand side stretches easing off, and what it's gonna do is just pull on that hamstring slightly more to increase that stretch. Okay, what we're going to do now is move into the quadricep stretch. Okay, probably muscle is pretty soft by now. I call it the ankle and put that leg up CITABRIA. Okay, what it's doing is keeping the knees that along with each other, as to increase the stress kind of forced up, pelvis forward, really feel it and rectus femoris muscle over down the front and also in around the knee, all the rest of the quadriceps muscles realizing all of those muscle fibers delayed onset muscle slowly slowly release that never ever. Okay, it's gonna roll over onto the opposite side doing exactly the same stretch to tackle the actual pull up like the rear and keep the knees in line as if there was a big pulse going through the toes and locking them together.

And in doing that, force that pelvis forward, really feel like the hip flexors. Morris which crosses over your head, all the way down. Breathing the whole time. Okay, while we're on the floor, we're going to start moving into the upper body, we're going to utilize the fact that he is on the floor. Okay, I want you to space his head towards the camera and not come down to the floor. And what we need to do is waste that 40 keep in the law you need to increase the stretch, bring this hand in towards you, and push up and also bring the leg up to aid with the forcing of the body.

Okay, and the reason we're doing this one is to increase the stretch across the pectoral muscles across the front of the deltoid. See, that was hot, hot pressing River. I press up Military dress. Made Simple shoulder press to switch over to the opposite side. Excellent. I'm always slowly stand up now.

The last the pulling muscles now. Okay, so in taking hold of the right arm, the left arm, we're gonna pull over and reach nice and high. Okay, and we're feeling this isn't the large pulling muscles here. Okay, the latissimus dorsi and also obliques are the oblique stance towards it if we have used our ab workout. Also get a little bit of rear delts stretching there and also a slight amount on the triceps. And again slowly after that one and we chose the opposite side taking over the left on the side and pulling over again, the large latissimus dorsi muscle via rear deltoid muscle.

Triceps are obviously right into the legs might even get a little bit on the back Now we're going to work on the retail toys. We're going to take the arm across the body nice and tight with a straight arm. Again, maintaining a good posture. right rear deltoids stretching. I'm just gonna add a slight stretch into the back here was pulling that scapula forward. You can feel it right in the center of the back as well towards that scapula.

Again, those pulling muscles and slowly after that, okay, as slowly as that one into a tricep stretch. I'm going to say from the front, just gonna say from the rear Okay, we should be able to the spine prognosis strikes with the opposite hand, force the hands on the central spine will bind. Stretch the triceps. That is a stretch. Okay, I'm just going to eat off that stretch and just go with exactly the same stretch on the opposite side. person has done essentially the spine.

Again, increasing the stretch Okay, what we're just going to do is just finish off on the abdominals with one simple exercise. Okay? And we'll go from side to side. Okay, and we just want the hands underneath the shoulders, looking forward, nice straight body, and we're just going to press up and feel that down fronts of the abdominals. Okay, rectus abdominus have big sheets of kind of fancy abdominal muscles that we've got. Just holding that.

We're going to come down, slowly release and we're going to go one more time. Stretching slowly back down and back up to three. Excellent, guys. That's fantastic. Obviously these are really, really important. We want you to keep progressing on with those and keep doing the same routine every time and try and form a habit that will become natural straight after a workout to go straight into your stretching routine.

Hopefully won't need to watch this back too many times and it will be built into your mind about exactly what you have to do every time. It needs keep doing them. So as in your development, never leave them out. Okay, that will help you prevent injury. Reduce the soreness. They may not cut it out completely, but they will reduce it and also prevent scar tissue building up in the muscle laying down those fibers exactly where they were before.

Keep going with it. Good work with all of your workouts. And we'll see you guys