My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes.

Size: px
Start display at page:

Download "My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes."

Transcription

1

2 x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc Human Movement Degree from the University of Western Australia. I am also an Exercise Scientist Member of the Australian Association for Exercise and Sports Science (MAAESS). Like yourself, I have a passion for surfing and I am using my expertise to help other surfers perform at their peak. Total Surfing Fitness is your complete functional training guide to help get your body in the best physical condition to hit the surf. Please me your feedback on how Total Surfing Fitness improves your surfing. See you in the surf Clayton Beatty BSc CPT Disclaimer Before you start this exercise program you must get your doctor/physicians approval. This product is for informational purposes only and is not meant as medical advice, nor is it a substitute for medical advice. This program is designed for fit and healthy individuals over the age of 18 only. Performing exercise of all types can pose a risk to the exerciser. We advise that you should take full responsibility for your own health and safety. Before exercising make certain your equipment is in good condition and be sure to know your own physical limits. Adequate warm up and cool downs should be undertaken before and after any exercise. Do not perform any of the exercises in this program until you have been shown proper technique by a qualified fitness professional. If you experience any pain, discomfort, lightheadedness, dizziness or you become short of breath, stop exercising immediately and consult your doctor/physician. 2

3 Flexibility & Mobility for Surfers This manual contains both mobility and flexibility exercises for surfers. Both are important in helping you have a strong, mobile and flexible body for surfing. Some of the exercises are already in the Total Surfing Fitness workouts. If you think you need extra mobility / flexibility work, then you can do these exercises in addition to your normal workouts. However, if you are a beginner, we recommend you stick to the Total Surfing Fitness workouts and then revisit this manual in a few months time. Dynamic Mobility Exercises Mobility exercises are important to help prepare surfers for workouts or surfing sessions. Traditional static stretching performed before exercise will help increase your stationary flexibility level, but is not as effective as mobility exercises for preparing your body for movement. Static stretching is still important, but is more beneficial after an exercise session to help increase flexibility and promote muscle recovery. Dynamic mobility exercises are important for the following reasons: 1. They help prepare your muscles for exercise. 2. They help to increase range of motion around a joint (active flexibility). 3. They help to wake up or activate muscles that are not regularly used (quite often, muscles shut down because they are out of balance and are not getting stimulated). 4. They can help to correct muscle or posture imbalances. On the following pages are some common dynamic mobility exercises that can be used as part of an active warm-up either before workouts or before surfing sessions. Some of these exercises are already incorporated into the Total Surfing Fitness workouts. If you are doing the Total Surfing Fitness workouts, but think you need extra mobility work, then you can do these exercises as an extra workout once or twice a week. For extra benefits you can do some foam rolling (self massage) before or after the exercises. You can also benefit by doing the flexibility stretches in this manual after the mobility exercises. 3

4 Mobility Exercises Arm Swings 10 reps Swing both arms across your front with one arm higher than the other. Swing arms back as far as possible and repeat alternating which arm is higher. Shoulder Circles 8 reps / direction Swing your arms in circles in a controlled manner for the required reps forward and backwards. Hip Circles 8 reps / direction With your feet shoulder width apart and hands on hips, rotate your hips in big circles, performing the required circles in each direction 4

5 Half Kneeling Ankle Mobility 10 reps / ankle Kneel on one knee facing a wall. Keep your heel on the ground and rock back and forth pushing your knee towards the wall. Pull Back Butt Kicks 8 reps / leg As you walk forward pull your back heel towards your butt until you feel a slight stretch in your quads. Repeat on each leg as you walk forwards. Extend up onto your toes each step. Walking High Knees with Pull to Chest 8 reps / leg Lift your knee up and pull towards your chest until you feel a slight stretch. Repeat on each leg as you walk forwards. Extend up onto your toes each step. Groin Lifts 8 reps / leg Lift one foot up, grab it and pull it up until you can feel a slight stretch and alternate with other foot. 5

6 Leg Swings (Front to Back) 15 reps / leg Swing one leg from front to back while keeping body upright. Leg Swings (Side-to-Side) 15 reps / leg Swing one leg from side to side in front of the body. Alternate with other leg. Split Squat with Rotation 8 reps / side Start in a lunge position with your left foot forward and your hands on the back of your head. Keeping your body in an upright position and core braced, lower your back knee towards the ground stopping just short of touching, then rotate your torso to the left. You should feel a stretch down the front of your right hip. Push back up to the start position and repeat for the required reps, then do the same with your right foot forward. Tip Make sure your front foot is far enough forward so that your front knee doesn t extend over the front of your foot. 6

