Shoulders & Abs Hypertrophy Workout | Steve Weatherford & Nick Tumminello

you know the first phase of this we got the three phase program the first phases we're going to set that foundation the hypertrophy phase but as you know it's not just about the muscle we're going to get a little bit of hustle on there too starting with this first workout in that phase it's going to be shoulders and abs and I know that sounds a lot of bodybuilding ish it's a lot so we're going to get the muscle as well and that starts with a good solid warm-up so that warm-up we're going to kind of get you activated get you prepped it's a transition stage from normal activity to athletic activity that's why we want to warm up so if you're ready I'm ready so Steve we're gonna start you on your back my brother just kind of lay down almost like you're gonna do a crunch we're not gonna do a crunch and we're going to do a hip bridge so I'm gonna kind of walk you through it first you've probably done stuff similar to this and then we'll kind of coach it up as we go so first thing I need your head flat on the ground and I want you to take your right leg pull it up all the way tight and hug it keep your hug it with both your arms like that all right keep it tight like that now from here you can either have your toe up like that or you can keep your foot flat spur sance go right and from here I want you to lift your hips up as high as you can get them but you see how you can't start to leave this out so keep it pulled tight keep it hug tight don't do a crunch up as high as you can so do me a favor go up and hold it for 10 seconds isometric straight line from your knee to your hip to your armpit and then after that 10-second mark I want 10 dynamic reps for the second pause at the top keep your head down brother I know you got your hat on yeah so you want to fight that tendency to try to use the front of your body we want to try to maximize using the back of your body feel the difference yeah yeah just when you take the head out of there go ahead switch sides for my brother so ten seconds you count well out well I'll talk you'd be the muscle I'll be the brains right as that deal typical for me our hand kicks it up a little bit higher so one of the things is we all spend a lot of time sitting on a butt right right so sometimes those muscles that we down regulate our glutes and the mid-back muscles and we tend to lose mobility in the hips and through the shoulders because of that so we're going to spend some time in the warm-up really focusing on just kind of up regulating those muscles some people call this activation it's really just lower level strength training is what it is right right so the main thing I want you to feel and kind of the way to determine whether you're doing that right or not is you're feeling it mostly in your glute if you fill out a hamstring that hamstrings taken over for what your glutes not doing I'm definitely feeling the yeah I can see you're doing it right because I can see your facial expression change its a speaking of speaking of glue so now let's flip you over so you're one quadrupeds position all fours so I want your knees under your hips and your hands directly under your shoulders so what I want you to do first is take your left hand and put it on your right shoulder so now we got three legs at a table if you're grabbing this shoulder I want you to use this hip and I want you to make hip circles as big as you can go clockwise or counter clockwise you choose I want you to keep this flatter so imagine I took a cup of hot coffee and put it on your back don't spill the coffee little flatter little flatter there you go minimal movement here once you've done ten one way you're going to go ten the other direction so by taking now a way that leg of the table would make your torso muscles work a little much better on this side and that's the nice thing about this we can start to see are you better left side right side make sure you get both sighs my brother good so what so what that does is the first one we did kind of got the glute muscles turned on this one works some but it also works in through a full range of motion all right so let's get you from here now you're in all fours I like these things to flow kind of like yoga good in vinyasa I don't know I know you've know a lot about training but the word vinyasa means to flow so we still a little bit of wisdom from the folks in the Yoga Kanda I've done a little hot yoga in my day there you go all right so we'll get you in push-up position we see a good push-up position now from here what I want you to do is kind of like people do a mountain climb but you can do it slow mo you're gonna pull one knee and as far as you can but the same thing I want you to bring your knee up as high as you can but minimal movement at the lower back and when you pull it in hold it for two seconds and pretend someone's trying to push your knee down and you're gonna not let them push the knee down you got it some I'm filling this a lot in my core you got so give me one more and how many of these am i doing you're going to go five each side two second holds alright now from here what you're going to do there's two versions of this exercise and what one of them we're going to do in this warm-up the second the second we're going to do and one of the other warm-up sequences so what I want