[Disclaimer]
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Coming up next on Body & Spirit;
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we are having a special program.
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We're going to deal
with training for youth"!
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So, if you have young people
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and wonder when they
should start exercising,
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or what they should do,
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today is their day!
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So, gather up the
kids and lets get started!
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Hello I'm Dick Nunez,
Wellness Director for the
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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 talking about
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training for young people.
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We find that our nation is
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getting more obese than ever!
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There's a reason for that!
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Our children are
getting hooked into
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eating all sorts of junk food,
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PE programs have
fallen off drastically...
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So exercise
isn't a prominent part
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of the lifestyle
of the kids of today.
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What happens when
we have chubby kids?
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They end up
becoming chubby adults!
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So, we want to do
something about that!
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We're gonna get a good exercise
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program going.
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We're going to be
working with young people
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so you can see
exactly what you should do
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and how much they can do!
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The Bible even
talks about young people
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when Paul is
talking to Timothy he says:
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"let no one criticize you
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"or despise you for your youth."
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So there is a role
for young people to play
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and young people can do a lot!
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So much more than we
ever thought possible!
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So, if we just give them
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some effort and encouragement;
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great things can happen!
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So, if we're
ready; let's get started!
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Helping me today
will be Alex and Kalie.
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We're starting by
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lumbering up a little bit.
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So what we're gonna do
is swing our arms around
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and just loosen
up the shoulders.
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Feels like we're
gonna go for a swim.
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We're gonna do
the backstroke here.
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Get them up and
nice way around there.
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Work those shoulders!
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Get the blood circulating!
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And four more!
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Okay and the other way now.
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Okay up and around.
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Keep going!
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Nice big circles!
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Let's get those
arms up in the air!
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Three more times.
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Okay good! Relax.
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Now in our
exercise program today
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we have as you see
a male and a female.
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Alex is 14 and Kalie's 11
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and they're both
at a good age where
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they should be able
to do some exercise.
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Often times people
are really panicked about
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"when do we start them?"
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Well the reality
is kids run and jump
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and play all the time!
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And obviously, we
do worry about their
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growth plates and so forth.
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But when we do regular exercise
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in a controlled manner;
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that shouldn't
be a problem at all!
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So what we're gonna
do is we're gonna do
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one of the old
favorites of exercises!
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We're gonna do so me push ups!
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You know how to do push ups?
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How about you?
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Do you know how to do push ups?
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Okay hit the deck!
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Okay now there's
two ways we can do them.
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We can either do
regular military push ups
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or we can do girl style
push ups which are simply
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just keeping the knees down.
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Can you do the
regular military ones?
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Why don't we try a
few of those first?
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Okay let's go!
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Push up and down...
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all the way up and down!
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Good!
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You're looking good!
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Okay and down and up...
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Okay let's go off the knees now.
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If both of you go
ahead and do it that way.
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Make sure you keep
the body straight still.
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Keep it controlled.
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When you get to the  bottom
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don't just collapse
down on to the carpet!
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Good!
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Control yourself
and push back up again.
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Excellent!
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Keep it going.
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Good!
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Okay both of you hold
it at the top position.
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Okay we're gonna do five more!
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Down and up and hold,
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and down and up and hold,
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down and up...
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Two more.
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Down and up.
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Last one.
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Down and up.
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Now go part way down
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and we're gonna
hold it for ten seconds!
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Good! Alright!
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Up on the feet.
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One nice thing
about working with youth
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is they bounce back quickly!
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So, if we work
out hard, no problem!
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Because you'll be
ready to go again tomorrow,
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right?
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Okay let's reach back
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and we're gonna stretch out now.
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Let the chest stretch!
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Now we're gonna
give ourselves a hug
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and we're gonna pull
our shoulder blades out
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as far as possible as
we stretch there, okay?
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Feel those push ups at all?
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Did you?
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How about you,
did you feel them?
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Good!
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Reach back.
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Feel that stretch
in the chest again.
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And across.
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Pull the scapula apart.
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Okay!
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What I would
like you to do Alex,
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is get the towels for us there!
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Okay here you go!
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Now, what I'd like
for you to do there is
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just lay on your
backs there on the floor.
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Okay.
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You're gonna hold
your towel like this.
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Like you're
going to pull it apart.
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Hold it straight
up over your body.
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Now, what I want you to do;
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I want you to
come way back with it.
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Straight back.
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Now bring it all
the way forward again!
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Keep pulling out the whole time.
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Go all the way
down to your waist!
