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00:00hi guys welcome to my channel please subscribe if you didn't do it before and
00:24if you consider like the video and in today's episode I'm going to show my
00:32training in a local gym with one buddy from Miami he is Spaniard his name is
00:41Alan and today we did work out we practice wrestling so he is MMA
00:50professional he is about to open a gym so we decided to spend time together about
00:59one hour just easy training but I used to train with just heavy weights so today
01:09we do mostly bodyweight exercises but it was very intense workout so anyways I was
01:19exhausted so you can watch and repeat with us whatever we do you can practice
01:28you do you can follow the same enjoy guys firstly we started from stretching but I
01:39didn't show it and then Alan offered to do different push-ups planks bodyweight
01:48exercises jumps squats etc to warm up our body and to prepare for actually heavy
01:56lifting we are going to do takedowns etc and we are going to lift each other so I
02:05need to prepare our joints and make blood run faster and heartbeat faster too
02:14actually here I noticed that my squat is a little bit weird because I do white
02:23stance and Alan do narrow stance but anyways it's like my squat is a sumo squat so we did
02:33like 20 reps of squatting and we do it again three rounds then one round of jumping
03:0350 reps of more
03:0450 reps of more
03:0680 reps of more
03:11after jumps we are going to roll so on the hard floor actually for not prepared
03:40people and be careful guys this exercise preparing your neck so your ability to cover your neck during
03:50falls very essential for wrestlers
04:10this is a famous move for wrestlers called traveling preparing for a double leg takedown very essential
04:40and of course how we cannot do sprawls very useful as a protection against a double leg takedown
04:50another exercise cartwheel it's essential for wrestlers there are many moves actually
05:19made like looks the same of his cartwheel
05:49next very nice exercise it's kind of a push-up a movement of a
06:19lizard basically like right now we are practice a ski very effective nice move need to master it very
06:46good
07:02and now let's see where can we use in which situation
07:07basically when somebody grabbing you and try to pull down push you down and you visit this escape move
07:20can easily do opposite you can attack already him
07:25good
07:27good
07:31good
07:35good
07:37good
07:39good
07:43good
07:49good
07:50good
07:53good
08:13I'm going to go to my clothes, I'm going to go to my waist.
08:34I'm going to go to my clothes.
08:40I don't know.
08:43Don't trip one again.
08:45No?
08:46I do this one.
08:50I'll listen to this one.
08:55This one?
08:57That's the other.
08:59Different.
09:01Good?
09:03No, no, wait.
09:04Wait.
09:05Wait.
09:06Wait.
09:10Wait.
09:17So, we finished with ground work.
09:19Now, let's do takedowns.
09:23Due to the hard floor conditions, we cannot actually make each other fall down.
09:32So, it's kind of preparation for takedown.
09:35Half takedown.
09:36Just lift a little bit and it's ok.
09:41Don't make each other fall.
10:06Now, if we say that here's not the inclu superstar.
10:07After that, then we are at sacrificable.
10:08This is the obstacle.
10:09Play.
10:10Play.
10:12Drop.
10:14Stop.
10:15Any ģ„čŠøŠ¼ Cup?
10:16Great.
10:18I'm not a trophy.
10:19Tri-fi man, don't lose.
10:21They come from both sides of the knife.
10:23I love you.
10:24I like him walking.
10:25I'm walking from the middle.
10:26Reverse.
10:28Double.
10:30Other feet.
10:32Other feet.
10:34Other feet.
10:36Touchdown.
10:38You guys are ready to do this.
10:40And then.
10:42Just again.
10:44Back.
10:46Up.
10:48Back.
10:54Good to the back of some.
10:56Okay.
11:10Only sticky.
11:12Do the scrum with freestyle.
11:14Here on the back.
11:16If I go over the knees.
11:18I hope I'm going to throw you to the other side.
11:25What else do you have?
11:27You have massive, like, two bucks a few.
11:30This is good.
11:31Yeah.
11:32Right?
11:33Yeah.
11:34Almost similar to a two.
11:35Yeah.
11:36But I grabbed my leg.
11:37Your leg.
11:38Then you have a little bit more.
11:40Right?
11:41You don't?
11:42Yeah.
11:43And that's what I want to do.
11:47This one is nice.
11:48I don't know this one.
11:49Easy.
11:50All you have to do is that.
11:51Yeah.
