30-Minute Lower Body MetCon (100 Squats)

Hi, I'm Lindsey Baumgren of NourishMove Love, and this is your lower body Metcon Day 3 in our Metcon program. Get the full program when you hit. Subscribe to our YouTube channel or better yet, click that join button and become part of our YouTube community for accountability and support. All right, welcome to day three of metcon, you guys. Today is all about the lower body leg day, which is our. We love it. Legs. Best day. Best day. Leg day. As you know, true Metcon format. We are doing 100 reps of an exercise and today it is the squats. All right, we are going to squat it out. When in doubt, you squat it out. This workout is going to be determined by how hard you make it. Right? We have anywhere from 15 to. I'm busting out for the first time ever. The 30 pound dumbbell. Right? Go heavy today. Leg day is all about going heavy and feeling strong. I have the awesome Rachel here. Hi. She'll be offering modifications throughout today's workout, showing you how you can do every exercise from the mat or the floor. I going to add a box to circuit number two. You get to decide. Option is also to add a mini loop resistance band to our squat reps if you want to make it a little bit more challenging. You ready, Rach? Let's go. All right, you guys. Today's workout is tri sets. You love the triceps, so we're bringing them back. You have three tri sets. Each tri set has two exercises, a base and a build. You're going to do each exercise for 30 seconds of work followed by 15 seconds of rest. In tri set format, you repeat it times through three sets between each circuit. You're going to do 25 squats to bring us all the way up that ladder to 100 squats. You ready? We love it. We love it. Let's get warm, you guys. Let's get ourselves nice and warm. We're gonna go big inhale, reach up nice and tall. Exhale forward. Fold fingertips, reach for the ground. You got a nice narrow stance here. Little crouching curl as you crouch. Heels pop as you extend. Hamstrings. Lengthen. Nice crouch. Heels pop. Nice little squat and extend hamstrings. Lengthen the back of the legs, bend down nice. Heels pop off the ground. Get nice and low. This is how my good. How I always test my knee in the morning. I'm like, how's my knee feeling today? Right? We're doing good. We're doing good. Nice. One more, one more. All the way down. Nice. This Time. All the way up. Roll it all the way up. Take a little bit wider stance. Big inhale up. As you exhale, sink down to a nice low squat. Here you can pry side to side. You're going to drive left elbow into left inner thigh. Right arm goes high. Gaze follows fingertips. Switch it out. Right elbow into the inner thigh. Gaze follows fingertips to the left. One more time to the right. Open it up. Nice. To the left. Open it up. Nice. Take it down. Plant your hands. Step back. Tabletop position right here. Little cat Cow action. Drop the belly, lift the chin and reverse it. Tuck the spine. Chin up towards the ceiling. Spine up towards the ceiling. Nice. From here, step back. Find that high plank right here. Step in. Spidey open. Step the right foot outside right hand. Nice. Step back. Switch. Left foot outside left hand. Nice. Step back. Switch. Here we go. Just stepping it out. You can hang out in each position for a little bit. You're opening the hips here. Nice. Open hips for squats today. Nice. Let's hold right foot outside right hand. Easy twist. Drop that elbow down towards the calf shin, shoe. You got it. Open it back up. We're going through our staple moves, then we're gonna add some new ones in our warm up. Here we go. Left foot outside left hand. Easy twist. Drop the elbow down. Calf, shin, ankle, shoe. Open it back up. Set it down. Nice work. Step back. Step in. Find that tabletop position. Hip cars. Right knee draws a big hip circle and then it comes back. Take it back, back, back. Draw that big hip circle and bring it back. Nice. One more right here. Big hip circle on the right and take it back. Now can you take that right ankle across the left knee? I know we're gonna get fancy here. This is a pigeon, cat, cow. So from here you're gonna arch the spine, drop the belly, lift the chin and reverse it. Now, as I reverse it, pull my spine up towards the ceiling. Drive my hips forward. Drive the hips to me. You feel the sip open. Oh, I like that. Now take it back. Roll the hips back as you roll the spine. And drop the belly. Nice. Spine up towards the ceiling. Hips drive to me. Feel that opening in that hip. Woo. Got a nice stretch right there. And drop it. Nice. All right, switch it out. Come back to neutral. Left knee draws big circles. I've been having a lot of hip pain post baby number three sciatica pain. That stretch has really been helping me. Love trying to build in some new stretches for you guys. I love that we're two minutes in and we already have a new Move alert. Woo. New move alert. It's gonna be a good leg day. It's gonna be a good leg day. One more. Bring it back. Same thing. Other side. Can you bring that right or left ankle across the right knee? Find that little pigeon position. Same thing. You're going to drop the belly, arch the spine, and now roll the hips forward as you pull that spine towards the ceiling. Nice. Stretch here. And then roll the hips back and then roll the hips forward. Nice. One more. Roll the hips back. Feels really good, right? Nice. All right, come back to that bear crawl position. Tuck the toes under, push the hips up and back. Stretch it out from a down dog position. Stack your right foot on top of your left single leg. Calf raise left ank and down. Go. Five. Nice. Go. Four. Nice. Three, two. Hold it here. Now can you drop the knee bend. Extend for five. There we go. Four. We're warming up the quads. Top of the thigh. Nice. Two, one. Switch it out. Stack the left foot on top of the right ankle. Calf raise. Up and down. Go. 5. Nice. 4. Yes. 3. 4, 2. 1. Bend that knee. Go down. Up. Go. 5. There it is. 4. Yes. 3, 2. Nice. 1. Awesome job. Set the knees down. Take them nice and wide. Come down to your forearms. Frog rocks. Open those hips right here. Here we go. Back and forth. You got it. Back and forth. Final four. Nice. Three, four, two and one. Bring yourself up to a standing position. We're gonna go. Step back, lunge. Right leg forward, left leg goes back. Now I know why I bubble my hair. It is just off in my bed, everywhere. Hold this lunge. Hold this lunge. Hold it here. Nice strong lunge. Hold for 3, 2, 1, step switch. Hold your lunge for 3, 2, 1, Step switch. Hold for 3, 2, one, step switch. Hold for three. Giving you a little taste, a little taste of what's going to come at you today. Hold for 3, 2, 1, step switch. Last one. Hold for 3, 2, one, step switch. Take it nice and wide. Let's just hit side to side. Hit side to side. If you want to pop those toes up towards the ceiling. Get a little bit more open in those hips, those adductors inner thighs. Nice. Push. Four. You got it. Three. Nice. Two. One. You warm, Rach? I'm warm. That was a solid leg day warmup. All right. If you want, grab your band. We're getting into our first 25, 25 squats. Five sets of them. I'm going to go goblet style and go heavy option to add a band six inches above the knee. I'm going to pick up that big 30 pound weight we're going to get after today. We got 25 squats. Good old goblet squat to kick off today's workout. The bottom of our hundred, right? Here we go in three, two. Let's go, let's go. Down one. Nice. Two. Knees are driving out towards those outer three toes. Yes. Drive through those heels. Stand you tall. If you're doing goblet style like Rachel and I, elbows fall between the knees option, you can hold two weights at your side, especially if you have lighter weights. Drive through the heels, drive the hips forward. Yes. You got it. Awesome work, awesome work. Come on. Nice knees. Drive into that band. Stand tall. Fifteen. Yes. Ten more. Let's go. Come on. Whoo. Stay with it. You got it right here. Nice. This brings us to 20. Let's go. 20. Final five. Let's go. Five, four. Nice. Three, two and one. There we go. 25 down. Nice work, guys. Band can come off. We're gonna get into circuit one. I think we should just start every leg day with 25 squats. There we go. Raise the heart right away. Right away. Right. All right, first move face, then build. Circuit one. We're going to stick on squats. Side to side squat clean. Dumbbells come between my legs. I go right together, left together, right together, left together. Yes. I'm going to start lighter and then maybe I'll build up. Here we go. Dumbbells between my legs. Stepping to your right. 30 seconds on, 15 seconds off. Rachel takes out the clean go. At your pace. We go in three, two. Let's go, let's go. Right, clean, left clean. Nice work. Dropping low. Knees are still pushing out towards those outer three toes down. Hope this is a big base move. It's a big base move. Big leg moves today, guys. Nice work. Like I said, 100 squats. Really more than that. Maybe it's kind of a sneaky title. Really more than that. Come on, stay with me. Final five. Four, three, two and one. Whoa. Let's see if I can go up for the build move. Face build. Here we go. It's a deadlift clean, two lateral squats. So deadlift, clean. Left together, left together. Start on your right. Here we go in three and two. Let's go, let's go. Hinge, hinge, hinge. Clean them up. Left together, left. Back to deadlift. Deadlift, clean. Right together, right together. Nice. Hinge, clean. So we went side to side. Now we added deadlift. Clean. And go two to the right, two to the left. Whoo. Ha. 20 pounds. It's tough. So are you. Last four. Three, two, one. Weights are down. It's a tri set, so back to the top. Side to side squat cleans. Side to side squat cleans. How we doing, Rach? Heart rate up already? Step to your right. In three, two. Let's go. Right clean. Left clean. Nice. Chest up. Eyes up. Right here, right here. Nice work. I said this in our thruster day, but one thing, I'm trying to work on squats as I'm constantly cranking my neck to get me where I want to go up, Keeping a nice neutral neck, neutral spine in my squats. Right here. You got it. Let's go. Final four. Three, two, one. Rest for 15. Rest for 15. If you want to pick up those heavier weights, now's your chance. 10 seconds to rest. Rest are short. Here we go. Deadlift. Clean. Two to the left, two to the right. Here we go. You're on in three, two. Let's go. Hinge, hinge, hinge. Clean front. Racking these weights right here. Hello, hello. Core engagement. A lot more front body plane working. Front side of my body is working in that front squat. Core is turned on. That's where that metcon title, you know, you really get it right. Metabolic conditioning, it's just strength, but, man, you feel your heart rate rising. Whoa. Last five. Four, three, two, one. Rest. Rest for 15. One more time through circuit one. All right, Ty, come on. One more time through it. One more time through it. Yes, you can grab your weights. You're there. In three. Step right. In two, one. Let's go. Right together. Left together. Nice. The third set gets you. That's a true strength. You know, we always say third set is the best set because you know it's over after this, right? It's motivating. Come on. 10 seconds. Yes, you can stay with me right here. Let's go. Last five. Four, Three, two, one. Last time. Last time. Deadlift. Deadlift. Clean. Two to the right, two to the left. Whoa. Finish strong. Grab your weights. You're there. In three. Pick them up. We go in two and one. Hinge, hinge, hinge. Clean. Drop together. Drop together. Deadlift. Clean down. All these moves are your pace, your tempo. You can go slower and heavier if you want to. They're big metabolic moves. Your heart rate's gonna go up either way, I promise. Come on. 10 seconds. Yes, you can. Let's go. Get there. Down, up. Three, two. Finish it. Whoo. There we go. Weights are down. Water's up. Tricep 1, 25. Squats 25 squats. You loved them. You loved them. Krista said she really loved them. It is the heel elevated squat. Krista said, bring back those heels up squats. I loved them. Love this leg workout, especially when you add a heel up squat. Krista, this is for you. Take two weights, put your heels on them. One to melt the chest or two at the sides. 