1. WAIST TWISTS: Swing your poles side to side, lifting the back heel each time.

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1 5 Urban Poling WARM-UP EXERCISES* To create a warm-up, choose 3 or 4 of the exercises below. Repeat each exercise, moving smoothly and rhythmically, for about 30 seconds. For exercises where your poles are planted on the ground, press down on the base of the handles for stability. 1. WAIST TWISTS: Swing your poles side to side, lifting the back heel each time. 2. MINI SIDE LUNGES: With your arms straight and feet apart, shift your weight side to side. Option: lift the toes each time (pictured). *As with any exercise, please consider the ability and condition (eg. Pregnancy) of each individual prior to completing any stretches or exercises suggested in this manual.

2 5 Urban Poling WARM-UP EXERCISES* 3. ARM SWINGS: Swing your arms forward and backward, keeping the arms long and straight 4. MINI BACK LUNGES: With your arms straight, step back with one foot and slightly bend both knees. 5. ARM REACH: Reach your poles up on an angle. Keep the distance between your ears and arms consistent. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

3 Urban Poling MODIFIED WARM-UP EXERCISES* 1. WAIST TWISTS: While holding on to your poles, slowly turn your body form side to side. 2. LEG CIRCLES: Slightly lift one leg at the time. 3. ASSISTED MINI BACK LUNGES: With your arms straight, step back with one foot and slightly bend both knees. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

4 6 Urban Poling STRENGTH EXERCISES* Take time during or at the end of your poling workout to include 3 or 4 strength exercises. Perform each exercise for seconds moving at a comfortable pace. When your poles are planted on the ground, press down on the base of the handles for stability and to engage your core and upper body muscles. 1. JUMPING JACKS: Sit tall, and hop or step your feet continuously out and in. 2. SIT TO STAND: Sit down, then stand up leading with the chest. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

5 6 Urban Poling STRENGTH EXERCISES* 3. CORE: Lean back and make a smooth kayaking motion side to side. 4. CORE : Sit tall, then lean back keeping your back perfectly straight. 5. OUTER THIGHS: With one leg point your toes forward and lift and lower your leg several times each side. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

6 8 Urban Poling STRENGTH EXERCISES* 6. SHIN STRENGTHENER: Gently rest the boot tips on your toes, and lift and lower toes. 7. CALF RAISE: With your heels over the edge of a step, rise onto your toes, then lower them 2 inches below the step. 8. SINGLE-LEG SQUAT: Shift your weight back, your chest up & lower your heel down. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

7 6 Urban Poling STRENGTH EXERCISES* Take time during or at the end of your poling workout to include 3 or 4 strength exercises. Perform each exercise for seconds moving at a comfortable pace. When your poles are planted on the ground, press down on the base of the handles for stability and to engage your core and upper body muscles. 1. SITTING JUMPING JACKS: Sit tall, and step your feet continuously out and in. 2. SIT TO STAND: Sit down, then stand up leading with the chest. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

8 Urban Poling MODIFIED STRENGTH EXERCISES* 3. FRONT RAISES: Have your arms straight in front of you while sitting straight. 4. SIDE RAISES: Sit tall and lift one arm to the side. 5. SHOULDERS AND CORE: Have your arms straight in front of you while sitting tall. Slowly lift them up and hold for a few seconds. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

9 Urban Poling MODIFIED STRENGTH EXERCISES* 6. CORE: Gently push down on poles while sitting tall. 7. LEG LIFTS: With your back straight, slightly lift one leg at the time. 8. MINI BACK LUNGES: Step back with one foot and slightly bend both knees. (You should not step too far back) *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

10 14 Urban Poling COOL-DOWN STRETCHES* Stretching helps you relax after a challenging urban poling workout and improve your flexibility. To create a cool-down, choose 3 or 4 of the exercises below. Hold each position for about 30 seconds. When your poles are planted on the ground, press down on the base of the handles for stability. 1. FULL-BODY STRETCH: Reach your hands forward, your hips back and your chest down. 2. BACK STRETCH: Reaching your poles forward, bend your knees, and tuck your hips under and chin in. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

11 14 Urban Poling COOL-DOWN STRETCHES* 4. BACK THIGH STRETCH: With one foot elevated, reach your chest forward. 6. CALF STRETCH: Lunge forward, and press the back heel down. 5. FRONT THIGH STRETCH: With shoelaces on a bench, press the hips forward. 7. CHEST AND SHOULDER STRETCH: With poles at 3:00 and 9:00, lunge and 8. WAIST & SHOULDER STRETCH: Reach up towards the corners of the room. 9. HIP STRETCH: Cross one leg over, sit the hips down and back, chest up. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

12 14 Urban Poling COOL-DOWN STRETCHES* 10. BACK THIGH STRETCH: Sit tall with one leg extended and push your chest forward. 11. INNER THIGH STRETCH: Shift your weight to the side lifting the toes. 12. BACK OF ARM STRETCH: Hold the pole like a backscratcher, and gently pull down with the bottom arm. 13. CALF STRETCH: Place the toes on a post or step, step the back foot in and press the hips forward. 14. CHEST & SHOULDER STRETCH: Reach the poles up and lower them behind the shoulders. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

13 14 Urban Poling COOL-DOWN STRETCH* Stretching helps you relax after a challenging urban poling workout and improve your flexibility. To create a cool-down, choose 3 or 4 of the exercises below. Hold each position for about 30 seconds. When your poles are planted on the ground, press down on the base of the handles for stability. BACK STRETCH: Reaching your poles forward, bend your knees, and tuck your hips under and chin in. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

14 Urban Poling BALANCE EXERCISES* Balance exercises help improve your stability and mobility and can help prevent falls. Choose 1 or 2 of these exercises at the end of each urban poling session. Hold the position for seconds, and try it twice on each side. 1. AIRPLANE: Tilt forward from the hips. Lift one or both poles off the ground. 2. STAR: Lift one leg to the side. Lift one or both poles. 3. STIR THE POT: Lift one knee front, and stir with the lower leg. Lift one or both poles. *As with any exercise, please consider the ability and condition of each individual prior to completing any stretches or exercises suggested in this manual.

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