Try This 30 Minute Workout To Build SAVAGE Strength — Transcript

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1. 0:00If you do any kind of combat sport, you
2. 0:01know you need to be taking your strength
3. 0:03training seriously. A common constraint
4. 0:04that I hear is I don't have enough time
5. 0:06to do my strength work. Now, we can get
6. 0:08tremendous work done by two to three
7. 0:11sessions that will take anywhere between
8. 0:1230 to 45 minutes to get done. And in
9. 0:15this video, I'm going to show you the
10. 0:16exact structure that I would use within
11. 0:18those sessions to get your workout
12. 0:19complete within that 30 to 45-minute
13. 0:21period. We're going to have a look at
14. 0:23what a full-body structure looks like as
15. 0:25well as an upper, lower, and full-body
16. 0:27split. Now, these templates have been
17. 0:28tried and tested by some of the best
18. 0:30jiu-jitsu athletes on the planet. As
19. 0:33long as you're consistent with your
20. 0:35strength training at least two to three
21. 0:37times per week, you can get great work
22. 0:39done within that 30-to-45-minute window.
23. 0:42So, let's get into it. Let's have a look
24. 0:44at where we're going to start. The first
25. 0:45thing we're going to do when we get into
26. 0:46the gym is jump on a machine. Now, we're
27. 0:49going to go for 3 minutes nasal
28. 0:51breathing only. This really sets the
29. 0:53tone for the session. I would use an
30. 0:56Airdyne, a SkiErg, a rower. You could
31. 0:58use any machine that you have available
32. 1:00to you. We're going to work at a hard
33. 1:02pace for that 3 minutes. This is a great
34. 1:04way to not only warm your body
35. 1:06temperature up, but also set yourself
36. 1:08mentally and just get the body moving.
37. 1:10The reason why I really like the
38. 1:11Airdyne, but you could also row or the
39. 1:12ski, is you get that nice rotation,
40. 1:14really good way to warm up the lower
41. 1:16back, the arms, the legs. 3 minutes only
42. 1:19nasal breathing.
43. 1:21Week to week, try and push the pace on
44. 1:23this. When you first start out,
45. 1:25obviously, if you go flat out, you're
46. 1:26going to completely exhaust yourself. If
47. 1:28you're working at an 80 to 90% effort,
48. 1:32week to week, you'll see improvements,
49. 1:34and this is a great way to get yourself
50. 1:36warmed up that I would start every
51. 1:38session with. After you've done your 3
52. 1:40minutes, we're going to move on to some
53. 1:41core work. Training your core directly
54. 1:42is a non-negotiable for any kind of
55. 1:44combat sport. We need some side bending,
56. 1:45we need some flexion and extension, and
57. 1:47we need rotation. A super easy way you
58. 1:50can fit your core work into your
59. 1:51training is do it within [music] the
60. 1:53warm-ups. As this is a great way you can
61. 1:55fit it in, but it's also going to warm
62. 1:56you up for your big main lifts. So,
63. 1:58first thing we're going to do is a side
64. 2:00plank bend. Now, we'll come to the
65. 2:02bench. Either, depending on which level
66. 2:04you're at, this is the easiest level.
67. 2:05Top leg on, bottom leg off. Make sure
68. 2:08shoulders and feet are all in one
69. 2:10straight line. We're going to drop the
70. 2:11hips up and down.
71. 2:13Yep.
72. 2:15This is going to be two sets of 10 reps.
73. 2:17Then,
74. 2:19to to advance this movement, foot on,
75. 2:22foot on, feet on top of each other.
76. 2:25Up and down.
77. 2:26Level three.
78. 2:28Get a dumbbell, place the dumbbell on
79. 2:30the hips.
80. 2:31Bang.
81. 2:32Drop the hips up and down.
82. 2:34Finally, level four and five, we go one
83. 2:36leg.
84. 2:37Again, we can go drop the hips up and
85. 2:39down.
86. 2:41And then we can add load to that to get
87. 2:43that nice
88. 2:45adductor bridge. Now, you're going to do
89. 2:4810 reps each side, and then we're going
90. 2:50to move on straight away into our next
91. 2:52core exercise, which is going to be a
92. 2:53cable rotation. So, for our cable
93. 2:56rotation, remember we only have 30 to 45
94. 2:58minutes to work. So, as soon as you
95. 2:59finish that side bend, we're coming
96. 3:01straight over to the cable machine.
