[Disclaimer]
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For those who love
sports & recreation of all kind,
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I want to get
in shape with them!
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Today's Body &
Spirit is just for you!
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Stay tuned!
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Hello, I'm Dick
Nunez, Wellness Director for
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Black Hills Health
and Education Center.
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Welcome to Body & Spirit.
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Today we're going to be
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talking about
sports and recreation.
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People in our society
today just love to play
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whether it be golf or
back packing or hiking,
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or basketball,
volleyball, swimming,
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whatever it is
-people love to play!
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So we're gonna focus on
exercise that will help us
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to be better at what we
want to do without getting hurt.
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Even the Apostle Paul talks
about exercise in the Bible.
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He says,
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"Run the race as one
who wants to win the prize."
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However, he also
clarifies, he said,
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"People today are
looking to win a prize that
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"is going to perish."
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It's not everlasting.
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He's talking about
let's run the race to try
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and get the
everlasting prize and that is
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our relationship with
Jesus Christ in His kingdom.
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So today we're going
to focus on exercise that
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will help us with all the
various sports we want to do.
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So I think we're
ready to get started!
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Helping us today
will be John and Greg.
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Thank you!
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Okay we're going to
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loosen up the body a little bit.
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We're going to
start with the upper body.
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So we're gonna
swing the arms around
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and just get
loosened up here a little bit.
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We're gonna be working
all the major muscle groups.
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We're going to be
talking about some
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muscular
imbalances and so forth.
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I know that one of
the most popular games out
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today is golf but
yet people tend to get
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sore backs or hip
problems or knee problems.
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We're gonna talk a
little bit about that
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and see if we can
help to get a program
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that will let you
enjoy your sport even more!
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-Or your recreation.
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God made us so we
want to do things!
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(Okay let's go
the other way now.)
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The muscles are
designed to work.
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If we don't use
them, we lose them!
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And besides, when
we go outside in nature
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and go hiking or swimming
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or whatever;
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We have a lot of
fun while doing it!
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We just feel better
about it and it's something
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we can share with others.
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Okay, let's go five more times!
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And 2 more.
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Okay good.
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Okay to start off today
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we're going to be
doing some push ups
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and we can do them
lots of different ways.
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We can do them against the wall.
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We can do them off our knees.
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We can do regular ones!
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So, what we're gonna do today is
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we're gonna do
some regular pushups.
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We're not going
to do anything fancy.
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No 10 seconds reps
or anything like that.
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We'll just do
some basic push ups!
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So, go ahead and get down
in push up position there.
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Go ahead and start out,
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nice controlled reps.
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Up and down.
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Good!
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Push ups are an
excellent exercise working
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the chest, the shoulders,
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the backs of the
arms, -very effective!
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Women can do them as well!
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They may think they
may not be able to do
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but simply go over to
a wall if you have to,
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just lean into it
doing your push ups
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and then
eventually you should be able
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to get down on the floor.
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We'll wear these
guys out a little bit
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and then we'll
switch their form.
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One looks like he's
going to wear out a little
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sooner than the other one
but we'll see what happens!
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Okay, now what I'd
like you guys to do is
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get down on your
knees as if you were doing
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what we call ladies
push ups but actually
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they're for anybody.
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It's just an assisted push up.
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Go ahead and keep going.
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You need to straighten the body
out a little more there John.
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Okay you're fine Greg.
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Often times when people
do push ups this fashion
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they want to stick their
hips too high in the air but
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we want to keep our body flat.
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Just as we do on a
regular military style push up.
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Okay, keep going!
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You're looking fine!
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Now if you need to stop
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and rest at home that's fine,
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You guys keep going!
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Ten more
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There's 1, 2, 3, 4, 5, 6,
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Come on!
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7, 8, 9, 10
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Bring yourself down partway
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and hold for ten seconds. Down.
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Just wanted to give you
a little help there Greg.
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Okay come on up.
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Alright let's stretch out.
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Reach back and bring it across.
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The upper body is
so important for the
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various activities we do.
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And back.
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Stretch back.
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Across...
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Pull that scapula apart.
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Okay good! Relax!