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Okay and back!
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Keep pulling it
apart the whole time!
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Now go all the way back
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and pull back to the waist.
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Good!
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And back.
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And pull.
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Okay keep going!
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Now for those at home,
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even for those
who might be older,
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you can still do this exercise!
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You can do this
sitting in a chair
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or you can do it standing up!
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You're still gonna get
a good benefit from it.
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Just because this
program is entitled
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"Exercising for Youth"
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doesn't mean
that this isn't gonna
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help adults of all ages as well.
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So, don't be afraid to jump in
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and try it just
because it's titled
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a youth program!
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Good!
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Let's do ten more!
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Keep it nice and controlled!
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Keep the arms straight!
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Try and pull that towel apart.
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Try and rip it in two.
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Nobody's done it
yet but if you do it;
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you can keep it okay!
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That's a good
consolation prize right?
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Okay five more!
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Good!
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One more time!
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Okay now hold it
straight up over the chest.
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Okay, now what
I'd like you to do is;
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we're going to do an
assimilated bench press.
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We're going to push up
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and pull back
down towards our chest.
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You push straight up, okay?
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And back down!
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And up.
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Once again, we're
pulling it apart as you do it!
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Good!
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Push up then down.
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Good!
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Keep going!
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Push!
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Okay let's do five more!
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Okay both of
you hold at the top!
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Okay down
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and up.
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Good!
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Down and up,
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and down and up.
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Two more times!
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Down and up.
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One more time!
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Down and up.
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Okay, up on your feet!
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Okay! Now we're gonna take it
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and put it over our head
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and we're gonna go side to side.
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Keep the arms straight!
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Pull it from side to side!
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Keep going!
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Keep your arms totally straight.
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Good. There you go!
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That's better!
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Okay. Good!
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Keep your arms totally straight!
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Okay let's do
ten more each way!!
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1, 2,
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Keep your arms straight!
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3, 4, 5,
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Nobody's ripped the towel yet!
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6,
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Keep pulling on it!
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7,
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8 Two more!
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9 and 10!
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Good!
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Okay! May I have
your towel for a moment?
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Now we wanna stretch
the area we just worked.
00:09:23.30\00:09:25.62
The way we do that is
put an arm up over the head
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and give it a nice
steady stretch to each side.
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Let's see how
we're doing there!  Good!
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Wow!! You're flexible!
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You're turning
into a rubber man there!
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You don't want to pull too far!
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There you go!
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Hold it for five more seconds!
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Hold it across there. Good!
00:09:48.97\00:09:52.88
Okay now switch!
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Okay and pull!
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You'll see over
here that Alex is
00:10:04.27\00:10:05.95
extremely
flexible through this area.
00:10:06.00\00:10:09.58
You don't want
to try this at home
00:10:09.63\00:10:11.02
or at least
getting in that position
00:10:11.07\00:10:13.08
unless you're
extremely flexible!
00:10:13.13\00:10:14.62
It could be very detrimental to
00:10:14.67\00:10:16.65
your shoulder area but
00:10:16.70\00:10:18.15
Alex has got good
flexibility through there.
00:10:18.20\00:10:20.35
Okay let's go ahead and relax!
00:10:20.40\00:10:22.02
Now we're gonna
train the shoulder area.
00:10:22.07\00:10:23.75
The way we're gonna do
that is put our arms out
00:10:23.80\00:10:26.72
and we're gonna
draw little circles
00:10:26.77\00:10:29.05
by rotating the arms like this.
00:10:29.10\00:10:30.85
Now, we're gonna
make those circles bigger!
00:10:30.90\00:10:34.12
Now we're gonna make them small.
00:10:34.17\00:10:37.25
Now we're gonna make them big!
00:10:37.30\00:10:41.05
And small.
00:10:41.10\00:10:43.42
Now let's go the other way!
00:10:43.47\00:10:46.05
Make them bigger.
00:10:46.10\00:10:48.92
Now smaller.
00:10:48.97\00:10:51.85
And bigger!
00:10:51.90\00:10:54.65
And smaller!
00:10:54.70\00:10:56.18
Let's go to the front again!
00:10:56.23\00:10:58.02
No, let's go to the back!
00:10:58.07\00:10:59.45
No, let's go to the front!
00:10:59.50\00:11:01.48
Okay back.
00:11:01.53\00:11:03.55
Okay let's speed
them up a little bit...
00:11:03.60\00:11:06.22
Go faster...
00:11:06.27\00:11:07.62
Slow them down!