97. 3:02We're going to take a knee up on the
98. 3:04outside cable here. Arms are straight,
99. 3:08hands over each other. We're going to
100. 3:10turn all the way in that direction. So,
101. 3:11I get a big twist.
102. 3:13Bang. Twist.
103. 3:15And this is going to be for eight each
104. 3:18side. All the way in.
105. 3:20Twist. All the way in.
106. 3:22Twist.
107. 3:23What I really like about these exercises
108. 3:25is that they're super scalable.
109. 3:26Obviously, there's many variations we
110. 3:28can choose within side bending and
111. 3:29rotation, but for the purpose of this
112. 3:31video, and you can easily use these
113. 3:33exercises for 6 to 12 weeks and just
114. 3:35progress them week to week.
115. 3:37You can add weight to that. You can make
116. 3:39it easier. Same for this. You can add
117. 3:40weight to it. You can You can make it
118. 3:42heavier.
119. 3:44You get your rotation done. Great
120. 3:46movement patterns to do. So, side bend,
121. 3:48straight into your rotation. As soon as
122. 3:50you finish this, you're back to the side
123. 3:52back to the rotation. That's two sets
124. 3:54done. Now, we're going to move on to our
125. 3:55big compound lifts.
126. 3:57So, now we've finished our warm-up,
127. 3:58we're going to move on to our big
128. 3:59compound lifts. We're going to do a
129. 4:00searcher squat paired with a box jump.
130. 4:02You're going to do your searcher, then
131. 4:04go straight into your box jump, then
132. 4:06we're going to rest 2 minutes. We're
133. 4:07going to do three sets of this.
134. 4:09For the searcher squat, simple, we go
135. 4:11here, elbows underneath the bar. You're
136. 4:13going to go directly in that elbow
137. 4:15crease. Yes, it is going to be
138. 4:16uncomfortable to start with, but in a
139. 4:18matter of weeks, you're going to get
140. 4:19used to it. It's going to be absolutely
141. 4:20fine. So, I go here,
142. 4:22elbow crease, elbow crease,
143. 4:24stand up. You can go facing forward or
144. 4:27facing back. Just for the camera today,
145. 4:28it looks better when I'm facing forward
146. 4:30out of the rack, but either is [music]
147. 4:32fine. I'm here, I squat down,
148. 4:35get my hips below my knees,
149. 4:37stand up. So, I'm going to do my six
150. 4:39reps here. Bang.
151. 4:41Up. Hips go back.
152. 4:44Stand up. Now, a lot of people go, "Oh,
153. 4:46is the searcher squat better than the
154. 4:47back squat? Is it better than the front
155. 4:48squat?" The answer is no.
156. 4:50It's just a squat variation that we can
157. 4:52use. It just happens to be, you know,
158. 4:55happens to put you in a nice upright
159. 4:57position. You get a lot of core work
160. 4:59done, a lot of trunk stability work
161. 5:00through doing heavy searchers.
162. 5:04Same for the back squat. Same for the
163. 5:06front squat. With the back squat, you
164. 5:07could probably load up to be able to
165. 5:09lift heavier weights over time. It's
166. 5:11tremendous.
167. 5:13But the searcher squat is also a very,
168. 5:14very good lift for all grapplers. Then,
169. 5:18so as soon as you finish the searcher,
170. 5:20we're going to move on to our box jump.
171. 5:22Whatever box height you have, we're
172. 5:23going to jump up,
173. 5:25step down, jump up,
174. 5:27step down. Obviously, with the box, you
175. 5:29can make this uh you can increase the
176. 5:31difficulty over time by putting plates
177. 5:34up or more boxes up, trying to get as
178. 5:36high as possible over time.
179. 5:39Now, this method is called contrast
180. 5:40training. You do a heavy lift and you
181. 5:42pair it with an explosive movement.
182. 5:44Really simple way we can get some
183. 5:46plyometric work done within a short
184. 5:48period of time. So, as soon as you
185. 5:50finish that box jump, you're going to
186. 5:51rest anywhere between that minute to
187. 5:532-minute window, and boom, straight back
188. 5:56in. This is going to be [music] three
189. 5:57sets, six reps,
190. 6:00five reps. Keep in mind, you're not
191. 6:02going to go straight to your working
192. 6:04sets right away on the zercher. You're
193. 6:05going to have to do a couple of warm-up
194. 6:06sets, especially if you're extremely
195. 6:08strong. That may take an additional 3 to
196. 6:115 minutes to get done.