you to do watch me first is you're going to step your right foot where your right hand was going I want you to get your hips down chest up when you do it so long as you can at the same time that foot hits boom this arm is going to reach really really long and then from there your eyes are going to follow your hand you're going to take it all the way around and then you're going to replace it and then switch so here really chest up hip down long big circle as long as you can with it and replace we'll go for each side so step where your hand was long big reach come back you guys so this kind of gets alternating alternate sides up step where your hand was long chest up hip down big circle I'm just breathing normal so we open up the hips here capitalize on what we did from act that glute activation yeah I'm full up like glue oh yeah and also start to bring in that thoracic rotation that's the other part of that sitting position but get long and hold and rip there you go see look at that sucker on now so even more every exercise is an opportunity to get better even the warm-up exercise right I'm coachable yeah yeah I know brother beautiful so let's lead right into now you on your feet and we'll do shoulder wise and there's a lot of you've done all these private these letters before and things like words UW's you got it so we're just going to take one component of that because we don't want to gas out your shoulders especially before we go into more upper body form up mainly we're going to focus on the low trap muscles I can fight in that sitting position right so let's get you in like your best Romanian deadlift position from here and a lot of people get this 45 degree torso like you are I want a parallel torso to the ground so hips up a little higher this there you go good you can straightening these out a little bit more 15 and come up about right there that's what we want all right big strong back there and now arms out like a Y like YMCA with a thumbs up good and pause for a second and then let them come down nice and easy and then back up again and as you do it I want you to think reaching long so getting long arms out to the corners of the room as you do it come back all right am I trying to keep my lower back and my you don't have to keep your abs tight just maintain this position for me all right so we're going to go 12 reps one second pause each time don't jolt them like that my brother nice and smooth pause for the picture down nice and smooth we want to give these a chance to stabilize and you also don't want to overuse your delts when you do it it's muscle isolation absolutely and we're also building that that power pattern right yeah so you want to build some endurance back there thanks for brother all right so last movement so we did some what some people call activation right we got the glutes fired up got them up regulated we got the mid-back muscles so now I want to start to get your heart rate up a little bit more and work on that springiness so instead of a regular jumping jack you're going to start with your hands like this and your hands are going to open up like kind of higher as you go up yeah and the reason why I say that there's a lot of people do it this way but this ends up like that right and that was putting out expose in this end route so when you go like this it force you to open up so what I want you as minimize ground contact time and look at the angles we're going to do when I'm popping pop pop I'm not just keeping my feet really relaxed so I'm going from here to here yeah there you go so we're gonna kind of capitalize what we did with that why nice and I like the pop really good focus open up as much as you can good pop on the ankles but alright take a ten-second puff I know they're not tiring but we're not trying to get you out right I wanna do one more set like that so how many were how many were doing which we do about 15 to 20 of these yeah we're gonna do two sets of these so we do one set of everything else the activation stuff this low-level strength training we're gonna do two sets of these good all right here we go good don't rush but I want to pop pop at the ankle pop at the angle so we really want to try to refine what's called the myotatic reflex it's a stretch reflex as soon as you hit the ground it creates load and bang you want to be able to fire right back off of there yeah gets going a little bit get you going a lot better like a lot better than eight minutes on the treadmill right alright so this will take us to the first exercise we're going to do kind of unconventional shoulder press with an angled barbell I like it you're ready to work the first thing we're going to do I know we say it's a shoulders workout but we want to keep this athletic so one of the most fundamental things athletes do when we push we talk about how much you bench and what's tough is not just do overhead presses as always it's always here yes every horizontally or diagonally big belts look cool too right and what's but what's the key from that it's on your feet good so when it's on your feet you don't have that bench supporting you what becomes your bench this and this becomes your bench okay so we want to take advantage of that one of the best ways that I feel for that is to do what we call an angled barbell press now you can use this landmine device not a lot of gyms have it you know you slide the barbell in like it just saw if you don't have one of these take like an old shoe throw it in the corner and stick the barbell in the old shoe or you know just in between a machine or something if you had a big box just right so you don't ruin the wall there's a couple key things to perform in this properly so you kind of maximize your leverage that way you minimize any you know stress on the wrists and elbows and I see a lot of people do this wacky so the first thing is I'd like you to get a staggered stance why because this is how we walk right this hip with this shoulder right exactly so we want to kind of minimize that maximize that I want heal up in the back that way you kind of have that athletic type stance and this is the big one look 90 degrees here why because if I go like this now it's like almost like a put a lot of stress on my elbow you see that and if I get my elbow too far back now it's just killing my whistle yeah yeah so find a comfortable stance link people say how long I say just take a stride wherever feels comfortable for you right you're taller guy than me yours is going to be longer than mine so from there I want you to stay fairly upright because if you lean in now you're doing the shoulder press so you want to get here someone's pretty similar to almost and exactly rats a standing incline press you're going to keep this stiff and you're going to press it straight out don't make the mistake and I know we don't have any weight on this yet is we're going to get do the movement well first then we're going to add some load don't press it over because as soon as you get weight it's just going to want to go right out of your hand so keep it here press it straight out and come back and I want you to keep this still not using any of my legs to push now that's a different version but right now we want to focus just on the different upper body much like upper chest though exactly right so that's the hybrid mix of we're going to take away the lower body so we still have to work a little more body building to build up the shoulder but we're starting to integrate in the hips and core to maintain this position let's load this up absolutely I'm ready to you want throw at least a 45 on there to start that's warm-up wait oh yeah oh yeah how many sets and what's the what's the what's the set and rep range we're looking for in two so while I so I want you to what kind of just six reps on this one so what we're doing in this phase and the cyber trophy phasors we're doing three sets of eight to ten that very basic bodybuilder kind of range so this is a specific build up to this set so go to the other side so don't fatigue out this is your warm-up set this is where we're kind of figuring out what weight is going to be good for you to do because I think that's going to be kind of a battle for a lot of people is figuring out you know they're obviously they know the sets and reps were looking for but in order to find the weight that's going to challenge your muscle I think exact they're going to need to find that out while they're warming up exactly right so I want you to find a way trite now that you think you can do at least eight reps for but no more than ten in good form press it straight good stable you are I think you can get eight out of this that heel up don't lean in to the bar all we get domestic yeah all right you thought I could get eight Nick pretty sure those two Hey look under promise I under promise you over deliver right this is an athletic movie there you go from the ground up take it down yeah you ready for that second set let's go so we had about 90 seconds two minutes I think that was good for you so I need a minimum of eight right here heal up in the back brother on that leather and roll it on the way down alignment then exit concentrate hit it control every rep is beautiful get a little sweat here a little sweat here go down nice pretty sure that was loving here you go you get that Statue of Liberty on the last one it was killer nice that babe so now we're gonna superset it why because the exercises are complex or compound movements but they're not as complex as that so like you said we're kind of going to make the exercise is the most complex in the beginning and then bring them down so what I'm going to show you is this exercise called a rotational shoulder press it's an unconventional it's a twist on a shoulder press and I mean that literally so let me show you how to do it first so with the arms is exactly what you would do with the regular shoulder press like this watch if I press with my right arm I want to turn my left foot like that like you're golfing as I press like this here bring it down bring it up another tendency is to want to punch it out at an angle like that and then thumb was just going to fall right so just bring in a little bit more torso and hip as you do it and yeah you could add in like a push press if you wanted but we're not going that right so I want to grab a weight that's going to be lighter than what I would do on a traditional stand press yeah yeah so the first exercise is actually one a superset this with a single arm farmers walk so we're going to find our weight that we're going to use for this exercise here and then we're going to change our location so arms in front yep beautiful just try not to over arch your low back when you do it there you go so it's a straight press straight line here good turn that foot all the way around nice don't let your feet get too wide turn all the way around beautiful all right Steve let's let's rest it right there a couple things don't let your feet get too wide right you want to be here because you want a bit of staying in athletic stance and when you do it watch my back don't push your hips forward okay you want to keep this stiff boom so probably probably doing a much lighter weight than what you probably think your kids are going just to execute the technique correctly right now we're keeping this set in this phase we're keeping the sets and reps really basic we're staying that kind of eight to ten and you know kind of zone so we're going to do three sets of eight to ten but that means eight to ten is eight to ten per arm so once again you're going to start getting the heart rate up a little bit on this one and then we're going to superset this when we change our location to the turf for a single arm farmer walk what do you say like 80 85 pounds you could do that one should work I mean for me I mean my my abs and my core are always pretty strong whenever I'm doing this I'm i in my armor my weakness is my grip strength so okay alright so do me a favor I want you to grab those thirty fives we'll take them over there and I'll grab the 85 I don't want you hurt yourself yeah I'm bulletproof baby all right Steve so we found your weight over there so now we got everything kind of here right so if you weren't if you're at a gym that doesn't have a turf track like this obviously you just go somewhere that's got you know somewhere you can go about 15 yards off 15 yards back a lot of times it's a group X room in a in a gym or something like so how many steps are you thinking it's going to be if you're trying to go 15 15 yards out 15 yards back what is that probably 15 or 16 steps back I don't really look at it as steps with the one-arm farmers walks you're talking about I'm looking at about per arms it's going to be single arm side about 30 yards total so we're here we got about 15 so 15 up 15 back that gives us about 30 if you've got 10 you go up 10 you come back you go up you know that's also really you're just trying to say an amount of distance because you need a certain amount of time under tension and that's the string that's we're looking for yeah let me just add time we can always just say sometimes you just say 30 seconds 40 seconds you can look at it good all right so a single arm farmer wok what I want you're gonna hold the dumbbell a hip carry and I want you to try to keep your nose over your belly button that way you're not the whole time you're not like this so I'm sure instant like this you're trying to stand fairly tall I mean obviously you're dealing with a lot of weight on one side the reason why we have it just on one side of you is because in order for you to stay upright and control the offset load everything here has got to maintain that right so this is basically a walking side plank so first I want you to do the rotational shoulder press so let's go again 8 to 10 per arm I'm giving you a window to work within I'll let you go brother just do the way we talked about pivot the heel all the way around think about your hips or your belly button like it's like a spotlight right you want to shine that light around like a lighthouse good pick up the pace just a little bit for me control on the way down there you go one through the other one loads the other members just like football stands first all right so single arm farmers walk well good I don't want to get a farmer Steve yeah oh you just halt you just halt kokand it with I I heard the I heard the seams busting so what my nose our mobility but fairly tall and walk it out brother yep all the way down just was the length of my steps I lean a little bit that's okay and you can you could go a little bit more natural you don't have to be so Robocop with it turn it around bring it back same arm you can go a little quicker yeah I could definitely feel my oblique for sure a little bit of lean is all right now switch hands and we go to the other side yeah walk as normal as you can carrying a big heavy load on one side and I'd say that's about as heavy as I want to go with you just because of how much you're leaning a little bit is okay there it is brother down it goes maybe by the middle of this series as your feet start to split apart readjust your stance and you go I like that rotation so what we're getting right now every time you rotate so right now on your right hip and right now on your left hip we're getting internal rotation you need that in order to be able to wind up throwing rotational activities like kicking like throwing a punch and changing direction now you've got a sit bear now you got to be able to breathe while you're a little bit tired that's what happens in the game yeah you can't not work your obliques right yes there you go take a little breather well we've got another set of that of course we do well let me know if I'm leaning back oh you believe it good smooth transition from one side to the other there you go less leg less leg you're starting to look like an aerobics instructor now there it is we still got to focus more shoulder sixteen three sixteen on that grip that's where Steve all right come on we got 