7 Lying Stick-ups 8 reps This exercise helps warm up your back and shoulders, as well as promoting shoulder mobility. Lie face down on the floor with your arms out to the side with your elbows flexed and palms facing down. Squeeze your shoulder blades together and raise your arms of the floor you will keep this posture for the entire movement. Slowly extend your hands overhead (making sure you are keeping your shoulder blades squeezed and arms pulled back up off the floor), before slowly lowering again. Repeat for the required reps. T Push-ups 8 reps (4 / side) Start in a push-up position with your arms slightly wider than shoulder width apart. Perform a push-up and then when you reach the top position, rotate one arm up towards the sky. Return to the start position, then push-up again and rotate with the other arm. Make sure you keep your core braced throughout the exercise. Bird Dogs 8 reps / side Start on the ground on all fours. Keeping your core braced, simultaneously extend one arm and the opposite leg. Try to keep a straight back (don t extend your lower back). Hold the position for 1-2 seconds and then repeat on the opposite side. Perform the required number of repetitions. 7

8 Bodyweight Squats 8 reps Stand with your feet shoulder width apart or slightly greater and hands behind your head. Keep your back flat, bent from your knees and as you squat push your hips back and push your bodyweight through your heels as if you are sitting down onto a chair. Your knees should go over the top of your feet. Squat down till your thighs are parallel with the ground, then slowly return to the start position. Aeroplanes 8 reps / leg Stand on one leg with your arms straight out to the side. Keeping your back flat and core braced, bend forward from your hip until your torso is parallel to the ground. As you bend forward, simultaneously extend your other leg out behind you. Squeeze your glutes as you extend back up to a standing position. Perform the required number of repetitions on one leg then repeat on the other leg. Spiderman Climb 8 reps / side Start with your body in a push-up position. Bring one leg forward until your knee touches the outside of your elbow and toe touches the ground, then take it back to the start position. Repeat with the other leg. 8

9 Lateral Squats 8 reps / side Start with your feet as wide apart as comfortable and your hands behind your head or out to the front for balance. Lunge over to one side by bending your knee and pushing your hips back as though you were sitting onto a bench. Your bent knee should not extend over the front of your toe. Repeat with the opposite leg. Note: You will feel a stretch in your groin when doing this exercise. Mountain Climbers 10 reps / side Start in a push up position then bring one knee forward toward your chest. Take it back to the start and alternate legs. Fire Hydrant Circles 10 reps / side This exercise mimics a dog at a fire hydrant, hence the name. With your leg bent to 90 degrees, rotate your leg around your hip by bringing it up, rolling it forward, down and back. Repeat number of reps on that side before alternating. 9

10 Squat to Stand 10 reps Start in a squat position holding onto your toes. Stand up and push out your knees to stretch the hamstrings. Descend back into a squat as deep as you can while keeping your back straight. T-Spine Rotations 5 reps / side This is an excellent thoracic spine mobility exercise. Sit cross legged on the floor with your hands behind your head, then rotate to one side keeping your chest up. Next bend laterally to the side to open up your thoracic spine. Dynamic Blackburns 10 reps This exercise helps improve shoulder rotation mobility. Lie face down on the ground with your arms extended out in front and palms facing the ceiling. Keeping your arms straight, sweep them out and rotate your arms so your palms are facing down when your arms are out to the side. Keep your arms sweeping around until you end up with your hands behind your back like you are getting hand-cuffed (palms facing ceiling). Repeat this sweeping motion for the required reps. 10

11 Flexibility Having good flexibility is important for surfers from both a performance and injury prevention perspective. If you have poor flexibility, then you are more likely to get injured during a surfing session. When you wipe out on a wave, your body can get contorted into all sorts of positions, so being strong and flexible will help reduce the chance that you will over stretch any muscles, ligaments or tendons. Being more flexible will also help your surfing by allowing you to paddle stronger and perform maneuvers more easily. The more flexible you are, the less energy it takes to move your body throughout its range of motion. One of the simplest ways to increase your flexibility is by performing static stretches. There are also several other reasons to perform static stretches: 1. It can help to prepare the muscles for exercise 2. It is necessary to stretch after a workout / surf to take the tension out of the muscles. 3. It helps promote recovery by allowing for better blood circulation. 4. It can help to correct muscle or posture imbalances You should perform stretches on your tight muscle groups after workouts and after surfing or any other exercise. You can also perform stretches on their own to help relieve muscle tension and promote greater flexibility. We recommend you do static stretches daily, especially on your tight muscle groups. You can do static stretches before exercise / surfing, however we recommend you do dynamic mobility exercises as a warm-up, because research suggests that it gets your body ready for exercise better than traditional static stretches. On the following pages are some stretches you can do post workout, after surfing, and on a daily basis. Note: There are some extra stretches not included in the Total Surfing Fitness workouts. Hold stretches for seconds. Hold stretches only to the point of tension (you should not feel pain). Repeat stretches 2-3 times on especially tight muscle groups. 11

12 Down Dog On all fours, push your hips toward the ceiling and let the weight go through your heels. Keep your chin tucked in and try to keep your back straight. You should feel the stretch through your shoulders, back and legs. Hip Flexor Stretch with Overhead Reach Reach both hands overhead and push your hip forward. You should feel a stretch down the front of your hip. Half Kneeling Quad Stretch Have some padding under your knee. Pull your heel toward your buttocks. You should feel a stretch in your quad and front of your hip. Lying Glute Stretch Cross one leg under your body and extend the other out behind. Extend your arms out to the front. You should feel the stretch through your glutes on your front leg. 12

13 Calf Stretch Push through your heel until you feel a stretch down through your calf muscle. You can cross your resting leg over the other leg. Stability Ball Lat Stretch Kneel and reach one arm out over the ball. You should feel a stretch down the side of your torso. Stability Ball Chest Stretch Bent your elbow at 90 degrees and drop your shoulder. You should feel the stretch in your chest. Spiderman with Overhead Reach Put both hands on the ground and lunge one foot forward on the outside of your hand. Reach the other hand up overhead and look up. 13

14 Kneeling Triceps Stretch Reach one hand behind your head and use your other hand to pull your elbow behind your head. Kneeling Shoulder Stretch Extend one arm across your body and pull it into your chest with your other arm. Half Kneeling Groin & Lat Stretch Kneel on one leg and stretch the other leg out to the side. Reach your arm overhead. You should feel a stretch through your groin and down the side of your torso. Figure 4 Stretch Lie on your back and cross one foot over the opposite knee. Clasp your hand behind your knee and pull towards your chest until you feel a stretch through your glutes. 14

15 Towel Hamstring / ITB Stretch Lying on your back, wrap a towel around your foot and use one hand to pull your leg across your body and towards your chest. You should feel a stretch down the back and outside of your leg. Towel Hamstring Stretch Lying on your back, wrap a towel around your foot and use both hand to pull your leg towards your chest. You should feel a stretch down the back of your leg. Towel Groin / Hamstring Stretch Lying on your back, wrap a towel around your foot and use one hand to pull your leg out to the side of your body. You should feel a stretch through your groin and down the back of your leg. Upper Back Stretch Kneeling on all fours, arch your back toward the ceiling. 15

16 Back Stretch Grab hold of a pole and with your knees bent, lean back until you feel a stretch across your back. Chest Stretch Grab hold of a pole / door frame with one hand and turn your body away until you feel a stretch through the front of your shoulder and chest. Lateral Neck Stretch With one arm behind your back, gently pull your head to one side until you feel a stretch down the side of your neck. You can also do this stretch with your head tilted slightly forward as well to get a stretch more down the back side of your neck. Posterior Neck Stretch Lengthen your neck and then gently use both hands to tilt your head forward to get a stretch down the back of your neck. 16

17 Shoulder Rotation Stretch Hold a towel with one hand reaching over your back and the other up and under. Gently pull the top hand until you feel a stretch in the opposite shoulder and hold the stretch. Next pull the bottom hand down until you feel a stretch in the opposite shoulder and then hold that stretch. Hamstring / Lower Back Stretch With your feet wide apart, bent forward from your hips until you feel a stretch down the back of your legs. Next stretch your hands out in front of one foot and hold the stretch, then do the same on the other side. Kneeling Groin Stretch Kneel with your hips out as wide as you can, then rock back to feel a stretch through your hips and groin. Make sure you keep the natural arch in your lower back. 17

Muscular strength & endurance exercises

Muscular strength & endurance exercises Muscular strength & endurance exercises Warm up Before you do resistance exercises, you need to warm up your muscles with 5-10 minutes of low intensity activity such as walking or marching in place. Disclaimer:

More information

FLEXIBILITY/ MOBILITY GUIDE

FLEXIBILITY/ MOBILITY GUIDE FLEXIBILITY/ MOBILITY GUIDE INTRODUCTION After finishing soft-tissue work (through foam rolling or using the stick) is the best time to work on flexibility and mobility through static stretching. While

More information

Exercises to Improve Your Performance

Exercises to Improve Your Performance Exercises to Improve Your Performance The Student/Athlete Educational Foundation, Inc. Reading, MA 01867 781-944-7431 Table of Contents Abdominal Crunches - Improve range of motion for all abdominal muscles

More information

FLEXIBILITY MAINTANCE PROGRAM

FLEXIBILITY MAINTANCE PROGRAM FLEXIBILITY MAINTANCE PROGRAM Here is a sample of a full program that can be done at the end of the day or as a maintenance routine anytime. It covers all areas of the body and focuses on the hip area

More information

Warm-up, cool-down and stretch

Warm-up, cool-down and stretch Warm-up, cool-down and stretch Warming-up before playing sport prepares the mind, heart, muscles and joints for the upcoming event. It improves performance, helps players get mentally prepared and is a

More information

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals)

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals) Stretching Yoga - Morning Stretch Lie face up, arms by side, palms down Inhale, bring arms overhead & lift spine off the floor Point toes. Extend legs & arms away from each other Exhale, bring arms back

