Hey guys! Here I am. Lucas. Let’s start the training now. I’m going to start by doing a warm-up training. It’s always important to have the start, the middle and the end of the training. So, I’m going to start now with the warm-up training. I’m going to work my hamstring. I’m going to go down. Walk forward and stretch my whole leg. Walk forward a little bit. Come here. Squeeze my bum. Then, I’m going to walk back. Go up. Only two times. I’m going to go again. Come to here. Now, I’m going to put my knees on the floor. I’m going to flex my feet here. This is important. I will try to rest my bum onto my heels. I’m going to going down here. I’m going to stay here for three seconds. 3, 2, 1. I’m going to attack with my right leg and get back. 3, 2, 1. Then, I’m going to change. One more time with my right leg. Attack, that’s perfect. Let’s change to my left leg. 3, 2, 1. 3, 2, 1. Last one. 3, 2, 1. Here, perfect. Now, I’m going to change legs. Beautiful. I’m going to go up again. Stretch my hamstring. So guys, I’m going to go down again. The same thing I was doing before. I will put my knees on the floor. I’m going to put all of my weight towards my bum. You will see. After, I’m doing some push ups. After the push ups, I’m going to work my hammy. Just check this out, OK? So, I am going down. Here, working my hamstrings. All of my weight is towards my bum. Flex my feet. 3, 2, 1. I’m goi ng to come here for push-ups. Slowly. Then, I jump and work my hamstrings a lot. Then, I’m going to go again. Let’s do this two more times. 3, 2, 1. Perfect. One more time. 3, 2, 1. Perfect. Now, I’m going to jump. Then I will be in a frog position. You will see that this will work my groin muscles a lot. I’m going to stretch my groin. Remember, this is the warm-up yeah? So, I’m going to start here and I stay for 3, 2, 1. Open my chest as much as I can and then I’m going to go again. 3, 2, 1. Now I’m going to do the last one. So, it will be 3, 2, 1. Frog jump. Open my chest. Stretch my groin and my adductors as well. After that, I’m going to put my hands in front of my body. Open my chest. Then, I’m going to pulse ten times with my bum. Still stretching. It’s dynamic stretching. It’s very important. So, ten times. After ten times, I’m going up and squeezing my bum. And going down. Only five times. It’s very important that all of your feet stay on the floor. Hold there. Then, you can walk and shake your legs with me. I’m going keep goin g with the warm-up. So, I’m going to do a different warm-up. I really like doing this kind of warm-up because I’m still playing futsal. Futsal is like indoor soccer. For me when I do this warm-up before I play, I feel very good. You can do this warm-up if you play any sport, run or before you start training; it’s good because you feel light afterwards. It looks easy. But when you do it slowly, it’s hard. So, now I’m going to continue my warm-up, OK? So, I’m going to bend one knee. I will bend this knee. This knee I’m going to stretch. So, very simple. OK? I’m going to kick in front. I’m going to work my hamstring. I’m going to do the first one slowly. I’m going to come here and work my hamstring. Balance as well. Then, I’m going down backwards. So, I’m going to work this muscle of this leg. So, I’m going to go up again and then kick. Perfect, let’s change the leg. Let’s go with me, OK? You bend this knee. Stretch this leg. Flex this foot as much as you can. Let’s go up. That’s it. Great job. I did both legs. Now, I’m going to do another warm-up. Actually, t his warm-up can be a training as well. It depends on how fit you are. I always tell the players I train to do this exercise before the game starts. Ten or twenty minutes before the game. So, it’s a good one. I’m going to do it slowly. I’m going to bring my knee up and flex my feet. Bend this knee. Then, I’m going to stretch my leg. Work this muscle here. This one. Then, I’m going down. Touch the floor. Stretch and go. The last one now. Let’s go with me. Stretch your leg as much as you can. Afterwards, you go down, you stay here and hold. Three seconds and let’s change. Great job guys. Let’s go with me, let’s change here. I’m going to go up. I’m going to stretch and then I’m going down. Stretch first and keep your knee in the same line. It’s going to shake a little bit and then you go down. This is important because if I come here and do this… I’m not doing anything. Of course, I’m stretching my leg. But I want to work this muscle. To work this muscle, I need to keep the knee in the same position. After that, I stretch. Your leg will shake a little bit. After, I go down. Two more. Last one guys. Come on, stretch. Hold for three seconds. Beautiful. Great job. To finish the warm-up now. I like this exercise because I’m going forward. Do you know what I mean? I’m going to show you. I’m going to stay like that with my legs. Same position. I start like that and I’m going to go forward. Like a lunge. You are going to take a step forward and then back. When I return, I’m going to come back to the same position. Let’s do it together slowly. The first one with my right leg. I’m going to go forward. Open your chest. A running position. Afterwards, I’m going to get back. Have a look. Same leg, let’s go. Perfect, come on. Let’s go! Two more, come on. Let’s go! The last one. I will come and put my hands here. Go up and down. It should be ninety degrees here. Only five. Get back now. Beautiful, let’s change the leg. You understand yeah? Let’s go! Excellent. Last one. I’m going to come and put my hands here. Fix my hair if you need. If not, I will go up and down. Then, get back. Perfect. For the warm-up we are done. Let’s start the training now.