{"version":"1.0.0","segments":[{"speaker":"Unknown","startTime":0.359,"endTime":3.569,"body":"and they're gonna do"},{"speaker":"Unknown","startTime":0.359,"endTime":3.569,"body":"five repetitions in the opposite"},{"speaker":"Unknown","startTime":3.569,"endTime":9.659,"body":"direction. Okay, turning it to"},{"speaker":"Unknown","startTime":3.569,"endTime":9.659,"body":"your left, as far as you can,"},{"speaker":"Unknown","startTime":9.959,"endTime":13.409,"body":"and then coming back around 20"},{"speaker":"Unknown","startTime":9.959,"endTime":13.409,"body":"to the right as far as you can"},{"speaker":"Unknown","startTime":13.619,"endTime":15.869,"body":"to your roll your shoulders"},{"speaker":"Unknown","startTime":13.619,"endTime":15.869,"body":"forwards"},{"speaker":"Unknown","startTime":22.77,"endTime":26.67,"body":"and age people have poor"},{"speaker":"Unknown","startTime":22.77,"endTime":26.67,"body":"posture. Well, I want to teach"},{"speaker":"Unknown","startTime":26.67,"endTime":31.47,"body":"you how to improve your posture,"},{"speaker":"Unknown","startTime":26.67,"endTime":31.47,"body":"and open your shoulder with this"},{"speaker":"Unknown","startTime":31.56,"endTime":36.3,"body":"upper body stretching routine,"},{"speaker":"Unknown","startTime":31.56,"endTime":36.3,"body":"Catherine DKP to subscribe, I"},{"speaker":"Unknown","startTime":36.3,"endTime":37.71,"body":"don't know what you're waiting"},{"speaker":"Unknown","startTime":36.3,"endTime":37.71,"body":"for, go ahead and hit that"},{"speaker":"Unknown","startTime":37.71,"endTime":40.68,"body":"subscribe button, smash that"},{"speaker":"Unknown","startTime":37.71,"endTime":40.68,"body":"notification bell, okay, and"},{"speaker":"Unknown","startTime":40.68,"endTime":43.77,"body":"definitely share the show."},{"speaker":"Unknown","startTime":40.68,"endTime":43.77,"body":"Because then the day people"},{"speaker":"Unknown","startTime":43.77,"endTime":47.13,"body":"struggle right now, and"},{"speaker":"Unknown","startTime":43.77,"endTime":47.13,"body":"particularly stuck behind the"},{"speaker":"Unknown","startTime":47.13,"endTime":50.88,"body":"screens, you know, you're you're"},{"speaker":"Unknown","startTime":47.13,"endTime":50.88,"body":"on your phone, and everything's"},{"speaker":"Unknown","startTime":50.88,"endTime":54.48,"body":"internally rotates, your"},{"speaker":"Unknown","startTime":50.88,"endTime":54.48,"body":"shoulders are always in inward"},{"speaker":"Unknown","startTime":54.48,"endTime":58.68,"body":"rotation. And we want to go"},{"speaker":"Unknown","startTime":54.48,"endTime":58.68,"body":"through a number of different"},{"speaker":"Unknown","startTime":58.71,"endTime":62.34,"body":"dynamic stretches and static"},{"speaker":"Unknown","startTime":58.71,"endTime":62.34,"body":"stretching. So dynamic stretches"},{"speaker":"Unknown","startTime":62.43,"endTime":66.36,"body":"help to kind of loosen the"},{"speaker":"Unknown","startTime":62.43,"endTime":66.36,"body":"shoulders up, a static stretches"},{"speaker":"Unknown","startTime":66.51,"endTime":71.28,"body":"helped to really get into but"},{"speaker":"Unknown","startTime":66.51,"endTime":71.28,"body":"it's more of a sticking Hold on"},{"speaker":"Unknown","startTime":71.28,"endTime":74.46,"body":"a muscle so that we can get"},{"speaker":"Unknown","startTime":71.28,"endTime":74.46,"body":"deeper into that muscle helping"},{"speaker":"Unknown","startTime":74.46,"endTime":77.52,"body":"to also open that shoulder up,"},{"speaker":"Unknown","startTime":74.46,"endTime":77.52,"body":"fellas, you guys know, we're"},{"speaker":"Unknown","startTime":77.52,"endTime":81.18,"body":"going through the stretches, you"},{"speaker":"Unknown","startTime":77.52,"endTime":81.18,"body":"also have to strengthen the"},{"speaker":"Unknown","startTime":81.18,"endTime":86.13,"body":"muscles that are loose. And the"},{"speaker":"Unknown","startTime":81.18,"endTime":86.13,"body":"reason you have poor posture is"},{"speaker":"Unknown","startTime":86.13,"endTime":89.04,"body":"because you have certain muscles"},{"speaker":"Unknown","startTime":86.13,"endTime":89.04,"body":"that are tight, which is pretty"},{"speaker":"Unknown","startTime":89.04,"endTime":93.39,"body":"much your anterior your front of"},{"speaker":"Unknown","startTime":89.04,"endTime":93.39,"body":"your shoulders, and that your"},{"speaker":"Unknown","startTime":93.39,"endTime":98.64,"body":"anterior deltoid, and you also"},{"speaker":"Unknown","startTime":93.39,"endTime":98.64,"body":"have loose rhomboids on the back"},{"speaker":"Unknown","startTime":98.64,"endTime":102.12,"body":"of your body, like your middle"},{"speaker":"Unknown","startTime":98.64,"endTime":102.12,"body":"part of your back your loose"},{"speaker":"Unknown","startTime":102.24,"endTime":106.56,"body":"rhomboids. So it helps kind of"},{"speaker":"Unknown","startTime":102.24,"endTime":106.56,"body":"like pull yourself forward. So"},{"speaker":"Unknown","startTime":106.62,"endTime":109.83,"body":"I'll show you 10 dynamic"},{"speaker":"Unknown","startTime":106.62,"endTime":109.83,"body":"stretches, I'm gonna show you"},{"speaker":"Unknown","startTime":109.83,"endTime":113.94,"body":"four static stretches. And then"},{"speaker":"Unknown","startTime":109.83,"endTime":113.94,"body":"in another episode, I'll go"},{"speaker":"Unknown","startTime":113.94,"endTime":117.57,"body":"ahead and give you those"},{"speaker":"Unknown","startTime":113.94,"endTime":117.57,"body":"strengthening and exercises to"},{"speaker":"Unknown","startTime":117.57,"endTime":119.97,"body":"help kind of