The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Welcome to "Body and Spirit."
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Today you are gonna exercise
with me Jeanie McDonald Weaver
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and we are gonna do
moves to strengthen your back.
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Welcome to Body and Spirit.
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Today we are gonna do
moves to strengthen your back.
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I want you to be
thinking about a text
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all during our exercise today.
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Mark 12:20 love the
Lord with all your heart,
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your soul, your
mind and your strength.
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Think about that
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because we are gonna use
some strength work today.
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We are here to
serve one another in love
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that's what we are trying to do
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and sometimes it
strengthen your back
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it's gonna be hard to do.
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I have Tim that's
helping me today and Abigail.
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And we are warming up already,
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so you should be
warming up out there
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while you are watching this.
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Because you can't be
working a stiff back, okay.
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So you see what I'm doing
today, I've got my squeezy ball.
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You don't ought to
have any special ball,
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you can use some
socks that are rolled up.
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I just want you
to get your hands
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squeezing and your stomach...
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Abigail is your
stomach tight? Yes.
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Don't lie to me.
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Is your stomach tight? Okay.
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Because if you are at home
and you are doing your warm up
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and you haven't pull
your belly button in,
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you are not
supporting your back.
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You are making your
back work all by itself.
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And every time
that I pull my knee
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to the centerline of my body,
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I'm setting up
stretching dynamically
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through the hip
into the lower back.
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And you notice I'm
pushing my hand across my body.
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So I'm
stretching to the shoulders,
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I'm getting warmed.
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You don't have to
have any special apparatus,
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you just have to be mindful
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and know a few
moves that are pertinent
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to what we are
trying to do. Okay,
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I've been doing
this now for a while,
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I'm pulling that
knee to the centerline.
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Tim is pointing his
knee to the centerline.
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Abigail is really doing
good pointing to the centerline.
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But I don't to see
Abigail use her arms more,
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because that includes your back.
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Now isn't that, so
you have to warm that up,
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so I'm gonna go front
to back, and I'm squeezing,
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every time I do I'm
squeezing, squeezing, squeezing.
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And right now if I asked
you is your stomach tight,
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did I catch you? Yeah.
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I caught her, did I catch you?
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That I caught you
let go, don't do that.
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Because if you
constantly let your abdominal go
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and it's just a
matter of pulling
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your belly button in that's it.
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You are making your
back work by itself.
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Now we are gonna do
a little walking, okay.
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Now I'm gonna pull my knees in.
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I might add
before we start today's,
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we're already starting today,
because we are warming up,
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that is super important.
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And if you are home
and you are thinking
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and you are sitting.
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Well, stop moving
your legs up and down,
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you can start right there, okay,
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I'm just coming up,
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I can go at a good
pace or I can go slow,
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and I have a stiff back
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I might have to go
slower which is fine,
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or I can go in a
pace a little bit more.
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Tim actually first
started coming to my classes
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that I teach at where I'm
live and also at a health camp,
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because his back
was bothering him
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all the way up to his neck,
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and so we worked at it and
he is doing much better now.
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So I hope this
will help you today.
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So how are you
feeling pretty warm?
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Pretty good.
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Good, now we are ready
to go little bit higher,
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so I'm gonna put of these down.
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Again you can have
socks in both hands
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or just a ball in
one hand and change it,
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it's up to you.
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So now I'm gonna come
right here with my shoulder
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and bring it down,
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because when we're warming up
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and we are reading the back
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because we are doing
some strength work today.
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And I'm gonna pull my
knee up like that, okay.
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I may come down,
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so no matter
what your issues are,
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if you can stand and walk,
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you can pretty much do
this kind of a move okay.
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So I'm just gonna
come right to the head
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and I'm just
gonna go up on my toe
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and back down and you can see.
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I'm starting to
lift that knee now.
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And now I'm gonna come on up
and if doesn't bother my back,
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I'm gonna
continue to come on up.
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And as my knee
get higher and higher,
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Abigail is your stomach
going tighter and tighter?
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Don't lie to me? Well, it is.
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Now it is we are
learning, so if you are at home
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and you are like Abigail
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and you are not
quite to used to pulling
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your stomach in
with every single move.
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I'm gonna keep asking you
that through this whole warm up
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and back
strengthening progression.
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So, in order to do this
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you have to be
pretty tight in the core
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and your back is
having to start working now.
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Had a pretty good level, okay.
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So I'm shifting a
bit, I'm pulling in,
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I'm lifting and as this comes up
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and this goes up
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I'm getting tighter and
tighter and tighter in here.
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So that I support that move,
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and I need to do maybe
15 of these, all right.
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Now I'm squeezing,
squeezing, squeezing
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and you bring your leg up
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and you will
miss and you will find
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that that you are
falling, that's okay.
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Just put your foot down,
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start again shift
opposite, opposite,
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opposite, opposite, yeah,
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because that's
kind how you walk,
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you walk like this, right?
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And that's way
we were doing these.
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Breath we are just
elongating that move.
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Big breath, tight, tight, yes.
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You had been tight, didn't you?
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Good, all right.
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Now we are gonna
hold for just a second.
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I got it there
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and if that's
difficult for you to hold,
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then bring your leg
down a little further,
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bring your arm
down little further
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and come down, okay.
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So now we've done
repeated work maybe 15 lifts.
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Now we are shifting,
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so that means higher work,
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that means whenever I
bring that other leg up
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I'm really happen to
work to stay on there
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and if you had hip, knee
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you might need to keep
your leg down a little bit,
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but go ahead and keep coming up
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as high as you feel
you can holding it there,
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holding it
there, holding it there,
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bring it down shift.
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My supported leg,
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your supported
leg needs to be what?
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Bent or lock, what we want?
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The bent I think.
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Bent he thinks,
bent, bent got it?
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Here I come, here
I come, here I come,
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I'm holding, holding, holding
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breath right here,
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don't hold your
breath, don't hold your breath.
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If you hold your breath
you turn blue come back now.
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And you will hop around
a little bit that's okay.
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But you will get
stronger and stronger at that,
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so you are saying to yourself,
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okay, this is about backs,
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why are we doing legs?
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It all works
together remember that,
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all works together.
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And the more stable
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you are able to become
in these kinds of moves,
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the stronger your
back is gonna become.
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So if you wanna
strengthen your back
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you can do standing
just like we are here.
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Next move we are
gonna do go into our squat
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which we did some of
those in previous filmings,
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but you are gonna,
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this is a very functional
very pillar type move, okay.
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If you have a back issue
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and you wanna
strengthen your back,
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you got to be able to go
into a squat without pain.
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And now I'm gonna use
it to start waken it up,
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so I'm right down here.
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I'm in a good back position.
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I'm pushing my
tail lights back, right.
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My back is extended
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and I don't want to do
this with my head see this,
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this is at a neutral.
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I wanna pull my chin
down and look down, okay.
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So now right here, I
will put my hands out here,
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I'm gonna push into my heels
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and I'm gonna tight my stomach
because I'm gonna come up.
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And now I'm gonna come back down
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and I'm getting hip hinge.
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And I'm gonna come back up,
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and I'm gonna
hold it right there.
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Because I'm gonna back up
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I'm gonna go ahead
and sit down in my chair.
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Because a lot of
you are seated at home
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and you are saying oh I'm
not strong enough to do that,
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I can't stand up
and do that work.
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You can work your back
very well in a seated position.
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So we are gonna do that
very same move that we did.
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It's not as intense
standing is more intense
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and where you stand,
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but I wanted to show
you as you come down.
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You are gonna
come right through here
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and you gonna feel a
stretch through your hips right,
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through your back all that.
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I'm gonna come down here
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and I'm gonna grab
my ankles, alright.
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My legs are apart wider than hip
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and I'm just
going to grab my ankles
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and pull myself right down
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and I'm gonna open up that back
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really well, then
I'm gonna come back up
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and I'm gonna get
my back really straight
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and right here my
stomach is gonna go tight.
00:10:14.50\00:10:16.55
And I'm gonna
pull up just like that,
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then I'm gonna back down.
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I may act like I grab my
ankles, I'm right down here,
00:10:22.47\00:10:25.75
and now I'm gonna pull
right up with the back extensor
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and then I'm gonna
go down again, okay.
00:10:30.15\00:10:33.03
And if I'm doing this in
the weights, no resistance
00:10:33.04\00:10:36.49
and if I had weight it would
be just like grabbing this ball
00:10:36.50\00:10:39.64
and it would be my
weight I would be pulling
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and I can do that.
00:10:41.93\00:10:43.42
But if I'm little
worried about that
00:10:43.43\00:10:46.01
and I'm doing it correctly,
I will just do with no weight,
00:10:46.02\00:10:48.51
but I wanna keep
my back very straight
00:10:48.52\00:10:51.14
as you go down and
you are pulling back.
00:10:51.15\00:10:54.56
I might as a
trainer go over to you
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and just run my hand on their
00:10:57.59\00:10:59.83
and I will say I don't
want this to be rounded.