25 squats. This time we go heels up. Heels up. This brings us to 50, guys. Let's get there in three, two. Let's go. Let's go. Nice. Heels up. Same thing. Neutral neck, neutral spine. Elbows still fall between my knees. What we're hitting with heels up is more quad. Top of the thigh, right? If you struggle with ankle mobility, range of motion. This is your squat. The heel up squat. Get more range of motion. Nice work. That's ten down. Let's go. Nice. Stay in it. Nice work. Feeling those legs right already. Yeah. Between the tricep squats. Circuit one. But we'll be halfway done with our squats after this, right? Isn't that motivating? Motivating. Stay with it. Let's go. Right here. That's 20, team. Come on. Final five. Four, three, two, one. 50 squat, 50 squats with the big kahuna. 30. We did it, guys. Water up, sweat, toe up. Tricep number two. It is the rear foot elevated. I'm bringing in the box. Whoo. Bring it in the box. All right. I'm gonna try to go heavy. Let's see how I do. All right. New way. I've been setting up for real foot elevated. Rachel's gonna give you a split lunge. I'm gonna sit on the box. Right leg's gonna shoot out because that's the leg I'm gonna start with. Stand up right there. That's my stance. Toes go on the box right here. Pick them up. This is where I want to be. You are gonna do a pause. Rear foot elevated. So it's gonna go like this. Hold, two, three, drive. Does my bad knee. I'm gonna add some power. It's really hard for me to add power with heavy weights, but I'm gonna do it. You hold at the bottom for a three count. Drive through that front heel. Good news. You only do each side once. And then we alternate. We go in three. Shoulders down and back. Here we go. 2, 1, drop. And hold. Hold for 3, 2, 1, drive through that front heel. Drop. Hold, 3, 2, 1, power. Through that front heel. Come on. Hold, 3, 2, one, power. We have done the rear foot elevated. Hold, 3, 2, One. But we have not done it with a pause. Hold. 3, 2, 1. Oh, I gotta drop away. Hold. 3, 2, one, drive. Nice. Drop. Hold. 3, 2, One, drive. Come on. Last. Hold. First. 3, 2, One, Drive. Whoo. Holy bananas. Here it is. Holy bananas. One way. Right foot. The leg that was forward stays forward. Right here. Left foot goes back. Hold for three, two, one, drive. Box drive. Nice. Okay, so my left foot hits the box. Rachel's got a step up. Same thing. Right foot stays forward in the lunge. Left foot hits the box. Hold. And then you're in power. 30 seconds in. 3, 2, find the lunge. Hold. 3, 2, 1, drive. Power drive. Drive. Nice. Hold. 3, 2, one, power. Drive. Drive. It's two drives. Hold. 3, 2, One, drive. This is your build. Base build. Also new move alert. Right. Hold. Come on, drive. Drive. Let's go. Hold. 3, 2, 1. Come on. 10 seconds. Drive. Whoo. Intensity. It's right here. Come on, drive. Yes. Finish. Let's go. Last. Three, two, one. Whoo. That is a leg circuit. All right, same thing. Other side. I gotta start with the two. I did it on the one leg. We got butt on the box. Heal out. Drop it, drive it. This is where I start. Hold for three. I don't know where I dropped the weight. I'm gonna go as far as I can. Oh. We go in three, two, let's go. Drop. Hold. Three, two, one, drive. Nice. Drop. Hold. Three, 2, 1, drive. If you're with me, shoelaces are down. Three, 2, 1. On that back foot. Come on. Hold. Three, two, 1, drive. It's getting harder. One, two, three, drive. Last one with two weights. One, two, three. Drive. Come on. You're in the final 10. Drive. Let's go. Finish. Hold for three, two, one, drive. You're out. Whoa. I go down to one this time. Left foot is forward, left foot is forward. Right foot is back. But right foot hits the box. Right foot hits the box. Hold for three, two drives. You're out in three, two, let's go. Three, two, one, drive. Drive. Down, down. Hold. Three, two, one, drive. Two, drive. There it is. Come on. It's big. It's powerful. Drive. Drive. It's a three second hold. Drive. Drive. You can use the bottom stair of a