Body and Spirit (New)

Moves To Strengthen Your Back

Three Angels Broadcasting Network

Program transcript

Participants: Jeanie Weaver (Host), Abigail Czeizinger, Tim Tiernan

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Series Code: NBAS

Program Code: NBAS000008


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:05 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Welcome to "Body and Spirit."
00:13 Today you are gonna exercise with me Jeanie McDonald Weaver
00:17 and we are gonna do moves to strengthen your back.
00:43 Welcome to Body and Spirit.
00:44 Today we are gonna do moves to strengthen your back.
00:48 I want you to be thinking about a text
00:50 all during our exercise today.
00:54 Mark 12:20 love the Lord with all your heart,
00:58 your soul, your mind and your strength.
01:04 Think about that
01:06 because we are gonna use some strength work today.
01:11 We are here to serve one another in love
01:13 that's what we are trying to do
01:14 and sometimes it strengthen your back
01:16 it's gonna be hard to do.
01:19 I have Tim that's helping me today and Abigail.
01:22 And we are warming up already,
01:24 so you should be warming up out there
01:27 while you are watching this.
01:29 Because you can't be working a stiff back, okay.
01:34 So you see what I'm doing today, I've got my squeezy ball.
01:40 You don't ought to have any special ball,
01:42 you can use some socks that are rolled up.
01:44 I just want you to get your hands
01:46 squeezing and your stomach...
01:49 Abigail is your stomach tight? Yes.
01:51 Don't lie to me.
01:52 Is your stomach tight? Okay.
01:55 Because if you are at home and you are doing your warm up
01:58 and you haven't pull your belly button in,
02:00 you are not supporting your back.
02:02 You are making your back work all by itself.
02:05 And every time that I pull my knee
02:08 to the centerline of my body,
02:10 I'm setting up stretching dynamically
02:15 through the hip into the lower back.
02:17 And you notice I'm pushing my hand across my body.
02:22 So I'm stretching to the shoulders,
02:24 I'm getting warmed.
02:27 You don't have to have any special apparatus,
02:29 you just have to be mindful
02:31 and know a few moves that are pertinent
02:34 to what we are trying to do. Okay,
02:36 I've been doing this now for a while,
02:39 I'm pulling that knee to the centerline.
02:42 Tim is pointing his knee to the centerline.
02:43 Abigail is really doing good pointing to the centerline.
02:46 But I don't to see Abigail use her arms more,
02:49 because that includes your back.
02:51 Now isn't that, so you have to warm that up,
02:53 so I'm gonna go front to back, and I'm squeezing,
02:56 every time I do I'm squeezing, squeezing, squeezing.
02:59 And right now if I asked you is your stomach tight,
03:05 did I catch you? Yeah.
03:06 I caught her, did I catch you?
03:09 That I caught you let go, don't do that.
03:12 Because if you constantly let your abdominal go
03:15 and it's just a matter of pulling
03:17 your belly button in that's it.
03:18 You are making your back work by itself.
03:21 Now we are gonna do a little walking, okay.
03:24 Now I'm gonna pull my knees in.
03:27 I might add before we start today's,
03:30 we're already starting today, because we are warming up,
03:33 that is super important.
03:35 And if you are home and you are thinking
03:37 and you are sitting.
03:38 Well, stop moving your legs up and down,
03:40 you can start right there, okay,
03:42 I'm just coming up,
03:43 I can go at a good pace or I can go slow,
03:46 and I have a stiff back
03:48 I might have to go slower which is fine,
03:50 or I can go in a pace a little bit more.
03:55 Tim actually first started coming to my classes
03:59 that I teach at where I'm live and also at a health camp,
04:06 because his back was bothering him
04:08 all the way up to his neck,
04:10 and so we worked at it and he is doing much better now.
04:13 So I hope this will help you today.
04:15 So how are you feeling pretty warm?
04:17 Pretty good.
04:18 Good, now we are ready to go little bit higher,
04:21 so I'm gonna put of these down.
04:22 Again you can have socks in both hands
04:24 or just a ball in one hand and change it,
04:27 it's up to you.
04:28 So now I'm gonna come right here with my shoulder
04:30 and bring it down,
04:31 because when we're warming up
04:32 and we are reading the back
04:34 because we are doing some strength work today.
04:35 And I'm gonna pull my knee up like that, okay.