00:11:07.67\00:11:09.32
Okay now reverse it!
00:11:09.37\00:11:12.48
Fast!
00:11:12.53\00:11:13.95
Bigger!
00:11:14.00\00:11:16.38
Okay we should be making
big circles in the front!
00:11:16.43\00:11:19.15
Big circles in the front!
00:11:19.20\00:11:22.22
Now, let's make small ones.
00:11:22.27\00:11:24.72
And reverse it.
00:11:24.77\00:11:26.92
An reverse it!
00:11:26.97\00:11:29.42
Big circles to the front!
00:11:29.47\00:11:32.25
Big circles!
00:11:32.30\00:11:33.75
You starting to feel that
00:11:33.80\00:11:35.12
in your shoulders a little bit?
00:11:35.17\00:11:36.82
Are you?
00:11:36.87\00:11:38.02
How about you?
00:11:38.07\00:11:39.55
uh huh, okay!
00:11:39.60\00:11:41.22
Alright!
00:11:41.27\00:11:42.24
Let's hold it out
there nice and straight!
00:11:42.25\00:11:44.82
Keep those arms out straight!
00:11:44.87\00:11:46.25
And we're gonna
hold that for 30 seconds!
00:11:46.30\00:11:49.22
The nice thing about this is;
00:11:49.27\00:11:50.48
it's going to
feel really good when
00:11:50.53\00:11:52.65
you put your arms down!
00:11:52.70\00:11:53.72
It might not feel
too good right now
00:11:53.77\00:11:54.92
but, it will feel really good
00:11:54.97\00:11:57.38
when you put them down!
00:11:57.43\00:11:58.88
Okay that was ten seconds!
00:11:58.93\00:12:00.55
Come up a little
higher. Up! Up! Up!
00:12:00.60\00:12:02.98
Good!
00:12:03.03\00:12:04.00
There we go!
00:12:04.03\00:12:05.55
Okay there's 20 seconds!
00:12:05.60\00:12:08.62
2, 3, 4, 5, 6, 7, 8, 9, 10
00:12:08.67\00:12:18.32
Feels good when you
put them down, doesn't it?
00:12:18.37\00:12:20.58
Alright let's
roll the shoulders now.
00:12:20.63\00:12:23.45
A good fitness
routine for youth is extremely
00:12:27.87\00:12:29.72
important and especially
for girls because this is
00:12:29.77\00:12:32.55
when they're
developing their bone strength
00:12:32.60\00:12:35.52
and they get into some
good rigorous exercise.
00:12:35.57\00:12:38.72
It's gonna help immensely!
00:12:38.77\00:12:40.85
Again, when parents
worry about exercise
00:12:40.90\00:12:42.48
for youth, they
have a lot of youth
00:12:42.53\00:12:45.35
football things going on now;
00:12:45.40\00:12:47.08
and soccer and a
child actually has
00:12:47.13\00:12:48.92
a much greater potential for
00:12:48.97\00:12:51.12
hurting something there.
00:12:51.17\00:12:53.28
-Okay! Reverse it!
00:12:53.33\00:12:54.78
But kids are going to be kids!
00:12:54.83\00:12:56.12
They're gonna go out and
play all the time anyway!
00:12:56.17\00:12:57.72
If they
accidentally break something;
00:12:57.77\00:12:58.74
we just hope it's not
around the growth plate
00:12:58.75\00:13:00.72
where it's gonna
affect something!
00:13:00.77\00:13:02.18
But, if exercise
is done properly,
00:13:02.23\00:13:04.28
there really is no
problem with the injury aspect.
00:13:04.33\00:13:07.55
Because kids can do a
lot more than you think.
00:13:07.60\00:13:09.95
If they get on a
good regular routine...
00:13:10.00\00:13:14.32
Okay five more times!
00:13:14.37\00:13:16.35
One more!
00:13:21.33\00:13:22.32
Okay now, take
your hands like this,
00:13:22.37\00:13:24.45
in front of us.
00:13:24.50\00:13:25.47
Now we're going to bring
them up like this and down.
00:13:25.48\00:13:29.85
And down.
00:13:29.90\00:13:30.87
In fact, Wayne
Wescott from the YMCA
00:13:30.88\00:13:32.85
has found that by
getting young people
00:13:32.90\00:13:34.78
on a good
regular exercise program,
00:13:34.83\00:13:36.62
they dramatically
improved their ability
00:13:36.67\00:13:39.92
to do push ups,
crunches, pull ups...
