WEBVTT 00:13.740 --> 00:14.740 mm . 00:28.940 --> 00:29.360 You 00:33.240 --> 00:36.470 coming up next on fit for duty were in 00:36.470 --> 00:39.220 the weight room on today's fit for duty . 00:39.230 --> 00:41.452 We're focusing on upper body strength . 00:41.452 --> 00:43.619 What you'll need is any kind of weight 00:43.619 --> 00:45.841 room equipment that you'll find in most 00:45.841 --> 00:47.786 major athletic center . Now , what 00:47.786 --> 00:49.786 we're trying to do here is increase 00:49.786 --> 00:51.730 that aerobic conditioning and that 00:51.730 --> 00:53.452 muscular strength and muscular 00:53.452 --> 00:54.452 endurance . 01:02.140 --> 01:04.520 Welcome to fit for duty operation heavy 01:04.520 --> 01:06.470 or not . We're here at Bolling Air 01:06.470 --> 01:08.650 Force Base in Washington , D . C . I'm 01:08.650 --> 01:10.594 sergeant ken and I'm here with Air 01:10.594 --> 01:12.706 Force Honor Guard staff Sergeant edge 01:12.706 --> 01:14.761 comb . And we've got to work out for 01:14.761 --> 01:16.872 you . The first exercise is a pull up 01:16.872 --> 01:19.094 and push up drill . Let's get started . 01:19.240 --> 01:22.160 All right , there's a sergeant . First 01:22.160 --> 01:24.382 thing he's gonna do is going to quickly 01:24.382 --> 01:26.549 hop up and do a pull up , go slowly on 01:26.549 --> 01:28.549 the way on the down and snap to the 01:28.549 --> 01:30.604 ground and do a push up . Notice his 01:30.604 --> 01:32.660 back and legs form a straight line . 01:32.660 --> 01:34.604 He's gonna continue and breathe as 01:34.604 --> 01:36.660 deeply as he can in through his nose 01:36.730 --> 01:38.841 and after his mouth . At the point of 01:38.841 --> 01:41.130 exertion is when he exhales at the 01:41.140 --> 01:43.510 point of when he has any kind of chance 01:43.510 --> 01:46.080 to elongate his body , he might take 01:46.080 --> 01:48.370 that opportunity , inhale . Now , what 01:48.370 --> 01:50.420 we're trying to do here is increase 01:50.420 --> 01:52.700 that aerobic conditioning and that 01:52.710 --> 01:54.910 muscular strength and muscular 01:54.910 --> 01:57.150 endurance . I'm gonna have him do 01:57.640 --> 02:00.400 Approximately 15 repetitions . I'm 02:00.400 --> 02:03.380 gonna have him keep count so that I can 02:03.380 --> 02:05.602 make certain that I'm watching for form 02:05.602 --> 02:07.824 and everything and you might want to do 02:07.824 --> 02:10.158 this if you're pairing up with a friend . 02:10.158 --> 02:11.824 But this pull up and negative 02:11.824 --> 02:13.824 resistance on the down position and 02:13.824 --> 02:16.610 push up drill is a great way to 02:16.610 --> 02:18.680 increase aerobic conditioning and 02:18.680 --> 02:21.013 muscular endurance . What number you on ? 02:21.013 --> 02:24.150 Their staffs aren't 10 ? He's almost 02:24.160 --> 02:26.271 ready for the next exercise . This is 02:26.271 --> 02:28.049 awesome . I'm sure his heart is 02:28.049 --> 02:30.104 pounding by now and that's the whole 02:30.104 --> 02:32.216 key here . We're gonna super set this 02:32.216 --> 02:34.382 thing because when he's done with this 02:34.382 --> 02:36.493 exercise , we're going immediately to 02:36.493 --> 02:38.716 the lat pull down with a forearm grip , 02:38.716 --> 02:41.790 the last one , awesome , awesome , 02:41.800 --> 02:45.550 awesome , good . Now he's 02:45.560 --> 02:47.671 good and armed and ready . Let's move 02:47.671 --> 02:49.990 right over to the bench . Now , since 02:49.990 --> 02:52.400 there's no back support for this bench , 02:52.400 --> 02:54.622 he's gonna sit with proper , you know , 02:54.622 --> 02:56.733 posture and he's immediately going to 02:56.733 --> 02:59.170 have it all set up ahead of time , grab 02:59.170 --> 03:01.226 it with arms fully extended , just a 03:01.226 --> 03:03.337 smidgen of a bend in the elbows . Now 03:03.337 --> 03:05.503 he's not leaning forward , not leaning 03:05.503 --> 03:07.726 back , he's in the start position , The 03:07.726 --> 03:09.837 action position is where he pulls and 03:09.837 --> 03:12.250 it goes right between his chin and his 03:12.250 --> 03:14.700 collarbone each time he pulls down . 