00:01It's time to eat for the second time
00:03so that we can't wait for the summer.
00:05With Coach PZ and Coach Mark,
00:07let's push the posture workout.
00:09Hi guys!
00:10Hi Coach!
00:11Hi Coach!
00:12Hi Coach Mark!
00:13What's the posture workout?
00:15So the posture workout we're going to do is
00:17we will be doing three movements
00:19but actually we will be stacking them together.
00:21So it will be leading up to
00:23eventually we will crawl.
00:25That's it!
00:26So what we can do first is
00:29we have to practice coordination, right?
00:32So let's start with what we call
00:33speed skaters.
00:35So what we'll do is
00:36we will be moving opposite limbs.
00:38So if I'll be moving my right hand,
00:40I will be moving my left foot.
00:41So this is it.
00:43Don't forget to look up and smile.
00:45So Coach Zed is going to do it.
00:48Okay, go ahead Coach.
00:49So left foot, left hand.
00:51That's it.
00:52Put your hands on top.
00:54Try to put your hands on top.
00:56Put your hands on top.
00:58Left and right.
00:59So on the other side.
01:00Opposite.
01:01Yup, opposite.
01:02Opposite.
01:03Nice.
01:04Yes.
01:05And as long as you keep the form.
01:06Engage the core, right?
01:08Yup.
01:09Exactly.
01:10So...
01:13Thank you so much.
01:14Let's spread it out.
01:17So find your spot.
01:18Nice.
01:19Manolo?
01:22Let's find your spot so that you won't be happy.
01:24Yes.
01:25Good idea.
01:26Safety first.
01:27Check our posture.
01:29So Coach Zed is going to lead.
01:31Okay.
01:32So let's get into position.
01:34Okay.
01:35On your hands and on your knees.
01:36Now, ideally you want to be looking forward.
01:39Because we look forward because we always want to have good things happening to us.
01:43That's true.
01:44So...
01:45Ready?
01:46Let's go.
01:47Let's do this.
01:48Left leg and right.
01:49Three, two, one.
01:50Here we come.
01:51Okay.
01:52Go.
01:53Straight.
01:54So let's do eight repetitions per side.
01:56That's three.
01:59Four.
02:00Keep going, keep going.
02:01Five.
02:03Six.
02:04That's it.
02:05Seven.
02:06Last one.
02:07Everyone's doing great.
02:09Yep.
02:10Don't forget to look straight.
02:13Ayan.
02:14Keep looking forward.
02:15That's it.
02:18Five.
02:20Six.
02:21Last two.
02:22Seven.
02:23One more.
02:24Eight.
02:25Great.
02:26Okay.
02:27Everyone feeling good?
02:28Yes.
02:29Okay.
02:30So, let's challenge ourselves a bit.
02:31Since we've gotten the movement, let's now do what we call crawling in place.
02:36So, the two of us are on the floor now.
02:39Let's bring it up.
02:40What we will do is we will lift your foot.
02:42And then on the opposite hand, you will tap your shoulder.
02:45Okay.
02:46So, you have to look straight.
02:48That's very challenging.
02:49So, what we're doing is, right?
02:51I'm gonna demonstrate it standing.
02:52It's like when we're walking, right?
02:53One tap.
02:54Two taps.
02:55Okay.
02:56Wait.
02:57So, tap the shoulder?
02:58Yeah.
02:59Tap your shoulders.
03:00Or, right?
03:01Tap on the shoulder.
03:02Literally.
03:03Okay.
03:04Let's do it with the knees off the mat.
03:07And you're still looking forward.
03:09Don't forget to smile.
03:10Okay.
03:11Alright.
03:12There we go.
03:13That's it.
03:14Look forward.
03:15Yep.
03:16Try to look forward.
03:17That's it.
03:18There you go.
03:19There you go.
03:20Good.
03:21Six.
03:22Let's do a few more.
03:23There you go.
03:24That.
03:25Did you feel your core?
03:26Yes.
03:27It's a good workout, right?
03:28That's challenging when you're looking forward.
03:29Okay.
03:30Let's do four more.
03:31Four.
03:32Three.
03:33Two.
03:34And one.
03:35Alright.
03:36Please stand up.
03:37Shake it out first.
03:38Okay.
03:39Okay.
03:40Okay.
03:41Now, since we've gotten how to move in place now, let's move forward.
03:45Okay.
03:46So.
03:47That's it.
03:48Let's try a few steps while still looking forward.
03:51Okay.
03:52What's the most important thing?
03:53Don't forget to smile.
03:54Okay.
03:55Bear crawl.
03:56Bear crawl.
03:57Bear crawl.
03:58Yup.
03:59So we're going to go forward and then we're going to go backward.
04:01Now, I'll give you a little further.
04:03Okay.
04:04The cool thing about crawling forward is if you push off your foot, you actually get to
04:07work on your legs.
04:08Yes.
04:09And if you actually crawl backward, which is what we'll be doing eventually, yes, it also
04:16works your shoulders.
04:17Okay.
04:18And your arms.
04:19Okay.
04:20Nice.
04:21Right.
04:22Everyone, on your hands and on your knees.
04:24Yeah.
04:25Keep your knees off the mat.
04:26Just off the floor.
04:27I'm sorry.
04:28Now, look forward.
04:29Let's do a few steps.
04:30Ready?
04:31Three, two, one, and crawl.
04:32Don't forget to look forward.
04:33That's it.
04:34Don't forget to look forward.
04:35That's it.
04:37Backward.
04:38Backward.
04:39Backward.
04:40Yep.
04:41Remember, opposite limbs.
04:42That's it.
04:43Yep.
04:44That's it.
04:45Slowly.
04:46If you lose your coordination, stop in the center and then regroup.
04:49Forward again.
04:50Everyone still smiling?
04:52Yeah.
04:53Awesome.
04:54Awesome.
04:55Great smile.
04:56Okay.
04:57That's it.
04:58Backward.
04:59Look forward.
05:00Look forward.
05:01Great job, everyone.
05:02Okay.
05:03Please stand up.
05:04Shake it out.
05:05Wow, wow, wow.
05:06Thank you so much.
05:07It's my pleasure.
05:08That's it.
05:09Here we go, Coach.
05:10Here we go.
05:11Here we go so you can invite you.
05:12That's it.
05:13Alright, Coach.
05:14Alright.
05:15Where are you going to tour?
05:16So, I teach at G.I. Joe Fitness.
05:18It's in Fairview, Quezon City.
05:20I'm there every Monday, Wednesday, Friday and Saturday mornings.
05:24And for other hours, I just ask people to send me a PM or if they have my number.
05:30Yeah.
05:31How can they contact you?
05:32Have you Facebook?
05:33Yeah.
05:34My Facebook is Mark Limbaga.
05:36That's my full name.
05:37Dash Gear Vic Strong.
05:38It's a professional page.
05:40And I'm also on Instagram.
05:41Okay.
05:42I'm L Gear Vic Strong.
05:43Same handle on Twitter.
05:44So, if people want to get in touch with me, get a hold of me.
05:47That's it.
05:48Okay.
05:49You, Coach.
05:50You can visit me at Anytime Fitness, West Fairview.
05:54It's just near the FAU Hospital.
05:57Okay.
05:58Thank you both.
05:59Thank you so much.
06:01See you again next time.
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