staircase. You can use whatever you have. Bigger the box, harder it is. 10 seconds. Come on. Legs are working for you. Yes, they are. For three, two, you're out. Holy stinking bananas. One more time through it. This time you go. Alternating step back, lunge. No. Rear foot elevated. Alternating setback, lunge. Hold for three, each side. Yes. Three, two. Let's go. Step back. Right. Hold. Hold for three, two, one, drive. Switch. Hold. Hold for three, 2, 1, drive. Switch. Hold for three, two, One, drive. Switch. Hold for 3, 2, 1, Drive. Switch. Hold for 3, two, one, drive. You're driving through that front heel. Think power on the up. Control the down. Power up. Hold. 3, 2, 1. One more hold and you're out. 3, 2. Nice. I'm gonna go alternating step ups. Rachel's got lunge, knee, drive. Alternating step ups. Lunge, knee, drive. I'm gonna put the weight of my back change it up. Nice. We go in three. Come on. Whoo. Let's go. Drive, drive, nice. Alternating step ups, option, lunge, drive, option, decrease the level. Go to a bottom stair of a staircase and step it up. Let's go. Hello, legs. There they are. Right? You feel them? There they are. Whoa. Yeah. We didn't know where they were during those 50 squats. We did already. I found him. I found him. I found him. 5, 4, 3, 2, and 1. Pull your bananas. There you go. My box is just covered in sweat. As am I. Two triceps down, one to go. Deanna said bring back the triceps, baby. She loves them because they fly by. Do you feel like it's flying? I do. We're moving quick. We're moving quick. Jagger, deadlift. Dagger, deadlift. I'm gonna grab my 220. Oh, we gotta do our squat squats. Oh, man. Oh, Rach. Sorry, Lynn. Don't you want to check it off? Don't you want? I do. I do. She got me. She got me. Here we go. I'm gonna put that band back on. It's optional. One heavy goblet squat option, standard squat option, altered staggered stance. Stagger, stagger. Building up to what we're gonna get into in the next circuit. All right, each setback counts as one. You got 25. I'll step back. Right first in three, two. Let's go. So that's one, two. Think of it as, like, a B stance. So it's 80% in that front leg, 20% in that back toe. Really trying to isolate that front leg. Nice. Those legs. Whoo. They feel it. Rage. Nice work, team. Stay in it. Hold this. Come on. We're getting up to 75 right here. You got that neutral neck, that neutral spine. Come on. 100. Sounds like a lot of reps. Break it down one at a time. Let's go. Come on. Finish right here. Yes. Give me number. What do we got, Caroline? I lost it. 23, 24, 25. There we go. So, you know, Caroline is behind the scenes counting each one of our reps. Thank you, Caroline. I was so intense, I lost focus. You're focused. Transparency, right? Camera magic. No one can do it alone. No. It takes a team. That's why you're here. That's why we're here. It takes a team. All right, now, you ready, Rach? Now. Now we can get into tricep number three, guys. Okay, two heavy weights. Here we go. Stagger deadlift. Just the front heel. We're gonna focus on a calf raise. So let's go. Right foot forward, left toe popped. Right here. Stick your stance. Hinge, hinge, hinge. When I get to the top, calf raise. Really isolating that front, front calf, right leg forward, left toe back. You go in three, two. Let's go. Hinge, hinge, hinge. Stand tall. There you go. Get to that. Stand tall. Hips are fully locked out. Nice. Hips are fully extension in that extension position. Then you go for the calf raise, right? Hinge, hinge, hinge. Drive through that front heel. Now. Calf raise. Hinge, hinge, hinge. Front heel, calf raise. We learned. So good for knee health, so good for ankle mobility, right? We need ankle mobility to get us deeper in our squats. Nice. It's going fast. Come on. You're in it for three, two and one. One dumbbell. One dumbbell. We did right foot forward, so let's do right hand. Okay? You are going to snatch or clean if you're with Rachel. Snatch rack, lateral lunge drive one, snatch rack, push right only right. In three, two. Let's go down. Snatch rack. Hit