00:10:59.84\00:11:02.73
So as you go down
I wanna stay tight
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and I wanna pull with
a straight extended back
00:11:05.26\00:11:08.88
with my stomach
very tight, okay.
00:11:08.89\00:11:11.82
So I'm gonna just feel yep!
00:11:11.83\00:11:13.80
And I don't wanna
feel this flexing,
00:11:13.81\00:11:16.52
I don't wanna
feel flexion at all,
00:11:16.53\00:11:18.25
I'm gonna feel that pulling
00:11:18.26\00:11:19.74
with all the back
extensors and the hip.
00:11:20.57\00:11:23.46
This is an excellent move,
00:11:25.45\00:11:26.85
it's a move that anybody can do.
00:11:26.86\00:11:28.99
You can do it with no weight
00:11:29.00\00:11:31.46
and get improvement in
through your back hips,
00:11:31.47\00:11:35.12
all the way down or you
can do with weight, okay.
00:11:35.13\00:11:39.23
Now I'm gonna invite
my helpers Abigail and Tim
00:11:39.24\00:11:44.58
to grab a leg weight
00:11:44.59\00:11:46.47
and I'm not going
to use a leg weight,
00:11:47.63\00:11:49.26
so in doing this you can choose
to put the leg weights on.
00:11:49.27\00:11:55.70
And there are just gonna,
00:11:55.71\00:11:57.03
you don't need to scared
of them these are five pounds.
00:11:57.04\00:12:00.37
And if you have a back problem
00:12:00.38\00:12:03.54
you wouldn't use a leg weight
00:12:03.55\00:12:05.74
you would be doing it
with me with no leg weights.
00:12:05.75\00:12:07.70
If you wanting to
strengthen your back
00:12:07.71\00:12:10.44
and you are at the point
00:12:10.45\00:12:11.47
where you want to
strengthen your back,
00:12:11.48\00:12:13.20
then you can use a leg weight,
00:12:13.21\00:12:14.92
you can use anywhere from
three to a five pounds safely,
00:12:14.93\00:12:18.57
if you had clearance
00:12:18.58\00:12:19.79
medical clearance to use
to strengthen your back, okay.
00:12:19.80\00:12:22.99
So you are gonna go straight
from your chairs Tim and Abigail
00:12:23.00\00:12:27.15
and you are gonna right
down to your hands and knees,
00:12:27.16\00:12:29.17
just like that
00:12:30.40\00:12:31.37
and I'm gonna be standing
doing some strengthening
00:12:31.38\00:12:34.62
I'm gonna go the other way
00:12:34.63\00:12:36.40
and I'm gonna do
with out the leg weight.
00:12:36.41\00:12:37.90
So as you are here
00:12:37.91\00:12:39.48
you are gonna come
right down into this position
00:12:39.49\00:12:43.21
you stay right there,
00:12:43.22\00:12:44.25
stay right there,
you are good, okay.
00:12:44.26\00:12:46.50
You are gonna take that
leg right back like that
00:12:46.51\00:12:49.30
and if your
wrist bother you here
00:12:49.31\00:12:51.60
all you need to do is
double your fist up, okay.
00:12:51.61\00:12:54.69
Now I'm gonna
ask you the question
00:12:54.70\00:12:56.99
is your belly button
pull down boys and girls? Yes.
00:12:57.00\00:13:01.46
Is your belly
button pull down at home,
00:13:01.47\00:13:03.40
if it's not you need
to stop and do that, okay.
00:13:03.41\00:13:07.27
Now you are gonna
unlock your elbows
00:13:07.28\00:13:09.69
that's important here,
00:13:09.70\00:13:11.06
unlock your elbows,
tighten your gluteal
00:13:11.07\00:13:14.23
and in with the belly
button right check, yeah.
00:13:15.16\00:13:18.33
And I'm just going to
lift and hold that right there
00:13:18.34\00:13:22.57
just like that I'm gonna hold,
00:13:22.58\00:13:24.79
hold, hold, hold.
00:13:24.80\00:13:26.90
I'm gonna bring it back down.
00:13:26.91\00:13:28.05
I'm gonna do that again,
00:13:28.06\00:13:30.12
I'm doing without a
leg weight all right.
00:13:30.13\00:13:34.52
My elbows are bent,
00:13:34.53\00:13:36.40
so right now you are asking me
00:13:36.41\00:13:38.47
well how is
this helping my back?
00:13:38.48\00:13:40.14
Well right now your back
is acting as a stabilizer.
