PERSONAL EXERCISES PROGRAM - STRENGTH & FLEXIBILITY Seagull Physical Exercise module Hometrainer-5 minutes Use hometrainer for warming up. 2 Harvard steptest-§ minutes Step up and down ana platform ata height of about 45 em. at arate of 30 steps per minute 3 Upper Torso - 3 times 20 seconds Lay down on your backand stretch your torso. Back mobilization and stretch-3 times 20 seconds (On all fours tilt your pelvis backwards, pushing your back upwards, keeping your back hollow. 5 Front thigh (standing) -3 times 20 seconds muscles on the front of the upper leg (quadriceps) 6 Calf (stretched) -3 times 20 seconds Place your hands against a wall, bend your front leq keeping your leg behind stretched. y Triceps dips - 20 times -3 repeats Pull yourself up from the edge of a chair or step. 8 Straight crunch -20 times - 3 repeats Lay on back feet on the ground, knees bent at 90 degrees arms crossed over your chest 9 Lunge steps -20 times -3 repeats left and right Large steps that strengthen your leg musclesPERSONAL EXERCISES PROGRAM - STRENGTH & FLEXIBILITY Seagull Physical Exercise module 6 Hometrainer- 5 minutes Use hometrainer for warming up. ‘Skating jumps - 5 minutes Bend yourlegs with your arms on your back and jump side-to-side. Shoulders -3 times 20 seconds Put your arm on your chest, grab your forearm with the other arm and pull Back upper leg (sitting) - 3 times 20 seconds Sit with one leg straightened, Send forwards, keeping your backas straight 2s possible, Bend sidewards -3 times 20 seconds Stand feet apart, Raise one arm and stretch over your head and bend your torso sideways. Back thigh (standing) -20 times -3 repeats Place one leg on a raised surface and lean forward from the hips: Inner upper leg (standing) - 20 times -3 repeats Stand legs spread and bend your right lag and your torso towards the straightened leg, Push ups -20 times - 3 repeats Push yourself up while keeping your Lay down on the floor with a straight body Superman/supervroman - 20 times - repeats Layon your stomach, raise one arm and legPERSONAL EXERCISES PROGRAM - STRENGTH & FLEXIBILITY Seagull Physical Exercise module Hometrainer- 5 minutes Use 2 hometrainer for warming up. Jumping Jacks~5 minutes Jump with your legs spread wide apart bringing your arms horizontally. 3 Upper Torso - 3 times 20 seconds Lay dow ‘on your backand stretch your torso. 4 Back mobilization and stretch= es 20 seconds (On al fours tilt your pelvis backwards, pushing your back upwards, keeping your back hollow. 5 Front thigh (standing) ~3 times 20 seconds Pull the muscles on the front of the upper leg (quadriceps) 6 Calf (stretched) -20 times -3 repeats Place your hands against a wall, bend your front leg keeping yourleg behind stretched. Triceps dips - 20 times -3 repeats Pull yourself up from the edge of a chair or step. 8 Diagonal crunch - 20 times -3 repeats Similar to crunch - mave left am to right knee and vice versa 9 Wall Squats -20 times -3 repeats Back against a wall, thighs horizontal, lower leg vertical, Hands on your legs.PERSONAL EXERCISES PROGRAM - STRENGTH & FLEXIBILITY Seagull Physical Exercise module Hometrainer- 5 minutes Use hometrainer for warming up. Rope Jumping-5 minutes Jump over the rope with your feet slightly apart. Shoulders -3 times 20 seconds Put your arm on your chest, grab your forearm with the other arm and pall Bend sidewards »3 times 20 seconds Stand feet apart, Raise one arm and stretch over your head and bend your torso sideways Back upper leg (sitting) «3 times 20 seconds Sit with one leg straightened, Send forwards, keeping your backas straight as possible Back thigh (standing) - 20 times -3 repeats Place one leg on a raised surface and lean forward from the hips: Inner upper leg (standing) - 20 times -3 repeats Stand legs spread and bend your right leg and your torso towards the straightened leg. Push ups -20 times - 3 repeats Push yourself up while keeping your Lay down on the floor with a straight body Straight crunch -20 times repeats Lay on back feet on the ground, knees bent at 90 degrees arms crossed over your chest.PERSONAL EXERCISES PROGRAM - STRENGTH & FLEXIBILITY Seagull Physical Exercise module Hometrainer- 5 minutes Use 2 hometrainer for warming up. ‘Skating Jumps -5 minutes Bend yourlegs with your arms on your back and jump side-to-side. 3 Upper Torso - 3 times 20 seconds Lay down on your backand stretch your torso. 4 Back mobilization and stretch 3 times 20 seconds (On all fours tilt your pelvis backwards, pushing your back upwards, keeping your back hollow. 5 Front thigh (standing) ~3 times 20 seconds Pull the muscles on the front of the upper leg (quadriceps) 6 Calves (stretched) -20 times -3 repeats Place your hands against a wall, bend your front leg keeping yourleg behind stretched. Triceps dips - 20 times -3 repeats Pull yourself up from the edge of a chair or step. 8 Cycling - 20 times-3 repeats Lay on the ground and make a cycling motion with your legs 9 Squat jumps -20 times - 3 repeats Jump up from a squatting position.PERSONAL EXERCISES PROGRAM - STRENGTH & FLEXIBILITY Seagull Physical Exercise module 6 Hometrainer- 5 minutes Use a hometrainer for warming up. Harvard steptest-§ minutes Step up and down ana platform ata height of about 45cm. at arate of30 steps per minute Shoulders -3 times 20 seconds Put your arm on your chest, grab your forearm with the other arm and pull Bend sidewards -3 times 20 seconds Stand feet apart. Raise one arm and stretch over your head and bend your torso sideways. Back Upper leg (sitting) - 3 times 20 seconds Sit with one leg straightened, Bend forwards, keeping your backas straight as possi Back thigh (standing) - 20 times -3 repeats Place one leg on a raised surface and lean forward from the has. Inner upperleg (standing) - 20 times -3 repeats Stand legs spread and bend your right lag and your torso towards the straightened leg. Push ups -20 times 3 repeats Push yourself up while keeping your Lay down on the floor with a straight body Diagonal Crunch -20 times repeats Similar to crunch - move left atm to right knee and vice versa