197. 6:12Once you've done our three sets with
198. 6:15We're then going to move on to our upper
199. 6:16body movements now, which which is going
200. 6:18to be a push press and a single arm row
201. 6:21variation. So, let's have a look at
202. 6:23those.
203. 6:24The push press is a fantastic
204. 6:26high-velocity movement we can do for our
205. 6:27upper body. We're going to try to lift
206. 6:29the heaviest weight possible in an
207. 6:30explosive manner above our head using
208. 6:33our legs
209. 6:34and upper body together, so we get great
210. 6:37leg drive, great trunk stability work,
211. 6:39obviously great power
212. 6:41coming through this movement. Very
213. 6:43important for any kind of combat sport,
214. 6:45as we're going to be, you know, trying
215. 6:47to produce uh force from the ground up.
216. 6:49Even if you're on a at the bottom
217. 6:51position on the floor, you still have to
218. 6:52use your legs and upper body together in
219. 6:55an explosive manner. So, our push press
220. 6:57here. So, for the grips, I'm just going
221. 6:59to grab slightly outside the width of my
222. 7:01shoulders. I'm going to come underneath
223. 7:02the bar. You can adjust the grips to
224. 7:04what's going to feel most comfortable
225. 7:05for you. In this position, the bar's
226. 7:07almost going to be touching the chest. I
227. 7:09dip the knees. I press violently above
228. 7:12my head. I don't push the head too far
229. 7:14forward. The bar will just go directly
230. 7:18above the middle of the head. Come down.
231. 7:21Dip.
232. 7:22Press. Dip.
233. 7:24Press. Dip. So, you can see I'm really
234. 7:28pushing my legs
235. 7:31through here. So, we're going to do five
236. 7:33reps
237. 7:35on the push press, and then
238. 7:37you're going to go straight into a
239. 7:39single arm row or three-point row,
240. 7:41whatever you want to call it. So, I have
241. 7:42my dumbbell here.
242. 7:44I go to the dumbbell rack.
243. 7:46Stretch the shoulder. Bang.
244. 7:49Pull into the hip.
245. 7:50So, again, we want a nice
246. 7:52explosive movement here. Bang.
247. 7:55Bang.
248. 7:57Eight reps. You can do this for two
249. 7:59sets.
250. 8:01Five reps on the push press,
251. 8:03eight reps on the three-point row,
252. 8:05rest
253. 8:06anywhere between 90 seconds to 2 minutes
254. 8:09between these sets. These are great
255. 8:11movements
256. 8:13as we have to move them the weight fast.
257. 8:15That's what we're going to be thinking
258. 8:15about. Explosive upper body movement,
259. 8:18explosive upper body rowing movement,
260. 8:22and ultimately, we're going to try and
261. 8:23lift heavier weights over time.
262. 8:26So, so far, we've done air bike,
263. 8:29two core movements, a squat,
264. 8:32a jump, push press,
265. 8:34a rowing movement.
266. 8:36We should be looking mid-20s to early
267. 8:3920-minute mark here. Potentially, half
268. 8:41an hour. If you got 45 minutes, you
269. 8:43still got 15 minutes left. If you're
270. 8:45pushed for time, you only got half an
271. 8:46hour, here's what we're going to do
272. 8:48next. We're going to hit a Bulgarian
273. 8:50split squat
274. 8:51paired with our direct arm work. Now,
275. 8:55this is where it's going to get tough.
276. 8:56You've already done a lot of work so
277. 8:58far, but you just got to keep pushing.
278. 8:59We're only going to do one to two sets
279. 9:02of this work.
280. 9:04So, let's have a look at our Bulgarian
281. 9:06split squat. Now, common question,
282. 9:08actually, this is perfect. Some benches
283. 9:11in gyms are just way too high.
284. 9:14So,
285. 9:15the setup for the Bulgarian split squat,
286. 9:17start with the calves on the bench. Just
287. 9:19take like roughly two steps out.
288. 9:22Relax the back foot off the edge. We're
289. 9:24going to squat down
290. 9:26and stand up. This is actually perfect
291. 9:27height for me, but let's say it wasn't.
