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Signs created by Pug Parris, Ed.D. McMurry University, Abilene, TX for use In fitness workouts Each station is designed for one minute of activity followed.

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Presentation on theme: "Signs created by Pug Parris, Ed.D. McMurry University, Abilene, TX for use In fitness workouts Each station is designed for one minute of activity followed."— Presentation transcript:

1 Signs created by Pug Parris, Ed.D. McMurry University, Abilene, TX for use In fitness workouts Each station is designed for one minute of activity followed by 5-8 seconds to rotate to next activity.

2 ÜReach one arm behind your back at waist and tilt head to opposite side. ÜUse opposite hand to apply gentle pressure. ÜHold 10-20 seconds on each side.

3 ÜHands against the wall. Press belly button forward. ÜToes point straight ahead to wall. ÜPull back heel downward. ÜHold 10-20 seconds with each foot. Press back heel to the floor!

4 ÜGrasp one ankle with opposite hand. ÜInstead of pulling, attempt to straighten the held leg. ÜKeep head up and trunk straight. ÜHold10-20 seconds on each side.

5 ÜSit in chair with feet separated past shoulder width ÜPlace arms to inside of thighs and bring chest down toward the floor. ÜReach back as far as you can with arms.

6 ÜYou are A! ÜYou grasp B’s arms by the wrists and slowly push upward. ÜHold the position at shoulder height.

7 ÜYou are B! ÜPerson A grasps your arms by the wrists and slowly pushes upward. ÜHold the position at shoulder height.

8 ÜKneel behind chair with both hands on the back ÜGradually push your chest downward. ÜHold without bouncing.

9 ÜKeep heel directly under knee of forward leg throughout stretch. ÜLay rear knee down and press hip forward toward heel of front foot. ÜHold for 10-20 with each leg.

10 ÜLie prone on the floor with fingertips under your chin. ÜSlowly press up creating an arch in your back. ÜKeep belly button on floor and relax all muscles from waist down.

11 ÜPlace foot across knee and press knee outward. ÜFor more stretch, pull thigh back to chest. ÜKeep head on floor ÜHold for 10-20 with each leg.

12 ÜHook towel over instep of one foot. ÜLay head back and gently try to straighten this leg. ÜHold 10-20 seconds on each leg.

13 ÜSit with one leg straight. Place other leg on the outside of straight knee. ÜPlace opposite elbow on the outside of knee to rotate body. Keep chin up. ÜHold 10-20 seconds on each side.

14 ÜGently raise one leg, holding behind knee. ÜAttempt to straighten the leg while applying gentle pressure. ÜHold 10-20 seconds on each leg.

15 ÜSit with one foot against the wall; hands are clasped behind back. ÜPress the heel downward, then relax. ÜBend forward from hips, keeping lower back as straight as possible. ÜRepeat with other leg.

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17 Sit with butt, back, head against the wall. Feet on box. Extend arms as if diving. Gently press silver metal bar forward. Hold the farthest point for 3 seconds.

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20 Put band around ankles & balance on the leg by wall.Put band around ankles & balance on the leg by wall. Keep your outside leg straight and lift it until band is tight.Keep your outside leg straight and lift it until band is tight. Gently “pulse” band for entire time.Gently “pulse” band for entire time.

21 Turn around!Turn around! Repeat with other leg!Repeat with other leg!

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23 Stand on center of tube, holding arms straight to thighs with palms out.Stand on center of tube, holding arms straight to thighs with palms out. Slowly curl arms up to shoulders--palms to shoulders.Slowly curl arms up to shoulders--palms to shoulders. Lower very slowly back to thighs.Lower very slowly back to thighs.

24 Hook band around one ankle & arch of supporting foot.Hook band around one ankle & arch of supporting foot. Hold onto chair.Hold onto chair. Raise foot until band is taut.Raise foot until band is taut. Keep knees together.Keep knees together. Slowly “pulse” banded foot back toward buttocks.Slowly “pulse” banded foot back toward buttocks.

25 Change band to other foot.Change band to other foot. Continue with hamstring curls.Continue with hamstring curls.

26 Right foot stands firmly on lower 1/3 of tube, holding tube in right hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.)Right foot stands firmly on lower 1/3 of tube, holding tube in right hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.) Slowly straighten right arm to overhead position.Slowly straighten right arm to overhead position. Very slowly return to start. Repeat.Very slowly return to start. Repeat.