right. Drive up. Snatch rack. Nice. This is your build. Move. This is your build. The base was the deadlift. That's the bottom portion of your snatch, right? Preparing you. Nice heels. Pop. Thumb to armpit. Hit right. Drive off that bent knee. Come on. It's 10 seconds. Yes, you can. Training in all planes. Because you can. Because it's good for you. Three, two, one. All right, same thing. Left foot forward, right toe popped. Sager stance. Deadlift. Calf raise on that left leg. And then we're going to do snatch rack. Hit left. You ready, Rach? Love it. Let's go. Five seconds. Grab your weights. Here we go. Crush some oranges in your armpits. Three, two, one. Let's go. Hinge, hinge, hinge. Nice. There we go. You got a 2x4 from head to tailbone right there. Nice hinge hand change. I love the stagger deadlift. I really do, too. Got it. Nice. Way to, like, increase the Intensity. You don't have heavier weights, right? I can go heavier in this move than the single leg deadlift. And don't worry, I'm saving. Single leg deadlift. It's going to come for you in core. What? That's day four. A threat and a promise. A threat and a promise. 3, 2, 1. It's coming for you tomorrow. It's coming for you tomorrow. Just you wait. Here we go. Left hand on your dumbbell snatch rack, hit left. Snatch rack, hit left. Option. Take out the snatch, go to clean. You're there in three. Hand on your weight. In two, one. Let's go. Hit it. Come on. Snatch rack, hit left. Here we go. Snatch rack, hit left. You got it. Come on. Here we go. One rep at a time. Stack them up, build them up. Consistency compound. You'll get better at this move every time you come back to it. Come on. Final 10. Let's go. Finish strong. Right here. Last five. Four, three, two, one. Let's finish it because we can hit left, drive out. All right. Double leg deadlift. I am thirsty today. We got lots of water. Double leg deadlift, double leg calf raise. Here we go. Third set. Double it out. Then we're gonna alternate snatching and hitting left and right. Let's go. Are you ready? Grab your weights. Here we go. Crush those oranges. Kick your butt. Kick your butt where your feet land. This is your stance. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge, Hip extension, calf raise. Hinge, hinge, hinge, hinge, hinge, hip extension, calf raise. Nice. Probably also one of my favorite combo moves is this right here. The deadlift. Into the calf raise. I just love it. I love building in the calf raise. I do, too. I never do them on my own. No, but never do. Come on. Ten seconds. Ten seconds, let's go. Tricep three, Round three. This is it, guys. Three, two, one. Nice work. You're down to one weight. You're gonna go right hand snatch rack, hit right. Left hand snatch rack, hit left. You're gonna alternate at the bottom. Yes. Alternate the snatch. Alternate the side. You hit. Okay, we start. Right hand on your weight, right hand on your weight. In three and two, let's go. Come on. Snatch rack, hit right. Take it down. Switch hands. Left hand snatch rack, hit left. Hit the ground. Let's go. Switch it out. Right hand. Nice work. Whoo. You got this, team. Switch it out. Hook. Nice work. Big powerful move. 10 seconds. Right here. You should feel strong right here. You're at the end of that leg day. Finish it all you got. Nice. Last three, two, and one. Whoo. Ready? You got 25 more squats. 25 more squats you can do any way you want. We're gonna do the glute focus. I'm gonna grab two heavy weights. It's gonna stink, but this is your burnout, guys. This is it. This is it. There's nothing after this. Or is there? I don't know. Right? Maybe. No problem. We'll see. Let's see. See how much effort you give me right here. I'm going nice and wide. Toes face me or slightly out. Hinge forward. It's a glute focus. Glute bias squat. 