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Now, if you are a
golfer you may not want to
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get very large
pectoral muscles because it will
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make it a little more
difficult to swing through.
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But even by doing
push ups you're going to
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help your overall performance.
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Make yourself a lot stronger.
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Even some of the
top golfers out there.
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We've heard Tiger Woods
exercises now with weights
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and if Tiger does it;
well that's going to get a lot
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of other people
doing it as well!
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Okay let's get our towels now.
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As we know, Tiger had
gotten pretty good at golf.
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He needs to practice
little more but...Okay.
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Now what we're going to do is
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we're going to
pull our towel apart.
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We're going to
come up over our head
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and back down.
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This is an
excellent overall exercise
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because range of
motion is important for
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any sport we do.
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Whether it be
golfing or swimming,
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or even rock
climbing, basketball...
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Whatever it is!
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Racquetball, tennis...
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Range of motion
in the shoulder area
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is so important and
upper body strength.
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Just because an
activity may be more designed
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what we think as a
lower body exercise;
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Actually doing upper body
is very important as well.
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For example jumping.
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When people jump they
think it's predominately
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just their lower body
that's doing that activity.
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But what we find is
a stronger upper body
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helps them to throw
their body up in the air.
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Try jumping sometime
without using your arms at all!
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You'll find that
you don't do very well.
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Okay let's go ten more here.
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Good posture the whole time.
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Chest is up.
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Nice range of motion.
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Reach back, pull it over.
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Five more!
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And two more.
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Keep your arms straight.
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Okay now, while we're up
here let's go side to side.
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One of the things we
find in sports training
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(which we'll get to
more in just a little bit)
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is that often
times it's dominant
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one side to the other.
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When you have
domination of one side
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you tend to have injury.
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So we're gonna work around that
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and see if we
can balance the body.
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Give us a good overall affect.
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Okay let's do ten more each way!
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There's 1
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and 2
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and 3
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4 good!
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5, 6, 7, 8
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Two more.
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9 Last one...
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And 10 good!
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Okay let's
stretch those muscles out.
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Reach up! Grab
an elbow and pull.
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It's a very effective
stretch for any sport as well!
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Five more seconds.
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And switch.
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Ten more seconds.
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Okay relax!
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Okay now what we're
going to do is put our arms out
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and we're gonna
draw little circles.
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Okay now let's make them bigger.
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Now smaller.
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Keep those arms
straight the whole time!
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Now reverse it.
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Let's make them bigger
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and smaller.
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The shoulder area
is the real key for
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most athletic endeavors!
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Especially when you
look at things like tennis
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or throwing motions or whatever.
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It's very important
to have strong shoulders.
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Okay reverse it.
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Reverse it again.
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This rotating
of the arms here...
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(Keep the arms straight!)
00:10:08.67\00:10:10.52
...will help make
that a stronger area.
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Okay let's go
to the front again.
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And reverse it.
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And reverse it.
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Starting to feel
those shoulders yet?
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Okay good!
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How about you John?
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Alright! Okay.
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And reverse it again.
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If you need to put
your arms down at home
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that's fine!
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Go ahead and do so
otherwise hang in there.
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We'll be done here
in just a few moments.
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Okay get ready...
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We're gonna hold
it for 30 seconds.
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Hold it now.
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Hold those arms
out nice and straight.
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Don't let them drop!
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There's ten seconds.
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Might feel a little
burning taking place in there...
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...that's a natural response.
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It will go away as soon
as we put the arms down.
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Good.
00:11:09.23\00:11:10.20
7, 6, 5, 4, 3, 2, 1
00:11:10.21\00:11:17.08
Drop them down.
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Okay, it feels good
when you put them down!
00:11:18.30\00:11:21.08
Okay, let's roll
the shoulders now.
00:11:21.13\00:11:28.52
This is gonna work the
neck area as well as tie in
00:11:28.57\00:11:31.48
what we just did
with the shoulders.
00:11:31.53\00:11:40.98
Okay now let's go the other way!
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Five more!
00:11:49.17\00:11:52.95
Okay good!
00:11:56.73\00:11:57.92
Let's turn the head to the side.
00:11:57.97\00:12:01.48
And turn,
00:12:01.53\00:12:05.82
and turn,
00:12:05.87\00:12:09.62
and turn.
