Cardio Warm-up

Eliptical Trainers	Recumbant Bikes

Be sure to complete a 10-20 minutes cardio warm-up prior to stretching and exercising.

This will help in preventing injuries and provide better results.

Stretches

HAMSTRING STRETCH W/ ROPE

Keep both legs straight through stretch. Pull rope until a stretch is felt in the hamstring area (back of thigh).

Complete this stretch for at least 1 set of 10 reps HOLDING for 10 or more seconds.

KNEES TO CHEST

Pull both knees up to your chest. Curl your head towards your knees.

Complete this stretch for at least 1 set of 10 reps HOLDING for 10 or more seconds.

PRESS UPS

START	FINISH

Position your body as shown. Press your upper body up leaving your hips and legs on the table/floor.

Complete this stretch for at least 1 set of 10 reps HOLDING for 10 or more seconds.

TRUNK TWISTS

START	FINISH

START	FINISH

The first set of trunk twists shown will provide more stretch in the the thigh then the second one. Position your body as shown and allow the weight of your legs to produce the stretch.

Complete this stretch for at least 1 set of 10 reps HOLDING for 10 or more seconds.

CAT AND CAMEL

START	FINISH

Position as shown in the starting position. Keep head up and relax your adominals. Then contract your abdominals to produce a pelvic tilt which will provide an arch of the low back area.

Complete this stretch for at least 1 set of 10 reps HOLDING for 10 or more seconds.

OBLIQUE STRETCH

SIDE VIEW	SKY VIEW

Position your body on your hands and knees. Take both hands and reach to one side. While keeping this position sit back towards the opposite direction of where your hands are positioned.

Complete this stretch for at least 1 set of 10 reps HOLDING for 10 or more seconds.

Excercises

PELVIC TILTS

START	FINISH

Lay on your back with knees bent. Contract your abdominals and press your lower back into the floor/table.

This will cause the pelvic to roll forward or towards your head.

Complete this exercise for at least 1 set of 10 reps HOLDING for 10 or more seconds.

BRIDGES

START	FINISH

Lay on your back and complete a pelvic tilt. While holding the pelvic tilt, push your body upwards producing a bridge.

When in the bridge position make sure your body is straight.

Complete this exercise for at least 1 set of 10 reps HOLDING for 10 or more seconds.

BRIDGE W/ LEG EXTENSION

START	FINISH

While in the bridge position and maintaining a level body, extend one leg and then return it to its original position.

Your goal is to complete 3 sets of 10 reps on each leg. No hold is necessary on this exercise.

SINGLE LET EXTENSION

START	FINISH

Lay on your stomach as shown. Then simply extend one leg. Do not bend your knee.

Complete 3 sets of 10 reps.

A rolled up towel under forehead works well with this exercise.

IPSILATERALS

SKY VIEW	SIDE VIEW

In addition to the single leg extension, now add one arm. Tighten buttocks together and raise one arm and the OPPOSITE arm. Hold for 3-5 seconds. Complete 3 sets of 10 reps on each angle.

A rolled up towel under forehead works well with this exercise.

SUPERMANS

START	FINISH	SIDE VIEW

Lie on your stomach with arms overhead as shown. Raise your head, arms and legs up off of the floor/table. Feel like you are flying like Superman. Hold for 3-5 seconds and complete 3 sets of 10 reps.

IPSILATERALS ON KNEES

START	FINISH	SIDE VIEW

This exercise is somewhat difficult for beginners. Position your body in the start position. Then perform an ipsilateral exercise. Lift one leg and the opposite arm. Try to keep your balance. Hold for 3-5 seconds and then return to start positions. Complete 3 sets of 10 reps.

WALL BALLS

START	FINISH

You may use a ball for this exercise or just lean against a object free wall. Stand with back on ball or against wall with feet shoulder width apart. Move your feet forward so that you are leaning into the ball/wall. Slowly lower yourself as if you were sitting in a chair. Remember not to allow your knees to go past your toes. If this happens more your feet forward. Complete 3 sets of 10 reps.

Fitness Center Exercises

CHECK OUT THE KSC FITNESS CENTER WEB PAGE FOR COMPLETE MEMBERSHIP INFORMATION

Set up an appointment (867-7497) with one of the fitness specialist in one of our two fitness center here on base. These fitness specialists will be able to guide you through the following exercises.

RECUMBANT BIKE

(CARDIO WARM-UP)