1. Okay, I'm not doing any more than I have to. Count for us, Caroline. We go 25. We go 25 in three, two. Let's go. Down. Hope that's one, two. Nice. Three. Hard. You feel those glutes? Come on. One rep at a time. Stack them up right here. This is your final round. It brings you to 100 squats, plus some. Yes. Whoo. Nice. Yes. Come on. You got this. Stay in it. Right here, guys. Yes. Let's go. Nice. This one brings us to 20. Go. Five. Five, four, three, two, one. Drop them. Oh, those last reps should be hard. There it is. 100. Way to go. What? Done. Check it off. All right, Rach. I didn't sound convinced. So they've got a. They've got a burnout. I didn't sound convinced. All right, you got glute bridges on the floor. I got hip thrust right here. Single leg. 20 per leg. This is it. This is it. Shoulders are on here. Draw the ribs to the hips. Whatever leg you want is on the ground. You got 20. Here we go. Down. Drive down. 2, 3, 4. This is it, guys. 5. You're stretching after this. 6. Let's go. 7. Come on. Finish strong. 9. 10 down 10 to go. 10 down 10 to go. Go. 10. 9. It burns. Yes. 8. Yes, you can. 7. Almost there. 6. Holy bananas. Come on, final four. 3, 2, 1. Everything is harder with one leg. Switch sides. Switch sides. Fresh leg, fresh leg. Go. One, Two. Nice. Three. Four. Yes, you can. Five. Feel those glutes. Eight. We're almost there. Nine. Ten down. Ten to go. Ten. I'm so sweaty. My upper body's slipping. Nice. I lost it. I lost it. Thanks, Caroline. Here we go. Final five. Four, Three, two, one. There it is. Glutes on fire. Way to go, Lynn. We did it, Rage. We did it. We did it. Oh, Feels good to feel Good. It's done. Rachel got you. Rachel's got you. Standing, standing, quad, stretch. I got you right here. Couch stretch. Find a couch. Okay. Place your foot up against it. We're opening up those quads. A lot of squats. Those front squats, those heels. Elevated squats right here. Big inhale, reach up. Whoo. You did it. Leg day. You earned it. You see that? Sweat equity, guys. Sweat equity. Nothing comes easy without earning it. We got our. What are they called? I'm not hip. I call it a gray fit. What's it called? Grual fit. It's close, though. Grout fit. That's what the young kids say it is. A gray fit. A gray outfit. Switch your legs, switch your legs. It's a gray outfit. A gray fit. You call it what you want. Great for seeing the sweat, right? Great for seeing the sweat. Sweat equity outfit. That's what I'm gonna call it. Nice. Same thing. Tuck the tailbone towards me. Maybe you're out here, maybe your butt isn't. To your heel. That's okay. Took me a long time to get here, guys. Big inhale, reach up. So we got those mobility on. Mobility routines on the blog you can go check out so you can get better. Get better at everything. Strength, mobility, it all matters. It all matters. Nice work, you guys. Awesome job right there. Take it down. Come back down here. Come back down here. That nice tabletop position. We're into that same stretch we did. Take that pigeon position for that outer glute right there. Okay, Drop the belly. Lift the chin. And now reverse it. Push your hips towards me. Arch your spine towards the ceiling. Roll the hips back. Drop the belly. Nice. Spine up towards the ceiling. Roll the hips to me. Awesome. Switch it out other side. Switch it out other side. Same thing right here. Drop the belly. Nice. Now roll the hips forward. Arch the spine up towards the ceiling. Drop the belly. Roll the hips back. Arch the spine. Roll the hips forward. One more. Drop the belly. If you have hip pain, come back to this one, guys. Come back to this one. Stretching those outer glutes, stretching through those hips. Feels so good right here. Tuck those toes under. Take it to down dog Big inhale up to the tiptoes. Exhale. Melt your calves down to the ground. Walk your hands back to meet your feet. Grab opposite elbows or biceps. Just swaying side to side. Let it all hang heavy. Bend the knees. Roll up one vertebrae at a time. Two big shoulder rolls at the top. Leg day, we're out. Nice work. We'll see you back for day four. Core cardio and mobility. Awesome job crushing leg day. If you loved it hit subscribe to our YouTube channel. We've loaded up day four of Metcon right here for you. Or if you want our entire metcon two week program, check out this playlist right here. Have a great day.