00:13:39.97\00:13:43.42
Okay you wanna keep the
elbows up as you do that
00:13:43.47\00:13:46.08
and pull up.
00:13:46.13\00:13:47.10
And the elbows are
going to be up here like this.
00:13:47.11\00:13:50.45
Okay and then down.
00:13:50.50\00:13:52.05
Good!
00:13:52.10\00:13:53.45
Push your hands
all the way down!
00:13:53.50\00:13:55.92
Okay... let's
do five more there!
00:13:55.97\00:13:57.92
And three more!
00:14:03.27\00:14:04.78
Last one.
00:14:08.57\00:14:10.42
Good!
00:14:10.47\00:14:11.44
Now we're gonna
stretch those muscles out.
00:14:11.45\00:14:12.48
The way we're
going to do that is
00:14:12.53\00:14:14.55
we're gonna take
one arm across our body,
00:14:14.60\00:14:17.15
get a hold of the elbow
00:14:17.20\00:14:19.15
and pull it across!
00:14:19.20\00:14:21.35
Good!
00:14:21.40\00:14:22.37
You can feel that
stretch in your shoulder.
00:14:22.38\00:14:27.22
Okay, let's hold
that for ten more seconds!
00:14:27.27\00:14:32.75
Okay good!
00:14:35.47\00:14:36.58
Let's reverse it now.
00:14:36.63\00:14:38.62
Again, nice steady pull...
00:14:38.67\00:14:41.28
Feel it
stretching your shoulder!
00:14:41.33\00:14:43.75
And let's go five
more seconds here!
00:14:43.80\00:14:47.02
Okay and relax!
00:14:50.83\00:14:52.92
Alright!
00:14:52.97\00:14:54.82
Here's your towels!
00:14:54.87\00:14:56.52
Okay, now what
we're going to do is;
00:14:56.57\00:14:57.98
we're gonna do
some bicep exercise.
00:14:58.03\00:14:59.52
The way we're
going to do that is;
00:14:59.57\00:15:00.82
we're gonna take
our hand like that,
00:15:00.87\00:15:02.65
drape it over the
thumb side like this.
00:15:02.70\00:15:07.18
Okay...
00:15:07.23\00:15:08.68
Drape it over on
the thumb side there.
00:15:08.73\00:15:12.68
There we go!
00:15:12.73\00:15:13.92
Grab it with the other hand
00:15:13.97\00:15:15.15
and we're going to lean
forward just a little bit.
00:15:15.20\00:15:18.08
Lean our body forward
and we're going to curl it up
00:15:18.13\00:15:21.28
and then back down again.
00:15:21.33\00:15:24.55
Okay keep going!
00:15:24.60\00:15:25.75
Get a good range of
motion all the way down Alex!
00:15:25.80\00:15:28.95
Okay then up...
00:15:29.00\00:15:30.28
Get your hand a
little closer here,
00:15:30.33\00:15:32.98
and down.
00:15:33.03\00:15:36.18
Okay reach down!
00:15:36.23\00:15:38.65
Reach down!
00:15:38.70\00:15:39.78
Try to get that left
arm all the way straight.
00:15:39.83\00:15:42.72
Good! Bend over a little bit
00:15:42.77\00:15:44.95
and that will help you a little.
00:15:45.00\00:15:53.98
Reach all the way down!
00:15:54.03\00:15:57.25
Okay you want to
keep this palm up!
00:15:57.30\00:16:00.45
Good!
00:16:00.50\00:16:01.47
Now all the way down.
00:16:01.50\00:16:03.35
That's better!
00:16:03.40\00:16:04.52
Good!
00:16:04.57\00:16:06.95
To make it feel better
00:16:07.00\00:16:08.45
just try keeping
that arm down all the way.
00:16:08.50\00:16:10.92
There!
00:16:10.97\00:16:12.08
Excellent!
00:16:12.13\00:16:13.15
Keep the palm up!
00:16:13.20\00:16:14.85
Okay let's go five more times!
00:16:14.90\00:16:18.12
1, 2,
00:16:18.17\00:16:21.52
Reach all the way down!
00:16:21.57\00:16:23.38
3, 4
00:16:23.43\00:16:27.45
One more!
00:16:27.50\00:16:28.98
5
00:16:29.03\00:16:30.00
You know what we get to do next?
00:16:30.01\00:16:31.52
Switch arms!
00:16:31.57\00:16:33.92
Okay!