04:39 I may come down,
04:41 so no matter what your issues are,
04:43 if you can stand and walk,
04:45 you can pretty much do this kind of a move okay.
04:49 So I'm just gonna come right to the head
04:52 and I'm just gonna go up on my toe
04:54 and back down and you can see.
04:57 I'm starting to lift that knee now.
04:59 And now I'm gonna come on up and if doesn't bother my back,
05:02 I'm gonna continue to come on up.
05:04 And as my knee get higher and higher,
05:06 Abigail is your stomach going tighter and tighter?
05:08 Don't lie to me? Well, it is.
05:11 Now it is we are learning, so if you are at home
05:18 and you are like Abigail
05:19 and you are not quite to used to pulling
05:20 your stomach in with every single move.
05:22 I'm gonna keep asking you that through this whole warm up
05:26 and back strengthening progression.
05:30 So, in order to do this
05:32 you have to be pretty tight in the core
05:35 and your back is having to start working now.
05:39 Had a pretty good level, okay.
05:41 So I'm shifting a bit, I'm pulling in,
05:44 I'm lifting and as this comes up
05:47 and this goes up
05:48 I'm getting tighter and tighter and tighter in here.
05:51 So that I support that move,
05:53 and I need to do maybe 15 of these, all right.
05:58 Now I'm squeezing, squeezing, squeezing
06:01 and you bring your leg up
06:04 and you will miss and you will find
06:06 that that you are falling, that's okay.
06:09 Just put your foot down,
06:10 start again shift opposite, opposite,
06:14 opposite, opposite, yeah,
06:18 because that's kind how you walk,
06:20 you walk like this, right?
06:22 And that's way we were doing these.
06:24 Breath we are just elongating that move.
06:28 Big breath, tight, tight, yes.
06:30 You had been tight, didn't you?
06:33 Good, all right.
06:35 Now we are gonna hold for just a second.
06:38 I got it there
06:39 and if that's difficult for you to hold,
06:41 then bring your leg down a little further,
06:43 bring your arm down little further
06:45 and come down, okay.
06:48 So now we've done repeated work maybe 15 lifts.
06:53 Now we are shifting,
06:54 so that means higher work,
06:56 that means whenever I bring that other leg up
06:59 I'm really happen to work to stay on there
07:03 and if you had hip, knee
07:05 you might need to keep your leg down a little bit,
07:08 but go ahead and keep coming up
07:10 as high as you feel you can holding it there,
07:13 holding it there, holding it there,
07:16 bring it down shift.
07:20 My supported leg,
07:22 your supported leg needs to be what?
07:24 Bent or lock, what we want?
07:28 The bent I think.
07:29 Bent he thinks, bent, bent got it?
07:34 Here I come, here I come, here I come,
07:37 I'm holding, holding, holding
07:40 breath right here,
07:42 don't hold your breath, don't hold your breath.
07:44 If you hold your breath you turn blue come back now.
07:46 And you will hop around a little bit that's okay.
07:49 But you will get stronger and stronger at that,
07:50 so you are saying to yourself,
07:53 okay, this is about backs,
07:55 why are we doing legs?
07:56 It all works together remember that,
07:59 all works together.
08:00 And the more stable
08:01 you are able to become in these kinds of moves,
08:05 the stronger your back is gonna become.
08:07 So if you wanna strengthen your back
08:08 you can do standing just like we are here.
08:10 Next move we are gonna do go into our squat
08:14 which we did some of those in previous filmings,
08:20 but you are gonna,
08:22 this is a very functional very pillar type move, okay.
08:28 If you have a back issue
08:31 and you wanna strengthen your back,
08:33 you got to be able to go into a squat without pain.
08:38 And now I'm gonna use it to start waken it up,
08:41 so I'm right down here.
08:42 I'm in a good back position.
08:45 I'm pushing my tail lights back, right.
08:49 My back is extended
08:51 and I don't want to do this with my head see this,
08:54 this is at a neutral.
08:55 I wanna pull my chin down and look down, okay.
08:58 So now right here, I will put my hands out here,
09:00 I'm gonna push into my heels
09:04 and I'm gonna tight my stomach because I'm gonna come up.
09:09 And now I'm gonna come back down
09:10 and I'm getting hip hinge.
09:13 And I'm gonna come back up,
09:14 and I'm gonna hold it right there.
09:16 Because I'm gonna back up
09:18 I'm gonna go ahead and sit down in my chair.
