Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
28 Cards in this Set
- Front
- Back
A: Shoulder Shrug |
In a sitting position, move your shoulders up and down in a shrugging motion. |
|
B: Neck Rolls |
In a sitting position, move your head side to side. Don't go in complete circles, as rolling your head back can pinch nerves. |
|
C: The Roll Up |
Start in a sitting position. Stretch down to touch your toes, then moving on vertebrae at a time, roll down till you're laying flat on the ground. Stretch your hands above your head, then roll back up one vertebrae at a time. |
|
D: The Saw |
Start in a sitting position with your legs shoulder width apart. Bring your left hand to your right foot and your right hand back at the same time. Rotate your body in a sawing motion. Look back at your hand for a better stretch. |
|
Balance on 1 leg
|
Start standing. Pick a leg to start on -- your going to lift the other one slightly off the ground so you’re balancing on one leg. Once you find your center. You are sure. To win.
|
|
Plank with rotation
|
Get in plank position -- twist your body as you lift one arm up in the air. Try to keep your hips steady -- don’t tilt down as you move your arm up.
|
|
Plank arm raises
|
Stay in plank position -- lift one arm forward and out as far as you can. Try not to lift your bottom up while doing this -- stay in a straight position. Keep your core engaged during this.
|
|
Calf Raises
|
Stand on the edge (of glory) and move your heels up and down with control. Try to to let your heels drop the base.
|
|
Triangle Crunch
|
Start on your knee then move to the side. Let your foot/toes rest gently on the ground and hand on the side of your head. Bring Your leg up till it’s a little more than parallel and bring your elbow/head up towards your core.
|
|
Bridge Taps
|
Bring your hips up until you are are in a straight line. Then twist your right arm over to the left side, above your shoulder. Make sure you twist with your core and not just your arms/shoulders.
|
|
Back Kicks
|
Start on your hands and knees. Bring one leg into your chest, then kick it out straight. Make sure that you keep your leg straight when extended. Keep doing the same leg then switch.
|
|
Air Bike Crunches
|
Lay on your back -- start in table top -- touch your elbow to your opposite knee, while the other is straight. Keep your spine imprinted and core engaged.
|
|
Side to Side Chops
|
With your hands together, start with a swing to the right. Keep your arms straight as you do this and rotate your body with your core. Then, Swing to the left, pause, and swing back to the right, pauses, swing to the left, ect.
|
|
Hammer Chops
|
Start with standing with your legs at shoulder width then do a side lung and bring your arms down towards your ankles. Keep your arms straight and clasped together. Then you’ll jump up and over to a lung on the other side. Bring your arms down and over again, then repeat on the other side.
|
|
Climber Taps
|
Start in push-up/plank position. From there, bring your right hand down towards your core and your left leg up. Touch your hand to your ankle. This is a speed/balance exercise, so the faster you can go, while still doing it right, the better.
|
|
Push Ups
|
Start with your hands placed on the mat and your legs out behind you -- keeping your body in a straight line. Lower yourself to the ground as low as you can and go back up. If too hard, put your knees on the ground but remember to still keep your body in a straight line. Keep your core engaged.
|
|
Plank
|
Start with your arms on the mat, if too hard go to your forearms -- raise yourself up and hold. Keep your body straight -- make sure your hips don’t fall during this exercise.
|
|
Sit Up w/ Punch
|
These are like normal sit ups, but when you reach your peak, punch once with both arms.
|
|
Squats
|
Start in standing position. Have you legs about shoulder length apart, keeping your back straight, squat down til your legs are at 90 degrees, and come back up.
|
|
Patriotic Pull
|
This is a partner activity. You start standing and holding hands. Next you both lean back until you are forming a ‘V’ with your body. Next you *will* squat down until your arms are parallel with the floor.
|
|
Butt Ups
|
Go into tabletop position, making sure that your spine is imprinted and core engaged. Next, you’ll roll back onto your shoulders and put your legs straight into the air. Then come back down slowly and controlled back into tabletop. Try to do this with your core and not momentum from rolling.
|
|
Jump Knee Tucks
|
This one is kind of like a reverse squat. You’re going to start standing up with your legs shoulder width apart. Then bend down a little bit, not all the way into a squat, and jump up as high as you can. While you jump, you want to bring your thighs up parallel to the ground and close to you core.
|
|
Leg Circles
|
Start by laying on your back with legs up at a 90˚ angle with your body. Make sure your spin is imprinted and core is engaged. Then you’ll go in a circle with your legs, going as far over without your hips coming off the ground and as far down you can without your spine becoming unimprinted.
|
|
Lizard |
Keep your leg out straight behind you and bring your other leg up by your arms. |
|
Standing Split |
Bend down until your hands are on the floor, trying to get as close to your feet as possible. Take one leg and raise it as straight up as it can go like a split in the air. |
|
Tip-over Tuck |
Grab your hands behind your back and lift up towards the ceiling. Bend down as far as you can go and try bringing your hands upward even more while doing so. |
|
Grab Big Toe |
Start standing up and raise your leg until you can grab your food with your hand or start by grabbing your food and slowly raise it out. Keep it at least waist level or go higher if you can. |
|
Sunrise |
Raise your heels off the ground while lifting your arms above your head. Slowly roll down and walk it out till you are in push up position. You can then slowly walk yourself back up and repeat. |
