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Bar Brothers Leg Lifts

Terry Crews Expendables Training Bodybuilding

Whaté Hey, everybody. It's Terry Crews from the newmovie, the best action movie of the summer, quot;The Expendablesquot;with Sylvester Stallone, Jet Li, Jason Statham, Randy Couture,Mickey Rourke, myself. It's gonna be great, and youmight know me from the Old Spice commercials, and I'm glad tobe here with Bodybuilding .

Let me tell you something. You will never, ever, ever seea cast like this, ever in movie history. It's the Halley'sComet of action movies. I'm trying to say that yourtestosterone level will jump when you get in the theater. gunshots and grunting I play a guy, a guy bythe name of Hale Caesar.

Best movie name of all time,okay, who's a longbarrel weapons specialist. I'm passionate about my weapons. I have a gun that I literallycall my girlfriend, you know what I meané But that's my character. My specialty has always beenmy guns.you know what I meané It's kind of like,that's my deal.

And this is one reason why Slyput me in, is that he knew that I had the look, youknow what I meané It was like, the guy holding thegun, and a lot of military guys were like, quot;Wait a minute,he wouldn't wear anything sleeveless,quot; but I was like,quot;Hey, man, this is a movie.quot; Check that out. That's the gun show, baby. I'm here to show you an exercisethat I do to get ready for most

of my films and TVshows and projects, especially quot;The Expendables.quot; It's called 24's, and basicallyit's 4 different exercises with 6 reps each, and I'm tellingyou, this thing will work your core. It works your shoulders. It works your lower body. You are totally done, andbecause you do so many reps,

it's almost likea cardio workout. Let me show you. The first exercise in the setof 24's is an upright row. I'm gonna show you how todo it.grip the weight. Make sure your gripis close together. Bend your knees, come up intoit, sit in it, make sure you have your balance,and here we go.

Leg Raises Tutorial

Hello everybody, It's Paul with you today. And today we're going to learn leg raisesto the bar. This is one of the most basic moves and it works out your whole core: Obliques, serratus anterior a little bit,and your hip flexors. So it's the whole front core and a littlebit of sides. And we're going to learn how to do them.

I'm hoping you guys can do at least a fewsitups and leg raises while laying on the floor, because that's like a prerequisite to startingto build up to these. And now we'll learn how to do these. This is how I learned them, and this is howI suggest you begin learning them. First, I want to make sure you guys can learnto pick up your knees up to your chest. You might start off like this, halfway.

The majority of you would be able to do this,no problem. Alright, so this is what I'm hoping. And it's just practice. Try to go higher and higher everytime. Higher, highest. Here's a little trick. Majority of the people don't understand this,and this is why they can't do leg lifts.

Watch me right now I'm going to try to doa leg lift using only my abs. Alrighté That's as high as I could go. I'm going to try to do a knee lift using onlymy abs. That's as high as I could go. What we need to do we need to make a curlin our lower back. So we kinda arch our lower back. We use our hip flexors and our lats to pickour body up like this a little bit, so we

can reach. So this would be abs, right here. Then I use my hip flexors and my lats a littlebit, to pick them up all the way. Same thing for leg lifts, when you're learningthem. That last portion, it's not really abs.It's hip flexors and a little bit of lats helping you up. For flexibility, as long as you guys can reachthe floor with your fingertips, Like this, you should be totally fine.

This was around my flexibility when I learnedmy leg lifts. I know people who could barelly reach theirtoes, not even touch the floor, and who could doleg lifts with their legs straight. So flexibility is not a problem, this is allabout strength and knowing how to get your hip flexors andyour back working with you. So it's not just your abs. So, as I said, we learn knee lifts to ourchest Like that. Shouldn't be a problem.

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