BC 2 Jogging in Place MRPS 15 30 45 or 60 seconds

Stand with your feet hip width apart and arms at your sides or on your hips.

Raise your left knee so that your foot comes about 6 inches off the floor, then lower it to the floor in its original position.

Raise your right leg up to the same height as your did the left and return it to its original position.

Continue in an alternating fashion at a jogging pace.

High Knees

Same as above except bring your knees up to hip level.

Start by standing with your feet slightly wider than shoulder width apart and your arms outstretched to your sides.

Return to the starting position and repeat to the opposite side.

Rotate to the left while reaching with the right hand to the outside of the left foot... your left arm is pulled to the rear and kept in line with the right.

Bend at the hips and knees slightly to prevent the core from receiving all the stress... and your head and eyes should be directed to the foot you are touching.

Return to the starting position and repeat to the opposite side.

This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds up... do not bounce.

Start with your feet shoulder width apart and your hands over your head.

Squat with the heels flat, then reach back with your arms between your legs as far as you can go.

Look back between your legs with rounded back on each repetition.

Reverse direction and return to starting position... do not hyperextend pas the straight standing position.

This should be done in a slow, controlled manner, 1-2 seconds down, 1-2 seconds up... do not bounce.

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