Trainer Speaker A leads fitness model Manami through front squats, back squats, hack squats, and leg extensions with real-time form cues and rep counts. Manami mentions knee discomfort during the workout, and the trainer adjusts the routine accordingly while offering technique corrections and encouragement throughout.
What, what I was wanting to do for today was I wanted to do just special workout for you. So front squat, front squat, yeah, uh, 4 reps, no rest. Back squat, so it's 8 reps total, yeah. Then hack squat, then hack squat, rest.
Oh, okay, okay.
Yeah, the A's, then the B's, hack squat.
How many reps?
8 to 10. Okay, into leg extension.
How many?
12. Or, or, or we can do front squat, hack squat, leg extension as a tricep.
Yeah, yeah, I can do, I can do.
So you just hate the hack squat? Hey, so you happy with my work?
How many is it?
3. We can do a sandwich. We can do hack squat, leg extension, hack squat. No, no, no. All right, leg extension, hack squat, leg extension.
No way. Oh, 64 inch.
Oh, good. Push out, push out, push out onto my hands. Push out, push out, push out, push out. There you go. See? Stand. Good. Push out onto my hands. Push out, push out, push out, push out. Stand up, stand up, stand up, stand up, stand up, stand up. Beautiful. Walk, walk, walk, walk, walk. See? Oh, no cracking. Yeah, nice and tight. Elbows back. Pull nice and tall. Flex. There you go. Out, out, out, out, out. Stand. Easy. Good. Push the knees out, push the knees out, push the knees out. Up. 2. Good. 1 more. Control. Push the knees out, push the knees out, push the knees out. Up. Beautiful. Look at that. Easy, easy. Well done. So easy. 70.
What?
No, no, joking, joking. Not today. Good, good. First 10 reps, I'm not going to put any weight on for this set. Lucky you. Let's go where the break is. 1, straight through.
Are you pushing now?
A little bit. 4. Good. Control. Resist me. Too slow. Too fast. Too fast. Too fast. Push up. Push up. Push up. 5. Slow, slow, slow, slow, slow, slow, slow. Push up. Push up. Push up. Good. And again. That's 7. Go. Slow. Push up. 8. Good. Two more. Two more. Two more. 2 more. String them together. String these two together. Up, up, up, up. And straight in, straight in, straight in, straight in. And push, push, push, push, push, push, push, push. Excellent, Excellent, excellent. Come down. Good. Well done.
I'm feeling more unwell today.
Okay, hips back. And extend. Good. 1, squeeze. 4, keep your hips out, hips there. Now extend, don't rotate in, keep the knees protected. Flex. Good. Hips back, hips back, hips back, hips back, hips back. Don't lift, stay in that position, stay in that position. Keep your hips down, stay in that position. Good, good. Don't lift your hips. 2 more, 2 more, 2 more, 2 more. No, squat. 1 more, 1 more, 1 more, 1 more, 1 more, 1 more. There you go. Excellent. I was counting in Japanese, that's what it is. I was— so we're going to do 2 sets of ichi, ni, san, si, go. That's 5, right? So 5, we do that Maybe.
Good.
1, 2. Good. Push your knees out to me. Push your knees out. 2, 4. Drive those heels down. Drive those heels down. Good. 5. Excellent, excellent. You're good, you're good, you're good. 5. 7. Good. Went on to the heel. Up, up, up, up, up, up. Eight. Two more. Right on to the heel. And up. Cool. One more. Pretty easy, pretty easy, pretty easy. And push. Push, push, push, push, push, push. P. Done. Just think, you're almost there. Not quite though, but almost. Yeah, yeah, keep this back. Keep your hips still. Okay, keep your hips still. 1, 2. Don't touch the weight stack. Bring it down slow. Bring it down slow. 4. Don't lift your hips. Don't lift your hips. Squeeze. Come up. 5. You lifted your hips again. Don't lift your hips. Only count the good ones. Squeeze. Keep your hips down. Keep your hips down. Good. That was better. Knees out. It's five. Come on, come on, come on, come on, come on, come on, come on, come on. Good. Lean forward now. Lean forward. Just try and cheat a few more. Cheat a few more. Good. With me. Now with me. Give me two more. Give me two more. One, Two. Up. Pull. And last one, last one with me. And pull and pull. There you go. Good. Which one do you hate more, squat or leg extension? This one. Oh, this one?
I thought it was hack squat.
I mean you. That's fair, that's fair.
How many kilos you do?
Me? Uh, I don't do hack squat.
What?
Yeah, my knees haven't been good for a little while. Ah, so this really hurts my knees. Otherwise I'll do all the kilos. Oh my God, I love me a good hack squat.
I hurt my knee too. You hear the sound, right? Ah, next time maybe, maybe we should record his hack squat.
Good. Here we go, 10 reps. Push. Good. 1, 3. Good. Through the heels. 6. Through the heels. Push knee out. 7, this is good. Through the heels. Push knee out. Push it out, push it out. 8, good. 2 more, 2 more, 2 more. Through the heels, through the heels, through the heels. Push knee out, push knee out, push knee out. Good, 1 more. Through the heels, last one, it's the last one. Through the heels, through the heels. Push, push, push out, push out, push out, push out, push out, push out. Excellent. Come. Good.
You should do this.
I do, I do, just not at the moment. All right, hold. Cement yourself in. Good. 1, squeeze. Don't touch the weights there. 2, 3. Knees out. 4. Stop touching the waist stack, otherwise that won't count. 6. Good. Squeeze. Come on, push, push, push. This is the failure now. We're not going to count. Up, up, up. Stop touching the stack. Come on, stop touching the stack. Come on, we're just going to go to failure. And back up, and back up. Good. And back up, and back up, and back up. Good. And stay there, stay there, stay there, stay there. Wrist, wrist, wrist, wrist, wrist, wrist, wrist. And go, and go, and go. Good. Hips down, hips down, hips down, hips down. Two. Good. Three. Go, go. Three more, three more, three more, three more. One, two, three. Stay there, stay there, stay there. No, no, no. There we go. All right, last one. Here we go. Good, Good, good. Good. One, squeeze, Two. Pull. Good. Come on, come on. Keep your hips down, hips down, hips down, hips down. And squeeze. Come on, 2 more, 2 more, 2 more. 1 and 2. Excellent work. Well done, well done. You can go cry in the corner.
Good work. Well done, well done. Okay.
Oh, you want another round? No, no, no, no, no, no, no.
Thank you very much.
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