03:14.710 --> 03:17.320 But when he pulls , he's not leaning 03:17.320 --> 03:19.487 back , he's not leaning forward . This 03:19.487 --> 03:22.300 is a great safe way to do the lat pull 03:22.300 --> 03:24.522 down exercise , I'm gonna have him keep 03:24.522 --> 03:27.080 count because I want him to go for 12 03:27.090 --> 03:30.070 repetitions at away where when he gets 03:30.070 --> 03:32.530 to the 12th repetition , it's a good 03:32.540 --> 03:35.250 and challenging opportunity for now 03:35.640 --> 03:37.862 he's going to exhale when he pulls down 03:37.862 --> 03:40.230 and breathe in on the way forward into 03:40.230 --> 03:42.341 his nose and after his mouth and he's 03:42.341 --> 03:44.508 keeping count what count your on there 03:44.508 --> 03:47.090 brother there . Nice , nice . Now he's 03:47.090 --> 03:49.257 almost done once he finishes with this 03:49.257 --> 03:51.257 exercise , we're going right to the 03:51.257 --> 03:55.220 cable rear deltoid fly that way we can 03:55.220 --> 03:57.387 really super set this program and take 03:57.387 --> 04:00.060 little or no break in between exercises . 04:01.550 --> 04:03.772 What number you on their staff sergeant 04:03.772 --> 04:06.360 Last one . Awesome , good fully extend . 04:06.840 --> 04:08.896 Good . Leave it to the bar . Doesn't 04:08.896 --> 04:11.007 swing . He's gonna wipe off the bench 04:11.007 --> 04:13.173 and let's go to the rear deltoid fly . 04:13.173 --> 04:15.007 Now we're at the cable crossover 04:15.007 --> 04:17.173 machine where staff sergeant edge comb 04:17.173 --> 04:20.980 is gonna do a rear deltoid cable fly . 04:20.980 --> 04:22.980 It's also going to incorporate some 04:22.980 --> 04:25.202 middle back muscles . So in order to do 04:25.202 --> 04:27.258 this , you want to sit at some light 04:27.258 --> 04:29.313 weight , maybe 10 or £20 and if you 04:29.313 --> 04:31.536 can accept that £5 . So let's go ahead 04:31.536 --> 04:33.591 and get started the start position . 04:33.591 --> 04:35.647 He's gonna cross his arms , grab the 04:35.647 --> 04:37.702 handles if no panels are available , 04:37.702 --> 04:39.869 you can use just the cable by grabbing 04:39.869 --> 04:42.091 onto the ball of the cable will be very 04:42.091 --> 04:44.202 careful not to scratch yourself . Now 04:44.202 --> 04:46.036 notice he got himself behind the 04:46.036 --> 04:48.202 machine itself in the start position , 04:48.202 --> 04:50.920 he's in what I call a half squat , his 04:50.920 --> 04:53.400 legs are shoulder width apart . He's 04:53.400 --> 04:55.622 got a slight bend in his knees in about 04:55.622 --> 04:57.770 45 degree angle in the back of his 04:57.770 --> 05:00.260 knees and he's got himself talked 05:00.260 --> 05:02.710 slightly forward and a nice good 05:02.710 --> 05:05.080 neutral spine from the upper part of 05:05.080 --> 05:07.247 the body . Now this is the right start 05:07.247 --> 05:09.469 position . The action position is where 05:09.469 --> 05:12.130 he's going to pull very carefully and 05:12.130 --> 05:14.840 extend and notice when he extended at 05:14.840 --> 05:16.951 the point of extension . When he came 05:16.951 --> 05:19.860 out , he held for about a second or two . 05:20.240 --> 05:22.930 This is ideal because including an 05:22.940 --> 05:25.520 isometric strategy to it is going to 05:25.520 --> 05:28.280 make it so much more powerful of an 05:28.280 --> 05:30.502 exercise for you . Now let's talk about 05:30.502 --> 05:32.724 his breathing technique , his breathing 05:32.724 --> 05:34.836 technique , he's inhaling through his 05:34.836 --> 05:36.947 nose and out through his mouth . More 05:36.947 --> 05:39.058 than likely . He's going to exhale at 05:39.058 --> 05:41.280 the point of exertion when he pulls out 05:41.280 --> 05:43.336 and inhale when he goes forward . He 05:43.336 --> 05:45.558 may have to do this breathing technique 05:45.558 --> 05:48.260 in between each beat because of the 05:48.260 --> 05:50.820 duration of each repetition . Notice 05:50.820 --> 05:53.840 he's going slowly . It's not important 05:53.840 --> 05:56.007 to jerk around in a weight room . It's 05:56.007 --> 05:58.260 very important to keep your form true 05:58.340 --> 06:00.396 And go slowly . Now he's gonna count 06:00.396 --> 06:02.562 his own repetitions . I told him to do 06:02.562 --> 06:04.990 12 repetitions . This is strength 06:05.000 --> 06:07.230 training . Anything between eight and 06:07.240 --> 06:09.270 12 is a good strength training 06:09.270 --> 06:12.020 maintenance program for you Repetition 06:12.020 --> 06:14.530 y'all . Now stop , sorry , 10 awesome . 06:14.540 --> 06:16.910 The next exercise is going to be the 06:16.910 --> 06:19.980 lower back extension on one of people 06:19.980 --> 06:22.750 call a Roman bench in order to do that . 