09:22 Because a lot of you are seated at home
09:26 and you are saying oh I'm not strong enough to do that,
09:30 I can't stand up and do that work.
09:32 You can work your back very well in a seated position.
09:36 So we are gonna do that very same move that we did.
09:38 It's not as intense standing is more intense
09:42 and where you stand,
09:43 but I wanted to show you as you come down.
09:46 You are gonna come right through here
09:47 and you gonna feel a stretch through your hips right,
09:51 through your back all that.
09:53 I'm gonna come down here
09:54 and I'm gonna grab my ankles, alright.
09:57 My legs are apart wider than hip
10:00 and I'm just going to grab my ankles
10:02 and pull myself right down
10:05 and I'm gonna open up that back
10:08 really well, then I'm gonna come back up
10:12 and I'm gonna get my back really straight
10:14 and right here my stomach is gonna go tight.
10:16 And I'm gonna pull up just like that,
10:20 then I'm gonna back down.
10:22 I may act like I grab my ankles, I'm right down here,
10:25 and now I'm gonna pull right up with the back extensor
10:30 and then I'm gonna go down again, okay.
10:33 And if I'm doing this in the weights, no resistance
10:36 and if I had weight it would be just like grabbing this ball
10:39 and it would be my weight I would be pulling
10:41 and I can do that.
10:43 But if I'm little worried about that
10:46 and I'm doing it correctly, I will just do with no weight,
10:48 but I wanna keep my back very straight
10:51 as you go down and you are pulling back.
10:54 I might as a trainer go over to you
10:57 and just run my hand on their
10:59 and I will say I don't want this to be rounded.
11:02 So as you go down I wanna stay tight
11:05 and I wanna pull with a straight extended back
11:08 with my stomach very tight, okay.
11:11 So I'm gonna just feel yep!
11:13 And I don't wanna feel this flexing,
11:16 I don't wanna feel flexion at all,
11:18 I'm gonna feel that pulling
11:20 with all the back extensors and the hip.
11:25 This is an excellent move,
11:26 it's a move that anybody can do.
11:29 You can do it with no weight
11:31 and get improvement in through your back hips,
11:35 all the way down or you can do with weight, okay.
11:39 Now I'm gonna invite my helpers Abigail and Tim
11:44 to grab a leg weight
11:47 and I'm not going to use a leg weight,
11:49 so in doing this you can choose to put the leg weights on.
11:55 And there are just gonna,
11:57 you don't need to scared of them these are five pounds.
12:00 And if you have a back problem
12:03 you wouldn't use a leg weight
12:05 you would be doing it with me with no leg weights.
12:07 If you wanting to strengthen your back
12:10 and you are at the point
12:11 where you want to strengthen your back,
12:13 then you can use a leg weight,
12:14 you can use anywhere from three to a five pounds safely,
12:18 if you had clearance
12:19 medical clearance to use to strengthen your back, okay.
12:23 So you are gonna go straight from your chairs Tim and Abigail
12:27 and you are gonna right down to your hands and knees,
12:30 just like that
12:31 and I'm gonna be standing doing some strengthening
12:34 I'm gonna go the other way
12:36 and I'm gonna do with out the leg weight.
12:37 So as you are here
12:39 you are gonna come right down into this position
12:43 you stay right there,
12:44 stay right there, you are good, okay.
12:46 You are gonna take that leg right back like that
12:49 and if your wrist bother you here
12:51 all you need to do is double your fist up, okay.
12:54 Now I'm gonna ask you the question
12:57 is your belly button pull down boys and girls? Yes.
13:01 Is your belly button pull down at home,
13:03 if it's not you need to stop and do that, okay.
13:07 Now you are gonna unlock your elbows
13:09 that's important here,
13:11 unlock your elbows, tighten your gluteal
13:15 and in with the belly button right check, yeah.
13:18 And I'm just going to lift and hold that right there
13:22 just like that I'm gonna hold,
13:24 hold, hold, hold.
13:26 I'm gonna bring it back down.
13:28 I'm gonna do that again,
13:30 I'm doing without a leg weight all right.
13:34 My elbows are bent,
13:36 so right now you are asking me
13:38 well how is this helping my back?
13:40 Well right now your back is acting as a stabilizer.
13:45 That is if your tummy is in as your belly button in
13:48 and I'm lifting so my gluteal and my lower,
13:52 my back extensors, mid,
13:54 lower and upper back is working as a stabilizer right now.
