WEBVTT 00:01.240 --> 00:04.460 Mhm . Mhm . 00:05.040 --> 00:08.960 Mhm . Uh huh . Mhm . Mhm . 00:09.540 --> 00:10.750 Mhm mm . 00:14.840 --> 00:18.760 Mhm . I'm major lisa Lori . 00:18.770 --> 00:21.400 Us army certified instructor in 00:21.400 --> 00:24.310 aerobics , yoga and Pilates . I'm Air 00:24.310 --> 00:26.421 Force master to mike scaggs and I'm a 00:26.421 --> 00:28.366 certified fitness instructor . And 00:28.366 --> 00:32.150 we're here to get you best show 00:32.160 --> 00:35.770 choir for the military and for anyone 00:35.770 --> 00:38.460 else who wants a hard core workout 00:38.470 --> 00:40.750 prepared to sweat . Mhm . 00:42.140 --> 00:44.251 Welcome today's show , grab your band 00:44.251 --> 00:46.473 and get your groove because we're going 00:46.473 --> 00:48.696 to give you a cardio strength workout . 00:48.696 --> 00:50.862 Alright , lisa , let's get going . All 00:50.862 --> 00:52.918 right , everybody , you guys ready ? 00:52.918 --> 00:54.973 Come on , let's warm it up , tapping 00:54.973 --> 00:58.460 that foot . Big breath in , exhale . 00:59.240 --> 01:01.351 Do it again , breathe up . We're just 01:01.351 --> 01:03.684 going to start with a nice easy warm up . 01:03.940 --> 01:06.330 Uh huh . All right . Let's roll those 01:06.330 --> 01:09.850 shoulders back . Take it back that 01:10.440 --> 01:13.900 couple more . A couple more two 01:13.900 --> 01:17.440 more . Let's roll the other way other 01:17.440 --> 01:19.850 way and roll it forward . Nice big 01:19.860 --> 01:21.260 rounds . Fine 01:24.340 --> 01:28.330 couple more . Last 01:28.330 --> 01:31.160 10 . All right , let's start moving 01:31.160 --> 01:33.049 those legs a little . Bring those 01:33.049 --> 01:35.060 shoulders up . So a few limbering 01:35.060 --> 01:37.590 movements warming up the joints , 01:37.600 --> 01:39.660 gradually warming up the body's core 01:39.660 --> 01:43.200 temperature . Good , four 01:43.200 --> 01:46.320 more . All right , let's reach those 01:46.320 --> 01:49.220 arms out in front just stretching out 01:49.220 --> 01:53.220 holding here there . All right , 01:53.220 --> 01:56.450 give me for these in three 01:57.240 --> 02:00.680 tube . Now stretch those arms overhead , 02:00.690 --> 02:03.340 bring it up . Yeah , 02:04.240 --> 02:06.129 now bend those legs just a little 02:06.129 --> 02:08.660 deeper . Pulling it into the lower body . 02:09.440 --> 02:12.260 Four more three 02:12.850 --> 02:16.290 good . Now both arms push and pull push 02:16.290 --> 02:19.010 and pull so we're squeezing the chest 02:19.020 --> 02:22.500 and the back . Give Me four 02:22.500 --> 02:24.960 More . We're gonna change this with a 02:24.960 --> 02:26.904 little bit of movement to a step , 02:26.904 --> 02:29.370 touch , step touch , right , last step 02:29.380 --> 02:33.220 right left Excellent . I think we got 02:33.220 --> 02:35.220 that . How do you have it at home ? 02:35.340 --> 02:37.396 Good good . Give me a little upright 02:37.396 --> 02:41.360 row with this for my life . How 02:41.360 --> 02:44.280 about two steps ? Right take it twice 02:45.040 --> 02:48.160 and back . Oh yeah you 02:48.640 --> 02:52.330 come on a couple more you know feel 02:52.330 --> 02:54.497 free to put your own individual flavor 02:54.497 --> 02:57.370 into the moves knees up and hold it 02:57.370 --> 03:00.350 here bring those knees 03:00.350 --> 03:04.130 up . Do you feel your body temperature 03:04.130 --> 03:05.963 warming a little bit ? Should be 03:05.963 --> 03:07.908 getting a little bit warmer . Good 03:07.908 --> 03:11.580 simple movements keep me into it . All 03:11.580 --> 03:14.350 right , four more of these three 03:15.540 --> 03:19.210 two hamstring curl now curl that heel 03:19.210 --> 03:22.650 up to your bottom . Right . Mhm . 