Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
|
|
- Regina Doyle
- 6 years ago
- Views:
Transcription
1 Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the first set of a group (A1), go immediately to the second exercise in the group (A2). Each group of two exercises is performed twice before going to the next group. Take as much rest as necessary between the exercises to complete each set. A1. Incline Push-Up (Chest) Hands against a wall, table, couch, or chair with arms extended and body straight. Slowly lower yourself to your hands then press yourself back to the starting position. A2. Y-W (Back) Hands up in Y position with shoulder blades together. Keeping blades together pull the arms down into a W position. Now press back up to the Y.
2 B1. L-T (Shoulders) Hands in an L position with the palms facing each other and the shoulder blades squeezed together. Raise the elbows at the sides until level with the shoulders then extend the arms to T position. Return to starting position by reversing the movement. B2. Plank (Abdominals) Hold the top of a push-up position for 5 long breaths. Can do kneeling or wall push-up position as needed. C1. Chair Dip (Triceps) Go to the edge of chair or couch with the hands, arms extended, and walk your feet away from you, the further the feet go out, the harder the exercise. Keeping your shoulder blades together and your shoulders kept down and away from your ears, lower yourself towards the floor as far as you can while maintaining good shoulders. Then press yourself back up to the starting position.
3 C2. Curl (Biceps) Rotate your hands inward as far as you can. Creating your own resistance, pull the hands towards the shoulders and squeeze the biceps. Try to take two seconds to do this movement. Return to starting position. D1. Hip Hinge (Hamstrings) Stand up straight, with good posture. Keeping your weight on your heels, hinge at the hips and lower the hands towards the feet. Push your hips back as if preparing to sit in a chair. To return to standing, press the hips forward to hinge back up. Maintain a straight back during this movement. D2. Squat (Thigh) Standing up straight, with shoulder blades pulled down and together, begin by hinging at the hips until the hips get behind your heels, then sit back and down. Come up by lifting the head and chest first, then pressing the hips forward to come back into standing.
4 E1. Heel Raise (Calves) Standing up tall, with the heels on the ground, press the toes into the ground and lift the hips up until you are on your tiptoes. Then bring the heels back down to the floor. E2. Kneeling Extension (Butt) On your hands and knees, push the right leg straight behind you making a straight line with your back. Squeeze your glutes and then return to all fours. Now push the left leg straight behind you. F1. Lower Leg Lift (Inner Thigh) Laying on your side, raise the lower leg as high as you can, then return it to just above the ground. Roll to the other side to get the other leg.
5 F2. Upper Leg Lift (Outer Thigh) Laying on your side, raise the upper leg as high as you can while pulling the toes towards your knee and rotating it so that the toes are pointing towards the ground. Lower it to just above the lower leg. Roll to the other side to get the other leg. Cool Down- a full body stretching routine focusing on commonly overactive postural muscles 1. Wall calf stretch (Calves)- With your hands against a wall, and feet split almost into a lunge, press the back heel down to the ground and pull the toes up as high as you can. Use your arms to push the heel down harder. Hold for five deep breaths and then switch feet. 2. Sitting forward bend (Hamstrings)- Sit with your legs extended in front of you. Keeping your back flat, slowly bend forward at the hips and reach as far as you can towards your toes. If you can, pull your toes back towards your body. Hold for five deep breaths. 3. Kneeling lunge (Hips)- Step into a lunge and bring the back knee to the floor. Staying tall with the shoulder blades pulled down and together, push your hips forward with your glutes while keeping the back knee from moving. Hold for five deep breaths and then switch legs.
6 4. Kneeling reach (Back and Shoulders)- On both knees, walk the hands out in front of the body as far as you can. With palms flat on the floor, press your head between the arms and towards the floor. Hold for five deep breaths. Warm Up- Week 2 March or jog in place for 1 min to increase heart rate and lubricate joints. A1. Kneeling Push Up (Chest) Kneeling with hands on the floor. Arms extended and body straight. Slowly lower yourself to your hands then press yourself back to the starting position. A2. Birddog (Back) From all fours, raise right arm and left leg to make a straight line with the back.
