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    Excercises

    Uploaded by

    Jin morareng
    This document provides instructions for warm-up and cool-down exercises. The warm-up includes jumping jacks, standing knee hugs, and butt kicks. The cool-down includes a standing forward bend, adductor stretch sitting, and triceps stretch. Each exercise is described in 1-2 sentences explaining the starting position and movement.

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    Excercises

    Uploaded by

    Jin morareng
    57 views3 pages
    This document provides instructions for warm-up and cool-down exercises. The warm-up includes jumping jacks, standing knee hugs, and butt kicks. The cool-down includes a standing forward bend, adductor stretch sitting, and triceps stretch. Each exercise is described in 1-2 sentences explaining the starting position and movement.

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    This document provides instructions for warm-up and cool-down exercises. The warm-up includes jumping jacks, standing knee hugs, and butt kicks. The cool-down includes a standing forward bend, adductor stretch sitting, and triceps stretch. Each exercise is described in 1-2 sentences explaining the starting position and movement.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    57 views3 pages

    Excercises

    Uploaded by

    Jin morareng
    This document provides instructions for warm-up and cool-down exercises. The warm-up includes jumping jacks, standing knee hugs, and butt kicks. The cool-down includes a standing forward bend, adductor stretch sitting, and triceps stretch. Each exercise is described in 1-2 sentences explaining the starting position and movement.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Warm-up Excerise

    Jumping Jacks Standing Knee Hugs Butt Kicks


    Stand upright with your legs Stand tall and alternate Start standing tall and bring
    together, arms at your sides. pulling one knee at a time to one heel off the floor
    your chest, and hold the hug towards your butt.
    Bend your knees slightly, for a few seconds before
    and jump into the air. switching legs. The opposite hand comes up
    towards you shoulder like
    As you jump, spread your Repeat for 30 to 60 seconds running arms, then switch to
    legs to be about shoulder- the other side
    width apart. Stretch your
    arms out and over your head.

    Jump back to starting


    position.

    Repeat

    Cool Down Exercise


    Standing Forward Bend Adductor Stretch Sitting Triceps Stretch
    From a standing position, Sit on the floor with your Stand with your back straight
    slowly hinge at your hips to knees apart and the bottom of and your feet shoulder-width
    bend forward. your feet together. apart. You can do this stretch
    sitting down if you are not
    Lengthen your spine, and Keep your chest up and
    steady on your feet.
    allow your head to fall heavy you’re back straight.
    toward the floor, keeping a Bring your left elbow straight
    slight bend in your knees. Bend forward at the hips
    up while bending your arm.
    while accentuating your
    Place your hands on the floor, lumbar lordosis Grab your left elbow with your
    hold opposite elbows in front right hand, and pull your left
    of or behind your thighs, or Apply gentle pressure to
    elbow toward your head with
    interlace your hands behind your knees pushing them
    light pressure. If you are more
    your back. toward the floor.
    flexible, you may pull your
    Relax and hold this for the arm slightly behind your head.
    Hold this position for 30
    appropriate time You will feel the stretch along
    seconds.
    the back of your arm.

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