QuickFit: Legs Back 2.17.25

1
00:00:00.575 –> 00:00:01.365
Hello, Dr.

2
00:00:01.465 –> 00:00:03.725
Jed here. Today we’re doing a daily five

3
00:00:03.875 –> 00:00:06.325
that is a quick five minutes focused exercise

4
00:00:06.385 –> 00:00:07.765
to tune up part of your human body.

5
00:00:07.975 –> 00:00:09.645
Let’s get started with one of the most basic,

6
00:00:09.835 –> 00:00:12.165
most fundamental exercises of all time.

7
00:00:12.235 –> 00:00:14.365
That is the squat. I’m gonna come on down.

8
00:00:14.415 –> 00:00:16.205
Let’s get knees going out a little bit wide.

9
00:00:16.235 –> 00:00:18.245
That hip hinge, that’s the key part.

10
00:00:18.545 –> 00:00:22.605
I’m gonna hold my hands out here in front, just down and up.

11
00:00:22.605 –> 00:00:25.485
Nice and slow. Okay, down. End up.

12
00:00:25.485 –> 00:00:28.365
If you have a little trouble with this holding onto a chair,

13
00:00:28.365 –> 00:00:29.685
hold onto a kitchen sink.

14
00:00:29.685 –> 00:00:30.925
Nothing wrong with that at all.

15
00:00:31.105 –> 00:00:35.845
I’m gonna switch to profile here to, um, to show

16
00:00:36.385 –> 00:00:37.805
the hip hinge.

17
00:00:38.745 –> 00:00:43.605
So hip hinge, back down, all the way down. Right there.

18
00:00:43.755 –> 00:00:45.885
Good, good, good. You don’t wanna be rounding it out.

19
00:00:45.885 –> 00:00:48.685
Just down and up, down and up.

20
00:00:48.745 –> 00:00:52.605
Now let’s just pump out a few. Okay? Boom, boom.

21
00:00:53.635 –> 00:00:54.925
Alright, let’s do 10 more.

22
00:00:55.865 –> 00:01:00.605
10, 9, 8. Keep your focus.

23
00:01:00.715 –> 00:01:02.565
Keep your focus. Maintain the knees.

24
00:01:03.365 –> 00:01:06.525
Maintain that correct position. Dropping that butt back.

25
00:01:07.595 –> 00:01:08.765
Well, I probably lost count,

26
00:01:08.765 –> 00:01:10.885
but that’s good for us feeling a little bit of a burn.

27
00:01:10.885 –> 00:01:14.485
Hopefully you are two. Let’s do three, two.

28
00:01:15.435 –> 00:01:17.125
Hold it. Let’s drop a little.

29
00:01:17.595 –> 00:01:19.565
It’s okay for those knees to go forward a little bit.

30
00:01:20.075 –> 00:01:23.205
Drop that butt. Drop that butt and now pump it.

31
00:01:23.415 –> 00:01:28.165
3, 2, 1, 5, 4, 3, 2, 1.

32
00:01:28.665 –> 00:01:31.565
Ah, good. Shake it out. Shake it out. Shake it out.

33
00:01:31.955 –> 00:01:34.245
Well even that right there is a nice little burn.

34
00:01:34.415 –> 00:01:37.045
Let’s keep going a little bit on the leg. Focus.

35
00:01:37.545 –> 00:01:40.845
Uh, for right now, I’m just gonna do some toe raises.

36
00:01:40.915 –> 00:01:42.685
Hopefully you can see my toes there.

37
00:01:42.745 –> 00:01:45.565
I’m just gonna go up, down, up, down.

38
00:01:45.625 –> 00:01:50.205
See those Boom, boom, boom, up, down, up, down.

39
00:01:50.415 –> 00:01:52.045
We’ll do these kind of high up. Okay?

40
00:01:52.225 –> 00:01:54.445
So we’re just gonna bounce it here for almost a minute.

41
00:01:54.555 –> 00:01:57.125
Okay? I’m, uh, watching a clock over here.

42
00:01:57.335 –> 00:01:59.485
We’re just gonna do it. Do it, do it.

43
00:01:59.595 –> 00:02:01.245
Once again, if you’re holding onto a kitchen

44
00:02:01.355 –> 00:02:02.605
sink, that’s great.

45
00:02:02.705 –> 00:02:04.805
The bathroom sink. Some people say

46
00:02:05.785 –> 00:02:07.525
do this while brushing your teeth in the morning,

47
00:02:07.885 –> 00:02:08.885
brushing your hair, something like that.

48
00:02:09.515 –> 00:02:13.165
Bust out 10, 20, 30, 40, 50 if you can.

49
00:02:13.165 –> 00:02:14.285
Nothing wrong with that.

50
00:02:14.615 –> 00:02:17.725
We’re just gonna do 10 more seconds. Go, go.

51
00:02:17.915 –> 00:02:21.685
Squeeze, squeeze. Take this moment. Squeezing your abs.

52
00:02:22.525 –> 00:02:24.685
Squeezing your butt muscles. Squeezing your leg muscles.

53
00:02:24.975 –> 00:02:27.845
We’re gonna go up, we’re gonna go tiptoe, tiptoe,

54
00:02:27.945 –> 00:02:29.925
tiptoe working those little muscles.

55
00:02:30.195 –> 00:02:33.605
Okay? Shake it out. Shake it out. Okay.

56
00:02:33.625 –> 00:02:34.845
Now we’re just gonna progress to

57
00:02:34.965 –> 00:02:36.005
a little bit of weight here.

58
00:02:36.405 –> 00:02:40.965
I have a kettlebell, 15 pounds, no big deal. Okay?

59
00:02:41.345 –> 00:02:43.525
Now if you do another set

60
00:02:43.525 –> 00:02:46.205
of squats right now without any weight, totally fine.

61
00:02:46.205 –> 00:02:47.365
Okay? But uh,

62
00:02:47.475 –> 00:02:49.845
sometimes you can just use like maybe a gallon jug.

63
00:02:49.845 –> 00:02:52.285
That’s eight pounds. I just got a 15 here. Okay?

64
00:02:52.535 –> 00:02:53.645
Gonna go nice and slow.

65
00:02:53.835 –> 00:02:55.325
This is kinda like held in,

66
00:02:55.325 –> 00:02:56.685
like you might call it the dangle.

67
00:02:56.685 –> 00:02:59.325
You know, some people really like the goblet squat.

68
00:02:59.625 –> 00:03:01.525
Either one is completely acceptable.

69
00:03:01.805 –> 00:03:02.885
Whatever feels good to you, okay?

70
00:03:03.275 –> 00:03:07.285
Once again, drop ’em down, drop ’em down and up,

71
00:03:08.435 –> 00:03:09.525
Down And up.

72
00:03:09.595 –> 00:03:12.645
What we’re gonna shoot for is though those uh,

73
00:03:12.645 –> 00:03:15.365
legs right there, drop down,

74
00:03:15.635 –> 00:03:18.245
ideally parallel to the ground.

75
00:03:18.245 –> 00:03:20.165
Sometimes we might get a little more adventurous.

76
00:03:20.185 –> 00:03:23.605
I’m gonna go side to side and drop it down a little bit.

77
00:03:24.515 –> 00:03:25.525
Drop it down a little bit.

78
00:03:25.605 –> 00:03:26.845
A lot of fat, a lot of things go

79
00:03:26.845 –> 00:03:28.045
into, be able to do that right there.

80
00:03:28.155 –> 00:03:32.445
It’s very tricky, but it’s excellent for your hip health,

81
00:03:32.755 –> 00:03:35.605
your glute muscles, your quad muscles, okay?

82
00:03:36.025 –> 00:03:37.045
Now from this position,

83
00:03:37.255 –> 00:03:39.045
we’re gonna bust out eight or 10, okay?

84
00:03:39.145 –> 00:03:40.145
Now up

85
00:03:41.185 –> 00:03:42.885
Woo And down,

86
00:03:43.905 –> 00:03:48.905
2, 3, 4, 5, 6, 7.

87
00:03:52.315 –> 00:03:53.685
Stay strong. Keep your focus.

