In class on Thursday, February 5th, students split up into groups and collaboratively worked to create a strength training program specific to certain individuals or equipment availability. For this assignment, the group will post their program on this Wiki, and each individual will participate in their group's presentation on Tuesday, February 10th.
Wiki Instructions
List Group Members - if you were absent, add your name to the group that you will contribute to
Fill out the information indicated on the table regarding your Exercise Program
Be sure to include at least one safety tip or different way to alter the difficulty/intensity of the exercise (for each exercise)
Include at least one link relevant to the exercise program
Presentation Instructions
The group will demonstrate each of their prescribed exercises, each group member will participate. You can email each other on blackboard, and I will allow 5-10 minutes at the beginning of class to coordinate.
I will bring the equipment to class that I brought on Thursday, along with some extra handweights (10-lbs.), 2 flat weights, and 2 mats. Let me know ASAP if you want other equipment.
IF YOU WERE ABSENT: SIGN UP FOR A GROUP OF YOUR CHOICE, AND CONTRIBUTE AT LEAST 2 EXERCISES AND 1 WEBLINK TO THE PROGRAM ON WIKI (YOU CAN ADD NEW EXERCISES TO MUSCLES ALREADY "WORKED"). YOU WILL PARTICIPATE IN THE PRESENTATION ON TUESDAY - EMAIL GROUP MEMBERS LISTED, AND YOU WILL MEET WITH THEM AT THE BEGINNING OF CLASS ON TUESDAY Group 1: Body Weight Exercises Group members: Aly Bertagna, Emma Gibbens, Amanda Ramos, and Megan Treleaven
Exercise Program:
Exercise
Muscles
Resistance
Sets
Repetitions
Notes (safety, difficulty level)
Laundry lifts
shoulders
arms
back
a laundry basket full of clothes
3
10
Keep arms tight, slightly bend your knees.
Make sure you have a comfortable weight or you can add other household items to add more weight.
Rolling chair presses
biceps
body weight
3
10
Pull your self into the desk with straight arms.
You can add more weight by putting household items on your lap to increase difficulty.
Wall sits
quads
glutes
core
body weight
3
30-60 sec
Stand in front of a wall and lean against it.
Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted.
Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
To add intensity, hold weights or squeeze a ball between the knees.
Push ups
chest
shoulders
triceps
body weight
3
10
Keep your body straight.
There are many different modifications to accommodate your fitness level. You can do them against the wall, on your knees, or put your legs on an incline for more difficulty.
Calve raises
claves
body weight
3
10
Stand on an incline so that you heels are hanging off, raise onto your tippy toes then lower again.
To add more difficulty, hold milk jugs or any other household item.
Superman
lower back
body weight
3
20-30 sec
Keep breathing.
The intensity is all from how high you raise your legs and arms.
Squats
glutes
quads
hamstrings
calves
body weight
3
10
Keep your back straight, don't let your knees pass your ankles, keep your abs tight.
To add more difficulty, include weights.
You can also work out your arms at the same time by doing presses or curls each time you go down.
Lunges
quads
hamstrings
glutes
calves
body weight
3
10
Keep your back straight, only go to a 90 degree angle, go slow.
To add more difficulty, include weights.
You can also work out your arms at the same time by doing presses or curls each time you go down.
Crunches
abs
body weight
3
10
Hold a book across your chest to add more difficulty.
Exercise
Bicep Curls Cross-Body Bicep-Place left foot on band and hold the handle in right hand. Begin the move with palm facing in and bend the elbow, curling hand up towards the shoulder, going across the body.
Muscles
Biceps
Resistance
Your choice, the wider the stance the more resistance
tight
Sets
2 set
2
Repetitions
15 reps
15
Notes (safety, difficulty level)
Keep legs straight and keep a straight back!
Keep your back Straight and legs about a foot apart
"Inchers" wrap resistance band around middle of calf area,
spread legs to point where the resistance band is streching.
Take little steps to the left to maintain the stretch in the band
then switch and take steps to the right. Resistance Band Squats
1. Start by stepping on the resistance band with both feet shoulder width apart.
2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat.
Glutes, Hamstrings, Calves
Resistance Band
Risistance band
Walk or "inch" 30 yards
3
3X down and back
12
Maintain a straight back and do not lower the band to around ankles, you will just cheat yourself!
Make sure to keep your feet shoulder width apart.
