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Road Warrior Exercises. Exercise Tube 2 Tube Resistance Beginner (thin tube) = Light resistance Intermediate (medium tube) = Moderate resistance Experienced.

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Presentation on theme: "Road Warrior Exercises. Exercise Tube 2 Tube Resistance Beginner (thin tube) = Light resistance Intermediate (medium tube) = Moderate resistance Experienced."— Presentation transcript:

1 Road Warrior Exercises

2 Exercise Tube 2 Tube Resistance Beginner (thin tube) = Light resistance Intermediate (medium tube) = Moderate resistance Experienced (thick tube) = Heavy resistance Foot Positioning Medium Wide Staggered

3 Exercise Tube Safety Consult your medical provider before using if you have medical concerns. Maintain neutral body posture for all exercises: contract abs, relax shoulders down and slightly back. Keep knees slightly bent. Avoid exposing the tubing to rough or abrasive surfaces. Check tubes for excessive wear; discard worn or cracked tubes. Move in a slow and controlled manner, breathing with each exercise. Warm up the body by mimicking all exercises without the tube. Begin with 8 – 10 repetitions for each exercise. Graduate to a higher tube resistance when you can easily perform 10 repetitions. If unable to safely perform 8 repetitions, use a lower tension tube or a narrower foot stance to decrease resistance. Increase resistance by widening foot stance. 3

4 Road Warrior Exercises 4 Start: Stand in a medium stance. Position arms in a bicep curl and turn palms away from body letting tubing rest behind elbows. Finish: Step sideways with one foot keeping the other foot anchored on floor. Return foot to starting position. Alternate side stepping to work both sides of hips. Start: Stand in a medium stance with tubing anchored under both feet. Position arms in a bicep curl and turn palms away from body letting tubing rest behind elbows. Finish: Bend knees and lower body to semi-squat keeping knees from extending beyond toes. Keep shoulder blades squeezed together, head and chest lifted. Straighten legs upward returning to start position slowly. Squat Start: Stand in a staggered stance and position forward foot on tubing and the other slightly behind body. Grasp handles and position at shoulder height in front of body, palms facing outward. Finish: Take a drop step back and land on ball of foot. Bend knees and lower to form up to a 90 degree angle with each leg. Squeeze shoulder blades together, head and chest lifted. Forward knee should not extend beyond toes. Push up to start position and repeat. Lunge Start: Stand in a medium stance. Grasp handles and position hands at side of body. Finish: Keep wrists neutral and firm, raise both arms up and away from sides of body no farther than shoulder height. Return arms to starting position slowly. Side Raise Side Step

5 Road Warrior Exercises 5 5 Start: Stand in a staggered stance with tubing anchored under forward foot. Lean slightly forward over front foot with arms down at sides. Finish: Pull elbows back bringing hands to belt line while squeezing shoulder blades together. Return to starting position slowly Narrow Lat Row Start: Stand in staggered stance with tubing anchored under forward foot. Lean slightly forward over front foot with arms down at sides. Finish: Pull elbows upward and away from body while squeezing shoulder blades together. Return to starting position slowly. Wide Lat Row Start: Stand in medium stance. Anchor tubing under opposite foot of working arm. Hold tubing with extended arm in front of the body at midline with palm facing down. Finish: Keep wrist firm and pull up in a diagonal pattern rotating thumb up. Return to starting position slowly. Diagonal Shoulder Glide Start: Stand in a medium stance. Hold tubing shoulder distance apart, thumbs up, elbows bent at 90 degrees and anchored to torso. Finish: Rotate arms outward while keeping upper arms anchored against sides. Return to starting position slowly. Shoulder Rotation

6 Road Warrior Exercises 6 Start: Stand in a medium stance (narrowing stance reduces tube resistance). Wrap tubing around hands holding it shoulder distance apart with thumbs up. Finish: Pull arms apart and back squeezing shoulder blades together. Return to starting position slowly. Start: Stand in medium or wide stance. Grasp handles and place hands at sides of body with palms facing up. Finish: Bend elbows and curl arms up in front of body. Keep wrists neutral and firm and elbows at sides. Return arms to starting position slowly. Arm Curl Start: Stand in a narrow or medium stance. Place tubing under one foot or both feet. Arms raised and elbows bent at 90 degrees with palms facing each other. Finish: Press arms straight up extending overhead. Return to starting position slowly. Shoulder Press - Two Arms Start: Stand in a medium stance and anchor tubing under right foot. Reach right arm overhead and bend elbow at 90 degree angle. Keep palm facing up with neutral and firm wrist. Finish: Press right forearm up keeping elbow stationary. Return to starting position slowly. Repeat sequence using left leg and arm. Triceps Press Reverse Fly

7 Safe and Effective Stretches 7 Head Rotation Stretch – turn your head as far as comfortable as if looking over your shoulder. Ear-to-shoulder Neck Stretch – keeping shoulders relaxed, gently tilt your ear towards your shoulder. Side Stretch – reach up towards the ceiling; easily performed while sitting in your airline seat. Biceps Stretch - Bring your arms behind your hips and rotate thumbs up and in. Triceps Stretch – Bring one arm up close to your ear, bend elbow so hand touches upper back. Use other hand to gently press elbow back and in. Shoulder Shrug – Lift shoulders up towards ears, gently lower back down to relaxed position.

8 Safe and Effective Stretches 8 Ankle Circles – slowly rotate your foot in a circle 2-3 times and reverse direction. Upper Back Stretch - Extend your arms in front with elbows bent. Interlace your fingers and gently press forward. Calf/Hip Flexor Stretch – Lunge forward keeping front knee over heel and opposite leg straight with toes pointing forward. Back Extension – Place hands at lower back for support and slowly arch back keeping head in neutral posture. Hamstring Stretch – Shift weight onto one leg with knee bent, extend opposite leg in front with toes up. Support upper body with hands on thighs. Shoulder Retraction – Keeping shoulders relaxed, gently squeeze shoulder blades together moving elbows down and in.

9 Health Resources Chevrons Health and Medical Services: Corporate Health and Medical Services contacts: International SOS 24-hour worldwide medical assistance and emergency evacuation services for Chevron business travelers: (Chevrons member account = 1CMA1055) Personal Health Manager by WebMD online, personalized health information that includes your health profile, a library of health information, and Health Record, a simple way to track your personal health information: Chevron Travel Safety website - provides a wide range of information, including a travel checklist and other information related to security, logistics, and travel health: 9

10 © 2010 Chevron Get Started or Learn More 10 Internet: hr2.chevron.com/cardio Phone: CTN:


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