(pencil scribbles) (birds chirping) (child laughs) - Welcome to InPACT@Home where we practice interrupting prolonged sitting with activity.

I'm Coach Chris, along with Detroit Lions mascot, Roary and we're here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family so you can stay active and healthy at home.

We want you to take pride in your effort during this workout.

So go ahead, get up and let's start moving.

For this movement activity, we'll be doing some dynamic warmup exercises.

What we're going to talk about, Roary.

All right, doing this in your living room, number, couple of things, we want to focus on proper form, obviously.

We'll talk about that as we do each of the drills but we also want to make sure we've got enough room in our living room area to make sure we're not hitting anything.

Knocking down this beautiful glassware behind us in your living room because we don't want to do that, right?

So we want to be as safe as possible.

The first dynamic warm up we're going to focus on is is simply what we call high knees, okay.

And, and what we might do is we're going to do it stationary here, but a little bit later on you might do it with a little bit of movement.

You might be able to be outside on the football field, on the basketball court, being doing these movement type drills, but let's do this here.

We're going to start by getting you in a good stance.

First, let's get your feet shoulder width apart, okay?

Then I want you to squeeze your shoulder blades back, stick your chest out, nice and proud like you are as a lion, okay?

Third thing we want you to do is sink your hips bend your knees a little bit.

And then I want you to put your hands out in front of you, just like that.

That's the stance we're going to start in with all of our dynamic warmups that we're working on here today.

The first drill we're going to work on is called high knees.

All I want you to do is drive your knees so that your knees are parallel to the floor, okay.

And while you're doing that I want you to pump your arms nice and smooth.

I don't want you to swing your arms across your body like this.

That's a lot of wasted movement.

What I want you to do, Roary, is focus on bringing your, your arm pump from this cheek on your face to this cheek on your butt, okay?

Make sure you focus on that arm action, that's really important and good proper form.

All right, let's give it a try.

These are high knees.

Let's give it a shot, here we go.

Stance, Roary.

High knees.

Ready, go!

Drive your knees.

And Rory's doing it nice and slow.

He wants to get the proper form down first.

As he gets more comfortable with doing this technique then he can start picking up the pace a little bit.

And again, you can also add movement accordingly if you've got the room, if you're outside in your backyard, at a park, on a football field, basketball court, wherever.

Three, and now he's going fast.

He wants to go fast.

He wants to pick it up.

He wants to get his body moving.

All right, get the blood flowing.

Three, two, one, relax.

(Coach and Roary clap) Well done, Roary.

Excellent job, all right.

Now in between these exercises, make sure you breathe in through the nose and out through the mouth, all right.

It's really important to relax your body accordingly so you can get ready and prepare yourself for the next exercise.

The next exercise that we're going to do simply called butt kicks.

I think it's your favorite one, isn't it Roary, all right?

You like to, you shake that butt.

Okay, very good.

We're going to do just that.

But now we're going to kick your butt.

All right.

We're stretching out the front part of the leg, exactly.

So I want you to turn around and face me Roary, okay.

And let's show the audience what we're going to do.

You're going to focus while you're pumping your arms accordingly from cheek to cheek.

You're also going to work on trying to kick your heel your heel to kick your butt, okay?

Again, start slow and build up to going a little bit faster.

Here we go.

Let's give it a shot.

Here we go.

Stance.

All right, butt kicks, ready, go.

Nice and slow to start.

Notice the good arm pump by Roary.

Notice he's got his chest up nice and proud, all right?

As you get comfortable with that technique now we can start picking up a little bit faster, okay?

And again, we're doing it stationary right now because you're in your living room here at home.

And as you get real good at the technique, you start picking up the pace and going right there.

Very good.

Three, two, one, relax.

(Coach Chris claps) Good job, Roary.

Well done.

Excellent.

All right, again, same thing.

Breathe in through the nose, out through the mouth.

Relax, all right.

All right.

Always when you're doing exercise at home on your side table if you will, make sure you have a towel make sure you have your water.

You've got to make sure you replenish, all right.

You're you're you gotta hydrate properly if you want to get and be as active as you can be.

All right, next thing we're going to focus on and what we call skipping high knees, all right.

We all like to skip on the playground or wherever it is, skip in the park, all right.

You're going to skip stationary, and you're going to drive those knees high as high as you can.

But as you're doing that, we want you to reach for the sky.

Okay, reach for the sky as you're getting, doing these skipping high knees.

Let's give it a shot.

Let's start with a good stance.

Stance!

Ready, go.

Right, boom.

He's pounding his feet on the ground right there in the living room, and then he's driving his knees high, all right.

And he's reaching up almost like he's going up for a basketball layup.

Roary is known as the Detroit Lions mascot, but you know what?

He's a multi-sport athlete.

He absolutely loves playing other sports.

And this is what a basketball person playing basketball does, they go for a layup.

And that's what Roary's doing right here.

This is called skipping high knees.

And again, as you get better with the technique you can start to get a little faster.

And as you have more room on outside you can be able to add movement to this drill, okay.

Three, two, one.

Excellent job, well done, Roary.

(Coach and Roary clap) Excellent, that's called skipping high knees.

You doing okay?

You sure?

Okay, good.

The next one we want to focus on is what we call the knee tuck and lunge, okay.

All you're going to do stationary wise is going to pull your knee up.

And as you pull your knee up one side then you're going to lunge right where you're at.

So we're stretching the lower body, okay.

Let's give it a try, Roary.

Okay, here we go.

Stance.

All right, go!

Bring your knee up.

Pull your knee up, and then lunge.

He's going to now pull his opposite knee up and then lunge.

Knee up and lunge.

So what he's doing on is working a little bit of stretching the lower body.

He's pulling that knee up as high as he can, and then he's lunging to stretch out the lower legs, okay.

And also helps you work on a little bit of balance as well.

That's really important.

You've got to have good balance playing sports if you want to be a good athlete, okay.

Excellent job, Roary.

Three, two, one more, you got time for one more, and done.

Excellent job, well done.

Good, good, good.

All right, now, yes, breathe in, breathe out.

Very good.

The next thing we're going to do is to simply work on stretching our lower body.

We're going to stretch our groin area.

So we want you to work on what we call side lunge, okay.

You face that way, now, right?

And we're just going to lean to the left, okay.

All right, get in a good stance, Roary.

Actually a little wider stance right now because we want to work on stretching the inner part of the leg, all right.

Let's give it a try.

So that's a good wide stance and ready, go.

I want you to, five seconds on each side, maybe Roary.

All right, one, two, three, four, five, and then go the other way.

One, two, three, four, five.

Well done, Roary.

(Coach and Roary clap) Excellent job on the side lunge.

You gotta warm up that lower body.

You got to stretch it out properly.

All right, we're done.

Great job everybody at home.

Great job, Roary.

Let's end it by saying this: "One Pride" on three.

Here we go.

One, two, three, One Pride!

We hope you enjoy today's movement break.

InPACT@Home is a chance to apply the skills you may have learned in your physical education class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now don't forget to fill out your daily log.

We'll see you again during our next workout.

(pencil scribbling) (birds chirping) (child laughing) - [Female Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(cheerful piano music)