Tricep Extensions- tuck band from under feet and hold behind your shoulders. Fully extend band above head.
Triceps
Tight, Heavy
2
15
Keep elbows straight and in. Keep back straight
Resistance Pushups-place handles in each arm and place band on your back. Coming up from your regular pushup will now be working your chest harder due to the resistance.
Chest, Triceps
Tight
3
15
Make sure back is straight and hands are placed at shoulders width
Lateral Raises- tuck band under feet. Hold handles at sides and arms resting. Laterally raise arms to shoulder height.
Resistance Band Sit Ups- Tie Resistance band to object or have a partner hold the resistance band tight. Pull handles over head and proceed with regular sit up/
Hip Abductors and Adductors- Tie resistance band around ankles to desired tightness. Alternate lifting the right and left leg forward, backward, and laterally.
Shoulder Press-Step on resistance band with both feet. While holding the resistance band handles, rasies arms so that hands are at shoulder level, palms facing outward. Proceed to extend both arms upward and repear
Resistance Row- This can be done sitting or standing. If sitting, sit in pike position and wrap resistance band around feet to your desired resistance. Cross bands at feet and fully extend arms. Pull arms in while keeping elbows by side and keeping back straight. Repeat.
Deltoids
Abs
Abductors/Adductors
Shoulders
Back
Light
Tight
Desired resistance
Moderate
Tight
2
3
3
3
2
15
20
12
10-12
12-15
Make sure when you reach shoulder height there is hard enough resistance.Keep shoulders square
Resistance
bar bell with 30lbs. for women,
50lbs. for men.
Sets
3
Repetitions
8
Notes (safety, difficulty level)
Keep your back straight and focus on
keeping good form.
Standing Row
Triceps, Deltoids,
Biceps
bar bell with 30lbs. for women,
50lbs. for men
3
10
Again, try to keep your back straight.
V-sits
Abs
body weight
3
10
Focus on keeping your abs tight.
Ab roller
Abs
body weight
3
8
Use your bar bell to grip and roll back and forth.
Overhead lunges
Quads, Triceps,
Biceps, Deltoids, Abs
bar bell (same applies as above)
3
8
Keep core tight and back straight.
Burpee's
Quads, Biceps, Triceps,
Abs, Deltoids, Calves
body weight
3
10
This is a tough exercise but try to keep good
form when doing push-ups.
Turkish get-ups
Biceps, Triceps, Abs,
Quads
one 5lb. weight
3
5 to each side
Make sure to keep you arm straight.
Laterals
(windshield wipers)
Gluteous maximus,
abs, obliques
body wieght
3
10
Try to keep both sholders on the floor.
Dynamic Push Up
Arms, chest, abdominals, backs of thighs, and buttocks.
Exercise Ball
2
15
Lie on the ball. Place your hands on the floor in front of you, shoulder-distance apart. Bend both elbows into a push-up and raise your legs. Straighten your arms, then lower your legs, and push off with your arms until your feet touch the floor, toes turned out.
Supported Side Crunch
Abs and the shoulders
Exercise Ball
2
15
Kneel with your left side leaning against the ball. Straighten your right leg to the side, foot on the floor. Raise your left arm overhead and point your right arm straight out to the side. Bend to the right a few inches, right arm pointing toward the floor, then raise your torso slowly. End with your right arm up and your left pointing to the left.
Sit on chair with appropriate
ankle weights on and raise leg off the ground
Quads
appropriate level for person,
probably between 0 (body
weight) and 10 lbs
3 sets
10-15
To modify this if the person is not strong enough just do the full movement with out the ankle weights. If you want to increase difficulty use heavier weight.
Stand up leaning against a chair
or bed rail, and with appropriate
ankle weight, bring ankle as close
to the butt as possible
Hamstrings
appropriate level for person,
probably between 0 (body
weight) and 10 lbs
3 sets
10-15
If the person has an unsteady gait,
be sure to have somebody standing
next to them in case they become
light-headed or are a fall risk
Sit upright in a chair or bedside,
and place a med ball underneath
one foot, and push down with leg
Glutes
med ball
3 sets
10-15
Keep your back straight and stomach tight while pressing down.
Place med ball between legs at
the knees in a sitting position and squeeze
Adductors
med ball
3 sets
10-15
Be sure to mantain good posture to get the full effect.
