 Hi! Happy Sunday! Welcome to VCSK Fitness. I'm Vivian Fonseca and I'm Cara Brown. One more session for you guys this Sunday. Today we're working about concentric strength and before we start to talk about our workout today, so Cara wants to give to you some information, good information about today and some prizes. Yeah, so we have some really exciting news for you guys today. So we have partnered up with VocalSkies and of course with Ellis Brigham who are hosting these workouts. And we have our own little prize and we're going to be giving away three prizes. So in order to enter you need to sign up for our Zoom sessions and make sure you log in for our 6th of December final Sunday session because we're going to be announcing the winners live, but you want to know what you're going to win? First up is a set of all mountain VocalSkies worth 600 pounds. We have a men's version and a women's version so it doesn't matter who wins, you're going to get the set that's right for you. And then we have a 50 pound Ellis Brigham voucher that you can send in any of the Ellis Brigham stores or online. And finally Vivian and I are going to be giving away a free BC ski fitness package. So super exciting stuff, make sure you sign up for Zoom. So if you're watching this on Facebook, you need to sign up for the Zoom because we will be announcing it live on the 6th of December. Ellis Brigham, we're going to send you guys emails about this and tell you all about it and we'll put it on our social media. Yes, it's pretty good, isn't it? I would tell for all my clients, my friends, even Brazil, they come here to receive the prize. Okay, so about today. As I was explaining to you before, this is just a piece of like movements. Just few movements we will be training you today is inside our workout, our program. So if you wanted to do the proper one, big sessions, like all the information, everything, go to your program, VC ski fitness, and today you'll be just a little bit about it. So I hope that you enjoy it, specifically for all of you go for a ski season, we hope, right? And it works as well for all sports. It's no boarding or winter sports, everything, but today our focus is ski, right Kara? Yes. Okay, so let's go. So I will talk about concentric strength. The last one we did is centric when about to hold back the movement. So today is about when you contract, okay, when your fiber do this contract, literally your muscles are this way your fibers. So what happened when you contract your fibers literally like slide like from each other this way and back. Okay, more coordination you have more your fibers like has coordination have coordination to adjust in this movement. So you have more strengths, more disorganized less strength, more organized, more strengths and power. Yes. So let's do some movements we do some movements today for power contraction. So explosion explosion. Oh, even my God you'll be so tough you'll be so high intense. No, don't worry. Try to adjust your level according with the movements I will be teaching today here. This is really good for you to be more precise and to have like better coordination like fast reaction when you go for your ski. Okay, the contraction when your body really contract to go for the movement. Okay, so let's do it. Kara, do you want to give information about your experience about contraction. Okay, so that was a really good explanation of concentric strength from Vivian. So I'm going to tell you guys why this is important with skiing. So if you joined us last week, we did eccentric strength last week, and I explained why in a ski turn that is important. So as we come into the turn, you're going to sink down and that sinking down remember from last week is the eccentric strength. And then as you come out your turn, what are you going to do you're going to power up out that turn. You're going to push off the outside ski, your knees are going in this way you're going to push off the outside ski to make that ski bend underneath you and give you your speed. So that is why concentric strength is so important for skiers. Okay Vivian let's see our warm up. Okay, so if I want to play some music at your home to have some fun, some energy extra energy. So let's do it please try to get one glass of water or a bottle of water with you. So you finish the workout drink water is very important you be hydrated okay never keep long hours without drink water especially when you do exercises. Okay, let's go for our map first. So today on my map will be a little bit more dynamic because we have to do a lot of contractions like explosions. So let's do it ready. Ah please trainers. Ha. So if you didn't put your trainers put your trainers, because you have to do a lot of like jumps so for impact. I prefer use trainers but if you're fine you're already used to do exercise we could explosion without trainers. It's up to you but I recommend put trainers. Okay, ready. All of us together and three and two and one side to side just warm up. Try to move your body side to side your hips. Bend your knees flex your knees and 10, nine, eight, seven, six, five, four, three, two, lift your hands up and one and two and three and four and five and six and seven and eight. And nine and 10. Now side to side