Hello my name is
Casio Jones and welcome
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to Action 4 Life.
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Today's segment we are going
to talk about resistant tubing.
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Special tubing you can use
to get a good resistant workout.
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But first let's check out
the segment we did at the spa.
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Where we learn about massages,
how beneficial massages
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can be for us.
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Check this out!
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So Brandy tell me, I'm an active
person and I just got done
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working out and I feel like
my upper back is real tight.
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I was really tense with my
workout in my shoulders and
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upper body and
it is just aching.
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I feel it going up
my back of my neck.
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What would you do? What
do you recommend for me?
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Well when using your upper
body your traps are really to be
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tight so we would come up and
do a few stretches and I will
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be able to tell if he has knots,
which knots built up toxins.
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Collagenous knots.
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So you are saying knots, when
somebody says I have a little
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spot right here that is aching
me, we consider that a knot,
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Correct? You can feel the knot
but the majority of the time
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a knot will cause the
pain, other times it is just a
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tight muscle.
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So you're saying the knot
would cause what we call a
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reflect pain, it would
be here but I feel it in the
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back of my neck? Yes!
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So you will work on the upper
back and the traps to relieve
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it, plus you do very
different techniques.
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Yes, you always start out
with some kind of stretching and
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you also do some compression
to get the muscle warmed up.
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It's like saying hey I'm
coming in and breaking down the
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doors and jumping on it and
slowly start the kneading and
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massaging and it
works all the toxins out.
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It is not uncommon to become
sore after a massage, because
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releasing those toxins.
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It is like if you were
to workout and you get sore
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afterwards it is
the exact same thing.
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A lot of time I was told before
that when you get done with
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a massage you want to drink
water to help flush the toxins
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out of your system.
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Always drink water.
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Sometimes you get this
detoxification, what is being
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released down all the muscle
and you can feel lethargic
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and your head aches,
but by drinking water
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it flushes out, correct?
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Correct, if you have not
had a massage in a while or if
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you have been really stressed
or really working and you get
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a massage, I've had a few
clients been physically sick
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from the massage.
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Okay, so now I have just
got done some leg workouts.
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Show me some stuff that
you do to work on my legs.
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What would you do for
an individual who had done
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a great leg workout?
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We would stretch this
muscle by tilting the foot down.
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That will stretch the
calf muscle and cause a pull up
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here and you can feel it
through the lower back and the
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glutes all the way
up through the foot.
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Then you would actually
do some compression kneading.
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Working on the calves.
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As a massage therapist I
feel the splits in the muscles
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in different areas.
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So the muscles, you are
able to identify by touch the
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different muscles
that is on a person's body?
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Correct? Correct!
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And we are all created with
the same muscles, some of us
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a little more than others,
but they are all the same.
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So you are able to identify
and test where the problem is.
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If I say I have a problem
here you would be able to
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identify it and find where there
is a knot, or something there
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to relieve the
pain, correct? Correct!
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When people walk in you can
usually tell by the way they
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are holding themselves
where they are hurting.
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It is not even necessarily
just people doing working outs,
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it is everyday life.
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It is people at desk
jobs, they get sore neck's.
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Older people in nursing
homes, I have seen my clients
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in a wheelchair and
they are so stiff everywhere.
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And it is a posture from
being in a compressed position.
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A lot of times people are
unaware that a lot of your back
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problems will let you
feel, when you are working at
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a computer you are
in a crunching position.
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Your glutes are tight,
your hamstrings are tight, your
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wrist lock up,
your fingers cramp.
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Most people don't realize
their fingers, I will do and
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massage on male clients,
and they say wow that hurts and
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it feels good at the same time.
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I didn't realize
I was sore there.
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So tell me, different styles
of massage, not all massage
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is the same, no massage
therapy is the same, correct?
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You have what?
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Sport specific massage,
deep tissue, trigger point.
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When people come in and
say they want a therapeutic
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massage I will usually ask
them which kind because therapy
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is different for each person.
