Following are descriptions and videos clarifying most of the STRENGTH TRAINING/STRETCHING exercises suggested on the training schedules. Introduce these exercises
slowly and patiently into your workouts and they will pay big dividends and soon be part of your regular training routine.
slowly and patiently into your workouts and they will pay big dividends and soon be part of your regular training routine.
PLANKS
For further details and videos, click the following link:
https://www.google.com/search?q=plank+exercises&sxsrf=ALeKk027_R6hXU_uPEc1A0p4FlmQcP-pUg:1629907901186&tbm=isch&source=iu&ictx=1&fir=bzbIqFaa-RoJHM%252CGPzRaAHwMlj7PM%252C_&vet=1&usg=AI4_-kQ0t61yv66hk1IlqBCSOb_IQiPzNA&sa=X&ved=2ahUKEwiTxt2LyMzyAhV-IDQIHU-GAlUQ_h16BAgmEAE#imgrc=bzbIqFaa-RoJHM
CRUNCHES
To do a crunch:
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.
For further details and videos, click the following link:
https://www.youtube.com/watch?v=Xyd_fa5zoEU
SIDE PLANKS
Get into a side plank position on your right side. Make sure your shoulder is stacked above your elbow. Engage your core, raise your left leg, and hold for
10 to 15 seconds. Repeat on the opposite side.
For further details and videos, click the following link:
https://www.coachmag.co.uk/abs-workouts-and-exercises/6340/side-plank-the-best-abs-move-you-re-probably-not-doing
PUSH UPS
A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms,
push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior,
coracobrachialis and the midsection as a whole.
For further details and videos, click the following link:
https://www.google.com/search?q=push+up+exercises&source=lmns&bih=896&biw=1920&hl=en&sa=X&ved=2ahUKEwjq3u6MyszyAhUEmJ4KHXyLD_oQ_AUoAHoECAEQAA#kpvalbx=_6W0mYau1EJnB0PEP1oytwA465
CLAMSHELLS
How to do a basic clamshell exercise with proper form
Lie on your side, with legs stacked and knees bent at a 45-degree angle.
Rest your head on your lower arm, and use your top arm to steady your frame. ...
Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis
For further details and videos, click the following link:
https://www.openfit.com/clamshell-exercise
HIP FLEXOR
Sit on the floor with your back straight and abs engaged.
Push the soles of your feet together in front of you. Let your knees bend out to the sides.
As you pull your heels toward you, relax your knees and allow them to inch closer to the floor.
Take a deep breath, and hold this pose for 10 to 30 seconds.
For further details and videos, click the following link:
https://www.healthline.com/health/fitness-exercise/hip-flexor-exercises
LEG LIFTS
Leg lifts are a pretty basic-but effective-core exercise. But it's easy to mess them up. (Ditto with biceps curls.) That's why Jen Widerstrom (Shape's consulting fitness director and the creator of the 40-Day Crush-Your-Goals Challenge) is sharing the most common leg lift mistakes and how to do a perfect leg lift, so you can optimize your abs routine instead of wasting time in the gym. Watch her demo the correct and incorrect
version in the video above, then give it a try yourself in this 10-minute at-home abs workout.
For further details and videos, click the following link:
https://www.shape.com/fitness/videos/how-do-leg-lifts-correctly-abs-exercise
QUAD EXCERCISES
Strengthening and toning your quads can help improve the stability of your knee, reduce your risk of knee injuries, improve your athletic performance, and make everyday movements easier to do.
Many quad exercises can be done at home, without any special equipment. Start slowly, and as you gain strength and the exercises become easier, increase the number of reps or sets you perform.
For further details and videos, click the following link:
https://www.healthline.com/health/best-quad-exercises
HAMSTRING EXCERCISES
Hamstrings are typically a vulnerable area for strains and tears, especially in training, running, and sport performance,” says Matthew Ibrahim, C.S.C.S., a strength coach and human performance coordinator for TD Athletes Edge. “Building a robust backside reduces the likelihood of injury and boosts overall performance—though it takes time, and consistency, and a lot of repetition.