step one, two, three, big step four, five, six, seven, eight, nine, 10 stop one side and just pump a little bit. 10, nine, eight, seven, lift this arm up, six, five, four, three, two, one other side, one lift up, two, three, four, five, six, seven, eight, nine, 10. Now let's go a little bit more faster. It's like a jogging. Lift your knee up, breathe in, breathe out and 10 and nine and eight and seven and six and five and four. Use your arms and three and two. And now your heels on a bump. One and two and three and four. One, warming up all of you and five and three and one. Relax. Okay, let's start it. Okay, first movement, the first one. So everybody here. Open your legs. Okay, first movement for contraction, fast contraction, explosion, power. Bend your knee. You have to use your heel. Remember your heel. Yes, your heel. Engage your core. You have really to engage upper body, lower body together. Have to push and stand up here. Okay, again. Bend here, position, go lower and three and two and one. Push. Back. Again. Down, prepare yourself first. Three and two and one. Push. And back. Down. Here. And three and two and one. Push. Again. Down. These legs totally straight. And three and two and one. Push. Five more. Down. Your booty back and three and two and one. Push. Prepare yourself. Bend your knee and three and two and one. Push. Down again. Adaptation to your core. Engage your core and three and two and one. Push. Down. And three and two and one. Push. Two more. Down. Bend, flex your knee and three and two and one. Push. The last one. Down. And three and two and one. Push. Okay, well done. Other side. Adaptation is very important. Both sides you do the same. We are not symmetric. Okay, we have one side always like stronger with more flexibility to the other side. But the exercise, more you train, more symmetric you will be, you will start to be. You have really to put your focus in both sides the same way. Okay, everything you did one side do the same other side. Bend your knee. Heaps back. Pressure on your heel. Use these legs to push you back. Okay, three, two, one. Push. Go down. Three and two and one. Push. Down. And three and two and one. Push. Down. And three and two and one. Push. Attention, you cannot feel pain on your knee. All the pressure comes from your heel and three and two and one push. Five more. Five and three and two and one push. For. And three and two and one push. And three. And three and two and one push. And two. And three and two and one push. One more. And three and two and one push. Okay, perfect. Let's go for some challenge here. I love a challenge. Yeah. Okay, knees apart. Position, engage your core. Attention. If you have less flexibility or if you're a completely beginner, a long time, you don't do it. You are not doing exercise. My device is stay here. More fit you are. You can go lower. Okay. So we stay here. You'll be one single jump explosion, like. Okay. And three and two hips back pressure on your heels, engage your core. We have to jump out and three and two and one jump. Land softly. Don't crash your few your your feet on the floor. Okay. Again. Here. Three and two and one jump. Perfect. And three and two and one jump. Stay here. And three and two and one jump. Attention. Don't use too much your hands. The strength come from your legs. Okay. So hands more here. Don't use the momentum to lift you up. Legs and three and two and one. Go. Let's go. And three and two. Let's go. Go. And three and two and one go. And three and two and one go. Perfect. And three and two and one go. Two more. And three and two and one go. One more. And three and two and one go. Okay, relax. Was it hard color? Yeah, I was feeling my legs. I can feel as well. So everybody here. We are in the same situation. Die. Okay. Let's go for just five. Five. Little bit more challenge. We have to go really lower. That's your hands almost on the floor. And then. Jump. Okay. Attention here. You don't break the movement. How it is. How is it? So you have to stay here. And one single movement. We press on your heels. Jump. Okay. You don't go up, lift your bum up and then you jump. You come. From the bottom, like. One single movement to get the fast contraction coordination. Okay. Ready. Five. Engage your car. I want to see you doing this perfectly. Ha, all of you. And three and two. Ready. Go. Good. Again. And three and two. Ready. Go. Perfect. Engage your core. Breathe out when you jump up. Three and two and one. Go. Two more. Ready. Jump. The last one. Ready. Jump. Great. Relax. Good. Good. Good. Good. Good. Good. Good. Good. Good. Good. Good. Well done, everyone. All the exercise. And. Dynamic explosion concentric. Strength. Okay. Artation. You have to. Stay here. We can do two ways. Two ways. Okay. We can go. Or you can go this way. And. Faster. Okay. So I will start first backwards. And after that, we go forward. Okay. So everybody here. Backwards like back, back. Stay here. If you can. Go really lower with your knee. You don't need to touch your knee on the floor. But if you can. Touch your knee on the floor, you'll be one single movement. You have to. Go up. Go up. One more time. You cannot. Break the movement like this. And go up. It's just one single movement. Okay. So I will do this