Access over 20 million homework & study documents
search

Fiveexamples

Content type

User Generated

Subject

Health & Medical

Type

Homework

Rating

Showing Page:
1/2
Exercise #1 Bulgarian Split Squats
Start out by standing in a lunge position, resting the toes of the back foot on a one inch box. Lower
the mid section straight down by bending the front knee, making sure it doesn't go beyond the toes.
You want to make sure your feet are planted and stable. When the forward thigh is parallel to the
ground hold for one to two seconds and then slowly come back up to a standing position. Repeat 10
to 15 times on each leg. This exercise targets the Quads, Glutes, Core and Calves.
Exercise #2 Planks
There are several ways to perform this exercise,but the position that is used most is to start out on
your stomach and raise your body to where you are all the way on your elbows,your mid section
about six inches off the floor, and on your toes. Hold the position for about 15 to 20 seconds or more
if you can, take a little break and repeat. Do at least 10 to 15 reps to start and increase a little at a
time. You may also switch to doing side planks which means you are up on one elbow at a time and
have both legs straight out to the side. Hold for about 15 to 20 seconds, take a little break then
repeat. Do about 10 to 15 reps to start, and increase a little at a time. This exercise targets your
Core,Shoulders, and back.
Exercise #3 Lateral Step-up
Start out by holding a 10 pound weight in your hands, standing next to a box or bench that is 2 to 3
inches high. Take the inside foot and step up onto a bench. While tightening the core and the glute
muscles in the leg you will be stepping out with and step all the way up, while bringing the outside
knee up to a 90-degree angle. Hold there for two seconds then lower down with control. Repeat 10
to 15 times on each side. This targets the Quads, Hamstrings, Glutes, and Core.
Exercise #4 Push-ups
Start out in a plank position, and spread your hands two to three feet apart under the chest line,
bend elbows and descend down for two counts until the chest nearly touches the ground. Rise back
to plank position for two counts. Repeat 10 to 12 times. This exercise targets Chest, core, biceps,
triceps and back.
Exercise #5 Lateral Lunges
Start out by stepping three to four feet out to the side with one foot while sending the hips back,
keeping the abs tight and chest up. At the bottom of the lunge make sure that you are stable and
that the knee stays back over the ankle without lunging forward and the standing leg remains
straight. When coming back to standing, engage the glute to power off the ground. Repeat 10 times
on each leg. This exercise targets Hip flexors, quads, calves, core, hamstrings and glutes.
http://running.competitor.com/2014/06/injury-preve...

Sign up to view the full document!

lock_open Sign Up
Showing Page:
2/2

Sign up to view the full document!

lock_open Sign Up

Unformatted Attachment Preview

Exercise #1 Bulgarian Split Squats Start out by standing in a lunge position, resting the toes of the back foot on a one inch box. Lower the mid section straight down by bending the front knee, making sure it doesn't go beyond the toes. You want to make sure your feet are planted and stable. When the forward thigh is parallel to the ground hold for one to two seconds and then slowly come back up to a standing position. Repeat 10 to 15 times on each leg. This exercise targets the Quads, Glutes, Core and Calves. Exercise #2 Planks There are several ways to perform this exercise,but the position ...
Purchase document to see full attachment
User generated content is uploaded by users for the purposes of learning and should be used following Studypool's honor code & terms of service.

Anonymous
Great content here. Definitely a returning customer.

Studypool
4.7
Trustpilot
4.5
Sitejabber
4.4