GAMEDAY TRAILER

BUILD A FIT BODY

CONT 01. LEAPING 02. 03. SIDE GALLOPS SKIPPING 04. SIDE STEPS 05. 06. SIDE SQUATS CRAB WALK 07. LINEAR JUMP 08. 09. HOPPING GRAPEVINE 10. CRAWLING

TENTS 01. RUSSIAN TWIST 02. 03. BALLISTIC STRETCHING STRAIGHT BAR CURL 04. PLANKING 05. 06. TRUNK ROTATION FLUTTER KICKS 07. LEG RAISE 08. 09. CURL UPS PUSH UPS 10. 01. 02. 03. 04. 05. 06. 07. 08. 09. 10. BICYCLE CRUNCH

✓ Stimulates your metabolism ✓ Increase oxygen capacity ✓ Increases oxygen circulation to tissues ✓ Improves your sense of balance ✓ Improves the circulation of the lymph through the lymph glands ✓ Strengthens the heart (Cardiovascular health) ✓ Increases energy and sense of vitality 01 Locomotor LEAPING M o v e m e n t WHAT IS LEAPING? The leap is a locomotor movement characterized by a take-off on one foot, a long flight phase, and a landing on the opposite foot. Although it is an extension of the sprint run, it differs in that it is a discrete skill with a clear beginning and end point. B e n e f i t s

FUN FACTS!!! 01 Locomotor THE BODY SHOULD HAVE SLIGHTLY FORWARD ENSURE THAT THE HEAD IS MARGINALLY IN FRONT OF THE HIPS EYES SHOULD BE FOCUSED FORWARD ON AN OBJECT IN THE DISTANCE Other creatures known for hopping and jumping as they move about include rabbits and grasshoppers. LEAPING instructions Step 1: Step 2: Step 3:

WHAT IS SIDE GALLOP? WHAT IS SIDE GALLOP? WHAT IS SIDE GALLOP? The side gallop or slide is a unique locomotor movement skill in that the individual is moving sidewards while the body and sometimes eyes are facing forwards. It is a basic locomotor pattern used in many sports and games, such as softball, basketball, touch and racquet sports. It is also used extensively in dance. S I D E - S I D E - G A L L O P G A L L O P WHAT ARE THE BENEFITS OF GALLOPING? ✓ Develops dynamic balance ✓ Develops your cooedination ✓Develops your rhythm for activities at older ages such as running, skipping, hopping and dancing 02 Locomotor

HOW TO DO THE SIDE GALLOP STEP 1 : Use light springing steps. STEP 2: Take off and land on the front of your foot. STEP 3: Make your body face to the front. STEP 4: Keep eyes straight ahead (or look over your shoulder.) STEP 5: Step, close, step, close, or step, together, step, together. 1. Height: A gallop can be done very high if the back leg pushes hard off the floor. 2. Distance. 3. Alternate leading leg: Two gallops with the right leg leading, two with the left leg lead- ing; one gallop with the right and one with the left (a polka). 4. Add nonlocomotor movements: Swing arms, shoulders up and down, bounce head, open and close mouth. 5. Alternate gallops and skips: One gallop, one skip. Difficult. 6. Alternate gallops and side-slides: The legs do essentially the same thing, but the body changes from facing front for the gallop to facing sideways for the side-slide. FUN FACT! The side gallop or slide is unique locomotor movement skill where the individual is moving sidewards while the body and sometimes eyes are facing forwards. VARIATION OF SIDE GALLOP 02 Locomotor