03:23.140 --> 03:26.150 Oh four more of these give me 03:28.040 --> 03:31.570 three . Excellent . Now 03:31.570 --> 03:34.150 extend those legs straight out to the 03:34.150 --> 03:36.150 side , just swing them out nice and 03:36.150 --> 03:39.550 wide , waking up those abductors 03:39.940 --> 03:42.860 Give Me four More three 03:43.940 --> 03:47.440 to now a knee and a side left so it's a 03:47.440 --> 03:50.110 knee left and a side lift . Moving into 03:50.110 --> 03:52.270 a real quick stretch . I want you to 03:52.270 --> 03:54.760 start turning a little bit to the left . 03:55.240 --> 03:57.960 Now take that right toe and rest it on 03:57.960 --> 04:00.140 the floor . Lock that he'll in bring 04:00.140 --> 04:03.600 that right arm across your chest quick 04:03.600 --> 04:06.510 stretch here release that arm and drop 04:06.510 --> 04:10.150 that knee down and up down and up mm 04:11.240 --> 04:15.090 two more of these Last one . Hold it 04:15.090 --> 04:17.257 there . Now feel that stretch down the 04:17.257 --> 04:19.312 front your leg in the quadricep . If 04:19.312 --> 04:21.479 you feel it at home , slide that right 04:21.479 --> 04:24.150 foot in , shift your weight back . 04:26.840 --> 04:28.360 Now roll that toe down , 04:30.640 --> 04:33.060 bend that knee round your spine up . 04:33.740 --> 04:37.190 Yeah , release it and shift it back and 04:37.190 --> 04:39.110 forth . Moving the other way 04:40.540 --> 04:43.970 extend and lift me . All right , Let's 04:43.970 --> 04:46.026 start turning over to the right hand 04:46.026 --> 04:49.610 side now . Grounding that left foot and 04:49.610 --> 04:51.610 given that calf and achilles a nice 04:51.610 --> 04:54.160 good scratch left arm across your chest , 04:54.540 --> 04:58.350 hold it there to you . Now 04:58.350 --> 05:01.310 drop that knee behind your back , pull 05:01.310 --> 05:01.950 down , 05:04.140 --> 05:07.200 release it , slide that . I think this 05:07.200 --> 05:09.367 is our last stretch Montgomery for you 05:09.367 --> 05:11.478 to take this over for a little spring 05:11.478 --> 05:14.860 training . Roll that tone down new 05:15.940 --> 05:18.760 bend your knee , grab your band . 05:19.840 --> 05:21.784 Let's get this party started . All 05:21.784 --> 05:23.951 right , let's start out with some back 05:23.951 --> 05:25.951 exercises . I want you to grab your 05:25.951 --> 05:27.896 band at the midway point , hold it 05:27.896 --> 05:30.062 straight out in front of you and let's 05:30.062 --> 05:32.570 just pull it back , back , arms 05:32.570 --> 05:34.790 straight , straight back to the back 05:34.790 --> 05:36.901 fly . I'm going to check their form . 05:37.940 --> 05:39.940 Nice slow and controlled movement . 05:40.440 --> 05:42.910 Want you to feel it all right here and 05:42.910 --> 05:45.021 spread your feet about shoulder width 05:45.021 --> 05:47.188 apart . Just pull it right back , grab 05:47.188 --> 05:49.670 here closer there you go straight 05:49.670 --> 05:52.820 across that back . Good . Feel that 05:52.820 --> 05:55.100 right in the middle of your back . It's 05:55.100 --> 05:57.267 all those muscle groups hits those Ron 05:57.267 --> 05:59.433 boys . You're dealt toys , your lats , 05:59.433 --> 06:03.320 Come on three , two , one now , 06:03.320 --> 06:06.890 let's take it around underneath our 06:06.890 --> 06:09.520 arms straight out . Let's just do an 06:09.520 --> 06:11.576 opposite . We'll do a chance . Glass 06:11.576 --> 06:13.970 hold those handles down the chest fly 06:13.970 --> 06:17.050 just like this good 06:18.240 --> 06:20.407 protect their form . You keep going at 06:20.407 --> 06:22.740 home . Listen to my cues if you need it . 06:22.740 --> 06:24.950 Look at kenyatta here , nice big chest 06:25.840 --> 06:27.951 drip in a little closer , closer your 06:27.951 --> 06:30.062 grip , more resistance . You have the 06:30.062 --> 06:32.229 more resistance you have the more work 06:32.229 --> 06:34.550 you get , good , just like that 06:35.940 --> 06:38.750 coming eight seven 06:39.840 --> 06:42.360 six five , 06:43.540 --> 06:45.960 four , three , 06:46.740 --> 06:50.510 two , one , relax . All 06:50.510 --> 06:52.960 right , shake it off a little bit . 