Exercise 1: The Bend and Reach
Purpose: This exercise develops the ability to squat and reach through the legs. It also serves to prepare the spine and extremities for more vigorous movements, moving the hips and spine through full flexion.
Starting Position: Straddle stance with arms overhead.
Cadence: SLOW.
Count: 1. Squat with the heels flat as the spine rounds
forward to allow the straight arms to reach as
far as possible between the legs.
2. Return to the Starting Position.
3. Repeat Count 1.
4. Return to the Starting Position.
Starting
Starting Count 1 Count 2 Count 3 Count 4
Position
Exercise 2: The Rear Lunge
Purpose: This exercise promotes balance, opens up the hip and trunk on the side of the lunge and develops leg strength.
Starting Position: Straddle stance with hands on hips.
Cadence: SLOW.
Count: 1. Take an exaggerated step backward with the left leg touching down with the ball of the foot.
2.Return to the Starting Position.
3.Repeat Count 1 with the right leg.
4.Return to the Starting Position.
Exercise 3: The High Jumper
Purpose: This exercise reinforces correct jumping and landing, stimulates balance and coordination, and develops explosive strength.
Starting Position: Forward–leaning stance.
Cadence: MODERATE.
Count: 1. Swing arms forward and jump a few inches.
2. Swing arms backward and jump a few inches.
3. Swing arms forward and vigorously over head
while jumping forcefully.
4. Repeat Count 2. On the last repetition, return to the Starting Position.
Exercise 4: The Rower
Purpose: This exercise improves the ability to move in and out of the supine position to a seated posture. It coordinates the action of the trunk and extremities while challenging the abdominal muscles.
Starting Position: Supine position, arms overhead, feet together and pointing upward. The chin is tucked, and the head is one to two inches above the ground. Arms are shoulder width, palms facing inward with fingers and thumbs extended and joined.
Cadence: SLOW.
Count: 1. Sit up while swinging arms forward and bending at the hip and knees. At the end of the motion, the arms will be parallel to ground, palms facing inward.
2. Return to the Starting Position.
3. Repeat Count 1.
4. Return to the Starting Position.
Exercise 5: The Squat Bender
Purpose: This exercise develops strength, endurance and flexibility of the lower back and lower extremities.
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Starting Position: Straddle stance with hands on hips.
Cadence: SLOW.
Count: 1. Squat while leaning slightly forward at the waist with the head up and extend the arms to the front, with arms parallel to the ground and palms facing inward.
2. Return to the Starting Position.
3. Bend forward and reach toward the ground with both arms extended and palms inward.
4. Return to the Starting Position.
Exercise 6: The Windmill
Purpose: This exercise develops the ability to safely bend and rotate the trunk. It conditions the muscles of the trunk, legs, and shoulders.
Starting Position: Straddle stance with arms sideward, palms facing down.
Cadence: SLOW.
Count: 1. Bend the hips and knees while rotating to the left. Reach down and touch the outside of the left foot with the right hand and look toward the rear. The left arm is pulled rearward to maintain a straight line with the right arm.
2. Return to the Starting Position.
3. Repeat Count 1 to the right.
4. Return to the Starting Position.
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