3, 2, 1 [Caroline] Oh, the majestic slopes. Oh, the thrill of the
wind whooshing past and those elusive blue square trails. Another summer day, another
hour spent watching skiing videos. These blue square trails aren't going to ski themselves,
but all I'm doing is screen skiing. [Mia chattering] Yeah, you're right. I probably am feeling a
little lousy from too much screen time, but I can't possibly practice my ski moves in
this weather! These dandelion fluffs are the closest I've gotten to
snowflakes this summer. [Mia chattering] Oh, if only we could ski on dandelions, Mia. Oh, I've got it! While I can't ski right now, I
can work on building my leg strength! Strong legs mean better skiing next winter. It's time
for some serious lower-body workouts. Watch out blue squares, next winter it's just
you, me, and my super strong legs. Now, now, where did I put my workout gear? Last time I
checked, ski boots weren't the best for lunges. [Audience laughter] Alright, I'm ready to get wo
rking.
Before we jump in, do you remember the job of the lower body muscles? Let's slide into a quick
recap. The lower body muscles include all the muscles in our legs and hips. They help us with
just about everything: walking, running, jumping, and yes, skiing. Strengthening these muscles
means better balance, power, and agility in all our activities. Now that we've got that covered,
let's get those muscles moving with Coach Chloe'! Welcome to my corner, where today we are going
to squat
and lunge our way into preparation for the slopes. Are you ready to get those legs
feeling ski-riffic? [Audience laughter] In order for us and Caroline to conquer these slopes, we need power in our
legs and hips. So let's glide into our workout, and remember, it's snow joke to stay fit for
some fun on the slopes. Let's get right into it, starting with our warm-up. Try incorporating some
squats and lunges into your warm-up, because we will have those movements in our workout, with the
opport
unity to add a weighted element. Press pause now and complete a proper lower-body warm-up, and
I will see you right back here once you are done. Let's start with our first movement. You guessed
it, Squats. Watch. I perform Squats. As you can see, my heels are staying flat on the ground. My
chest remains tall at the bottom of each Squat, and with every Squat, I am squatting low enough
that my hips are parallel with my knees. If you are able to do all of these things while
squatting, then you
can choose to add in a weighted element. But it is important that
you do all three of these things without weight before you consider adding weight. You don't
need a dumbbell or a kettlebell to do this. There are many common household items that will
work perfectly. Try a gallon of milk or a jug of laundry detergent. You can also use a couple of
books or a large bag of rice. If you happen to have access to a dumbbell or kettlebell, ensure
that your weight does not exceed 10 lbs without a f
itness professional's direct supervision.
This is for safety reasons. Whether you are using weight for your Squats or not, you will
need a weighted element for the third movement in our workout today. Press pause now and go
find the item that you will be using for your weighted element. Good choice! If you are holding
a weighted element, hold it with both hands while keeping your hands close to your chest. Use the
base of your palms to support the item, allowing it to sit right underneath y
our chin. This is
called a Goblet Hold. Now that we are ready, let's try five Squats together. Ready?
Go! Great work! The next movement in our workout is Lunges. As you step forward, your back knee
gently touches the ground. Keep your hands on your hips for balance. You should feel stable
and not unbalanced. You may use your weighted element for this movement as well, as long as
you are able to consistently keep your balance while performing Lunges, and you are able to
return to the starti
ng position after each Lunge without any assistance. Get ready to try
six Lunges with me. If you feel comfortable, you can choose to add your weighted element
to this movement. Ready? Go! Our last movement for today is a new movement
called a Deadlift. The name of this movement refers to picking up dead weight from the ground.
In a Deadlift, the weight starts from a complete stop on the ground, and the lifter must lift it
up in a single continuous movement. Deadlifts are great for strengthe
ning the muscles in your
posterior chain. This is just fancy talk that means the muscles along the backside of your
body, such as your hamstrings and glutes. It even includes the muscles in your back! For this
exercise, you will need your weighted element. Start with your feet shoulder-width apart and
the weighted element sitting on the floor in between your feet. Deadlifts utilize the hinge
movement, so just as you would do for a hinge, you are going to send your bottom toward the
back wa
ll behind you as you hinge forward and grab onto your weighted element. In this bottom
position, your back should remain flat. Take a look. Can you tell a difference here if my back
is flat versus rounded? Your back should be flat as if you were to balance a glass of water on
your back. While keeping your arms straight, you are going to stand up with your weight. From
here, return to the starting position. Remember to keep your back flat. Try it with me. Get
set up with your feet shoulder-w
idth apart and your weighted item sitting in between your
feet. Hinge forward to grab your item. Let's pause in this position to make sure our back
is flat and not rounded. Great! Complete the movement by picking up the weight. Excellent!
Let's try four more reps without pausing. Let your weighted object touch back to the floor
after each repetition. Ready? Go! Squats, Lunges, and Deadlifts are great exercises
to prepare for skiing because they strengthen the legs, core, and back muscles, w
hich are all key
for skiing. These exercises improve balance, endurance, and power, making it easier to
maneuver on the slopes and reducing the risk of injury. These movements ensure your body is
well-prepared for the challenges of this sport. Now let's talk about the workout. It
is going to be performed in the format of rounds. Since you might be adding that
weighted element to some of the movements, it is even more important that you
don't rush through it so you can maintain proper form
and keep your
technique correct the entire time. Alright, let's get to it. Today's workout
is going to be three rounds of 10 Squats, 20 Lunges, and 10 Deadlifts. Remember, you have a choice based on how you feel. You can use
a weighted object for squats and lunges, or you can do without one. It will be a great
workout either way. If you choose not to use a weighted object for Squats and Lunges, take
note that you will use one for Deadlifts. Alright, are you ready? 3, 2, 1, go! Great job on
this workout! Your dedication to
strengthening your legs, core, and back will pay off significantly on the slopes. You've not
only improved your muscular strength and endurance, but also enhanced your balance and stability,
which are essential for skiing. Remember to cool down properly and stretch to aid in recovery.