06:53.640 --> 06:57.210 Let's put them on the floor . Get some 06:57.210 --> 06:59.432 shoulder work . I want you to step back 06:59.432 --> 07:01.599 and lunch . Let's do some presses . Go 07:01.599 --> 07:05.460 up and down . Up . Down , up . Yeah , 07:07.840 --> 07:11.070 chest , back shoulders , turnover lisa 07:11.080 --> 07:14.920 get some more cardio in . Come 07:14.920 --> 07:15.260 on . 07:15.740 --> 07:22.160 8765 , 07:22.940 --> 07:23.860 yeah , 07:24.240 --> 07:27.260 32 07:28.340 --> 07:30.440 one , leasing your turn . Let's go , 07:30.440 --> 07:33.800 shake it off . Let's go , go , go drop 07:33.800 --> 07:36.360 that band . Get back to that step , 07:36.360 --> 07:39.530 touch . Now you remember those two step 07:39.530 --> 07:41.641 touches from the beginning ? Let's do 07:41.641 --> 07:44.510 them two steps , send back two steps 07:44.610 --> 07:46.721 then back . Now we're going to change 07:46.721 --> 07:48.943 this a little bit to do what's called a 07:48.943 --> 07:50.721 grapevine . Now , if you're not 07:50.721 --> 07:52.832 comfortable with the grapevine , just 07:52.832 --> 07:55.110 stick with this at home . two more now . 07:55.110 --> 07:57.388 Here we go , step behind , step behind , 07:57.388 --> 08:00.310 step , step behind step . We got it . 08:00.350 --> 08:03.660 Oh yeah , pull the energy behind it now . 08:04.440 --> 08:07.290 Whoa . Now that foot gets tapping . 08:07.290 --> 08:10.190 We're gonna lift the knee instead . Oh 08:10.190 --> 08:10.740 yeah , 08:12.240 --> 08:14.760 good . 08:15.240 --> 08:18.560 four More of These . Give Me four More . 08:19.340 --> 08:23.090 Three , Yes , two , hold it here , 08:23.090 --> 08:25.090 alternating knees . Just keep those 08:25.090 --> 08:27.220 knees up . Start adding a little 08:27.220 --> 08:29.387 bouncing if you want . If you're not a 08:29.387 --> 08:31.442 fan of the jumping , you've got some 08:31.442 --> 08:33.560 mean back issues , you may choose to 08:33.570 --> 08:35.860 keep a low impact without the bouncing . 08:36.740 --> 08:39.760 Whoa , give me a formal 08:40.840 --> 08:44.480 three two , let's make it a little 08:44.480 --> 08:46.813 bigger . How about we kick that leg app ? 08:46.813 --> 08:49.960 Punch what ? Come on , 08:51.240 --> 08:53.960 You got it ? eight more of these . 8 ? 08:54.340 --> 08:58.240 Mhm . 76 and that hop if you 08:58.240 --> 09:01.660 want power it up , come on . four , 09:02.140 --> 09:05.740 three to moving into some 09:05.740 --> 09:09.700 jacks , Jacks out there . Now , 09:09.700 --> 09:11.867 you should be pretty familiar to you . 09:11.940 --> 09:14.051 Once again , if you're not a jumper , 09:14.740 --> 09:16.800 heels to the floor and stack 09:19.240 --> 09:21.750 All right , four More . Give me 09:23.040 --> 09:26.800 three . Yeah , jumping to maximize this 09:26.810 --> 09:30.660 working touch lesson . Right now . Step , 09:30.660 --> 09:34.130 Touch one More . How about that 09:34.130 --> 09:37.950 grapevine ? Left stuffy , huh ? Step 09:37.960 --> 09:41.960 behind . Yeah , Now lift that knee 09:41.960 --> 09:44.810 with it with I don't want to cheat . My 09:44.810 --> 09:47.350 God , this time we're going to hold the 09:47.350 --> 09:50.360 knees . Give me a few more these a few 09:50.360 --> 09:53.790 more to give him some time to sneak in 09:53.800 --> 09:56.870 a little bit of bodywork , kick it out . 09:56.880 --> 09:59.660 Give me four more . Three , 10:00.240 --> 10:04.150 two last one March it out . All right , 10:04.150 --> 10:06.360 it's back to you , man , let's go on 10:06.360 --> 10:08.416 the floor . I want both feet in that 10:08.416 --> 10:10.416 van . I want your elbows up front . 