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Hello guys, today we're gonna start off with a warm-up with this good view here.

So I hope you enjoy it!

We're gonna start with a Beginner Warm-Up. So let's go with me OK?

So let's open our legs. Let's go down and hold the position as well as you can.

Go to the middle. Hold here for 20 seconds. After that, go to a right leg.

Stretch both of your legs.

Change, go to the left.

Download your free PDF now to access Lucas's best exercises.

That's great. After you finish you're gonna touch there with your right and left.

Excellent. Close your legs a bit.

Go up and shake your legs.

After you shake your legs, you go down again.

Hold the position.

After we are finished there, we're gonna bend one knee and stretch the other one and we are gonna hold as well as you can.

20 seconds as well.

Change.

That's pretty good. Now you're gonna hold your leg and try to control your balance.

So you're gonna stay in the position here and then hold.

It's good for your balance as well.

When you finish 20 seconds, you're gonna change.

Pretty good.

That's it. Shake your legs.

So you're gonna walk in front a bit.

So you're gonna stretch all of your legs.

Go forward.

Stay in a position squeeze your bum. Open your chest and then go back slowly.

We're gonna do this three times. Let's go!

So the last one now.

We're gonna go and stay the position.

Hold it here for 10 seconds.

After we finish 10 seconds, we're gonna walk with your legs.

Go up as much as you can.

That's it, that's pretty good. Shake your legs again.

To end it now, we're gonna do four times each leg.

So you're gonna bend one and stretch the other one. You're gonna go down.

Really slowly and you're gonna go up.

Last one.

Excellent. We're gonna change your leg now.

That's it. Well done guys. Now you are ready to start the workout.

So guys, if you like the video, if you like me, if you like the training. Click subscribe here. It's down here.

Give a 'like'. If you do, it will be amazing!

Just do it and enjoy!

For more infomation >> Beginner Warm-Up Routine - 5 MIN, EASY, NO EQUIPMENT NEEDED - Duration: 5:27.

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Misawa's Munitions Support Equipment Maintenance Shop - Duration: 1:01.

Tranporting munitions safely is just as important as loading them correctly

Misawa's Munitions Support Equipment Maintenance shop

helps ensure that their trailers stay properly maintained to carry the payload

Here we just do all the required periodic inspections for

any of the trailers, the MHU-141, 226, or the UAL system.

The importance of maintaining these trailers may not be obvious to some

These trailers are primarily used to transport munitions out to the jets on the flight line.

And we need to make sure that they're not going to break down

while they're being transported out there

Because if we have a wheel fall off or the brakes don't work

then you could have an explosive mishap

or a bomb rolls off or it damages Air Force property.

Petty Officer Bryan Mai, Misawa Air Base, Japan

For more infomation >> Misawa's Munitions Support Equipment Maintenance Shop - Duration: 1:01.

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GrizzBiz and Ram Enterprises receive equipment through grant - Duration: 0:37.

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