For further details and videos, click the following link:
https://www.mensjournal.com/health-fitness/13-best-hamstrings-exercises-all-time/1-glute-bridge-2/
- Begin in the plank position, face down with your forearms and toes on the floor. ...
- Engage your abdominal muscles, drawing your navel toward your spine. ...
- Hold this position for 10 seconds. ...
- Over time work up to 30, 45, or 60 seconds.
For further details and videos, click the following link:
https://www.google.com/search?q=plank+exercises&sxsrf=ALeKk027_R6hXU_uPEc1A0p4FlmQcP-pUg:1629907901186&tbm=isch&source=iu&ictx=1&fir=bzbIqFaa-RoJHM%252CGPzRaAHwMlj7PM%252C_&vet=1&usg=AI4_-kQ0t61yv66hk1IlqBCSOb_IQiPzNA&sa=X&ved=2ahUKEwiTxt2LyMzyAhV-IDQIHU-GAlUQ_h16BAgmEAE#imgrc=bzbIqFaa-RoJHM
CRUNCHES
To do a crunch:
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.
For further details and videos, click the following link:
https://www.youtube.com/watch?v=Xyd_fa5zoEU
SIDE PLANKS
Get into a side plank position on your right side. Make sure your shoulder is stacked above your elbow. Engage your core, raise your left leg, and hold for
10 to 15 seconds. Repeat on the opposite side.
For further details and videos, click the following link:
https://www.coachmag.co.uk/abs-workouts-and-exercises/6340/side-plank-the-best-abs-move-you-re-probably-not-doing
PUSH UPS
A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms,
push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior,
coracobrachialis and the midsection as a whole.
For further details and videos, click the following link:
https://www.google.com/search?q=push+up+exercises&source=lmns&bih=896&biw=1920&hl=en&sa=X&ved=2ahUKEwjq3u6MyszyAhUEmJ4KHXyLD_oQ_AUoAHoECAEQAA#kpvalbx=_6W0mYau1EJnB0PEP1oytwA465
CLAMSHELLS
How to do a basic clamshell exercise with proper form
Lie on your side, with legs stacked and knees bent at a 45-degree angle.
Rest your head on your lower arm, and use your top arm to steady your frame. ...
Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis
For further details and videos, click the following link:
https://www.openfit.com/clamshell-exercise
HIP FLEXOR
Sit on the floor with your back straight and abs engaged.
Push the soles of your feet together in front of you. Let your knees bend out to the sides.
As you pull your heels toward you, relax your knees and allow them to inch closer to the floor.
Take a deep breath, and hold this pose for 10 to 30 seconds.
For further details and videos, click the following link:
https://www.healthline.com/health/fitness-exercise/hip-flexor-exercises
LEG LIFTS
Leg lifts are a pretty basic-but effective-core exercise. But it's easy to mess them up. (Ditto with biceps curls.) That's why Jen Widerstrom (Shape's consulting fitness director and the creator of the 40-Day Crush-Your-Goals Challenge) is sharing the most common leg lift mistakes and how to do a perfect leg lift, so you can optimize your abs routine instead of wasting time in the gym. Watch her demo the correct and incorrect
version in the video above, then give it a try yourself in this 10-minute at-home abs workout.
For further details and videos, click the following link:
https://www.shape.com/fitness/videos/how-do-leg-lifts-correctly-abs-exercise
QUAD EXCERCISES
Strengthening and toning your quads can help improve the stability of your knee, reduce your risk of knee injuries, improve your athletic performance, and make everyday movements easier to do.
Many quad exercises can be done at home, without any special equipment. Start slowly, and as you gain strength and the exercises become easier, increase the number of reps or sets you perform.
For further details and videos, click the following link:
https://www.healthline.com/health/best-quad-exercises
HAMSTRING EXCERCISES
Hamstrings are typically a vulnerable area for strains and tears, especially in training, running, and sport performance,” says Matthew Ibrahim, C.S.C.S., a strength coach and human performance coordinator for TD Athletes Edge. “Building a robust backside reduces the likelihood of injury and boosts overall performance—though it takes time, and consistency, and a lot of repetition.
For further details and videos, click the following link:
https://www.mensjournal.com/health-fitness/13-best-hamstrings-exercises-all-time/1-glute-bridge-2/
