Flash Card & Abbreviation Key

2017 SCW Fitness Education 1

2017 SCW Fitness Education www.waterinmotion.com 1 WATERinMOTION Statement Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education s AQUATIC FUNDAMENTALS

2019 SCW Fitness Education 1

2019 SCW Fitness Education www.waterinmotion.com 1 WATERinMOTION Statement WATERinMOTION Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned

SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B

SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward

Fitness Friends: Aqua Favorites

Fitness Friends: Aqua Favorites Stephanie Thielen: Tri-Core Segment Course Description: To build a strong core you need to train a variety of muscles from your hips to your shoulders. Through a series

2016 SCW Fitness Education 1

2016 SCW Fitness Education www.waterinmotion.com 1 WATERinMOTION Statement WATERinMOTION Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned

HOLIDAY TRIMMINGS WORKOUTS

Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press

2018 SCW Fitness Education 1

2018 SCW Fitness Education www.waterinmotion.com 1 WATERinMOTION Statement WATERinMOTION Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned

STEP IT UP Moderate intensity workout

Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about

2018 SCW Fitness Education.

2018 SCW Fitness Education www.waterinmotion.com 1 WATERinMOTION Statement Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education s AQUATIC FUNDAMENTALS

Aquatic Fitness Professional Practical & Skill Applications Course Outline Please bring this handout to the course for reference.

Aquatic Fitness Professional Practical & Skill Applications Course Outline Please bring this handout to the course for reference. The Aquatic Fitness Professional (AFP) Practical & Skill Applications Course

Brown Track & Field Training Philosophy

Brown Track & Field Training Philosophy 4 Principles of Training 1. Progression 2. Variation 3. Specificity 4. Frequency 5 Bio-Motor Abilities 1. Endurance 2. Flexibility 3. Strength 4. Coordination 5.

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Wall push-ups- 4 step slow push-ups- Walking hands

UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Get in a crab position, bend the arms and let your bottom touch the floor, then straighten arms again. Wall push-ups-

MVP Most Versatile Power Tool!

MVP Most Versatile Power Tool! IDEA World session 736 Aileen Sheron This workshop showcases the tremendous versatility of resistance tubing by integrating strength, cardio and flexibility exercises. Combinations

Water Fitness Exercises (10/14/2013)

Water Fitness Exercises (10/14/2013) Reach up (alternate hands) Tap shoulders / reach up / tap shoulders / reach out (these arm movements will also be repeated while doing the cardio exercises) Jazz hands

COREBAR HIT RELEASE 22 PROGRAM OUTLINE

COREBAR HIT RELEASE 22 PROGRAM OUTLINE PP= Pole Position: vertical bar hold that starts and finishes a Corebar workout HP= Home Position: the bar rests comfortably behind your middle back, holding the

2017 SCW Fitness Education 1

2017 SCW Fitness Education www.waterinmotion.com 1 WATERinMOTION Statement WATERinMOTION Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned

Stability Ball Band & Free Weight Work-out

Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End

EXAMPLE OF A SCHEDULE FOR PHASE 1

G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.

Waterfitness exercises 10/14/2013 Page 1

Reach up (alternate hands) Tap shoulders / reach up / tap shoulders / reach out (these arm movements will also be repeated while doing the cardio exercises) Jazz hands arms out to the side and open the

AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible

AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

WARM UP STEP TOUCH F

WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with

The Human Trainer Full Body Express Workout

The Human Trainer Full Body Express Workout The Human Trainer Full Body Express workout is designed to be performed nearly anywhere. This is a full body workout designed with functional exercises to increase

EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.

SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze

2. MOVE: Up your heart rate with a quick and easy MOVE! Read the directions for the card aloud and demonstrate the movement if necessary.

sanfordfit.org Instructions Shuffle cards and draw one orange Warm Up card, one red MOVE card, and one blue Cool Down card. Each card s activitiy will take 1 to 2 minutes; the entire fitboost will take

Cross Country Dry land training. Exercises and Stretches

Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing

8-Week Body Transformation (Week 1 & 2) #JSohActive

8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

The Golf Swing Speed Challenge (103) - First 3 Weeks

103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of

AT2 Conditioning Exercise Descriptions

Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

Core and Flexibility Workout

43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches

/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid

WEEK 1 DAY 1: THE STARTING OFF CIRCUIT. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging.

DAY 1: THE STARTING OFF CIRCUIT WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging. THE CIRCUIT: Perform each exercise for the time stated- increase your speed and effort

COREBAR FIT RELEASE 27 PROGRAM OUTLINE

COREBAR FIT RELEASE 27 PROGRAM OUTLINE PP= Pole Position: vertical bar hold that starts a Corebar workout, plus helps when doing balance exercises HP= Home Position: the bar rests comfortably behind your

MOVEMENT EDUCATION. 1. To learn proper spotting techniques and how to use them to ensure the safety of yourself and your fellow class mates.

Course Description MOVEMENT EDUCATION The course is designed to provide the student with fundamental knowledge and skill of movement education and fitness activities. Spotting and safety techniques will

START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN

Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday

Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.

Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts

indoor FITNESS TRAIL indoor JOIN THE MOVEMENT! EMPOWERME2B.ORG

instructions Indoor physical activity is a challenge for many schools. Winter weather tends to trap students and staff inside the buildings for months at a time. Lack of space and lack of time also contribute

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.

Dynamic Stretching. Bluejays. Bluejays

Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout

Love Yourself Lean. Self-love approach to loving your body and your life

Love Yourself Lean Self-love approach to loving your body and your life Love Yourself Lean 5-Day Slim Down Workout Plan How To Use The Workout STEP 1 Schedule your workouts in advance. Before your busy

Venue. Equipment. Reference Primary School Curriculum (1999) Physical Education, page 30.