Keep up this fantastic work, and you'll feel the difference next time you're carving down
those ski slopes. Ski season, here we come! Now let's pass it over to Justin, who
wil
l dive into how building lower-body strength is vital for sports performance
across the board. Justin, take it away! [Justin] Thanks, Coach Chloe'! Those lower-body workouts
will definitely put Caroline on track for conquering these ski slopes. But did you know that
strong legs aren't just great for skiing? It's true! Can you think of any activities where lower
body strength can help you? Let's check some out. First up, track and field. In sprinting events,
powerful leg muscles are key. Why
do you think that is? Runners use them for strong starts and
maintaining high speeds. Strength in the lower body enables athletes to push off the ground with
more force, increasing stride length and speed. Let's flip over to gymnastics. Gymnasts
need explosive power in their legs for those high-flying vaults and
intricate floor routines. Ever wonder how they land so perfectly? Yep,
you guessed it. It's all in the legs. Sometimes, though, it's not all about
speed and jumps. For our nature
lovers, hiking is another activity where your leg
muscles are your most valuable gear. They help you climb those steep trails, navigate
rocky paths, and enjoy those long scenic walks. Let's pedal into biking. Whether you're cycling
around the neighborhood or taking on challenging trails, your legs are doing most of the work.
Strong legs mean more power to the pedal. Finally, let's bring it back to
Caroline's ski aspirations. Remember, leg strength is key for controlling your
moves, keeping
your balance, and absorbing all those bumps and jumps. And it gives you
the stamina for those long, thrilling runs. So whether you're aiming to be the next ski
champ, a gymnastics star, a sprinting sensation, a hiking enthusiast, or a biking pro, remember, it
all starts with building strength in those legs. Now let's pass it over to Bea.
I think she's got another way to help Caroline today. Stay strong
and keep moving, everyone! [Bea] Great work on those leg exercises, everyone! Just
like
our muscles need a break after a workout, our minds also need a break from screens. Remember
how Caroline was feeling a bit off after watching too many skiing videos? It's something that
many of us can relate to. Think about it. How do you feel after spending a lot of time on your
phones, tablets, computers, or binge-watching TV shows? Maybe you feel sluggish or tired, like
Caroline did earlier. That's our body's way of saying it's time to step away from the screen
and get moving or do som
ething different. Setting limits is key. It's
like having a sweet treat, best enjoyed in moderation. How about creating
a screen time schedule with a mix of tech and non-tech activities? What are some of your
favorite non-screen activities? Making art, meeting up with a friend, cooking a recipe,
playing a sport, or even trying out some of those leg exercises from Coach Chloe's Corner
are great ways to take a break from screens. At the end of a balanced day, we might be
tempted to watch one
more video or message our friends. Try to turn off screens at least an
hour before bed. The blue light can disrupt your sleep rhythm. Instead, try relaxing activities
that can help calm your mind and prepare you for sleep. What strategies could you try before
bed to strengthen your sleep habits? How about diving into a good book? Or you could
listen to your favorite calming music! Other great options include writing in a journal to
reflect on your day, sketching or doodling, doing some gen
tle stretching, or maybe even
some simple breathing exercises. You could even do some of the static stretches that Coach
Chloe taught you to help your mind wind down. The key is to find activities that help you feel
relaxed and ready for a good night's sleep. One more alarming sleeping tip. Can you guess what
it is? It may be convenient to use your phone as an alarm clock, but sleeping with it right
next to you is often too tempting. Why not try an old-fashioned alarm clock instead? Or if y
ou
do need your phone's alarm, try placing it in a drawer or behind something so that you won't be
tempted to pick it up as you're trying to go to sleep. It can be really hard to form new habits,
especially when it comes to our screens. Often, when we interact with our devices, our brain
releases feel-good chemicals like serotonin. This reaction happens in the reward center of
the brain, making us want to use those devices more because it feels good. Be patient
with yourself as you try to
learn new habits. Your brain will eventually start to
associate your new activities as rewards too! Now let's check back in with Caroline
for the locker room lowdown. Caroline? [Caroline] What a workout! Thanks, Coach Chloe', Justin,
and Bea, for all the amazing tips today. We've learned key leg exercises like Squats, Lunges, and
Deadlifts for sports and fitness and discovered how balancing our screen time is as important as
physical exercise for our own overall well-being. Let's make a pac
t to keep our bodies moving
and strong and our screen time in check. It's all about finding the right balance to be our
healthiest and happiest selves. Until next time, stay active, find balance, and keep chasing
your dreams! Catch you on the blue square slopes, or even just outside for a fun break from
those screens. Oh, looks like Mia is trying to make us a field of dandelion snow. Thanks,
Mia! This is Ready, Sweat, Go, signing off!
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