Unraveling the Mystery - Join us for a Live Connect The Dots!

Unraveling the Mystery - Join us for a Live Connect The Dots!

Table of Contents:

1. Introduction
2. Safety Rules
3. Warm-Up Stretches 3.1 Flamingo Stretches 3.2 Shoulder Stretches 3.3 Neck Stretches 3.4 Side Stretches 3.5 Ankle Rolls
4. Exercise Set 1: Two Feet Jumps 4.1 Front to Back Jumps 4.2 One Foot Jumps 4.3 Ski Jumps 4.4 360 Spins
5. Exercise Set 2: Three Sets of Each Jump
6. Exercise Set 3: Five Sets of Each Jump
7. Cool Down Stretches 7.1 Straddle Stretches 7.2 Butterfly Stretches 7.3 Cross-Leg Stretches
8. Conclusion

Introduction

Welcome to the Recess 101 Minute Moves Live! In this live video, Coach Sierra will guide You through various activities and exercises to help you stay active and have fun. Make sure to subscribe to the Channel to stay updated on all future recess 101 videos. Before we begin, let's go over some safety rules to ensure a safe and enjoyable experience.

Safety Rules

Whether you're indoors or outdoors, make sure you have enough space to perform the activities without any obstructions. If you're doing the exercises with a buddy, ensure that both of you have ample space to avoid bumping into each other. Stay hydrated by having Water nearby for regular breaks. Remember, the goal is to have fun and stay active, not to be the best athlete. Let's get started with some warm-up stretches to prepare our bodies for exercise.

Warm-Up Stretches

3.1 Flamingo Stretches To start off, we'll do the flamingo stretches. Keep your right leg straight on the ground and lift your left leg, bringing the foot close to your bottom. Focus on maintaining balance and squeezing your thigh as tight as possible. Hold this position for 10 seconds. If you're struggling with balance, use your arm for stability or touch your nose. Repeat the stretch with your left leg.

3.2 Shoulder Stretches Next, let's stretch our shoulders. Raise your right arm in the air and touch your left elbow, gently pulling it behind your head. Hold this stretch for 10 seconds. Repeat the stretch with your left arm. This will help relieve tension and improve flexibility in your shoulders.

3.3 Neck Stretches To stretch your neck, slowly look up and then down, repeating this movement 10 times. Take it slow and controlled to avoid any muscle strain.

3.4 Side Stretches Now, let's stretch our sides. Stand with your feet slightly wider than shoulder-width apart and arms extended to the sides. Lean over to the right, with your right hand touching your shin or calf area and your left arm extended overhead. Hold this stretch for 10 seconds, feeling the deep stretch in your left side. Repeat the stretch on the left side.

3.5 Ankle Rolls To loosen up our ankles, roll your right ankle in a circular motion for 5 times. Repeat the motion with your left ankle. This will help improve mobility and prevent any discomfort during the exercises.

Exercise Set 1: Two Feet Jumps

4.1 Front to Back Jumps Now, it's time to start with our first set of exercises. We'll begin with front to back jumps. Position your feet on the back two Xs and jump forward, bringing both feet together on the center X. Then, jump back to the back two Xs. Repeat this movement 2 times. Focus on landing precisely on each X for better control.

4.2 One Foot Jumps Moving on to one foot jumps, we'll start with the right foot. Position your right foot on the back right X and jump to the center X, then to the top right X, back to the center X, and finally back to the starting position. Repeat this sequence 2 times. Switch to the left foot and perform the same jumps for 2 times. Remember to maintain balance and accuracy on each X.

4.3 Ski Jumps Our next exercise is ski jumps. Imagine you're skiing and keep your feet together throughout the jumps. Start with your feet on the back two Xs and jump forward, landing on the center X. Then, jump back to the starting position on the back two Xs. Repeat this movement 2 times. Focus on keeping your feet together and landing softly.

4.4 360 Spins For the final exercise of this set, we'll do 360 spins. Begin with your feet on the back two Xs and jump forward, landing on the center X. As you jump back, turn over your left shoulder and land on the top right X. Return to the center X and jump back to the back two Xs. This time, turn over your right shoulder and land on the top left X. Repeat this sequence 2 times. Enjoy the spinning sensation!

Exercise Set 2: Three Sets of Each Jump

In this exercise set, we will increase the intensity by performing each jump three times. Remember to focus on accuracy and control during the movements. Take breaks whenever necessary to catch your breath and stay hydrated.

Exercise Set 3: Five Sets of Each Jump

Now, let's push ourselves further with five sets of each jump. This will challenge our stamina and coordination. Keep giving your best effort as we complete these sets. Remember to listen to your body and modify the exercises as needed. Stay hydrated and enjoy the progress you're making!

Cool Down Stretches

After completing the exercise sets, it's important to cool down and stretch our muscles. These stretches will help reduce muscle soreness and promote flexibility. Perform each stretch for the recommended time and focus on deep breathing to relax your body.

7.1 Straddle Stretches Sit with your legs in a straddle position and reach forward, attempting to touch your toes. Hold this stretch for 8 seconds, feeling the gentle stretch in your hamstrings and lower back. Repeat the stretch by reaching towards each leg individually.

7.2 Butterfly Stretches Bring both feet together in a butterfly position and hold onto your toes. Flap your legs up and down like wings, feeling the stretch in your inner thighs. Hold this position for 5 seconds, then attempt to bring your face closer to your toes for an additional 5 seconds.

7.3 Cross-Leg Stretches Cross your legs and place your hands on your knees. Close your eyes and take three deep breaths, allowing your body to relax and unwind. Focus on releasing any tension or stress in your muscles.

Conclusion

Congratulations on completing the Recess 101 Minute Moves Live session! Remember to incorporate these exercises into your daily routine to stay active and maintain a healthy lifestyle. Don't forget to drink plenty of water, wash your hands regularly, and be respectful to others. Thank you for joining us, and we look forward to seeing you in our next video. Stay happy and healthy!