10:10.416 --> 10:12.582 We're gonna do some bicep curls , come 10:12.582 --> 10:16.450 on . Uh huh and then good 10:17.740 --> 10:20.018 check their form , You keep doing this . 10:20.018 --> 10:22.073 Listen to my queues at home , I want 10:22.073 --> 10:24.240 elbows tucked to the side . Only thing 10:24.240 --> 10:26.462 moving on this exercise , your elbows , 10:26.462 --> 10:28.629 you should feel that all in your bicep 10:28.629 --> 10:30.796 lisa's got a good modification . She's 10:30.796 --> 10:32.796 done the one ft if you can't handle 10:32.796 --> 10:34.851 both feet on the band which has more 10:34.851 --> 10:36.962 resistance and just do those things . 10:36.962 --> 10:40.960 Come on , yeah five four 10:42.140 --> 10:46.060 three two , one 10:46.060 --> 10:48.630 now overhand , Do a tricep , press 10:48.640 --> 10:52.580 elbows in . Let's go . one two , we're 10:52.580 --> 10:54.710 gonna keep doing these you at home 10:54.720 --> 10:56.942 doing through the break , we'll see you 10:56.942 --> 10:58.998 after the break . We're gonna finish 10:58.998 --> 11:01.220 this up and get into some more cardio , 11:01.740 --> 11:04.250 elbows nice and tight . Mhm 11:05.540 --> 11:06.540 mhm . 11:11.940 --> 11:14.150 Uh huh mm . 11:15.740 --> 11:17.684 Welcome back , let's finish up the 11:17.684 --> 11:19.684 tricep , presses before we get into 11:19.684 --> 11:22.050 some cardio . Let's go . eight seven 11:22.440 --> 11:26.160 six five four 11:26.840 --> 11:30.390 three two , one . Get ready for Lisa's 11:30.390 --> 11:33.560 let's go , let's go , let's go 11:35.940 --> 11:37.384 got touched right glass . 11:37.840 --> 11:41.810 Excellent . four more 11:41.820 --> 11:44.120 heels up , heels up , just like the 11:44.120 --> 11:46.430 warm up . Put a little bit more energy 11:46.430 --> 11:49.250 behind those movements . four more 3 11:49.640 --> 11:51.640 step touch again . Make it a little 11:51.640 --> 11:54.940 scoop scoop . Four 11:54.940 --> 11:58.520 more good , good ham curl him carl 12:00.640 --> 12:02.862 Excellent , four more . You want to add 12:02.862 --> 12:05.130 that half . You can step touch for 12:05.130 --> 12:09.010 443 to curl it , curl it 12:09.020 --> 12:12.600 43 , Do that again for 12:12.610 --> 12:15.950 four , 3 , 2 and curl it now we're 12:15.950 --> 12:19.160 gonna add a little movement . Step up , 12:19.160 --> 12:22.970 step up for 432 curl back . Move 12:22.970 --> 12:26.950 back scott . Move up , move up . 12:27.340 --> 12:30.090 Oh my gosh , what am I doing , curl it ? 12:30.840 --> 12:34.070 Whoa . one More . One more , come on , 12:34.070 --> 12:37.160 hook up , curl it , curl it . 12:37.940 --> 12:40.290 Listen , listen , slow squat right and 12:40.290 --> 12:44.180 left half half , half , 12:44.190 --> 12:48.070 half . Let's change this to 12:48.070 --> 12:51.450 a jazz . Ha ha Jack . 12:52.940 --> 12:55.107 Now if you're not a fan of the jumping 12:55.140 --> 12:59.060 squad fly , that's your 12:59.070 --> 13:01.181 option . It's your workout . You take 13:01.181 --> 13:04.750 it where you want . Eight more seven . 13:05.240 --> 13:07.407 You can handle the heart . That's what 13:07.407 --> 13:10.860 you should be doing . Four 13:11.340 --> 13:13.840 three . I want to try that step touch 13:13.840 --> 13:15.840 again . But this time the left hook 13:15.840 --> 13:19.560 coming forward , curl it back . 13:19.940 --> 13:23.480 Mhm . Booth one more time . Come 13:23.480 --> 13:27.240 on up , curl it back . Yeah . 13:27.740 --> 13:30.860 Whoo . Power Jack again . 13:31.540 --> 13:34.650 Oh yeah , 13:35.140 --> 13:38.110 Wait . Mhm . All right , give me four 13:38.110 --> 13:40.332 more of these . And I think I'm passing 13:40.332 --> 13:43.980 it over Last 2 . 1 more . 13:43.990 --> 13:46.790 Release it , March it out , get those 13:46.800 --> 13:49.190 bands . Our lower body is warmed up . 13:49.200 --> 13:51.367 Let's do someone just come on . I want 13:51.367 --> 13:53.589 one ft in the band . I want you to step 13:53.589 --> 13:57.550 back . Let's take it down and up up . 13:58.040 --> 14:01.470 Yeah , yeah , nice lunges 14:01.470 --> 14:04.080 here . Travel . That's what I'm gonna 14:04.090 --> 14:06.257 check their form . You keep doing this 14:06.257 --> 14:08.257 at home to check them out . Look at 14:08.257 --> 14:10.312 this good form here . All focused on 14:10.312 --> 14:12.423 that squad . Let's keep it up . Let's 14:12.423 --> 14:16.350 go . five four three . 14:16.840 --> 14:20.650 Mhm . Two , one , switch 14:21.140 --> 14:23.770 another leg in the leg , back , let's 14:23.770 --> 14:27.340 go down and up . Uh huh . 14:28.140 --> 14:31.910 Down . Mhm good . 14:31.920 --> 14:34.260 10 nine 14:35.340 --> 14:39.150 87 . We're not done yet . 14:39.150 --> 14:41.550 six five 14:42.640 --> 14:44.950 43 14:46.040 --> 14:49.440 two Mhm One shake it off , come on , 14:49.440 --> 14:51.440 take it out real quick . Let's move 14:51.440 --> 14:53.607 into an exercise . It's gonna work our 14:53.607 --> 14:55.718 abductors . I want you to step on the 14:55.718 --> 14:57.996 band , feet about shoulder width apart . 14:57.996 --> 15:00.051 Let's take a big step out . A little 15:00.051 --> 15:02.430 step in . Big step out have been a 15:02.440 --> 15:04.770 little step . Big step , a little step 15:04.780 --> 15:06.960 back . Big step , a little step . 15:08.720 --> 15:11.700 This is focusing on our glutes , their 15:11.700 --> 15:13.644 abductors . Other way . Big step a 15:13.644 --> 15:17.510 little bit little big step . A little 15:17.510 --> 15:19.843 step . Big step , a little to fill that . 15:20.240 --> 15:23.760 Yeah , thinks that little thing . Big 15:23.760 --> 15:26.200 step . A little step . Big Step , We'll 15:26.200 --> 15:27.650 Say one More . 15:28.740 --> 15:32.730 Oh yeah , I feel this is a great X 15:32.730 --> 15:35.050 shot the other way and we're done . 15:35.360 --> 15:39.360 This can be back to lisa . More cardio . 15:39.370 --> 15:41.620 Big step . A little step drop , that 15:41.620 --> 15:43.787 band leaves , europe . Put that band . 15:43.940 --> 15:46.162 How about you guys have felt that right 15:46.162 --> 15:47.996 here , right here , feels good . 15:48.440 --> 15:50.607 Alright , march it out , marching down 15:50.607 --> 15:53.660 43 , slow squat , right and left , 15:54.540 --> 15:57.340 right left . Now we're gonna move these 15:57.340 --> 15:59.396 spots a little just like we did with 15:59.396 --> 16:02.380 that last exercise . Yeah , now bring 16:02.380 --> 16:05.050 it back . Okay , id 16:05.740 --> 16:09.730 again , last 16:09.730 --> 16:11.897 one . Now we're gonna change this up . 16:11.897 --> 16:14.119 A little one , squad . Two step touches 16:14.119 --> 16:17.050 squad step and back 16:17.440 --> 16:20.980 squats step step , 16:20.990 --> 16:24.250 squat step step . 16:24.640 --> 16:27.860 Arms house , monster , 16:29.440 --> 16:32.460 yes , again , 16:33.570 --> 16:37.380 no , two more . Yeah , Adding onto 16:37.380 --> 16:41.070 this last one . Rock 16:41.070 --> 16:43.360 step . March it out , rocking forward , 16:43.840 --> 16:46.480 rocking forward and back , right foot , 16:46.480 --> 16:48.536 moving back and forth . This is also 16:48.536 --> 16:52.190 called a Mambo . Oh , complicated . 16:52.190 --> 16:56.110 Here , now take that out to the side . 16:56.120 --> 16:58.780 So it's the same movement , Same 16:58.780 --> 17:02.610 movement . Let's power it up . A 17:02.610 --> 17:06.550 little more , jog it , Jordan . 17:07.340 --> 17:10.350 Whoa , that's not for you . Keep it in . 17:10.940 --> 17:13.260 Four more . Three 17:13.840 --> 17:16.950 to back to the beginning , slow spot , 17:16.950 --> 17:20.930 move good . Hold it here , march 17:20.930 --> 17:24.770 it rock step . Mambo ! 