11:52You go.
11:53You have to get on the ground.
11:54Like this.
11:55Yeah.
11:56Once you put this here, if you grab the hand, you can force them on it like that.
12:13But for me, it never works.
12:16Okay.
12:17Yeah.
12:18Okay.
12:19I will show you again this easy variation.
12:22The best it is.
12:23You take your hand, you open your hand and you do like this.
12:27Oh, yeah.
12:28And turn like this.
12:29Then.
12:30Okay.
12:31You can drive.
12:33Okay.
12:34You can drive.
12:35So firstly you lock.
12:36Lock.
12:37You stand here.
12:38Yeah.
12:39Then your leg goes here.
12:40This one?
12:41Yes.
12:42Go down.
12:43Go down.
12:44Go down.
12:45Go down.
12:46And then you have to do like this.
12:50Yeah.
12:51Like this.
12:52Yeah.
12:53Like this.
12:54Cool.
12:55No, you don't.
12:56You don't do this.
12:57No, you don't.
12:58You don't do this.
12:59No.
13:00You don't do this.
13:01No.
13:02You don't.
13:03You don't do this.
13:04No.
13:05You straight.
13:06Do.
13:07And make your leg.
13:08No, sorry.
13:09You lock my.
13:10Yeah.
13:11You lock it.
13:12You lock.
13:13Then lock.
13:14Then.
13:15Yeah.
13:16Then.
13:17Then.
13:18Then.
13:19Yeah.
13:20Then.
13:21Then.
13:22Then.
13:23Yeah.
13:24Then.
13:25Then.
13:26You fall.
13:27And this.
13:28Lift me up.
13:29Very good.
13:30You hook the leg.
13:31Yes.
13:32Yes.
13:33Very effective.
13:34That's cool.
13:35I'll practice that one a few more times.
13:36Yes.
13:37Yes.
13:38Yes.
13:39Yes.
13:40Yes.
13:41Yes.
13:42Yes.
13:43Yes.
13:44Yes.
13:45Yes.
13:46Yes.
13:47Yes.
13:48Yes.
13:49Yes.
13:50Yes.
13:51Yes.
13:52Yes.
13:53Yes.
13:54Yes.
13:55Yes.
13:56Yes.
13:58Yes.
14:00Yes.
14:01Yes.
14:02So how do I get, these time.
14:05Yes.
14:06Atenaie.
14:07Like this?
14:08On grass.
14:20Yes.
14:21Yeah.
14:22Ok.
14:23Yes.
14:24Right, from the door, we have this.
14:26I grab this.
14:28Right there.
14:30Pull.
14:32Now, somewhere on the waist.
14:34Then, then,
14:36then, we have this leg.
14:38Look at this leg.
14:40Yes!
14:42Come out of my belly, what?
14:44With this.
14:46Good.
14:48Oh, nice.
14:50Can I have time?
14:52Same thing at this leg.
14:58But firstly, you should
15:00make him lose the balance.
15:06Something like that.
15:12Yeah.
15:14More like the one.
15:16In order to pull it?
15:18No, you don't pull it.
15:20Yeah.
15:22Opposite side.
15:24Your leg, like this.
15:26And then...
15:28Right.
15:30Yeah.
15:32Yeah.
15:34Okay.
15:40This one was difficult.
15:42Yeah.
15:44Basically...
15:46Yeah.
15:48Yeah.
15:50Okay.
15:52Yeah.
15:54Yeah.
15:56Yeah.
15:58Okay.
16:00Yeah.
16:02Yeah.
16:04so you miss this and then you go for this
16:22and in the end let's do some weights exercises lightweight exercises just for
16:48conditioning and muscle a girl
17:18so
17:30so
17:32so
17:42so
17:54so
18:06yeah let's go let's go Alex
18:30let's go monster
18:38awesome
18:56awesome
19:06here take your toes
19:08boom up hold it
19:10lift
19:12here front squat
19:14first one you hold for a little bit to get comfortable
19:16then up
19:18thrust full thrust
19:20back down
19:22then lift
19:24upper hand
19:26lift
19:28cross squat
19:30thrust
19:31down
19:32release
19:34cross squat
19:36thrust
19:38down
19:48and down
19:50and yeah
19:52dude
19:54yeah
19:55so
19:56that's what everybody takes
19:57to gan sollen
20:00you