11/18/2008Print Date:

11/18/2008

Workout Date:

SHOULDERS - ASSISTED NECK BENDS

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.Movement: Bend your head to your right side, place your right hand on your head and gently pulldown a very short distance. Hold this position for thirty seconds. Repeat as required on other side.

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Weight / LevelReps / TimeSet NameSet 10 0at

ABS - AB WALL STRETCH

Starting Position: Stand with your feet shoulder width apart at arms length away from a wall. Raiseyour arms up above your head and put them against the wall. Movement: Without moving your feetor hands let your pelvis lean in toward the wall. Hold this position for thirty seconds.

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Weight / LevelReps / TimeSet NameSet 10 0at

BICEPS - BICEP WALL STRETCH

Starting Position: Stand facing a wall and place your right palm on the wall at shoulder level with your bicep and right peck touching the wall. Movement: Pull your left shoulder away from the wall. Holdthis position for thirty seconds. Repeat as required on other side.

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Weight / LevelReps / TimeSet NameSet 10 0at

LEGS - CALF WALL STRETCH

Starting Position: Stand facing a wall. Movement: Place your right toes on the wall with your heel onthe floor. Lean your upper body in towards the wall. Hold this position for thirty seconds. Repeat asrequired on other side.

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Weight / LevelReps / TimeSet NameSet 10 0at1

11/18/2008Print Date:

CHEST - DOORWAY CHEST STRETCH

Starting Position: In a doorway place your hands against the doorframe at shoulder height.Movement: Place your right foot into the doorway and bend your knee slightly. Slowly lean into thedoorway. Hold this position for thirty seconds.

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Weight / LevelReps / TimeSet NameSet 10 0at

LEGS - HAMSTRING STRETCH I

Starting Position: Stand next to a support (such as a chair) 1-2 feet off of the ground. Movement:Place your right foot up on the support while keeping a slight bend in your left knee. Place your handson the upper portion of your right thigh and lean forward, keeping your back straight. Hold thisposition for thirty seconds. Repeat as required on other side.

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Weight / LevelReps / TimeSet NameSet 10 0at

SHOULDERS - NECK PULL

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Placeboth hands at the top your neck with your fingers interlocked and thumbs pointing down. Keep your elbows pointed straight ahead. Movement: Exhale and pull your head downward, aiming for your chinto touch your chest. Make sure to keep your back straight. Hold this position for thirty seconds.

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Weight / LevelReps / TimeSet NameSet 10 0at

LEGS - RUNNER'S STRETCH

Starting Position: Stand on an exercise matt and take a large step forward with your right leg.Movement: Lean forward as you bend your right knee to a 90degree angle. Place your hands on your right thigh and keep both heels flat on the floor. Hold this position for thirty seconds. Repeat asrequired on other side.

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Weight / LevelReps / TimeSet NameSet 10 0at

BACK - STANDING LOW BACK STRETCH

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Lean your back against a wall for support. Movement: Raise your right knee upward and pull it toward your chestwith your hands. Hold this position for thirty seconds. Repeat as required on other side.