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Exactly, it's therapy.
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It's using the technique
of massage to help heal that
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person, or condition.
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Each individual person
has specific needs, wants, and
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feelings and everything is
different with that person.
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Each massage is personalized.
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Personalized, I like that.
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It's personal therapy.
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Brandy thank you so much
for taking the time to explain
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about massage therapy.
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For those of you at home,
if you haven't had a massage
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or you haven't had a
massage in a long time I highly
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recommend you go and get
one because you will feel so
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much better and so rejuvenated.
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Your body will feel
alive and it would help the
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circulation and relieve a
lot of stale muscles that are
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not being reactivated.
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If you don't know where massage
therapy is around you ask
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and I'm sure you'll find one.
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Hey, I don't know about
you but right now I feel like
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somebody getting
a massage right now.
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With me today I have
my good friend Trent.
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Trent, what is up brother?
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How you doing?
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I'm glad you made it
back with us again for
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a great workout.
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Have you ever gotten a massage?
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I have before. It was
awesome, very awesome.
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My brother's a massage therapist
and every now and then I
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get blessed with an opportunity
for him to work on me.
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If you don't get a massage
on a regular basis, I will tell
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you this, go and find a massage
therapist, look in the phone
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book and find one and
help relieve some of the
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stress on your muscles.
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But hey, with
back to our workout.
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We did our warm-up and I
want you to do your warm-up at
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home while we
are doing our story.
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It is a great time to do 3
to 5 minutes of something active
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to get the blood
flowing in your body before
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we start our workout.
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We did ours already, so
were going to do our workout and
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we are going to
do it with tubing.
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The first exercise
we are going to do,
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we are going to do squats.
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Tubing is kind of unique,
this is a different kind,
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this one is like elastic.
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You can feel it, tubing
with a handle on each side.
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It's a great way to
get different resistance
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and intensities.
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You can find what you like
in a few seconds and they are
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very inexpensive but what
you will see today is that it
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is a great way to
have a good workout.
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It's a good simple tool
that you can stick in your bag
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when you travel and take it
with you instead of dumb bells,
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you have your tubing.
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Okay are first segment
will be a squat and let me
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demonstrate, so turn this way.
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Put both your feet in
and Trent is holding that.
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Pick up your position
there and hold it right there.
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Go ahead and sit down
in a squat, and back up.
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Then go to your
shoulder press over your head.
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Now what we are doing
is combining this exercise.
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We are going to work his legs,
his front and back and glutes
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and his shoulders and
triceps and upper back.
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Go ahead and go down again.
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Squat again and press up.
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Excellent, one more time.
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Okay let's go to work.
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I'm going to get my band
out here, I have a knot in mine.
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I apologize people, hang on.
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Here we go, let's go to work.
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Let's knock out
15, are you ready?
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One, two, three,
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four, five, hey Joe can
you come in on this one?
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Take a look at me so when
I'm going through people can
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see that one I'm sitting
down doing my squat, you are
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sitting down like
sitting in a chair.
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You want to set your
glutes back and making 90°
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by sitting down.
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What number is that?
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10 maybe.
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Let's go five more.
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Two, I apologize, sometimes
when I talk I forget where I am.
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One more.
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Excellent, good job,
put them down to the side.
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Now once again we are
going to do our active rest.
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When we get done during the
exercise where we worked our
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muscles, were going to do
something to stimulate our heart
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Today we are going
to do jumping jacks.
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Let's do 25, here we go.
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One, two, three, four,
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five, six, seven, eight,
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nine, 10, you keep going.
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Now if you need to, if you
are having a hard time do them
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modified, just bring
your leg out to the side.
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That way you are moving
but are not putting a whole
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lot of impact on your body.
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Are we there yet? Yeah!
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Our next exercise we are
going to do with our resistant
00:10:03.77\00:10:07.52
tubing, we are going
to go over to the door.
