Exercise Description:
Pushup Superman w/ Alternating Arms
Classification:Core (body weight)
Instructions:
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.
Exercise Description:
Full Sit Up
Classification:Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Exercise Description:
V-Up
Classification:Core (body weight)
Instructions:
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.
Exercise Description:
Double Crunch
Classification:Core (body weight)
Instructions:
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Exercise Description:
Crunch
Classification:Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer.
The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.
Rowing
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
1. Start by placing feet on foot plates and grabbing rowing bar
3. Return to the starting position and repeat according to the program. Try to keep your back somewhat straight throughout2. Explode with your legs and pull with your arms to an extended position.
Exercise Description:
Treadmill
Classification:
Aerobic/Anaerobic Conditioning
Instructions:Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run.You can also place the treadmill on an incline to increase the difficulty.
Exercise Description:
Seated Bike
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.
Exercise Description:
Stair Climber
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace.
Continue to climb but do not lean on the arms or support yourself with your arms.