strengthen that up"},{"speaker":"Unknown","startTime":117.57,"endTime":119.97,"body":"as well. All right, like you"},{"speaker":"Unknown","startTime":119.97,"endTime":124.2,"body":"have poor posture, well guess"},{"speaker":"Unknown","startTime":119.97,"endTime":124.2,"body":"what I'm gonna give you 10"},{"speaker":"Unknown","startTime":124.35,"endTime":128.61,"body":"dynamic stretches and 10 static"},{"speaker":"Unknown","startTime":124.35,"endTime":128.61,"body":"stretches that's going to"},{"speaker":"Unknown","startTime":128.67,"endTime":134.58,"body":"improve your posture and open"},{"speaker":"Unknown","startTime":128.67,"endTime":134.58,"body":"your shoulder with this upper"},{"speaker":"Unknown","startTime":134.58,"endTime":138.42,"body":"body stretching routine. Okay,"},{"speaker":"Unknown","startTime":134.58,"endTime":138.42,"body":"so we're gonna do 10 dynamic"},{"speaker":"Unknown","startTime":138.42,"endTime":141.78,"body":"stretches, these are just"},{"speaker":"Unknown","startTime":138.42,"endTime":141.78,"body":"mobility motions to help kind of"},{"speaker":"Unknown","startTime":141.78,"endTime":146.19,"body":"improve your range of motion. So"},{"speaker":"Unknown","startTime":141.78,"endTime":146.19,"body":"there were four, we could do the"},{"speaker":"Unknown","startTime":146.19,"endTime":150.63,"body":"static stretches, which is to"},{"speaker":"Unknown","startTime":146.19,"endTime":150.63,"body":"elongate the muscle, so that way"},{"speaker":"Unknown","startTime":150.63,"endTime":155.7,"body":"you can get it back to relax and"},{"speaker":"Unknown","startTime":150.63,"endTime":155.7,"body":"release the tension in certain"},{"speaker":"Unknown","startTime":155.7,"endTime":158.64,"body":"areas. That way you can"},{"speaker":"Unknown","startTime":155.7,"endTime":158.64,"body":"strengthen certain areas that"},{"speaker":"Unknown","startTime":158.64,"endTime":162.6,"body":"are relaxed, okay? Because"},{"speaker":"Unknown","startTime":158.64,"endTime":162.6,"body":"that's kind of what goes on,"},{"speaker":"Unknown","startTime":162.78,"endTime":166.2,"body":"have poor posture. So let's get"},{"speaker":"Unknown","startTime":162.78,"endTime":166.2,"body":"right in. So we're gonna start"},{"speaker":"Unknown","startTime":166.2,"endTime":170.07,"body":"off, and it's gonna sound simple"},{"speaker":"Unknown","startTime":166.2,"endTime":170.07,"body":"at first, because we're gonna"},{"speaker":"Unknown","startTime":170.07,"endTime":172.71,"body":"start and it's gonna move into a"},{"speaker":"Unknown","startTime":170.07,"endTime":172.71,"body":"more of a progression. It's not"},{"speaker":"Unknown","startTime":172.71,"endTime":176.64,"body":"like this is like some crazy"},{"speaker":"Unknown","startTime":172.71,"endTime":176.64,"body":"hard stuff. But when done right"},{"speaker":"Unknown","startTime":176.67,"endTime":179.46,"body":"and in the right way, with the"},{"speaker":"Unknown","startTime":176.67,"endTime":179.46,"body":"right repetition, you're going"},{"speaker":"Unknown","startTime":179.46,"endTime":183.57,"body":"to get what you're looking for."},{"speaker":"Unknown","startTime":179.46,"endTime":183.57,"body":"Okay? So head circles, we're"},{"speaker":"Unknown","startTime":183.57,"endTime":188.97,"body":"going to do five repetitions in"},{"speaker":"Unknown","startTime":183.57,"endTime":188.97,"body":"the one direction and five"},{"speaker":"Unknown","startTime":188.97,"endTime":194.64,"body":"repetitions, in the opposite"},{"speaker":"Unknown","startTime":188.97,"endTime":194.64,"body":"direction. Okay, and we're going"},{"speaker":"Unknown","startTime":194.64,"endTime":199.02,"body":"to head turn to your skin, take"},{"speaker":"Unknown","startTime":194.64,"endTime":199.02,"body":"your head, stand nice and tall."},{"speaker":"Unknown","startTime":199.29,"endTime":204.63,"body":"Her interior left scars, you can"},{"speaker":"Unknown","startTime":199.29,"endTime":204.63,"body":"come back around 20 To the"},{"speaker":"Unknown","startTime":204.63,"endTime":209.97,"body":"right, as far as you can. Okay,"},{"speaker":"Unknown","startTime":204.63,"endTime":209.97,"body":"same thing, five repetitions"},{"speaker":"Unknown","startTime":210.36,"endTime":215.58,"body":"each way. This is to help kind"},{"speaker":"Unknown","startTime":210.36,"endTime":215.58,"body":"of loosen up your tracks, okay,"},{"speaker":"Unknown","startTime":215.58,"endTime":219.06,"body":"so where your neck ties into"},{"speaker":"Unknown","startTime":215.58,"endTime":219.06,"body":"your shoulders. Okay, the next"},{"speaker":"Unknown","startTime":219.06,"endTime":222.36,"body":"one we're going to do is going"},{"speaker":"Unknown","startTime":219.06,"endTime":222.36,"body":"to be shoulder rolling. So your"},{"speaker":"Unknown","startTime":222.36,"endTime":229.44,"body":"roll your shoulders forward."},{"speaker":"Unknown","startTime":222.36,"endTime":229.44,"body":"five reps, nice, big rolls, and"},{"speaker":"Unknown","startTime":229.44,"endTime":234.51,"body":"enrolling them backwards."},{"speaker":"Unknown","startTime":229.44,"endTime":234.51,"body":"Thanks, five reps, try feel your"},{"speaker":"Unknown","startTime":234.51,"endTime":239.31,"body":"chest opening up trying to open"},{"speaker":"Unknown","startTime":234.51,"endTime":239.31,"body":"those shoulder blades up. Really"},{"speaker":"Unknown","startTime":239.31,"endTime":242.64,"body":"getting into it by repetition."