00:10:07.55\00:10:09.38
We are going to do an exercise
called, chest press with
00:10:09.41\00:10:13.79
a lunge and what I want you
to do, we have a door anchor
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that anchors into the
door and holds it in position.
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Were going to use that
to do our exercise again.
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Go ahead and step toward me.
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Put your hand on the band bar.
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I want you to step
into a lunge position and
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stay in position.
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Open up a little
wider, right there.
00:10:32.58\00:10:34.27
With your hands straight
here I want you to press forward
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into a chest press.
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Keep your body straight.
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He is firing his abs,
and feeling his lower back.
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He is pulling his quadriceps
and hamstrings and his glutes.
00:10:43.49\00:10:46.80
How do you feel
with those? It's good.
00:10:46.84\00:10:49.26
You get a lot of
stability in this exercise.
00:10:49.29\00:10:52.25
Your glutes stabilize themselves
so he's getting a complete
00:10:52.29\00:10:54.68
body workout, even though
it looks like he's only working
00:10:54.72\00:10:57.08
out his chest.
00:10:57.11\00:10:58.31
His whole body is
working right now.
00:10:58.34\00:10:59.72
Give me 15, how's that?
00:11:01.31\00:11:03.42
Just give me eight more.
00:11:03.46\00:11:06.67
There's one, two, three,
00:11:06.71\00:11:09.89
four, five, six,
00:11:09.93\00:11:15.86
seven, eight,
beautiful good job.
00:11:15.90\00:11:19.55
Let's go into our
active rest again.
00:11:19.59\00:11:23.21
25 jumping jacks, are you ready?
00:11:25.36\00:11:26.40
Here we go, one, two,
00:11:26.43\00:11:29.21
three, four, five,
00:11:29.25\00:11:32.04
six, seven, eight,
00:11:32.07\00:11:34.80
you keep counting, nine,
00:11:34.83\00:11:35.97
10, I'm going
to do the modified.
00:11:36.01\00:11:37.71
13, 14, 15.
00:11:37.75\00:11:42.26
Now watch me at home,
we've got to do 25 keep going.
00:11:42.29\00:11:45.14
10 more, will you know
to what he wanted to do,
00:11:45.18\00:11:50.38
he wanted to stop.
00:11:50.42\00:11:51.55
We are working him hard already.
00:11:51.59\00:11:53.20
Once again I'm doing the
modified by just moving out to
00:11:53.23\00:11:56.18
the side and if you can't
move your arms out you can just
00:11:56.22\00:11:59.14
step to the side.
00:11:59.17\00:12:00.19
Our next exercise we are
going to do we are going back to
00:12:00.22\00:12:03.49
the same position where
we are use the door again.
00:12:03.52\00:12:05.57
But we are
going to do back rows.
00:12:05.61\00:12:08.26
Come Trent and grab this.
00:12:12.34\00:12:13.96
Now what I want you to do
is get some good tension on the
00:12:14.00\00:12:18.76
bands, I want you to do
a row and at the same time
00:12:18.79\00:12:22.28
when you come back with
your row, keep your leg straight
00:12:22.31\00:12:25.76
and work your
glutes into a rear kick.
00:12:25.79\00:12:27.33
Let's do 12 of these but
halfway through, I'll take that
00:12:27.36\00:12:34.06
back were going to
do 20, 10 on each leg.
00:12:34.10\00:12:36.69
Pull back and that is
one, rear kick with one leg.
00:12:36.72\00:12:41.13
Pull, two, three,
00:12:42.81\00:12:46.99
four, now what he is working
here is his back muscles and
00:12:47.03\00:12:51.58
his rear kick is working
his lower back and his glutes.
00:12:51.61\00:12:56.13
He's keeping his leg straight.
00:12:56.16\00:12:57.41
I want to do one with bent
legs so people know what they
00:12:57.44\00:13:01.22
look like, now curl your leg.
00:13:01.25\00:13:04.80
See that? We don't want
to do that, we want to keep
00:13:04.84\00:13:07.92
the leg straight.
