Fit4Me Program

Level A16 Day 1

Upper Body Flexibility

Shoulder Stretch


Sit or stand with one arm at shoulder height with the arm flexed across the body
Grasp the elbow with the opposite hand and slowly pull the elbow backward
Hold the stretch for 10 seconds at a position where a mild pull in the shoulder is felt
Repeat the movement five times with each shoulder.

Alternate Exercise: Medial Shoulder Stretch


Door Frame Biceps Stretch


Stand next to a door frame.
Hold one hand on the door frame with the elbow straight and thumb pointing up.
Slowly turn your upper torso towards the opposite shoulder, feeling a controlled stretch.
Hold the stretch for 10 seconds at a position where a mild pull in the biceps muscle is felt.
Relax and repeat the movement five times with each arm.

Alternate Exercise: Standing Biceps Stretch


Forearm Rotations


Begin with your forearm resting on a table, palm down.
Keeping your little finger on the table, turn your hand so the palm faces up.
Return the palm to a downward position and repeat three times.
Rest and repeat the movement 10 times with each hand.

Alternate Exercise: Wrist Flexor Stretch


Victory Shake


Begin the exercise in a sitting position.
Clasp your right hand in your left hand and gently pull your right hand across your chest towards the left shoulder. Try to keep your torso facing forwards.
Hold the position for 5 seconds, then pull the hands across to the other shoulder, again holding the position for five seconds.
Repeat the movement 10 times.

Alternate Exercise: Forearm Rotations


Lower Body strength

Step Ups


Stand with both feet shoulder width apart in front of a stair or low stool.
Place one foot up on the step, lean forward and slowly straighten your knee until you are standing on the stool, and slowly return. Ensure that your knee does not bend past the end of your toes.
Place the weight of your body on your front foot and do not push off of your back foot.
Repeat the movement 10 times, then lead with the other leg.

Alternate Exercise: Ball Squeeze


Side Lunges


Stand with your feet shoulder width apart, and hands on your waist.
Step to the side with one leg and bend your lead knee so that it is 90 degrees.
Return to the starting position by straightening the bent knee and standing straight up again.
Repeat the movement 10 times to each side.

Alternate Exercise: Lateral Stepping


One Leg Pillow Balance


Place a pillow on the floor in the middle of a room.
Stand on the pillow using only one leg, attempting to balance for 10 seconds.
You may position a chair close by to assist with balance.
Repeat this exercise five times with each leg.

Alternate Exercise: Step Ups


Wall Slide


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 for 2 seconds, then return to a standing position.
Repeat the down and up movement 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!