13:59 And I'm doing repeated toe touch and lift just to the hip,
14:04 I don't have to go any higher.
14:06 Breath and bring it back down.
14:10 Then I'm gonna bring that leg in, okay,
14:12 I'm gonna do the other leg, I'm not gonna rest here.
14:15 Now if you need to go ahead, at home that's all right,
14:20 you just both push it back.
14:21 And I'm right here, the tummy is going to go tight,
14:25 my elbows are gonna do what Abigail? Relax.
14:28 Yeah relax,
14:30 okay soften right Tim is got his right.
14:33 So, we are gonna come up and touch back down.
14:36 So I'm without leg weight,
14:37 they have leg weight
14:39 and trust me they are working their backs.
14:42 Nice and tight we are gonna biring that right to their,
14:46 because I'm gonna really get these working
14:48 keep that elbow bend, doing good Tim. Okay,
14:52 so my back as working as good stabilizer right now.
14:56 Big breath, big breath, big breath
15:02 and I'm gonna keep going,
15:03 and I'm gonna do probably
15:06 two sets of ten of these alright.
15:09 And for time because we wanna finish to the end
15:13 today we are gonna maybe go on to the next moves
15:17 but I want you to understand
15:19 if you wanna really gets so strength work going
15:21 you need to be reach
15:23 in about two to three sets of ten of these okay.
15:26 Should be hard the last couple lifts.
15:29 Breath then we are gonna come back down,
15:32 okay now with my leg weights on,
15:33 I'm gonna go right ahead and lay right down your tummy.
15:36 Guys you gonna lay right down, lay right down
15:39 and you are gonna lay down your tummy,
15:41 you are gonna lay right around like that.
15:46 Now because this is a back strengthening program
15:49 we need to deal with lower and upper.
15:54 If you hurt your back
15:56 or if you wanna strengthening your back
15:58 it's a progression,
15:59 so as you are laying here
16:01 you are gonna just put your hands down
16:03 and your foreheads are gonna go right down on your head.
16:06 We re gonna start with the upper in an active lift, okay.
16:11 And then the lower leg again
16:13 it's gonna be uses the stabilizer, okay.
16:16 So we are working right in here.
16:19 You are gonna tighten up right to the gluteal,
16:23 yep get a nice lift there
16:24 and now you are going to just lift those elbows
16:27 off the ground with your head
16:28 right there on the hands you are gonna lift
16:32 and bring it back down.
16:33 Okay put your forehead on the hands
16:35 and bring it up as one unit,
16:38 come up there you go and back.
16:41 So at first she was fighting me because she was thinking
16:45 okay I need with my head up
16:47 I know you wanna go up as one unit, okay.
16:51 Tim kind of knows the march
16:52 because he has had to do this a lot.
16:54 Okay to get his back, back in shape.
16:57 Don't be discouraged with your back work
17:00 okay this right here you are tight in the gluteal,
17:03 you are tight in the stomach you are lifting not fast.
17:07 You wanna come up and hold don't,
17:10 don't bring your head back,
17:13 keep your chin tucked, keep your chin tucked,
17:16 come up, you are gonna hold right there.
17:19 Now I'm gonna put a little dimension on here
17:22 for you to try at home, okay.
17:24 So as you come up
17:26 you are going to bring the elbow back this way,
17:30 then to center, then back this way,
17:33 then to center.
17:34 So it's a little break
17:36 from just going front to back in the sagittal plane,
17:39 we are gonna go in a transverse plane, okay.
17:42 So as you come up you gonna breath blow, turn come center
17:47 and come back and these are down.
17:50 Now after you've done
17:52 and have worked up to where you can do one set of ten,
17:58 you do it nice and slow and easy
17:59 you don't have to do it fast.
18:01 You are working all this back,
18:05 this is holding, this is working
18:07 then you go down and you rest that upper back, okay.
18:11 Now you are gonna deal with this leg weights
18:14 and again if I were doing this with them with no leg weights
18:18 that would be plenty.
18:21 For somebody who is recovering from a hip surgery
18:24 or you have had a gimpy back before just go easy,
18:28 it's they got weights on because these guys are good, right?
18:32 They are ready for this, right? Yeah.
18:34 right put your head down and relax the upper body,
18:37 this is kind of important
18:38 when you are doing back strengthening.
18:41 Don't lift both of them up at the same time,
18:43 especially if you got weights
18:44 when you are not use to it that comes very later.