00:13:40.15\00:13:44.37
That is if your tummy is
in as your belly button in
00:13:45.38\00:13:48.83
and I'm lifting so
my gluteal and my lower,
00:13:48.84\00:13:52.21
my back extensors, mid,
00:13:52.22\00:13:54.92
lower and upper back is working
as a stabilizer right now.
00:13:54.93\00:13:59.87
And I'm doing repeated toe
touch and lift just to the hip,
00:13:59.88\00:14:04.57
I don't have to go any higher.
00:14:04.58\00:14:06.37
Breath and bring it back down.
00:14:06.38\00:14:09.45
Then I'm gonna
bring that leg in, okay,
00:14:10.38\00:14:12.95
I'm gonna do the other
leg, I'm not gonna rest here.
00:14:12.96\00:14:15.36
Now if you need to go
ahead, at home that's all right,
00:14:15.37\00:14:20.06
you just both push it back.
00:14:20.07\00:14:21.46
And I'm right here, the
tummy is going to go tight,
00:14:21.47\00:14:25.47
my elbows are gonna
do what Abigail? Relax.
00:14:25.48\00:14:28.94
Yeah relax,
00:14:28.95\00:14:30.39
okay soften right
Tim is got his right.
00:14:30.40\00:14:33.79
So, we are gonna come
up and touch back down.
00:14:33.80\00:14:35.99
So I'm without leg weight,
00:14:36.00\00:14:37.42
they have leg weight
00:14:37.43\00:14:39.00
and trust me they
are working their backs.
00:14:39.01\00:14:42.82
Nice and tight we are gonna
biring that right to their,
00:14:42.83\00:14:46.69
because I'm gonna
really get these working
00:14:46.70\00:14:48.95
keep that elbow
bend, doing good Tim. Okay,
00:14:48.96\00:14:52.62
so my back as working as
good stabilizer right now.
00:14:52.63\00:14:56.37
Big breath, big
breath, big breath
00:14:56.38\00:15:02.13
and I'm gonna keep going,
00:15:02.14\00:15:03.38
and I'm gonna do probably
00:15:03.39\00:15:04.97
two sets of ten
of these alright.
00:15:06.89\00:15:09.41
And for time because
we wanna finish to the end
00:15:09.42\00:15:12.99
today we are gonna
maybe go on to the next moves
00:15:13.00\00:15:17.93
but I want you to understand
00:15:17.94\00:15:19.06
if you wanna really
gets so strength work going
00:15:19.07\00:15:21.90
you need to be reach
00:15:21.91\00:15:23.16
in about two to three
sets of ten of these okay.
00:15:23.17\00:15:26.33
Should be hard
the last couple lifts.
00:15:26.34\00:15:29.27
Breath then we are
gonna come back down,
00:15:29.28\00:15:32.19
okay now with my leg weights on,
00:15:32.20\00:15:33.89
I'm gonna go right ahead
and lay right down your tummy.
00:15:33.90\00:15:36.87
Guys you gonna lay
right down, lay right down
00:15:36.88\00:15:39.95
and you are gonna
lay down your tummy,
00:15:39.96\00:15:41.70
you are gonna lay
right around like that.
00:15:41.71\00:15:45.09
Now because this is a
back strengthening program
00:15:46.28\00:15:49.93
we need to deal
with lower and upper.
00:15:49.94\00:15:53.35
If you hurt your back
00:15:54.77\00:15:56.01
or if you wanna
strengthening your back
00:15:56.02\00:15:57.37
it's a progression,
00:15:58.40\00:15:59.47
so as you are laying here
00:15:59.48\00:16:01.24
you are gonna just
put your hands down
00:16:01.25\00:16:03.08
and your foreheads are gonna
go right down on your head.
00:16:03.09\00:16:06.16
We re gonna start with the
upper in an active lift, okay.
00:16:06.17\00:16:11.54
And then the lower leg again
00:16:11.55\00:16:13.76
it's gonna be uses
the stabilizer, okay.
00:16:13.77\00:16:16.46
So we are working right in here.
00:16:16.47\00:16:18.40
You are gonna tighten
up right to the gluteal,
00:16:19.53\00:16:22.20
yep get a nice lift there
00:16:23.23\00:16:24.79
and now you are going
to just lift those elbows
00:16:24.80\00:16:27.46
off the ground with your head
00:16:27.47\00:16:28.82
right there on the
hands you are gonna lift
00:16:28.83\00:16:31.52
and bring it back down.
00:16:32.79\00:16:33.83
Okay put your
forehead on the hands
00:16:33.84\00:16:35.89
and bring it up as one unit,
00:16:35.90\00:16:37.37
come up there you go and back.