00:16:33.97\00:16:37.55
Get a little closer up there.
00:16:37.60\00:16:40.02
The best way to do it is
get it right underneath there.
00:16:40.07\00:16:48.32
Down all the way.
00:16:48.37\00:16:52.12
And up...
00:16:52.17\00:16:53.28
And down...
00:16:53.33\00:16:54.82
and up.
00:16:54.87\00:16:57.75
There we go!
00:16:57.80\00:16:58.98
Good!
00:16:59.03\00:17:00.65
You control how
hard you're working!
00:17:00.70\00:17:04.18
Push down.
00:17:04.23\00:17:05.68
And up...
00:17:05.73\00:17:07.35
Good!
00:17:07.40\00:17:08.42
Okay, keep it going!
00:17:08.47\00:17:10.98
Reach all the way down!
00:17:11.03\00:17:12.32
Excellent!
00:17:12.37\00:17:13.78
Keep it going!
00:17:13.83\00:17:15.58
We've got ten more to go!
00:17:15.63\00:17:17.65
Won't that be fun?
00:17:17.70\00:17:18.92
All the way down.
00:17:18.97\00:17:20.22
All the way down.
00:17:20.27\00:17:30.52
Five more!
00:17:30.57\00:17:32.15
Make sure the arm goes straight!
00:17:32.20\00:17:34.12
Good!
00:17:34.17\00:17:35.14
That's an
important aspect of training.
00:17:35.15\00:17:36.12
You want to make sure you
get a full range of motion.
00:17:36.13\00:17:38.45
All the way down
until the arm is straight!
00:17:38.50\00:17:43.05
Okay, one more!
00:17:43.10\00:17:45.48
Okay good!
00:17:45.53\00:17:46.58
Let me take the towels there.
00:17:46.63\00:17:50.18
Okay now we're going to
do some tricep exercise.
00:17:50.23\00:17:53.05
We're gonna take
our palm up like this
00:17:53.10\00:17:56.62
and put our fist right in there
00:17:56.67\00:17:59.12
and we're gonna push down until
00:17:59.17\00:18:01.45
it's all the way down
00:18:01.50\00:18:03.32
and bring it back up.
00:18:03.37\00:18:04.58
All the way down!
00:18:04.63\00:18:05.95
And up...
00:18:06.00\00:18:06.97
And down...
00:18:06.98\00:18:08.25
And up...
00:18:08.30\00:18:09.45
Good!
00:18:09.50\00:18:10.47
Keep it going!
00:18:10.48\00:18:12.32
Down
00:18:12.37\00:18:13.45
and up.
00:18:13.50\00:18:14.88
Down and up!
00:18:14.93\00:18:17.15
Good!
00:18:17.20\00:18:23.72
You look like a bunch of Atlanta
Braves fans doing the chop!
00:18:23.77\00:18:28.82
Okay ten more!
00:18:28.87\00:18:33.98
1, 2, 3,
00:18:34.03\00:18:38.82
Good!
00:18:38.87\00:18:39.84
Keep going!
00:18:39.85\00:18:40.98
4, 5, 6
00:18:41.03\00:18:45.02
Good!
00:18:45.07\00:18:47.02
7, 8, 9, 10
00:18:47.07\00:18:53.38
You know what we get to do next?
00:18:53.43\00:18:56.22
Alright it's catching on!
00:18:56.27\00:18:58.02
Switch arms!
00:18:58.07\00:19:00.02
Wanna make sure we're balanced!
00:19:00.07\00:19:01.65
You don't want to look like
00:19:01.70\00:19:02.75
Popeye the sailor in one arm
00:19:02.80\00:19:03.85
and Olive Oil in the other!
00:19:03.90\00:19:09.92
Okay we're getting
way out of sequence here!
00:19:09.97\00:19:13.22
Let's hold it up here at the top
00:19:13.27\00:19:15.12
and down and up.
00:19:15.17\00:19:16.18
You wouldn't make very good
00:19:16.23\00:19:17.78
synchronize swimmers I'm afraid!
00:19:17.83\00:19:21.88
Okay ten more!
00:19:21.93\00:19:29.42
And six more!
00:19:29.47\00:19:37.22
And we're down to the last two!
00:19:37.27\00:19:41.85
Good!
00:19:41.90\00:19:42.87
Okay, you know what's next now?
00:19:42.88\00:19:44.82
Probably not!
00:19:44.87\00:19:45.84
Okay we're gonna
do some leg exercises
00:19:45.85\00:19:47.42
and the way
we're gonna do that is;
00:19:47.47\00:19:49.08
we're gonna do some squatting.