In sitting position, line the person
up alonside a wall, and have them
push their leg out
Abductors
wall
3 sets
10-15
To add resistence you could use a small medicine ball between your leg and the wall.
Using a railed staircase, raise up and
down on toes; when going
down, drop heals below the step
you're standing on
Calves
body weight or ankle
weights appropriate level for person,
probably between 0 (body
weight) and 10 lbs
3 sets
10-15
If person has unsteady gait or is
a fall risk, have somebody stand
directly behind or to the side
Bicep curls
Biceps
weight appropriate for pt, anywhere between a can of soup and 10 lbs
3 sets
10-15
Seated to avoid using lower body during the lift. Be sure to move the full range of motion and not to swing the arm back.
Start with arm at shoulder level, with appropriate weights, and bend and extend
elbow
Triceps
appropriate level for person,
probably between 0 (body
weight, can of soup) and 10 lbs
3 sets
10-15
Seated
be sure to keep arm tight and work through the full range of motion.
Sit straight in chair, lift legs alternatively
while squeezing stomach muscles
Abdominals
body weight
3 sets
10-15
Seated. Be sure to sit with good posture in an upright postition and tighten abs for the best effect.
Sit upright, and using a resistance ball, lean forwards and backwards alternatively
Spine
weight of med ball
3 sets
10-15
Seated. If the person gets dizzy easily have them
Start with hands in center of chest, lifting the arms up and out from shoulder level to
above the head
Lats/Shoulders
appropriate level for person,
probably between 0 (body
weight) and 10 lbs
3 sets
10-15
Seated for stabilty. Have a spotter in case they need help and they arent injured.
center med ball in the center of the chest
and push arms together
Chest
med ball
3 sets
10-15
Seated for stablitly and be sure to keep elbows tight and straight to get the proper motion.
Stand behind table or chair with weight on ankle, lift one leg to side, 6-12 inches off the floor and back again.
Quads
appropriate level for person, probably between 0 (body weight) and 10 lbs.
3 sets
10-15
If person is unsteady, have someone stand behind them
Sit in chair with armnrest. Grasp arms of chair, push on armrest lifting body off chair.
Triceps
body weight
3 sets
10-15
If person is not strong enough to hold their entire body weight they can come half way for a modified version.
125% of body weight
Heavy
Heavy
Whatever is appropriate for the person.
50-75% of body weight
Whatever is appropriate for the person.
Roughly 50 lbs
Varies by person
3
3
3
3
3
3
3
3
8
10
10
6-8
10
8-10
10
8-10
Keep your back straight, don't bend at the waist and always have a spotter.
Make sure you stretch before doing this heavy lift
Don't swing your arms; come to a complete stop with your arms after every repetition
Grasp barbell from rack or clean barbell from floor with overhand open grip, slightly wider than shoulder width. Position chest high with the back arched. Place bar in front of neck or upper chest with elbows placed forward as high as possible. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight.
Grip about shoulder with apart with an overhand grip on the bar. Elevate shoulders as high as possible. Lower.
Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Press bar until arms are extended overhead. Lower to front of neck.
Grasp curl bar with hands roughly 4 inches apart. Lie on back and hold bar straight above chest. Bending at the elbows, lower bar until hands reach your forehead. Extend back up to original position. For safety always use a spotter.
Lie firmly on bench with feet flat on floor. Grasp bar slightly wider than shoulder width. Lift bar and lower to chest slightly below nipples. Push bar back up while exhaling until arms fully extended. For safety make sure to keep feet on floor, don't bend your back, and always use a spotter.
Start:
- Pacing the stability ball against the wall.
-Lean back into the ball with it positioned in the middle of your back.
-Position your fee about shoulder distance apart.
-Draw in your core and drop hips straight down until your hips knees and ankles are at a 90 degree angle
3
12 -15
Balance on the ball is going to take some getting used to but it is impotant to stay balanced making sure not to fall off. Be sure to place ball on a floor that is not going to cause you to slide around.
You can increase the difficulty by adding weights to an arm raise.
Superman
Gluts
-Lay over the ball in a relaxed position and extend your legs straight so the balls of your feet remain on the ground to stabilize your body.
-In one motion, fully extend your upper body reaching your arms straight out over your head with your hands in a neutral position for at least 1-3 seconds.
3
12-15
Stability Ball Hamstring Curls
Hamstrings
-Lie on the floor with your hands down by your side
-Place the ball under your heels with your legs fully extended.
-Pull the ball in with your heels as you do this you should raise your hips (all in a continous motion), making sure to contract your gluts.
3
12-15
To change difficulty of this exercise you can change your hand positions or use one foot instead of two,leaving one foot slightly lifted.
Calve Raises
Calves
While holding the ball out in front of you slightly lift onto your toes doing a calve raise.
3
12-15
Bicep Curls
Biceps
EXTRAS: For this exercise you will need to grab your desireable weight
While sitting on the stability ball, feet flat on the ground, life the weight into a bicep curl.
3
12-15
Stability Ball Push-ups
Triceps and Chest
-Assume the push-up position.
- Your hands should be shoulder distance apart.
-Place your feet on the ball
- Lower your chest to the floor
-When your chesst is close to the floor push yourself back up.
3
12-15
Do not let your back arch or your hips sag towards the floor.
To increase or decrease the difficulty of this exercise you can change the position of your feet on the ball. Changing which part of the ball is resting on the ball.
Stability Ball Crunches
Rectus Abdominus
- Lie face up on top of the stability ball with your back completely supported.
-Put your hands either across your chest or on behind your head.
-Draw in your core, with your glutes contracted.
-Lower under control and repeat.
3
12-15
If you put your hands behind your head try not to pull on your neck when you come up.
The more surface of your back is on the ball at the top position the easier the motion is.
Lats
-Lay on your back and raise weight from above your head
3
12-15
Stability Ball Shoulder Raise
Shoulders
Lift ball in front of you and then above your head
3
12-15
Stability Ball Back Crunch
Lower Back
-Lie your chest on top of a stability ball.
-Your feet should be fully extended behind you.
-Put your hands behind your head.
-Slowly extend your shoulders up towards the ceiling.
-Make sure you maintain a drawn in core.
If this is too difficult to do with a normal push-up, modified push-ups may be
subsituted.
Safety - Keep your back straight and have a good form when you complete
the push-up.
Power Squats
Quads, Glutes, Hamstring, Calves
2-3
10-12
Make it Harder - Keep your knees behind your toes when you squat, add more jumps in between the squats.
Resistant Band Walking
Abductors and Adductors
2-3
10-12
Make it Harder - Use a higher resistance band
Back Extensions
Erector Spinae
2
25
Make it Harder - Either keep your hands behind your head or hold weights to your chest
Lunges
Quads, Hamstrings, Calves, Glutes
2-3
10-15
Make it Harder - Use a heavier weight and be sure to do a deep lunge.
STRENGTH TRAINING PROGRAMS
In class on Thursday, February 5th, students split up into groups and collaboratively worked to create a strength training program specific to certain individuals or equipment availability. For this assignment, the group will post their program on this Wiki, and each individual will participate in their group's presentation on Tuesday, February 10th.
Wiki Instructions
Presentation Instructions
IF YOU WERE ABSENT:
SIGN UP FOR A GROUP OF YOUR CHOICE, AND CONTRIBUTE AT LEAST 2 EXERCISES AND 1 WEBLINK TO THE PROGRAM ON WIKI (YOU CAN ADD NEW EXERCISES TO MUSCLES ALREADY "WORKED"). YOU WILL PARTICIPATE IN THE PRESENTATION ON TUESDAY - EMAIL GROUP MEMBERS LISTED, AND YOU WILL MEET WITH THEM AT THE BEGINNING OF CLASS ON TUESDAY
Group 1: Body Weight Exercises
Group members: Aly Bertagna, Emma Gibbens, Amanda Ramos, and Megan Treleaven
Exercise Program:
arms
back
Make sure you have a comfortable weight or you can add other household items to add more weight.
You can add more weight by putting household items on your lap to increase difficulty.
glutes
core
Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted.
Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
To add intensity, hold weights or squeeze a ball between the knees.
shoulders
triceps
There are many different modifications to accommodate your fitness level. You can do them against the wall, on your knees, or put your legs on an incline for more difficulty.
To add more difficulty, hold milk jugs or any other household item.
The intensity is all from how high you raise your legs and arms.
quads
hamstrings
calves
To add more difficulty, include weights.
You can also work out your arms at the same time by doing presses or curls each time you go down.
hamstrings
glutes
calves
To add more difficulty, include weights.