00:16:38.31\00:16:41.75
So at first she was fighting
me because she was thinking
00:16:41.76\00:16:45.71
okay I need with my head up
00:16:45.72\00:16:47.41
I know you wanna go
up as one unit, okay.
00:16:47.42\00:16:50.63
Tim kind of knows the march
00:16:51.33\00:16:52.51
because he has
had to do this a lot.
00:16:52.52\00:16:54.08
Okay to get his
back, back in shape.
00:16:54.09\00:16:57.25
Don't be
discouraged with your back work
00:16:57.26\00:17:00.62
okay this right here you
are tight in the gluteal,
00:17:00.63\00:17:03.76
you are tight in the stomach
you are lifting not fast.
00:17:03.77\00:17:07.27
You wanna come
up and hold don't,
00:17:07.28\00:17:10.78
don't bring your head back,
00:17:10.79\00:17:13.32
keep your chin
tucked, keep your chin tucked,
00:17:13.33\00:17:16.46
come up, you are
gonna hold right there.
00:17:16.47\00:17:19.17
Now I'm gonna put a
little dimension on here
00:17:19.18\00:17:21.17
for you to try at home, okay.
00:17:22.34\00:17:24.57
So as you come up
00:17:24.58\00:17:26.08
you are going to bring
the elbow back this way,
00:17:26.09\00:17:30.43
then to center,
then back this way,
00:17:30.44\00:17:33.30
then to center.
00:17:33.31\00:17:34.32
So it's a little break
00:17:34.33\00:17:36.80
from just going front to
back in the sagittal plane,
00:17:36.81\00:17:39.32
we are gonna go in a
transverse plane, okay.
00:17:39.33\00:17:42.69
So as you come up you gonna
breath blow, turn come center
00:17:42.70\00:17:47.68
and come back
and these are down.
00:17:47.69\00:17:50.48
Now after you've done
00:17:50.49\00:17:52.59
and have worked up to
where you can do one set of ten,
00:17:52.60\00:17:58.01
you do it nice and slow and easy
00:17:58.02\00:17:59.66
you don't have to do it fast.
00:17:59.67\00:18:01.01
You are working all this back,
00:18:01.02\00:18:04.98
this is holding, this is working
00:18:04.99\00:18:07.95
then you go down and you
rest that upper back, okay.
00:18:07.96\00:18:11.65
Now you are gonna
deal with this leg weights
00:18:11.66\00:18:14.32
and again if I were doing this
with them with no leg weights
00:18:14.33\00:18:18.32
that would be plenty.
00:18:18.33\00:18:20.20
For somebody who is
recovering from a hip surgery
00:18:21.31\00:18:24.35
or you have had a gimpy
back before just go easy,
00:18:24.36\00:18:28.78
it's they got weights on because
these guys are good, right?
00:18:28.79\00:18:32.25
They are ready
for this, right? Yeah.
00:18:32.26\00:18:34.43
right put your head down
and relax the upper body,
00:18:34.44\00:18:37.19
this is kind of important
00:18:37.20\00:18:38.83
when you are doing
back strengthening.
00:18:38.84\00:18:40.27
Don't lift both of
them up at the same time,
00:18:41.29\00:18:43.39
especially if you got weights
00:18:43.40\00:18:44.59
when you are not use to
it that comes very later.
00:18:44.60\00:18:46.63
So gonna tightening up
00:18:46.64\00:18:48.42
we are gonna keep
our upper body down,
00:18:48.43\00:18:50.22
we are gonna
tightened the gluteal,
00:18:50.23\00:18:52.07
tightened the gluteal.
00:18:52.08\00:18:53.29
We are gonna take
one leg up at a time
00:18:53.30\00:18:55.29
and just see how
it's going to go.
00:18:55.30\00:18:56.52
So see I'm gonna put
my toe flex like that,
00:18:56.53\00:18:59.65
then I'm gonna squeeze
00:18:59.66\00:19:01.23
and I'm gonna
do a straight lift,
00:19:01.24\00:19:02.98
just like that
and I'm gonna hold it.
00:19:02.99\00:19:05.44
1, 2, 3 down, okay.
00:19:05.45\00:19:09.51
Now I'm gonna
tightened my gluteal cheek
00:19:09.52\00:19:12.70
and we go straight
00:19:12.71\00:19:14.16
and I'm gonna lift it up there.
00:19:14.17\00:19:15.55
I'm helping you
Abigail are you glad? Yeah.
00:19:15.56\00:19:18.72
Okay, Tim is good
now here is the deal,
00:19:20.26\00:19:22.73
you all do not have to
go way up, little bit high.
00:19:22.74\00:19:25.68
I would rather you worry about
keeping your legs straight here
00:19:25.69\00:19:30.13
then to go high, you
don't have to go high.
00:19:30.14\00:19:32.96
You do have to squeeze tight
00:19:32.97\00:19:34.54
and you do have to use
that back as a stabilizer, okay.
00:19:34.55\00:19:38.04
And you do one and
then you do the other.
00:19:38.05\00:19:40.24
Because I don't want you
to build up too much tension
00:19:40.25\00:19:43.89
alright befor your change.
00:19:43.90\00:19:46.10
At the end, of let's say one
00:19:47.21\00:19:49.47
or two sets of
these types of moves,
00:19:49.48\00:19:53.56
how are you working,
you working hard? Yeah.
00:19:53.57\00:19:56.31
Oh! Oh! You bent your
leg, 30 lashes on you.
00:19:56.32\00:20:00.47
Did you see that at
home, she bent her leg,
00:20:01.56\00:20:04.29
and if you are bending your leg
I'm gonna get you and back down,
00:20:04.30\00:20:09.47
that was a good one.
00:20:09.48\00:20:11.06
Keep your toe in
now tightened up,
00:20:11.07\00:20:13.37
yes no bend knee here.
00:20:13.38\00:20:15.33
This is all coming
from the stabilizer
00:20:15.34\00:20:18.14
lower back
strengthening it not hurting it,
00:20:18.15\00:20:21.32
strengthening it.
00:20:21.33\00:20:22.30
Now bend of the
knee I'm catching you
00:20:22.31\00:20:25.15
no bend of that knee.
00:20:25.16\00:20:26.30
Yeah don't go high,
00:20:27.04\00:20:28.48
just come up
from that hip, yeah.
00:20:28.49\00:20:30.88
And after you've done that
now we are gonna try both legs,
00:20:30.89\00:20:35.48
but don't try this
until you are ready.
00:20:35.49\00:20:37.85
I'm just adding this
00:20:37.86\00:20:38.84
you might have to
take a couple of weeks
00:20:38.85\00:20:40.83
at doing one and the other.
00:20:40.84\00:20:42.20
Now I'm gonna
tightened up yes straight leg,
00:20:43.26\00:20:46.03
straight leg I'm gonna go up
00:20:46.04\00:20:48.82
then I'm gonna meet
it with the other one
00:20:48.83\00:20:51.66
and we are gonna
hold keep your head down.
00:20:51.67\00:20:53.34
Yes breath,
00:20:53.35\00:20:55.34
so after you are
holding it up there
00:20:55.35\00:20:57.41
then you bring it back down,
00:20:58.58\00:20:59.93
okay you don't
have to do ton of these,
00:20:59.94\00:21:01.93
you have to do someone hold it.
00:21:01.94\00:21:03.44
So we are gonna
bring one more time up
00:21:03.45\00:21:05.68
keep the upper body down,
00:21:06.84\00:21:08.48
holding how hard
are you working Abigail?
00:21:08.49\00:21:10.19
Hard are at the
10? She is at the 10.
00:21:10.20\00:21:15.23
Then how are you
working Tim? Twenty.
00:21:15.24\00:21:17.14
Okay remember you
don't have to go up,
00:21:17.15\00:21:19.17
too fast or too high,
00:21:20.15\00:21:21.90
you just have to come up
in hold and then back down.
00:21:21.91\00:21:25.64
And if you only do,
if you only do a couple
00:21:25.65\00:21:29.32
and it's really had that's fine.
00:21:29.33\00:21:32.89
then go back and
do one leg at a time.
00:21:32.90\00:21:36.34
Now I'm change
little focus here,
00:21:36.35\00:21:40.62
we are gonna take one leg out
00:21:40.63\00:21:43.59
and we are gonna
just do some heel quicks,
00:21:43.60\00:21:47.02
we did some of
these the other day,
00:21:47.03\00:21:48.91
but now we have leg weights.
00:21:48.92\00:21:51.25
You have to keep your chin down
00:21:51.26\00:21:54.59
and your leg weight
is just gonna go out
00:21:55.41\00:21:57.17
and end with that
whole leg not just your knee.
00:21:57.18\00:21:59.78
You are gonna out
an end from the hip.
00:21:59.79\00:22:02.47
Okay so this is working not only
that hamstring capsule unit,
00:22:02.48\00:22:09.29
but it's also stabilizing
that lower back okay.
00:22:09.30\00:22:13.60
So you can remember out
and in, big breath good.
00:22:13.61\00:22:17.91
And do this probably again
00:22:17.92\00:22:22.04
try to do a set of
ten maybe a set of 15,
00:22:22.05\00:22:25.65
then bring it one
at a time or both.