More information

By Sako Yakinian For more tips, articles and motivational videos check out

By Sako Yakinian For more tips, articles and motivational videos check out By Sako Yakinian Overview of static stretching? Stretch 5-6 times a week Hold the stretch 10-30 seconds Move the stretch to that line of pleasure/slight discomfort Stop the stretch immediately if you feel

More information

Chapter 3 - FLEXIBILITY FOR GOLF

Chapter 3 - FLEXIBILITY FOR GOLF Chapter 3 - FLEXIBILITY FOR GOLF Flexibility is important in the golf swing to allow the golfer to achieve the correct technical positions to improve performance as well as reduce the risk of injury. Adequate

More information

Warm-up &Cool Down Stretching Manual

Warm-up &Cool Down Stretching Manual SEE OPPORTUNITIES AND ACHIEVE RESULTS COMPREHENSIVE WELLNESS PROGRAM Warm-up &Cool Down Stretching Manual Used with permission from Mountain View Hospital Health and Fitness Academy Demonstrated by Hayley

More information

Waking up Your Muscles

Waking up Your Muscles Waking up Your Muscles Before you begin a serious conditioning program, you need to pay attention to the way your body moves. Flexibility is movement and this section will show you how to improve your

More information

Pectorals. Alternative. behind you.

Pectorals. Alternative. behind you. Trapezius Pectorals Keeping the core engaged and spine straight, interlink your hands out in-front Standing with your feet shoulder width apart, slightly bent at the knees, keeping of the body. Reach out

More information

The SKINNY JEANS Workout

The SKINNY JEANS Workout Printable Workouts: www.myfitstation.com The SKINNY JEANS Workout Straight from The Women s Health Big Book of Exercises Phase 2) Week 5-8 Want to look sexier in a pair of jeans? Then this is the workout

More information

Stretching. Objectives: Basic Tips for Stretching

Stretching. Objectives: Basic Tips for Stretching Stretching Objectives: Flexibility is an essential component of good health and is critical to peak fitness. By increasing your flexibility and range of motion, you can avoid injury; without flexibility,

More information

BEACH VOLLEYBALL TRAINING PROGRAM

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

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

NO EQUIPMENT WORKOUT

NO EQUIPMENT WORKOUT NO EQUIPMENT WORKOUT This workout is designed to help you train anywhere with no equipment. Warm Up You should always do some light intensity exercises before starting any workout, preferably that will

More information

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body.

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Low Back Cross Over Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Tip: Try to keep both shoulder blades on the ground. Seated Floor Twist Movement:

More information

A few points to remember

A few points to remember Welcome to the Flexibility Challenge. Below you will find a list of stretches that are recommended to help improve your overall flexibility. Try to select a stretches from each major muscle groups (calf,

More information

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 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

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. 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

More information

Stretch To Health Feeling better and living longer.

Stretch To Health Feeling better and living longer. Seated Overhead Side-Bending Stretch Place each hand in a loop just wider than shoulder width. Sit down with the legs crossed and arms reaching straight up overhead. Keep the strap tight by spreading it

More information

Table of Contents. Treadmill exercise library Page 1

Table of Contents. Treadmill exercise library Page 1 Table of Contents 1. Bulgarian split squat prisoner arm position... 3 2. Front plank... 3 3. Gets ups... 4 4. Lateral lunges... 4 5. Plank alternate leg lifts... 5 6. Plank reach... 5 7. Prisoner lunges...

More information

Full Body Muscular Endurance

Full Body Muscular Endurance Full Body Muscular Endurance Circuit #1 Prescription: 2-3 sets X 12-15 repetitions X 15-30 second Rest Estimated Time: 30-45 minutes Picture found at: http://www.what-is-fitness.com Circuit # 1 Goal: Total

More information

Stretching in the Office

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

More information

Stretch No: 1. Standing hamstring stretch. Muscle(s): Hamstring. Stretch Duration: 8-10 secs for warm up. Teaching Points:

Stretch No: 1. Standing hamstring stretch. Muscle(s): Hamstring. Stretch Duration: 8-10 secs for warm up. Teaching Points: Stretch No: 1. Standing hamstring stretch Muscle(s): Hamstring 8-10 secs for warm up Stand with one leg just in front of the other Bend the back knee and rest your weight on the bent knee Tilt the hips

More information

GET STRONG BOOYAH BODY WORKOUT PLAN

GET STRONG BOOYAH BODY WORKOUT PLAN GET STRONG BOOYAH BODY WORKOUT PLAN So you want to supercharge your strength? You ve come to the right place. This high volume workout uses all your muscle groups building a stronger you in just 6 weeks.

More information

Coach on Call. Strength Training. A healthier life is on the line for you!

Coach on Call. Strength Training. A healthier life is on the line for you! Coach on Call Strength training is helpful because it: Boosts strength Builds muscle mass Helps maintain weight Increases bone density Improves balance Where to Begin Start by doing exercises with no added

More information

Constant Leg Dominant Pain Self-Management Programme

Constant Leg Dominant Pain Self-Management Programme Things to remember: Constant Leg Dominant Pain Self-Management Programme 1. Prolonged bed rest is not recommended and can hinder recovery 2. Schedule periods of activity with rest throughout the day 3.

More information

Workouts at Your Desk Worksheet

Workouts at Your Desk Worksheet Workouts at Your Desk Worksheet 1. Why do you want to fit exercise into your workday? 2. What long-term goal do you want to reach? Write it down. 3. What short-term (daily or weekly) goals will help you

More information

When Exercising, Don't Skip Stretching

When Exercising, Don't Skip Stretching When Exercising, Don't Skip Stretching It's no stretch to say that a lot of us underestimate the value of flexibility. Exercise, and other factors, can cause your muscles to shorten. By regularly stretching

More information

Healthy Upper Back: Exercises

Healthy Upper Back: Exercises Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or therapist will tell you

More information

Place a stability ball on a flat inflexible surface (note: this can also be done with a six-inch round, three-foot long foam roller).

Place a stability ball on a flat inflexible surface (note: this can also be done with a six-inch round, three-foot long foam roller). Back Relaxation Back and Neck Preparation : Place a stability ball on a flat inflexible surface (note: this can also be done with a six-inch round, three-foot long foam roller). Lie supine on the ball

More information

The SKINNY JEANS Workout

The SKINNY JEANS Workout Printable Workouts: www.myfitstation.com The SKINNY JEANS Workout Straight from The Women s Health Big Book of Exercises Phase 1) Week 1-4 Want to look sexier in a pair of jeans? Then this is the workout

More information

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises:

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises: Rehabilitation Exercises for Low Back Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Williams Back Exercises: The start position for

More information

Quad. staff. staff. staff. staff. fitness breaks. fitness breaks. fitness breaks. fitness breaks

Quad. staff. staff. staff. staff. fitness breaks. fitness breaks. fitness breaks. fitness breaks Quad Stretch Neck Rolls Start in a normal standing position. Bend one knee and raise the foot towards the buttock. Slightly flex the standing leg so the knees are together (but not touching). Hold the

More information

Full Body Stability/ Bosu Ball

Full Body Stability/ Bosu Ball Full Body Stability/ Bosu Ball Prescription: 3-6 sets X 8-12 repetitions X 30-90 second rest Estimated Time: 30 minute- 1 hour Picture found at: http://www.what-is-fitness.com Stability Workout Goal: Improve

More information

Stretching. in the Workplace. stretching and relaxation exercises. Compliments of

Stretching. in the Workplace. stretching and relaxation exercises. Compliments of Stretching in the Workplace stretching and relaxation exercises Compliments of Stretching in the Workplace stretching and relaxation exercises Table of Contents Stretching in the Workplace 5-6 Neck 7

More information

Back Dominant Pain Aggravated by Flexion Self-Management Programme

Back Dominant Pain Aggravated by Flexion Self-Management Programme Things to remember: Back Dominant Pain Aggravated by Flexion Self-Management Programme 1. Remain active throughout (i.e. walking, swimming, tai chi) 2. Schedule periods of activity with short periods of

More information

15 Ways to Effectively Use the Bosu

15 Ways to Effectively Use the Bosu Program for BP Fitness Center Introduction 15 Ways to Effectively Use the Bosu Below are 15 Bosu exercises of all fitness levels (beginner - advanced). The exercises are not intended to be completed in

More information

Cycling Specific Stretches & Exercises

Cycling Specific Stretches & Exercises Cycling Specific Stretches & Exercises Hamstring and Hip Mobility Hamstring Wall Stretch Lay on back with affected leg on wall and other leg through the doorway. The closer your hip is towards the wall,

More information

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written The following is a guide for the American Lung Association Stairclimb climbers who need assistance in their training. Stair climbing is a grueling, strenuous sport and such a sport should not be embarked

More information

MEDICINCE BALL WORKOUTS

MEDICINCE BALL WORKOUTS MEDICINCE BALL WORKOUTS GUIDELINES Warm up thoroughly before starting a medicine ball routine. Ensure you have plenty of space and a competent training partner when performing these drills. Medicine ball

More information

For your core: Pulse-ups 1

For your core: Pulse-ups 1 For your core: Pulse-ups 1 Lie on your back with your legs straight up, toes pointed, and arms flat on the floor alongside your body. Keeping your shoulders and arms on the floor, use your abs to lift

More information

Stretch To Health Feeling better and living longer.

Stretch To Health Feeling better and living longer. Neck Stretch: This easy stretch can help relieve tension in your neck. Try to stretch after strength training and during any activity that makes you feel stiff, such as sitting at a desk. You can do this

More information

Full Body Flexibility Exercises

Full Body Flexibility Exercises GENERAL INSTRUCTIONS 1. It takes time to make a large degree of progress with stretching exercises. Physical Therapy Department Full Body Flexibility Exercises 2. The exercises in each group are arranged

More information

Safety and Injury Prevention

Safety and Injury Prevention Knowledge Article: Physical Education Safety and Injury Prevention Overview Warming up before sports and exercise can prevent injuries and help you get the best workout possible. Most athletes perform

More information

Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease.

Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Hamstring Stretch: A. Lying hamstring stretch: Lie

More information

Volleyball is a complex

Volleyball is a complex SMARTER VOLLEYBALL TRAINING: REDUCE THE RISK OF INJURY AND ENHANCE ATHLETIC PERFORMANCE by Patrick Ward, CSCS Volleyball is a complex game requiring high amounts of power, strength and skill. Youth female

More information

Navy Operational Fitness Series

Navy Operational Fitness Series surface ship SERIES - LEVEL 3 Navy Operational Fitness Series surface ship Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3

More information

Stretching Exercises To Help Stay Active and Independent Source: Harvard Health Letter December 2016 (www.health.harvard.

Stretching Exercises To Help Stay Active and Independent Source: Harvard Health Letter December 2016 (www.health.harvard. Stretching Exercises To Help Stay Active and Independent Source: Harvard Health Letter December 2016 (www.health.harvard.edu/newsletters) It's a good idea to speak with your doctor before you start a stretching

More information

No Limit Boot Camp Presents: Body Weight Blaster Burn Fat and Build Muscle in Your Own Home! By: Sako Yakinian

No Limit Boot Camp Presents: Body Weight Blaster Burn Fat and Build Muscle in Your Own Home! By: Sako Yakinian No Limit Boot Camp Presents: Body Weight Blaster Burn Fat and Build Muscle in Your Own Home! By: Sako Yakinian About Sako Yakinian and No Limit Boot Camp Sako Yakinian is the Owner of No Limit Personal

More information

Mobility and Stability Workout This workout is designed to improve joint mobility and core stability

Mobility and Stability Workout This workout is designed to improve joint mobility and core stability Mobility and Stability Workout This workout is designed to improve joint mobility and core stability Disclaimer: As part of the CSSU Staff Wellness Program, this workout is designed for a healthy individual

More information

SUBMARINE SERIES - LEVEL 1

SUBMARINE SERIES - LEVEL 1 SUBMARINE SERIES - LEVEL Navy Operational Fitness Series submarine Series navy operational fitness Simple Steps to Get Started! Step : Choose a Level This card series progresses you through levels of training,

More information

Basic Stretch Programme 3. Exercise Circuit 4

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

More information

Rehabilitation Exercises for Hip Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease.

Rehabilitation Exercises for Hip Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Rehabilitation Exercises for Hip Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Hamstring Stretch: A. Lying hamstring stretch: Lie on

More information

Stretch at Your Desk Program

Stretch at Your Desk Program Stretch at Your Desk Program UT LivingWell Stretch at Your Desk Video http://www.youtube.com/watch?v=mslxjh0gtoq The HealthPoint Occupational Health Program is part of Human Resource Services, University

More information

WARM UP BEFORE WORKOUT

WARM UP BEFORE WORKOUT WARM UP BEFORE WORKOUT Warm up is one of the most important parts of a soccer player s conditioning program. It raises body temperature, increase muscle elasticity and neuromuscular function and mimics

More information

Tip Box. If you have difficulty transferring to the floor, perform this exercise in bed when you first wake up.

Tip Box. If you have difficulty transferring to the floor, perform this exercise in bed when you first wake up. Bridge Exercise Use: To strengthen the butt, stomach, and low back muscles. Equipment: Carpeted floor or mat To Perform: 1. Lie on your back with your arms resting at your side. Bend your knees and bring

More information

Warm Up Duck walks Bear walk Inch worms Frog jumps

Warm Up Duck walks Bear walk Inch worms Frog jumps Warm up Program Purpose: Anaerobic sport prepare heart to do slow controlled movement combined with explosive movement (alternately). Perfect form in order to create right muscle memory. Heating core temperature

More information

Leg Raise. Shoulder/Overhead Reach (Dry Backstroke) The Warm-up, or Preparation for Movement 1. Step 1: Step 2: Step 1: Step 2: Step 1: Step 2:

Leg Raise. Shoulder/Overhead Reach (Dry Backstroke) The Warm-up, or Preparation for Movement 1. Step 1: Step 2: Step 1: Step 2: Step 1: Step 2: The Warm-up, or Preparation for Movement 1 ON YOUR back The Bridge Lie on your back with both legs bent. Tighten your abs and squeeze your glutes. (If you like, you can put a pillow or a ball between your

