Fit4Me Program

Level A10 Day 5

Upper Body Strength

Shoulder Extension with Tubing

 

Sit in a chair with knees flexed at 90 degrees.
Put one end of the tubing under one foot, the other held in the same side hand with palm facing in.
Keeping your arm straight, pull backwards and hold, then slowly return.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Shoulder Blade Touching

 

Incline Chest Press with Tubing

 

Sit in a chair with knees flexed at 90 degrees.
Place the tubing on your back across the shoulder blades.
Hold each end of the tubing beneath each underarm with palms facing each other.
Ensure that the tubing is held snugly against the back.
Extend both arms forward in a 45 degree angle, and slowly return.
Rest and repeat the movement 10 times.

Alternate Exercise: Table Pushups

 

Overhead Press with Tubing

 

Sit in a chair with your knees flexed at 90 degrees with the tubing underneath your buttocks.
Hold each end of the tubing with your hands about shoulder level, palms facing forward.
Extend your arms up over your head, hold, and slowly return.
Rest and repeat the movement 10 times.

Alternate Exercise: Wall Circles with Fitness Ball

 

Seated Shoulder Shrugs with Tubing

 

Sit in a chair with both arms extended out in front of you and attach the tubing to a solid object in front of you.
Hold each end of the tubing and with your elbows straight, attempt to touch your shoulder blades together in the back of your chest, then slowly return.
Rest and repeat the movement 10 times.

Alternate Exercise: Incline Chest Press with Tubing

 

Lower Body Flexibility

Straight Leg Calf Stretch

 

Lean with both hands against a wall with one leg bent and the opposite leg straight.
Keep the rear foot flat on the floor and shift your body forward towards the wall.
Feel the stretch in the upper calf area and hold the position for 10 seconds.
Rest and repeat the movement three times with each leg.

Alternate Exercise: Ankle Stretch

 

Hip Flexor Stretch

 

Kneel on the floor with one knee on the ground and the other bent up to the front.
Keep the front hip bent at 90 degrees and slowly move your hips forward.
Feel the stretch on the front of the rear hip and hold the position for 10 seconds.
Rest and repeat the movement three times with each leg.

Alternate Exercise: Hip and Gluteal Stretch

 

Standing Quadriceps Stretch

 

In a standing position, bend one leg and place your foot behind you resting on a chair or bed. You may want to place a chair in front of you to help with balance.
Keep your thighs close together and your back straight.
Slowly bend the front knee until you feel a stretch in the rear leg quadriceps muscle.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Lying Quadriceps Stretch

 

Gluteal Stretch

 

Lie on your back on the ground, with both legs extended.
Bend one knee up towards your chest and grab it with your opposite hand.
Pull your knee across your body to the floor while keeping your head, shoulders and elbows flat on the floor.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Four Point Gluteal Stretch

 

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

Good work!