292. 9:29Let's say the bench is just like a
293. 9:31really weird height. It's too high.
294. 9:34What you'll do in that case is you'll
295. 9:36just step on something. So, you just use
296. 9:37a weight plate or like a one of those
297. 9:40aerobics boxes,
298. 9:42and that will just make that those kind
299. 9:44of like offset the height for you, and
300. 9:46allow you to get into the the range of
301. 9:49motion that you're actually meant to be
302. 9:50in. Now, don't worry so much about your
303. 9:52knee hitting the floor. If you're quite
304. 9:53tall, I want to see your knee hit the
305. 9:55floor. If you have short limbs,
306. 9:57we're just looking for the hip
307. 10:00to go either parallel to the knee or
308. 10:02just below the knee. The deeper,
309. 10:05the better, but we don't want to see
310. 10:06like
311. 10:07that movement, overextending.
312. 10:09Keep nice and upright. Big toe press
313. 10:12press down, down,
314. 10:15and up. This is going to be for each
315. 10:17side on your Bulgarian split squat. Do
316. 10:20one set body weight, and then bang,
317. 10:22you're going to get straight into your
318. 10:24heavy weights, especially if you've only
319. 10:25got one set to do. On this workout, we
320. 10:28have reduced sets.
321. 10:31So,
322. 10:32warm-up set,
323. 10:33maybe another warm-up set, and then
324. 10:35boom, you're straight in. You need to be
325. 10:37working really hard on these sets. At
326. 10:40least 8 to 9 RPE to get the most out of
327. 10:43them. Of course, if you're not feeling
328. 10:46great on that day, this this is why this
329. 10:48is also why we do the 3 minutes at the
330. 10:50start. This will give you a great This
331. 10:52will be a great indicator to how you're
332. 10:54feeling on the day. So many times I've
333. 10:56come to the gym having like, "Oh, I feel
334. 10:58a bit tired today." Get on the 3
335. 11:00minutes,
336. 11:01absolutely smoke it. I'm like, "Nah,
337. 11:03we've got it now. Mentally, I'm locked
338. 11:06in. I know how I'm feeling." But if I
339. 11:07get on that bike,
340. 11:09like this is just
341. 11:10such a slog. I know that for the whole
342. 11:13session, I'm just going to reduce the
343. 11:14intensity a little bit. So, it's a great
344. 11:17That's a a great way to see where see
345. 11:21where we're at, see where we're at
346. 11:22mentally and physically for the session.
347. 11:25But the majority of our sets, especially
348. 11:26the reduced sets, we need to be pushing
349. 11:28them hard. So, we've got our Bulgarian
350. 11:30split squat for each leg, but then as
351. 11:33soon as you finish that,
352. 11:35obviously you're going to be out of
353. 11:36breath. Rest 30 seconds. Then we're
354. 11:39going to come to bicep curls. Bang.
355. 11:42Two sets of 10. One or one to two sets
356. 11:44of 10. Bang, I'm going to hit my 10 reps
357. 11:47right there.
358. 11:50And then
359. 11:51I'm going to go to a cable machine. If
360. 11:52If you're in a public gym, I understand
361. 11:54moving things around trying to get
362. 11:55cables can be a pain in the ass.
363. 11:57You're going to do a tricep extension
364. 12:00or if you don't have access to tricep
365. 12:03extension, you can use the bench that
366. 12:05you were just on
367. 12:07and do skull crushers right here.
368. 12:10Now, with the skull crushers, find a
369. 12:11position that's going to be comfortable
370. 12:12for you. Ideally, I'd say make sure
371. 12:14those elbows are slightly
372. 12:17behind the shoulders down,
373. 12:19extend up. We come down
374. 12:22and extend up. Skull crushers.
375. 12:2510
376. 12:26reps.
377. 12:28Now, depending
378. 12:29on where you're at. And if you don't
379. 12:31even have the bench, obviously you will
380. 12:32have the bench for the Bulgarians, but
381. 12:35you can also just do it on the floor.
382. 12:37Lift the hips up, come down
383. 12:40and extend.
384. 12:41Down in a bridge position.
385. 12:43Extend.
386. 12:45You're going to do that
387. 12:46for one
388. 12:48to two sets
389. 12:49depending on what you've got time for.