7 B1. Overhead Press (Shoulders) Hands in a W position with the palms facing each other and the shoulder blades squeezed together. Raise the hands straight up until completely straight overhead. B2. Sitting Knee Pulls (Abdominals) Sitting in the top of a sit-up position with the hands off the floor, lift the feet off the floor. Extend the legs until they are straight then pull them back in without touching the floor. C1. Table Dip (Triceps) Sitting in the top of a sit-up position, place the hands on the floor just behind the shoulders and push the feet flat into the floor. Raise your hips up until parallel with the floor. Keeping good posture in your upper body without shrugging the shoulders, lower your self towards the floor as far as you can while maintaining good shoulders. Then press yourself back up to the starting position.
8 C2. Hammer Curl (Biceps) Keep your hands with the palms facing each other. Creating your own resistance, pull your thumbs towards the shoulders and squeeze the biceps. Try to take two seconds to do this movement. Return to starting position. D1. Hip Pops (Hamstrings) Laying on your back, pull your heels as close to your butt as possible and knees pointing straight up towards the ceiling. Pressing the heels into the floor, raise your hips up toward the ceiling. Squeeze your glutes together at the top and slowly lower to the floor. D2. Marching Lunge (Thigh) Standing up straight, with shoulder blades pulled down and together, take a big step forward with your left leg. From this leg split position, lower your hips until the back knee almost touches the floor. Then bring the back leg forward to meet the front leg as you stand up. Repeat with the right leg leading.
9 E1. Single Leg Heel Raise (Calves) While standing up tall with the heel of one foot on the ground and the other foot in the air, raise the heel of the single leg off the floor to come onto your toes. Use a wall or chair for balance. E2.Outward Leg Raise (Butt) On your hands and knees, raise your right leg out away from the body like a dog on a fire hydrant. Raise the leg as high as possible then return to the floor. Repeat with the left leg. F1. Inner Leg Squeeze (Inner Thigh) While sitting up in a chair with a straight back, put your fists together on the insides of your knees. Squeeze the legs against your fists as hard as you can for two seconds then relax.
10 F2. Standing Single Leg Abduction (Outer Thigh) Standing on one leg but with feet together, using a chair or wall for balance if necessary, raise the opposite leg to the outside as far as possible then return to feet together. Cool Down- a full body stretching routine focusing on commonly overactive postural muscles. See Week 1.
General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
Basic Training Exercise Book
Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times
How To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
SAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
Cardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
EXERCISE INSTRUCTIONS 1
EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5
EXERCISE DESCRIPTIONS PHASE I Routine #1
EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward
Lower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips
Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.
Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface
Exercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure
Lower Body Exercise One: Glute Bridge
Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini
Physical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
Shoulders (free weights)
Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB
Chronos - Circuit Training Bodyweight
Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out
Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips
Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in
Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program
Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal
The Lose-the-Last-1o-Pounds Workout
Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from
Fact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
Strength Training for the Runner
Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving
Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
Functional Firefighter Fitness
Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.
30 minute shoulder sculpting workout
30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,
try Elise s toning exercise plan
try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.
Floor/Field Stretches
Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch
Spine Conditioning Program Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
Care at its Best! Foam Roller Exercise Program
Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers
Basic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.
Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready
BEACH VOLLEYBALL TRAINING PROGRAM
2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete
Chair Exercises For Older Adults
Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.
Knee Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
Women s 6-8 Minute Workout
Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the
33 Resistance Band Exercises You Can Do Anywhere
Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by
Low Back Pain Exercises Interactive Video Series Transcript July 2013
Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
Low Back Pain: Exercises
Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
KNEE EXERCISE PROGRAM
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
Stair Workouts Get in Shape: Step up
Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity
MIAMI POLICE DEPARTMENT
MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable
stretches and exercises
stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular
Chair Exercises and Lifting Weights
Chair Exercises and Lifting Weights Why are chair exercises and lifting weights important? Physical activity is one of the most important things you can do to maintain your diabetes control as well as
Strength Training HEALTHY BONES, HEALTHY HEART
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
Exercises for the Hip
Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited
Kelly Corso MS, ATC, CES, FMSC, CSST
ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion
Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:
Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured
MINDING OUR BODIES. Healthy Eating and Physical Activity for Mental Health
MINDING OUR BODIES Healthy Eating and Physical Activity for Mental Health Facilitators Guide: Background Information (note: tell participants to consult with their doctor before starting to exercise) What
Sue Schuerman, PT, GCS, PhD UNLVPT
Sue Schuerman, PT, GCS, PhD UNLVPT Exercise & Physical Activity (Your Everyday Guide from the National Institute on Aging) Go4Life Retain our physical and mental health Continue to do the things we enjoy
THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and
THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises
HELPFUL HINTS FOR A HEALTHY BACK
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels
Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more
Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo
Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out
Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING
Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility
The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by
BREATHE BETTER The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by the Wintec Research Office through a research
Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.
SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.
FUNCTIONAL STRENGTHENING
FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal
Stretching in the Office
Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside
Week 7. Equipment. None required. Session 19. Total lengths = 48 lengths. Total distance = 1,200m
Equipment None required Session 19 Total lengths = 48 lengths Total distance = 1,200m Warm up 200m FC (concentrating on push and glide at the start of each length) Main set 1. 100m FC X 4 (pace yourself
The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance
The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,
Passive Range of Motion Exercises
Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended
Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy
Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in
Exercises for Low Back Injury Prevention
DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical
No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe
No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase
Keep fit at the workplace! A simple training programme for more exercise at the workplace.
Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results
Above Knee Amputee Exercise Program
Above Knee Amputee Exercise Program It is important that you take an active role in your rehabilitation. The following exercises must be done every day to prevent any complications. After an above the
Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide
Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet
This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.
Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel
Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.
OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause
IMGPT: Exercise After a Heart Attack 610 944 8140 805 N. RICHMOND ST (Located next to Fleetwood HS) Why is exercise important following a heart
Why is exercise important following a heart attack? Slow progression back into daily activity is important to strengthen the heart muscle and return blood flow to normal. By adding aerobic exercises, your
Police Recruit Information Packet
CITY OF DAYTON, OHIO CIVIL SERVICE BOARD Police Recruit Information Packet The information contained within this packet is intended to give candidates an understanding of the steps relating to the selection
CONDITIONING PLAN FOR CHEERLEADING 2007-2008
CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training
STRETCHING EXERCISES. Physical Activity Resource Center for Public Health PARC-PH
STRETCHING EXERCISES Physical Activity Resource Center for Public Health PARC-PH STRETCHING 2 Safety Information...3 Benefits of Stretching...3 Safety Considerations Before and During Exercise...3 A Set
The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being.
Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response
CB Athletic Consulting, Inc. www.ttmembers.com
About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women
Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.
ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest
Preventing Falls. Strength and balance exercises for healthy ageing
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
Lumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
20 Great Exercises for Women
20 Great Exercises for Women Life Gym, 3 Castell Close, Enterprise Park Swansea SA7 9FH Tel: 01792 547777 www.lifegyms.co.uk Source: www.womensfitness.co.uk 2 When it comes to fitness experts say that
A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca
www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time
by Ellen Saltonstall and Dr. Loren Fishman
10 Yoga Poses for Low Back Pain Prevention by Ellen Saltonstall and Dr. Loren Fishman Introduction This series of poses is designed to prevent future back pain and also to relieve back pain that you may
NoSkinnies.com Workout Breakdown
Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb
Physical Agility Test Preparation and Safety
Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the
Day #1: Dynamic Warm-Up, Cool-Down, and Stretching
Day #1: Dynamic Warm-Up, Cool-Down, and Stretching After completing the PRT, the students will return to the gym to begin the Dynamic Warm-up gym session. Prior to initiating exercise, the CFL Instructor
During the breathing exercises, it is important not to use your neck or shoulder muscles. Generally, ten breath cycles per session is adequate.
Cool-Down Breathing Exercises Overview Breathing exercises help make use of the entire lung and keep the chest muscles active. They allow for more oxygen with each breath and to breathe with less effort.
Meniscus Tear: Exercises
Meniscus Tear: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
Medial Collateral Ligament Sprain: Exercises
Medial Collateral Ligament Sprain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off
Range of Motion Exercises
Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at
SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position.
SHOULDER INTRODUCT ION Welcome to your shoulder exercise program The exercises in the program are designed to improve your shoulder mobility, posture and the control of the muscles in your neck and shoulder
-Balance on hands and feet rolling the upper hamstring area.
-Begin w/roller around mid balance w/ back flat on ground, put hands behind head. -Slowly roll to mid/upper shoulder blade area. -Roll to right or left to emphasize one side. Thoracic Spine Mobility -Sit
are you reaching your full potential...
T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed
EXERCISE MANUAL PERSONALITY GYM
EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.
Stick with the program!
Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged
1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm
Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg