0:00
hi my name is will kane and my name is
0:02
emily dwyer and we're going to be taking
0:03
you through a functional fitness master
0:11
the workout we are going to give you
0:15
30 2010 repetitions of plate to ground
0:18
to overhead and burpees to the plate so
0:21
this is the plate ground overhead this
0:23
could also be done with something like a
0:25
dumbbell or a kettlebell or a sandbag
0:27
the rep starts with the plates at the
0:29
very bottom touching the floor and it
0:31
finishes when the plate is overhead and
0:33
the arms shoulders hips knees are fully
0:38
keep the plate nice and close
0:40
and mind your face on the way i found
0:42
the way down a few key pointers for this
0:45
make sure you keep a neutral spine at
0:46
all times that means keeping it in its
0:48
most natural position where we're not
0:50
going into a curved position if you show
0:51
me what that looks like well so this
0:53
would obviously be a very unhelpful
0:55
position for your spine to be in okay so
0:57
we want to get extension through there
0:59
keep our shoulder higher than our hip
1:01
which is higher than our knee
1:03
weight is completely balanced throughout
1:04
the foot and so he can touch the floor
1:06
easier with us pointing the plate away
1:08
from him in that position as he goes to
1:10
the top of the rep he is going to get
1:12
hip extension here meaning he's going to
1:15
and he's going to drive the plate so
1:17
he's completely stacked through his
1:18
wrist elbow shoulder hip knee and ankle
1:23
okay if you have the weight behind you
1:25
or in front if you excessively drive
1:27
your head through that's going to pull
1:28
your spine out of being neutral and
1:31
probably going to be quite dangerous and
1:32
uncomfortable especially if you're
1:34
moving at speed with a heavy load
1:37
so explosively opening the hip here
1:40
driving it up to help pull that weight
1:43
thanks will the burpee to the plate
1:47
wreck starts when the athlete is at the
1:49
very bottom chest and hips to the floor
1:51
and finishes when they jump on top of
1:53
the plate be careful with your face once
1:55
again on this one if you're using a
1:57
dumbbell or a kettlebell you can either
2:00
jump over the item to complete the wrap
2:02
or you can jump towards it but i
2:04
wouldn't recommend jumping onto it
2:06
so now we're going to take you through
2:07
some key pointers for the burpee to the
2:09
plate if you can't do a full burpee for
2:12
whatever reason we will give you some
2:13
scaling options you can use for that so
2:15
first thing will's going to do is going
2:16
to put his hands on the floor and he's
2:18
going to put his chest and hips to the
2:20
floor as well trying not to smash his
2:22
face onto the plate this was what we
2:24
would call the bottom of the rep because
2:26
we've got a clear indication of a
2:28
finishing point okay so those contact
2:30
he's going to push his body away jump
2:32
his feet underneath and then jump onto
2:34
the plate from there if you can't jump
2:36
onto things if you can't jump onto the
2:38
plate you can step onto the plate that
2:41
is a completely viable option
2:43
if you can't do a full burpee what you
2:45
might want to do is put your hands down
2:47
jump into a plank position keep your
2:49
midline nice and tight through here so
2:50
we don't want to see any dipping spines
2:52
like this or butts right up in the air
2:55
so nice and strong and then you can
2:57
either step in or jump in
2:59
and either jump on or step on so there's
3:02
an option out there for anyone so this
3:04
is quite a long workout for a lot of
3:06
people so try not to go out too fast
3:09
get into a pace that you can maintain
3:10
and then see if you can speed up towards
3:14
nice wheel keep that form for me
3:17
make sure you keep your form the entire
3:18
way through this don't slip out of
3:20
having that nice neutral spine
3:29
keep it going for me notice he's not
3:31
opening his hips at the top of this rep
3:33
that's absolutely fine because the rep
3:34
finishes with his feet on the plate make
3:37
sure you jump fully onto the plate for
3:38
me every single time okay we don't want
3:47
i hope you enjoyed our masterclass today
3:49
and we really hope you enjoy doing the
3:52
workout don't forget to like comment and
3:54
subscribe to the my protein youtube page
3:57
we'll see you again soon see you guys