390. 12:51Now, this is is such a great way you can
391. 12:54get a really solid workout done.
392. 12:57So right now we actually need to vacate
393. 12:58this gym. We're going to move to Los
394. 13:00Banditos and we're going to finish off
395. 13:01the rest of this video.
396. 13:03So that's day one of our full body
397. 13:05workout. For day two of the full body,
398. 13:08we would start with the same thing. It's
399. 13:093 minutes on a machine, then we'll go
400. 13:12through a loaded side bend, eight reps
401. 13:16each side, and then a landmine rotation,
402. 13:19two sets of eight each side.
403. 13:22You would then do a deadlift.
404. 13:24So you get your deadlift.
405. 13:26Boom.
406. 13:27You're going to do three sets of three
407. 13:30reps and we're going to pair that with a
408. 13:31drop jump. You'll see the drop jump just
409. 13:33there. The drop jump is you take a step
410. 13:35off the block the the block. As soon as
411. 13:38you hit the floor, bang. That's when you
412. 13:41hit as hard as possible and try and get
413. 13:44as high as you can off the floor. So,
414. 13:46you take that step off. Boom. Try to
415. 13:49generate as much force to get up in the
416. 13:51air. That's going to be five reps.
417. 13:53Deadlift [music] straight into your
418. 13:55straight into your drop jump. Rest 90
419. 13:58seconds to 2 minutes.
420. 14:00Straight back in. You repeat that three
421. 14:02sets. For your upper body lift, you're
422. 14:04going to do a incline [music] dumbbell
423. 14:07bench. That's going to be
424. 14:09three uh sorry, two sets of eight reps
425. 14:12and you're going to pair that with a
426. 14:14pull-up, chin-up, or a neutral grip
427. 14:17pull-up. Whatever you Whatever you like.
428. 14:18We're going to do three sets of five
429. 14:21reps. Same scenario. As soon as you
430. 14:23finish your incline bench,
431. 14:25bang. You go and do your chin-ups,
432. 14:26pull-ups, whatever you like.
433. 14:28Bang out five reps, ideally weighting
434. 14:30them. When we're loading them up, we're
435. 14:32going to try and get to at least 50% of
436. 14:34our body weight for those five reps.
437. 14:36That is the goal.
438. 14:37Resting 90 seconds to 2 minutes. Repeat
439. 14:41two times. And then for your accessory
440. 14:43lifts, you're going to do an RDL. Grab
441. 14:45the bar.
442. 14:46Hips go back.
443. 14:48Boom. Coming straight up. You'll see on
444. 14:50the video there. Make sure you use chalk
445. 14:52and lifting straps. You can do three
446. 14:53sets of six with a 3-second negative.
447. 14:56It's going to be one, two, three.
448. 14:59Bang. Coming up. Be disciplined with
449. 15:03that tempo. Remember, when you're doing
450. 15:05an RDL, this is a really This is These
451. 15:07are the cues you need to keep in mind.
452. 15:08You start. Bar stays close to you. Soft
453. 15:11bend in the knees. Look, that knee
454. 15:13position now isn't going to change. I go
455. 15:15hips back, hips back, hips back, hips
456. 15:17back, hips back. Trying to make your
457. 15:19butt as big as possible and that's how
458. 15:21you're really going to get those those
459. 15:23hamstrings working. Big stretch in the
460. 15:25hamstring. Notice when I went for my
461. 15:27hinge movement, my knee position didn't
462. 15:29change. I'm at the bottom position now.
463. 15:32Bang, I'll come back up. Hips go back.
464. 15:34Hips go back. Knee position hasn't
465. 15:36hasn't changed. There I am.
466. 15:39Bang. Six reps, three second tempo.
467. 15:42You're going to pair this with a Zottman
468. 15:44curl. Biceps.
469. 15:46Bang. Turn the hands over.
470. 15:48Back down. Open the hands up. Up. Turn
471. 15:51them over.
472. 15:53Come back down. Three sets of eight.
473. 15:55If you have a dip bar available to you,
474. 15:58you can do three sets of six on dips.
475. 16:02Or again, we can hit
476. 16:04some kind of tricep variation. We can do
477. 16:08rope push-downs, or even skull crushers
478. 16:11again. Maybe try it with a barbell this
479. 16:13time. Try a different variation of your
480. 16:15skull crusher.