way facing you. And you have to understand is one single move. Have to. Lift it up. Okay. Press on your heel. And three. And two. And one. Go up. Back down. Ready. Up. Down. Ready. Up. Down. Ready. Up. Fast is strong. Don't shake your knee. Ready. Up. Two more. Ready. Go up. Come on. All of you are knee and foot in the same line. Ready. Let's do one more time to complete eight. Ready. Go. Perfect. All the leg. So. Kneeling 90 degrees. Okay. Press on your heel. All your power to move your body up. Okay. One single movement. Three. Two. One. Go. Down. Ready. Go. Two. One. Go. Down. Ready. Go. Two. Back slowly. Ready. Three. Press on your heel. Attention to a knee. This thing might not work with your foot. Go. Four. And five. Fast is strong. And six. Fast is strong. And seven. One more. Eight. Perfect. Attention. Deeper you go according with your level. If you're a beginner, you can just do this. Okay. If you are more advanced, you're used to do lunges. This kind of stuff will go lower. Don't panic. Okay. Now. Opposite. You're here. Okay. You have to push this leg. Backwards. Okay. So let's start with this like here first. All of us this way. If you want to face to the camera. Fine. So basically presentation to my angle here. My knee and my heel. You have to push with your heel. Your body backwards. Okay. You don't use your, your shoulders. You don't use your chest. Your head. Use what? Your leg. Pushing. Okay. Let's go. And three. And two. And one. Push. Use this leg to push you backwards. Okay. This leg. All the weight in this leg. Push. This lag is straight. Straight. Relax. And three. And two. And one. Push. And three. And three. And two. And one. Push. Again. Relax this leg here. Relax. Just put pressure on this leg here. And three and two and push. Again. And three and two and one. Push. Two more. And three and two and one. Push. One more. And three and two and one push. Perfect. And three and two and one push. And three and two and one push. And three and two and one push. It's not easy. Sometimes you think some exercise. It's fine. No weights. Just body weight. Fine. You have to activate different muscles. To keep all connected. To really to coordinate the movements to push you back. Okay. All the leg. Engage your core. All of us ready. Knee. Heel. All the strength. This leg here. Okay. Your hands are still here. Your leg does all the movement. And three and two and one. Push. Back. And two and three. Let's go. Push. Down. Three. Two. One. Push. Down. Three. Two. One. Push. Down. Three. Two. One. Push. Three more. Let's go. Three. Two. One. Push. Two. Don't give up. Three. Two. One. Push. Less one. Three. Two. One. Push. Okay. Relax your legs a little bit. Let's go for some challenge here. Remember the first session. We are talking about ankles. Ha. Now we have to use your coughs. You have to use your strength here. To do jumps. Using your coughs. Your coughs a lot because it'll be on your toes. I'll be just pushing my camera a little bit lower for you to see. This. Okay. Pay attention to my feet. I put my mat here for you to see really what happened. What's happening with my feet here. So. On your toes. And this position is called position. Engage your car hands here. You have to. Jump. And back to your toes. Okay. Is a quick jump. Fast. And back to your toes. Ready. And three and two and one. Jump. Just on your toes. Don't use your full foot. Just your toes. Activate your coughs. Three. Two. One. Go. Three. Two. One. Go. Oops. Three. Two. One. Go. Keep your neck on your toes. Three. Two. One. Go. Three. Two. One. Go. Four. Three. Two. One. One more. Three. Two. One. Go. Three. Three. Two. One. Let's go. Go. Two more. Go. And one more. Go. Perfect. Relax. Now let's. Push my. My scream a little bit higher. My chest. Let's go. Let's do some. Let's do some. Let's do some. Let's do some. Let's do some. Let's do some. Let's do some. Let's do some. Our, our upper body. Okay. Catch your breath. Catch my breath. Catch your breath. Yeah. Yeah. I know you're thinking. Oh my gosh. It doesn't stop. No. That's your breath. Five seconds. Five, four, three, two, one. Okay. Come back. for our concentric, explosion, the strength. So what do you have to do here? We have two ways. Beginners, please don't go crazy on the floor because it can really injure your wrist, okay? Because you sometimes don't have core strength enough to hold your movement. So what do you have to do? My wall here, if you have a wall around you or some really high bench like this way, you can't be like this way otherwise it will be too difficult for you. I will explain for beginners and then after that go for a defensive, okay? So I'll give my back to you. Hands apart, you have two. Flex your elbows and one movement, push. Off the wall and back again. Off the wall and back again. Your full body moves together, okay? Don't push your bum first or your chest first. Attention here, if you can see it. So my full body, I go down and push, okay? Just be careful, don't push, then you fall over, please. So here on your toes, on your toes here, wall and push, back, push, back, push, okay? Now let's go for advanced set on the floor. Beginners, go to the wall, be ready. When I say go, all of us, we go together. Advanced set, if you're super