17:28.240 --> 17:31.250 Two more . Let's take it to the side to 17:31.250 --> 17:34.620 the side out . Men , just unloading 17:34.620 --> 17:37.800 your weight into that left foot , pick 17:37.800 --> 17:41.770 it up a little more . So it's a jaw job 17:42.240 --> 17:46.060 job . Really feel a jump into the 17:46.060 --> 17:49.020 intensity as you take it up into a job 17:49.030 --> 17:51.030 good after that lower body . Yeah , 17:51.240 --> 17:54.430 should begin tomorrow shot . Double 17:54.430 --> 17:57.560 step . Rock step . 17:58.040 --> 18:01.360 What ? To the side , jaw , 18:02.040 --> 18:04.860 john two 18:05.540 --> 18:07.780 slow squat . Once again 18:07.900 --> 18:10.660 doubles last time through 18:10.670 --> 18:14.490 Mambo to the side . And I'm passing it 18:14.490 --> 18:18.480 back to you . Oh , two 18:18.480 --> 18:22.150 more Last one . March it out back to 18:22.150 --> 18:24.206 you . My all right , let's get those 18:24.206 --> 18:27.130 bands out , finish this up . We're 18:27.130 --> 18:29.074 gonna finish it up . Right ? Let's 18:29.074 --> 18:31.241 start , do some push ups , just to get 18:31.241 --> 18:33.463 ready for the PRT test . Never hurts to 18:33.463 --> 18:35.519 these . I want you to wrap that band 18:35.519 --> 18:35.300 around . You want to come around on the 18:35.310 --> 18:37.850 floor . Going to do a push up , just 18:37.850 --> 18:39.820 like this . Come on , we're gonna 18:39.830 --> 18:41.774 finish it up and push up , they're 18:41.774 --> 18:43.997 going to roll around and do some pearls 18:43.997 --> 18:46.219 easy stuff . Right , you guys ready for 18:46.219 --> 18:48.441 this ? Come on , let's do 20 of these . 18:48.441 --> 18:50.719 We can do it , we can do it . Let's go . 18:50.740 --> 18:51.460 One 18:52.070 --> 18:56.850 234 18:57.840 --> 19:01.520 567 , 19:02.660 --> 19:06.060 8 9 , 10 , 19:06.070 --> 19:10.040 11 , 12 , 13 , 19:10.040 --> 19:13.920 Almost 14 15 . 5 more to go . Come 19:13.920 --> 19:17.090 on , 17 18 19:17.100 --> 19:20.750 1920 drops that band on your 19:20.750 --> 19:23.110 back . Let's do some crunches . Come on , 19:23.110 --> 19:25.360 we can get 30 of these in right 30 19:25.370 --> 19:27.520 crunch hands across your chest . But 19:27.520 --> 19:29.631 then after that , I want to cool down 19:29.631 --> 19:31.853 and that's what we're gonna do . A good 19:31.853 --> 19:33.960 job lisa . Let's go off and two 19:34.940 --> 19:37.360 34 19:38.040 --> 19:40.850 uh can't have that test 19:42.140 --> 19:45.370 Abs trolling that rib cage toward the 19:45.370 --> 19:48.590 Pelvis . 12 , 19:49.040 --> 19:52.920 13 14 . They believe you have an 19:52.920 --> 19:55.670 orange underneath that Chin , 17 19:56.340 --> 20:00.000 18 , 19 , 2010 20:00.000 --> 20:03.890 More . 10 9 . I 20:03.970 --> 20:05.859 don't want to make the exercise a 20:05.859 --> 20:07.850 little hard seven . It's overheads 20:10.740 --> 20:13.270 four three 20:14.240 --> 20:18.130 two one police . The coolest day we had 20:18.130 --> 20:20.750 a deal . It's cool down time . So go 20:20.750 --> 20:23.630 ahead . Stay laying on your back and 20:23.630 --> 20:25.630 just pull that right knee into your 20:25.630 --> 20:29.540 chest . Hold it there all that 20:29.550 --> 20:31.661 feels great . Opening the chest out , 20:31.940 --> 20:35.740 shoulders anchored to the mm extend 20:35.740 --> 20:38.190 that right leg skyward , sliding the 20:38.190 --> 20:41.550 hand behind the gap . Yeah call . 20:42.040 --> 20:44.440 Mhm . Now let's take that right foot , 20:44.450 --> 20:47.700 place it on our left by drawing that 20:47.700 --> 20:50.200 knee towards your chest . If you want a 20:50.200 --> 20:52.422 little deeper stretch . Reach under the 20:52.422 --> 20:55.780 leg to my 20:56.340 --> 21:00.190 foolish alibis . Now let's take 21:00.190 --> 21:02.930 that left foot . Put it on the ground 21:02.940 --> 21:05.160 and draw the right knee over to the 21:05.160 --> 21:07.850 left side , keeping your shoulders 21:07.860 --> 21:10.082 anchored to the ground . Just hold that 21:10.082 --> 21:12.570 twist . We're releasing the lower back 21:12.580 --> 21:14.691 so you should be feeling that stretch 21:14.691 --> 21:16.913 right there in the lower back and maybe 21:16.913 --> 21:19.024 a little bit out here in the abductor 21:19.024 --> 21:21.080 area . Great . Alright release let's 21:21.080 --> 21:23.247 roll back to our back , pull that left 21:23.247 --> 21:26.170 knee into your chest . Hold it there . 