03 Locomotor SKIPPING WHAT ARE THE BENEFITS OF SKIPPING? ✓ Improves heart health ✓ Increase concentration ✓ Improves coordination ✓ Increases stamina and gets rid of fatigue ✓ Increase body flexibility ✓ Boost mental health ✓ Decreases belly fat ✓ Strengthening your bones VARIATION OF THE SKIPPING ✓ Jump Rope Basic Jump. ✓ Jump Rope Alternate Foot Step Jump. ✓ Jump Rope Boxer Step Jump. ✓ Jump Rope High Knees. ✓ Jump Rope Jacks. ✓ Jump Rope Mummy Kicks. ✓ Jump Rope Criss-Cross. ✓ Jump Rope Side Swing. The world record for 30 seconds speed jumping is 188 jumps! In fifteen minutes jumpers can burn the calories in a candy bar or 200 calories. According to one source 10 minutes of jumping rope is equal to 30 minutes of running at a 5.7 mph pace. Jumping rope is a plyometric-style workout.* FUN FACTS! • WHAT IS SKIPPING? the act of jumping over a rope that is held and swung either by the person jumping or by two other people, as a game or for exercise. • HOW TO DO THIS SKIPPING? STEP 1: Hold the rope while keeping your hands at hip level. STEP 2: Rotate your wrists to swing the rope and jump. STEP 3: Jump with both feet at the same time , one foot at a time, altering between feet, etc. STEP 4: Repeat until the set is complete.

SIDE SQUATS 04 Locomotor ABOUT SQUATS As you stand back up out of your squat on the left side, jump your left foot back into the middle and then your right foot out to the right side and perform another squat. Stand back up and side jump across to repeat on the left again. Keep moving from side to side for each squat for the duration of the exercise. Strengthens Butt and Thighs Side squat is a power move that relies on the butt and thigh muscles to lower and lift your body. Keep your focus on these muscles as you are moving and squeeze the area you want to work. Cardio Strength Combo The movement of the side squat pushes your heart rate up more than other basic strength moves. This makes side squat a great strength and cardio combination! Overhead squat An overhead squat, with a weight held above your head, requires more stability, mobility, and flexibility than a basic squat. Landmine squat Barbell back squats Dumbbell squat Front squat Goblet squat Zercher squat Bulgarian split squat VARIATION Stand straight with your feet shoulder-width apart. Press your hips back and squat. Stand up, take a small step to the side, and squat again. Return to the initial position and repeat this side-to-side movement until the set is complete. Proper Form And Breathing Pattern Keep your abs and glutes tight, your head up and your chest open. Breathe in as you squat and use your outer heel to push yourself up and to the side. Squat and repeat the movement to the other side. Side To Side Squats Instructions 1. 2. 3. 4. 5. 6. BENEFITS OF SIDE SQUATS

SIDE STEP SIDE STEP WHAT IS SIDE STEP? SIDE STEP Side stepping exercises can strengthen these underused muscles while also improving balance, improving flexibility and increasing spatial awareness. Physical Therapists use specific side stepping treatment to address injuries in the low back and lower extremities. 05 Locomotor

1. Start with knees slightly bent and feet together. 2. Step to the side with your left foot. 3. Step with your right foot to meet your left foot. 4. Step 3 times. Keep your steps short and comfortable. 5. Repeat the sequence in the opposite direction. 6. Continue for 2 to 3 minutes. • The Side Step Exercise works the hip, quads and calf muscles. This exercise helps with ankle pain by helping strengthen the hips and legs and improving lateral ankle stability. This exercise can be performed at home on a stable flat surface. • It improves overall fitness by building strength , reducing fat, and boosting your cardiovascular health. It also burns calories, making it an ideal way to maintain your target body weight. This exercise works your butt muscles (glutes), thighs (quadriceps and hamstrings), and calves. Side stepping exercises can strengthen these underused muscles while also improving balance, improving flexibility and increasing spatial awareness. Physical Therapists use specific side stepping treatment to address injuries in the low back and lower extremities. INSTRUCTIONS: BENEFITS: FACTS: 05 Locomotor

CRAB WALK - The basic idea of the Crab Walk is to balance your weight on your hands and legs while the front of your body faces up towards the ceiling. The effort needed to hold your bodyweight requires not only strength but also results in a cardio workout which burns calories and improves fitness. WHAT IS CRAB WALK? CRAB WALK 1. Can provide an unrivaled full body work outs joint strength 2. Core stability and strength and power 3. The crab walk will also improve your proprioception 4. Improve your coordination 5. Improve your balance 1. Standing crab walk 2. Child crab walk 3. Crab walk gif 4. Crab toes touches 5. Duck walk VARIATION HOW TO DO CRAB WALK? 1. Get on your hands and feet with your belly up towards the ceiling 2. Lift your body up off the floor 3. Start to move forward or backward 4. Step with your hands and feet simultaneously 5. Flex and extend your muscles as you move 6. Keep your body tight and try not to drop down as you move across the floor BENEF I TS FUN FA C TS *Crabs can walk in all directions, but mostly walk and run sideways. Crabs are decapods, meaning they have 10 legs. Female crabs can release 1000 to 2000 eggs at once.* 06 Locomotor

