PSOTC Gym Plan. First Steps to Fitness WARM UP EXERCISES

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1 PSOTC Gym Plan First Steps to Fitness WARM UP EXERCISES

2 We ve put together some basic exercises for you to try. The resistance training exercises are all for free weight exercises because we understand that you may not have access to a fully equipped gym. You will also find exercises for flexibility; you should use these for your stretching routines during the warm up and cool down. For the cardio routines we have used running, you can adapt your cardio sessions with cycling, swimming, treadmill, elliptical trainer, stair climber, etc; the recommended training durations, intensity and frequency for using these are approximately the same as if you were doing the running routine. Warming up One of the most vital aspects of working out, warming up: Prepares your body to work harder Increases muscle temperature Increases heart rate Mobilises joints Activities: exercise bike, elliptical trainer, brisk walk, mobility moves

3 Stand with both feet hip Modification: WU 1 Warm up Stretch width apart. Take a shoulder big stride Hamstring Stretch forwards with one leg. Gluteals Bend the knee of the back leg, and place the hands at the top of the thigh of the bent leg. Progression: Bend forwards from the hips and slide the hands down the thigh of the bent leg until a mild tension is felt at the back of the thigh. Hamstrings This exercise will lengthen and stretch the hamstrings at the back of the upper leg, and also the buttock muscles (gluteals). Keep the front foot flat on the floor. Only bend forwards to a point when mild tension is felt at the back of the thigh. Keep the hips square. Start with a small range of motion by bending forwards only slightly. Take a larger step forwards to increase the range of motion.

4 Balance on one leg. Modification: WU 2 Warm up Stretch Raise the heel of the opposite leg towards the Start with a small Quadriceps Stretch buttock. range of motion by Use the hand to hold the only raising the heel leg and increase the slightly. range of motion. Progression: Hold still. Use a partner of solid object to assist balance if needed. Tilt the hips forwards to increase the stretch slightly. Keeping the supporting knee joint unlocked. Quadriceps This exercise lengthens and stretches the quadriceps at the front of the thigh. Only lift the leg to a point where a mild tension is felt in the front of the thigh. Keep the hips facing forwards and avoid hollowing of the lower back by tightening the abdominal muscles.

5 Start with the feet hip Modification: WU 3 Warm up Stretch width apart. Step the left leg backwards as far as For a smaller range of Lower Leg Stretch possible while keeping motion, only step the the heel of the left foot leg a small distance on the floor, and bend the backwards. right (front) knee. Progression: Gastrocnemius Soleus This exercise lengthens and stretches the gastrocnemeus and soleus at the back of the lower leg. Keep the front knee bent but do not let the knee roll inwards. Keep the heel of the back foot facing forwards. Keep the body upright ensuring the hips do not bend forward. Repeat on the right leg. Combine with upper body stretches for variety.

6 Stand with the feet shoulder Modification: WU 4 Warm up Stretch width apart. Take both arms in front of Start with a smaller Middle Back Stretch the body, just below range of motion by not shoulder height. rounding the shoulders Trapezius Round the shoulders so much. slightly to feel a mild tension in the middle of the Progression; upper back. Keep the knees and the elbows slightly bent. Hold the stretch position for a longer period. This exercise lengthens and stretches the muscles in the middle of the upper back (trapezius). Round the shoulders slightly without leaning forwards at the hips.

7 Stand with the feet hip width Modification: WU 5 Warm up Stretch apart. Take the hands backwards Chest Stretch until a mild tension is felt in the chest. The hands can be placed on Progression: the buttocks or clasped Pectorals together behind the back, depending on which is most comfortable. Start with a smaller range of motion. Hold the stretch position for a longer stretch period. Keep the knees unlocked. This exercise will lengthen and stretch the muscles of the chest (pectorals). Hold the stretch for Keep the elbows slightly bent. Squeeze the shoulder blades together and lift the chest to increase the stretch.

8 Stand with feet hip width Modification: WU 6 Warm up Stretch apart. Take one hand over the If you have less Back of Upper Arm Stretch shoulder and place it in the centre of the back. flexibility, start with the hand on the Use the other arm to ease the shoulder and use the arm further back by moving opposite hand to raise Triceps the elbow. Hold still. the arm up slightly through a smaller Keep the knees slightly bent. range of motion. This exercise will lengthen and stretch the muscles at the back of the upper arm (triceps). Keep the hips facing forwards and prevent hollowing of the lower back by tightening the abdominal muscles. Stretch only to a point where mild tension can be felt in the upper arm. Progression: Perform with a lower body stretch of the calves or adductors for variety.

9 Stand with feet shoulder Modification: WU 7 Warm up Stretch width apart, with the knees unlocked. To reduce the range of Side Stretch Place the left hand on the thigh to support the body movement, start by reaching up only, and weight. not leaning over to one Latissimus Lift the right arm up and side. dorsi bend over slightly to the left side. Progression: Obliques This exercise lengthens and stretches the muscles at the sides of the trunk and the sides of the back (obliques and latissimus dorsi). Keep both knees slightly bent. Emphasise the lifting of the body upwards as well as leaning to the side. Stretch only to a point where mild tension is felt at the side of the trunk. Progress by reaching higher with the arm and leaning over slightly further to increase the range of movement. Repeat for the opposite side.

10 Stand with the legs a Modification: WU 8 Warm up Stretch shoulder and a half width apart, feet facing forwards Start with the legs Inner Thigh Stretch or to the side. closer together to Bend the left knee, taking decrease the range of the body weight towards the motion. left. Keep the right knee straight Progression: but not locked. Adductors This exercise will lengthen and stretch the adductor muscles on the inside of the thigh. Keep the knee of the bent leg over the ankle and in line with the toes. Keep the hips facing forwards and avoid hollowing the lower back by tucking the buttocks. Progress by stepping the legs further apart but only to a point where correct alignment of the knees can be maintained.

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