88
00:03:55.345 –> 00:03:59.125
1, 2, 3, 4.

89
00:03:59.705 –> 00:04:00.925
Oh man. We’re gonna hold it.

90
00:04:01.385 –> 00:04:03.445
I’m gonna really drop, I’m gonna pump it for five.

91
00:04:03.905 –> 00:04:07.205
1, 4, 3, 2, 1. Wow.

92
00:04:08.225 –> 00:04:09.445
Woo. Okay, that’s good.

93
00:04:09.945 –> 00:04:12.965
So now we’re gonna transition here.

94
00:04:14.315 –> 00:04:17.765
Lean forward just a little bit so that hip hinge back

95
00:04:18.545 –> 00:04:20.325
and now we’re just gonna bring this up, okay?

96
00:04:20.905 –> 00:04:23.925
1, 2, 3, 4.

97
00:04:24.065 –> 00:04:25.365
I’m gonna go straight on here.

98
00:04:27.265 –> 00:04:29.965
You can bring up, I prefer this a little bit bent over.

99
00:04:30.625 –> 00:04:32.565
You can do a straight up if you like.

100
00:04:34.275 –> 00:04:35.325
Most important part is

101
00:04:35.325 –> 00:04:36.565
that you’re doing something right now.

102
00:04:37.225 –> 00:04:39.045
If you’re choosing just five minutes of your day,

103
00:04:39.425 –> 00:04:40.685
you’re doing something right now.

104
00:04:40.755 –> 00:04:41.045
Okay?

105
00:04:41.995 –> 00:04:45.965
5, 4, 3, 2, 1.

106
00:04:46.215 –> 00:04:47.205
We’re just gonna go over here in

107
00:04:47.205 –> 00:04:48.085
a little bit more profile.

108
00:04:48.635 –> 00:04:49.635
Come on now.

109
00:04:50.595 –> 00:04:54.565
5, 4, 3, 2, 1.

110
00:04:54.975 –> 00:04:57.805
Let’s do 10 squats, Okay? One,

111
00:04:58.545 –> 00:04:59.545
Two. This time. See I have

112
00:04:59.545 –> 00:05:00.125
the dangle.

113
00:05:00.505 –> 00:05:02.045
I’m gonna stop right there. My,

114
00:05:02.145 –> 00:05:03.405
my knee bobbled in a little bit.

115
00:05:03.625 –> 00:05:05.245
Be aware, but keep going. Okay?

116
00:05:05.995 –> 00:05:10.995
5, 4, 3, 2, 1.

117
00:05:12.065 –> 00:05:14.925
I’m gonna go up to a gobbled squat. Hold if you can.

118
00:05:15.655 –> 00:05:17.045
Let’s see if we can drop down here.

119
00:05:17.075 –> 00:05:19.485
Okay, if you can’t do this, you just take a break.

120
00:05:19.935 –> 00:05:23.485
Gonna squat over to one side over the other

121
00:05:24.585 –> 00:05:26.845
to one side and the other.

122
00:05:27.385 –> 00:05:31.005
Really work on that ankle. Mobility on my left ankle.

123
00:05:31.285 –> 00:05:35.525
Mobility on my right. That hip mobility now from right here.

124
00:05:36.435 –> 00:05:37.565
Call us in a deep squat.

125
00:05:37.775 –> 00:05:39.165
We’re just gonna do a few pumps here.

126
00:05:39.435 –> 00:05:44.435
5, 4, 3, 2, 1, 3, 2, 1, 5, 4.

127
00:05:45.365 –> 00:05:47.805
Field to burn. 3, 2, 1.

128
00:05:48.225 –> 00:05:52.765
Ah, Oh yeah, that’s good. Alright, well that’s good.

129
00:05:53.175 –> 00:05:54.805
Daily. Five, just five minutes.

130
00:05:54.805 –> 00:05:57.565
Quick exercise, legs, low back.

131
00:05:57.585 –> 00:05:58.965
Little bit of that upper back.

132
00:05:59.105 –> 00:06:00.725
The thing is you’re taking care of yourself.

133
00:06:00.995 –> 00:06:03.645
Keep up the good work. Take care of yourself and be well.