30 yards separating you and I from the next series exercises control I'll let that dumbbell sag come on lock it in lock it in lock it in finish you ready we got nice ready come on you even asked me that question so now we're gonna get a little more traditional style bodybuilding we've done some hybrid kind of stuff so that's we're gonna hate it so Steve we're gonna like I said we're gonna focus a little bit more on the bodybuilding type stuff so we're going to do a front raise but it's kind of a hybrid I'll explain it in a bit then we're gonna pair that with a shoulder shrug again we're standing at eight to ten zone traditionally we either have the lateral raise or the front raise well some interesting research came out and started to look at muscle activation versus stress on the rotator cuff and it found that if we stay somewhere in this middle zone which is called the scapular plane if you work with a physical therapist I'll call the scapular plane but you get just as much deltoid recruitment but less stress on the rotator cuff so we like that maximal muscle recruitment minimal stress where juiceless squeeze and I want you to find a way that you think you can do a good set of shrugs and we'll talk about shoulder position a lot of some people are here some people like this finally don't you think I'm doing this shrug let's say I'm I'm going to hit 90s am I going to pinch at the top because I mean people people explain it different ways you're going to hurt you your shoulder if you do it there I mean typically for me if I'm doing a range of 10 to 15 I'm just getting a slight pinch at the top and then letting go I'm cool with that let's start you with there eight to ten reps now your am I gonna be holding it like this I want something I want I want thumbs up yet neutral grip don't swing them up control them and then slow eccentric alright so again we're giving that window eight to ten reps and just above your shoulders is good slow them down perfect and I like how you're not coming all the way down to your sides because it's basically wasted time you keep some tension on the shoulders a little bit wider for me 45 degrees there you go stiff elbow control the eccentric once you finish these you just Park them right down make sure it won't roll beautiful fairly decent posture for then let those pull you down let it stretch again we're getting that dribbler I like the control get two of any control on the way down I like how you're not extending at the low back that's the ego shoulder raise this is the correct shoulder raise which is at the top let it stretch at the bottom you're starting to get a little there you go I don't think you give me I don't think you give yourself enough credit on your grip because I'm looking at the level that the dumbbell is at the whole time you're keeping that dumbbell parallel with the ground I said that my grip strength is probably my weak link I'd say it was weak you can even get a little Arnold here you know what I mean kind of get that mind-muscle connection there's some benefit there from a muscle building perspective you're more isolated is the more concentrated you can get on it so get them done good form eight to ten so we get you bigger in some of these other money this is gonna make me bigger off o2 an extra set so the magic of hard work we got two more kind of general strength training stuff and then I got a cool little conditioning sequence for us to start to build that conditioning platform okay cool yeah where the brothers do it we're going to do rear delt fly and this arm walkout kind of thing so I want to kind of show you these real quick rear delt fly small tweak this will be a new one we'll walk through it to make sure you get it correct good and then we're going to smash it so look traditionally when you do the rear delt fly you hold the dumbbell Center this is a little heavy for me but this is this is a big boy weight is for you right and you come like this parallel grip that's cool I want you to slide your pinkies to the bottoms of the dumbbells so basically the pinkies are holding and then keep the dumbbells parallel as you do it why very simple reason your rear delts are not just do this with your shoulder but they also are external rotators of your shoulder so by having the dumbbell out like this what's the dumbbell doing now it wants to internal rotate so you have to use the you have to use the external rotation component of it a little so I've always gone a little bit lighter and gone out further this way then versus going really heavy and coming right here that's your your preference so sure so really it's your preference right because all it really is doing it's the distance of your arm to the shoulder it's all about mechanical advantage so look let me show you this watch I'll show you a kind of this angle here so look what you'll do is kind of set up like you'll be in the AB wheel but you want to have your hips forward when you do it so I want a straight line right like this and your hands or your wrists more specifically aren't underneath your shoulders good I want to start underneath your eyes there's my eyes there's my wrist now from here keep everything tight just walk your hands out one after there as far as you can far as you can we say as far as you can until what basically what this is an anti extension exercise so your abs don't just