},{"speaker":"Unknown","startTime":239.31,"endTime":242.64,"body":"Okay, the next one we're going"},{"speaker":"Unknown","startTime":242.64,"endTime":247.44,"body":"to do is grabbing resistance"},{"speaker":"Unknown","startTime":242.64,"endTime":247.44,"body":"fan. I like to grab this on the"},{"speaker":"Unknown","startTime":247.47,"endTime":252.99,"body":"end shall wrap your hand with"},{"speaker":"Unknown","startTime":247.47,"endTime":252.99,"body":"it. Sandy on the other side, and"},{"speaker":"Unknown","startTime":252.99,"endTime":256.02,"body":"wrap your hand with it, she"},{"speaker":"Unknown","startTime":252.99,"endTime":256.02,"body":"feels like you could do more"},{"speaker":"Unknown","startTime":256.14,"endTime":258.99,"body":"because we're gonna go over your"},{"speaker":"Unknown","startTime":256.14,"endTime":258.99,"body":"head with the band towards your"},{"speaker":"Unknown","startTime":258.99,"endTime":264.66,"body":"butt up and over towards your"},{"speaker":"Unknown","startTime":258.99,"endTime":264.66,"body":"front. So I take one more loop."},{"speaker":"Unknown","startTime":266.58,"endTime":270.96,"body":"Put your hand five each way. The"},{"speaker":"Unknown","startTime":266.58,"endTime":270.96,"body":"next we're gonna do is gonna be"},{"speaker":"Unknown","startTime":270.96,"endTime":274.17,"body":"kind of fun. This is around the"},{"speaker":"Unknown","startTime":270.96,"endTime":274.17,"body":"World Series, taking your right"},{"speaker":"Unknown","startTime":274.17,"endTime":277.41,"body":"hand up over and around your"},{"speaker":"Unknown","startTime":274.17,"endTime":277.41,"body":"head still holding on to that"},{"speaker":"Unknown","startTime":277.41,"endTime":282.27,"body":"resistance band and then chasing"},{"speaker":"Unknown","startTime":277.41,"endTime":282.27,"body":"it with your left hand. You're"},{"speaker":"Unknown","startTime":282.27,"endTime":286.98,"body":"gonna do five in that direction."},{"speaker":"Unknown","startTime":282.27,"endTime":286.98,"body":"They're gonna come back around,"},{"speaker":"Unknown","startTime":287.01,"endTime":291.0,"body":"not your left hand is first one"},{"speaker":"Unknown","startTime":287.01,"endTime":291.0,"body":"over your head and behind it and"},{"speaker":"Unknown","startTime":291.0,"endTime":296.94,"body":"shaking with a right eye with"},{"speaker":"Unknown","startTime":291.0,"endTime":296.94,"body":"that one. The next we're gonna"},{"speaker":"Unknown","startTime":296.94,"endTime":299.7,"body":"do I'm gonna loop one more time"},{"speaker":"Unknown","startTime":296.94,"endTime":299.7,"body":"on my hands. We're gonna do a"},{"speaker":"Unknown","startTime":299.7,"endTime":305.76,"body":"check expanders to just opening"},{"speaker":"Unknown","startTime":299.7,"endTime":305.76,"body":"your chest up, driving those"},{"speaker":"Unknown","startTime":305.76,"endTime":309.42,"body":"hands straight out to the side"},{"speaker":"Unknown","startTime":305.76,"endTime":309.42,"body":"and back and squeezing your"},{"speaker":"Unknown","startTime":309.42,"endTime":315.45,"body":"rhomboids. Also, as you're"},{"speaker":"Unknown","startTime":309.42,"endTime":315.45,"body":"stretching your chest and"},{"speaker":"Unknown","startTime":315.45,"endTime":320.34,"body":"squeezing your rhomboids, same"},{"speaker":"Unknown","startTime":315.45,"endTime":320.34,"body":"thing, five repetitions. So"},{"speaker":"Unknown","startTime":320.34,"endTime":322.98,"body":"we're gonna put the band"},{"speaker":"Unknown","startTime":320.34,"endTime":322.98,"body":"resistance band, Thera band,"},{"speaker":"Unknown","startTime":322.98,"endTime":326.22,"body":"wherever you want to call it"},{"speaker":"Unknown","startTime":322.98,"endTime":326.22,"body":"down. For Class your hands in"},{"speaker":"Unknown","startTime":326.22,"endTime":330.69,"body":"front of you, you're gonna roll"},{"speaker":"Unknown","startTime":326.22,"endTime":330.69,"body":"your shoulder and head forward"},{"speaker":"Unknown","startTime":330.69,"endTime":334.83,"body":"and down, stretching your back"},{"speaker":"Unknown","startTime":330.69,"endTime":334.83,"body":"and shoulders forward, and then"},{"speaker":"Unknown","startTime":334.83,"endTime":339.63,"body":"pull them back and open them out"},{"speaker":"Unknown","startTime":334.83,"endTime":339.63,"body":"and pull your almost like you're"},{"speaker":"Unknown","startTime":339.63,"endTime":343.71,"body":"trying to pull your hand from"},{"speaker":"Unknown","startTime":339.63,"endTime":343.71,"body":"unclasp to one another. And it's"},{"speaker":"Unknown","startTime":343.71,"endTime":346.59,"body":"once you feel like you're just"},{"speaker":"Unknown","startTime":343.71,"endTime":346.59,"body":"separating your shoulders"},{"speaker":"Unknown","startTime":346.59,"endTime":351.03,"body":"straight out, okay, roll backs,"},{"speaker":"Unknown","startTime":346.59,"endTime":351.03,"body":"pulling your hands over those"},{"speaker":"Unknown","startTime":351.03,"endTime":354.09,"body":"shoulder stretching straight"},{"speaker":"Unknown","startTime":351.03,"endTime":354.09,"body":"out, and then rolling them back"},{"speaker":"Unknown","startTime":354.09,"endTime":358.74,"body":"forward. And then open them up,"},{"speaker":"Unknown","startTime":354.09,"endTime":358.74,"body":"stretching them out, pull your"},{"speaker":"Unknown","startTime":358.74,"endTime":363.93,"body":"hands apart, same thing, five"},{"speaker":"Unknown","startTime":358.74,"endTime":363.93,"body":"repetitions of this as well. All"},{"speaker":"Unknown","startTime":363.93,"endTime":367.8,"body":"right, I do have a bar here"},{"speaker":"Unknown","startTime":363.93,"endTime":367.8,"body":"right behind me. So I'm going to"},{"speaker":"Unknown","startTime":367.8,"endTime":372.03,"body":"turn around, put my hands on the"},{"speaker":"Unknown","startTime":367.8,"endTime":372.03,"body":"bar feeder directly underneath"},{"speaker":"Unknown","startTime":372.03,"endTime":377.46,"body":"my shoulders, and to lean back,"},{"speaker":"Unknown","startTime":372.03,"endTime":377.46,"body":"let my shoulder stretch forward,"},{"speaker":"Unknown","startTime":377.88,"endTime":382.95,"body":"and then almost like I'm pushing"},{"speaker":"Unknown","startTime":377.88,"endTime":382.95,"body":"in, and let my shoulders push"},{"speaker":"Unknown","startTime":382.98,"endTime":387.81,"body":"back and down. And then relax"},{"speaker":"Unknown","startTime":382.98,"endTime":387.81,"body":"and pull forward, leaning back."