Fit4Me Program

Level A11 Day 1

Upper Body Flexibility

Upper Back Stretch

 

Sit on the ground with your knees slightly bent and your upper body resting on your thighs.
Hug your thighs so that your elbows are under your knees and your hands are grasping your thighs.
Lean forward and pull back against your thighs; ensure that your feet remain on the floor.
Hold the stretch for 10 seconds, relax and repeat the movement five times.

Alternate Exercise: Shoulder Stretch

 

Seated Biceps Stretch

 

Begin the exercise while seated in a chair beside a table.
While resting one elbow on the table and bending the elbow to 90 degrees, grasp the wrist of that arm with the opposite hand.
Flex your bicep while your opposite hand simultaneously pushes your arm towards the table.
Once your arm is fully extended, return the elbow to a bent position.
Relax and repeat the movement five times with each arm.

Alternate Exercise: Standing Biceps Stretch

 

Shoulder Extension Stretch

 

In a sitting or standing position, cross one wrist over the other and interlock your hands.
Position your hands behind your head.
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.

Alternate Exercise: Shoulder Stretch

 

Wrist Extensor Stretch

 

Begin the exercise kneeling on your hands and knees.
Flex your wrists and place the back of your hands against the floor with your fingers pointing toward your knees.
Lean against the floor through your wrists, holding the stretch for 10 seconds.
Relax and repeat the movement five times.

Alternate Exercise: Wrist Waves

 

Lower Body Strength

Ankle Extension with Tubing

 

Sit on the floor with both legs extended.
Tie one end of the tubing around the forefoot of one foot, and the other end to a table leg or solid object.
Beginning with your foot pointed forward, pull your foot towards your body, and slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: One Leg Toe Raise

 

Thigh Lift with Tubing

 

Sit in a chair with knees bent to 90 degrees.
Tie the tubing around the legs just above the knees.
Lift one knee straight up towards your chest, hold the position for 5 seconds and slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: Straight Leg Raise

 

Leg Press with Tubing

 

Sit on the floor with your legs extended out in front of you.
Hold each end of the tubing with your palms facing each other and loop the tubing under one foot.
Bend that knee to 90 degrees as a starting position and take up the slack.
Extend your leg forward while keeping the back straight, then slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: Isometric Knee Extensions

 

Straight Leg Raise with Tubing

 

Lying on your back, tie a length of tubing around both legs.
Place your hands at your side and bend one knee so that your foot is flat on the floor and holding the tubing in place.
Lift the straight leg off the floor to about 45 degrees and return slowly.
Repeat the movement 10 times with each leg.

Alternate Exercise: Straight Leg Raise

 

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

Good work!