More information

Weight Loss Beginner

Weight Loss Beginner Weight Loss Beginner Weight Loss - Beginners Introduction This exercise routine is created for men and women with the goal of losing weight. It incorporates cardiovascular exercise as well as a weight

More information

By Certified Personal Trainer Lydia Di Francesco

By Certified Personal Trainer Lydia Di Francesco By Certified Personal Trainer Lydia Di Francesco Welcome Hi there! I m so excited to help you get in better shape while you re travelling or away from home. To Your Health! Lydia Additional Resources:

More information

Cardiac Rehab Program: Stretching Exercises

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

More information

Standing Cable Hip Extension. Exercise Description: Standing Cable Hip Extension Classification: Hamstrings (machine)

Standing Cable Hip Extension. Exercise Description: Standing Cable Hip Extension Classification: Hamstrings (machine) Standing Cable Hip Extension Standing Cable Hip Extension 1) Start position: Stand facing the machine with an ankle strap around your leg. 2) With legs fully extended, extend your leg backwards without

More information

Stretch Leader Handbook

Stretch Leader Handbook Stretch Leader Handbook Background & Responsibilities Welcome to the stretch program! This manual was created to assist individuals who have either volunteered or were nominated by their supervisor to

More information

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises mobile * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises www.barnet.gov.uk/onthemove mobile 3 shoulder 1. Shoulder Front Raises 2. Shoulder Press 3. Shoulder Reverse

More information

Jumping Jacks CIRCUIT TRAINING C ARDIO #1. CHOOSE YOUR LEVEL. Level 1 Low Intensity

Jumping Jacks CIRCUIT TRAINING C ARDIO #1.  CHOOSE YOUR LEVEL. Level 1 Low Intensity INCREASES BLOOD CIRCULATION THROUGH YOUR BODY! Jumping Jacks C ARDIO #1 DESCRIPTION: ½ JUMPING JACK WITH STEP SIDE TO SIDE Stand with feet together, arms down at your sides Step your right foot out to

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living 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

More information

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels

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

More information

Flexibility Exercises

Flexibility Exercises Flexibility Exercises Flexibility exercises in their simplest form stretch and elongate muscles. Good flexibility is as important a part of fitness as stamina. Muscles must be strong, but they also have

More information

Stretching Program 1. Ballistic 2. Dynamic 3. Static 4. PNF Important rules for stretching:

Stretching Program 1. Ballistic 2. Dynamic 3. Static 4. PNF Important rules for stretching: Stretching Program The four basic types of stretch techniques include ballistic, dynamic, static, and proprioceptive neuromuscular facilitation (PNF). 1. Ballistic The oldest technique is the ballistic

More information

Core Hip Exercise Physical Therapy Program

Core Hip Exercise Physical Therapy Program Core Hip Exercise Physical Therapy Program Gluteal squeezes: While laying flat on your back, squeeze your butt muscles (gluteus maximus) together and hold together for 10 seconds, then relax. Wall sits:

More information

Mathias Method Strength to Change the World Warm-Up. Warm-Up

Mathias Method Strength to Change the World Warm-Up. Warm-Up Warm-Up The goal of the warm-up is to better prepare your body to perform safely and optimally. This includes physically raising your body s skeletal muscle temperature, which is vital for proper muscle

More information

Flexibility (Low Back)

Flexibility (Low Back) Quad and Back Quad and Back Starting Position: Start by kneeling on your knees and placing your hands on your lower back or upper hips. Lean back and push your hands into your hips until a stretch is felt

More information

Age Defying Fitness Month 1

Age Defying Fitness Month 1 Age Defying Fitness Month 1 Workout time: 50 minutes maximum Days per Week: 4 5 Emphasis - Cardiovascular fitness and coordination Directions - Perform each exercise for one set, then follow with 2 minutes

More information

We have further developed technology and function of the older suspension training equipment and created the Bodyweight training system.

We have further developed technology and function of the older suspension training equipment and created the Bodyweight training system. Congratulations on investing in your personal Bodyweight training system. With your Bodyweight training system you can workout whenever and wherever you want. We have further developed technology and function

More information

CORE STRENGTH EXERCISES

CORE STRENGTH EXERCISES CORE STRENGTH EXERCISES The main muscles involved with Core Strength include muscles of the abdomen, hip flexors and low back postural muscles. It is important to maintain proper strength of these muscles

More information

Speed Skating Training Camp. Exercises and Stretches

Speed Skating Training Camp. Exercises and Stretches Speed Skating Training Camp Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing

More information

The Twenty-five Sacred Exercises

The Twenty-five Sacred Exercises 1 NUMBER 1 Squats* arms out, reach forward With your core tightened and your back straight, squat down in front of a bench or chair until your butt just touches it, about 18 inches off the ground. Flex

More information

SUBMARINE SERIES - LEVEL 2

SUBMARINE SERIES - LEVEL 2 SUBMARINE SERIES - LEVEL Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels

More information

Chair Stand (without weights)

Chair Stand (without weights) Chair Stand (without weights) This exercise strengthens and tones your thighs and works you back and abdominal muscles as well as your buttocks. Chair stands also improve your balance and help prevent

More information

Gluteus Medius Stretch: A sustained stretch for a muscle commonly tight in the average gym goer.

Gluteus Medius Stretch: A sustained stretch for a muscle commonly tight in the average gym goer. Stretches: The following stretches can be performed 3-5 times per week post run or gym workout to maintain length in several major muscles groups used by runners. Strengthening exercises performed without

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

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

More information

Home Based Exercises. Warm Up

Home Based Exercises. Warm Up Home Based Exercises Warm Up 1. Pulse raising (movement) activities Walking, marching on the spot, or low-level cycling are suitable ways of raising your pulse. Do this for the first 5 minutes of the warm-up,

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

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

More information

Youth Dance Academy Physiotherapy body conditioning exercises

Youth Dance Academy Physiotherapy body conditioning exercises 1. Foot & arch - strengthening {30 per foot} 2. Foot, ankle & calf strengthening & alignment (using exercise band) {10 per leg} 3. Backs of legs squeezes {30 both legs & 10 per leg individually} 4. Hamstrings

More information

stretches for side of neck: Stretches side of neck Stretches back of neck Stretches side of shoulder and back of upper arm

stretches for side of neck: Stretches side of neck Stretches back of neck Stretches side of shoulder and back of upper arm stretches for side of neck: Sit or stand with arms hanging loosely at sides Turn head to one side, then the other Hold for 5 seconds, each side Repeat 1 to 3 times Stretches side of neck Sit or stand with

More information

Camino Training Programme

Camino Training Programme Specialists on the Camino de Santiago Camino Training Programme CAMINO TRAINING PROGRAMME The Camino typically takes between 4 and 6 hours each day going at a moderate pace. We calculate the time it takes

More information

Easy Chair Yoga. Easy Chair Yoga Practice Charlene Marie Muhammad

Easy Chair Yoga. Easy Chair Yoga Practice Charlene Marie Muhammad Easy Chair Yoga Enjoy a simple yoga practice that can be done anywhere! Practice takes approximately 20 minutes, yet you can add more time or less by holding the poses a length of time that works for you!

More information

WARM UP & STRETCHING GUIDE

WARM UP & STRETCHING GUIDE WARM UP & STRETCHING GUIDE A warm-up helps your body prepare itself for exercise both mentally and physically, and reduces the chance of injury. Use this time to help prepare your mind for the exercise

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

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

More information

Outdoor Exercise Circuit Guide. Standing Push Ups. Warm Ups. Balance Beam. Step Ups. Squats

Outdoor Exercise Circuit Guide. Standing Push Ups. Warm Ups. Balance Beam. Step Ups. Squats Outdoor Exercise Circuit Guide Standing Push Ups Slowly build up repetitions over time Warm Ups 1. Quad 2. Lower calf Place hands in a wide overhand grip with feet approximately one meter behind bar. Slowly

More information

Home Dumbbell Workout

Home Dumbbell Workout Home Dumbbell Workout Single Leg Squat Holding two dumbbells, stand with your knees slightly bent and your feet shoulder-width apart. Lift your right leg so that your knee is bent 90 degrees and your lower

More information

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. 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

More information

FEEL GOOD BOOYAH BODY WORKOUT PLAN

FEEL GOOD BOOYAH BODY WORKOUT PLAN FEEL GOOD BOOYAH BODY WORKOUT PLAN Ready to become BFFs with your endorphins? This 4 week plan mixes cardio exercises with a little strength training to give you a full body workout that helps you become

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 30 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

Dumbbell - Squats. Basic Ball Crunch. Fitness Walking. Dumbbell Overhead Press. Purpose. To develop & strengthen the abdominal muscles (core).

Dumbbell - Squats. Basic Ball Crunch. Fitness Walking. Dumbbell Overhead Press. Purpose. To develop & strengthen the abdominal muscles (core). The Exercise Ring Tammy Bartz, CPT Bariatric Support Centers International 4001 South 700 East, Suite 40, Salt Lake City, Utah 84107 www.bariatricsupportcenter.com 801-327-6500 The Exercise Ring Tammy

More information

Patellofemoral Exercises

Patellofemoral Exercises PATELLOFEMORAL EXERCISES Physical Therapy Department This brochure contains all of the exercises you were taught in the Patellofemoral Class. In addition, there are some extra exercises to help you progress

More information

The Police Treatment Centres

The Police Treatment Centres Back Mobility Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles: Stretching Stretching safely Stretching can be a key part of your exercise regimen. Stretching may increase flexibility and improve the range of motion of your joints. Before stretching, warm up with five

More information