WHAT IS LI NEAR JUMP? Jump forward by pushing your feet off the ground as if to straighten your legs while bringing your arms overhead. Your feet should be level with one another for proper landing. Bend your knees and make a force to jump. Jump whatever you can. Back to your first position. STAND. HOW TO DO LINEAR JUMP? 1. 2. 3. 4. LINEAR JUMP FUN FACT Energy is initially created by initial rotational movement; the hips moving backwards and the arms swinging behind you to the ceiling, is transferred. WHAT ARE THE BENEFITS OF LINEAR JUMP? 1.Get your your whole body moving. 2. It can help your glutes. 3. It can help your legs. 4. It can help your calves. 5. It can help your thigh. Jumping Jacks Broad Jump Standing Long Jump VARIATION OF LINEAR JUMP 07 Locomotor

FUN FACT HOPPING 1. Improves your strength and power 2. Improves your balance and muscle coordination 3. Increase heart Rate 4. Improves your metabolism 5. It helps improve your bone density 6. Improves your heart health MOVEMENTS HOPPING WHAT IS HOPPING? Hopping is a continuous rhythmical locomotor skill, characterised by taking off and landing on the same foot. Kangaroos can hop with a speed of over 30mph, they use their enlarged hind feet and their strong tail to help them hop. BENEFITS OF HOPPING BUILD MUSCLE 08 Locomotor

1. Stand and place your weight on your right leg. 2. Bend your right leg slightly and lean your weight onto that leg. 3. Your left leg should be loose and and ready to lift off the floor. 4. Bend forward as you lift your left leg. 5. Bring your left knee up and keep jumping. 6. Repeat with the other leg. SIMPLE STEPS FOR HOPPING HOW TO DO HOPPING? 08 Locomotor

The Grapevine is a lateral movement drill typically used as warm-up drill. The movement involves moving sideways with feet crossing in front and behind each other. Keep knees bent, shoulders relaxed, and head up. Start slow and build up pace. Intensity may be increased by performing drill more quickly. Make sure you have space to move side to side for this fun cardio and warm up exercise. Start off on the right hand side, standing up tall with your arms out to your sides for balance. Step your left foot behind your right foot. From this start position, take a side step with your left foot and then cross your right foot over the front of your left, then take another side step with your left foot, repeat this sequence for 3-4 steps to your left, then reverse the sequence (stepping your right foot out and crossing over with your left foot) to move back across to the right hand side. Carry on moving side to side for the duration of the exercise. INSTRUCTIONS What is Grapevine? GRAPEVINE GRAPEVINE GRAPEVINE 09 Locomotor

O NOT CROSS DO NOT DO NOT CROSS DO NOT CR 09 Locomotor bend your knees keep your head up relax your shoulders When doing the Grapevine remember to: Walking as a form of exercise increases oxygen intake, strengthens your heart, burns calories and can lessen the prospect of developing arthritis, according to the American Academy of Orthopaedic Surgeons. The grapevine walking exercise technique is also a way to ease back into exercising after illness or injury. It's particularly beneficial if you have mobility or balance problems, as the movement promotes balance and agility. You can take the exercise slowly, or speed up according to your needs. Grapevine Benefits Many athletes and celebs use the Grapevines exercise to tone their bodies: The Lady Gaga workout uses the grapevines exercise to warm up for her Monster’s Ball Tour. The Halle Berry workout used grapevines exercise as part of a workout and diet that impressed Oprah. The Jennifer Lawrence workout where she played Katniss Everdeen in Hunger Games used grapevines. Jennifer Lawrence would then move on to sprinting exercises. Grapevine FUN FACTS

10 Classic hands-and-knees or cross crawl. This is when babies bear weight on their hands and knees, then moves one arm and the opposite knee forward at the same time. Bear crawl Belly or commando crawl Bottom scooter Crab crawl Rolling crawl Variation C R AW L I N G Locomotor Crawling engages your calves, quads, glutes, shoulder girdle, deep abdominal muscles, and muscles in your hips and feet. There are multiple variations on the basic form, too, Johnson said. Aside from crawling on your hands and knees, you can crawl on your hands and toes, or even facing up, in a crab crawl. What is Crawling?