18:46 So gonna tightening up
18:48 we are gonna keep our upper body down,
18:50 we are gonna tightened the gluteal,
18:52 tightened the gluteal.
18:53 We are gonna take one leg up at a time
18:55 and just see how it's going to go.
18:56 So see I'm gonna put my toe flex like that,
18:59 then I'm gonna squeeze
19:01 and I'm gonna do a straight lift,
19:03 just like that and I'm gonna hold it.
19:05 1, 2, 3 down, okay.
19:09 Now I'm gonna tightened my gluteal cheek
19:12 and we go straight
19:14 and I'm gonna lift it up there.
19:15 I'm helping you Abigail are you glad? Yeah.
19:20 Okay, Tim is good now here is the deal,
19:22 you all do not have to go way up, little bit high.
19:25 I would rather you worry about keeping your legs straight here
19:30 then to go high, you don't have to go high.
19:32 You do have to squeeze tight
19:34 and you do have to use that back as a stabilizer, okay.
19:38 And you do one and then you do the other.
19:40 Because I don't want you to build up too much tension
19:43 alright befor your change.
19:47 At the end, of let's say one
19:49 or two sets of these types of moves,
19:53 how are you working, you working hard? Yeah.
19:56 Oh! Oh! You bent your leg, 30 lashes on you.
20:01 Did you see that at home, she bent her leg,
20:04 and if you are bending your leg I'm gonna get you and back down,
20:09 that was a good one.
20:11 Keep your toe in now tightened up,
20:13 yes no bend knee here.
20:15 This is all coming from the stabilizer
20:18 lower back strengthening it not hurting it,
20:21 strengthening it.
20:22 Now bend of the knee I'm catching you
20:25 no bend of that knee.
20:27 Yeah don't go high,
20:28 just come up from that hip, yeah.
20:30 And after you've done that now we are gonna try both legs,
20:35 but don't try this until you are ready.
20:37 I'm just adding this
20:38 you might have to take a couple of weeks
20:40 at doing one and the other.
20:43 Now I'm gonna tightened up yes straight leg,
20:46 straight leg I'm gonna go up
20:48 then I'm gonna meet it with the other one
20:51 and we are gonna hold keep your head down.
20:53 Yes breath,
20:55 so after you are holding it up there
20:58 then you bring it back down,
20:59 okay you don't have to do ton of these,
21:01 you have to do someone hold it.
21:03 So we are gonna bring one more time up
21:06 keep the upper body down,
21:08 holding how hard are you working Abigail?
21:10 Hard are at the 10? She is at the 10.
21:15 Then how are you working Tim? Twenty.
21:17 Okay remember you don't have to go up,
21:20 too fast or too high,
21:21 you just have to come up in hold and then back down.
21:25 And if you only do, if you only do a couple
21:29 and it's really had that's fine.
21:32 then go back and do one leg at a time.
21:36 Now I'm change little focus here,
21:40 we are gonna take one leg out
21:43 and we are gonna just do some heel quicks,
21:47 we did some of these the other day,
21:48 but now we have leg weights.
21:51 You have to keep your chin down
21:55 and your leg weight is just gonna go out
21:57 and end with that whole leg not just your knee.
21:59 You are gonna out an end from the hip.
22:02 Okay so this is working not only that hamstring capsule unit,
22:09 but it's also stabilizing that lower back okay.
22:13 So you can remember out and in, big breath good.
22:17 And do this probably again
22:22 try to do a set of ten maybe a set of 15,
22:25 then bring it one at a time or both.
22:28 Abigail is doing it both, Tim is doing one at a time.
22:31 Okay Abigail hasn't had back issues, Tim has.
22:35 So if you've had back issues
22:36 you always wanted to do one leg at a time
22:38 but you are still strengthening that back as a stabilizer.
22:43 So after you are done with your one to two sets
22:45 into three sets of ten of these,
22:48 you are gonna keep your leg weights on.
22:50 You are gonna roll to the side and lay back down just flat.
22:58 Trying so after you work your back pretty hard
23:01 as a working muscle as a stabilizer muscle.
23:05 You are gonna go head and lay back
23:07 because this is when you recover.
23:09 So after you really worked a muscle
23:11 and anytime you use waist,
23:12 then you are gonna be working little bit harder
23:13 just understand that at home, okay.
23:16 Don't progress before you are ready
23:18 but you must progress.