00:22:25.66\00:22:28.54
Abigail is doing it both,
Tim is doing one at a time.
00:22:28.55\00:22:31.32
Okay Abigail hasn't
had back issues, Tim has.
00:22:31.33\00:22:35.17
So if you've had back issues
00:22:35.18\00:22:36.63
you always wanted
to do one leg at a time
00:22:36.64\00:22:38.50
but you are still strengthening
that back as a stabilizer.
00:22:38.51\00:22:42.03
So after you are done
with your one to two sets
00:22:43.23\00:22:45.90
into three sets of ten of these,
00:22:45.91\00:22:48.48
you are gonna keep
your leg weights on.
00:22:48.49\00:22:50.16
You are gonna roll to the side
and lay back down just flat.
00:22:50.17\00:22:58.33
Trying so after you
work your back pretty hard
00:22:58.34\00:23:01.53
as a working muscle
as a stabilizer muscle.
00:23:01.54\00:23:05.37
You are gonna go
head and lay back
00:23:05.38\00:23:07.12
because this is
when you recover.
00:23:07.13\00:23:09.36
So after you
really worked a muscle
00:23:09.37\00:23:10.97
and anytime you use waist,
00:23:10.98\00:23:12.03
then you are gonna be
working little bit harder
00:23:12.04\00:23:13.68
just understand
that at home, okay.
00:23:13.69\00:23:16.13
Don't progress
before you are ready
00:23:16.14\00:23:18.86
but you must progress.
00:23:18.87\00:23:20.09
So we are going to just
put out hands out the side,
00:23:20.10\00:23:23.77
just like that.
00:23:23.78\00:23:24.75
We are gonna drop one leg down
00:23:25.63\00:23:27.77
on which then drop
the other leg with it,
00:23:27.78\00:23:31.88
now you go weights on, okay.
00:23:31.89\00:23:34.67
Your arms are way out
00:23:35.55\00:23:39.48
because you are gonna
get a stretch in the pack
00:23:39.49\00:23:41.35
and you are getting a stretch
00:23:41.36\00:23:42.46
through the lower back
only up into the shoulders,
00:23:42.47\00:23:46.62
because your knees
are going to the side
00:23:46.63\00:23:48.38
you got a leg weight on,
00:23:48.39\00:23:49.52
leg weight on we are gonna
hold it there for a little bit,
00:23:50.65\00:23:53.28
then you are gonna
move the top leg on up,
00:23:53.29\00:23:56.61
but keep it bends
00:23:56.62\00:23:57.61
and at that way it's
gonna help pull that leg down.
00:23:58.54\00:24:02.96
Okay how is that feeling?
00:24:03.96\00:24:05.34
Can I push it
little harder Abigail?
00:24:05.35\00:24:07.41
You gonna scream?
00:24:07.42\00:24:09.37
So if you are home you see
you can with your hand here,
00:24:10.40\00:24:15.78
put your hand here
and pull that down.
00:24:15.79\00:24:19.30
We're recovering through
that back that we just worked,
00:24:19.31\00:24:23.04
that's part of working a muscle
00:24:23.05\00:24:26.14
and especially your back muscle.
00:24:26.15\00:24:27.64
So Tim if you feel you
want to you don't have to,
00:24:27.65\00:24:30.86
Tim might be
little bit more tighter.
00:24:30.87\00:24:32.82
He would take because
he has a leg weight on
00:24:34.32\00:24:36.66
and he would roll it over
00:24:36.67\00:24:38.92
and just put it as far as he can
00:24:38.93\00:24:42.00
and you are
stretching through the gluteal
00:24:43.18\00:24:45.39
all going to the lower back
up into the shoulders, okay,
00:24:45.40\00:24:48.84
and let that stretch,
00:24:48.85\00:24:50.13
you are gonna hold
it there, hold it there.
00:24:50.14\00:24:54.09
And then you are
gonna bring it back
00:24:54.10\00:24:56.29
and you are gonna roll
to the other side you roll.
00:24:57.81\00:25:02.09
Now if you are rolling now
with them to the other side
00:25:02.10\00:25:07.95
you gonna just wait for a second
before you move your leg, okay.
00:25:07.96\00:25:12.53
So you feel how
that's going into the back,
00:25:12.54\00:25:15.09
no fast moves here, okay.
00:25:15.10\00:25:17.52
After everything settle
down then you left that leg,
00:25:17.53\00:25:21.79
come on up with that
weight and pull you down,
00:25:21.80\00:25:24.04
so you move real slow with you
keep the weights on your legs,
00:25:24.05\00:25:27.44
even if you don't.