Crawling exercises are multi-joint movements that engage the entire body, while emphasizing the core and shoulder muscles. It can also turn into an intense cardio session if you keep it up for long enough! One of the most basic crawls is the bear-crawl, which involves keeping your hips high in the air with your arms and legs straight. Fun Fact Crawling builds core strength and shoulder stability. Both hip alignment and motor skills are improved in crawling. While crawling, your baby is developing gross skills and fine motor skills, including improved hand-eye coordination. Benefits/ purpose of Crawling Instructions on how to do it step by step Get on your hands and knees. Make sure your hips align with your knees and your hands are shoulder-width apart. Move your right hand and left knee forward and then vice versa. Brace your core as you move forward. 10 Locomotor

TWIST core and shoulders your BUILD 0 2 0 4 0 5 Great Calorie Burner. Strengthen the rectus abdominis. Strengthens the Oblique muscles Strengthens the Lower back. Reduces the risks of Cardiovascular Diseases. RUSSIAN TWIST? WHAT is The Russian twist is a simple abdominal exercise for working the core, shoulders, and hips. It is typically performed in repetitive sets and tones the core muscles via a twisting motion focused around the abdomen. 0 1 RUSSIAN BENEFITS 0 3 TWIST core and shoulders your BUILD 0 2 0 4 0 5 Great Calorie Burner. Strengthen the rectus abdominis. Strengthens the Oblique muscles Strengthens the Lower back. Reduces the risks of Cardiovascular Diseases. RUSSIAN TWIST? WHAT is The Russian twist is a simple abdominal exercise for working the core, shoulders, and hips. It is typically performed in repetitive sets and tones the core muscles via a twisting motion focused around the abdomen. 0 1 RUSSIAN BENEFITS 0 3 11 Non - Locomotor

DIRECTION TO DO THE EXERCISE 1. Sit on the floor with both your knees slightly bent and heels in contact with the floor. The heel should be around a foot or so from the butt. 2. Lean back until you feel the abdominal muscles engage to stabilize your body. Ensure that the back is straight and not curved. 3. Hold both your arms straight out in front of you so that you can see them. Make sure your hands are positioned on top of each other. Remember that your hands need to be in level or on par with the bottom of your rib cage. 4. This may be a bit difficult, but can be mastered with time. Take a deep breath and try to pull your navel slowly and steadily towards your spine and then twist slowly to the left side. The movement is bound to come from the ribs rotating, and not from any of your arms swinging. Inhale through the center of your body and gently rotate to the right. This exercise completes one rep. 5. It is important to start the exercise with the feet on the ground to stabilize your body. Once it is stabilized, you can do the difficult version with the feet off the ground and a medicinal ball, dumbbell, or plate. 6.Rotate as far as possible and touch the ball on the ground. It is important to rotate the entire torso with your arm. Along with the weight, turn your shoulder and eyes too. 7.After touching the ground, change direction and take the weight to the other side. 8.Do as many reps as required. The back angle determines how much you can work out for your abdomen. It is also important to keep breathing through the exercise. 11 Non - Locomotor

BALLISTIC Stretching Exercise WHAT IS BALLISTIC STRETCHING? Ballistic stretching is one type of popular stretching technique. During a ballistic stretch, you extend your joint as far as possible to lengthen the targeted muscle groups. Instead of stopping there as you would with static stretching, you add in a dynamic movement. This is typically a “bouncing” or a “pulsing” motion. This motion pushes your joint to go further than it usually would while in the stretched position (Konrad, 2014). This is how to perform standing lunge: 1. Stand up straight, shoulders relaxed, chin up, and arms at your side. 2. With one leg forward, lower your hips until both knees are bent at a 90-degree angle. Make sure your front knee is directly on top of your ankle and the other stays off the floor. 3. Keep your body weight on your heels. 4. With your elbows at your side, palms facing forward, raise your forearms and touch your weights to your shoulders. 5. Lower your arms back down to your side. 6. Push off from your front foot and return to the starting position. 7. Repeat on the other side. I N S T R U C T I O N S 12 Non - Locomotor

