He he.
Strength day
First jog in place five minutes or jumping jacks (vets those would be the side straddle hop)
kick starts the blood flow.
neck rolls three right , three left.
shoulder rolls, three right, three left.
Hip rolls (like a hoola hoop) three right, three left.
knee and ankle rolls (important place your hands on your thighs and not your knees so tendons are fee to move) three right, three left.
This lubricates the joints.
Stretch.
Long stretch. just like getting up in the morning, feet flat reach for the sky, hold ten seconds.
Arm and should stretch. Right arm held straight across the body, pull gently with your left hand to your chest. hold for 15 seconds, then switch and do the same but with the left arm.
Shoulder stretch. Raise your right arm into the air, place your palm behind your neck and as between the should blades as you can. Grasp you righ elbow with your left hand and gently pull your right elbow behind your head, keeping the right hand between the shoulder blades. Hold for 15 seconds. Switch now to the left arm. Do this twice.
hamstring. Standing feet shoulder width apart. Lock your knees, bend slowly from the waist and reach down as far as you can. Go slowly, do not bounce, and if you knees are not locked the stretch is working as well as it should. Keep your head up or your could get dizzy or faint. (happens) Hold for 15 seconds. Then slowly bend the knees and straighten up, count ten seconds and repeat.
Standing hurdler stretch.
Standing feet together. At shoulder height point you left arm straight out. Raise your right foot off the ground behind you. Grasp the right ankle in the right hand and gently pull your right heel to your right butt cheek. You should feel the stretch in the quadriceps (front of the thigh). hold for 15 seconds. Switch, right arm out left hand left leg.
Calf stretch
Feet and knees together. hands on the hips. Take a long step 45 degrees (diagonall) to your right. The left leg should be fully extended with the knee locked, and the left foot flat on the ground. you should feel the stretch in the calf. Hold 15 seconds then switch.
Push ups,
Five feet and knees together, back straight, chin up looking forward.
Hands shoulder width apart, lower yourself until your biceps/ triceps are paralell to the ground. example shoulders are lowered below the elbows.
on your knees shake that out, keep the muscles loose.
Time for pyramids!
get out a mat or do this on grass so we don't injure a tailbone.
two pushups, then immediately two crunches. Arms crossed infront of your chest.
three pushups, three crunches.
four pushups, four crunches.
five pushups, five crunches.
four pushups, four crunches.
three push ups, three crunches.
two push ups, two crunches.
(as you get stronger you will be able to do more up to twenty and back down was common when I was a Joe.)
Finished that? Arms feel like rubber? Ha!
Lunges!
Feet together, arms straight out like your flying.
Step with a long step starting with your left. Then dip until your night knee gently touches the ground. The rise and bring your right foot back together with your left. Now feet together step off with the right, dip the left until the knee gently touches. Alternate ten forward and ten back. you will feel it in the back of your thighs and butt.
Repeat the stretches then hit the shower. Time between 25-40 minutes depending upon intensity.





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