23:20 So we are going to just put out hands out the side,
23:23 just like that.
23:25 We are gonna drop one leg down
23:27 on which then drop the other leg with it,
23:31 now you go weights on, okay.
23:35 Your arms are way out
23:39 because you are gonna get a stretch in the pack
23:41 and you are getting a stretch
23:42 through the lower back only up into the shoulders,
23:46 because your knees are going to the side
23:48 you got a leg weight on,
23:50 leg weight on we are gonna hold it there for a little bit,
23:53 then you are gonna move the top leg on up,
23:56 but keep it bends
23:58 and at that way it's gonna help pull that leg down.
24:03 Okay how is that feeling?
24:05 Can I push it little harder Abigail?
24:07 You gonna scream?
24:10 So if you are home you see you can with your hand here,
24:15 put your hand here and pull that down.
24:19 We're recovering through that back that we just worked,
24:23 that's part of working a muscle
24:26 and especially your back muscle.
24:27 So Tim if you feel you want to you don't have to,
24:30 Tim might be little bit more tighter.
24:34 He would take because he has a leg weight on
24:36 and he would roll it over
24:38 and just put it as far as he can
24:43 and you are stretching through the gluteal
24:45 all going to the lower back up into the shoulders, okay,
24:48 and let that stretch,
24:50 you are gonna hold it there, hold it there.
24:54 And then you are gonna bring it back
24:57 and you are gonna roll to the other side you roll.
25:02 Now if you are rolling now with them to the other side
25:07 you gonna just wait for a second before you move your leg, okay.
25:12 So you feel how that's going into the back,
25:15 no fast moves here, okay.
25:17 After everything settle down then you left that leg,
25:21 come on up with that weight and pull you down,
25:24 so you move real slow with you keep the weights on your legs,
25:27 even if you don't.
25:28 So you see somebody can go up at a higher range,
25:31 somebody is still getting benefit even at this range okay.
25:35 So how are you feeling Tim? It's stretching? Yep!
25:37 Keep your shoulder down,
25:38 that's the mistake that you don't wanna make at home
25:41 whenever that you just push this on down
25:43 don't let that shoulder come up okay.
25:45 That's called cheating, we don't wanna cheat. Okay
25:50 and you are gonna hold at there
25:52 and move your legs as much as you can
25:55 but move them slowly
25:56 because you are using the weight as atraction.
26:00 Okay you are using it's pull you down
26:02 so keep that shoulder down,
26:03 if the shoulder is coming up move the leg back,
26:06 you gonna keep that shoulder down, okay.
26:08 So you are gonna hold it there.
26:10 Now they are gonna finish this one
26:12 then they are roll you gonna hold,
26:14 oh you count to 30? Alright.
26:17 So you count to 30 at this you count to 30
26:21 then you gonna roll back
26:23 and your feet are gonna be on the floor, yes,
26:27 and scoot around and so you are solid got it.
26:31 Now you gonna just tighten it on your rear end
26:34 and you gonna lift the rear end not your feet,
26:37 lift the rear end see that it's a great recovery
26:40 and it's adding to the strength work
26:42 that we've done for the back, okay.
26:46 And then come down gently keep your head down,
26:49 keep your shoulders down
26:50 and you just go up and come down like a wave,
26:52 just like a wave come up, you come down okay slow.
26:57 So it's a nice recovery hanging in there doing really good.
27:02 Okay keep doing this at home,
27:04 while I finish this segment up, okay.
27:09 Listen it says in scriptures
27:12 we started this off with love the Lord
27:14 with all of your heart with all your soul,
27:17 with all your mind but with all your strength
27:21 and if you are just sitting
27:22 not strengthening that's not gonna happen.
27:26 You got to finally move from stretching to strengthening.
27:31 How hard was this today?
27:32 Little bit hard Abigail, little bit hard Tim? Yeah.
27:36 And when you've done some hard work you are sweat
27:39 and whenever that we do strength work it's hard to do.
27:44 That's why we are here in Body and Spirit
27:47 serve one and another
27:48 by our love that's what we are trying to do,
27:51 but it includes some hard work
27:53 and that's what we want you to be here with us
27:57 doing this hard work.
27:59 We are gonna try to make it make sense,
28:01 be fun sometimes it's not fun sometimes it just hard work
28:06 that's okay.
28:08 So you be with us everyday and I guarantee you,
28:11 you even get stronger.


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Revised 2014-12-17