Barry's Quads | Five Minutes of Hell
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00:00 Five, four, three, two, one, done.
00:05 - Hey y'all, we are here for five minutes of hell at Barry's.
00:09 I am joined by chief curriculum lead
00:13 at Barry's, Charlie Meredith.
00:15 Charlie, I see some weights.
00:17 What do you have for me today?
00:20 I'm a little worried.
00:21 - Five minutes of hell, quads, right?
00:24 So we're gonna do a ladder up and a ladder back down.
00:27 You're gonna need three sets of weights,
00:29 a lighter set, a moderate set, and a really heavy set.
00:32 We're gonna be alternating between
00:34 front loaded dumbbell squats and jump squats.
00:38 Yeah, we gotta go fast.
00:39 - You gotta make me go fast, okay.
00:40 (upbeat music)
00:43 - Okay, so we're gonna start with our lighter weights.
00:48 Let's grab these right here.
00:50 Load 'em up on your shoulders and bring them together.
00:53 We are going to get the clock rolling
00:55 in three, two, one.
00:57 All right, so down for one, up for one.
01:00 Down for one, up for one.
01:02 This is just the first set.
01:03 We're gonna do five sets total
01:05 and we're doing this for time.
01:06 So you're gonna be here for about 40 seconds.
01:09 You should be able to get somewhere around 15 to 20 reps.
01:13 Looking good.
01:15 Feet are nicely placed, shoulder-width distance apart.
01:18 Slight turnout in the toes.
01:20 Keeping the chest up.
01:22 Inhale as you come down, exhale as you push through the floor.
01:25 You got 10 seconds left, right?
01:27 We're gonna set these down in eight seconds
01:29 and we're gonna go right into squat jump.
01:33 Here we go, three, two, one.
01:36 Set those weights down for me.
01:38 That's right.
01:44 Whoa!
01:46 Jumping bean, keep going, keep going.
01:48 Yep, back down, back down.
01:51 Give me three more.
01:52 Up, absorb your landing.
01:53 Up, absorb your landing.
01:55 One more.
01:56 Perfect.
01:56 Grab these medium weights.
01:59 We're gonna go back up to that front-loaded position.
02:01 Squat again.
02:03 This time you're gonna go down, up an inch, down an inch.
02:06 Boom!
02:07 All right, so your hips pop down once, twice, push.
02:10 That's it.
02:11 Abs in right here.
02:12 Bam!
02:13 Yes!
02:15 Quads, baby, quads, quads, quads.
02:18 And boom!
02:20 You can make that pulse a little bit smaller.
02:22 You got about 10 seconds left.
02:23 Keep going, keep going, keep going.
02:25 Yep.
02:26 Two more, two more.
02:29 Last one, last one, last one.
02:31 We go into that plyo.
02:32 We go into that plyo.
02:33 Good, set those weights down.
02:35 Excellent.
02:36 All right, depth.
02:37 Ready, go!
02:40 Hop, hop, hop.
02:44 Come on, Brett, come on, Brett, come on, Brett.
02:45 This is not gonna be good, right?
02:48 This is gonna get ugly really, really quick.
02:50 You're doing great.
02:51 Keep going, keep going, keep going.
02:52 I need at least one more, one more, one more.
02:54 And boom!
02:55 Grab your heavy weights.
02:57 Front loaded squat, third set.
03:00 This is a one and done.
03:01 It's the only time you're gonna grab these weights.
03:02 Do this with me.
03:03 Ready?
03:04 Squat down, hold five, four, three, two, one.
03:08 Push!
03:09 Back down, hold five, four, three, two, one.
03:12 Push!
03:13 Good, like you're about to go underwater.
03:15 Hold it, hold it, hold it, hold it.
03:18 Push, yes!
03:20 Inhale, hold, hold, hold, hold.
03:22 Push!
03:23 Keep going.
03:24 Five, four, three, two, one.
03:26 Keep your elbows off your knees.