481. 16:17That is going to be for 10 reps. So, we
482. 16:19have RDL
483. 16:20three seconds down, six reps. We have
484. 16:23Zottman curl, eight reps. Tricep
485. 16:26variation,
486. 16:2710 reps. You [music] can do one to two
487. 16:29sets of these, depending on how much
488. 16:31time you have available to you. So,
489. 16:33these are two full body workouts that
490. 16:34you can [music] get done within 30 to 45
491. 16:37minutes. Easy. You can [music] easily
492. 16:40follow these programs for six to eight
493. 16:42weeks plus, and keep [music] rinsing out
494. 16:44these gains. For the upper, lower, and
495. 16:47full body splits, we can follow the
496. 16:48exact same protocols. Let's say for the
497. 16:50upper [music] body, we would do the same
498. 16:52thing. Follow the three minutes of nasal
499. 16:54breathing, then we can go to some Lou
500. 16:56raises, two sets [music] of eight reps.
501. 16:59Then we'll go for a bench press. We'll
502. 17:01pair the bench with a rowing variation.
503. 17:04Three sets of, [music] let's say, five
504. 17:06on the bench, three sets of six reps on
505. 17:09the row. Then [music] you could do a
506. 17:11seated overhead press, and then you
507. 17:13could pair that with a pull-up. Two sets
508. 17:16of six reps, three second negative,
509. 17:18>> [music]
510. 17:19>> and then with a pull-up, three sets of
511. 17:20three weighted, and then finish with one
512. 17:23to two sets of bicep tricep work. For
513. 17:26the lower body, as an example, it's 3
514. 17:28[music] minutes core movement core
515. 17:30movement big lower body compound paired
516. 17:33with an explosive jump, [music] maybe
517. 17:35like a
518. 17:36hopping movement, so you could do three
519. 17:38sets of five on the squat, and then we
520. 17:40could pair that with a single leg hop.
521. 17:43Then you could go straight into some
522. 17:45[music] RDLs.
523. 17:46Bang.
524. 17:47Two, three sets of five, six
525. 17:50>> [music]
526. 17:51>> six to eight reps on an RDL. Uh and just
527. 17:54rest in between or do some neck work in
528. 17:56between your RDL. Because we're doing
529. 17:58less less exercises, you could literally
530. 18:01just do either two three sets there or
531. 18:03finish with [music] another one to two
532. 18:05sets of a leg extension and a hamstring
533. 18:07curl. If you want all of this packaged
534. 18:09[music] in the perfect program for you,
535. 18:11check the links below. We have the Matt
536. 18:13Strong 30 to 45-minute express program,
537. 18:17[music]
538. 18:17where you have three full body workouts
539. 18:19that each session will take you anywhere
540. 18:22between that time period to get done.
541. 18:23This is exactly why I made it cuz I got
542. 18:25so many complaints
543. 18:26>> [music]
544. 18:26>> that, you know, strength training takes
545. 18:28a long time. I don't have enough time
546. 18:30for it, so I decided to make [music] the
547. 18:32perfect program for you guys. It is
548. 18:34literally the exact same template we
549. 18:36just went [music] through there. Going
550. 18:37to get all those good quality movements
551. 18:39in. I've also added a conditioning
552. 18:41[music] workout in there once per week,
553. 18:43which can be optional for you if you
554. 18:45have the time [music] available to you.
555. 18:47Now, we have tried and tested this
556. 18:50template with some of the best jiu-jitsu
557. 18:52athletes in the world, [music] people
558. 18:53who have won ADCC trials, IBJJF Worlds,
559. 18:57and competed and won on the world stage,
560. 19:01local tournaments, you [music] name it.
561. 19:02We have thousands of athletes run
562. 19:05through this template and get great
563. 19:06[music] success and great results. So,
564. 19:08make sure you check out all the links
565. 19:10below. We also offer a free 7-day
566. 19:11program. For the free 7-day program,
567. 19:13you'll get three strength training
568. 19:15sessions and two optional conditioning
569. 19:17sessions. These workouts are a little
570. 19:18bit longer, but again, it's a [music]
571. 19:20great place to start. Remember, if you
572. 19:22like this video, make sure you like,
573. 19:24subscribe, so you keep getting this
574. 19:26[music] good content and good knowledge
575. 19:28in. Peace.