00:13:07.96\00:13:09.75
Do it again, perfect.
00:13:09.79\00:13:11.51
Do your row again
and give me two more.
00:13:11.55\00:13:14.90
Go ahead and switch legs.
00:13:18.59\00:13:20.60
Again, here we go, that's one.
00:13:20.64\00:13:23.06
Two, I know looks complicated
doing this at home, but you
00:13:23.09\00:13:27.47
are getting a
lot of this workout.
00:13:27.50\00:13:30.09
You are not just
working your upper body.
00:13:30.12\00:13:31.57
You are not just working
your glutes, but you are also
00:13:31.60\00:13:33.20
working on your
balance which is an important
00:13:33.24\00:13:34.95
component of fitness.
00:13:34.99\00:13:36.20
We need balance in everything
we move we need our balance.
00:13:36.24\00:13:39.70
Every time you sit, every
time you get out of a car,
00:13:39.73\00:13:43.09
balance is so important.
00:13:43.12\00:13:44.35
It is a very
overlooked component of fitness.
00:13:44.38\00:13:46.00
That's 10, good job.
00:13:46.03\00:13:48.27
Let's go back toward
jumping jacks, here we go.
00:13:48.31\00:13:50.57
This time I'm going to do
them with you, high density
00:13:50.61\00:13:52.87
all the way through.
00:13:52.90\00:13:53.97
Let do 25, here we go.
00:13:54.01\00:13:55.04
One, two, three,
00:13:55.07\00:13:57.88
four, five, six,
00:13:57.92\00:14:00.80
seven, eight, nine,
00:14:00.84\00:14:04.16
10, one, two, three,
00:14:04.19\00:14:07.40
four, five, six,
00:14:07.44\00:14:10.58
seven, eight, nine, last five.
00:14:10.62\00:14:14.54
One, two, three,
00:14:14.58\00:14:17.69
four, five, excellent.
00:14:17.73\00:14:20.33
Now do you need a
sip of water? Yeah!
00:14:20.36\00:14:22.44
go ahead and get
you a sip of water.
00:14:22.47\00:14:24.48
Once again it is so important
to keep yourself hydrated.
00:14:24.51\00:14:26.52
Sip yourself some water
in between your workouts.
00:14:26.55\00:14:30.04
Keep yourself hydrated, it
is good to drink several ounces
00:14:30.07\00:14:32.42
of water before your workout.
00:14:32.46\00:14:34.02
An hour to 30 minutes before.
00:14:34.05\00:14:35.54
Do your workout and
keep yourself hydrated.
00:14:35.58\00:14:37.81
Now our last exercise we
are not going to use the tube
00:14:41.53\00:14:44.65
on this one, I
call it a rainbow.
00:14:44.69\00:14:47.13
Go ahead Trent
and lay on your back.
00:14:47.17\00:14:49.58
Go ahead and lay on your
back Trent and put your arms out
00:14:52.52\00:14:55.96
to the side
with your palms down.
00:14:55.99\00:14:58.70
Lift your legs up
and bent at your knees.
00:14:58.74\00:15:02.23
This is a great exercise,
or working our oblique's and
00:15:03.53\00:15:05.48
your whole Abs section.
00:15:05.52\00:15:06.67
Take both legs over to
the side as far as you can go.
00:15:06.70\00:15:09.44
Good, bring them back
up to the center and back
00:15:09.47\00:15:12.90
to the other side.
00:15:12.93\00:15:14.12
I call them rainbows
because imagine your legs are
00:15:14.16\00:15:17.46
falling like a
rainbow, going up and over
00:15:17.50\00:15:20.19
to the other side.
00:15:20.23\00:15:21.62
Okay I'm going
to do them with you.
00:15:24.90\00:15:26.00
Are you ready buddy? Yeah!
00:15:26.03\00:15:27.00
Let's knock these out together.
00:15:27.01\00:15:29.47
Arms out to the
side and let's go.
00:15:31.09\00:15:32.15
One, two,
00:15:32.18\00:15:40.82
now what you can do is if
you're bent legs are too easy,
00:15:40.86\00:15:44.57
to be more aggressive, the
more you straighten your legs
00:15:44.60\00:15:48.28
out the higher the intensity is.
00:15:48.32\00:15:50.30
The more aggressively
it works your mid section.
00:15:52.17\00:15:54.77
But I want you to start
out first with your legs bent.
00:15:59.01\00:16:02.16
Let's do four more, and
what you're going to find is
00:16:08.21\00:16:09.84
your range of
motion might be limited.
00:16:09.88\00:16:11.72
You may not be able to go
all way over to your side,
00:16:11.76\00:16:13.55
which is okay, just do
it as far as you can go.
00:16:13.58\00:16:16.67
Use your hands to
help anchor yourself down.
00:16:16.71\00:16:19.76
Trent, how are you feeling
brother? It's getting me!
00:16:23.79\00:16:26.24
We need to do two more.
00:16:26.28\00:16:27.81
One more.
00:16:30.95\00:16:32.44
We knocked out 12 of these.
00:16:35.42\00:16:37.50
Excellent, good job, let's
go back to our active rest.
00:16:40.39\00:16:42.36
Let's move the
mats out of the way.
00:16:42.39\00:16:44.42
Here we go, we're
doing jumping jacks again.
00:16:44.46\00:16:47.41
One, two, three, four,
00:16:47.45\00:16:51.91
five, six, seven, eight,
00:16:51.94\00:16:55.26
nine, 10, keep going Trent.
00:16:55.30\00:16:58.54
Were going to modify so you
would home if you are having
00:16:58.58\00:17:01.87
a hard time, just move
your legs out to the side.
00:17:01.91\00:17:04.19
If you have difficulty
moving your arms, because it is
00:17:04.23\00:17:07.40
too high of
intensity, than just move your
00:17:07.44\00:17:08.86
legs out to the side.
00:17:08.90\00:17:10.09
What you are doing is
working at your best ability.
00:17:10.13\00:17:12.08
Do your best and if you feel
like you need to take a break
00:17:12.12\00:17:14.87
take a break,
which is important to do.
00:17:14.90\00:17:17.24
This whole program we are
doing is about pacing yourself.
00:17:17.28\00:17:20.21
Working the best you can
in learning more exercise
00:17:20.25\00:17:23.13
as we go along.
00:17:23.17\00:17:24.26
Now if you have any questions,
or any concerns, you may
00:17:24.29\00:17:26.74
have you may want to learn
about something you have seen
00:17:26.77\00:17:29.18
on the program,
send us an e-mail:
00:17:29.22\00:17:31.19
Trent are you ready? I'm ready!
00:17:44.44\00:17:45.95
Let's get back into it again.
00:17:45.99\00:17:47.44
Let's grab our
bands and do our squats.
00:17:47.47\00:17:53.38
We have squats
with a shoulder press.
00:17:55.67\00:17:56.98
Okay, are you ready? Ready!
00:17:57.01\00:18:00.33
Let's knock out
15 again, here we go.
00:18:00.37\00:18:01.56
Squat one, two,
00:18:01.60\00:18:07.40
three, four,
00:18:07.43\00:18:13.57
five, six,
00:18:13.60\00:18:19.55
seven, eight,
00:18:19.58\00:18:25.45
nine, 10, I'm feeling
these, are you feeling these?
00:18:25.49\00:18:31.65
I'm burning!
Five more, here we go.
00:18:31.68\00:18:33.56
One, two. You're crazy man!
00:18:33.59\00:18:37.68
three, four,
00:18:37.72\00:18:41.98
last one, five.
00:18:42.02\00:18:46.21
Beautiful, good job.
00:18:46.25\00:18:47.62
Alright let's go at
our jumping jacks again.
