Get Fit Friday 09/19/20 - R4 Training

On todays edition of Get Fit, the ladies of the Fitness Factor introduce us to another movement quality class, R4 training.

Whitney brown: good morning and welcome to get fit friday.

I'm whitney brown here with beth jeffers- beth jeffers: good morning.

Whitney brown: ... at the fitness factor in columbus.

Last week, we talked about kind of a fusion class that we have called tabata yoga, which is a really nice bridge between tabata timing training and yoga.

So for the beginner yogi, right?

And today we're going to talk about another movement quality class called r4, and beth, again, teaches this a lot.

We're also going to have a link on our youtube channel to a full class if you'd like to try it out at home.

So if you're interested in trying this, we want you to do it.

So why don't you tell them what r4 stands for?

Beth jeffers: well, first of all, all you need is a ball.

Whitney brown: for release.

Beth jeffers: and then you need a rope for rope.

Hey.

Whitney brown: that's right.

It's a good one.

Beth jeffers: and a roller if you could get one or if you have a roller.

You can get them all over the place.

Whitney brown: and the best part.

Beth jeffers: and the mat for the relaxation phase.

Whitney brown: relaxation.

Beth jeffers: so that's your four rs.

We start our class basically, but with a nice movement warmup.

We call it a movement matrix, and it will help you move better for sure.

As well as after that, we go right into the rope, rope stretching, and we usually stretch our lower body, stretch our hamstrings, our hips, and stretch our quads.

So we go through our rope, and our rope is called an active isolated stretching.

You'll see that we don't hold.

We hold them only two seconds.

So it's all dynamic, meaning we're moving all the time.

And then after the rope comes the ... whitney brown: release.

Beth jeffers: ... release.

You can talk about the release a little bit.

Whitney brown: well, if you don't i have one of these, this is a lacrosse ball.

Beth jeffers: that's tough, yeah.

Whitney brown: it is very tough.

A tennis ball is also a great option if you don't have a lacrosse ball at home, and i don't know why you would unless you played lacrosse.

And so you can grab a tennis ball, and it's really going to help with trigger point therapy.

It's going to help you get into some tender spots, loosen up that area, and it's going to help you move better.

Beth jeffers: remember on the ball and the roller, which we'll do last, rolling out our hips, rolling out our quads, our hamstrings and even our back, no pain, no gain.

Whitney brown: that's right.

Beth jeffers: so you want to feel a little pressure.

It's a myofascial release pressure, will make you feel better and move better.

And we end our class with relaxation.

Whitney brown: the best part.

Beth jeffers: it's the best part.

Whitney brown: the silence, the stillness.

It's great.

We all need that.

Beth jeffers: yes.

It's just calming.

And i'll tell you what, if you take one of these classes, you'll walk in and when you walk out, you'll be able to move better.

You will feel better, and it might even encourage you to do it on your own.

Whitney brown: that's.

Right.

Hope for that.

Beth jeffers: you have to have discipline to do this on your own- whitney brown: for sure do.

Beth jeffers: ... any stretching on your own.

So we encourage it.

It really works, don't you think?

Whitney brown: absolutely.

So check out our youtube channel for a full class, and you can try this at home yourself.

Thanks for tuning in.

We'll see you next week on get fit friday.

Announcer: for more get fit fridays with the fitness factor, go to wcbi.com.

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