21:27.640 --> 21:30.270 Yeah extend that leg up skyward . 21:31.540 --> 21:33.651 Well we had a great workout today . I 21:33.651 --> 21:35.873 really appreciate you hanging with us . 21:35.873 --> 21:37.984 Drop that left foot to your thigh and 21:37.984 --> 21:39.762 pull the knee into your chest . 21:39.762 --> 21:42.720 Excellent . We'll be right back after 21:42.720 --> 21:44.776 the break and you'll be getting some 21:44.776 --> 21:46.831 tips on how to stay strong and train 21:46.831 --> 21:50.290 smart . Now bring that left me to cross 21:50.290 --> 21:53.420 the midline of your body . Yeah . 21:55.840 --> 21:56.150 Yeah 22:10.840 --> 22:13.120 yeah . Hello I'm Commander Dave Complex 22:13.130 --> 22:15.074 orthopedic surgeon at the US Naval 22:15.074 --> 22:17.241 Academy . And with me today is HMT joe 22:17.241 --> 22:19.352 miller an orthopedic technician . And 22:19.352 --> 22:21.463 we'd like today to demonstrate to you 22:21.463 --> 22:23.900 some simple stretching To hit the six 22:23.900 --> 22:26.350 main body parts . I like to call these 22:26.740 --> 22:28.800 quick six at six because you can do 22:28.800 --> 22:30.744 them when you first wake up in the 22:30.744 --> 22:32.856 morning roughly six a.m. And again at 22:32.856 --> 22:35.022 night around six PM . And they're easy 22:35.022 --> 22:36.967 to do . Here they go the first one 22:36.967 --> 22:39.670 involves crossing your arms in front of 22:39.670 --> 22:41.730 you and leaning over , relaxing the 22:41.730 --> 22:43.786 neck and back , bending at the waist 22:43.786 --> 22:46.600 first . Just relax . Try to stretch 22:46.600 --> 22:48.860 that low back and those hamstrings out 22:49.640 --> 22:51.807 after you've done this for a minute or 22:51.807 --> 22:54.029 so . Try taking it down a bit further . 22:55.840 --> 22:59.690 Okay then come on up , try 22:59.690 --> 23:02.670 some back extensions . Next lean back 23:04.240 --> 23:06.700 field in your back , relax come to a 23:06.700 --> 23:09.060 neutral position and repeat that once 23:09.060 --> 23:12.560 or twice . Next let's take it 23:13.140 --> 23:15.362 to a calf stretch . If you lean against 23:15.362 --> 23:17.490 the wall , keeping the knee fully 23:17.490 --> 23:21.060 extended , slowly 23:21.840 --> 23:24.062 lean forward , keeping your heel on the 23:24.062 --> 23:28.040 ground long holds after you've done 23:28.040 --> 23:31.060 that for a few minutes bend the knee 23:32.340 --> 23:34.750 again , keeping the heel on the ground . 23:34.750 --> 23:37.080 This address is a deeper muscle in the 23:37.080 --> 23:39.280 calf called the soulless Both are 23:39.280 --> 23:41.447 important when stretching the achilles 23:41.447 --> 23:43.800 tendon . All right after this let's 23:43.800 --> 23:46.080 take it to a shoulder stretch . First , 23:46.080 --> 23:48.413 take the arms straight up over the head . 23:48.413 --> 23:50.840 Just gently trying to pull your elbow 23:50.840 --> 23:53.460 back with your other hand . Feel that 23:53.460 --> 23:55.640 stretch and all the scapular muscles 23:55.650 --> 23:57.670 down here , do it on both sides . 24:00.140 --> 24:03.960 Next walk up to a door frame or a wall , 24:05.440 --> 24:07.496 put your hand up high over your head 24:08.540 --> 24:10.550 and externally rotate your body 24:10.940 --> 24:14.290 stretching that petrol muscle and the 24:14.290 --> 24:17.780 anterior shoulder muscles . Yeah , 24:17.790 --> 24:21.100 switch really rocket into extra 24:21.100 --> 24:24.140 rotation . You can even reverse it move 24:24.140 --> 24:26.084 your feet come around the internal 24:26.084 --> 24:28.500 rotation , stretch that posterior 24:28.500 --> 24:31.170 shoulder capsule as well . Good . 