00:18:47.66\00:18:49.70
Here we go, ready let's go.
00:18:49.74\00:18:51.25
One, two, three, four,
00:18:51.29\00:18:55.31
five, six, seven, eight,
00:18:55.34\00:18:59.33
nine, 10, one, two,
00:18:59.36\00:19:02.99
three, four, five,
00:19:03.02\00:19:06.23
six, seven, eight,
00:19:06.26\00:19:09.05
nine, five more.
00:19:09.08\00:19:11.98
One, two, three,
00:19:12.01\00:19:14.84
four, five,
beautiful let's go Trent.
00:19:14.87\00:19:17.45
Back over to our
chest press and lunge.
00:19:17.49\00:19:20.03
Here we go, step into position.
00:19:20.07\00:19:22.82
Grab them out and
put your leg forward.
00:19:24.85\00:19:27.01
Stay in a lunge
position and stretch them forth.
00:19:28.67\00:19:31.02
Here we go, we'll knock out 15.
00:19:31.05\00:19:32.63
One, two, three,
00:19:32.67\00:19:36.25
four, five, six,
00:19:36.29\00:19:40.22
seven, eight, nine,
00:19:40.25\00:19:44.15
10, five more.
00:19:44.18\00:19:46.96
One, two, three,
00:19:46.99\00:19:49.70
four, five, good job.
00:19:49.74\00:19:53.38
So we have ran out of time
and I want you at home to do
00:19:53.41\00:19:57.59
these, we are
going to do 15 this time.
00:19:57.63\00:19:59.60
Here we go, one, two,
00:19:59.64\00:20:03.51
three, four, five, six,
00:20:03.54\00:20:07.45
seven, eight, nine, 10,
00:20:07.49\00:20:11.37
one, two, three,
00:20:11.40\00:20:14.55
four, five, beautiful, good job.
00:20:14.58\00:20:17.60
Now back to our other
exercise and here we go Trent.
00:20:17.63\00:20:21.26
Were going to do our
rear rows with our leg kick.
00:20:21.30\00:20:24.89
Go ahead and knock it out.
00:20:24.93\00:20:26.40
Were going to do 10 each leg.
00:20:26.44\00:20:27.81
Pull back, and here we go.
00:20:27.84\00:20:29.56
That's one, kick and again.
00:20:29.59\00:20:31.24
Two, three, and once
again it is important that he
00:20:31.28\00:20:35.92
he's keeping his body straight.
00:20:35.96\00:20:37.59
His rear kick is
working his glutes.
00:20:37.63\00:20:39.64
His upper body is not
leaning forward and it is
00:20:39.67\00:20:41.98
actually allowing the
muscles and his glutes and his
00:20:42.02\00:20:44.85
left leg is stabilizing
himself and is actually getting
00:20:44.89\00:20:47.68
work as well.
00:20:47.72\00:20:48.85
It is actually
still a full body workout.
00:20:48.88\00:20:50.38
What number is that? 10!
00:20:50.41\00:20:51.63
Okay let's switch legs.
00:20:51.66\00:20:52.84
It may feel a little awkward
at first, but take your time
00:20:55.15\00:20:57.80
and you can work
yourself through this.
00:20:57.83\00:20:59.62
Once again we are
doing 10 each leg.
00:20:59.66\00:21:01.41
With a row and a rear kick.
00:21:01.45\00:21:03.23
Do you feel that in your
glutes? Yeah, that is six!
00:21:03.27\00:21:05.82
Seven, eight, nine, and 10.
00:21:05.85\00:21:14.59
Once again I want you at home
to do your 25 jumping jacks,
00:21:14.63\00:21:19.69
but were going
to stop and do 15.
00:21:19.73\00:21:21.08
Here we go, are you ready? Yeah!
00:21:21.11\00:21:22.43
One, two, three, four,
00:21:22.47\00:21:26.50
five, six, seven, eight,
00:21:26.54\00:21:30.05
nine, 10, five more.
