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:: Home :: Personal Fitness Training :: Home Workout 2

Wall Squat
1) Place flexaball against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.
3) Bending at the hips and knees, lower body until thighs are parallel to the ground. DO NOT allow knees to extend past the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially.

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Shoulder Bridge 2
1. Lie on back with both feet on the floor and back flat on the floor.
2. Press both feet into the floor so that your hips come up off the ground.
3. While maintaining stabilization pick one leg off the disc so that you are stabilizing with just one foot on the disc.
3. Return to the starting position keeping your hips off the ground the entire time and repeat with the other leg

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Spine Twist1
1. Sit in an upright position on the floor and legs flat on the floor
2. Hold your arms out to the side.
Slowly rotate your shoulders and trunk to the left side and then back to the right.
3. Your trunk and shoulders should stay together as one unit. Repeat according to prescribed repetitions.

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Bicycle Kicks
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

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Lateral Leg Raise/Hip Abduction
1. Lay on your right side, resting your upper body weight on your elbow.
Using your hand for balance, lift your left leg upward as high as is comfortably possible.
2. Hold for 5 seconds and slowly lower to starting position.
3. Repeat for the recommended repetitions and repeat with the other leg.

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1- Leg Circles
1. Start by lying on your back and raise one leg towards the ceiling.
2. Allow your leg to fall towards the side.
3. Once your leg reaches the side then bring it back up to the top and let your leg fall toward the other foot.
4. Bring your leg back up and finish by shifting the leg to the other side.
5. Return to the starting position and repeat.

Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

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Standing lateral stretch
1. Start by hanging onto a bar with one hand and raising the other hand above your head.
2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
3. Keeping your body parallel you should feel a stretch on your side.
4. Hold for the prescribed time and repeat with the other side.

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Chest (doorway)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds.
Repeat with the other arm.

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Forearms (standing wrist extension)
Stand with your right arm extended straight out.
Pull back your fingers with the other hand until you feel a stretch in your forearm.
Repeat with other arm.

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Forearms (seated)
Sit on a bench with one leg crossed over the other knee.
Place your right hand on the top outside edge of your thigh.
Push down with the heel of your palm until you feel a stretch.

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Pretzel Twist

1. Sit in upright position.
2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side.
3. Hold for 30-40 seconds and repeat according to directions.
4. Remember to keep hips squared.

Forearms (standing wrist extension 2)
Stand with your right arm extended and your palm facing you with your fingers pointed down.
Take your other hand and pull the back of your fingers towards you until you feel a stretch on the top of your forearm.

Yoga Back Stretch
1. Lie on your side with knees bent and hips, knees and ankles stacked. Stretch the bottom arm straight out and rest top arm on top, palms together.
2. Keeping your hips stacked and abs engaged, draw the top arm across your body with your fingertips trailing the body and out to the other side. Feel a gentle stretch in your back.
3. Draw the arm back in, stretching over the bottom arm and repeat for recommended repetitions then switch sides.

Large Arm Circles
1. Stand straight with your arms out to your sides.
2. Start swinging your arms in a large circles going forward and then back.
3. Repeat for the recommended time and then repeat in the other direction.

Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Horizontal Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.

Shoulder Roll
1. Start by standing with your feet shoulder width apart and standing tall.
2. Lift your shoulders up and roll them backwards and then down and forward.
3. Return to the starting position and repeat for the desired repetitions.

Chest Stretch
1. Stand with arms abducted 90 from side of body. Bend elbows 90.
2. Place your hands behind your head and pull your elbows back until a comfortable stretch is felt in the chest.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - do not hyperextend.


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