flex but they also resist extension so as you go out gravity is trying to do that to you so your abs need to work through these gonna work your life as well and your lats yeah so how far do you go out you go out as far as you can and not feel pressure in your low back do you feel if you feel pressure in your low back it means your abs have just given up on it right right you might better get your nose above the ground you may only get some people only get this far it's harder than it looks and then when you walk it back the one cheat is people want to push their butt back for something like this right you see don't do that you always keep your hips in go forward so again we're standing that 8 to 10 zone squeeze bring it home good hold for a second at the top see even keep the dumbbells parallel and control on the way down and you don't even have to go all the way in front of your legs keep it just outside here see that keeps a little more tension at the delts that whole bottom position is just turning them off completely like a decimal so that your betters timer that's right vertebrae so hitch no hips more forward how many anymore lover boy out of you there you go chest up yup now walk out as far as you can good and if you can squeeze your glutes at the end you still got good tension and then walk it back since we remember yeah absolutely look at him showing off bring it bags this good coach do that Brit yeah yeah and then give it to me again give me six good ones like that we don't want to sacrifice your shoulder joint good so don't let your belly side to the floor as far as you can and push through the palms coming back good nice T nice and stiff and then let your hands bring you back nice work brother whew yeah went a little bit later we're focusing on what's happening outside nobody cares how heavy you go we're training to the benefits outside the gym now like how you're stopping outside your legs like we talked about more tension and if you can squeeze your butt real hard on the way all the way out right there if you can squeeze it there you're in good position if you can't squeeze it you're probably not in the right position I'm looking at if this goes further to the ground I don't see that so that's good it means you're not overextending it's hard to do it correctly may I keep you Phyllis in my for yeah yet one more is gonna do it one more do it there you go hold on the way back control it away back nice when when tire doesn't work you just get mad so you know on the last rep I want a little slow recenter just to show me that you owned it don't swing it don't swing it do it right there it is there it is nice I need at least five even if you got to take a little puff in between each one this isn't just ads right here man this is lats shoulders your eyes need one more cool huh nice work brother house killer alright look and I want you to take a full break now I want you fully recovered so we're gonna let you rest about five minutes right plenty of water and then we're going to go over on the turf or again like a group X room if you don't have a turf and then we got a little bit of we call animal patterns but they're kind of like moving planks right so a little bit of shoulder a little bit of a rolling plank other like crawling planks and think about it alright so take the money to fund an MVA I take a full breather so Steve so now we're going to start doing a little bit upper body and core kind of conditioning relative to the hybrid conditioning phase that's the third phase this is just prepping for it right so it's going to make that give you a better platform to be able to perform that which is why it's so important to do this stuff first right so here's what I want to do we have three crawling patterns you can think of these like moving planks drinks are kind of boring anyway right so we're gonna think about these like moving planks so let me get you here I'm gonna get over here so to start down we're on all fours the first one is a tiger right so I'm going to show them to you first we'll just go a few yards make sure we get the technique down and then I'm gonna set you loose and we're going to throw some skips in between so first loose as well one up the tiger at the cage that's right so first one I want you on all fours and then I want you to lift your knees just an inch above the ground just like that perfect now without wiggling your butt or watching your back I want you to kind of move like a tiger and pretend that you have a hot coffee on your back and you're not going to spill the coffee all right good you can now start to it lengthen your stride on the back leg so get the leg a little longer so look at me for a second stop right there look at me so now you go here so that knee comes into the inside of the elbow see that all right so let me favor back it up and just try that now yep and you want to gonna get that coordination of the cross body kind of thing one there you go perfect so next is the alligator the alligator is a long stride and the knee goes on the outside of the elbow so it looks like this and you want to see how I'm dropping my hip over good and then from here just pick this arm up push off this foot and reach so it's kind of route rotational like that yeah core yeah yeah so this hand is off so it's like this now exactly right so I'm always basically have look two legs at