03:28 Five, four, three, two, one.
03:31 Last one.
03:32 Five, four, three, two, one.
03:35 Boom!
03:36 Weights down, plyo time.
03:38 I need at least 10 reps, Brett.
03:40 Ready?
03:41 Three, two, one, bang it out for me.
03:42 Up, down, up, down, up.
03:46 Good, absorb your landing.
03:48 Quiet on your landing.
03:49 Come on, come on.
03:49 Chest stays lifted.
03:51 Use your arms, use your arms.
03:54 Pop it up.
03:54 Last two.
03:56 Last one.
03:57 And good!
03:59 All right, three sets down, two more to go.
04:00 Grab your medium set.
04:01 Go back to that pulsed front squat.
04:04 So we go down, up, down, boom!
04:07 Right.
04:08 And work through it.
04:11 Yes.
04:12 All right, so that front loaded squat,
04:14 we're gonna work so much core right here
04:17 without even realizing it.
04:18 You might feel it at the bottom in that pulse.
04:20 Keep going, keep going, keep going.
04:23 Yes.
04:24 Three more, three more.
04:26 Try to rip the floor apart with your feet.
04:29 Abs in.
04:30 Last one.
04:31 Good, put it down.
04:35 All right.
04:37 Jump squats, here we go, here we go.
04:38 Three, two, one.
04:40 Depth, pop it.
04:42 Depth, pop it.
04:43 Yes, yes, yes.
04:44 Okay, so Brett's getting pretty tired right here,
04:48 but we're not gonna give up, right?
04:49 We're making it to the final minute.
04:51 We don't get to the final minute
04:52 and then just give up, right?
04:54 Last one, last one.
04:55 Good, lightweight cakewalk right here.
04:59 Cakewalk right here.
05:00 All right.
05:01 Weights up, no tempo, just give me reps,
05:05 give me reps, give me reps.
05:06 Right?
05:08 We have to remember,
05:10 before we do something that's really challenging,
05:12 why we set out to do it in the first place, right?
05:15 Discipline is simply doing what you said you were gonna do
05:18 before things got a little tough,
05:20 before things got uncomfortable.
05:22 So push that uncomfortability.
05:24 You got 30 more seconds in this program.
05:29 You finish strong, you're gonna finish a winner, right?
05:31 Give me two more right here.
05:33 Yep, last one.
05:36 Put weights down.
05:37 All right, squat hop.
05:39 No pause, no pause, right?
05:42 There comes a moment in time
05:44 when the body starts to say no,
05:46 something else has to say yes.
05:48 Let's go, let's go, let's go, let's go, let's go.
05:51 You got six, five, four, three, two, one, done.
05:56 Woo, woo, woo, yes.
06:02 - You know, those front loaded squats
06:05 are really doing a number on my core.
06:08 - For sure, for sure.
06:10 - So in these contexts, sometimes, you know,
06:13 you see an air squat or a shoulder loaded
06:16 with a dumbbell, with a back squat, right?
06:19 So what does that bring in
06:22 when we bring the weights to the front?
06:23 - Obviously, this is gonna be a lot more challenging
06:25 because your core is working like twice as hard
06:28 to keep yourself vertical.
06:29 So, I mean, you probably felt it in that pulse
06:32 or in that ISO hold at the bottom for five counts
06:35 that your abs are just like pushing, pushing, pushing,
06:37 right? - Absolutely.
06:38 - So, you know, you could do crunches all day,
06:40 but try a front loaded squat
06:42 and see what happens to your abs.
06:44 - That's something that I will take back with me
06:47 because I'm going to be feeling it
06:50 for a good long while as well.
06:52 So, you know, I love getting pushed to the limit,
06:56 but I think we came pretty close to that limit today.
06:59 So I appreciate your work.
07:01 - Thanks for stopping by
07:02 and come check us out at Barry's in New York City.
07:05 - You heard the man.
07:08 (upbeat music)
07:11 (upbeat music)