“Planks with Single Leg Raise” is #23 in the manual and brings additional challenges to the standard plank.  Form is important as always however allow them to slightly lift the pelvis during the move.  Younger kids will want to go faster than you want but let them have fun with it as long as they are in proper form.  They will push back slightly so make sure the shoulders are over the hands at all times and that they place the foot back in line with the hips.  You can modify this to the elbows for younger kids or those with wrist issues and the form and word keys are the same.  Make sure the back DOES NOT SWAY, navel to the spine and breathing is required.

Start with a short duration of 20-30 seconds and progress into 60 seconds.

Have fun and Good Luck!!

Each week the K-1 students at McGill School of Success participate in new math and science projects through the garden and fitness programs established by YTTC.   They journal findings, draw pictures and plant and harvest the vegetable and flower gardens.  With over 700 square feet of garden area and over 200 gallons of potted vegetables, herbs and edible flowers the students are learning what it takes to become healthy and how to maintain a healthy lifestyle.

By associating the plants directly to they’re own bodies they have developed an understanding fitness that is unique and fun.  We will be adding additional grades this fall and building a “Habitat Garden” with butterflies and hummingbirds.

“SWIMMERS”

From the heels to the fingers this move should be utilized in any youth program (not to mention adults as well) since it is VITAL for strengthening the entire posterior muscle group.  Excellent for the low back, pelvis/hips, shoulder and upper back.  Also all primary areas for posture and off-setting the  “backpack and computer” syndrome.   Be sure the kids are not just bending the elbows to bang on the floor and that the neck is in line with the spine just as Harrison is performing in the photos.  K-1 should be able to perform this for 15-20 seconds at any one stretch without fatigue…they LOVE this move!!

“Kneeling Side Planks” are not only a great balancing activity for all ages it is easy to modify for youth 5-6 years.  In this particular sequence, Tristin is working on multiple planes to enhance the strengthening activity however you can make it more appropriate for the age by changing 2-3 positions.  This move works various planes and should be used also in the class for math.

Modifications for age:

1.  Keep the top arm on your side or place it in various other positions to change the “center of balance.”

2.  Lift and HOLD the top leg without changing the direction or the plane.

3.  Place a book or other flat “prop” under the hand that is on the floor.  This will elevate the foundation point and allow the wrist and forearm a better placement.

Remember that posture and positioning is the number one concern.  Breathing sequence is In on the flexion/extension and exhale as you bring it back to the starting point.  Maintain uppper body stability and do not “Swing” into the move.

Navel to the spine at all times and watch the wrist.  If they are holding or moving during this sequence they should be able to maintain good form for 40-60 seconds.

We are now into our 15th week with the garden and fitness program at The McGill School of Success and these kids are excited about it!   This particular scene when we introduce

d some of our seeds that we will be planting March 6th with the kids.  They were excited about CARROT SEEDS!!!  We will be adding Radishes, Chard, Peas, Strawberries, Blueberries, Raspberries, Blackberries and of course CARROTS!  In addition, we are adding a “Rose Garden” with planting Tuesday February 14th….

In every movement with YTTC the engagement of the navel on the inhale and the drawing deeper during exhale will create an understanding that they will remember for other movements.  Depending on the age of the youth will indicate the duration of the exercise kids 4-6 will have difficulty making the circles but just holding the leg up will create strength and build an understanding.

Remember it’s DURATION  NOT REPETITIONS in all YTTC exercises.

This exercise is called “”Reverse Plank” (#11 if you have our manual) and is modified for ages 5-7.  In this brief video the K-1 students are performing a great shoulder and back strengthener yet having fun by “marching in place” while supporting their own body weight with arms and legs.  You hear the instructor say “faster!” and that is what the kids at this age love to do.  We let them out of the regiment for a few seconds so they create an atmosphere of fun while working.  You will also notice their form is not nearly perfect and that they all have different levels of strength and understanding.  This particular segment is at the end of a 1 hour class and we are “letting them go.”  We are constantly showing and performing exercises with them to see proper form and providing hands on adjustments for them.  Constantly working on the correct form does not change through the grades but if you start them at this age they will have a better understanding of what CORRECT FORM is as they continue to learn how the body moves and understand some basic anatomy.

This specific movement is designed to strengthen the back, shoulders, legs and core.  As the kids gain strength and develop you can have the legs extended and they will be able to engage the core to elevate the pelvis higher.

The exercise mats were generously donated by Dovetree Software, Inc. in San Diego, California.

Hamstrings are the most neglected muscles in our lower bodies and when working with youth you need to start with the basics.  This movement is called “Heel Kick with chest lift.”  This helps identify the movement and allows the legs to be worked both independently and together.  As with all the movements control with breath is imperative.  Do not allow them to make the movement with a “jerky” uncontrolled action and make sure the heel is in direct line with the knee and that the knee is in direct line with the hip involved.  Notice the feet are pointed for ankle strength and stretch for the inner thigh.

Maintain a “lift” with the chest so the gluteals can be engaged head is upright for neck strength and elbows are directly under the shoulders and not “shrugged.”  Inhale on the extension and exhale as you squeeze the heel towards the gluteals.  Gently contract the “glutes” through out the entire movement and be sure to “extend” the leg as it releases to the floor.

We do not work with repetitions in YTTC we work on a time basis.  This takes out a specific number for those who cannot do a certain number properly and levels the field for strength advancement.  It allows the youth to focus on they’re movement and not worry about getting to a certain number.

Perform a 60 second movement with each leg individually 3 times with a 20 second rest between each.  Perform 5 sixty second movements with both legs simutaneously.  When performing the “double leg heel kick” make sure the legs are making the SAME movement at the SAME time and speed.

Enjoy!!

On Thursday November 17th each of the 24 K-1 students from McGill School of Success took home a quart size baggie of lettuce and herbs for their Thanksgiving meals that they planted and grew themselves!!  They have participated in weekly projects ranging from measuring plant growth for math to examining dirt through magnifying glasses for their science curriculum.  They have covered the entire body from head to toe in their fitness program and will be sitting on exercise balls instead of chairs starting in January.

We will begin the “Habitat Garden” in February that will include the humming bird and butterfly areas and a “Rose Garden” adjacent to the vegetable area.

They have gained strength through the fitness program and are learning each week the value of healthy living.

With that in mind we want to give you two stretches for you and your youth to perform daily:

“Butterfly” keep the soles of the feet together