Fit4Me Program

Level A12 Day 5

Upper Body Strength

Horizontal Arm Pull with Tubing

 

This exercise can be performed either standing or seated.
Place the tubing on your back across the shoulder blades.
Hold each end of the tubing with your arms extended out to the side at about shoulder level, palms facing forward.
Pull your arms forward along the horizontal plane, hold, and slowly return.
Rest and repeat the movement 10 times.

Alternate Exercise: Internal Rotation with Tubing

 

Horizontal Triceps Press with Tubing

 

This exercise can be performed either standing or seated.
Wrap one end of the tubing around your hand and place that hand on your chest.
Hold the other end of the tubing with your free hand and raise that elbow just below shoulder level.
Extend that arm forward and away from the body, hold, and slowly return.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Triceps Extension with Tubing

Rhomboid Strengthening with Tubing

 

Begin the exercise lying on your stomach with the tubing stabilized underneath your hips.
Grasp the tubing and with a straight arm, attempt to pull it away from the ground.
Return slowly and repeat the movement 10 times with each arm.

Alternate Exercise: Wall Circles with Fitness Ball

 

Weighted Wrist Rotations

 

Sit in a chair with one elbow bent to 90° and the hand holding a hammer or other fairly heavy object.
Rotate the wrist so that the palm of the hand is facing upwards and hold the position for two seconds.
Rotate the wrist in the opposite direction so that the palm of the hand is facing downwards.
Again, hold that position for two seconds.
Repeat the movement 10 times with each arm.

Alternate Exercise: Forearm Rotations

 

Lower Body Flexibility

Assisted Groin Stretch

 

Sit on the floor with your heels touching each other and knees spread wide apart.
Keep your back straight and place your elbows on the inner aspect of the knees.
Slowly push your knees outward toward the floor, holding the stretch for 10 seconds.
Rest and repeat the movement three times.

Alternate Exercise: Passive Groin Stretch

 

Hip and Gluteal Stretch

 

Lie on a table and allow both legs to hang over the edge at the knees.
Bend one knee towards your chest and interlock your fingers behind the knee.
Bring your knee to your chest and keep the opposite leg hanging over the edge.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Gluteal Stretch

 

Wall Hamstring Stretch

 

Lie on your back in front of a doorway with your hips in front of the door frame.
Raise one leg and rest it against the wall with the knee extended.
Keeping your bottom leg on the floor, move your hips closer to the door frame until you feel a good stretch in the raised leg.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Floor Hamstring Stretch

 

Shin Stretch

 

Begin the exercise kneeling on your hands and knees.
Have your toes pointing directly away from your body.
Bring your hands off the ground and slowly arch your body backwards, feeling a stretch in the front of the shins.
Hold the stretch for 10 seconds, rest and repeat the movement three times.

Alternate Exercise: Ankle Stretch

 

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

Good work!