Fit4Me Program

Level A15 Day 1

Upper Body Flexibility

Towel Triceps Stretch

 

In a standing position, place one arm behind your back and bring it upwards as far as possible
Grasp a towel in your other hand, raise your arm over your head and bend your elbow
Grasp the other end of the towel with your lower hand and pull downwards.
Hold the stretch for 10 seconds at a position where a mild pull in the upper shoulder is felt.
Relax and repeat the movement five times with each arm.

Alternate Exercise: Triceps Stretch

 

Chest Corner Stretch

 

Stand in a corner with elbows bent and hands just above shoulder level, and feet several inches away from the corner.
Lean forward until a comfortable stretch is felt across chest.
Hold the stretch for 10 seconds at a position where a mild pull in the chest is felt.
Relax and repeat the movement five times.

Alternate Exercise: Standing Chest Stretch

 

Sitting Arm Pull

 

Begin the exercise in a sitting position, with your arms at your side.
Interlock your fingers behind your back, palms facing away from your back.
Slowly straighten your elbows, moving your shoulders backwards as far as possible.
Hold the stretch for 10 seconds, then return the hands close to your back.
Repeat the movement 10 times.

Alternate Exercise: Medial Shoulder Stretch

 

Overhead Wrist Extensions

Begin in a seated position with your fingers interlocked.
Turn your palms toward the ceiling, lifting them over your head and gently straightening your elbows.
Hold that position for five seconds, then return the hands to your lap.
Repeat the movement 10 times.

Alternate Exercise: Wrist Extensor Stretch

 

Lower Body Strength

Seated Groin Squeeze

 

Sit in a chair with your knees bent to 90 degrees.
Place your arms in between your legs with your hands in a fist position together.
Attempt to squeeze the legs together, holding the contraction for 5 seconds.
Rest and repeat the movement 10 times.

Alternate Exercise: Ball Squeeze

 

Standing Hamstring Curls

 

Stand with both feet shoulder width apart just in front of a door or wall.
With one foot, place your heel directly onto the wall and attempt to push into the wall.
Hold the contraction for 5 seconds, then relax.
Repeat the movement 10 times with both legs.

Alternate Exercise: Hamstring Curls

 

Heel Raises

 

Stand with both feet shoulder width apart.
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: Stair Heel Raises

 

Isometric Wall Sit

 

Stand with your feet shoulder width apart, and your back against a wall.
Keeping your back flat against the wall, bend your legs to a squat position with your knees kept at a 90 degree angle.
Hold the position as long as you can until you feel fatigue in the thigh muscles.

Alternate Exercise: Seated Groin Squeeze

 

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

Good work!