00:21:30.09\00:21:32.98
One, two, three,
00:21:33.02\00:21:35.84
four, five, beautiful.
00:21:35.87\00:21:38.43
Alright let's grab your
mat and do our rainbows.
00:21:38.46\00:21:40.46
You're on your back and
your arms are out to the side.
00:21:46.92\00:21:49.60
With your lower back in
position to bend your legs and
00:21:49.63\00:21:52.27
go to the side, to the right.
00:21:52.31\00:21:54.35
One, two,
00:21:54.39\00:21:59.58
three, four,
00:22:06.61\00:22:11.86
five, six, are you
feeling these Trent?
00:22:14.60\00:22:20.24
I'm feeling it.
00:22:20.28\00:22:21.63
Alright we are half way.
00:22:21.66\00:22:23.07
Seven, eight,
00:22:23.10\00:22:27.56
now if you want to be
aggressive straighten your
00:22:27.59\00:22:29.96
legs a little bit more
and it makes it more intense.
00:22:29.99\00:22:32.32
But I want you to
start with your legs bent.
00:22:32.36\00:22:35.36
Is that 10? Nine!
00:22:37.32\00:22:39.44
We are going to
stop at 12, two more.
00:22:39.48\00:22:42.58
11 and there's 12.
00:22:45.92\00:22:52.05
Beautiful, good job.
00:22:54.36\00:22:56.75
Do your mat out the way
and let's do our active rest.
00:22:56.78\00:23:00.57
Here we go 15 again.
00:23:00.61\00:23:03.49
One, two, three, four,
00:23:03.53\00:23:07.02
five, six, seven, eight,
00:23:07.06\00:23:10.04
nine, 10, keep going.
00:23:10.08\00:23:12.89
One, two, let's do 25
00:23:12.93\00:23:15.70
four, five,
00:23:15.74\00:23:17.81
10 more one, two,
00:23:17.85\00:23:19.95
three, four, five, six,
00:23:19.98\00:23:24.01
seven, eight, nine, and 10.
00:23:24.04\00:23:28.00
Good job brother,
great workout, thank you man.
00:23:28.03\00:23:30.75
For those of you at home
I want you to check out this
00:23:32.16\00:23:34.61
wellness tip and you will
learn something that you can
00:23:34.64\00:23:37.06
apply in your every daily life.
00:23:37.09\00:23:38.58
Check this out:
00:23:38.62\00:23:39.90
the comparison can lead
to feelings of depression and
00:23:47.22\00:23:49.84
disappointment.
00:23:49.88\00:23:51.23
To maintain a positive attitude:
00:23:51.26\00:23:52.93
look, it is so important to
understand this is an active
00:24:01.09\00:24:04.44
lifestyle, your
active lifestyle.
00:24:04.48\00:24:06.56
Don't try to compare yourself
to someone else, by trying to
00:24:06.59\00:24:09.80
be somebody else, do your
best and enjoy your work out,
00:24:09.84\00:24:13.01
love yourself the way you are.
00:24:13.04\00:24:14.80
Then you will get
the best out of it.
00:24:14.83\00:24:16.19
So are you ready
brother for our stretch and
00:24:16.23\00:24:18.10
cool down today?
00:24:18.13\00:24:19.38
I think we did
a great job today.
00:24:19.42\00:24:20.77
Let's grab our mats.
00:24:20.81\00:24:23.58
Were going to use our
bands to help stretch out.
00:24:23.61\00:24:29.45
Were going to do
our hamstrings stretch.
00:24:31.98\00:24:35.51
Hold onto your band and put
it at the bottom of your feet.
00:24:35.54\00:24:40.55
Hold onto the handles so
you get good control over it.
00:24:40.59\00:24:45.57
We are going to use
this to stabilize us
00:24:45.60\00:24:47.69
as we do our stretch.
00:24:47.73\00:24:49.78
You do not want to fight
your stretch, you want to find
00:24:49.82\00:24:53.45
modest comfort and
let your muscle relax.
00:24:53.49\00:24:56.94
Once again you want to hold
your stretch between 30 and 60
00:24:58.96\00:25:01.04
seconds, but we are
going to go a little fast.
00:25:01.07\00:25:03.30
We don't have a lot of time,
this is like Hollywood time.
00:25:04.66\00:25:07.03
Okay let's switch legs.
00:25:08.86\00:25:10.26
Are you feeling these
brother? I'm feeling it!
00:25:19.43\00:25:23.67
It is a good
stretch on the hamstrings.
00:25:23.71\00:25:25.92
We had a great workout
and it's time to take care of
00:25:33.05\00:25:36.08
ourselves and cool down.
00:25:36.11\00:25:38.09
Now watch this one Trent.
00:25:38.12\00:25:40.07
Back on the same leg
again and were going to do in a
00:25:42.05\00:25:43.56
position here and take this
leg straight to the other side.
00:25:43.60\00:25:47.13
Were going to hold it and
it will work our lower back and
00:25:47.17\00:25:51.02
our glutes, keep coming toward
me and hold onto your strap.
00:25:51.05\00:25:54.87
Now get that stretch.
00:25:54.90\00:25:57.09
Now push your heels away from
you and you will feel it more
00:25:57.13\00:26:01.03
in your glutes and
the back of your leg.
00:26:01.06\00:26:02.89
Are you feeling that
Trent? Yeah that will work!
00:26:02.92\00:26:04.63
I love this one.
00:26:04.66\00:26:05.80
Now you are using the strap,
the bands, the resistant tube
00:26:05.84\00:26:08.79
to hold it.
00:26:08.82\00:26:10.52
If you do not have a resistant
tube you can use your arm
00:26:10.55\00:26:14.05
to stabilize that leg.
00:26:14.09\00:26:15.60
Let's go to the other side.
00:26:15.63\00:26:17.04
Let's start the top again and
go straight to the other side.
00:26:21.42\00:26:23.56
Now I want you to push
your heel further away from you.
00:26:25.70\00:26:28.41
That will emphasize a little
more on the hamstrings into
00:26:28.45\00:26:31.13
your glutes and all
the way to your lower back.
00:26:31.16\00:26:33.03
Are you feeling this
stretched Trent? I'm feeling it!
00:26:33.07\00:26:35.60
Remember when you are doing
your stretch, once again you
00:26:35.64\00:26:38.62
want to hold for 30 to 60
seconds to allow your muscles
00:26:38.65\00:26:41.57
time to understand what's going
on and get benefits from it.
00:26:41.60\00:26:43.93
Okay let's go to our last one.
00:26:43.96\00:26:45.46
Come up here Trent and
let's work our triceps.
00:26:48.01\00:26:51.59
Stretching our biceps, bend
your fingers back and you will
00:26:51.63\00:26:56.64
feel that stretch right here.
00:26:56.67\00:26:57.96
I'm going to close this out.
00:26:58.00\00:26:59.21
Philippians 4:13 says, "I can
do all things through Christ"
00:26:59.25\00:27:02.49
"who strengthens me. "
00:27:02.53\00:27:03.90
Quit smoking, find
time to exercise and etc.
00:27:03.93\00:27:06.99
No matter what you are going
through and quit making excuses.
00:27:07.02\00:27:10.69
By Christ's power can
do all that you need to do
00:27:10.73\00:27:14.59
for He is glory, to complete
the journey He has for you.
00:27:14.63\00:27:18.42
This is Casio reminding you
that action is the key for life.
00:27:18.46\00:27:22.22
It is my prayer that the
Lord gives you strength and
00:27:22.25\00:27:25.38
encouragement to
take action every day.
00:27:25.41\00:27:27.50
God bless and
thank you for watching.
00:27:27.53\00:27:29.59
See you next time, bye, bye.
00:27:29.62\00:27:31.59