Fit4Me Program

Level A6 Day 5

Upper Body Strength

Wrist Curls 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 one hand with your palm facing up.
Keeping the forearm stable on the thigh, curl the wrist up slowly, then back.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Resisted Wrist Flexion

Forward Arm Raises with Tubing

 

Attach one end of the tubing to a door knob or into a door jam at waist height.
Stand with both feet shoulder width apart, looking away from the door.
Hold the tubing with the thumb facing away from the door and the elbow straight.
Slowly raise the arm forward to a horizontal position, then return to a position beside the body.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Butterfly with Tubing

 

Chest Press with Tubing

 

This exercise can be performed standing, seated or lying down.
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 rests snugly against the back.
Extend both arms forward, and slowly return.
Rest and repeat the movement 10 times.

Alternate Exercise: Isometric Pectoralis Strengthening

 

Shoulder Cross Extension with Tubing

 

Attach one end of the tubing to a door knob or into a door jam at shoulder height.
Stand with both feet shoulder width apart, with one shoulder toward the door.
Hold the tubing with the arm facing away from the door and the arm directly forward from the body.
Slowly pull the arm out to the side of your body to 90 degrees, then return to the forward position.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: Isometric Standing Lateral Raise

 

Lower Body Flexibility

Double Knee to Chest

 

Begin the exercise lying on your back with both legs extended on the ground.
Bring both knees to your chest and use your arms to hold the position for 10 seconds.
Return the legs to the starting position, rest and repeat the movement 3 times.

Alternate Exercise: Single Knee to Chest

 

Four Point Gluteal Stretch

 

Begin the exercise kneeling on your hands and knees, crossing one leg completely over the other.
Slide that leg backwards, moving the entire body backwards.
Hold the position for 10 seconds, relax and repeat the stretch 3 times with each leg.

Alternate Exercise: Gluteal Stretch

 

Standing Hip Flexor Stretch

 

In a standing position, place one foot up on a table or desk behind you. A chair may be positioned in front of you for balance if needed.
Lean forward leading with your hip, but keeping your upper body straight up.
Feel the stretch in the upper thigh of the rear leg.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Hip Flexor 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!