BENEFITS The outcomes of studies on the advantages of stretching have been conflicting. According to several studies, stretching doesn't lessen muscular discomfort following exercise. According to another research, stretching the muscle out and holding it just before a race may marginally reduce performance. · Stretching muscle beyond standard stretching techniques · Improved tendon elasticity · Less soreness than static stretching · Increased levels of blood circulation · Improve your performance in physical activities · Decrease your risk of injuries · Help your joints move through their full range of motion · Increase muscle blood flow · Enable your muscles to work most effectively · Improve your ability to do daily activities Potential benefits of ballistic stretching include: Stretching, however, has been found to assist increase flexibility and, as a result, the range of motion in your joints. Better flexibility may: THE DIFFERENT TYPES OF STRETCHING ARE: Hamstring stretch Shoulder rotation Pulsed splits Trunk lifter Swinging exercise for legs 12 Non - Locomotor

WHAT IS STRAIGHT BAR CURL? STRAIGHT B a r C u r l In front of your hips at all time maintain neutral spine elbows running hips keep your wrists straight and bring the bar up. When you get here, keep your elbows in front of your hips. Benefits/Purpose of Straight Bar Curl Barbell curls increase your upper-body strength. The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weights than dumbbell curls. 1. 2. 3. 4. 5. With a straight bar, you can assume an underhand or overhand grip with your wrist straight. However, a curl bar allows your wrist to be slightly bent because the rod provides you with a natural grip. In addition, using an EZ curl bar, you can turn your wrist inward when exercising using the overhandbased reverse grip. Close Grip Barbell Curl Wide Grip Barbell Curl EZ Bar Curl Reverse Grip Barbell Curl Barbell Preacher Curl Barbell Spider Curl Barbell Drag Curl Chin-up A straight bar is more effective in building your muscle as it places your biceps into full supination, which can have positive and negative effects. A completely supinated grip optimizes your biceps, allowing your muscles to grow faster than when using an EZ curl barbell. INSTRUCTIONS FUN FACT VARIATION 13 Non - Locomotor

Lay on the floor with your elbows under your shoulders. Hands flat on the floor and core engaged. Keep your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. Hold the position for as long as you can. Plank exercises expand and stretch all the posterior muscle groups in your body, including the hamstrings, arches of your feet, toes, shoulders. Reverse Plank Side plank crunch Rocking plank Trx plank Fun Fact! Variation What is Planking? Benefits ✓ Convenience. Planking is free and takes only a couple of minutes — no gym membership or special equipment required. ✓ Protects your back. The ability to brace your core is important for many everyday activities. ✓ Prevents exercise-related injuries. ✓ Improves posture. ✓ Boosts mental health. PLANKING The plank is a bodyweight exercise which involves holding the trunk part of your body in a straight line off the ground. The static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes. PLANKING PLANKING PLANKING HOW TO DO THIS PLANKING? STEP 1: STEP 2: STEP 3: STEP 4: 14 Non - Locomotor

FUN FACT Start on your back with your knees bent and your feet flat on the floor. With your knees together, bring them to one side. Hold 3-5 seconds. Contract your abdominal muscles while moving your legs to the opposite side, again holding for 3-5 seconds. Repeat 5-10 times on each side. 1. 2. 3. 4. 5. • Increase trunk rotation, flexibility, and range of motion (ROM) • Decrease the risk of injury • Improve functional fitness (daily activities) • Relieve back tension • Reduce low back pain • Increase the ability to obtain peak fitness levels • Improve athletic performance • Improve stability • Improve core strength • Improve balance and gait (walking) • Increase low back and hip flexibility • Improve spinal mobility • Improve posture • Pelvic Tilts • Seated Rotation • Standing Rotation • Supine Trunk Rotation with Feet Raised • Supine Trunk Rotation with Legs Extended VARIAT IONS INSTRUCTIONS A trunk rotation is a type of strengthening exercise that focuses on specific parts of your upper body. Standing and sitting variations exist. You usually don't need a lot of fancy equipment or a gym membership to perform trunk rotation exercises. TRUNK ROTATION Trunk mobility and strength through a rotation exercise like this can provide general fitness as well as sports performance benefits.Trunk rotation is also a popular rehabilitative exercise to reduce low back pain. Having low back pain is a common problem among athletes and non-athletes. BENEF I TS 15 Non-Locomotor

VARIATION OF FLUTTER KICKS ~ scissors kicks ~ criss cross flutter kicks ~ reverse flutter kicks ~ prone flutter kicks Flutter kick exercises target the lower abs, glutes, and thighs. They work on the mid and lower abs, glutes, hip flexors, quads, and adductors. Flutter kicks are great calorie burners. Cardio increases the heart rate. This is what we all want – to shed the belly fat. FFUUNN FFAACCTTSS!! A Flutter Kick is an exercise that specifically targets the lower abdominal wall. You perform this move by lying on your back and using your core to “flutter” your legs up and down. You'll often see this type of move performed in Pilates, barre and strength training classes. WHAT IS FLUTTER KICKS? 16 Non-Locomotor STEP 1: Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping your knees straight and ankles together STEP 2: Keeps abs engaged and perform short kicks in an altering fashion. STEP 3: Repeat as needed and then lower legs to the ground. ✓ It activates your hip flexor muscles, lower back muscles, and quads ✓ Targetting your lower abdominal muscles more than other core workouts like sit-ups and crunches ✓ It increase your heart rate, promoting cardiovascular health HOW TO DO THIS FLUTTER KICKS? WHAT ARE THE BENEFITS OF FLUTTER KICKS? FLUTTER KICKS

Side leg raises involve abducting, or pushing away, the leg from your midline. It's a great and simple way to build strength in the outer thighs and the hip abductors, which includes the gluteus medius and minimus. You can do it lying down or standing using just your body weight. WHAT IS LEG RAISE? DON’T LOCK YOUR KNEES While you should have both legs straight when you’re performing side leg raises, you should take care not to lock your knees. You’ve probably seen videos of people passing out because they’ve stood ‘at attention’ with their knees completely straight for extended periods. The reason this happens is that the locked knee supposedly blocks the flow of blood back to your heart. Whether or not this is always the case, locking your knees during a side leg raise will impede your leg’s ability to move naturally, and complete this exercise most YOUR HIPS ALIGNED To make sure your lower back and legs are in position and moving along the right path throughout the exercise, you have to keep the top hip in line with the hip on the floor. Even if you’re performing a standing variation, you should still make sure your hips don’t shift forward or backward unilaterally. YOUR BACK SHOULDN’T BEND Your core, lower back, and neck should form a straight line throughout the leg lift exercise. As we mentioned before with your knees, the back and neck need not be held rigidly in place. Keep them fairly flexible, just take care not to let them bend. Bending in the lower back and neck could cause discomfort and it might also take some of the strain off your body, making the workout less intense and robbing you of the gains and other health benefits of side leg raises. DON’T RAISE YOUR LEG TOO HIGH Overextension can cause strains and other injuries in the hip flexors and other muscles that are critical for the normal function of your lower body. Aiming to get to the farthest reaches of your hip joints' range of motion is also very likely to make you increase your speed, causing form errors. Mind your speed and listen to the signals your body sends. 1. 2. 3. 4. 5. 6. 7. 8. 9. INSTRUCTIONS Side leg raises targets this muscle primarily, which leads to several benefits, including: better range of motion in the hips. better body stabilization. use of muscles that aren't usually active in those who sit for prolonged periods each day. improved muscle endurance. BENEFITS OF SIDE LEG RAISES Leg Lift With Bent Knees. Lie faceup with knees bent and heels on the floor, arms down at your sides. Alternating Leg Lift. Two-Level Leg Lift. Leg Lift With Hip Lift. Leg Lift With Cork Screw. VARIATION FOR SIDE LEG RAISES 17 Non - Locomotor