24:32.540 --> 24:35.550 All right now let's concentrate on 24:35.550 --> 24:39.480 stretching glutes and external rotator 24:39.490 --> 24:42.170 of the hip . If you're sitting down 24:42.170 --> 24:44.226 putting your socks on in the morning 24:44.226 --> 24:46.226 and you cross your legs to put your 24:46.226 --> 24:48.448 sock , take your opposite elbow , reach 24:48.448 --> 24:50.670 across , grab the knee and pull tight . 24:51.040 --> 24:53.262 You should feel that stretch back where 24:53.262 --> 24:56.870 the wallet sits in your hip pocket and 24:56.870 --> 25:00.530 I'll switch sides nice long holds on 25:00.530 --> 25:02.530 all of these stretches . Reach that 25:02.530 --> 25:04.808 opposite elbow across , grab your knee , 25:04.808 --> 25:06.974 hug your knee to your chest , feel the 25:06.974 --> 25:10.080 pool back here in the in the glutes the 25:10.080 --> 25:12.136 pure form it's muscle , the external 25:12.136 --> 25:14.024 rotator of the hip . Another good 25:14.024 --> 25:16.191 stretch to hit every morning and every 25:16.191 --> 25:15.980 night is a good stretch of the 25:15.980 --> 25:18.600 quadriceps while standing against the 25:18.600 --> 25:20.790 wall for balance . Reach , reach down 25:20.790 --> 25:22.880 with your arm , grab that same side 25:22.880 --> 25:26.350 foot , flex the knee all the way , arch 25:26.350 --> 25:28.406 your back , look up at the ceiling , 25:28.406 --> 25:30.517 drop that knee to the ground . Really 25:30.517 --> 25:32.572 concentrate on getting that knee all 25:32.572 --> 25:32.410 the way down . You should feel the 25:32.410 --> 25:34.632 stretch all the way across the anterior 25:34.632 --> 25:36.466 hip and up into the rib cage and 25:36.466 --> 25:38.632 abdominal muscles while you're in this 25:38.632 --> 25:41.460 position as well . Now try doing one of 25:41.460 --> 25:43.516 those pelvic tilt exercise , we talk 25:43.516 --> 25:45.738 about try rocking your pelvis forward , 25:45.738 --> 25:47.904 maintain the same overall position but 25:47.904 --> 25:49.904 rock that pelvis forward and you'll 25:49.904 --> 25:52.127 feel an even deeper pull in the central 25:52.127 --> 25:54.293 quadriceps when you do that and repeat 25:54.293 --> 25:55.682 that on the other side . 25:59.440 --> 26:01.329 Drop your knee , arch your back . 26:01.740 --> 26:03.796 Really feel that stretch all the way 26:03.796 --> 26:05.684 across the front of the hip after 26:05.684 --> 26:07.796 you've done that for a bit now . Rock 26:07.796 --> 26:10.140 that pelvis forward . There you go , 26:10.140 --> 26:12.610 contract that abdominal muscles rock 26:12.610 --> 26:14.721 that pelvis forward . That's really a 26:14.721 --> 26:16.777 core strength maneuver . But it will 26:16.777 --> 26:18.800 help increase the deep pool in the 26:18.800 --> 26:21.950 central quad . Now remember motion is 26:21.950 --> 26:24.230 life and life is motion . We'll all 26:24.230 --> 26:26.620 stop moving when we're dead . So until 26:26.620 --> 26:28.676 that day comes stretch , stretch and 26:28.676 --> 26:30.731 stretch some more . Remember , let's 26:30.731 --> 26:33.670 train smart and stay strong . Yeah . 26:35.640 --> 26:37.862 Welcome back from the break , as always 26:37.862 --> 26:39.862 would like to thank the Bolling Air 26:39.862 --> 26:39.810 Force Base fitness staff and our 26:39.810 --> 26:42.170 amazing fitness team and most of all 26:42.180 --> 26:44.069 the guys who work hard behind the 26:44.069 --> 26:46.070 scenes and help us get fit . 26:55.140 --> 26:56.140 Yeah . 27:02.240 --> 27:05.860 Mhm mm . 27:21.140 --> 27:22.280 A teacher .