You can also work out your arms at the same time by doing presses or curls each time you go down.
Related links:
http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm
Group 2: Resistance Bands
Group members: Meg Schroeder, Nick Tadros, Eric Blazej, Jacquleen Ludwig,Meredith Blair, Stacy Sowa, Patrick Ruhl, Diondre Williams
Exercise Program:
Bicep Curls
Cross-Body Bicep-Place left foot on band and hold the handle in right hand. Begin the move with palm facing in and bend the elbow, curling hand up towards the shoulder, going across the body.
Biceps
Your choice, the wider the stance the more resistance
tight
2 set
2
15 reps
15
Keep legs straight and keep a straight back!
Keep your back Straight and legs about a foot apart
spread legs to point where the resistance band is streching.
Take little steps to the left to maintain the stretch in the band
then switch and take steps to the right.
Resistance Band Squats
1. Start by stepping on the resistance band with both feet shoulder width apart.
2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat.
Risistance band
3
12
Make sure to keep your feet shoulder width apart.
Resistance Band Sit Ups- Tie Resistance band to object or have a partner hold the resistance band tight. Pull handles over head and proceed with regular sit up/
Hip Abductors and Adductors- Tie resistance band around ankles to desired tightness. Alternate lifting the right and left leg forward, backward, and laterally.
Shoulder Press-Step on resistance band with both feet. While holding the resistance band handles, rasies arms so that hands are at shoulder level, palms facing outward. Proceed to extend both arms upward and repear
Resistance Row- This can be done sitting or standing. If sitting, sit in pike position and wrap resistance band around feet to your desired resistance. Cross bands at feet and fully extend arms. Pull arms in while keeping elbows by side and keeping back straight. Repeat.
Abs
Abductors/Adductors
Shoulders
Back
Tight
Desired resistance
Moderate
Tight
3
3
3
2
20
12
10-12
12-15
http://www.sport-fitness-advisor.com/resistance-band-exercises.html
Related links:
http://www.sport-fitness-advisor.com/resistance-band-exercises.html
Group 3: Time Saver Exercises
Group members: Dan Ransom, Stephanie Ziomek, Megan Chappel, Teresa Altobelli, and Amanda Perez, Lisa Ware
Exercise Program:
Overhead press
Biceps,deltoids,
triceps
bar bell with 30lbs. for women,
50lbs. for men.
3
8
Keep your back straight and focus on
keeping good form.
Biceps
50lbs. for men
Biceps, Deltoids, Abs
Abs, Deltoids, Calves
form when doing push-ups.
Quads
(windshield wipers)
abs, obliques
Pull ups work your glutes and your back muscle 8-10 at reps a time here is the proper way to do a pull up http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/#kipping
Related links: http://www.youtube.com/watch?v=CzWTHe7NeRU
http://www.realsimple.com/realsimple/package/0,21861,1168444-1576764-2,00.html
Group 4: Elderly/Disabled
Group members: Kim Henson, Meghan Schmidt, Cherisse Wilson, Alexa Ingardona, Kelsie Griffin, Stephanie Estinero, Britta House
Exercise Program:
ankle weights on and raise leg off the ground
probably between 0 (body
weight) and 10 lbs
or bed rail, and with appropriate
ankle weight, bring ankle as close
to the butt as possible
probably between 0 (body
weight) and 10 lbs
be sure to have somebody standing
next to them in case they become
light-headed or are a fall risk
and place a med ball underneath
one foot, and push down with leg
the knees in a sitting position and squeeze
up alonside a wall, and have them
push their leg out
down on toes; when going
down, drop heals below the step
you're standing on
weights appropriate level for person,
probably between 0 (body
weight) and 10 lbs
a fall risk, have somebody stand
directly behind or to the side
elbow
probably between 0 (body
weight, can of soup) and 10 lbs
be sure to keep arm tight and work through the full range of motion.
while squeezing stomach muscles
above the head
probably between 0 (body
weight) and 10 lbs
and push arms together
Related links: http://weboflife.ksc.nasa.gov/exerciseandaging/chapter4_strength.html
Group 5: Training for Power
Group members: Daniel Schuette, Luke Wasowski, Bobby Ruhaak
Exercise Program:
Leg Extensions
Lateral Raises
Front Squat
Shrugs
Military Press
Skull Crushers
Bench Press
Quads
Shoulders
Hamstrings, Quads, Glutes,
Calves, Core
Trapezius
Deltoids
Triceps
Chest and Triceps
Heavy
Heavy
Whatever is appropriate for the person.
50-75% of body weight
Whatever is appropriate for the person.
Roughly 50 lbs
Varies by person
3
3
3
3
3
3
3
10
10
6-8
10
8-10
10
8-10
Make sure you stretch before doing this heavy lift
Don't swing your arms; come to a complete stop with your arms after every repetition
Grasp barbell from rack or clean barbell from floor with overhand open grip, slightly wider than shoulder width. Position chest high with the back arched. Place bar in front of neck or upper chest with elbows placed forward as high as possible. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight.
Grip about shoulder with apart with an overhand grip on the bar. Elevate shoulders as high as possible. Lower.
Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Press bar until arms are extended overhead. Lower to front of neck.
Grasp curl bar with hands roughly 4 inches apart. Lie on back and hold bar straight above chest. Bending at the elbows, lower bar until hands reach your forehead. Extend back up to original position. For safety always use a spotter.
Lie firmly on bench with feet flat on floor. Grasp bar slightly wider than shoulder width. Lift bar and lower to chest slightly below nipples. Push bar back up while exhaling until arms fully extended. For safety make sure to keep feet on floor, don't bend your back, and always use a spotter.
Related links: http://www.athleticadvisor.com/Weight_Room/bench_press.htm
Group 6: Free Weights
Group members: Kelly Jansen, Jeff Jones, Lindsay Vickers, Elisabeth Shaffer, John Swengel & Lee Carr
Exercise Program:
Glutes
Hamstrings
Shoulders
Back
Glutes
Hamstrings
Obliques
Shoulders
20 (Guys)
pounds
Chest
Biceps
Biceps
15 (Guys)
pounds
Keep arms level with shoulders
30 (Guys)
pounds
Keep elbows tucked in; Don't over-extend
30 (Guys)
pounds
To increase difficulty: Do curls sitting in a chair
20 (Guys)
pounds
Esp Deltoids
20 (Guys)
pounds
lock elbows.
20 (Guys)
pounds
Shoulders
30 (Guys)
pounds
Increase weight
25 (Guys)
pounds
Pull shoulders up as high as possible
Related links: ACSM Brochure Selecting and Effectively Using Free Weights (Click Hyperlink at Top), Fitness exercises - free hand weights
Here's a large list of dumbbell exercises you can do at home.
Group 7: Stability Ball
Group members: Brittany Hocking, Kelli Casey, Mike Hart, Pat Brayfield, Jordan Koziel
Exercise Program:
- Pacing the stability ball against the wall.
-Lean back into the ball with it positioned in the middle of your back.
-Position your fee about shoulder distance apart.
-Draw in your core and drop hips straight down until your hips knees and ankles are at a 90 degree angle
-In one motion, fully extend your upper body reaching your arms straight out over your head with your hands in a neutral position for at least 1-3 seconds.
-Place the ball under your heels with your legs fully extended.
-Pull the ball in with your heels as you do this you should raise your hips (all in a continous motion), making sure to contract your gluts.
While sitting on the stability ball, feet flat on the ground, life the weight into a bicep curl.
- Your hands should be shoulder distance apart.
-Place your feet on the ball
- Lower your chest to the floor
-When your chesst is close to the floor push yourself back up.
To increase or decrease the difficulty of this exercise you can change the position of your feet on the ball. Changing which part of the ball is resting on the ball.
-Put your hands either across your chest or on behind your head.
-Draw in your core, with your glutes contracted.
-Lower under control and repeat.
The more surface of your back is on the ball at the top position the easier the motion is.
-Your feet should be fully extended behind you.
-Put your hands behind your head.
-Slowly extend your shoulders up towards the ceiling.
-Make sure you maintain a drawn in core.
Related links:How to do a correct abdominal crunch with the stability ball
Group 8: Endurance Athletes
Group members: Beth Harroun, Anne Simpson, Kalli Monestero, Emily Hinderer
Exercise Program:
Chest, Shoulders, Biceps
subsituted.
Safety - Keep your back straight and have a good form when you complete
the push-up.
Related links: http://www.youtube.com/watch?v=m3gHqhgwKQ0 This link gives a video discription of a burpie and how to properly preform it.