Docstoc

THE MINUTE SUCCESS

Document Sample
THE MINUTE SUCCESS Powered By Docstoc
					             A 01                      Squat                                      A 02                  Deep Squat                                    A 03             Wide Stance Squat                               A 04                    Lunge                                    A 05                     Calves                                   A 06              Pelvis Bridge
Strength




                                                                                                                                                                                                                                                                                                                                                                                                                           Strength
             Position/Straps: Feet in the middle, slightly apart                  Position/Straps: Feet flat in the middle, slightly apart, don’t     Position/Straps: Feet flat, toes outward, bend the knees         Position/Straps:    Feet in the middle, bend the knees about     Position/Straps: Feet in the middle, balance on the ball of       Position/Straps: Feet flat, hip wide, bend the knees less
             Posture:         Knees lightly bent, back straight, balance                           let knees extend beyond the toes, bend the                          about 100 degrees                                                   90 degrees                                                    the foot, knees lightly bent                                      than 90 degrees
                              on the ball of the foot, keep weight mostly                          knees about 100 degrees                            Posture:         Back straight, knee directly above the foot     Posture:            Back straight, don’t let knees extend        Posture:         Back straight, tense abdominals                  Posture:         Back straight, pull heels toward upper
                              on forefoot                                         Posture:         Back straight, upper body slightly forward,        Tension:         Buttocks, upper legs, upper leg inside,                             beyond the toes                              Tension:         Calves                                                            body
             Tension:         Legs, buttocks, back                                                 keep your balance                                                   back                                            Tension:            Front leg, buttocks                          Variations:      Bend the knees to 90 degrees                     Tension:         Leg flexors and buttock muscles
             Variations:      Bounce lightly, perform dynamically                 Tension:         Legs, buttocks, back                               Variations:      Perform lightly bouncing                        Variations:         Perform lightly bouncing                                                                                       Variations:      Perform on one leg
                                                                                  Variations:      Perform on one leg, bouncing lightly




             A 07              Lattisimus Dip                                     A 08                    Push Up                                     A 09                Triceps Dip                                  A 10               Biceps Curl                                   A 11             Bent Over Pull                                   A 12            Shoulder Press
Strength




                                                                                                                                                                                                                                                                                                                                                                                                                           Strength
             Position/ Straps: Place handles in the middle at shoulder            Position/Straps: Hands pointing inward at shoulder width,           Position/Straps: Hands at shoulder width on the edge of the      Position/Straps: Place feet slightly under plate, long straps,   Position/Straps: Place feet slightly under plate, long straps,    Position/Straps: Hands at shoulder width, place feet close to
                               width, hips straight and loose                                      keep chest above hands                                              mat, fingers pointing forward                                    keep hands together, knees slightly bent                         keep hands beside the body, knees slightly                        the plate, legs straight
             Posture:          Wrists and arms straight, keep shoulders           Posture:         Tense abdominal muscles, back straight             Posture:         Arms bent slightly, keep buttocks off the       Posture:         Back and wrists straight                                         bent, perform a pulling motion                   Posture:         Back straight, shoulders above hands, keep
                               down                                               Tension:         Chest, front shoulder, triceps                                      ground, keep shoulders down                     Tension:         Tense arms strongly upward                      Posture:         Chest forward, shoulders back                                     head up and straight with spinal column,
             Tension:          Shoulders, arms, upper torso                       Variations:      Legs and knees straight, keep hands                Tension:         Upper arms and shoulders                        Variations:      Move hands slightly outward, perform            Tension:         Back, shoulders                                                   arms slightly bent, push hands towards plate
             Variations:       Move legs straight forward                                          together, perform lightly bouncing or              Variations:      Legs straight, perform lightly bouncing                          while standing on the plate                     Variations:      Extend upper body, move slightly forward,        Tension:         Shoulders, upper arms
                                                                                                   dynamically                                                         or dynamically                                                                                                                    perform while standing on the plate              Variations:      Keep arms straight, perform bouncing slightly




             A 13                Front Raise                                      A 14          Lateral Side Raise                                    A 15          Abdominal Crunch                                   A 16          Lower Abdominals                                   A 17 Standing Abdominals                                          A 18         Lateral Abdominals
Strength




                                                                                                                                                                                                                                                                                                                                                                                                                           Strength
             Position/Straps: Place feet in front of the plate, hip width, long   Position/Straps: Place feet slightly under plate, hip width, long   Position/Straps: Place pad in the middle of the plate, convex    Position/Straps: Position fingers over the edge of the plate,    Position/Straps: Stand in the middle of the plate, hands at       Position/Straps: Elbows in the middle, position feet one
                              straps, arms forward slightly bent.                                  straps                                                              side up, position lower back on pad                              lower arms flat on the plate                                     chest height                                                      behind the other
             Posture:         Back straight, arms slightly bent, wrists           Posture:         Shoulders back, back and wrists straights,         Posture:         Lift legs, slightly bent, move chest toward     Posture:         Lift hips, back straight, pull feet towards     Posture:         Legs slightly bent, back straight, tense         Posture:         Head, torso and legs straight, shoulders
                              straight, move arms upward                                           arms slightly bent, keep elbows up                                  legs, tense abdominals, tilt pelvis                              plate                                                            abdominals, push upper body down                                  down, tense torso on the low side
             Tension:         Shoulders, torso                                    Tension:         Upper torso                                        Tension:         Abdominals and lower torso                      Tension:         Abdominals and lower torso                      Tension:         Abdominals and lower torso                       Tension:         Abdominals and lower torso
             Variations:      Perform while standing on the plate                 Variations:      Perform while standing on the plate                Variations:      Put feet on step at hip width                   Variations:      Perform while kneeling                          Variations:      Bend arms more, bend upper body deeper           Variations:      Change sides, push hip upward




             B 01         Hamstring Stretch                                       B 02 Quadriceps Stretch                                             B 03               Calf Stretch                                  B 04          Adductor Stretch                                   B 05           Shoulder Stretch                                   B 06           Pectoral Stretch
Stretching




                                                                                                                                                                                                                                                                                                                                                                                                                           Stretching
             Position/Straps: Feet wide apart in the middle of the plate,         Position/Straps: Put shin on plate, keep foot horizontal,           Position/Straps: Feet lengthwise, wide apart, one behind         Position/Straps: Sit sideways next to the plate, put one leg     Position/Straps: Face away from the plate, connect straps         Position/Straps: Sit facing away from the plate, put both
                              hold on to handlebar                                                 stabilise                                                           the other                                                        straight close to console, bend other leg                        to front, strap slightly under hip length                         arms on the plate slightly bent
             Posture:         Legs almost straight, hips up and stretched         Posture:         Upper torso straight, tense abdominals,            Posture:         Stand up straight, bend forward leg, back                        slightly away from the plate                    Posture:         Back straight, grab opposite strap with left     Posture:         Push shoulders down, chest forward, neck
                              backward, push back lightly down                                     back straight, push hip forward                                     leg straight, push back heel into plate         Posture:         Upper torso straight, push hips down slowly                      hand, right arm pushes head slightly right,                       and back straight, push arms down and
             Stretch:         Back of upper legs, buttocks and lower back         Stretch:         Upper legs, front of the hips and pelvis           Stretch:         Calves                                          Stretch:         Inside upper leg, groin                                          move upper torso slowly to the left                               push upper body away from the plate
             Variations:      Bend upper body down as far as possible,            Variations:      Change sides, lift hind leg and hold foot          Variations:      Change sides, push hips and upper body          Variations:      Change sides                                    Stretch:         Shoulder and neck                                Stretch:         Chest and front of shoulders
                              allow upper body and arms to dangle                                                                                                      forward keeping back straight                                                                                    Variations:      Change sides                                     Variations:      Connect straps to sides, grab straps and pull




             C 01             Calves Massage                                      C 02           Upper Arm Massage                                    C 03         Quadriceps Massage                                  C 04          Adductor Massage                                   C 05          Abductor Massage                                    C 06           Hamstring Massage
Massage




                                                                                                                                                                                                                                                                                                                                                                                                                           Massage
             Position/Straps: Lie down face up with upper body in front           Position/Straps: Lie down sideways in front of the plate            Position/Straps: Set step in front of plate, rest entire upper   Position/Straps: Lie down sideways in front of the plate         Position/Straps: Sit lengthwise on the plate, resting entire      Position/Straps: Put step in front of the plate, face up and
                              of the plate, calves leaning on the plate                            without contact, legs slightly bent, put                            leg on plate, support upper body with arms                       without contact, put mat slightly over edge                      side of the leg on the plate, legs bent,                          position entire leg on the plate, relax and
             Posture:         Relaxed, toes pointed upward                                         mat slightly over edge of plate                    Posture:         Back straight, tense abdominals, lower legs                      of plate, place entire leg slightly bent on                      support upper body                                                support upper body with step
             Tension:         No tension                                          Posture:         Put entire arm on the mat                                           slightly bent                                                    the plate                                       Posture:         Back straight, do not bend the spinal column     Posture:         Back straight
             Variations:      Turn legs and feet slightly outward                 Tension:         No tension                                         Tension:         No tension                                      Posture:         Lower leg slightly bent                         Tension:         No tension                                       Tension:         No tension
                                                                                  Variations:      Change sides                                       Variations:      Perform without step, place mat more            Tension:         No tension                                      Variations:      Change sides, support upper body with step       Variations:      Move forward to include hip area in
                                                                                                                                                                       toward upper body                               Variations:      Change sides                                                                                                                       massage




             D 01          Shoulder & Neck Relaxor                                D 02            Lower Back Relaxor                                  D 03           Upper Body Relaxor                                D 04               Back Relaxor                                  D 05                 First step                                   D 06                Sitting Pull
Relaxation




                                                                                                                                                                                                                                                                                                                                                                                                                           Relaxation




             Position/Straps: Sit down in front of the plate, put hands           Position/Straps: Sit facing away from the plate, legs straight,     Position/Straps: Sit facing away from the plate, legs slightly   Position/Straps: Place pad in the middle, sit down on pad,       Position/Straps: Put (wheel) chair before the plate, (use         Position/Straps: Put (wheel) chair close to the plate, (use
                              on plate with arms straight                                          clamp mat between upper body and plate,                             bent, leaning on the elbows                                      legs slightly bent                                               brakes if applicable), place feet on the plate                    brakes if applicable), connect straps to
             Posture:         Back and neck straight, divide weight                                pull mat around back and shoulders                 Posture:         Back and neck straight, shoulders back,         Posture:         Allow upper body to hang forward with           Posture:         Back and neck straight                                            the front at arm’s length, put feet against
                              over hands and arms and hang back                   Posture:         Back and neck straight                                              light pressure on elbows                                         back rounded                                    Tension:         Calves and legs                                                   the edge of the plate
             Tension:         No tension                                          Tension:         No tension                                         Tension:         No tension                                      Tension:         No tension                                      Variations:      Press upper body against chair seat,             Posture:         Back and neck straight, pull towards the
             Variations:      Bend arms, place lower arms on plate                Variations:      Legs slightly bent, push body against              Variations:      Lift hips (strength exercise for the back)      Variations:      Perform with back straight (strength                             use hands to exert pressure on upper legs                         plate, arms slightly bent
                                                                                                   plate intensively                                                                                                                    exercise for the back)                                                                                            Tension:         Calves, legs, arms and shoulders




             THE 10 MINUTE SUCCESS

				
DOCUMENT INFO
Shared By:
Categories:
Stats:
views:14
posted:4/1/2011
language:English
pages:1