06:22.760 --> 06:24.927 You gotta you won't need any weight at 06:24.927 --> 06:27.038 all . You can do it with weight , but 06:27.038 --> 06:29.149 we're going to talk about that next . 06:29.149 --> 06:31.149 Now we're gonna jump right into the 06:31.149 --> 06:33.260 lower back extension exercise . Staff 06:33.260 --> 06:35.482 sergeant edge comb has already adjusted 06:35.482 --> 06:37.482 the bench . Some people call this a 06:37.482 --> 06:39.816 roman bench when he actually gets in it , 06:39.816 --> 06:42.560 He's got it so that his hip hips are 06:42.570 --> 06:45.160 just over the top part of the pads 06:45.160 --> 06:47.160 there , he's got himself braced and 06:47.160 --> 06:49.382 ready . And now he's going to cross his 06:49.382 --> 06:51.730 arms and he's going to slowly go down , 06:51.740 --> 06:54.690 bending forward at the waist , nice and 06:54.690 --> 06:56.990 slow on each repetition . He's gonna 06:56.990 --> 06:59.046 keep count here , we're going for 20 06:59.046 --> 07:00.712 repetitions . And in order to 07:00.712 --> 07:02.934 demonstrate this right , we're going to 07:02.934 --> 07:05.268 do the first five with no weight at all . 07:05.268 --> 07:07.840 And then he's gonna do the final 15 by 07:07.840 --> 07:11.060 holding a plate . Now , when you hold 07:11.060 --> 07:13.116 the plate and your transition to the 07:13.116 --> 07:15.116 plate make . Certainly there are no 07:15.116 --> 07:17.171 jerking movements that you've got it 07:17.171 --> 07:19.004 slow and controlled . Notice his 07:19.004 --> 07:20.893 repetitions are somewhere in four 07:20.893 --> 07:23.060 seconds each time he's exhaling on the 07:23.060 --> 07:25.450 way up and bringing in on the way down 07:25.470 --> 07:27.840 and through his nose and after his 07:27.840 --> 07:30.150 mouth as deeply as he can . When he 07:30.150 --> 07:32.420 comes up , he comes up to a neutral 07:32.420 --> 07:34.531 spine position . Well , that's mostly 07:34.531 --> 07:36.753 where his back and his legs are forming 07:36.753 --> 07:38.753 a straight line , notice there's no 07:38.753 --> 07:40.976 jerking movement when you go slow . The 07:40.976 --> 07:43.198 strategy is really important . And when 07:43.198 --> 07:45.031 he gets to the top position he's 07:45.031 --> 07:47.210 holding for a microsecond . This is 07:47.210 --> 07:49.321 good to , this is adding an isometric 07:49.321 --> 07:52.500 quality strategy to the entire program , 07:52.510 --> 07:54.510 making it that much harder for this 07:54.510 --> 07:58.460 routine . Now , once he finishes his 07:58.460 --> 08:01.260 last repetition , the next exercise is 08:01.260 --> 08:04.730 going to be a single arm dumbbells bent 08:04.730 --> 08:06.960 over row , where he's going to use a 08:06.970 --> 08:09.190 bench in order to brace himself . He's 08:09.190 --> 08:11.380 a bench or you could use some sort of 08:11.390 --> 08:13.920 platform of some kind . But what we 08:13.920 --> 08:16.580 want to try and do is use little break 08:16.590 --> 08:19.720 to no break in between each exercise . 08:19.730 --> 08:22.230 He's doing a fine job with his form , 08:22.240 --> 08:24.296 notice that he's getting to his 20th 08:24.296 --> 08:27.090 repetition there . He started a almost 08:27.100 --> 08:29.433 not come up to a neutral spine position , 08:29.433 --> 08:31.930 but he did a great job . So let's go 08:31.930 --> 08:34.152 ahead and snap right into it . Remember 08:34.152 --> 08:38.130 super setting is little or no break 08:38.140 --> 08:40.196 in between each exercise . That's an 08:40.196 --> 08:42.110 important key here . Now he's got 08:42.110 --> 08:44.221 himself on the bench where he's using 08:44.221 --> 08:46.221 his front hand to kind of brace the 08:46.221 --> 08:48.388 edge of that bench and grip it tight . 08:48.388 --> 08:50.770 And he's got his knee bent on the bench . 08:50.770 --> 08:53.790 Now his outside leg that is kind of 08:53.790 --> 08:55.957 half bent on the ground is going to be 08:55.957 --> 08:57.846 the bracing leg sort of like that 08:57.846 --> 08:59.957 kickstand . And that will be the side 08:59.957 --> 09:01.957 where he actually lift the dumbbell 09:01.957 --> 09:04.530 notice his back is parallel to the 09:04.530 --> 09:06.641 ground , this is the start position . 09:06.641 --> 09:08.697 He's looking slightly forward , he's 09:08.697 --> 09:10.752 ready to begin . Now when he lifts , 09:10.760 --> 09:12.760 he's gonna keep count for himself , 09:12.760 --> 09:15.890 he's gonna do 12 repetitions on each 09:15.900 --> 09:19.680 side . Now , when he lifts yeah , holds 09:19.680 --> 09:22.130 for a bit of a second when he's at the 09:22.140 --> 09:24.590 top position , notice when he comes up , 09:24.600 --> 09:27.550 he's not twisting his torso in any way . 09:27.560 --> 09:30.030 He's trying to keep a flat back that's 09:30.040 --> 09:32.160 parallel to the ground . This is the 09:32.160 --> 09:35.360 safe way of doing the single arm 09:35.370 --> 09:38.160 dumbbell bent over row exercise . He's 09:38.160 --> 09:41.050 gonna go for 12 repetitions . He's 09:41.060 --> 09:44.340 exhaling on the way up and breathing in 09:44.350 --> 09:47.560 on the way down and through his nose 09:48.340 --> 09:50.451 and out through his mouth . This is a 09:50.451 --> 09:53.200 fantastic exercise when you actually 09:53.200 --> 09:55.780 choreographic going from the lower back 09:55.780 --> 09:58.910 extension to the single arm dumbbell 09:58.910 --> 10:01.690 bent over row because what you're doing 10:01.700 --> 10:04.580 is making certain that you're keeping 10:04.580 --> 10:06.747 the same muscle groups employed so you 10:06.747 --> 10:08.747 can put them to the point of muscle 10:08.747 --> 10:12.220 failure , awesome job . He transitioned 10:12.220 --> 10:14.331 so easily . Now , breathing technique 10:14.331 --> 10:17.540 is now natural and now he's got himself 10:17.540 --> 10:19.762 where his back is still parallel to the 10:19.762 --> 10:22.096 ground . He's not compromising his form . 10:22.096 --> 10:24.207 He's going to make certain he gets to 10:24.207 --> 10:26.151 his 12th repetition now while he's 10:26.151 --> 10:28.373 doing that , I'm gonna encourage you to 10:28.373 --> 10:30.596 do the same and then to stay hydrated . 10:30.596 --> 10:32.596 I want you to go ahead and when you 10:32.596 --> 10:34.651 finish your last repetition , go sip 10:34.651 --> 10:36.818 some water and we'll see you after the 10:36.818 --> 10:38.920 next break . Some experts claim that 10:38.920 --> 10:41.031 modern shoes are making our feet week 10:41.031 --> 10:42.976 because the fancy art supports and 10:42.976 --> 10:44.920 thick cushions do all the work . I 10:44.920 --> 10:47.142 wouldn't blame the shoes as much as the 10:47.142 --> 10:49.309 modern lifestyle , but I do agree with 10:49.309 --> 10:51.198 the general statement that modern 10:51.198 --> 10:52.809 living and modern shoes have 10:52.809 --> 10:54.976 contributed to the human foot becoming 10:54.976 --> 10:54.660 somewhat weaker . 11:03.140 --> 11:05.400 Welcome back , The next exercise is 11:05.400 --> 11:08.180 going to be the seated dumbbell biceps 11:08.180 --> 11:10.500 curl and I'm joined here by airman 11:10.500 --> 11:12.556 first class Spencer of the Air Force 11:12.556 --> 11:15.090 Honor Guard and well , it's gonna be a 11:15.100 --> 11:17.530 great portion of our good circuit here . 11:17.540 --> 11:19.818 So let's go ahead and get started here . 11:20.440 --> 11:22.900 He's seated within an upright posture , 11:22.910 --> 11:25.560 his back is perpendicular to the ground 11:25.940 --> 11:28.460 and notice when he does the bicep curls , 11:28.940 --> 11:31.470 he's got his elbows attached to his rib 11:31.480 --> 11:33.424 cage , they're not going forward , 11:33.424 --> 11:35.647 they're not going back Now , he's gonna 11:35.647 --> 11:38.200 keep count and do 12 repetitions on 11:38.200 --> 11:41.030 each arm . He's going slowly , making 11:41.030 --> 11:43.030 each repetition about a few seconds 11:43.030 --> 11:45.830 each time . He's breathing naturally in 11:45.830 --> 11:47.900 through his nose and out through his 11:47.900 --> 11:50.970 mouth . He's doing a weight where well , 11:50.980 --> 11:53.147 it's gonna be challenging when he gets 11:53.147 --> 11:55.258 to the 12th repetition . Now , if you 11:55.258 --> 11:57.258 get to the 12th repetition and it's 11:57.258 --> 11:59.369 easy , You might need to up to wait a 11:59.369 --> 11:59.320 little bit because this is strength 11:59.320 --> 12:01.431 training and operation heavy or not . 