00:12:09.67\00:12:11.48
One more time each way!
00:12:11.53\00:12:13.42
Turn
00:12:13.47\00:12:15.75
and back over.
00:12:15.80\00:12:18.42
Good!
00:12:18.47\00:12:19.65
Now bring the arm up.
00:12:19.70\00:12:21.18
Stretch the shoulder out.
00:12:21.23\00:12:26.58
We'll hold each stretch
for about 10-15 seconds.
00:12:26.63\00:12:30.02
Pull to the point
where you start to feel
00:12:30.57\00:12:33.28
the muscle stop.
00:12:33.33\00:12:34.68
You don't want to put
yourself into a pain range.
00:12:34.73\00:12:36.85
You just feel a nice
steady stretch there.
00:12:36.90\00:12:40.18
Okay let's switch
over to the other side now.
00:12:40.23\00:12:43.05
Now ten more seconds.
00:12:48.07\00:12:52.88
5, 4, 3, 2, 1
00:12:52.93\00:12:57.65
Okay relax.
00:12:57.70\00:12:58.95
Shake it out a little bit.
00:12:59.00\00:13:00.62
Okay let's get a
hold of our towels!
00:13:00.67\00:13:03.95
We're gonna do some bicep work.
00:13:04.00\00:13:05.52
The way we're
going to do that is
00:13:05.57\00:13:07.18
to drape or towel
over our thumb side.
00:13:07.23\00:13:09.28
We're going to use
resistance with our other hand.
00:13:09.33\00:13:11.78
Bend forward just a
little bit so we get a
00:13:11.83\00:13:13.82
full range of motion
00:13:13.87\00:13:15.65
and you curl up
and all the way down.
00:13:15.70\00:13:18.02
Okay now when we do
an exercise like this
00:13:18.07\00:13:20.35
it's very important that
we get full range of motion
00:13:20.40\00:13:23.25
on our exercise because
that will help us to have
00:13:23.30\00:13:26.25
the flexibility we need
to do whatever sport we're
00:13:26.30\00:13:29.32
involved with.
00:13:29.37\00:13:31.08
So for those who are
involved with racket sports,
00:13:31.13\00:13:33.78
tennis, whatever,
00:13:33.83\00:13:34.80
this is an
excellent exercise to do
00:13:34.81\00:13:36.12
because not only is
it working the bicep but
00:13:36.17\00:13:37.52
we're also getting some
forearm stimulation as well.
00:13:37.57\00:13:40.05
Often times people get
things like tennis elbow
00:13:40.10\00:13:42.72
and that's caused by
vibration in the common
00:13:42.77\00:13:46.28
extension tendon and
just by doing regular exercise
00:13:46.33\00:13:48.52
they can help keep
that strong and avoid having
00:13:48.57\00:13:52.08
problems like that.
00:13:52.13\00:13:53.10
Also, if they learned
how to hit the ball cleaner
00:13:53.11\00:13:54.82
that would help as well!
00:13:54.87\00:13:57.18
Okay.
00:13:57.23\00:13:59.68
The old adage...
-if you hit it perfect
00:13:59.73\00:14:01.55
you're not going to
have that vibration.
00:14:01.60\00:14:07.45
Okay, let's go five more!
00:14:07.50\00:14:10.38
Two more.
00:14:15.77\00:14:19.38
Okay switch over.
00:14:19.43\00:14:23.05
Okay, now as I
mentioned earlier,
00:14:23.10\00:14:24.75
one of the greatest
problems people have in sports
00:14:24.80\00:14:28.65
is they hurt themselves
due to their imbalance.
00:14:28.70\00:14:31.22
For example; often
times I see racquetball player
00:14:31.27\00:14:34.05
they have very large
forearms on the arm that
00:14:34.10\00:14:37.02
they swing the racket
with but on the other arm,
00:14:37.07\00:14:39.92
it looks like
it's been in a cast
00:14:39.97\00:14:41.28
because it's badly atrophied.
00:14:41.33\00:14:43.18
That's what happens when we do a
00:14:43.23\00:14:45.15
regular activity
on one direction.
00:14:45.20\00:14:47.02
So, when you look
at golfers who spend so
00:14:47.07\00:14:48.38
much time pivoting
and rotating one direction
00:14:48.43\00:14:50.88
and then they wonder why
their back starts to hurt!
00:14:50.93\00:14:53.18
Then you look at their
rector muscles and one side is
00:14:53.23\00:14:56.28
really strong and dominant
and the other side is weak.
00:14:56.33\00:14:58.28
So if you have that
weakness on one side
00:14:58.33\00:15:00.42
it's going to
cause muscular imbalance.
00:15:00.47\00:15:01.85
It's gonna cause
pain and we're in trouble!
00:15:01.90\00:15:04.98
So golfers would do
themselves a favor if
00:15:05.03\00:15:06.98
they'd just take the
club and swing the other
00:15:07.03\00:15:09.65
direction a while even though
00:15:09.70\00:15:11.08
they're not hitting the ball.
00:15:11.13\00:15:12.15
Just that motion will help
them to have a strong back...
00:15:12.20\00:15:14.48
...equal on both sides which
will help their overall game.
00:15:14.53\00:15:17.95
Okay I think we've
got five more to go here.
00:15:18.00\00:15:21.35
Three more.
00:15:24.47\00:15:29.68
Good!
00:15:29.73\00:15:30.70
Okay let's take the
towels over the head now
00:15:30.71\00:15:31.72
and we're going to be
doing some tricep work.
00:15:31.77\00:15:34.75
Wanna make sure you can get
00:15:34.80\00:15:36.88
a good range of motion here.
00:15:36.93\00:15:38.95
Good!
00:15:39.00\00:15:40.02
Feel that tricep work.
00:15:40.07\00:15:41.95
Good!
00:15:42.00\00:15:42.97
You want to keep your
elbow locked in one place.
00:15:42.98\00:15:47.55
The muscles are very adaptable.
00:15:47.60\00:15:48.58
Even though we may be
doing a certain range of motion
00:15:48.63\00:15:52.68
the muscles are able
to take what we're doing
00:15:52.73\00:15:54.65
and implement that into
whatever activity we're doing.
00:15:54.70\00:15:59.95
The bottom line
is these muscles are
00:16:00.00\00:16:00.97
necessary for the
contractions of anything we do.
00:16:00.98\00:16:04.85
Like for example again,
hitting a tennis ball is gonna
00:16:04.90\00:16:09.55
take the overall
muscles of the upper body.
00:16:09.60\00:16:11.98
Same thing with
hitting a racquetball
00:16:12.03\00:16:13.85
or throwing something.
00:16:13.90\00:16:15.22
It's all going to work together.
00:16:15.27\00:16:16.82
Or, if someone
likes rock climbing,
00:16:16.87\00:16:18.55
they're certainly going
to need a lot of strength
00:16:18.60\00:16:20.78
in their shoulders
and in their arm area!
00:16:20.83\00:16:24.08
Okay work five more.
00:16:24.13\00:16:29.42
Again, on this one you dictate
00:16:29.47\00:16:31.12
how hard you want to work.
00:16:31.17\00:16:32.62
The harder you
pull, the more stimulation
00:16:32.67\00:16:35.75
you get out of it!
00:16:35.80\00:16:37.82
One more time, okay.
00:16:37.87\00:16:40.35
Switch over.
00:16:40.40\00:16:48.85
The other thing I find is that
00:16:48.90\00:16:50.42
the body wants to work
in harmony with itself.
00:16:50.47\00:16:51.95
If one arm becomes
dominant over the other
00:16:52.00\00:16:54.65
it will actually
not contract as well
00:16:54.70\00:16:57.72
if we have both
sides equally strong.
00:16:57.77\00:17:00.32
I found in my years
as a shot putter when
00:17:00.37\00:17:03.08
somebody told me not
to do bicep exercise.
00:17:03.13\00:17:06.68
I actually found
my arm speed go down
00:17:06.73\00:17:09.02
because I was no longer working
00:17:09.07\00:17:10.55
the antagonistic
muscle to the tricep.
00:17:10.60\00:17:12.78
As soon as I
switched over I found my arm
00:17:12.83\00:17:15.45
speed coming back and I
started doing biceps again.