advanced set, just on your toes. I do all my knees because as you know, we are doing a lot of exercise, you know? We start ourself crazy. So we go on knees, but if you are super pro without your knees, right Kara? You said that, I was like, oh no, that means I have to do it without my knees. No, today you have to give us like a chance to use our knees. So because we are girls, no, I'm joking. I'm joking. So guys, you have to, don't use your knees. No, I'm joking as well, please. Beginners, all beginners, doesn't matter. Beginners, wall, moderate to advanced set here. Super advanced set, pro and push-ups without knees, okay? Please do your level for you, not get injury for you to really enjoy this workout and be very effective for you, okay? This is to build your strength, not to build injuries here. So all of us are engage your core. So we are here, you have to flex a little bit your elbows just a little bit and push back. Again, push back, push back off the floor. Push back, push back, push back, five. You see almost your hands doesn't go after the floor, don't go off the floor. It's really tough, okay? Try just to push up, push, prepare. Push, one more, push, less one, push, relax. Woof, relax, relax. Are you okay? One more time, we finish everything, okay? And three, and two, and one. And let's go, ready? Push, two, push, three, push. Four, push, five, push, one more, push, relax. I have to say something very important for all of you. It's finished, woo! Okay, you did very well. Let's go for our stretching. After that, Cara, you give two more informations about a lot of things. And as you know, as I was explaining to you before, attention, if you wanted to have full workout, a lot of movements, really proper training, ski training, please go to this ski fitness workout. You find a lot of good stuff there. We are planning a lot of good workout plan for you to really have your body prepared for your ski to be fit or for the next season or just to keep like fit. It's really good, my advice for you. Lay down, hold your knees, extend one leg, cross over, attention, if you didn't feel too much your breath, like lack of breath, you can do this workout with more challenge, more like deeply, like more deep movements, and with more power, okay? Back, you can do my advice as well. We can instead of do one set of movement, you can do two times. You can replicate this workout many times, please one day resting, and then just multiply like two or three times each side, just to get more challenge. Cross over, don't forget drink water, all of you. Start with your Sunday hydrated. And turn over, sit on your heels and short poles, both hands from one side, for the other side in the middle, and open your chest, one side, other side, and relax. Well done. Well done. Congratulations, this workout, usually we give for athletes as well. And then for, and also we usually use for power, strength contraction for athletics, for volleyball, I was a volleyball player in the past, so we use a lot of this kind of exercise to increase, improve the coordination, the explosion, and for skiing, it's perfect, okay? So Cara, with you. Yeah, definitely, exactly what Vivian said, that workout is perfect for getting you ready for skiing. So just to reiterate what I said at the beginning of this session. So we're working on concentric strength, so when you're coming out of your turn, you're pushing off that ski and moving into the new turn. And secondly, the other thing that this benefits, which obviously is super important to skiing, is injury prevention. So quite often injuries happen in skiing because at the end of the turn, there are a lot of forces, people get squished down and their legs overbend and then they get popped out by the forces. So all these exercises are teaching you to control those forces, so your muscles take the impact rather than your joints and more control means that hopefully when it all goes wrong, your muscles will be in control of your body and they'll help save you. So double bonus for today's workout. Yes. So we really like hope that you enjoyed today and then you go to our platform and discover a lot of like workouts, see like this one. We have just one chapter, one just for explosion for concentric. So if you really wanted to be fit with some purpose, like learning about ski, for how you get better, you develop better coordination strengths like your fitness level, go there. It's specific for you. Yes, well, we really hope to see you on our platform and also we will be back here for the next two Sundays with the last one being on the 6th of December and don't remember we have those awesome prizes. We've got some free skis, Ellis Brigham vouchers and a free VC ski fitness package. So thank you so much Ellis Brigham for hosting us for another weekend. We love doing this to you guys. We love hearing all your comments and feedback. And see you next week. Yes, please send some comments if you're enjoying how it is affecting your body, how you're improving. So we like your feedback, okay? Go to VC ski fitness Instagram or our website and send some comments. And thank you very much, Ellis Brigham for our session together. It's ski Sunday. Have a good Sunday, everyone. And bye-bye, Carla. Bye. Bye-bye.