00:19:49.13\00:19:50.10
Now, squats are a
great overall exercise
00:19:50.11\00:19:51.68
but they can be difficult.
00:19:51.73\00:19:53.05
Now the way we're
gonna do those is;
00:19:53.10\00:19:54.75
we're going to
have our feet apart,
00:19:54.80\00:19:57.12
(a little wider
than shoulder width)
00:19:57.17\00:19:59.15
toes turned out just slightly.
00:19:59.20\00:20:00.58
We're gonna cross
our arms across our chest
00:20:00.63\00:20:02.38
and when we squat down
we're gonna push our hips back.
00:20:02.43\00:20:05.02
What we don't want to do is
00:20:05.07\00:20:06.28
we don't want to shoot
our knees over our feet.
00:20:06.33\00:20:09.08
We're gonna squat down.
00:20:09.13\00:20:11.52
Sit back into it.
00:20:11.57\00:20:12.88
Good!
00:20:12.93\00:20:13.90
Push your hips back.
00:20:13.91\00:20:14.88
Push your hips back
like you're reaching
00:20:14.89\00:20:15.92
for a chair to sit down into!
00:20:15.97\00:20:17.72
Okay and then up.
00:20:17.77\00:20:19.58
Down.
00:20:19.63\00:20:20.65
Okay you want to turn
your toes out a little bit out.
00:20:20.70\00:20:24.38
That's in! That's in!
00:20:24.43\00:20:26.78
This is out.
00:20:26.83\00:20:28.12
Okay, and just
push your hips back.
00:20:28.17\00:20:30.82
There you go!
00:20:30.87\00:20:32.55
Okay squat down!
00:20:32.60\00:20:35.75
Okay now we're looking alright!
00:20:35.80\00:20:37.82
Squat down.
00:20:37.87\00:20:40.15
Okay keep going!
00:20:40.20\00:20:42.25
Keep pushing
your hips back Alex!
00:20:42.30\00:20:44.52
Okay that's better!
00:20:44.57\00:20:46.12
Go down a little further.
00:20:46.17\00:20:49.58
Excellent!
00:20:49.63\00:20:50.60
Now we're looking good!
00:20:50.61\00:20:52.12
How we doing over here?
00:20:52.17\00:20:53.92
Okay and down.
00:20:54.33\00:20:56.25
Good!
00:20:56.30\00:20:57.27
The stronger your legs
are the better you're going
00:20:57.28\00:20:58.65
to be at lots of
different activities.
00:20:58.70\00:21:00.18
Running, jumping,
swimming, skiing...
00:21:00.23\00:21:02.08
Whatever you name
we're gonna be better at it!
00:21:02.13\00:21:04.78
Good!
00:21:08.80\00:21:09.77
Down a little further Alex.
00:21:09.78\00:21:12.62
So when people ask me
00:21:12.67\00:21:14.22
"when kids should
start exercise", really,
00:21:14.27\00:21:16.28
it's whenever
they're ready to do it!
00:21:16.33\00:21:18.35
Because some kids
you get them out there
00:21:18.40\00:21:20.28
and the parents try
to push them to do it
00:21:20.33\00:21:21.68
-they don't want to do it
but you get a young person,
00:21:21.73\00:21:23.82
they could be 10, 12 years old
00:21:23.87\00:21:26.05
and they're ready
to start something!
00:21:26.10\00:21:28.38
Let them start something!
00:21:28.43\00:21:29.40
Let them get so they
can use their own body.
00:21:29.41\00:21:31.12
Let them do push ups, sit ups...
00:21:31.17\00:21:32.95
or I should say crunches.
00:21:33.00\00:21:34.22
We don't want
them to do full sit ups
00:21:34.27\00:21:35.78
pull ups,
squats, things like that.
00:21:35.83\00:21:38.15
Running...
00:21:38.20\00:21:39.17
Running is
excellent for leg development!
00:21:39.18\00:21:40.68
Especially sprinting.
00:21:40.73\00:21:42.05
Okay let's go
down... Keep going!
00:21:42.10\00:21:45.48
Okay, not quite so deep!
00:21:45.53\00:21:46.50
You're really
getting into it now though!
00:21:46.53\00:21:49.42
Okay when we squat
down we're looking to get
00:21:49.47\00:21:52.95
the upper thigh about
parallel to the ground.
00:21:53.00\00:21:58.18
Good!