00:17:15.50\00:17:17.82
I had a strength
coach who was into steroids
00:17:17.87\00:17:20.52
and so forth and
wasn't really what
00:17:20.57\00:17:22.88
you'd call a road
scholar and he'd say,
00:17:22.93\00:17:24.68
"hey you don't need to do
those sissy bicep workouts,
00:17:24.73\00:17:27.78
"that's just for body builders!"
00:17:27.83\00:17:30.68
Okay go ahead and relax.
00:17:30.73\00:17:31.70
So when I did
that, I noticed that my
00:17:31.71\00:17:33.88
arm speed just
went down, down, down.
00:17:33.93\00:17:35.38
So when I was
studying anatomy and physiology
00:17:35.43\00:17:37.68
and kinesiology I
realized that a muscle going to
00:17:37.73\00:17:40.15
contract as fast as
the antagonistic muscle
00:17:40.20\00:17:42.65
will allow it.
00:17:42.70\00:17:43.67
So I kind of snuck in the closet
00:17:43.68\00:17:45.02
and started doing my
curls and all of a sudden,
00:17:45.07\00:17:47.72
I saw my arm speed come back
00:17:47.77\00:17:49.28
and so I boldly stepped out,
00:17:49.33\00:17:51.48
started doing my curls and
all of a sudden I hear this
00:17:51.53\00:17:53.75
"Hey body builder is over there
00:17:53.80\00:17:56.18
"doing those sissy
curls again!" And I said,
00:17:56.23\00:17:58.05
"No I'm just trying
to stimulate the biceps
00:17:58.10\00:17:59.48
so the antagonistic
muscles will allow for
00:17:59.53\00:18:01.75
full contraction of my triceps!"
00:18:01.80\00:18:03.45
And he went "huh?"
00:18:03.50\00:18:05.05
That's the last I
heard of him on that issue;
00:18:05.10\00:18:06.78
but it's important to
have that full range of motion
00:18:06.83\00:18:09.48
and equal balance of muscles!
00:18:09.53\00:18:10.58
So let's go ahead
and get rid of those.
00:18:10.63\00:18:12.92
We're going to start
working on the lower body now.
00:18:12.97\00:18:16.02
We're gonna start
the lower body exercise
00:18:16.07\00:18:17.78
by stepping out to the
side and stretching down.
00:18:17.83\00:18:21.35
Now this is working
the insides of the thighs.
00:18:21.40\00:18:24.38
Okay switch over!
00:18:24.43\00:18:25.48
For people who do
things like basketball
00:18:25.53\00:18:27.45
or any type of
sport that takes cutting
00:18:27.50\00:18:30.08
and directional change.
00:18:30.13\00:18:31.48
Working in the inside of
the thigh are the adductors
00:18:31.53\00:18:33.88
and the abductor
muscles on the outside
00:18:33.93\00:18:35.85
are very, very beneficial
for moving side to side.
00:18:35.90\00:18:40.75
Okay so we're going to step out.
00:18:41.47\00:18:44.82
Rotate it again.
00:18:44.87\00:18:47.45
Good!
00:18:47.50\00:18:48.68
Okay and again, feel it stretch!
00:18:48.73\00:18:51.48
Also, we want to feel it
in the thighs as we do that.
00:18:51.53\00:18:56.55
Okay and let's do
five more each way.
00:19:04.03\00:19:09.95
There's 1,
00:19:10.00\00:19:15.08
and 2,
00:19:15.13\00:19:19.02
and 3
00:19:19.07\00:19:20.88
Two more times each way!
00:19:20.93\00:19:24.22
4, Last one!
00:19:24.27\00:19:28.42
5 Good!
00:19:28.47\00:19:30.35
Now a key for any
athletic endeavor;
00:19:30.40\00:19:32.98
I can't think of too
many that don't require legs.
00:19:33.03\00:19:35.82
Even if you just
play ping pong you still
00:19:35.87\00:19:38.62
have to move around!
00:19:38.67\00:19:39.92
So when we do legs we want to do
00:19:39.97\00:19:42.05
as much of the leg as we can.