the table right there good alright give that shot so get long leap sometimes these take a second to get so get like look at me so it's like this now pivot yep so more now look at look back here for a second look at that foot you see I'm mainly on my toe here go so that way you have something to push off of you don't want to be flat foot good there it is now really reach long now you got it you pick it up quick that's it I feel like a game now the last one I have to get in front of you for this one so we're going to go let's go head this way we'll be in push-up position and watch what I do here you want to try to stay straight the whole time you want to try to minimize your body from rotating like this and you're going to cross your hands you see where my hands are cross my feet are wide and then when my feet go close my hands are wide and you want to fight the urge look you're just going to want to lift your butt up you want to fight that urge you want to stay here like that alright so I'm looking what's this one called called a spider oh good all right so what I want you to do is just go about three steps to the left and then put the rewind button on three steps to the right lower that butt a little bit this is why there you go yeah good now see what else something about that but coming up there you go keep the knees stiff all right now bring it home good so what's your keep doing there it's all how you start reason why you felt off balances every time your feet came together your hands came together right so the way you start it is start it with one together in the other apart okay and that way it always works there it is see feel the difference it's all how you start for sure now bring it home nice okay good whew that's alright we wait we like that coordination like making you work a little bit is it for sure so here's what we're gonna do we got about twenty yards here so what we're looking at is about I want you to go ten yards for a crawl okay we're going to do two rounds of every crawl which is six total right let's work versus Tigers at the ten yard mark you're going to just pop up you don't have to jump up or you know just just come up do a light skip I'm not trying to kill you with the skip do a light skip to the rest of the twenty yards so another ten yards right right and then a full twenty yards back so it's a ten yards of a crawl and thirty total yards of skipping good and then you're just going to go back to back to back to back to back right I prefer to start with Tigers first animals out of the cage and solid on these knees up knees on the inside of the elbows try to move the knee in hand at the same time opposite side there it is yep sometimes you you get the coordination and then you lose it and you regain it again try to move one leg the opposite shoulder that's better all right hop up light skip more like this there you go I want a better looking tiger oh sick tired out yeah that was a deathbed Tiger we want a tiger on the hunter so we want to start right yeah there it is now we got it now we got it pretend like you're balancing hot coffee on your lower back you know you're not want to crawl and not spill the coffee you've heard you heard photographers tell you that before this is frying my hip flexers - oh yeah yeah nice turn those hips longer reach longer reach long reach lead with the arms reach one more now you're up look use that bounce don't use your hip flexors do it use that bounce to get up there reach reach if you do this kind of stuff you don't need to do boring planks elbow planks and stuff all right here we go just like a boxer sticking and moving let's start yeah yeah you go feet wide hands together and cross and then as your feet open your hands close and vice-versa and you're not letting your hips get high so don't let them get any higher than your shoulders keep it going brother keep it going starting to build that conditioning base you got to learn to get a sip air okay done stay relaxed on the skip that's why we do this you got to get to stay relaxed and just let that ground help you out it's not always muscle contraction use that springiness if you have all right rather nice and smooth get those wrists underneath your shoulders more you make it harder on yourself not so far out Steve look at me your hands are here bring them underneath your shoulder there you go now do it get it done one at a time one more step final lap oh yeah so tell me well like well I got you just after decided that how'd that feel you want me to talk right now I want you to talk right now yeah yeah it was tough there's a lot more muscle recruitment that I anticipated it would being cut me more practice I appreciate for the inspiration absolutely you

Channel: Bodybuilding.com

Views: 1,825,815

Rating: 4.8803225 out of 5

Keywords: true muscle, hypertrophy workout, workout for abs, workout for shoulders, workout program, shoulder workout, workout for shoulder, bodybuilding.com, how-to, how to, bodybuilding motivation, bodybuilding, motivation, fitness, workout, workouts, exercise, exercises, build muscle, get big, lose weight, lose fat, Physical Exercise (Interest), Muscle (Anatomical Structure), Weight Training (Hobby), Steve Weatherford (American Football Player), training program, fitness plan, abs workout

Id: xdRtqKr8yKI

Length: 37min 2sec (2222 seconds)

Published: Tue Oct 27 2015