00:21:58.23\00:22:02.28
Okay we're gonna do ten more!
00:22:02.33\00:22:04.48
Both of you up!
00:22:04.53\00:22:06.45
Are you getting tired?
00:22:06.50\00:22:07.65
Okay! One way to
get some reaction!
00:22:07.70\00:22:12.35
...Down, Good!
00:22:12.40\00:22:16.88
Okay five more!
00:22:16.93\00:22:25.12
And two more!
00:22:25.17\00:22:27.35
Okay now we're
gonna go down and hold.
00:22:27.40\00:22:31.52
Hold that and try
to hold for 30 seconds!
00:22:31.57\00:22:34.25
Oh man that might be hard
but we'll see what we can do!
00:22:34.30\00:22:39.28
Okay there's ten seconds!
00:22:39.33\00:22:43.38
Isn't this fun?
00:22:43.43\00:22:45.82
Okay hang in there!
00:22:45.87\00:22:47.25
Hang in there Alex!
00:22:47.30\00:22:48.95
You're doing good!
00:22:49.00\00:22:50.25
Almost there!
00:22:50.30\00:22:51.82
There's 20!
00:22:51.87\00:22:52.84
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:22:52.85\00:23:03.38
Doesn't that feel good?
00:23:03.43\00:23:06.42
Okay what I'm
gonna let you do is;
00:23:06.47\00:23:09.08
lay down on the floor
00:23:09.13\00:23:11.18
and lay on your side.
00:23:11.23\00:23:15.12
I want you to reach
back and grab your ankle.
00:23:15.17\00:23:18.78
I want you to
stretch your thigh.
00:23:18.83\00:23:22.82
Feel those in your legs did you?
00:23:22.87\00:23:25.45
Good!
00:23:25.50\00:23:26.47
Weren't they fun?
00:23:26.48\00:23:27.85
No...
00:23:27.90\00:23:28.92
Maybe.
00:23:28.97\00:23:29.94
Okay go ahead and
keep your leg back there!
00:23:29.95\00:23:32.38
Good!
00:23:32.43\00:23:33.40
Okay stretch it
for five more seconds.
00:23:33.41\00:23:37.38
Okay now roll
over to the other side
00:23:37.43\00:23:40.18
and do the other leg.
00:23:40.23\00:23:42.68
Okay pull back a little bit.
00:23:51.20\00:23:52.52
Feel it
stretching that quadriceps.
00:23:52.57\00:23:54.75
You have ten more seconds!
00:23:54.80\00:24:00.02
5, 4, 3, 2, 1
00:24:00.07\00:24:03.25
Okay sit facing the front.
00:24:03.30\00:24:07.12
Put your legs straight out.
00:24:07.17\00:24:10.95
Okay I want you to sit forward.
00:24:11.00\00:24:13.18
Try and grab your ankles
00:24:13.23\00:24:14.22
and pull your head
down toward your knees.
00:24:14.27\00:24:16.58
Keep your legs straight!
00:24:16.63\00:24:21.02
Okay and hold that!
00:24:21.07\00:24:26.75
You're pretty
flexible there Alex!
00:24:26.80\00:24:28.58
You're doing good!
00:24:28.63\00:24:30.85
Okay let's hold it
for ten more seconds!
00:24:30.90\00:24:40.05
And three more!
00:24:40.10\00:24:42.62
9, 10
00:24:42.67\00:24:44.12
Okay up on the feet;
00:24:44.17\00:24:45.92
Okay, now we're
gonna come back here
00:24:45.97\00:24:48.42
to the edge of the platform
00:24:48.47\00:24:49.68
and you're going
to use me as a wall.
00:24:49.73\00:24:51.25
What you're going to do is;
00:24:51.30\00:24:52.45
put your hand on my
shoulder, each one of you.
00:24:52.50\00:24:54.95
Okay, don't worry,
00:24:55.00\00:24:56.12
you're not going to hurt me!
00:24:56.17\00:24:57.45
Okay step back so
the balls of your feet
00:24:57.50\00:24:59.65
are on the edge and
your heels are off the edge.
00:24:59.70\00:25:02.12
So you're back here like this.
00:25:02.17\00:25:04.25
Okay what we're gonna do is;
00:25:04.30\00:25:05.45
we're gonna do some toe raises!
00:25:05.50\00:25:07.05
You're gonna push
way up high on your toes
00:25:07.10\00:25:08.92
and then back down again.
