Fit4Me Program

Level A10 Day 1

Upper Body Flexibility

Standing Biceps Stretch

 

Stand with your back to a door frame
Hold one hand on the door frame with the elbow straight and thumb pointing down
Slowly attempt to roll the biceps muscle upward, feeling a controlled stretch for 10 seconds
Relax and repeat the movement five times with each arm.

Alternate Exercise: Seated Biceps Stretch

 

Medial Shoulder Stretch

 

Sit on the end of a bench or narrow chair with your arms in between your thighs, and your hands flat on the bench with your fingers pointed out towards either side.
Lower your body and lean towards one side.
Hold the stretch for 10 seconds at a position where a mild pull in the shoulder is felt.
Relax and repeat the movement five times with each shoulder.

Alternate Exercise: Standing Chest Stretch

 

Wrist Waves

 

Rest your forearm on a table with your hand over the edge.
Keep your fingers relaxed and bend your wrist up and down three times.
Rest and repeat the movement 10 times with each wrist.

Alternate Exercise: Wrist Extensor Stretch

 

Lying Front Deltoid Stretch

 

Begin the exercise sitting on the ground.
Lean back and place your hands flat on the floor behind your body slightly wider than shoulder width apart, with fingers pointing away from your body.
Slowly move your hips away from your hands.
Hold the stretch for 15 seconds, then return to the starting position.
Repeat the stretch 3 times.

Alternate Exercise: Medial Shoulder Stretch

 

Lower Body Strength

Hamstring Curl with Tubing

 

Tie the tubing around both ankles leaving approximately a one or two inch space in-between.
Lie on your stomach, resting your chin on your hands.
Curl one leg up towards your buttocks while simultaneously pressing your opposite leg to the ground, then slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: Hamstring Curls

 

Heel Raises with Tubing

 

Stand with both feet shoulder width apart.
Tubing should be placed under the toes and held tight in both hands to increase resistance.
Raise both heels off the floor to maximum height, hold the position for 5 seconds, then return to the ground.
Repeat the movement 10 times.

Alternate Exercise: Heel Raises

 

Ankle Inversion with Tubing

 

Sit in a chair with knees bent to 90 degrees, close to a table or other solid object.
Attach one end of the tubing to a table leg at floor level and the other end to the front of the foot closest to the table.
Without moving your knee, turn your ankle so that the foot faces in and towards the opposite foot, and slowly return.
Repeat the movement 10 times with each ankle.

Alternate Exercise: Isometric Ankle Inversions

 

Hip Abduction with Tubing

 

Stand with both feet shoulder width apart.
Attach one end of the tubing to a table leg at floor level, and the other end to the ankle of the foot furthest away from the table.
Pull your leg outwards away from the opposite leg, and slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: Side Lunges

 

Once you have completed the exercises, open your Fit4Me Calendar and check off the corresponding date.

Good work!