},{"speaker":"Unknown","startTime":389.55,"endTime":399.12,"body":"And then push him back down."},{"speaker":"Unknown","startTime":389.55,"endTime":399.12,"body":"Same thing, five repetitions"},{"speaker":"Unknown","startTime":399.18,"endTime":403.77,"body":"each direction. The next one I"},{"speaker":"Unknown","startTime":399.18,"endTime":403.77,"body":"do, don't be going against the"},{"speaker":"Unknown","startTime":403.77,"endTime":409.44,"body":"wall here. You want your feet"},{"speaker":"Unknown","startTime":403.77,"endTime":409.44,"body":"out from the wall about six,"},{"speaker":"Unknown","startTime":409.44,"endTime":415.41,"body":"eight inches. You put your hands"},{"speaker":"Unknown","startTime":409.44,"endTime":415.41,"body":"up over your head. Just drag"},{"speaker":"Unknown","startTime":415.44,"endTime":420.06,"body":"your knuckles down the wall."},{"speaker":"Unknown","startTime":415.44,"endTime":420.06,"body":"Taking your elbows, turning your"},{"speaker":"Unknown","startTime":420.06,"endTime":423.69,"body":"upper body into a w. So just"},{"speaker":"Unknown","startTime":420.06,"endTime":423.69,"body":"kind of driving those elbows"},{"speaker":"Unknown","startTime":423.69,"endTime":426.48,"body":"down, trying to keep your"},{"speaker":"Unknown","startTime":423.69,"endTime":426.48,"body":"knuckles up on the wall, going"},{"speaker":"Unknown","startTime":426.48,"endTime":431.91,"body":"straight back over your head"},{"speaker":"Unknown","startTime":426.48,"endTime":431.91,"body":"down squeezing your lats and"},{"speaker":"Unknown","startTime":432.3,"endTime":435.51,"body":"rhomboids trying to keep your"},{"speaker":"Unknown","startTime":432.3,"endTime":435.51,"body":"back up against the wall,"},{"speaker":"Unknown","startTime":435.51,"endTime":437.97,"body":"keeping your knuckles on the"},{"speaker":"Unknown","startTime":435.51,"endTime":437.97,"body":"wall. Same thing, five"},{"speaker":"Unknown","startTime":437.97,"endTime":441.36,"body":"repetitions, okay. And the last"},{"speaker":"Unknown","startTime":437.97,"endTime":441.36,"body":"one you got to do for the"},{"speaker":"Unknown","startTime":441.39,"endTime":445.77,"body":"dynamic stretches as you're just"},{"speaker":"Unknown","startTime":441.39,"endTime":445.77,"body":"slap your hands in front and"},{"speaker":"Unknown","startTime":445.77,"endTime":455.67,"body":"behind five each way is trying"},{"speaker":"Unknown","startTime":445.77,"endTime":455.67,"body":"to get her shoulder opened up."},{"speaker":"Unknown","startTime":455.82,"endTime":461.61,"body":"Okay. So those were our 10"},{"speaker":"Unknown","startTime":455.82,"endTime":461.61,"body":"dynamic stretches. Now we're"},{"speaker":"Unknown","startTime":461.61,"endTime":464.25,"body":"gonna go into our static"},{"speaker":"Unknown","startTime":461.61,"endTime":464.25,"body":"stretches. Okay, so now they're"},{"speaker":"Unknown","startTime":464.25,"endTime":468.93,"body":"loosened up, you can go through"},{"speaker":"Unknown","startTime":464.25,"endTime":468.93,"body":"that once or even twice more, I"},{"speaker":"Unknown","startTime":468.93,"endTime":472.83,"body":"really wouldn't do more than"},{"speaker":"Unknown","startTime":468.93,"endTime":472.83,"body":"three times. But you can do it"},{"speaker":"Unknown","startTime":472.83,"endTime":475.68,"body":"multiple times through the day"},{"speaker":"Unknown","startTime":472.83,"endTime":475.68,"body":"as well. All right, now it's"},{"speaker":"Unknown","startTime":475.68,"endTime":478.38,"body":"time for our static stretching,"},{"speaker":"Unknown","startTime":475.68,"endTime":478.38,"body":"static stretching is trying to"},{"speaker":"Unknown","startTime":478.38,"endTime":481.71,"body":"elongate the muscles. Now we"},{"speaker":"Unknown","startTime":478.38,"endTime":481.71,"body":"don't our dynamic stretches, who"},{"speaker":"Unknown","startTime":481.71,"endTime":485.34,"body":"can loosen them up, got the"},{"speaker":"Unknown","startTime":481.71,"endTime":485.34,"body":"mobility going. Now it's time to"},{"speaker":"Unknown","startTime":485.34,"endTime":488.4,"body":"elongate them. Alright, so we're"},{"speaker":"Unknown","startTime":485.34,"endTime":488.4,"body":"gonna run through 10 of these as"},{"speaker":"Unknown","startTime":488.4,"endTime":491.28,"body":"well. All right, starting off"},{"speaker":"Unknown","startTime":488.4,"endTime":491.28,"body":"super simple, we're gonna start"},{"speaker":"Unknown","startTime":491.28,"endTime":495.06,"body":"off standing where he started"},{"speaker":"Unknown","startTime":491.28,"endTime":495.06,"body":"off also just holding, like"},{"speaker":"Unknown","startTime":495.06,"endTime":498.09,"body":"clasping the back of your"},{"speaker":"Unknown","startTime":495.06,"endTime":498.09,"body":"fingers, taking it onto the back"},{"speaker":"Unknown","startTime":498.09,"endTime":507.75,"body":"of your head. Oh, just sticking"},{"speaker":"Unknown","startTime":498.09,"endTime":507.75,"body":"in holding that typically about"},{"speaker":"Unknown","startTime":507.78,"endTime":511.26,"body":"a second, okay, so eight"},{"speaker":"Unknown","startTime":507.78,"endTime":511.26,"body":"seconds, and I'm gonna do the"},{"speaker":"Unknown","startTime":511.26,"endTime":514.59,"body":"same thing. You can do one of"},{"speaker":"Unknown","startTime":511.26,"endTime":514.59,"body":"two ways, taking your forehead"},{"speaker":"Unknown","startTime":514.59,"endTime":518.88,"body":"pushing it back, or I go"},{"speaker":"Unknown","startTime":514.59,"endTime":518.88,"body":"underneath my jaw and just"},{"speaker":"Unknown","startTime":519.06,"endTime":528.27,"body":"pushing your head upward. Second"},{"speaker":"Unknown","startTime":519.06,"endTime":528.27,"body":"one's gonna be taking your head"},{"speaker":"Unknown","startTime":528.3,"endTime":532.56,"body":"hand on top of your head over"},{"speaker":"Unknown","startTime":528.3,"endTime":532.56,"body":"top, actually and looping out"},{"speaker":"Unknown","startTime":532.56,"endTime":536.67,"body":"the other side. So my right arm"},{"speaker":"Unknown","startTime":532.56,"endTime":536.67,"body":"is going to grab almost overtop"},{"speaker":"Unknown","startTime":536.67,"endTime":540.57,"body":"and towards the left side of my"},{"speaker":"Unknown","startTime":536.67,"endTime":540.57,"body":"head, and you're trying to drop"},{"speaker":"Unknown","startTime":540.93,"endTime":547.8,"body":"your left shoulder down at the"},{"speaker":"Unknown","startTime":540.93,"endTime":547.8,"body":"same time as pulling your head"},{"speaker":"Unknown","startTime":548.94,"endTime":563.52,"body":"towards your right shoulder. A"},{"speaker":"Unknown","startTime":548.94,"endTime":563.52,"body":"second and then switching just"},{"speaker":"Unknown","startTime":563.52,"endTime":568.17,"body":"like I said, the dynamic"},{"speaker":"Unknown","startTime":563.52,"endTime":568.17,"body":"stretches is to help relax your"},{"speaker":"Unknown","startTime":568.17,"endTime":578.28,"body":"traps get your shoulders moving"},{"speaker":"Unknown","startTime":568.17,"endTime":578.28,"body":"and stretch so that we can get"},{"speaker":"Unknown","startTime":578.28,"endTime":581.31,"body":"the mobility and then also your"},{"speaker":"Unknown","startTime":578.28,"endTime":581.31,"body":"posture correctly. All right,"},{"speaker":"Unknown","startTime":581.31,"endTime":586.56,"body":"the next one, pretty much three"},{"speaker":"Unknown","startTime":581.31,"endTime":586.56,"body":"and one is going to be a chest"},{"speaker":"Unknown","startTime":586.56,"endTime":591.45,"body":"anterior deltoid stretch. Your"},{"speaker":"Unknown","startTime":586.56,"endTime":591.45,"body":"take your hand also known as"},{"speaker":"Unknown","startTime":591.45,"endTime":595.98,"body":"like your doorway stretch, okay."},{"speaker":"Unknown","startTime":591.45,"endTime":595.98,"body":"So your hands on doorway or post"},{"speaker":"Unknown","startTime":595.98,"endTime":599.94,"body":"or pole or whatever you have"},{"speaker":"Unknown","startTime":595.98,"endTime":599.94,"body":"wall here take your right foot"},{"speaker":"Unknown","startTime":600.0,"endTime":604.5,"body":"So your right hands on a"},{"speaker":"Unknown","startTime":600.0,"endTime":604.5,"body":"doorway, your right foot forward"},{"speaker":"Unknown","startTime":605.37,"endTime":607.44,"body":"and you're not grasping it,"},{"speaker":"Unknown","startTime":605.37,"endTime":607.44,"body":"you're just kind of like"},{"speaker":"Unknown","startTime":607.44,"endTime":613.26,"body":"relaxing your arm so this gets"},{"speaker":"Unknown","startTime":607.44,"endTime":613.26,"body":"your bicep stretched out, as"},{"speaker":"Unknown","startTime":613.26,"endTime":616.68,"body":"well as your front of your"},{"speaker":"Unknown","startTime":613.26,"endTime":616.68,"body":"shoulder and your anterior"},{"speaker":"Unknown","startTime":616.68,"endTime":620.79,"body":"deltoids. And all into your pec"},{"speaker":"Unknown","startTime":616.68,"endTime":620.79,"body":"major clavicle pectoral."},{"speaker":"Unknown","startTime":621.24,"endTime":628.71,"body":"So just twisting away from your"},{"speaker":"Unknown","startTime":621.24,"endTime":628.71,"body":"body. Not eight seconds, or"},{"speaker":"Unknown","startTime":628.71,"endTime":634.08,"body":"comeback. Now we go down lower."},{"speaker":"Unknown","startTime":628.71,"endTime":634.08,"body":"So and now we'll drop towards"},{"speaker":"Unknown","startTime":634.5,"endTime":639.0,"body":"your hip or thigh, saying legs"},{"speaker":"Unknown","startTime":634.5,"endTime":639.0,"body":"forward."},{"speaker":"Unknown","startTime":640.41,"endTime":644.01,"body":"Just a different angle on that"},{"speaker":"Unknown","startTime":640.41,"endTime":644.01,"body":"shoulder, trying to open that up"},{"speaker":"Unknown","startTime":650.16,"endTime":652.62,"body":"and then the last one is gonna"},{"speaker":"Unknown","startTime":650.16,"endTime":652.62,"body":"be above your shoulder. Okay,"},{"speaker":"Unknown","startTime":653.01,"endTime":658.11,"body":"your arms up nice and high. Same"},{"speaker":"Unknown","startTime":653.01,"endTime":658.11,"body":"thing right foot forward. So"},{"speaker":"Unknown","startTime":658.11,"endTime":663.27,"body":"working that right arm and"},{"speaker":"Unknown","startTime":658.11,"endTime":663.27,"body":"you'll feel the different angles"},{"speaker":"Unknown","startTime":663.27,"endTime":668.55,"body":"you'll feel different muscles"},{"speaker":"Unknown","startTime":663.27,"endTime":668.55,"body":"getting stretched in the front"},{"speaker":"Unknown","startTime":668.55,"endTime":672.51,"body":"of your shoulder, chest."},{"speaker":"Unknown","startTime":668.55,"endTime":672.51,"body":"Especially depending on what"},{"speaker":"Unknown","startTime":672.51,"endTime":673.98,"body":"part of your body is tight."},{"speaker":"Unknown","startTime":676.92,"endTime":680.34,"body":"We're gonna do the same thing"},{"speaker":"Unknown","startTime":676.92,"endTime":680.34,"body":"with the other arm. The left"},{"speaker":"Unknown","startTime":680.34,"endTime":690.42,"body":"foot forward starting off with"},{"speaker":"Unknown","startTime":680.34,"endTime":690.42,"body":"shoulder height trying to open"},{"speaker":"Unknown","startTime":690.42,"endTime":730.59,"body":"that body up and down low we're"},{"speaker":"Unknown","startTime":690.42,"endTime":730.59,"body":"gonna go into our last stretch"},{"speaker":"Unknown","startTime":730.59,"endTime":733.62,"body":"first. So standing is the law"},{"speaker":"Unknown","startTime":730.59,"endTime":733.62,"body":"grant, take"},{"speaker":"Unknown","startTime":733.62,"endTime":738.96,"body":"your arm up over your head,"},{"speaker":"Unknown","startTime":733.62,"endTime":738.96,"body":"reach your hand down your spine,"},{"speaker":"Unknown","startTime":739.47,"endTime":742.83,"body":"here, keep reaching down your"},{"speaker":"Unknown","startTime":739.47,"endTime":742.83,"body":"spine, you're gonna stand about"},{"speaker":"Unknown","startTime":743.88,"endTime":747.12,"body":"three to six inches away from"},{"speaker":"Unknown","startTime":743.88,"endTime":747.12,"body":"the post or wall or whatever"},{"speaker":"Unknown","startTime":747.84,"endTime":753.0,"body":"you're gonna be leaning into."},{"speaker":"Unknown","startTime":747.84,"endTime":753.0,"body":"And the farther you stand, the"},{"speaker":"Unknown","startTime":753.0,"endTime":757.38,"body":"deeper this stretch it will make"},{"speaker":"Unknown","startTime":753.0,"endTime":757.38,"body":"sure your heads pushing that arm"},{"speaker":"Unknown","startTime":757.38,"endTime":765.75,"body":"back. And then also that the"},{"speaker":"Unknown","startTime":757.38,"endTime":765.75,"body":"post or wall pushing it to"},{"speaker":"Unknown","startTime":765.75,"endTime":770.07,"body":"stretch it is leaning in that to"},{"speaker":"Unknown","startTime":765.75,"endTime":770.07,"body":"that to add that extra"},{"speaker":"Unknown","startTime":770.16,"endTime":771.48,"body":"resistance or weight"},{"speaker":"Unknown","startTime":772.53,"endTime":778.98,"body":"to get that deeper stretch."},{"speaker":"Unknown","startTime":772.53,"endTime":778.98,"body":"Okay, and then into the other"},{"speaker":"Unknown","startTime":778.98,"endTime":787.95,"body":"side. Arms over the wall, using"},{"speaker":"Unknown","startTime":778.98,"endTime":787.95,"body":"your head to push it back. Try"},{"speaker":"Unknown","startTime":787.95,"endTime":790.8,"body":"and keep your body nice and"},{"speaker":"Unknown","startTime":787.95,"endTime":790.8,"body":"straight, reaching down your"},{"speaker":"Unknown","startTime":790.8,"endTime":791.43,"body":"spine"},{"speaker":"Unknown","startTime":792.39,"endTime":814.29,"body":"and just leaning into it Okay,"},{"speaker":"Unknown","startTime":792.39,"endTime":814.29,"body":"those are brutal already. Okay."},{"speaker":"Unknown","startTime":815.04,"endTime":819.39,"body":"So, there we go. We're gonna go"},{"speaker":"Unknown","startTime":815.04,"endTime":819.39,"body":"to the floor. And we're gonna go"},{"speaker":"Unknown","startTime":819.39,"endTime":821.16,"body":"into our post delt stretch."},{"speaker":"Unknown","startTime":823.5,"endTime":827.25,"body":"Okay, so you're gonna lay down"},{"speaker":"Unknown","startTime":823.5,"endTime":827.25,"body":"and your hands gonna be across"},{"speaker":"Unknown","startTime":827.25,"endTime":830.88,"body":"your chest or hands, your arms"},{"speaker":"Unknown","startTime":827.25,"endTime":830.88,"body":"across your chest, you're gonna"},{"speaker":"Unknown","startTime":830.88,"endTime":835.44,"body":"lay flat on top of it. So my"},{"speaker":"Unknown","startTime":830.88,"endTime":835.44,"body":"right arm going across my chest,"},{"speaker":"Unknown","startTime":835.77,"endTime":841.17,"body":"up underneath my body laying on"},{"speaker":"Unknown","startTime":835.77,"endTime":841.17,"body":"my stomach. And right left arm"},{"speaker":"Unknown","startTime":841.17,"endTime":845.04,"body":"is gonna be straight over your"},{"speaker":"Unknown","startTime":841.17,"endTime":845.04,"body":"head and just trying to relax"},{"speaker":"Unknown","startTime":847.98,"endTime":859.98,"body":"and stretching the right post,"},{"speaker":"Unknown","startTime":847.98,"endTime":859.98,"body":"though three good long breaths."