00:25:08.97\00:25:10.45
Alex, you want to
scoot your feet back
00:25:10.50\00:25:12.72
just a little bit more.
00:25:12.77\00:25:14.28
Okay good!
00:25:14.33\00:25:15.32
Way up high and down!
00:25:15.37\00:25:16.98
And up.
00:25:17.03\00:25:18.58
Don't fall off!
00:25:18.63\00:25:20.02
And down...
00:25:20.07\00:25:21.38
And up...
00:25:21.43\00:25:22.78
And down...
00:25:22.83\00:25:24.22
And up...
00:25:24.27\00:25:25.58
Good!
00:25:25.63\00:25:26.60
Keep going!
00:25:26.61\00:25:27.58
Up and down.
00:25:27.59\00:25:29.22
Good!
00:25:29.27\00:25:32.55
This is an
excellent exercise for
00:25:32.60\00:25:35.05
the development of the ankles!
00:25:35.10\00:25:38.35
Remember, there's no
strength in the joint.
00:25:38.40\00:25:40.42
Strength comes from the
muscles across the joint.
00:25:40.47\00:25:43.75
So, as young people,
it's very important to try
00:25:43.80\00:25:47.42
and develop the muscles
fully all throughout the body
00:25:47.47\00:25:49.95
and that will certainly
help you in the long run
00:25:50.00\00:25:52.28
to have a fit and healthy body!
00:25:52.33\00:25:55.85
Keep going!
00:25:55.90\00:26:00.22
We're going to
try and do ten more.
00:26:00.27\00:26:05.62
Good!
00:26:05.67\00:26:10.22
There's 4, 5
00:26:10.27\00:26:13.38
Five more!
00:26:13.43\00:26:15.32
Starting to feel
that a little bit?
00:26:15.37\00:26:17.42
Good!
00:26:17.47\00:26:20.08
Two more!
00:26:20.13\00:26:22.92
Alright! Excellent!
00:26:22.97\00:26:24.58
Now we're gonna
stretch that muscle out
00:26:24.63\00:26:26.82
and the way
we're gonna do that is;
00:26:26.87\00:26:28.28
step back and put the.
00:26:28.33\00:26:30.52
press the heel to the floor.
00:26:30.57\00:26:32.78
Feel it stretch in
the back of the leg there!
00:26:32.83\00:26:35.42
Keep the one leg straight.
00:26:35.47\00:26:38.58
There you go!
00:26:38.63\00:26:39.60
Now just lean
forward a little more.
00:26:39.61\00:26:41.72
Good!
00:26:41.77\00:26:43.02
Hold that for five more seconds
00:26:43.07\00:26:48.85
and reverse it.
00:26:48.90\00:26:52.78
Feel it stretch!
00:26:52.83\00:26:55.48
Okay you want to turn that
toe a little more this way.
00:26:55.53\00:27:00.48
There you go!
00:27:00.53\00:27:03.58
Five more seconds.
00:27:03.63\00:27:06.95
Okay very good!
00:27:07.00\00:27:09.15
Thanks a lot!
00:27:09.20\00:27:10.32
We're all done!
00:27:10.37\00:27:11.82
I find it very sad that
PE programs are not required
00:27:11.87\00:27:14.38
as much as they used
to be and young people are
00:27:14.43\00:27:17.52
losing the benefits of exercise!
00:27:17.57\00:27:19.35
Exercise would
help them with all
00:27:19.40\00:27:20.52
the athletic
endeavors they want to do.
00:27:20.57\00:27:22.35
The
recreational things they want
00:27:22.40\00:27:23.68
but most of all it
would help them feel
00:27:23.73\00:27:26.05
good about themselves!
00:27:26.10\00:27:27.58
Their self esteem.
00:27:27.63\00:27:28.60
They won't be putting
on the body fat like is
00:27:28.61\00:27:30.25
happening far so often
and also they can get far more
00:27:30.30\00:27:33.32
benefit than they
ever thought possible.
00:27:33.37\00:27:35.12
But, the most
important thing is;
00:27:35.17\00:27:36.58
we want to teach
our kids to train
00:27:36.63\00:27:38.08
for the right reasons!
00:27:38.13\00:27:39.32
Philippians 4:13 says;
00:27:39.37\00:27:40.34
"I can do all things through
Christ who strengthens me."
00:27:40.35\00:27:44.25
God bless you!
00:27:44.30\00:27:45.32
We'll see you next time!
00:27:45.37\00:27:47.02
Keep working out.
00:27:47.07\00:27:48.55