27 Stand firmly on lower 1/3 of tube with left foot, holding tube in left hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.)Stand firmly on lower 1/3 of tube with left foot, holding tube in left hand, arm bent, elbow up, hand behind head. (The tube runs up the middle of your butt! Tee hee.) Slowly straighten left arm to overhead position.Slowly straighten left arm to overhead position. Very slowly return to start. Repeat.Very slowly return to start. Repeat.

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29 Start standing tall with feet together.Start standing tall with feet together. Take a step forward with the right foot, touching left knee to floor.Take a step forward with the right foot, touching left knee to floor. Knees should be bent only to a 90-degree angle. Keep knee over the heel!Knees should be bent only to a 90-degree angle. Keep knee over the heel! Return to starting position and alternate legs for the duration.Return to starting position and alternate legs for the duration.

30 Lie on back with bent knees and knees tucked to chest, arms at sides.Lie on back with bent knees and knees tucked to chest, arms at sides. Using abdominals, raise hips off the floor.Using abdominals, raise hips off the floor. Knees do not go past shoulders as you repeat and repeat.Knees do not go past shoulders as you repeat and repeat.

31 Put band around tops of feet, then pull handles through on insides of feet.Put band around tops of feet, then pull handles through on insides of feet. Hold band tight and slowly plantar flex and dorsi flex the feet.Hold band tight and slowly plantar flex and dorsi flex the feet.

32 Lay on side with top foot on chair.Lay on side with top foot on chair. Raise lower leg to join top leg.Raise lower leg to join top leg. Return lower leg to floor.Return lower leg to floor. Do 15-20 on each side.Do 15-20 on each side.

33 Extend legs out on the floor with dynaband under arches.Extend legs out on the floor with dynaband under arches. Bend elbows to pull hands up to chest level.Bend elbows to pull hands up to chest level. Slowly return to starting position.Slowly return to starting position.

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35 Hold bar at chin level.Hold bar at chin level. Step forward on right foot, extend arms overhead.Step forward on right foot, extend arms overhead. Slowly return to starting position.Slowly return to starting position. Repeat for duration, alternating legs.Repeat for duration, alternating legs.

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37 Tuck chin to chest and raise shoulders from floor. This is starting position.Tuck chin to chest and raise shoulders from floor. This is starting position. Extend both arms to one side and raise shoulders 4-6 inches.Extend both arms to one side and raise shoulders 4-6 inches. Return to starting position.Return to starting position. Alternate side to side.Alternate side to side.

38 Hold tube behind head with palms to front.Hold tube behind head with palms to front. As you bend knees, extend arms to sides.As you bend knees, extend arms to sides. As you stand up, slowly bring arms back to starting position.As you stand up, slowly bring arms back to starting position.

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40 Lie flat with ball between ankles.Lie flat with ball between ankles. Raise legs straight overhead. Bring both hands up to hold ball.Raise legs straight overhead. Bring both hands up to hold ball. Lay down flat again, but take ball to floor behind head.Lay down flat again, but take ball to floor behind head. Raise legs and arms up again and place ball between ankles.Raise legs and arms up again and place ball between ankles. Lower feet/arms to floor.Lower feet/arms to floor. Repeat. Repeat. Repeat.Repeat. Repeat. Repeat.

41 Put boxer band behind back and under arms.Put boxer band behind back and under arms. Show us your punches!Show us your punches! Don’t forget footwork.Don’t forget footwork.

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44 Up with foot in middle of box. Lift Knee of opposite leg. Down with one foot. Down with the other foot. Alternate lead legs.

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48 Up with foot in middle of box. Lift Knee of opposite leg. Down with one foot. Down with the other foot. Alternate lead legs.

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51  Hold bar with both hands, lightly gripping the gold bands.  Continue walking for the duration.  After :30-:45, look at your rate.

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53 Leg Curl Lie on the floor with your legs outstretched and your feet and calves on the ball. Place your hands on the floor by your side. Press your heels down firmly into the ball, bend your knees and roll the ball in toward your buttocks untill your feet are flat on the ball. Pause and slowly return to start 1. 2.

54 Hip Extension Lie with your back on the floor, arms by your side and your knees bent on top of the ball. Lift your hips off the floor until your back is straight. Pause and return to the start. Use your arms to assist in balance. Do not arch your back 1. 2.

55 Heel Raises Sit on the top of the ball with feet flat on the floor, hips width apart. Lean your torso forward with your elbows on our knees and lift your ankles while lifting your heels as high as you can. Pause and lower. Keep your weight forward and evenly distributed across the balls of your feet. 1. 2.

56 þStand with “soft knees” þHold ball horizontally at chest. þSlowly twist ball from one side to the other.


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