00:25:27.45\00:25:28.42
So you see somebody can
go up at a higher range,
00:25:28.43\00:25:31.50
somebody is still getting
benefit even at this range okay.
00:25:31.51\00:25:35.50
So how are you feeling
Tim? It's stretching? Yep!
00:25:35.51\00:25:37.89
Keep your shoulder down,
00:25:37.90\00:25:38.92
that's the mistake that
you don't wanna make at home
00:25:38.93\00:25:41.82
whenever that you
just push this on down
00:25:41.83\00:25:43.48
don't let that
shoulder come up okay.
00:25:43.49\00:25:45.70
That's called cheating,
we don't wanna cheat. Okay
00:25:45.71\00:25:50.67
and you are gonna hold at there
00:25:50.68\00:25:52.18
and move your
legs as much as you can
00:25:52.19\00:25:55.09
but move them slowly
00:25:55.10\00:25:56.69
because you are using
the weight as atraction.
00:25:56.70\00:26:00.55
Okay you are
using it's pull you down
00:26:00.56\00:26:02.72
so keep that shoulder down,
00:26:02.73\00:26:03.81
if the shoulder is
coming up move the leg back,
00:26:03.82\00:26:06.56
you gonna keep that
shoulder down, okay.
00:26:06.57\00:26:08.54
So you are gonna hold it there.
00:26:08.55\00:26:09.84
Now they are
gonna finish this one
00:26:10.95\00:26:12.55
then they are
roll you gonna hold,
00:26:12.56\00:26:14.75
oh you count to 30? Alright.
00:26:14.76\00:26:16.88
So you count to 30
at this you count to 30
00:26:17.90\00:26:20.97
then you gonna roll back
00:26:20.98\00:26:22.64
and your feet are
gonna be on the floor, yes,
00:26:23.65\00:26:27.56
and scoot around and
so you are solid got it.
00:26:27.57\00:26:31.73
Now you gonna just
tighten it on your rear end
00:26:31.74\00:26:34.44
and you gonna lift the
rear end not your feet,
00:26:34.45\00:26:37.12
lift the rear end see
that it's a great recovery
00:26:37.13\00:26:40.93
and it's adding
to the strength work
00:26:40.94\00:26:42.91
that we've done
for the back, okay.
00:26:42.92\00:26:45.99
And then come down
gently keep your head down,
00:26:46.00\00:26:49.38
keep your shoulders down
00:26:49.39\00:26:50.43
and you just go up
and come down like a wave,
00:26:50.44\00:26:52.46
just like a wave come
up, you come down okay slow.
00:26:52.47\00:26:57.38
So it's a nice recovery hanging
in there doing really good.
00:26:57.39\00:27:02.59
Okay keep doing this at home,
00:27:02.60\00:27:04.78
while I finish
this segment up, okay.
00:27:04.79\00:27:08.04
Listen it says in scriptures
00:27:09.43\00:27:12.34
we started this
off with love the Lord
00:27:12.35\00:27:14.42
with all of your
heart with all your soul,
00:27:14.43\00:27:17.21
with all your mind
but with all your strength
00:27:17.22\00:27:21.45
and if you are just sitting
00:27:21.46\00:27:22.69
not strengthening
that's not gonna happen.
00:27:22.70\00:27:26.20
You got to finally move from
stretching to strengthening.
00:27:26.21\00:27:30.97
How hard was this today?
00:27:30.98\00:27:32.37
Little bit hard Abigail,
little bit hard Tim? Yeah.
00:27:32.38\00:27:36.44
And when you've done
some hard work you are sweat
00:27:36.45\00:27:39.26
and whenever that we do
strength work it's hard to do.
00:27:39.27\00:27:44.93
That's why we are
here in Body and Spirit
00:27:44.94\00:27:47.75
serve one and another
00:27:47.76\00:27:48.91
by our love that's
what we are trying to do,
00:27:48.92\00:27:51.47
but it includes some hard work
00:27:51.48\00:27:53.85
and that's what we
want you to be here with us
00:27:53.86\00:27:57.86
doing this hard work.
00:27:57.87\00:27:59.04
We are gonna try
to make it make sense,
00:27:59.05\00:28:01.87
be fun sometimes it's not
fun sometimes it just hard work
00:28:01.88\00:28:05.98
that's okay.
00:28:05.99\00:28:07.15
So you be with us
everyday and I guarantee you,
00:28:08.21\00:28:11.21
you even get stronger.
00:28:11.22\00:28:12.62