12:01.431 --> 12:05.120 So what count ? We're at brother seven , 12:05.130 --> 12:07.130 Alright , you're doing a fine job , 12:07.130 --> 12:09.241 keep breathing deeply , keep going in 12:09.241 --> 12:12.180 that nice slow pace . Notice his back 12:12.180 --> 12:14.402 is still perpendicular to ground . This 12:14.402 --> 12:17.600 is really , really good form what he's 12:17.600 --> 12:20.230 done with his 12th repetition on each 12:20.240 --> 12:22.770 arm . He's gonna go ahead and put the 12:22.770 --> 12:25.330 weights down temporarily and kind of 12:25.330 --> 12:27.497 shake it off because we don't want his 12:27.497 --> 12:30.010 forearm strength to lose out on him on 12:30.010 --> 12:32.232 the next exercise , we're transitioning 12:32.232 --> 12:36.010 now From that seated bicep curl to a 12:36.020 --> 12:38.360 dumbbell shoulder press . It's got 12:38.360 --> 12:40.582 great for when he does this , he really 12:40.582 --> 12:42.940 does , he starts out so that his arms 12:42.940 --> 12:45.920 are at a 90° angle each time he is in 12:45.930 --> 12:48.152 the start position . When he raises the 12:48.152 --> 12:50.152 dumbbells , he goes up to where the 12:50.152 --> 12:52.430 dumbbells just barely touch each other . 12:52.430 --> 12:54.541 You don't want to climb the dumbbells 12:54.541 --> 12:56.660 together . This is called a fly when 12:56.660 --> 12:58.716 you actually bring it into sort of a 12:58.716 --> 13:01.160 half circle rotation , same breathing 13:01.160 --> 13:03.493 technique . He's exhaling on the way up , 13:03.540 --> 13:06.050 Breathing in on the way down and 13:06.050 --> 13:08.106 through his nose and out through his 13:08.106 --> 13:10.120 mouth and notice each repetition is 13:10.130 --> 13:12.870 nice and slow . He's doing what ? About 13:12.880 --> 13:15.020 three seconds per repetition . What 13:15.020 --> 13:19.000 calorie on their 12 , awesome . Now 13:19.000 --> 13:20.833 we're gonna go right to the next 13:20.833 --> 13:22.889 exercise because the beauty of super 13:22.889 --> 13:25.056 setting is that there should be little 13:25.056 --> 13:27.056 or no break in between exercise and 13:27.056 --> 13:29.167 we're gonna go right over to the flat 13:29.167 --> 13:31.222 bench press now in order to spot him 13:31.222 --> 13:33.444 correctly . Um before we begin here , I 13:33.444 --> 13:35.556 want to talk about actually how we're 13:35.556 --> 13:37.722 gonna get started on this , we set the 13:37.722 --> 13:39.889 weights ahead of time . That way , the 13:39.889 --> 13:42.056 super setting quality of this exercise 13:42.056 --> 13:44.056 routine could be done where there's 13:44.056 --> 13:46.167 little or no breaking in between each 13:46.167 --> 13:48.333 exercise . He's got himself where he's 13:48.333 --> 13:50.389 got a good nice flat posture against 13:50.389 --> 13:52.500 the bench and I want his arms so that 13:52.500 --> 13:54.710 they're just at a 90° angle or so at 13:54.710 --> 13:56.710 the start position . He noticed for 13:56.710 --> 13:58.821 safety purposes , we have the collars 13:58.821 --> 14:00.988 on and already ready to go . Now we're 14:00.988 --> 14:03.099 ready to get started . I'm gonna help 14:03.099 --> 14:05.266 him with the lift . He's gonna line it 14:05.266 --> 14:07.266 up right over the upper part of the 14:07.266 --> 14:09.377 chest and notice when he comes down . 14:09.377 --> 14:12.820 He's got about a 4-6" gap between His 14:12.830 --> 14:15.960 chest and when the Bar Bell comes down . 14:15.970 --> 14:18.390 Same breathing strategy in through his 14:18.390 --> 14:20.800 nose and out through his mouth . He's 14:20.810 --> 14:23.480 exhaling when he pushes up and inhaling 14:23.490 --> 14:25.601 when he goes down and he's gonna keep 14:25.601 --> 14:27.860 count and go to 12 repetitions . Now , 14:27.870 --> 14:30.037 when he starts to reach muscle failure 14:30.040 --> 14:32.040 and this could be tough when you go 14:32.040 --> 14:34.040 slow . If he starts to reach muscle 14:34.040 --> 14:36.207 failure , all I should do as a spotter 14:36.207 --> 14:38.450 is to try and steady him and keep him 14:38.450 --> 14:41.650 on track . You shouldn't be spotting so 14:41.650 --> 14:44.130 much that you actually take it away 14:44.140 --> 14:46.560 from your person that you're working 14:46.560 --> 14:49.070 out with . Now as he comes up , he's 14:49.070 --> 14:51.237 going to take the towel , wipe off the 14:51.237 --> 14:53.237 bench because it's kurt courtesy to 14:53.237 --> 14:55.348 everyone else and then we're going to 14:55.348 --> 14:57.570 transition to the next exercise , which 14:57.570 --> 15:01.300 will be the in flying bench press . 15:02.740 --> 15:05.940 All right again . Now he's already set 15:05.940 --> 15:08.107 up everything ahead of time so that we 15:08.107 --> 15:10.107 can try and keep that super setting 15:10.107 --> 15:12.051 quality only break that's going on 15:12.051 --> 15:14.051 right now is transitioning from one 15:14.051 --> 15:15.996 exercise to the other . He had the 15:15.996 --> 15:18.162 bench set up so that when he sits down 15:18.162 --> 15:20.107 that this barbell is gonna line up 15:20.107 --> 15:22.273 right over the middle of his face when 15:22.273 --> 15:24.384 he's in the start position , he's got 15:24.384 --> 15:26.607 the collars on for safety purposes as a 15:26.607 --> 15:28.829 spotter . More than likely you're going 15:28.829 --> 15:28.700 to have a bench and stand on when you 15:28.700 --> 15:30.644 actually get behind the person for 15:30.644 --> 15:33.180 spotting purposes . So again , he's got 15:33.180 --> 15:35.470 sort of a 90° angle . He hasn't got 15:35.470 --> 15:38.600 his hands too far in or too far out 15:38.610 --> 15:40.777 just for safety purposes . We're going 15:40.777 --> 15:43.770 with a good safe grip . Now we're ready 15:43.770 --> 15:46.000 to begin . I help him with the lift . 15:46.030 --> 15:48.350 And again , he's gonna go slow and when 15:48.350 --> 15:50.640 he comes down he's gonna come right 15:50.650 --> 15:53.820 down just below his collarbone and just 15:53.820 --> 15:55.820 in the upper part of his chest each 15:55.820 --> 15:58.100 time . And great job . Here look at 15:58.100 --> 16:00.840 this form , he's got a 4 to 6 inch gap 16:00.850 --> 16:03.660 for safety purposes between his chest 16:04.040 --> 16:06.207 and the level of the barbell . When he 16:06.207 --> 16:08.429 comes to the down position , He's gonna 16:08.429 --> 16:10.429 keep count , go to 12 repetitions , 16:10.429 --> 16:12.762 make it challenging each time . Go slow . 16:12.762 --> 16:14.670 Each repetition is a three second 16:14.670 --> 16:17.450 repetition . Good 16:17.460 --> 16:20.480 awesome , exhaling on the way up , 16:20.490 --> 16:22.712 breathing in on the way down in through 16:22.712 --> 16:26.330 his nose and out through his mouth Good 16:26.340 --> 16:30.340 job , good job . Now we're 16:30.340 --> 16:32.118 gonna go right down to the next 16:32.118 --> 16:35.160 exercise , which is going to be where 16:35.160 --> 16:37.382 we actually take the bench and lower it 16:37.382 --> 16:39.604 and I'm gonna do this with them , we're 16:39.604 --> 16:41.382 gonna try and make it to a flat 16:41.382 --> 16:44.460 position so we can do a fly , flat 16:44.470 --> 16:46.160 bench with dumbbells . 16:49.240 --> 16:51.462 A beauty of this whole thing is to make 16:51.462 --> 16:53.462 it challenging . He's gonna have to 16:53.462 --> 16:55.796 repeat the entire circuit one more time , 16:55.940 --> 16:58.360 but with half the amount of repetitions , 16:59.240 --> 17:01.470 good . Now I'm standing behind him , 17:01.480 --> 17:03.424 you can either kneel behind him or 17:03.424 --> 17:05.424 actually stand behind him , but the 17:05.424 --> 17:07.480 whole spotting technique is from the 17:07.480 --> 17:09.813 elbows , go ahead and let's get started , 17:09.813 --> 17:12.390 comes up And he goes to a 90° angle or 17:12.390 --> 17:14.612 a roughly a modified 90° angle when he 17:14.612 --> 17:16.723 comes in the down position and notice 17:16.723 --> 17:19.010 he comes nice and wide , working on all 17:19.020 --> 17:21.850 parts of his pectorals , this is 17:21.850 --> 17:24.490 beautiful , he's gonna keep count and 17:24.490 --> 17:26.546 I'm gonna just make certain his arms 17:26.546 --> 17:29.060 stay completely in the right order , 17:29.840 --> 17:32.070 exhaling on the way up , breathing in 17:32.070 --> 17:34.350 on the way down and through his nose 17:34.730 --> 17:37.280 and after his mouth he's doing a fine 17:37.290 --> 17:39.720 job , he's not arching too much in the 17:39.720 --> 17:41.720 lower back area , is trying to stay 17:41.720 --> 17:43.887 somewhat flat , breathing technique is 17:43.887 --> 17:46.109 nice and neat , neat repetition is good 17:46.109 --> 17:48.220 and slow . He's not playing the waste 17:48.220 --> 17:50.331 when he comes to the upper position . 