00:19:42.10\00:19:43.75
So we're going
to do squats because
00:19:43.80\00:19:45.12
that's the best
overall major muscle worker
00:19:45.17\00:19:47.18
with out causing
stress in the knees.
00:19:47.23\00:19:50.78
There are other
exercises that are good compound
00:19:50.83\00:19:52.75
workers as well, but
squats I feel are the best
00:19:52.80\00:19:56.88
and it's one
people probably like
00:19:56.93\00:19:58.28
doing the least.
00:19:58.33\00:20:00.25
But usually,
00:20:00.30\00:20:01.27
what we find is the
exercise we don't want to do
00:20:01.30\00:20:03.75
is usually the
one we need the most!
00:20:03.80\00:20:04.77
Too often, especially
when I was in my years
00:20:04.78\00:20:06.85
of body building;
00:20:06.90\00:20:07.98
you'd see guys
pumping up their biceps
00:20:08.03\00:20:09.48
and their chests and
they had beautiful biceps
00:20:09.53\00:20:12.05
and great chests.
00:20:12.10\00:20:14.02
And they had real skinny legs!
00:20:14.07\00:20:15.04
And the one exercise you
didn't see them do was legs!
00:20:15.05\00:20:16.28
And what they'd say is,
"I don't like training legs!"
00:20:16.33\00:20:18.02
Well you know it's obvious!
00:20:18.07\00:20:19.88
But maybe if you
train some legs you'd have a
00:20:19.93\00:20:22.12
better overall physique!
00:20:22.17\00:20:23.14
So we're not gonna do that!
00:20:23.15\00:20:24.22
We're gonna make sure
we train the legs here.
00:20:24.27\00:20:26.78
So let's get in position here!
00:20:26.83\00:20:28.12
Get up here a
little further. Okay.
00:20:28.17\00:20:30.12
Now cross your
arms across your chest
00:20:30.17\00:20:31.98
and we're going
to do proper form.
00:20:32.03\00:20:33.35
The way we do that is
we make sure the knees
00:20:33.40\00:20:35.58
do not go over the feet.
00:20:35.63\00:20:36.92
We're gonna sit
back into our squat;
00:20:36.97\00:20:37.94
so push your hips backwards.
00:20:37.95\00:20:39.05
Let's go ahead and squat down.
00:20:39.10\00:20:40.82
Way down, down, down, down
00:20:40.87\00:20:43.18
Okay that's far enough there!
00:20:43.23\00:20:45.25
Okay up slowly.
00:20:45.30\00:20:46.62
Keeping it nice and controlled!
00:20:46.67\00:20:48.38
And we'll keep the pressure on.
00:20:48.43\00:20:50.28
Let's not lock out.
00:20:50.33\00:20:51.35
Now back down
again, nice and tight.
00:20:51.40\00:20:55.18
Good!
00:20:55.23\00:20:56.35
And up slow.
00:20:56.40\00:20:58.15
As you do these slowly
00:20:58.20\00:20:59.17
you really get a
nice focus on there.
00:20:59.18\00:21:02.12
I did a lot of
basketball players
00:21:02.17\00:21:04.12
and had them do
extremely slow squats.
00:21:04.17\00:21:07.22
Okay up.
00:21:07.27\00:21:08.24
I found that their
jumping ability went
00:21:08.25\00:21:10.18
up drastically!
00:21:10.23\00:21:11.20
In fact, I kind of
came across it accidentally
00:21:11.21\00:21:12.38
when I took a little
5'9 linebacker for football
00:21:12.43\00:21:15.62
and traded him with
my basketball players
00:21:15.67\00:21:17.82
and he started doing
these 10 second repetitions with
00:21:17.87\00:21:20.15
heavy weights and
pretty soon he was dunking the
00:21:20.20\00:21:22.72
basketball with two
hands and my basketball players
00:21:22.77\00:21:25.35
are going, "hey what's he doing?
00:21:25.40\00:21:27.15
"We want to do that!"
00:21:27.20\00:21:28.45
5'9 and he was dunking a
basketball with two hands!
00:21:28.50\00:21:30.85
That's right!
00:21:30.90\00:21:35.25
Okay and up!
00:21:35.30\00:21:39.25
Okay back down again.
00:21:39.30\00:21:41.68
Nice and tight.
00:21:41.73\00:21:42.70
You want to feel
the gluteus maximus work
00:21:42.71\00:21:44.18
and that's why
we push hips back.
00:21:44.23\00:21:46.65
Okay up.
00:21:46.70\00:21:48.22
You notice in
athletics whether it be dancing,
00:21:48.27\00:21:50.65
speed skating,
00:21:50.70\00:21:51.67
whatever it is;
good athletes will have
00:21:51.68\00:21:54.55
well developed
gluteus maximus muscles.
00:21:54.60\00:21:56.45
Very essential for that!
00:21:56.50\00:21:58.38
Okay up.
00:21:58.43\00:22:01.48
Back down again.
00:22:01.53\00:22:03.12
Nice and tight.
00:22:03.17\00:22:04.98
Good. Up.
00:22:05.03\00:22:08.58
Okay and we're going
to do five more like that!
00:22:08.63\00:22:15.55
And up.
00:22:15.60\00:22:17.78
There's one...
00:22:17.83\00:22:20.55
Good!
00:22:20.60\00:22:23.08
And up.
00:22:23.13\00:22:24.78
2, Down to our last three!
00:22:24.83\00:22:30.12
And up
00:22:30.17\00:22:32.12
Good! And down.
00:22:32.17\00:22:36.45
Up.
00:22:36.50\00:22:37.47
Last one coming up!
00:22:37.48\00:22:42.92
And up..
00:22:42.97\00:22:45.28
Down part of the way
00:22:45.33\00:22:47.28
and we're gonna hold
for 30 seconds. Good!
00:22:47.33\00:22:51.88
This is gonna be
excellent for skiers.
00:22:51.93\00:22:54.42
They do a lot of work
going up and down slopes
00:22:54.47\00:22:56.65
and this will help you
to have that nice stability
00:22:56.70\00:23:00.42
that you're looking for!
00:23:00.47\00:23:02.42
There's 15 seconds,
00:23:02.47\00:23:04.48
So, this is an
excellent exercise for them!
00:23:04.53\00:23:06.98
Make sure so you can ski
longer and enjoy that more.
00:23:07.03\00:23:12.98
Five more seconds.
00:23:13.03\00:23:14.65
1, 2, 3, 4, 5
00:23:14.70\00:23:19.25
Good job!
00:23:19.30\00:23:20.32
Okay let's lay
down on our sides.
00:23:20.37\00:23:22.18
We're going to
stretch those muscles out.
00:23:22.23\00:23:26.12
Get a hold of an ankle
00:23:26.17\00:23:28.72
and pull back.
00:23:28.77\00:23:29.74
The more flexible you
are the more you may have to
00:23:29.75\00:23:31.28
bring that leg back.
00:23:31.33\00:23:38.05
Ten more seconds!
00:23:38.10\00:23:40.08
Make sure you feel it in
your quadriceps as you do it!
00:23:41.27\00:23:45.78
Okay let's switch
around to the other side.
00:23:45.83\00:23:54.72
Nice steady pull.
00:23:54.77\00:23:56.55
Remember we're not
trying to hurt anything.
00:23:56.60\00:23:58.08
We're just trying
to get those muscles
00:23:58.13\00:23:59.48
to a point where it
feels like you wanna stop
00:23:59.53\00:24:01.85
and then you just hold
that contraction there!
00:24:01.90\00:24:05.62
Stretching should be a
pleasant experience but
00:24:05.67\00:24:07.28
you also should feel
what you're doing there.
00:24:07.33\00:24:09.98
Three more seconds!
00:24:10.03\00:24:12.85
Okay lie on your back.
00:24:12.90\00:24:15.58
Okay you wanna bring a leg up,
00:24:15.63\00:24:19.12
bring your leg up straight.
00:24:19.17\00:24:21.08
One leg up straight.
00:24:21.13\00:24:22.52
Try and get a hold of it
00:24:22.57\00:24:24.05
and pull it back towards you.
00:24:24.10\00:24:26.08
Slightly if you have to.
00:24:26.13\00:24:29.05
At first you may have to have
00:24:29.10\00:24:30.28
that upper leg bent in
order to get a hold of it.
00:24:30.33\00:24:33.78
But as we get more flexible,
00:24:33.83\00:24:35.65
we get so we
don't have to do that.
00:24:35.70\00:24:37.28
Once again, that
comes from repetition.
00:24:37.33\00:24:39.02
Greg's leg is still a
little bit wobbly from
00:24:39.07\00:24:40.62
doing the squats and
that's alright as well.
00:24:40.67\00:24:44.85
Okay five more seconds.
00:24:44.90\00:24:49.12
Okay switch.
00:24:49.17\00:24:50.32
Okay a steady pull.
00:24:59.50\00:25:04.22
Okay relax!
00:25:04.27\00:25:05.24
Okay, let's do
some abdominal crunches.
00:25:05.25\00:25:07.48
There's lots of
ways we can do them but
00:25:07.53\00:25:09.08
the bottom line is
your abdominal muscles
00:25:09.13\00:25:10.82
only have a 4
inch range of motion.
00:25:10.87\00:25:12.72
So, we're just
gonna put our hands behind
00:25:12.77\00:25:14.75
our neck and
we're gonna crunch up.
00:25:14.80\00:25:16.92
Chins towards the
ceiling as you come up and you
00:25:16.97\00:25:19.25
just go ahead and
crunch the abdominal wall.
00:25:19.30\00:25:20.72
Good! Down and up!
00:25:20.77\00:25:23.72
The abdominals are very
important for any athletic
00:25:23.77\00:25:26.95
event because once
again, the abdominal muscles
00:25:27.00\00:25:31.58
stabilize the body.
00:25:31.63\00:25:32.60
So, whenever we're
golfing or playing tennis
00:25:32.61\00:25:34.72
or whatever we're doing;
00:25:34.77\00:25:37.12
we need that
stabilization of the body.
00:25:37.17\00:25:39.88
Okay let's do 15 more!
00:25:44.53\00:25:48.38
Now, when we do
an exercise like this
00:25:49.97\00:25:51.42
we can vary the
intensity by varying the speed!
00:25:51.47\00:25:55.28
You've got five more!
00:25:58.80\00:26:01.52
Okay now do 20 fast ones.
00:26:05.27\00:26:08.48
Good! Fast, fast
00:26:08.53\00:26:09.50
That will give us a
little different effect on it.
00:26:09.51\00:26:16.08
Ten more!
00:26:16.13\00:26:17.75
Good! Good!
00:26:19.17\00:26:24.88
Okay up on the feet
00:26:24.93\00:26:28.75
and we're gonna do a rotation.
00:26:28.80\00:26:31.38
And we're gonna turn;
00:26:31.43\00:26:33.22
and turn,
00:26:33.27\00:26:34.98
and turn.
00:26:35.03\00:26:36.02
Again this is a
good one for a golfer.
00:26:36.07\00:26:38.22
If you want to have
a weight in your hand
00:26:38.27\00:26:41.55
that can be helpful as well,
00:26:41.60\00:26:42.85
but we want to go
in each direction!
00:26:42.90\00:26:46.58
Keep that trunk rotating!
00:26:46.63\00:26:52.75
Let's go ten more!
00:26:52.80\00:26:54.45
1 and 2, 3, 4, 5, 6, 7, 8, 9, 10
00:26:54.50\00:27:14.45
Okay let's step back
and stretch the calf.
00:27:14.50\00:27:22.48
Okay 5 more seconds there!
00:27:22.53\00:27:24.82
1, 2, 3, 4, 5
00:27:24.87\00:27:28.82
And switch!
00:27:28.87\00:27:34.25
Five more seconds.
00:27:34.30\00:27:37.45
Very good!
00:27:37.50\00:27:39.08
Thanks a lot fellas!
00:27:39.13\00:27:40.62
Keep your exercise going!
00:27:40.67\00:27:41.95
Enjoy your recreation,
00:27:42.00\00:27:43.12
Remember do it
for the right reason;
00:27:43.17\00:27:44.22
"I can do all things in
Christ who strengthens me."
00:27:44.27\00:27:46.92
God bless.
00:27:46.97\00:27:47.98