},{"speaker":"Unknown","startTime":861.21,"endTime":865.83,"body":"Come out of it. Or take that"},{"speaker":"Unknown","startTime":861.21,"endTime":865.83,"body":"same right arm straight out to"},{"speaker":"Unknown","startTime":865.83,"endTime":869.07,"body":"the opposite sides. And as we go"},{"speaker":"Unknown","startTime":865.83,"endTime":869.07,"body":"straight out, away from your"},{"speaker":"Unknown","startTime":869.07,"endTime":874.32,"body":"body, your left hand is going to"},{"speaker":"Unknown","startTime":869.07,"endTime":874.32,"body":"be bent and buyer shoulder,"},{"speaker":"Unknown","startTime":875.49,"endTime":879.06,"body":"hands on the floor, and then"},{"speaker":"Unknown","startTime":875.49,"endTime":879.06,"body":"you're going to hook your left"},{"speaker":"Unknown","startTime":879.06,"endTime":884.85,"body":"leg around. Stretching the front"},{"speaker":"Unknown","startTime":879.06,"endTime":884.85,"body":"of that shoulder out on that"},{"speaker":"Unknown","startTime":884.85,"endTime":894.9,"body":"right arm. Using your left arm"},{"speaker":"Unknown","startTime":884.85,"endTime":894.9,"body":"to kind of push your body to add"},{"speaker":"Unknown","startTime":894.9,"endTime":896.07,"body":"that resistance"},{"speaker":"Unknown","startTime":902.28,"endTime":905.37,"body":"Come out of everything nice and"},{"speaker":"Unknown","startTime":902.28,"endTime":905.37,"body":"slow. All right, go right into"},{"speaker":"Unknown","startTime":905.37,"endTime":909.42,"body":"that left arm now. So left, I'm"},{"speaker":"Unknown","startTime":905.37,"endTime":909.42,"body":"gonna go across your chest, like"},{"speaker":"Unknown","startTime":909.45,"endTime":915.39,"body":"flat on it is your right arm"},{"speaker":"Unknown","startTime":909.45,"endTime":915.39,"body":"going straight up over your head"},{"speaker":"Unknown","startTime":922.47,"endTime":926.91,"body":"just relaxing, stretching the"},{"speaker":"Unknown","startTime":922.47,"endTime":926.91,"body":"back or post out of that left"},{"speaker":"Unknown","startTime":927.87,"endTime":928.38,"body":"shoulder"},{"speaker":"Unknown","startTime":933.66,"endTime":941.4,"body":"coming out of it, taking it all"},{"speaker":"Unknown","startTime":933.66,"endTime":941.4,"body":"the way out to the away from"},{"speaker":"Unknown","startTime":941.4,"endTime":947.52,"body":"your body now, right next to"},{"speaker":"Unknown","startTime":941.4,"endTime":947.52,"body":"your shoulder on the floor. Look"},{"speaker":"Unknown","startTime":947.52,"endTime":950.1,"body":"in that right leg over top and"},{"speaker":"Unknown","startTime":947.52,"endTime":950.1,"body":"across, rolling"},{"speaker":"Unknown","startTime":951.03,"endTime":958.41,"body":"over that shoulder. And using my"},{"speaker":"Unknown","startTime":951.03,"endTime":958.41,"body":"right arm now to push stretch"},{"speaker":"Unknown","startTime":974.76,"endTime":981.66,"body":"all right. Let's all feel"},{"speaker":"Unknown","startTime":974.76,"endTime":981.66,"body":"fantastic so far. Right. All"},{"speaker":"Unknown","startTime":981.66,"endTime":985.44,"body":"right. So the next one we're"},{"speaker":"Unknown","startTime":981.66,"endTime":985.44,"body":"gonna do so now that we're off"},{"speaker":"Unknown","startTime":985.44,"endTime":985.98,"body":"the ground."},{"speaker":"Unknown","startTime":987.15,"endTime":990.87,"body":"So those were two down there."},{"speaker":"Unknown","startTime":987.15,"endTime":990.87,"body":"Now we're gonna go into a Hey."},{"speaker":"Unknown","startTime":991.38,"endTime":995.7,"body":"So to help with, you know,"},{"speaker":"Unknown","startTime":991.38,"endTime":995.7,"body":"pulling your shoulders upward."},{"speaker":"Unknown","startTime":996.21,"endTime":1001.58,"body":"So holding that bar nice and"},{"speaker":"Unknown","startTime":996.21,"endTime":1001.58,"body":"tight. And then just trying to"},{"speaker":"Unknown","startTime":1001.58,"endTime":1007.25,"body":"relax your hips and let your"},{"speaker":"Unknown","startTime":1001.58,"endTime":1007.25,"body":"body kind of hang down, pulling"},{"speaker":"Unknown","startTime":1007.25,"endTime":1011.48,"body":"your shoulders up. If you feel"},{"speaker":"Unknown","startTime":1007.25,"endTime":1011.48,"body":"like you can't hang from a pull"},{"speaker":"Unknown","startTime":1011.48,"endTime":1014.66,"body":"up bar, and you have your feet"},{"speaker":"Unknown","startTime":1011.48,"endTime":1014.66,"body":"on the ground, I strongly"},{"speaker":"Unknown","startTime":1014.66,"endTime":1017.09,"body":"suggest keep your feet on the"},{"speaker":"Unknown","startTime":1014.66,"endTime":1017.09,"body":"ground. The thing I want to do"},{"speaker":"Unknown","startTime":1017.09,"endTime":1022.31,"body":"this singular arm was kind of"},{"speaker":"Unknown","startTime":1017.09,"endTime":1022.31,"body":"like relax your legs, and just"},{"speaker":"Unknown","startTime":1022.31,"endTime":1029.66,"body":"let that shoulder stretch. Out"},{"speaker":"Unknown","startTime":1022.31,"endTime":1029.66,"body":"also stretching that lat out."},{"speaker":"Unknown","startTime":1030.71,"endTime":1044.42,"body":"Same thing these are all our"},{"speaker":"Unknown","startTime":1030.71,"endTime":1044.42,"body":"static stretches. Okay, the next"},{"speaker":"Unknown","startTime":1044.42,"endTime":1049.28,"body":"one. And the last one is almost"},{"speaker":"Unknown","startTime":1044.42,"endTime":1049.28,"body":"like a farmer carry so you're"},{"speaker":"Unknown","startTime":1049.28,"endTime":1053.42,"body":"doing a dead hang also, lets the"},{"speaker":"Unknown","startTime":1049.28,"endTime":1053.42,"body":"opposite way. So the biggest"},{"speaker":"Unknown","startTime":1053.42,"endTime":1056.0,"body":"thing you could do this"},{"speaker":"Unknown","startTime":1053.42,"endTime":1056.0,"body":"standing, I like to do it"},{"speaker":"Unknown","startTime":1056.0,"endTime":1060.62,"body":"seated. So I feel like you get a"},{"speaker":"Unknown","startTime":1056.0,"endTime":1060.62,"body":"little bit better of a stretch"},{"speaker":"Unknown","startTime":1060.92,"endTime":1065.42,"body":"in it. So you're gonna grab some"},{"speaker":"Unknown","startTime":1060.92,"endTime":1065.42,"body":"dumbbells. Like I said, you can"},{"speaker":"Unknown","startTime":1065.42,"endTime":1069.35,"body":"do standing, seated. You're"},{"speaker":"Unknown","startTime":1065.42,"endTime":1069.35,"body":"sitting nice and tall, shoulders"},{"speaker":"Unknown","startTime":1069.35,"endTime":1073.13,"body":"back. And then just let the"},{"speaker":"Unknown","startTime":1069.35,"endTime":1073.13,"body":"weight of the dumbbells. Pull"},{"speaker":"Unknown","startTime":1073.13,"endTime":1083.33,"body":"those shoulders down. Let them"},{"speaker":"Unknown","startTime":1073.13,"endTime":1083.33,"body":"relax. As you take the breasts"},{"speaker":"Unknown","startTime":1083.36,"endTime":1085.97,"body":"of your few home stretch a"},{"speaker":"Unknown","startTime":1083.36,"endTime":1085.97,"body":"little further, further further."},{"speaker":"Unknown","startTime":1088.4,"endTime":1096.02,"body":"Away from awesome, it's dropping"},{"speaker":"Unknown","startTime":1088.4,"endTime":1096.02,"body":"those weights. All right. So"},{"speaker":"Unknown","startTime":1096.02,"endTime":1102.2,"body":"hopefully, you guys have enjoyed"},{"speaker":"Unknown","startTime":1096.02,"endTime":1102.2,"body":"the 10 dynamic stretches and 10"},{"speaker":"Unknown","startTime":1102.2,"endTime":1106.64,"body":"static stretches to help loosen"},{"speaker":"Unknown","startTime":1102.2,"endTime":1106.64,"body":"that body up, loosen the"},{"speaker":"Unknown","startTime":1106.64,"endTime":1111.53,"body":"shoulders up, help open those"},{"speaker":"Unknown","startTime":1106.64,"endTime":1111.53,"body":"shoulders, and also improve your"},{"speaker":"Unknown","startTime":1111.53,"endTime":1115.61,"body":"posture. Don't forget, like I"},{"speaker":"Unknown","startTime":1111.53,"endTime":1115.61,"body":"said, you're going to also need"},{"speaker":"Unknown","startTime":1115.61,"endTime":1120.77,"body":"to do strengthening exercises."},{"speaker":"Unknown","startTime":1115.61,"endTime":1120.77,"body":"Okay, so strengthening exercises"},{"speaker":"Unknown","startTime":1120.77,"endTime":1125.0,"body":"now that you have, you know,"},{"speaker":"Unknown","startTime":1120.77,"endTime":1125.0,"body":"warmed up your shoulders, loosen"},{"speaker":"Unknown","startTime":1125.0,"endTime":1128.15,"body":"up your shoulders, elongated"},{"speaker":"Unknown","startTime":1125.0,"endTime":1128.15,"body":"those muscles, corrected any"},{"speaker":"Unknown","startTime":1128.15,"endTime":1132.8,"body":"imbalances. Now you want to make"},{"speaker":"Unknown","startTime":1128.15,"endTime":1132.8,"body":"sure you're strengthening the"},{"speaker":"Unknown","startTime":1132.83,"endTime":1136.88,"body":"opposite muscles which are"},{"speaker":"Unknown","startTime":1132.83,"endTime":1136.88,"body":"tight. So typically, when your"},{"speaker":"Unknown","startTime":1136.88,"endTime":1140.51,"body":"posture is bad, the front of"},{"speaker":"Unknown","startTime":1136.88,"endTime":1140.51,"body":"your shoulders, chest is super"},{"speaker":"Unknown","startTime":1140.51,"endTime":1143.39,"body":"tight. And that's why we worked"},{"speaker":"Unknown","startTime":1140.51,"endTime":1143.39,"body":"on, you know, loosening all that"},{"speaker":"Unknown","startTime":1143.39,"endTime":1148.91,"body":"up. Now you want to strengthen"},{"speaker":"Unknown","startTime":1143.39,"endTime":1148.91,"body":"your rhomboids to the upper part"},{"speaker":"Unknown","startTime":1148.91,"endTime":1152.66,"body":"of your back and you want to"},{"speaker":"Unknown","startTime":1148.91,"endTime":1152.66,"body":"help open those shoulders. So"},{"speaker":"Unknown","startTime":1152.66,"endTime":1158.75,"body":"working like your double use"},{"speaker":"Unknown","startTime":1152.66,"endTime":1158.75,"body":"your why's your rose, face"},{"speaker":"Unknown","startTime":1158.75,"endTime":1162.02,"body":"pools, all those types of"},{"speaker":"Unknown","startTime":1158.75,"endTime":1162.02,"body":"motions to help with your"},{"speaker":"Unknown","startTime":1162.02,"endTime":1165.77,"body":"posture. Okay, so hopefully you"},{"speaker":"Unknown","startTime":1162.02,"endTime":1165.77,"body":"guys enjoyed all 10 of those."},{"speaker":"Unknown","startTime":1166.04,"endTime":1170.69,"body":"And those extra added bonus pro"},{"speaker":"Unknown","startTime":1166.04,"endTime":1170.69,"body":"tip there at the end. So if you"},{"speaker":"Unknown","startTime":1170.69,"endTime":1175.58,"body":"haven't yet subscribed, please"},{"speaker":"Unknown","startTime":1170.69,"endTime":1175.58,"body":"subscribe. Also share this"},{"speaker":"Unknown","startTime":1175.58,"endTime":1179.03,"body":"video. So please share the video"},{"speaker":"Unknown","startTime":1175.58,"endTime":1179.03,"body":"as well. There's tons of people"},{"speaker":"Unknown","startTime":1179.03,"endTime":1182.09,"body":"out there that need work on"},{"speaker":"Unknown","startTime":1179.03,"endTime":1182.09,"body":"their posture. These are simple"},{"speaker":"Unknown","startTime":1182.09,"endTime":1185.84,"body":"tests you can do at home, at"},{"speaker":"Unknown","startTime":1182.09,"endTime":1185.84,"body":"your office wherever you're"},{"speaker":"Unknown","startTime":1185.84,"endTime":1188.6,"body":"going to get sweaty, dirty,"},{"speaker":"Unknown","startTime":1185.84,"endTime":1188.6,"body":"nothing so go ahead and"},{"speaker":"Unknown","startTime":1188.6,"endTime":1191.93,"body":"implement these and I will see"},{"speaker":"Unknown","startTime":1188.6,"endTime":1191.93,"body":"you in the next video."}]}