17:50.331 --> 17:52.498 This is good form when he comes to the 17:52.498 --> 17:54.331 ending position , he's gonna get 17:54.331 --> 17:56.387 himself up carefully by bringing the 17:56.387 --> 17:58.553 weights down and he doesn't strain his 17:58.553 --> 18:01.880 gut as he comes up . Now he's in the 18:01.880 --> 18:04.213 right position , we're gonna start over , 18:04.213 --> 18:06.436 I'm gonna raise the bench , will suit a 18:06.436 --> 18:08.820 little forward , Okay , Round two . Oh 18:08.820 --> 18:11.042 yeah , now this is where it really gets 18:11.042 --> 18:12.764 difficult . We're gonna do six 18:12.764 --> 18:14.931 repetitions each . Don't rush it , but 18:14.931 --> 18:16.653 we're doing half the amount of 18:16.653 --> 18:18.876 repetitions , six each , So let's do it 18:18.876 --> 18:20.970 six on each arm , notice again , the 18:20.980 --> 18:23.460 elbows are attached to the rib cage , 18:23.470 --> 18:25.637 they're not shooting forward , they're 18:25.637 --> 18:27.940 not shooting behind . This is a safe 18:27.950 --> 18:30.130 format . He's breathing naturally in 18:30.130 --> 18:32.186 through his nose and out through his 18:32.186 --> 18:35.190 mouth . This is a beautiful way to do a 18:35.200 --> 18:38.840 dumb bell seated biceps curl one at a 18:38.840 --> 18:41.350 time . This is really good . Now , when 18:41.350 --> 18:44.040 he finishes that last repetition again , 18:44.040 --> 18:45.929 he's gonna put the dumbbells down 18:45.929 --> 18:47.984 temporarily , shake off his hands so 18:47.984 --> 18:49.929 his forearms get a little bit of a 18:49.929 --> 18:51.929 break when he grabs the next set of 18:51.929 --> 18:54.040 dumbbells , I'm going to move back to 18:54.040 --> 18:56.040 the spotter's position so that he's 18:56.040 --> 18:58.710 good and ready and we're gonna do six 18:58.710 --> 19:00.950 repetitions of the shoulder , press 19:01.640 --> 19:03.918 this is great , he's doing a great job , 19:03.920 --> 19:05.698 keep the breathing deep and the 19:05.698 --> 19:07.364 repetition slow , let's do it 19:10.140 --> 19:13.800 Awesome . Give me six awesome job . 19:13.810 --> 19:15.977 Good . He's exhaling on the way up and 19:15.977 --> 19:18.199 breathing in on the way down in through 19:18.199 --> 19:20.254 his nose and out through his mouth . 19:20.254 --> 19:22.477 He's not going lower than his shoulders 19:22.477 --> 19:24.588 each time he comes down . He's almost 19:24.588 --> 19:26.643 done here . He's doing a great job . 19:26.643 --> 19:28.870 Remember you can do this in any major 19:28.870 --> 19:31.100 athletic center , puts it down , let's 19:31.100 --> 19:33.211 get to that flat bench press and give 19:33.211 --> 19:34.770 us 66 repetitions , 19:36.940 --> 19:38.996 middle or no break can be teached in 19:38.996 --> 19:41.107 between each repetition is gonna make 19:41.107 --> 19:43.218 this true , Let's get right started . 19:43.218 --> 19:45.384 He knows the grip , I'm gonna help him 19:45.384 --> 19:47.218 with the lift and let's do six , 19:47.340 --> 19:49.320 Awesome . He's not rushing and 19:49.320 --> 19:51.487 compromising his form . He's still got 19:51.487 --> 19:54.260 that 4-6" gap in between his chest and 19:54.260 --> 19:56.093 the level of barbell in the down 19:56.093 --> 19:58.316 position , breathing technique is still 19:58.316 --> 20:00.204 the same . I'm gonna be there for 20:00.204 --> 20:02.260 spotting purpose is to keep it level 20:02.260 --> 20:04.371 and true . Good job , awesome . Let's 20:04.371 --> 20:06.490 hop on over right to the shoulder , 20:06.490 --> 20:09.190 press , we are starting to pump out 20:09.190 --> 20:12.090 some calories right now . Again , he 20:12.090 --> 20:14.257 knows where his arm position should be 20:14.257 --> 20:16.312 and I am only going to help him with 20:16.312 --> 20:19.920 the lift . Good awesome . Remember a 20:19.920 --> 20:22.090 lot of gesture communication , if not 20:22.090 --> 20:24.720 verbal communication between you and 20:24.720 --> 20:26.776 the person you're working out with , 20:26.776 --> 20:28.720 he's going to keep track of what's 20:28.720 --> 20:30.942 going on with his repetitions , awesome 20:30.942 --> 20:32.170 job , awesome job . 20:34.840 --> 20:37.260 Really good breathing techniques . Good 20:38.340 --> 20:40.507 notice . I help them with the lift and 20:40.507 --> 20:42.840 with the dismount for the last exercise , 20:43.740 --> 20:45.740 we'll go right to that fly position 20:45.740 --> 20:47.851 again . He's not gonna rush it , he's 20:47.851 --> 20:48.962 gonna take his time 20:51.540 --> 20:55.210 now while he's doing this fly position . 20:55.270 --> 20:57.940 I'm encouraging you to do the same . Do 20:57.940 --> 21:00.051 the amount of repetition that we said 21:00.051 --> 21:02.162 here , go ahead and get started their 21:02.162 --> 21:04.273 airman first class . What you want to 21:04.273 --> 21:06.329 do is go slowly , keep the breathing 21:06.329 --> 21:08.410 technique consistent . And then when 21:08.410 --> 21:10.632 you're done with your last repetition , 21:10.840 --> 21:13.430 go ahead , stay hydrated , go take a 21:13.440 --> 21:15.860 break , sip as much water as you need 21:15.860 --> 21:17.860 to and we'll see you after the next 21:17.860 --> 21:18.860 break . 21:28.640 --> 21:29.640 Yeah , 21:31.740 --> 21:35.160 I'm Commander Dave complex orthopedic 21:35.160 --> 21:37.216 surgeon and team physician at the US 21:37.216 --> 21:39.750 Naval Academy . Some experts claim that 21:39.750 --> 21:41.861 modern shoes are making our feet week 21:41.861 --> 21:43.806 because the fancy art supports and 21:43.806 --> 21:45.750 thick cushions do all the work . I 21:45.750 --> 21:47.972 wouldn't blame the shoes as much as the 21:47.972 --> 21:50.139 modern lifestyle . But I do agree with 21:50.139 --> 21:52.028 the general statement that modern 21:52.028 --> 21:53.639 living and modern shoes have 21:53.639 --> 21:55.806 contributed to the human foot becoming 21:55.806 --> 21:58.028 somewhat weaker . Our ancient ancestors 21:58.028 --> 22:00.028 and certain primitive tribes living 22:00.028 --> 22:02.139 today probably have stronger and more 22:02.139 --> 22:04.250 versatile feet than most of us . Most 22:04.250 --> 22:06.361 of us do some stretching and strength 22:06.361 --> 22:06.140 training . When's the last time you 22:06.140 --> 22:08.251 made it a concerted effort to stretch 22:08.251 --> 22:10.251 or strengthen your toes ? It almost 22:10.251 --> 22:12.307 sounds silly . But why should it ? A 22:12.307 --> 22:14.529 violinist has strong and nimble fingers 22:14.529 --> 22:16.473 and a carpenter has powerful hands 22:16.473 --> 22:18.529 because they work those muscles on a 22:18.529 --> 22:20.751 daily basis . Our feet simply don't get 22:20.751 --> 22:22.862 the same attention . Pretty much . We 22:22.862 --> 22:22.120 just stuff them into our shoes and 22:22.120 --> 22:24.890 ignore them . Mhm . Here are a few 22:24.890 --> 22:26.946 simple exercises that will help keep 22:26.946 --> 22:29.230 your feet strong and happy isometric 22:29.240 --> 22:31.670 toe points and toe curls pinch your 22:31.670 --> 22:33.448 toes together and point them as 22:33.448 --> 22:35.503 straight as possible . Hold for five 22:35.503 --> 22:37.614 seconds . Next curl your toes as much 22:37.614 --> 22:39.837 as possible and hold for five seconds . 22:39.837 --> 22:41.840 Do 10 sets of each . If your foot 22:41.840 --> 22:44.400 cramps up , pause , stretch it out and 22:44.410 --> 22:46.760 do it again . But don't quit as the toe 22:46.760 --> 22:48.760 muscles get stronger , the cramping 22:48.760 --> 22:50.593 will occur less frequently . Toe 22:50.593 --> 22:52.816 squeeze ear's place a wine cork between 22:52.816 --> 22:55.038 your toes one at a time and squeeze for 22:55.038 --> 22:57.149 five seconds . Do a couple of sets on 22:57.149 --> 22:59.260 both feet , toe spreads . Place a few 22:59.260 --> 23:01.482 thick rubber bands around your toes and 23:01.482 --> 23:03.649 spread them as far apart as possible . 23:03.649 --> 23:05.770 Hold for five seconds do 10 sets on 23:05.770 --> 23:08.890 each foot . Golf ball rolls , roll the 23:08.890 --> 23:11.001 golf ball under your bare foot on the 23:11.001 --> 23:13.168 floor for two minutes to give the foot 23:13.168 --> 23:15.334 a deep tissue massage Every 30 seconds 23:15.334 --> 23:17.279 or so . Try picking up the ball by 23:17.279 --> 23:19.390 curling all your toes . Hold the ball 23:19.390 --> 23:19.030 for five seconds before dropping out 23:19.030 --> 23:21.790 and repeating towel curls . Place a 23:21.790 --> 23:24.012 small towel unfolded or a newspaper out 23:24.012 --> 23:26.123 on the floor and scrunch it up into a 23:26.123 --> 23:28.234 ball by curling your toes , relax and 23:28.234 --> 23:30.068 repeat five times on each side . 23:30.140 --> 23:33.020 Remember strong feet are happy feet so 23:33.020 --> 23:35.360 move those toes together . Let's train 23:35.360 --> 23:38.770 smart and stay strong . Mhm . 23:39.340 --> 23:41.507 We hope you enjoyed operation heavy or 23:41.507 --> 23:43.451 not . We want to thank Bolling Air 23:43.451 --> 23:45.729 Force space here in Washington , D . C , 23:45.729 --> 23:47.951 and the Air Force Honor Guard for a job 23:47.951 --> 23:50.118 well done . We'll see you next time on 23:50.118 --> 23:50.300 fit for duty .