CURL UPS Benefits INSTRUCTIONS The sit-up is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a crunch, but sit-ups have a fuller range of motion and condition additional muscles. Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flat on the floor, about 30 cm (12 in.) from your buttocks. Cross your arms over your chest. If this bothers your neck, try putting your hands behind your neck (not your head), with your elbows spread apart. Slowly contract your abdominal muscles and raise your shoulder blades off the floor. Keep your head in line with your body-don't press your chin to your chest. Hold this position for 1 or 2 seconds, then slowly lower yourself back down to the floor. Repeat 8 to 12 times. 1. 2. 3. 4. 5. It increases the abdominal strength and core strength. This includes the lower and upper abdominal muscles, in addition to the erector spinae muscles of the lower back. The gluteal muscles are also engaged during curl-ups. Curl-ups help to build visible abs and improve cardiovascular endurance. Improve Core muscle strength. Helps to Improved muscle mass. Helps to improve performance in sports activity. Improve balance and stability. Helps to Improve flexibility. Improved posture. Inspiratory muscle strengthening. Helps to relieve back pain. Fun Fact! The curl-up exercise is one of the most common exercises that target the abdominal muscles. The curl-up exercise works on the endurance of the abdominals. 18 Non - Locomotor

PUSH - UPS Knee push-ups. This variation is excellent for beginners who are still developing the upper body strength required to do a regular push-up Wall push-ups. The wall push-up is another variation that decreases the intensity Incline push-up Decline-push up Weighted push-up One-arm push-up Variation GETDOWN on all fours, placing your hands slightly wider than your shoulders. STRAIGHTEN your arms and legs. LOWER your body until your chest nearly touches the floor. PAUSE, then push yourself back up. Repeat. hat is push-ups? an exercise in which a person lies facing the floor and, keeping their back straight, raises their body by pressing down on their hands. Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength. Doing daily pushups can help build muscle tone and strength in the upper body. Other potential benefits include improved cardiovascular health and better support around the shoulder joints. However, practicing pushups every day does come with some risks. These include lower back pain, wrist pain, and elbow injury. Push-ups increase upper-body strength. 1. 2. 3. 4. F I T N E S S Instructions on how to do it step-by-step 19 Non-Locomotor BENEFITS

The Push-Up Was Invented in the early 1900s. A wrestler named Jerick Revilla developed the exercise we know as the push-up in 1905. The Push-Up Soared in Popularity During the Pandemic. Push-Ups Can Pinpoint Areas of Weakness. Push-Ups Are a Measure of Muscle Endurance. The Bottom Line. P U S H - U P S FUN FACTS! 19 Non-Locomotor

Adding bicycle crunches to your workout routine helps to increase core strength, slims down your waist, and improves your stability and flexibility. This exercise works your abs and obliques and because it keeps your body moving constantly, boosts your heart rate, and burns even more calories. Bicycle crunches can help tone your midsection and slim your waist. Because bicycle crunches require more leg movement than standard crunches, they're also great for improving stability, flexibility and coordination. B I C Y C L E C R U N C H B I C Y C L E C R U N C H 20 Non - Locomotor What is Bicycle Crunch? Raise your knees to a 90 degree angle and alternate extending your legs as if pedaling a bike. Twist your body to touch your elbow to the opposite knee with each pedal motion. With proper form, bicycle crunches can increase core strength while adding a cardio element to your ab exercise routine.

Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Brace your abs. Lift your knees to 90 degrees and raise your upper body. Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Inhale and return to starting position. Exhale. Instructions on how to do it step by step 1. 2. 3. 4. 5. Classic Crunch Oblique Crunch Vertical Leg Crunch Fun Fact Variation The bicycle crunch is one of your best options when it comes to core exercises. It benefits the crunch, plus works your internal and external obliques. 20 Non - Locomotor

https:/gethealthyu.com/exercise/side-squat/ Parmar, R. (2022, November 24). 10 Amazing Health Benefits of Skipping Rope. PharmEasy Blog. https://pharmeasy.in/blog/10- amazing-health-benefits-of-skipping-rope/ Sparta Science. (2022, July 27). The Linear Athlete: What Running Fast looks Like on a Vertical Jump. https://spartascience.com/thelinear-athlete-what-running-fast-looks-like-on-a-vertical-jump/ How To Keep Healthy Back Lower Trunk Rotation. (n.d.). https://www.spineuniverse.com/wellness/exercise/how-keep-healthy-backlower-trunk-rotation Step by Step. (n.d.). Google Books. https://books.google.com.ph/books?id=U1hp1XDBy8IC Sworkit Health, At Home Workouts and Fitness Plans. (2020, March 1). Grapevine. Sworkit Health | at Home Workouts and Fitness Plans. https://sworkit.com/exercise/grapevine Vohnoutka, E. B. (2021, September 10). What is ballistic stretching and safety tips. Ro. https://ro.co/health-guide/ballistic-stretching/

REFERENCES Mid North Coast. Mid North Coast Local Health District (MNCLHD) covers an area of 11,335 square kilometres. Gumbaynggirr, Dunghutti, Birpai and Nganyaywana peoples are the traditional custodians of the land. In 2021 the estimated population was 226,422 residents, and over the decade to 2031, the overall population is projected to increase. Chertoff, J. (2020a, May 29). What Are the Benefits and Risks of Doing Daily Pushups? Healthline. https://www.healthline.com/health/fitness-exercise/pushups-everyday Crawling Styles. (n.d.). HealthyChildren.org. https://www.healthychildren.org/English/ages-stages/baby/Pages/Crawling-Styles.aspx Crawling Towards Fitness: Al Kavadlo. (n.d.). https://alkavadlo.com/body-weight-exercises/crawling-towards-fitness/ Cult Fit. (2022, August 29). How to Do Bicycle Crunches: Steps, Variations, Benefits & Safety Tips. blog.cult.fit. https://blog.cult.fit/articles/how-to-do-bicycle-crunches Curl-ups. (n.d.). Physiopedia. https://www.physio-pedia.com/Curl-ups Forward Linear Jumps. (2017, June 30). HealthAdvocate Blog. https://blog.healthadvocate.com/2017/06/workout-of-the-weekforward-linear%20jumps/#:~:text=Jump%20forward%20by%20pushing%20your,one%20another%20for%20proper%20landing Friedrich, C. (2022, April 10). 5 Surprising Facts about Push-Ups. Cathe Friedrich. https://cathe.com/5-surprising-facts-about-pushups/ Guido, N. (2022, July 9). EZ Curl Bar vs. Straight Bar Which Should I Use? Tru Grit Fitness. https://trugritfitness.com/blogs/news/curl-bar-vs-straight-bar How to Do a Push-Up. (n.d.). Well Activity - the New York Times. https://www.nytimes.com/guides/well/activity/how-to-do-apushup How to Do Side Shuf les: Techniques, Benefits, Variations. (2021, October 20). Verywell Fit. https://www.verywellfit.com/how-toperform-side-shuffles-techniques-benefits-variations-4689912 Kang, W. (2022, November 19). How to Do Bicycle Crunches. The Beachbody Blog. https://www.beachbodyondemand.com/blog/bicycle-crunches MasterClass. (2021, September 10). Barbell Curl Guide: How to Master Barbell Curls - 2023. https://www.masterclass.com/articles/barbell-curl-guide Preiato, R. D. D. (2022, May 13). What Muscles Do Push-Ups Work? Healthline. https://www.healthline.com/health/fitnessexercise/muscles-worked-push-ups Set, S. F. (n.d.). Barbell Curls: Correct Form & 8 Best Variations. SET FOR SET. https://www.setforset.com/blogs/news/barbellcurls Side Step Exercise : Ankle Pain Series - The Center for Total Back Care. (n.d.). The Center for Totalback Care. https://totalback.com/side-step-exercise/ Why Crawling Is the Ultimate Full-body Exercise. (2022a, November 16). Health. https://www.health.com/fitness/crawling-coreexercise