STRAND: Gymnastics CLASS LEVEL: First & Second Class LESSON: 5 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions. Develop the basic movement actions of transferring

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using

IBOLC 8 WEEK GENERIC PREPARATION PROGRAM

IBOLC 8 WEEK GENERIC PREPARATION PROGRAM The below program is designed to prep incoming Lieutenants for the rigors of IBOLC and prepare their bodies to handle the workload asked of them. The program is

Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79.

STRAND: Gymnastics CLASS LEVEL: Infants LESSON: 4 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions of walking, running, stopping and jumping. Develop travelling on

For DIY dumbbells, use two 2 litre plastic milk bottles with handles filled with water or with some exercises a couple tins of food will do.

Do these exercises every non paddling day but give yourself one recovery day per week. Do all 10 exercises to 100% of your capacity (as many or as long as possible). For DIY dumbbells, use two 2 litre

Home Workout with Household Items

Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

WORLDS GREATEST WARM UP

BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,

WORKOUT SCHEDULE. Copyright 2013 Scott A. Johnson

WORKOUT SCHEDULE Choose a workout track (beginner, intermediate or advanced) based on your overall fitness test results, current state of health and fitness goals. Beginners perform all 10 exercises for

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

"The System" 12 Week Workouts Calendar

"The System" 12 Week Workouts Calendar Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Phase 1 Week 1 Evaluation TEST Lower Body Upper Body Core Ground Cardio Chest Week 2 Lower Body Upper Body Core on Bar Back

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:

Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders

Kath s Summer Fitness Exercises

Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

GW STRENGTH AND CONDITIONING LACROSSE

GW STRENGTH AND CONDITIONING LACROSSE WINTER WORKOUT PACKET 2011 GEORGE WASHINGTON UNIVERSITY STRENGTH & CONDITIONING The following manual includes the winter workout schedule and programs for the upcoming

Below is the standard dynamic stretch series

Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,

APPENDIX B: Bonus Workout Section

APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It

Breakdown for the ICE Series

Breakdown for the ICE Series Boot Camp Circuit 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic Premixes:

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

TOP 30 Exercise Tutorials

TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!

Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders

COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.

5 TIPS FOR IMPROVING YOUR CLASS

5 TIPS FOR IMPROVING YOUR CLASS SESSION HANDOUT Koh Herlong Zumba Education Specialist, USA 1 2013 ZUMBA INSTRUCTOR CONFERENCE Presenter Koh Herlong Schedule 10 min: Introduction 20 min: Discuss Tips 1,

Workout A. CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, Winter Break Workouts

CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, 2017- Winter Break Workouts Each workout should strive to be around 40-minutes, with a combination of cardio and strength training.

Total Body Turnaround

Total Body Turnaround With the BodyGym Kathy Smith BodyGym Assembly, Strap Use and Increasing Resistance Instruction Always insert the band ends with the bar facing button-side up. To increase resistance,

POWERFIT PERSONALIZED TRAINING PROGRAM

POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete

Fitness Lifestyle Journal

Fitness Lifestyle Journal Name Date 1 Name 02.04 Body Mass Index 02.05 Fitness Testing 1. Check the chart for the standard for your age and record it in the first column. 2. Have your partner record your

JUMP START 2.0 WEEK #1

JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back

Medicine Ball Training Guide

Medicine Ball Training Guide Medicine Ball Exercises!! Choose a subgroup of the below exercises that will allow you to get an intense workout for about 30 minutes. Plan on performing each exercise within

Welcome to the 21 Day Challenge!

Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST

&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE

&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first

Navy Seal Style Bodyweight-Only Circuit Exercise

Navy Seal Style Bodyweight-Only Circuit Exercise Jumping jack (20 Reps) Stand straight with your feet placed shoulder-width apart and your arms relaxed at your sides. Jump off the floor with both feet

Exercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows

Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Back, Shoulders, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

SUBMARINE SERIES - LEVEL 3

SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels

1.FLOOR BASED CORE SESSIONS

Name Tschana Schiller Team Nordic Sport Cross Country Program Type Strength and Conditioning Keyword Core Sessions 1.FLOOR BASED CORE SESSIONS Floor Core - 1 Goal - floor based stabilization,

MONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS

C MONDAY H E S T- B A C K - A B S CHEST ACTUAL TIME TIME TRAINING TIPS - CHEST Barbell Bench Press Use a weight you can control. Focus on perfect form. Dumbbell Bench Press Keep your head on the bench

2016 SCW Fitness Education 1

2016 SCW Fitness Education www.waterinmotion.com 1 WATERinMOTION Statement Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education s AQUATIC FUNDAMENTALS

How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written

The following is a guide for the American Lung Association Fight For Air Climb participants who need assistance in their training. Stair climbing is an intense, strenuous sport and such a sport should

FEEL GOOD GLOW Low intensity workout

Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information

WORLDS GREATEST WARM UP

DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down

VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT

VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT Listed below is a simple workout schedule that anyone can do anywhere, at home, at a school gym, or a public gym. As you become familiar to each workout

Whole Body Strength Men

Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range

LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups

Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get

A resource for educators

A resource for educators Crown Copyright 2014 ISBN 978 0 85538 905 5 FCMS112/FC-S(DIS)/21C/4K/MAR14 WARM UP ACTIVITIES Arm Swinging / Leg Swinging Body Twisting / Twist Ups Tree Shuttle Runs Star Jumps

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform

BOSU + Bar: Grip, Tip, Flip & Strip

BOSU + Bar:,, & Strip Take your total body conditioning to the next level by combining the BOSU Balance Trainer with the BOSU Balance Bar. Learn how the bar can enhance strength, stability, balance and

PHFit Workout Glossary MEMBERS ONLY

PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder